Hello friends!Today we will return to one of the most famous diets.Ducanska diet - Permissible products per phase.We will check a thorough refrigerator check.Connect to the discussion about the article and write your reviews about these product lists.
For convenience, each phase made suitable tables.In the first phase of basic products.And in the remaining phases, the product expostment is expanding.Therefore, for all subsequent phases I only write those products adding to the existing list.
What is the feature of Ducan's diet?
Almost all weight loss systems have a start, but do not contain further recommendations for weight stabilization.The method proposed by the French doctor is characterized by a smooth "exit" from the diet.The method can really help to get rid of skinny pounds forever.But again, watching the simple rules of the author himself.
Diet implies 4 phases.With each step, gradually learn to eat right, enjoy the food and lose weight.Each phase has its duration and the recommended "product basket".You will not feel any denial about the soft introduction of healthy diet changes.
As in any diet, a malfunction or minimum deviation from the rules can overcome all efforts.But who does it all suit the first time?Let's not learn to walk now, but gradually.Often gets more experience and knowledge.If I inspired you, start with respect to the permitted products.
The first phase is an attack
In the first phase, you start eating only food that is rich in proteins.
My personal observation: The prolonged diet of high groceries can harm the kidneys.If all is well with that then 4-5 days will not cause any damage.
| Meat | Low varieties of meat are welcome - beef, turkey, rabbit, chicken, veal.Sometimes the separation (language, liver, kidneys) or natural ham is used. Goose and ducks are prohibited. The dishes should be cooked without oil.Cook, turn off, bake. |
| Egg | Protein is preferred.Draw the yolk consumption. |
| Seafood, fish | Seafood is allowed.Cook without fried onions and carrots. Any fish - rivers and seacons. Cook good for a couple, boil, Guene.Dishes are not allowed. It is better not to use canned food, but if they are natural and without oil, then you can. Allow sometimes smoked fish and crabs in small amounts.We eat everything without oil. |
| Milk and dairy products | We eat and drink all fat -fat - up to 0.5% fat.Yogurt, kefir, milk (up to 1.5%), fermented, cottage.Without adding sugar or artificial additives. |
| Drink | Tea: Green, Black, Plant No strong tea leaves.Weak coffee, chicory, clean water. On a diet, soda and drinking lights are not forbidden.My personal opinion: This is a slippery path.Light soda or 0 calories - sugar-free, there are unnatural sweeteners.These are very harmful additives, it is better to bypass them at all. Liquid amount per day - at least 1.5 liters |
| Spice | Any bow, except for onions, soy sauce, garlic, fresh and dried greenery, basil, paradise paste (small, because it contains a lot of sugar).Salt should be reduced.Twist salad with vinegar, 3-4 lemon drops. |
| Oils | no more than 1 teaspoon of olive or rape (permitted since the end of 2016) |
| Second | NUTS - no more than 1 fist (also innovation from 2016) Laplesha "Shirataki" is a product of low characteristics and can be eaten without restrictions. Vegetables - any one you want, but not more than 1 coffee.Spoons. Tofu, Seytan ("vegetarian meat" was prepared from the dough). Bosses Coji, flax seeds or chia - 1 tablespoons.l.a day. |
A special place in the diet on all 4 phases occupy oatmeal.Their number should not be greater than or reduced.
On "attack" eats strictly 1.5 tablespoons.l.a day.You can with a salad, a cottage or make an oatmeal pancake.Who has gastritis or digestive problems, for the saving regimen, I recommend using oatmeals or flour bucks.Read the details of this phase in the article "Ducna Nutrition - an attack that you can eat."
Ducan writes that he increased the amount of oil, as such a fat amount will have a beneficial effect on the work of the hoses.So there will be a less prison.In addition, additional vitamin E in the diet.As I say, "his main enemy is sugar, not fat."So you can now cook protein products or add salads.
But these are not all innovation.Fans of nuts, looking forward!You can now one small fist, but only in exchange for oil.That is, if you want to crush peanuts today, then the oil is forbidden.Read the permitted amount of each fruit daily in the article "nuts and weight loss".
