Ducan diet allowed products by stages

The name of the diet comes from the name of its creator - the French nutritionist and expert on Pierre Dukan's food habits. He began working in a fundamentally new energy circuit in 1977, which today has become one of the most popular and effective diets in the world.

The technique is based on the developments of nutritionists from around the world, as well as on the practical experience of Dukan itself. A clear structural approach helps to get rid of extra pounds and centimeters without breakdowns and difficult restrictions - appreciate yourself!

The essence of the Ducan diet

The fact that they called Ducan's diet in the world is a complete system of energy, which can withdrew at least all his life.

The diet base is 100 allowed products, among which 72 are the main protein (low low meat, offal, eggs, each milk product with 0% fat content) and 28 - additional (different types of spices, spices, vegetables, etc. ). Alternating proteins and vegetables days makes a safe diet for the body because the weight goes evenly, without leaving unpleasant memories such as stretching and cellulite signs.

Basic rules of the Ducan diet

Drink at least 2 liters of liquid a day (here you can include tea, coffee, chicory, vegetable decoction); Cook food without adding fat and mayonnaise; You can use any heat treatment method; Reduce salt consumption, but diversify food with spices and sauces based on allowed foods; Make sure you consume a daily part of Bran; Don't forget about everyday exercises and walking.

It is important to add one more to these rules: despite the presence of chronic illnesses, it is worth consulting with your attending doctor. Only after the examination and appointment of a vitamin complex can you begin to meet all the conditions of this diet.

lead

The results are visible in the first week (important motivational moment); Protein products are allowed to eat without restrictions and without calorie calculation; Of the 100 approved natural products, you can make a rich menu; the presence of many recipes in free access (including dessert recipes); After losing weight, weight is easy to maintain lifelong.

Flaw

It is necessary to clearly adhere to all rules and requirements, otherwise the expected effect will not be; long duration; It is necessary to get a complex of vitamin, otherwise problems are possible with nails and hair due to the prohibition of fruit during the first two stages; Any type of alcohol is forbidden.

Ducan diet stages

In total, the diet consists of four stages - attack, alternation, adjustment and stabilization. The first two are aimed at achieving the right weight, and the latter - in the body's dependence on it.

Stage "attack"

This phase is shorter, but it is during the attack that the first pounds are leaving, and the body is rebuilt in weight loss.

The duration of the phase depends on how many pounds you should lose throughout the diet. If the overweight is up to 5 kg, you can limit yourself to two days of attack, if 5-10---free, if an excess weight of 10-30 kg, will need to adhere to a tight attack diet for 7-10 days.

The list of products allowed for the first phase includes 72 items that can be eaten in any amount and in any combination. This includes lean types of meat (rabbit, chicken, beef, beef), eggs, fish, low -power milk, sea and out.

3 Reasons to bet on proteins:

They quickly satiate; More calories are required to absorb protein than the breakdown of carbohydrates and fats; Protein nutrition allows you to burn the fatty mass without muscle destruction.

Also, during the attack, you can diversify the diet with sugar -free mustard, spicy herbs, onions, synthetic sweeteners, low -fat cocoa, soup cubes and a light wheel. But you do not have to rely on these products - just a little "refresh" diet so as not to prevent the acceleration of metabolism.

Every day you should eat 1. 5 tablespoons oat bran and take a 20-minute walk with a quick step. Of course, no one stops longer anaerobic loads.

"Alternative" phase

When metabolism took a pulse in the form of an attack, you need to maintain a tendency for weight loss. Forty for this that there is an alternation - by the end of this phase you will come to your perfect weight, which can be calculated on the calculator.

The pointing is that for 15-160 days (depending on how many pounds you have to lose), you need to alternate protein days (CB) and protein groups (Bo) 1/1, 3/3 or 5/5.

The diet of days simply repeats the attack menu, but during protein vegetation you need to diversify food with 28 types of plant products whose medium are legumes, carrots, beets, spinach, squash and fungus. Only potatoes, corn, avocados, peas and olives (olives) are strictly forbidden.

As before, the size of the part is not limited, such as the time of food consumption. You do not have to walk hungry, and even more so, fall asleep, otherwise the body will begin to process muscle tissue instead of burning fat.

