If you are dieting, you should eat lean meat, preferably boiled, good, and a celery body, many people tell me, and you eat beef with bread, and even a cake. Yes, I ate beef and bread, pizza and sandwiches, biscuits and bread, but yes, my friends, I am dieting! Yes, in a diet! Suddenly? I solve all my thanks for this issue for a French man and nutritionist Pierre Ducan. In the end, he himself invented this method of weight loss, he himself created such a great electrical system including a large list of permitted products and allowing you to create delicious food from them. All this works very effectively, giving results and most importantly to allow you to eat delicious and diverse. But we all in order.
Start the diet whereThe first and most important thing to be done before starting a diet is to calculate your right weight on Dukan's official website, as well as get a personal program with the time of all stages.
Do not ignore the suggestions that you will get through your e-mail. If the program calculates the right weight of 55, this is your suitable weight and you do not need to strive for 45 kg to be invented.
Strictly follow the proposed line you. If the program calculates you in the first phase of 3 days, in any case does not expand it according to your own initiative.
The diet is banned from people under the age of 18, however, according to the latest data, Ducan allows diets for girls from 17 years old, boys only aged 18.
Diet phase of DucanThe nature of the diet of French nutrition experts is that she should be divided into 4 stages:
The attack is the shortest of all stages, this is an important mechanism to start the work of the entire weight loss system.
The alternating, or the journey, is a long phase of the diet in which the main weight loss takes place.
Consolidation, or consolidation - a stage for the purpose of transforming the body smoothly to a suitable nutrition system, helping to overcome the achieved results and avoid reverse weight.
Stable is a stage, recommended to comply with your entire life to maintain the achieved results.
Alcohol diet will not change for all stages - at least 1, 5 liters of clean water per day.
The first phase is an attackThis is the shortest and most effective in all stages of the diet, as it can start metabolic processes and allows you to get the original results in a short time. Nutrition principles for this stage are based on protein food consumption, excluding carbohydrates and reducing fat. The time of this period is from 2 to 7 days.
A prerequisite for the attack stage is the daily consumption of oatmeal bran with the number of 1, 5 tablespoons.
The stage of attacks includes the following allowed products:
LOOF meat
Beef - all parts except Anthrakot and Rib;
Calf;
Horseman;
Rabbit;
The company is a beef and calf tongue, liver.
Pork and lamb is banned in the attack stage
Bird meat
Any bird is allowed to except ducks and goose:
Chicken, like chicken liver, stomach;
Türkiye;
Guinea Fowl;
Quail;
Partridge, v. v.
Fish
There is no limitation for these products. Even fat fish are allowed, such as mackerel, salmon, sardines, etc. v. In addition, this type is allowed:
Canned fish, only in their juice;
Smoked fish;
Crab.
Seafood
As in the case of fish, seafood is allowed without exception:
Shrimp;
Squid;
Mussels;
Crabs, crabs, lobster;
Oysters, v. v.
Ham
The most important rules when choosing ham:
The fat content of over 100 g of products must not exceed 4%;
Ham should be chicken or turkey.
Eggs and dairy products
Eggs (chicken, quail) are allowed to be consumed in any form - boiled, coated or fried eggs, most importantly use a pan with a coating against when frying eggs and preparing without adding oil (when it is allowed to fry 1 drop of oil).
If you have high cholesterol levels in the blood, you need to limit the consumption of egg yolks up to 3-4 pieces per week. Protein can be consumed in unlimited quantities.
Dairy products have 0%fat content, grain cheese, soft cheese, yogurt, milk, etc. v. . . The main rule is that these products should not be sugar.
The second phase is alternatingThis stage is different vegetables and herbs added to the menu. The main rule of the stage is alternating the days of pure protein and protein.
Everyone can choose an alternating diagram for themselves: 1/1, 2/2 and even 5/5. The second option is the most difficult of all suggestions, and is quite difficult for the body. Ducan himself gradually came to the conclusion that the plan to replace the ideal and not too tired is 1/1, meaning 1 day of Bo, 1 day of CHB.
From the alternating stage, you are allowed to use a large amount of vegetables:
Cucumber;
Tomato;
Bulgaria pepper;
Radish;
Cabbage (all types);
Black eyes black eyes;
Onion;
Spinach;
Mushroom;
All types of leaf salads;
Eggplant;
Zucchini and Tsukini.
The banned vegetables are also carrots and radishes - only use them should be accompanied by some rules:
In rough form, these vegetables can be consumed in unlimited quantities;
In the form of heat treatment - up to 200 grams per week;
Carrot juice is a banned product.Unfortunately, not all vegetables can be consumed at this stage of the diet.
All starch products are banned:
Potato;
Bean;
Peas;
Lentils;
Rice;
Corn
And also the list of banned products still includes all grains, cereals, as well as butter, although it is a fruit, often mistaken for vegetables.
In addition to food and vegetables, in 2017, the doctor made some changes in the diet. For example, from the alternating stage, Ducan allows eating nuts, according to oil standards (this means that today eat a part of the permissible parts of nuts, you do not use any oil for food).
