"If you have a diet, you should eat lean meat, preferably cooked, good and a seller, " many told me, "and you eat cotors with bread and even a cake. " Yes, I eat schnitzel and bread, pizza and burger, cookies and cakes, but yes, friends, I'm on diet! Right, on diet! Suddenly? I would like to thank all of my thanks to a man, the French nutritionist - Pierre Ducan. After all, it was he who invented this method for losing weight. It was he who created such a wonderful power supply system that contains a fairly large list of permissible products and enables them to create culinary delights from it. All of this works very effectively, provides results and enables you to eat delicious and varied. But leave us all in order.
Where can a diet begin
The very first and most important thing that needs to be made before the start of nutrition is to calculate your correct weight on the official Dukan website and a personal program with the duration of all stadiums.
- Do not neglect the recommendations you receive by email. If the program calculates the correct weight of 55, this is your correct weight and you do not have to be invented after 45 kilograms.
- Follow the line that you recommend strictly. If the program calculated you for the first stage for 3 days, you will never expand it to your own initiative.
Nutrition is prohibited by people under the age of 18. According to the latest data, Ducan allowed 17 years of age, boys from the age of 18.
Stadiums of Ducan's diet
The essence of the nutrition of the French nutritionist is that it should be divided into 4 levels:
The attack is the shortest of all stages, which is an important mechanism for the beginning of the work of the entire weight loss system.
Change or cruise is a long phase of diet in which the main weight loss takes place.
Consolidation or consolidation - a stage that aims at a smooth transition of the body to a suitable nutritional system in order to remedy the results achieved and to avoid the reverse weight rate.
Stabilization is a phase that is recommended to adhere to his whole life in order to maintain the results achieved.
The drinking regime remains unchanged for all phases - at least 1, 5 liters of clean water per day.
The first stage is an attack
This is the shortest and most effective of all stages of nutrition, as you can bring the metabolic processes onto the market in a short time. The nutritional principle for this period is based on consumption of only protein food, except carbohydrates and minimizing fats. The duration of this phase is between 2 and 7 days.
A prerequisite for the stage of the attack is the daily consumption of oat bran in the amount of 1, 5 tablespoons.
Stage attack includes the following permissible products:
Glorn meat
- Beef - all parts except the anthracot and the rib;
- Veal;
- Equestrian;
- Rabbit;
- The waste is a beef and veal, the liver liver.
Pork and lamb are prohibited in the attack stage
Bird meat
Every bird is approved except ducks and geese:
- Chicken and chicken liver, stomach;
- Turkey;
- Guinea poultry;
- Quail;
- Rebhuhn etc.
Fish
There are no restrictions on these products. Even fat fish varieties such as mackerel, salmon, sardines, etc. In addition, this category are permitted:
- Provisions, only in his own juice;
- Smoked fish;
- Crab sticks.
seafood
As with fishing, the seafood is permissible without exception:
- Shrimp;
- Squid;
- Mussels;
- Crabs, crabs, lobsters;
- Oysters etc.
Ham
The most important rules when choosing Ham:
- The fat content per 100 g of the product should not exceed 4%.
- The ham should be chicken or turkey.
Eggs and dairy products
- Eggs (chicken, quail) may be consumed in any form -cooked, omelet or fried, especially a pan with anti -layer coating when roasting eggs and preparing without adding oil (when roasting 1 drop oil is allowed).
If you have a high cholesterol level in the blood, you must limit the consumption of egg yolk to 3-4 parts per week. Proteins can be consumed in unlimited quantities.
- Dairy products of 0%fat content, grain cheese, soft cottage cheese, yogurt, milk, etc. The main rule is that these products should not have sugar.
The second stage is the change
Different vegetables and herbs are added to the menu in this phase. The main rule of the level is the variety of the days of pure protein and protein-vegetative days.
Everyone can choose an alternative scheme for themselves: 1/1, 2/2 and even 5/5. The latter option is the hardest of the proposed and rather difficult for the body. Ducan himself gradually came to the conclusion that the most ideal and not so exhausting change scheme is 1/1, ie 1 day Bo, 1 day Chb.
From the level of the change, you can use a fairly large number of vegetables:
- Cucumber;
- Tomatoes;
- Bulgarian pepper;
- Radish;
- Kohl (all types);
- Black -eyed peas;
- Onion;
- Spinach;
- Mushrooms;
- All types of leaf salad;
- Aubergine;
- Zucchini and Tsukini.
Forbidden vegetables are also carrots and beets - only their use should be accompanied by some rules:
- In raw form, this vegetable can be consumed in unlimited quantities.
- In a heat -treated form - up to 200 grams a week;
- Carot juice is a forbidden product.
Unfortunately, not all vegetables can be consumed in this phase of nutrition.
All starch -containing products are prohibited:
- Potato;
- Beans;
- Peas;
- Lenses;
- Rice;
- corn
And the list of forbidden products still still includes all muesli, muesli and avocados, which, although it is a fruit, is often wrongly attributed to vegetables.
In addition to protein food and vegetables, the doctor made some changes to diet in 2017. For example, Ducan was allowed to change the stage in accordance with the oil standard (this means that the food now has a permissible portion of nuts and do not use oil for food).
