Hello friends!Today we return to one of the most famous diets.Ducan's diet - permissible products according to sections.Thorough checking the refrigerator.Join to discuss the article and write your opinion on these product lists.
For comfort, each section has made comfortable tables.In the first stage of the basic products.And in the remaining sections, the product stock is expanded.Therefore, in all the following stages, I only write the products that are added to the existing list.
What is Ducan's diet?
Almost all weight loss systems begin, but does not contain any additional recommendations for weight stabilization.The method recommended by the French doctor is characterized by the smooth "exit" of the diet.The method can really help you get rid of hated kilograms forever.But again, observing the simple rules of the author himself.
The diet means 4 stages.With each step, you gradually learn the right food, enjoy food and lose weight.Each section has its own duration and the recommended "product basket".You will not feel the need for the soft introduction of healthy nutritional changes.
As with all diets, the breakdown or the slightest difference can pass on all efforts.But who matches everything for the first time?We do not learn to walk immediately, but gradually.Often more experience and knowledge.If inspired, start considering authorized products.
The first stage is an attack
In the first phase, he only begins to eat protein -rich food.
My personal observation: long -lasting nutrition of high white foods can damage the kidneys.If all this is okay, 4-5 days will not cause damage.
| Meat | Low greasy meat types are welcome - beef, turkey, rabbit, chicken, veal.Occasionally use water (tongue, liver, kidneys) or natural ham. Geese and ducks are forbidden. The vessels should be cooked without oil.Cook, vaccination, baking. |
| Egg | Protein is beneficial.Draw the consumption of egg yolks. |
| Seafood, fish | The seafood are all allowed.Cook fried onions and carrots. Any fish - river and sea rocks. Cook well for a couple, boil, roast.The baking dishes are not allowed. It is better not to use canned food, but if you are natural and without oil, you can do so. Let it sometimes smoke a small amount of fish and cancer sticks.We eat everything without oil. |
| Dairy products and dairy products | We eat everything and drink fat fat - up to 0.5% fat.Yogurt, kefir, milk (up to 1.5%), fermented, curd.Without adding sugar or artificial additives. |
| Drink | Tea: green, black, herb, not strong tea leaves.Weak coffee, chicory, clean water. In the diet, soda and light category drinks are not forbidden.My personal opinion: This is a slippery road.Light soda or 0 calories - without sugar are unnatural sweeteners.These are very harmful additives, it is better to bypass them. The amount of fluid is daily - at least 1.5 liters |
| Spices | Any onion except onions, soy sauce, garlic, fresh and dried greens, basil, tomato paste (a little because it contains a lot of sugar).Salt should be reduced.Screw the salads with vinegar with 3-4 drops of lemon. |
| Oils | up |
| Other | Nuts - up to a handful of one hand (also innovation since 2016) Lapsha "Shirataki" is a low calorie product and can be consumed without restrictions. Vegetables - Anyone you want, but not more than 1 coffee.tablespoon. Tofu, Seytan ("vegetarian meat" is made from dough). Coji, flaxseed or chia berries - 1 tbsp.l.daily. |
The special location of the diet is occupied by OAT Bran in all four stages.Their number should not exceed or decrease.
The "attack" eats strictly 1.5 tablespoons.l.daily.You may be able to make salad, cottage cheese or pancake oatmeal.Whoever has gastritis or digestive problems for a economical system, I suggest you use oatmeal or buckwheat flour.Read the details of the section in the article "Ducan's diet - an attack to eat".
Ducan writes that he has increased the amount of oil because such a amount of fat will have a beneficial effect on the work of the intestine.So there will be less constipation.In addition, you get vitamin E in your diet.As he himself says, "The main enemy of sugar is not fat."So now you can cook protein products or add salads.
But this is not all innovations.Walnut fans, rejoice!Now there may be a small handful, but only for the oil.That is, if you want to crunch peanuts today, oil is forbidden.Read the permissible amount of every day in the article "Nuts and Weight Loss".