During alternation, the daily part of Bran grows to 2 tbsp. l. , and physical exercises should last at least half an hour.

Stage "Consolidation"

At the beginning of the third phase, the weight should return to normal, but the Ducan diet only reaches the equator. The fact is that the body should be used to the new condition for it and not start to increase the fat layer "for a rainy day".

To do this, for 10 days for each kilogram spent, you must adhere to the alternating diet with some changes. Moreover, 1 small fruit or a cup of berries and 50 grams of cheese up to 40% fat content is allowed to eat 1 small fruit daily for boss dishes and CHB days. It is also necessary to divide the consolidation into two parts, and once a week the first and twice a week during the second, allowing yourself some of the products containing starch and a meal called "holiday". During the "holiday" you can eat any container, including sweets, fast food and any prohibited product.

Bran's mandatory rate is 2. 5 tablespoons. l. Every day, and physical activity - at least 30 minutes.

Stabilization phase

This stage of the Ducan diet should last until the end of life. It does not provide strict food restrictions, but describes to adhere to some rules.

First, no one cancels compulsory physical exercise, a daily part of bran (3 tbsp) and active drinks.

Second, protein nutrition is exclusively allowed on Thursday. This is not to say that in the rest of the days you should overdo it with fat and sweet, but once a week you have to organize a "right fast" day for yourself.

Ducan diet's phase menu attack every day

Ducan Diet Meny for "Attack" phase breakfast DINNER Snack DINNER Monday 1st day Omelet of two eggs (2 protein + 1 yellow) and milk 1. 5% fat content 2 beef pieces, steam 200 g of weak yogurt with bran Half of the chicken boiled or baked in the chicken oven (the second half for tomorrow) Tuesday the second day 2 pieces of bacon from chicken or turkey and 1 boiled egg The remaining half of the chicken chest remained from yesterday 1 cup of kefir with bran 200 g oven fish Wednesday 3rd day 200 g of weak yogurt with bran 2 chicken pieces 1 cup fermentation 2 boiled eggs and 200 g of weak curd cheese Thursday 4th day 100 g of tofu cheese or any other cheese with a fat content not more than 4% 2 pieces of bacon and 1 boiled egg 200 g of weak yogurt with bran Grillian beef steak or turkey meat Friday 5th day Two eggs 2 pieces of beef 1 cup kefir or fermented brans Half the chicken breast Saturday 6th 150 g of low retail curd 200 g of boiled or boiled beef 200 g low retail yogurt with bran 200 g of baked fish or steam The 7th Sunday 100 g of tofu cheese or any other cheese with a fat content not more than 4% 2 feet chicken without roasted skin in the oven 1 cup fermented brans Valjatina Steak (beef)

You can also select from the table any product allowed in the Ducan diet and make your menu varied for each day. But remember, only 72 types of protein products are allowed, vegetables are prohibited in the "attack" phase.

Alternative Phase Menu Ducan Diet

Ducan Diet Meny for "Alternation" or "Navigation" stage breakfast DINNER Snack DINNER Monday 1st day Curd cheese, warm drink (tea, cocoa or coffee) Steam -filled yogurt kefir (low -fat) with oat branches Omelet with two eggs, warm drinks Tuesday the second day 2 boiled eggs, salad with seasoned vegetables 1 tsp. olive oil chicken soup with greens yogurt without additives, pie pie salad with seafood and vegetables, warm drinks Wednesday 3rd day The curd of the cottage cheese with milk and vanilla sauce, tea Soup with fish Low -seed kefir with oat branches Steam chicken fillet, cream cheese, tea Thursday 4th day Ovitel from cub eggs, vegetable salad, coffee Soup-Puree rqual with eggs and dill Curd or yogurt chicken steam cut, vegetables, tea Friday 5th day 2 pieces of chicken bacon, brown Boiled chicken with yogurt sauce, fermented or milk Spine Fine meat roasted in the oven, warm drink Saturday 6th Curd with greens and black pepper, tea or coffee Light sea soup, fresh vegetables and canned fish (no oil) Cheese tofu, yogurt eggplant cuttings, slices of weak salmon, vegetable salad The 7th Sunday Swims made of low retail curd with yogurt sauce, tea or coffee Baked chicken fillet, tea kefir or ash Boiled egg

The above Ducan diet menu for every day for the "alternative" phase is rough. By focusing on it, you can select the dishes at your discretion. The result will not be long in the arrival, the main thing is to adhere to certain diet rules and use only products allowed by the table.

