Hello friends!Today we will return to one of the most famous diets.Ducan's nutrition - permissible products according to levels.We are thoroughly checked the refrigerator.Close a connection to the discussion of the article and write your reviews on these product lists.
For reasons of assessment, each level has created comfortable tables.Basic products in the first phase.And in the remaining phases, the products expand.Therefore, I only write the products that are added to an existing list for all subsequent phases.
What is the peculiarity of Ducan's diet?
Almost all weight loss systems have a beginning, but there are no further recommendations for weight stabilization.The method proposed by the French doctor is characterized by a smooth "output" from the nutrition.The method can really help remove kilograms forever.But to observe the simple rules of the author himself.
Diet implies 4 levels.With every step you gradually learn to eat, enjoy food and lose weight.Each phase has its own duration and the recommended "product basket".Due to the soft introduction of healthy changes in the diet, they will not feel deprivation.
As with any diet, a breakdown or the slightest deviation from the rules can cross all efforts.But who fits everything for the first time?We don't even learn to go immediately, but gradually.Often get more experience and knowledge.When I have inspired you, we start with the permissible products.
The first stage is an attack
In the first phase, they only start the food that is rich in protein.
My personal observation: an extended diet of high -white foods can damage the kidneys.If everything is okay with it, 4-5 days do not cause any damage.
| Meat | Low -fat meat types are welcome - beef, turkey, rabbits, chicken, veal.Sometimes use open (language, liver, kidneys) or natural ham. Geese and duck are prohibited. Dishes should be cooked without oil.Cooking, extinguishing, baking. |
| egg | Protein is preferred.Draw the egg yolk consumption. |
| Seafood, fish | Seafood is allowed.Cooking without fried onions and carrots. Every fish - river and soul. Good for a few cooking, cooking, stew.Glasses dishes are not allowed. It is better not to use canned goods, but if you are natural and without oil, you can. Sometimes have smoked fish and crab sticks in small quantities.We eat everything without oil. |
| Dairy and dairy products | We eat and drink everything fat - up to 0.5% fat.Yogurt, kefir, milk (up to 1.5%), fermented, cottage cheese.To add sugar or artificial additives. |
| Drinks | Tea: green, black, herbs, not strong tea leaves.Weak coffee, chicory, pure water. Soda and drinks of the light category are not prohibited on diet.My personal opinion: This is a slippery way.Light soda or 0 calories - there are unnatural sweeteners without sugar.These are very harmful additives, it is better to avoid them at all. The amount of liquid per day - at least 1.5 liters |
| Spices | Every onion, except onions, soy sauce, garlic, fresh and dried green, basil, tomato paste (a little because it contains a lot of sugar).Salt must be reduced.Twist salads with vinegar, 3-4 drops of lemon. |
| Oil | No more than 1 teaspoon of olives or rapeseed (from the end of 2016) |
| Other | Nuts - no more than 1 handful (also an innovation since 2016) Lapsha "Shirataki" is a low -calorie product and can be eaten without restrictions. Vegetables - everyone you want but not more than 1 coffee.Tablespoon. Tofu, Seytan ("vegetarian meat" is prepared from the dough). Berries of Coji, Flax Sea or Chia - 1 tablespoon.l.per day. |
A special place in nutrition in all 4 stadiums is occupied by oatbrane.Your number should not exceed or lose weight.
In the "attack" they eat strictly 1.5 tablespoons.l.per day.You can make with a salad, a cottage cheese or a pancake made of oatmeal.If you have gastritis or digestive problems, I recommend using for an economical regime, oatmeal or buckwheat flour.Read the details of this phase in the article "Ducans Diet - an attack you can eat".
Ducan writes that he has increased the amount of oil because such a amount of fat has an advantageous influence on the work of the intestine.So there will be less constipation.You will also also receive vitamin E in nutrition.As he himself says: "His main enemy is sugar, not fat."So now you can cook protein products or add salads.
However, these are not all innovations.Fans of nuts, they are happy!Now you can do a small handful, but only in return for oil.This means that if you want to build peanuts today, the oil is forbidden.Read the permissible amount of every fruit per day in the article "Nuts and weight loss".
