Hello friends!Today we will return to one of the most famous diets again.Ducan's diet - allowed products by stage.We will do a thorough examination of the refrigerator.Connect to the article review and write your reviews on these products.
For convenience, each level has made a comfortable table.In the first phase, basic products.And at the remaining levels, the products expand.That is why I only write the products added to the available list for all later stages.
What is the characteristics of Ducan's diet?
Almost all weight loss systems have a beginning but do not contain further weight stability tips.The method proposed by the French doctor is characterized by a smooth "exit" from the diet.The method can really help get rid of hated kilos forever.But again, to follow the simple rules of the author itself.
Diet involves 4 points.With every step you gradually learn to eat right, enjoy food and lose weight.Each phase has its time and recommended "product basket".You will not feel any deprivation due to soft promotion of healthy nutrition changes.
As in every diet, breakdown or smallest deviations from the rules may exceed all efforts.But who suits everything for the first time?We do not even learn to walk immediately, but gradually.Often getting more experience and knowledge.If I inspired you, let's start considering allowable products.
The first phase is an attack
In the first phase, you start eating only the food that is rich in protein.
My personal observation: Long -term nutrition for high -white foods can damage kidney.If everything is fine with this, then 4-5 days will not cause any harm.
| Meat | Low fat varieties of meat are welcome - beef, turkey, rabbit, chicken, veal.Sometimes use inputs (language, liver, kidney) or natural ham. Goose and duck are banned. Dishes should be boiled without oil.Cook, turn off, pie. |
| Egg | Protein is preferable.Draw the egg yolk consumption. |
| Seafood, fish | Seafood is all permissible.Cook without fried onions and carrots. All fish - the river and sea rescue. Cook well for pair, boil, stew.Frying dishes are not allowed. It is better not to use canned food, but if they are natural and without oil, you can. Sometimes let you have smoked fish and crab bar in small quantities.We eat everything without oil. |
| Milk and dairy products | We eat and drink all fat fat - up to 0.5% fat.Yogurt, kefir, milk (up to 1.5%), fermented, cottage cheese.Without adding sugar or artificial additives. |
| Drink | Te: Green, black, herbal remedies not strong tea leaves.Weak coffee, chicory, clean water. In the diet, soda and drinks in the light category are not banned.My personal opinion: This is half way.Light soda or 0 calories - without sugar are abnormal sweeteners.These are very harmful additives, it is better to get past them at all. The amount of fluid per day - at least 1.5 liters |
| Spice | Every onion, except onions, soy sauce, garlic, fresh and dried green, basil, tomato paste (a little, because it contains a lot of sugar).It needs to reduce salt.Turn salads with vinegar, 3-4 drops of lemon. |
| Oil | No more than 1 teaspoon of olive or rapeseed (allowed since the end of 2016) |
| Other | Nuts - no more than 1 handful (also innovation since 2016) Lapsha "Shirataki" is a small product and can be eaten without restrictions. Vegetables - whoever you want, but no more than 1 coffee.tablespoons. Tofu, secreted ("vegetable meat", is made from the dough). Ber of coji, flax seeds or chia - 1 tbsp.l.per day. |
A special place in the diet at all 4 levels is preoccupied with oatmeal.Their number should not exceed or decrease.
At the "attack", we eat a strictly 1.5 tbsp.l.per day.You can with salad, cottage cheese or make pancake of oatmeal.Who has gastritis or digestive problems, for saving control, I recommend using oatmeal or buckwheat.Read the details in this phase in the article "Ducan's Diet - an attack you can eat."
Ducan writes that he has increased the amount of oil, because such the amount of fat will have a positive effect on the intestinal work.So, there will be fewer constipation.In addition, you get Vitamin E in your diet.As he himself says, "His main enemy is sugar, not fat."So now you can cook protein products or add salads.
But these are not all innovations.Fans of nuts, rejoice!Now you can one small handful, but only instead of oil.That is, if today you want to tread nuts, then the oil is banned.Read the allowable amount of each fruit daily in the article "Nuts and weight loss".