The second phase is an alternation
The product set is the same as "attack".In addition, the menu introduces new products - vegetables.It turns out that protein and vegetable food.This phase is also called a cruise.
| Vegetables | From these products, cook salads, goulash, baking, cooking or stew.Fried food is prohibited. Resolved products: cabbage (all varieties), radishes, patch beans or green beans, onions, eggplant and zucchini, cucumbers, all kinds of salad, tomatoes, asparagus, celery, chamber and pumpkins. Be sure to include the most vitamin products: spinach, celery. Svykla and carrots use 1 times a week. |
| Second | Vegetables oil - increase on 1 tsp.spoons Mushrooms.You can't eat them acidic, salty or fried. Natural strain yogurt (1 pc.). 2 tbsp.Tomato paste (of course without sugar). |
Drink up to 1.5 liters a day.Drink all the same as on "attack".Also increase the amount of cobbler brake on 2 tbsp per two
Which starch contains forbidden in 2. phase: potatoes, battles, legumes, lent, corn, pasta and cereals.Avocado is also banned, because too thick.
Don't forget the strict rule - don't report your allowance.And for convenience in calculating the volume of the portion, I recommend the purchase of kitchen scales.
At this stage, breaking can begin and there is a high probability to get out of the diet.You will see how weight will be reduced.Hold on and move forward.Write in a member reviews that are your food results and what does not exercise.
Third Phase - Consolidation
You can eat the same as on the "cruise".But now you can diversify the menu even more - from now on you can eat fruit, bread, small potatoes, etc.This phase is conditionally divided into two parts.
In the first part you can 1 part of starch products per week + 1 festive meal.
| Bread | Rye-wheat, whole grain.2 slices per day (or 50 g). |
| Fruit | Any - no more than 200 grams a day. Only: Grapes of any variety, cherry, all dried fruits, bananas, cherries are excluded. We only eat 1 piece per day. If the fruits are small - apricots, plum - eat 2. |
| Cheese | Only 40 g per day is allowed.16-20% - maximum permissibility of product fat content. |
| Starchy products | I can only 1 time a week and in small portions - 150 - 220 g Prepare dishes from: Bulgur, lentils, pasta, rice, potatoes, legumes, semi-tent, cusk, chickpeas, peas No frying, no oil. |
| Groups | Up to 200 g.Oilless buckwheat Up to 125, white rice |
| Meat | War, low pork, lamb, bacon.Allowed 1-2 times per week |
| Festive food It can be breakfast or lunch or dinner |
Allow yourself once a week any day, except protein, add a treat to the menu. It can be a piece of cake, a salad with mayonnaise, anything from forbidden food.And without additives. |
In the second part of the stage, 2 parts of the holiday season are allowed + 2 dishes containing starch.
| Starchy products | You can eat the same as in the first part, but for 2 times a week. |
| Ceremonial table | Also choose any meal but already 2 times a week.Just not to do 2 days in a row. |
| Second | Lapha "Shirataki" Vegetable oil - you can 1 tbsp here. Drink all the same 1.5 liters of water a day.Drink the same drinks as in previous stages. Eat strictly 2 tbsp per day of the oatband. |
Therefore, until the third phase should eat 6 days a week with fruit, vegetables and protein products and 1 day - only the protein menu.
Dukan in the book advises to eat exclusively protein food on Thursday.By the way, he has a very favorable assistant book.Pierre plays you for weight loss for 10 kg in 60 days.
The fourth phase is stabilization
Food should be the same as 3 phases.Amendments only on the day of consumption of continuous protein (Thursday).
| Fish | Give the advantage of white fish. Red Use up to 200 g. 150 g If you eat smoked. |
| Meat | Eat and varieties with low data. And bird meat is wingless and upper legs. |
| Milk and dairy products | The only changes are that only products from the smallest elactosis content can now be consumed. |
| Second | Now you have to drink more or 1.5-2 liters a day. A choppy should eat 3 tbsp At this stage, reduce the amount of salt used. |
Physical activity
Zucan recommends walking more 20-30 minutes a day.I would advise you to increase this time for 40-50 minutes.Refuse the elevator, walk to work and back on foot.
Be sure to include in the schedule of visits to the pool, gym.Aerobic exercises and cardio training should become your life partners for you.
Reasonable nutrition and physical education are the most important habits of a healthy person.With the help is easy to maintain yourself in the form and maintain the result.Other important changes in lifestyle are tightened with them: a healthy dream, a lack of stress.
Phase duration
The diet is proportional to the kilograms you want to drop.
- In the "attack" phase you need to stay from 2 to 7 days.
- In the second phase, 7 days for each additional pound.
- On "fastening" you have to be kept in a 10-day budget for each extra pound.
- The fourth phase "Stabilization" is here Your goal is to get used to eating consciously and correct your whole life.Duration is infinitely.