Phase Fastening Phase of diet diet

Ducan Diet Meny for phase fixing breakfast DINNER Snack DINNER Monday 1st day Cheese curd tile with berry, greedy brown Wearing from sea fish, slices of whole bran bread A pear or apple casserole with vegetables, boiled fish, green tea Tuesday the second day Oat porridge in weak milk, coffee drinks Pasta from solid varieties wheat, a slice of cheese Roasted chicken cut, vegetable salad cheesecakes, glass of kefir with bran Wednesday 3rd day Low bacon omelets, bran bread cakes, coffee with milk Borsch with vegetables, chicken breast (in the oven), a piece of charlotte with apple, tea any berries or fruits (no more than 200 g) Suffer from curd, low yogurt Thursday 4th day cheesecakes, ripe apples, green tea Pea soup, boiling from pork and low vegetables, coffee Mimoza salad with light sauce, baked salmon fillets Kefir with bran Friday 5th day curd with yogurt, green tea Pancakes from Bran, coffee Omelet with two eggs Baked fish, warm drink Saturday 6th boiled rice, steam chicken cut, cocoa Borsch, pancakes from zucchini, tea seafood salad, low kefir with bran wounds Souffle lemon, herbal tea The 7th Sunday Cheesecakes cranberry sauce, black brown Chicken soup with eggs, slices of whole grain bread, warm drinks Pure mushroom soup kefir or yogurt with bran

The third step of the Ducan diet - the "Consolidation" phase - is a necessary link in the way to return to normal food. Be sure to adhere to the recommended menu, because the result of all your efforts will depend on it. And remember that adult physical activity is very important for maintaining perfect weight and good health.

Phase menu "stabilization" of the Ducan diet

Ducan Diet Meny for "Stabilization" phase breakfast DINNER Snack DINNER Monday 1st day Low retail curd, sliced bread with whole grain, coffee with milk chicken broth with solid wheat foil, steam chicken cutting apple cheesecakes, kefir with bran Roasted fish with vegetables and cheese Tuesday the second day Omelet with two eggs and tomatoes, tea Puree soup with mushrooms with herb, bread (grain) curd pancakes and fruit sauce, kefir with bran food salad, herbal tea Wednesday 3rd day oat Borsch with herb, roasted chicken breast, Greek salad, tea Ice cream or pie piece Tufttel with rice made of minced beef, kefir with braran Thursday 4th day Cheese of curd cheese, coffee with milk Learn prepared cutlets for a couple Kefir with bran Souffle chicken with steam, herbal tea Friday 5th day Eggs with vegetables, cheese, tea Cabbage broth cabbage, chicken bugs, fruit Suffer from curd, kefir with bran White vegetable fish, ginger tea Saturday 6th Curd with apple puree, coffee Vegetable puree broth, steam chicken cut, whole grain bread Pancakes from zucchini, kefir with bran sea salad The 7th Sunday Chocolate lemon cake, cheese, green tea Chicken soup with eggs and greens, whole grain bread cheesecakes, kefir with bran Fish casserole, celery salad, tea

As you can see, the "Stabilization" phase menu is quite diverse and delicious. When choosing food products, listen to your body. After all, after going through such a long way of Ducan's diet, you will know exactly which products are useful to you, and it is best to exclude from your diet.

3 Basic Power Rules to be respected at each stage of the diet:

Drink at least 1. 5 liters of water daily. Eat 1. 5 tablespoons daily. l. Oat Bran. The products can be boiled, baked, boiled, baked on the grill, but without the use of oil.

It is such a menu developed by a physician for each stage that is considered optimal for both beginners and those who have proven many diets but to no avail. This is not an expressed diet, but a proper balanced diet you should come after a while. This is how a person has to eat in order to maintain the usual pace of life and at the same time not gain weight after losing weight.