The second level is alternate
The product kit is the same as the "attack".Plus, the menu introduces new products - vegetables.It turns out to be protein and vegetable food.This phase is also called - the cruise level.
| Vegetable | From these products, cook salads, stews, pies, boil or stew.Fried food is banned. Solved products: cabbage (any varieties), radishes, patch beans or green beans, onions, eggplant and zucchini, cucumbers, all types of leaf salads, tomatoes, turnips, the heart heart, asparagus, celery, fennel and pumpkin. Be sure to turn on most vitamin products: spinach, celery. Spirks and carrots use 1 hour per week. |
| Other | Vegetable oil - increased to 1 tbsp.tables Mushrooms.You can't eat them pickled, salty or fried. Natural soy yogurt (1 pc). 2 tbsp.Tomato paste (of course without sugar). |
Drink up to 1.5 liters a day.Drink everything the same as the "attack".Also increase the amount of Bran from oatmeal to 2 tbsp a day
What starch contains is prohibited at level 2: potatoes, battles, legumes, lentils, grains, pasta and grains.Avocado is also banned, because of fat.
Don't forget the strict rule - don't report your supplement.And for convenience when calculating partial volume, I recommend buying a kitchen scales.
At this stage, violations can start and there is a high likelihood of leaving the diet.You will see how the weight will decrease.Continue and come on.Write the reviews to the article What are the results of your diet and what is not going on.
Third phase - integration
You can eat the same as the "cruise".But now you can diverse the menu even more - from now on you can eat fruit, bread, some potatoes, etc.This phase is conditional divided into two parts.
In the first section, you can 1 part of starch products per week + 1 festive meal.
| Bread | Rye wheat, whole grain.2 slices per day (or 50 g). |
| Fruit | Something - no more than 200 grams a day. Only: grapes of any varieties, cherries, all dried fruits, bananas, cherries are excluded. We only eat 1 piece a day. If the fruits are small - apricot, plum - eat 2. |
| Cheese | Only 40 g per day are allowed.16-20 %-High-maximum fat content of the product. |
| Stiff goods | They can only 1 hour a week and in small doses - 150 - 220 g Create dishes from: bulgura, lentils, pasta, rice, potatoes, legumes, semi-limbs, couscous, chicken beans, beans Without fried, without oil. |
| Group | Until 200 g.Bulf without oil Until 125, white rice |
| Meat | War, low fat pork, lamb, bacon.Authorized 1-2 times a week |
| Festive food It can be breakfast, or lunch or dinner |
Let yourself once a week every day, except protein, add entertainment to the menu. It can be a piece of cake, salad with mayonnaise, whatever the forbidden food.And without extra material. |
In the latter part of the stage, there are 2 parts of a party per week + 2 discs containing starch allowed.
| Stiff goods | You can eat the same as in the first part, but already 2 times a week. |
| Festive table | Also choose some meal, but already 2 times a week.Only not 2 days in a row. |
| Other | Lapsha "Shirataki" Vegetable oil - Here you can 1 tbsp. Drink all the same 1.5 liters of water a day.Drink the same drinks as in earlier stages. Eat strictly 2 tablespoons a day of oatmeal. |
So at stage 3, you should eat 6 days a week with fruits, vegetables and protein products and 1 day - only protein menu.
Dukan in the book advises only protein food on Thursdays.By the way, he has a very comfortable assistant book.Pierre plays you for weight loss of 10 kg in 60 days.
The fourth phase is stability
Food should be the same as 3 stages.Make changes solely during the day as consuming a stable protein (Thursday).
| Fish | Give white fish choices. Red use for 200 g. 150 g if you eat smoked. |
| Meat | Also eat low fat varieties. And the poultry meat is without the wings and the upper part of the feet. |
| Milk and dairy products | One of the changes is that now only products can be consumed with the smallest lactose content. |
| Other | Now you need to drink more 1.5-2 liters a day. And shall eat 3 tbsp At this stage, reduce the amount of salt used. |
Fitness
Ducan recommends walking more for 20-30 minutes a day.I would advise you to increase this time to 40-50 minutes.Did you refuse the lift, go to work and back on foot.
Be sure to include a visit to the swimming pool, the fitness center.Aerobic exercises and cardio should become your life societies for you.
Fair nutrition and exercise are the most important habits of a healthy individual.It is with their help that it is easy to maintain in shape and maintain the result.Other important lifestyle changes are obtained from them: healthy sleep, lack of stress.
The length of the stairs
The diet is proportional to the kilogram you want to skip.
- On the "attack" range, you need to be from 2 to 7 days.
- In the second phase, 7 days for every extra kilo.
- With "fastening" you will have to sit for a long time with the calculation 10 days for every extra pound.
- The fourth phase "Stability" is here your goal is to get used to eating consciously and just your entire life.Length is endless.