Hello friends!Today we will return to one of the most famous diet.Ducan Diet - Products that are permitted based on stages.We will do a comprehensive examination of the refrigerator.Connect to discussion of articles and write your reviews on this product list.
For convenience, each stage has made a comfortable table.In the first stage, basic products.And in the remaining stages, the product set develops.Therefore, for all the next stages, I only write products added to the existing list.
What is the uniqueness of the Ducan diet?
Almost all weight loss systems have a start, but do not contain further recommendations for weight stabilization.The method proposed by a French doctor is marked by a smooth "out" of the diet.This method can really help eliminate kilograms that are hated forever.But again, observe the simple rules of the writer himself.
Diet implies 4 stages.With every step, you gradually learn to eat properly, enjoy food and lose weight.Each stage has its own duration and the recommended "product basket".You will not feel the shortcomings because of the gentle recognition of healthy nutritional changes.
As in any diet, the slightest disorder or deviation from the rules can cross out all efforts.But who is suitable for everything for the first time?We don't even learn to walk immediately, but gradually.Often get more experience and knowledge.If I inspire you, let's start considering the permitted products.
The first stage is an attack
In the first phase, you start only eating foods that are rich in protein.
My personal observation: Prolonged nutrition from high white food can harm the kidneys.If everything is in accordance with this, then 4-5 days will not cause damage.
| Meat | Low meat varieties - are invited - beef, turkey, rabbits, chicken, young beef.Sometimes using offal (language, liver, kidney) or natural ham. Goose and ducks are prohibited. The dish must be cooked without oil.Cook, go out, bake. |
| Egg | Protein is preferred.Draw consumption of egg yolks. |
| Sea, fish | Seafood is all allowed.Cook without fried onions and carrots. Every fish and stone sea. Cook well for your partner, boil, boiled.The frying dish is not allowed. It's better not to use canned food, but if they experience and without oil, then you can. Let yourself sometimes have small amounts of smoked fish and crab sticks.We eat everything without oil. |
| Dairy and milk 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 | Tea: green, black, herbs are not strong tea leaves.Weak coffee, mustard greens, pure water. In diet, soda and drinks the light category is not prohibited.My personal opinion: This is a slippery path.Light soda or 0 calories - without sugar, there is an unnatural sweetener.This is a very dangerous additive, it's better to get through them altogether. Amount of fluid per day - at least 1.5 liters |
| Spice | Any onion, except onions, soy sauce, garlic, fresh and dry vegetables, basil, tomato paste (a little, because it contains a lot of sugar).Salt needs to be reduced.Turn the salad with vinegar, 3-4 drops of lemon. |
| Oil | No more than 1 teaspoon of olive or rapeseed (permitted from the end of 2016) |
| Other | Nuts - no more than 1 handheld (also innovation since 2016) Lapsha "Shirataki" is a low -calorie product and can be eaten without limits. Vegetables - anyone you want, but no more than 1 coffee.tablespoon. Tofu, Seytan ("vegetarian meat", prepared from the dough). Give coji, flaxseed or chia - 1 tablespoon.l.per day. |
A special place in a diet in all 4 stages is occupied by Oat Bran.The number of them should not exceed or decrease.
On "attacks" eating tightly 1.5 tablespoons.l.per day.You can with salads, cottage cheese or make oatmeal pancakes.Who has a gastritis or digestive problem, for an economical regime, I suggest using oatmeal or buckwheat flour.Read the details of this phase in the article "Diet Ducan - Attacks that you can eat."
Ducan writes that he increases the amount of oil, because the amount of fat like that will have a beneficial effect on intestinal work.So, there will be less constipation.Plus, you also get vitamin E in food.As he himself said: "The main enemy is sugar, not fat."So now you can cook protein products or add salads.
But this is not all innovations.Peanut fans, rejoice!Now you can get a small hand, but only in return for oil.Namely, if today you want to pollute beans, then oil is prohibited.Read the permitted amount of each fruit per day in the article "Beans and Weight Loss".