The second stage is the change
The product set corresponds to the "attack".The menu also introduces new products.It exhibits protein and vegetable food.This phase also means - the cruise level.
| Vegetables | Of these products from crystal salads, stew, baking, cooking or stew.Fried food is forbidden. Deleted products: cabbage (all varieties), radishes, patch beans or green beans, onions, aubergines and zucchini, cucumber, all kinds of leaf salads, tomatoes, beets, artichokes, asparagus, celery, fennel and pumpkin. Make sure you turn on most vitamin products: spinach, celery. Svykla and carrots use once in a week. |
| Other | Vegetable oil - increase 1 tablespoon.tablespoon Mushrooms.You cannot eat them, eat salty or fried. Natural soy yogurt (1 PC). 2 el.Tomato paste (of course without sugar). |
Drink up to 1.5 liters a day.Drink everything just like the "attack".Also increase the amount of bran from oatmeal to 2 tablespoons per day
What contains strength is prohibited in the 2nd stage: potatoes, battles, legumes, lentils, corn, pasta and grain.Avocado is also prohibited because too fat.
Don't forget the strict rule - do not report your addition.And for reasons of calculating the portion volume, I recommend buying kitchen scales.
In this phase, breaking can begin and there is a high probability that you will rise from nutrition.You will see how the weight is reduced.Hold on and go forward.Write in the reviews in the article.What are your nutritional results and what doesn't work.
The third stage - consolidation
You can eat as well as on the "cruise".But now you can diversify the menu even more - from now on you can eat fruit, bread, a few potatoes, etc.This phase is divided into two parts.
In the first part, you can 1 part of the strength of the starchy products per week + 1 festive meal.
| Bread | Rye wheat, whole grain.2 slices a day (or 50 g). |
| fruit | Every - no more than 200 grams a day. Only: grapes of varieties, cherries, all dried fruits, bananas, cherries are excluded. We only eat 1 piece a day. When the fruits are small - apricot, plum - food 2. |
| Cheese | Only 40 g a day are allowed.16-20 %of the maximum admissibility of the product content of the product. |
| Starchy products | You can only 1 times in a week and in small portions - 150 - 220 g Preparation of dishes: Bulgura, lentils, pasta, rice, potatoes, legumes, semi -centers, couscous, chickpeas, peas Without fried, without oil. |
| Groups | Up to 200 g.Buckwheat without oil Up to 125 white rice |
| Meat | War, low -fat pork, lamb, bacon.Allowed 1-2 times a week |
| Festive food It can be breakfast or lunch or dinner |
Let yourself be added once a week a week, with the exception of protein, the menu. It can be a piece of cake, a lettuce with mayonnaise, everything from forbidden food.And without additive. |
In the second part of the stage, 2 portions are fixed per week + 2 dishes that contain strength.
| Starchy products | You can eat the same as in the first part, but already twice a week. |
| Festival table | Also choose a meal, but already twice a week.Just not 2 days in a row. |
| Other | Lapsha "Shirataki" Vegetable oil - here you can 1 tablespoon. Drink the same 1.5 liters of water a day.Drink the same drinks as in previous phases. Eat strictly 2 tablespoons of oat brane. |
In the 3rd stage you should eat 6 days a week with fruit, vegetable and protein products and 1 day - just a protein menu.
The Dukan in the book advises on Thursdays to only eat protein food.Incidentally, he has a very practical assistant book.Pierre plays a weight loss by 10 kg in 60 days.
The fourth stage is stabilization
The food should be the same as 3 phase.Make changes only on the day of the consumption of continuous protein (Thursday).
| Fish | Preference for white fish. Red used for 200 g. 150 g if they are smoked. |
| Meat | Also eat low fat. And the bird meat is without wings and the upper part of the legs. |
| Dairy and dairy products | The only changes are that now only products can be consumed with the content consumed the least. |
| Other | Now you have to drink more 1.5-2 liters a day. And chopped chopped should eat 3 tablespoons Reduce the amount of salt used at this point. |
Physical activity
Ducan recommends going more than 20 to 30 minutes a day.I would advise you to increase this time to 40-50 minutes.Remove the elevator, take a walk to work and back on foot.
Make sure you add a visit to the pool, the gym.Aerobic exercises and cardio training should become your life partners for you.
Adequate nutrition and physical education are the most important habits of a healthy person.With your help, it is easy to keep yourself in shape and get the result.Other important changes in the lifestyle are acquired with them: healthy sleep, lack of stress.
The duration of the levels
The diet is proportional to the kilograms you want to drop.
- At the "attack stage" you have to stay of 2 to 7 days.
- In the second stage 7 days for each additional kilogram.
- When "fixing" you have to linger for 10 days for each additional kilogram for 10 days.
- The fourth stage "stabilization" is your goal here to get used to eating your whole life aware and correctly.Duration is endless.