25 grams of almonds;
Raw peanuts 50 g;
Arachis fried 35 gr;
Nut forest 22 g;
Walnut 22 g;
CUPAID 28 gr;
Brazilian walnut 21 grams;
Cedar Nut 22 g;
Sunflower seeds 30 grams;
Pumpkin seeds 30 g;
Semena of Sesame 28 gr.
The third phase - consolidationThis is the most important stage of the entire diet, as it allows you to overcome the results and not return to the previous weight. Having achieved unity, you have to realize that a significant and difficult path in the fight against Kilogam has passed (some people suffered from overweight, alternating stages sometimes reached a year and even more). And only to ensure that your work does not become useless, it is worth the end of the third phase of Dukan's diet.
This period is the most important, but also the most abandoned among the devotees of this electrical system. Psychologically, many people have achieved the desired weight, stop the diet. With joy, they rushed into all the heavy people, and as a result, they ate everything back.
The time of the repair phase is calculated by the formula - 10 days of the diet for each kilogram of lost. That is, if you have a 10 kg reduced in a diet, that means the period of consolidation will last 100 days, if 35 kg, then nearly a year you still have to follow all the rules of Dr. Ducan.
At this stage, the following products are added to the diet we have known:
Fruit;
Whole bread;
Cheese;
New types of meat;
Products with starch;
At this stage, it is no longer necessary to alternate with the protein and protein that cannot be eaten, but the prerequisite is a week a week of using the products you have used in the attack stage (as prescribed, as prescribed, the same day of the week).
Fruit
Starting from the repair phase, you can eat a part of the fruit. Of course, partly a relative concept, and for one person, it looks different, but on average, for example, 2 apricot or 1 apple, a slice of watermelon, a small plate of blueberries or strawberries, etc. v.
In the repair stage, the following fruits are banned:
Banana;
Grape;
Dry fruit.All wheat bread
Another pleasant addition to the new stage of the Ducan diet is bread. It is only important to choose bread in the ingredients. It must be a bran or a bran (meaning the bread flour is made from flour, but only from bran), or whole grains (only raw flour should include this bread).
Partly accepted at the unified period is 2 slices of bread.
Cheese
The next new product at this stage will be cheese. It is best to choose solid cheese, as well as eliminate cheese like Br, Rocker, as well as goat cheese. From cheese types presented on our shelves, choose cheese such as:
Poshekhonsky;
Kostroma;
Netherlands;
Gauda and others.
The main rule when using cheese is its part, its weight must be 40 grams.
New types of meat
We can add some other types to the list of different types of meat:
The hamster of the sheep - the main thing is to avoid the top layer;
Roast pork;
Normal ham - that is, about the fat content of ham, you can no longer focus on.
Products with starch
In the first half of the stage, the consolidation is allowed to be partially allowed to feature starches per week and in the second half - 2 parts
The computer does not divide the repair stage into half. You can do this yourself, follow your rule. For example, if you are allocated for 100 days according to calculations, then the first 50 days will be the first half, the second, the second time.
According to your preferences and desires, choose the products from below and enjoy delicious food. Do not forget that all of the following, you can only choose one and only eat once in 7 days.
Macaroni
This product portfolio is the most accepted type at this stage. The main thing is to choose pasta made from solid wheat, as well as in the preparation process to avoid adding oil or fat cheese. As a supplement to the pasta, you can drink a small amount of Parmesan cheese to sprinkle, or make the sauce from fresh tomatoes.
Part of the pasta is 220 grams
Lentil
A very useful product, rich in slow carbohydrates, is allowed to consume from the repair stage. The rules are the same in the case of pasta - not used to cook oil.
Part of the lentils is 220 grams
Cossus, Polenta, Bulgur
Another supplement in our diet is delicious products from Eastern cuisine. In our kitchen, these are rare guests, but there is still a small amount that can afford it during this period of the diet. The preparation rules remain unchanged - no added oil.
Part of 200 grams
Rice and potatoes
These two products are located at the bottom of our list is not useless. In all innovations - rice and potatoes are recommended for at least possible for consumption. The rules of preparation do not change - we cook without adding oil. Choose wild or no color, as well as brown or basmati. For potatoes - the main rule - you can only cook it with a steam (wearing uniforms), or grilled in the oven.
Part of the rice is 220 grams.
A part of the potato is 125 grams.
The fourth phase is stableTherefore, we have approached the final stage of Dukin's diet. This period is very brief according to its rules, but it's the longest period of all the previous times - you need to follow this period throughout your life. But don't be scared - you have achieved the right weight, you have fixed it, now the task is to save it for a lifetime. That is, you just try to eat properly (excluding harmful foods such as sugar, fast food, etc. ). The rules are completely simple:
Alcohol diet;
3 tablespoons of oatmeal bran daily;
1 whole protein completely weekly.
Menu in a week (for example)In this section, you will be presented a menu near every week, divided by stages. But it is worth noting that this menu is built exclusively on simple dishes that do not require long -term preparation. In fact, there are a large number of recipes that will lighten up days and months for this diet.
And remember that Ducan's diet is not limited to you in the number of dishes used, do not force you to calculate the calories. The main rule is to use only products in the list
The menu for the attackDo not forget that you should be at this stage exactly as many days as you have calculated by the computer of the official website! Do not increase this stage on your own initiative.