The second stage is change
The product set is the same as the "attack".Plus, the menu introduces new products - vegetables.It turns out that protein and vegetable food.This phase is also mentioned - the shipping stage.
| Vegetables | From these products, cook salads, stew, bake, boiled or stew.Fried food is prohibited. Products completed: cabbage (any variety), radishes, patch beans or green beans, onions, eggplants and zucchini, cucumbers, all types of leaf salads, tomatoes, turnips, artichokes, asparagus, celery, tightness and pumpkin. Be sure to turn on the most vitamin products: spinach, celery. Svykla and carrots use 1 time a week. |
| Other | Vegetable oil - increase to 1 tablespoon.tablespoon Mold.You can't eat pickled, salty or fried. Natural soybean yogurt (1 pc.). 2 tablespoons.Tomato pasta (of course without sugar). |
Drink up to 1.5 liters per day.Drinking everything is the same as in "attacks".Also increase the number of bran from oatmeal to 2 tablespoons per day
What starch contains is prohibited in the 2nd stage: potatoes, battles, nuts, lentils, corn, pasta, and cereals.Avocados are also prohibited, because they are too fat.
Don't forget the strict rules - don't report your supplements.And for convenience in calculating the volume of portions, I suggest buying a kitchen scale.
At this stage, breaking can be started and there is a high possibility to get out of food.You will see how heavy it will decrease.Wait and move forward.Write in a review for what article on your diet and what is not successful.
Third Stage - Consolidation
You can eat the same as in "shipping".But now you can diversify more menus - from now on you can eat fruits, bread, a little potatoes, etc.This phase is conditionally divided into two parts.
In the first part you get 1 portion of the product per week per week + 1 festive food.
| Bread | Wheat wheat, whole wheat.2 slices per day (or 50 g). |
| Fruit | Anything - no more than 200 grams per day. Only: grapes from any variety, cherries, all dried fruit, bananas, cherries are excluded. We only eat 1 piece per day. If the fruit is small - Apricot, Prem - Eat 2. |
| Cheese | Only 40 g per day is permitted.16-20 %-maximum acquisition of product fat content. |
| Stall products | They can only be 1 time a week and in small portions - 150 - 220 g Prepare a dish from: bulgura, lentil, pasta, rice, potatoes, nuts, half tenta, couscous, beans, peas Without fried, without oil. |
| Group | Up to 200 g.Soba without oil Up to 125, white rice |
| Meat | War, low -fat pork, lamb, bacon.Permitted 1-2 times a week |
| Festive food Maybe breakfast, or lunch or dinner |
Leave yourself once a week on any day, except for protein, add a treat to the menu. This can be a piece of cake, salad with mayonnaise, anything from prohibited food.And without additives. |
In the second part of the stage, 2 parts of the party per week + 2 dishes containing starch are permitted.
| Stall products | You can eat the same as in the first part, but it's 2 times a week. |
| Festive table | Also choose one meal, but it's 2 times a week.Only so that not 2 days in a row. |
| Other | Lapsha "Shirataki" Vegetable Oil - Here you get 1 tablespoon. Drink all 1.5 liters of the same water per day.Drink the same drink as in the previous phase. Eat tightly 2 tablespoons per day of oat bran. |
Thus, at the 3rd stage you have to eat 6 days a week with fruits, vegetables and protein products, and 1 day -only a protein menu.
The grill in this book suggested eating exclusive protein food on Thursday.By the way, he has a very comfortable assistant book.Pierre plays you for weight loss of 10 kg in 60 days.
The fourth stage is stabilization
Food must be equal to 3 phases.Making amendments only on the day of continuous protein consumption (Thursday).
| Fish | Provide preferences for white fish. Use of red up to 200 g. 150 g if you eat smoke. |
| Meat | Also eat low -fat varieties. And bird meat without wings and the top of the feet. |
| Dairy and milk products | The only change is that now only products with the least lactose content can be consumed. |
| Other | Now you need to drink more than-1.5-2 liters per day. And waves must be eaten 3 tablespoons At this stage, reduce the amount of salt used. |
Physical activity
Ducan recommends walking more for 20-30 minutes a day.I will advise you to increase this time to 40-50 minutes.Reject the elevator, walk to work and return to foot.
Be sure to enter in a visit schedule to the swimming pool, gym.Aerobic exercises and cardio training must be your life partner for you.
Nutrition that makes sense and physical education is the most important habit of healthy people.With their help, it's easy to defend yourself in form and maintain the results.Other important changes in lifestyles are obtained by them: healthy sleep, lack of stress.
Duration of the stages
This diet is comparable to the kilogram that you want to reduce.
- At the "attack" stage, you must stay from 2 to 7 days.
- In the second stage, 7 days for each additional kilogram.
- In "fixing" you must linger in a 10 -day calculation for each additional kilogram.
- "Stabilization" The fourth stage is here your goal is to be accustomed to eating consciously and precisely throughout your life.The duration is endless.