The second stage is the alternation
The product stock is the same as "attack".In addition, the menu introduces new products - vegetables.It turned out to be protein and vegetable food.This phase is also called - the phase of the cruise.
| Vegetables | From these products, cook salads, stew, bake, cook or stew.Baked food is forbidden. Solved products: cabbage (any breed), radish, patch or green beans, onions, eggplant and zucchini, cucumber, all types of leaf salads, tomatoes, turnors, artichokes, asparagus, celery, fennel and pumpkin. Be sure to turn on most vitamin products: spinach, celery. Svykla and carrots use 1 per week. |
| Other | Vegetable oil - increase to 1 tablespoon.tablespoon Mushroom.You can't eat marinated, salty or fried. Natural soy yogurt (1 pc.). 2 tablespoons.tomato compastation (of course without sugar). |
Drink up to 1.5 liters a day.Drink everything just like "attack".Increase the amount of bran from oatmeal to 2 tablespoons a day
What the starch contains is prohibited in section 2: potatoes, battles, legumes, lens, corn, pasta and cereals.Avocado is also forbidden because it is too fat.
Don't forget the strict rule - don't report the supplement.And to convenient the amount of dose, I recommend buying kitchen scales.
At this stage, the fracture may begin and there is a high probability of getting out of the diet.You will see how the weight is reduced.Keep and move forward.Enter the article's reviews, what is the results of the diet and what does not work.
The third stage - consolidation
You can eat the same thing as the "cruise".But now you can even diversify the menu - from now on fruits, bread, some potatoes, etc.
In the first episode 1 part weekly starch products + 1 festive meal.
| Bread | Rye wheat, whole grain.2 slices per day (or 50 g). |
| Fruits | Either - up to 200 grams per day. Only: any breed, cherry, all dried fruits, bananas, cherry grapes are excluded. We only eat 1 piece daily. If the fruit is small - peach, plums - eat 2. |
| Cheese | Only 40 g per day is allowed.16-20 %of product fat content. |
| Starch | They only know once a week and in small portions - 150 - 220 g Make pots: bulgera, lens, pasta, rice, potatoes, legumes, half-tenta, couscous, chickpeas, peas Roasted without oil. |
| Groups | Up to 200 g.Buckwheat without oil Up to 125, white rice |
| Meat | War, low fatty pork, lamb, bacon.Permitted 1-2 times a week |
| Festive food Can have breakfast, lunch or dinner |
Leave it once a week every day except the protein, add a pleasure to the menu. It can be a piece of cake, salad with mayonnaise, anything from forbidden foods.And without additive. |
In the second part of the stage, 2 portions of holidays + 2 starch per week is allowed.
| Starch | You can eat the same as in the first part, but twice a week. |
| Festive table | Choose a meal, but already twice a week.Just not 2 days in a row. |
| Other | Lapsha "shirataki" Vegetable oil - 1 tablespoon here. Drink 1.5 liters of water a day.Drink the same drinks as in previous sections. Eat strictly 2 tablespoons of daily oat limit. |
Thus, in the third stage, eat 6 days a week with fruits, vegetables and protein products, and 1 day - just a protein menu.
Dukan in the book advises you to eat only protein food on Thursday.By the way, he has a very comfortable assistant book.Pierre plays you in 60 days because of 10kg weight loss.
The fourth stage is stabilization
Foods must meet the 3 phases.Only make changes on the day of consumption of continuous protein (Thursday).
| Fish | Enter the white fish. Red use up to 200 g. 150 g if smoked. |
| Meat | Eat low greasy varieties. And the birds without wings and the upper part of the legs. |
| Dairy products and dairy products | The only change is that only products with the least lactose content can now be consumed. |
| Other | Now you have to drink one to 1.5-2 liters a day. And the dashed you should eat 3 tablespoons At this stage, reduce the amount of salt used. |
Physical activity
Ducan suggests that you go 20-30 minutes a day.I would advise you to increase this time for 40-50 minutes.Fold the elevator back, walk to work and on foot.
Be sure to visit the pool, the gym in the schedule.Aerobic exercises and cardio training must be your life partners.
Reasonable nutrition and physical education are the most important habits of a healthy person.With their help, it is easy to maintain itself in the form and maintain the result.Other important changes in lifestyle are obtained with them: healthy sleep and lack of stress.
Duration of sections
The diet is proportional to the kilograms you want to throw away.
- It must remain 2-7 days in the "attack" stage.
- In the second stage, 7 days for each extra kilogram.
- During the "recording", you must remain in a 10 -day calculation for each extra kilogram.
- In the fourth phase, "stabilization" here is to get used to the conscious meal of your whole life.The duration is infinite.