- Almonds 25 grams;
- Raw peanut 50 g;
- Arachis fried 35 gr;
- Waldmother 22 g;
- Walnut 22 g;
- Cashew 28 g;
- Brazilian walnut 21 grams;
- Cedar nut 22 g;
- Sunflower seeds 30 grams;
- Pumpkin seed 30 g;
- Semena of Sesam 28 Gr.
The third stage - consolidation
This is the most important phase of the entire diet because you can define the results and not return to the previous weight. After you have reached consolidation, you have to see that a considerable and difficult way has passed in the fight against excess kilograms (some people with a large overweight, the stage reaches the change sometimes one year and even more). And at least to ensure that your work is not for nothing, it is worth going until the end of the third stage of Dukan's diet.
This phase is the most important, but at the same time the "abandoned" among the supporters of this power supply system. Psychologically, many people who have reached the desired weight stop a diet. With joy they rush back to all heavy ones and "eat" everything back.
The duration of the fixation level is calculated according to the formula - 10 days of nutrition for every lost kilogram. This means that if you have dropped by 10 kg at a diet, this means that the consolidation phase lasts 100 days if 35 kg, almost a year, all the rules of Dr. Have to follow ducan.
At this point, the following products are added to the nutrition that we already know:
- Fruit;
- Whole grain bread;
- Cheese;
- New types of meat;
- Strength -containing products;
At this stage it is no longer necessary to switch to protein and protein-vegetable days, but a prerequisite is 1 protein day a week with the products you used in the attack level (this should usually be the same day of the week).
fruit
Starting from the fastening level, you can eat 1 portion of fruit. Of course, a part is a relative concept, and for one person it looks different, but on average it is, for example, 2 apricots or 1 apple, a piece of watermelon, a small plate of blueberries or strawberries, etc.
The following fruits are prohibited in the fixation phase:
- Bananas;
- Grape;
- Dried fruits.
Whole grain bread
Another pleasant addition to the new level of Ducan's diet is bread. It is only important to choose bread in composition. It should be a bran or a bran (i. e. the bread dough is not made of flour, but only made from bran) or whole grain (only coarse flour should contain this bread).
A part that is acceptable in stage consolidation is 2 slices of bread.
Cheese
The next new product in this phase is cheese. It is preferable to choose solid cheese and exclude cheese like a BR, rocker and goat cheese. From the cheese presented on our shelves, it is advisable to choose such cheese:
- Poshekhonsky;
- Kostroma;
- Dutch;
- Gauda and others.
The main rule when using cheese is the portion, the weight of which should be 40 grams.
New meat species
We can add several other types to the existing list of different types of meat:
- The hamster of the lamb - the main thing is to avoid the very top layer.
- Roast pork;
- Normal ham - that is, you can no longer concentrate on the fat content of the ham.
Strength -containing products
In the first half of the stage, a consolidation is 1 part of the starchy products per week and in the second half - 2 portions permitted
The calculator does not divide the fixation level into half. You can do this yourself and follow your ruler. For example, if you are assigned 100 days after the calculation calculations, the first 50 days are the first half, the second, the second.
Choose your taste and request products from below and enjoy delicious dishes. Do not forget that you can only choose one of all the following statements and only eat once in 7 days.
pasta
This product category is most acceptable in this phase. The main thing is to choose pasta, which are prepared from solid wheat varieties and in the preparation process to avoid adding oil or fat cheese. As a supplement to pasta, you can use a small amount of parmesan cheese to sprinkle or make a sauce made of fresh tomatoes.
Part of the pasta is 220 grams
Lentils
A very useful product that is rich in slow carbohydrates that can be consumed from the fixing level. The rules are the same as with noodles - not used for food oil.
Part of the lenses are 220 grams
Cossus, Polenta, Bulgur
A further addition to our diet is delicious products from oriental cuisine. These are rare guests in our kitchen, but a small amount can still afford in this diet phase. The preparation rule remains unchanged - do not add oil.
Part is 200 grams
Rice and potatoes
These two products are at the end of our list, not for nothing. All innovations recommend that rice and potatoes are consumed as little as possible. The preparation rules have not changed - we cook without oil. It is advisable to choose Rice or not founded Rice -Wilde as well as Braun or Basmati. With regard to potatoes - the main rule - you can only cook them with a (in a uniform) steam or bake in the oven.
Part of the rice is 220 grams.
Part of the potatoes is 125 grams.
The fourth stage is stabilization
So we approached the last phase of Dukin's diet. This phase is very short according to its rules, but it is the longest of all the previous ones - they have to watch this life all their lives. But you are not afraid - you have already reached the right weight, you have already fixed it, now the main task is to save it for life. That means they just try to eat properly (without harmful foods such as sugar, fast food, etc. ). The rules are absolutely simple:
- Drinking regime;
- 3 tablespoons of oatbrane every day;
- 1 purely protein day weekly.
Menu for a week (examples)
In this section you are presented with an approximately weekly menu divided by steps. However, it is worth noting that this menu is based exclusively on simple dishes that do not require long preparation. In reality there are a large number of recipes that brighten the days and months that are spent on this diet.
And remember that Ducan's diet does not restrict you in the number of dishes used and do not forces you to calculate calories. The main rule is to only use products from the list
The menu for the attack
Don't forget that you should be as many days at this stage as you calculated from the calculator of the official site! Do not increase this phase on your own initiative.