Hello friends!Today we will return to one of the most famous diets again.Ducan Diet - Products permitted by internships.Let's perform a complete verification of the refrigerator.Connect to the discussion of the article and write your reviews on these product lists.
For convenience, each stage made convenient tables.In the first stage, basic products.And in the remaining stages, the set of products expands.Therefore, for all subsequent stages, I only write the products added to an existing list.
What is the peculiarity of Ducan's diet?
Almost all weight loss systems have a start, but do not contain additional recommendations for weight stabilization.The method proposed by the French doctor is characterized by a soft "exit" of the diet.The method can really help get rid of kilograms hated forever.But again, observing the simple rules of the author himself.
The diet implies 4 stages.With each step, you are gradually learning to eat right, enjoy food and lose weight.Each stage has its own duration and the recommended “product basket”.You will not feel any deprivation due to the soft introduction of healthy nutrition changes.
As with any diet, a collapse or the slightest deviation from the rules can cross all efforts.But who suits everything the first time?We don't even learn to walk immediately, but gradually.Often gaining more experience and knowledge.If I inspired you, let's start considering the products allowed.
The first stage is an attack
In the first phase, you start eating only protein -rich foods.
My personal observation: Prolonged nutrition of high -white foods can harm the kidneys.If everything is in order with this, 4-5 days will do no damage.
| Meat | Varieties of low fat meat are well -Vinded - beef, turkey, rabbit, chicken, veal.Sometimes use offal (language, liver, kidneys) or natural ham. Goose and duck are prohibited. The dishes should be cooked without oil.Cook, extinguish, bake. |
| Egg | Protein is preferred.Draw the gem consumption. |
| Seafood, fish | Seafood are all allowed.Cook without fried onion and carrots. Any fish - sea rites and rocks. Cook well for a couple, boil, soaked.Frying dishes are not allowed. It is better not to use canned foods, but if they are natural and without oil, you can. Sometimes have smoked fish and crab sticks in small quantities.We ate everything without oil. |
| Dairy and Dairy | We ate and drank everything fat - up to 0.5% fat.Yogurt, kefir, milk (up to 1.5%), fermented cheese and cottage.Without adding sugar or artificial additives. |
| Beverages | Tea: Green, black, not strong tea leaves.Weak coffee, chicory, pure water. In the diet, soda and beverages in the light category are not prohibited.My personal opinion: This is a slippery path.Soda light or calories - without sugar, there are unnatural sweeteners.They are very harmful additives, it is better to ignore them. The amount of fluid per day - at least 1.5 liters |
| Times | Any onion except onion, soy sauce, garlic, fresh and dried vegetables, basil, tomato paste (a little, because it contains a lot of sugar).Salt needs to be reduced.Vinegar torsion salads, 3-4 drops of lemon. |
| Oils | No more than 1 teaspoon olive or colly (allowed 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 consumed without restrictions. Vegetable - Anyone you want, but no more than 1 coffee.tablespoons. Tofu, Seytan ("Vegetarian Meat", is prepared from the dough). Coji berries, linen or chia seeds - 1 tablespoon.l.a day. |
A special place in the diet in all four stages is occupied by Bran de Oats.Their number should not exceed or decrease.
In the "attack", eat strictly 1.5 tablespoons.l.a day.You can with a salad, cottage cheese or make an oat pancake.Which has gastritis or digestive problems for a saver regime, I recommend using oatmeal or sarracene wheat.Read the details of this phase in the article "Ducan Diet - An Attack You can eat".
Ducan writes that the amount of oil has increased, because this amount of fat will have a beneficial effect on the gut work.Therefore, there will be less constipation.Also, you get vitamin and additionally in the diet.As he himself says, "His main enemy is sugar, not fat."So now you can cook protein products or add salads.
But this is not all innovations.Walnut fans, rejoice!Now you can a small handful, but only in exchange for oil.That is, if today you want to grind peanuts, oil is prohibited.Read the allowed amount of each fruit per day in the article “Nuts and Weight Loss”.
The second stage is alternation
The set of products is the same as in the "attack".In addition, the menu features new products - vegetables.It turns out that proteins and plant foods.This phase is also called - the cruise stage.
| Vegetables | From these products, cook salads, stew, baking, boiling or stew.Fried foods are prohibited. Resolved products: cabbage (any variety), radish, beans or green beans, onion, eggplant and zucchini, cucumber, all types of salads, tomatoes, turnips, turnips, artichoke, asparagus, celery, fennel and pumpkin. Be sure to activate the most vitamin products: spinach, celery. Svykla and carrots use 1 time in a week. |
| Other | Vegetable oil - Increase to 1 tablespoon.tablespoons Mushrooms.You can't eat them pickled, salty or fried. Natural soy yogurt (1 pc.). 2 tablespoons.tomato paste (of course without sugar). |
Drink up to 1.5 liters a day.Drink everything the same as in the "attack".Also increase the amount of oat bran to 2 tablespoons a day
What starch contains is prohibited in the second stage: potatoes, battles, vegetables, lentils, corn, pasta and cereals.Avocado is also prohibited, because very fat.
Do not forget the strict rule - do not report your supplement.And, for convenience, in calculating the portion volume, I recommend buying cooking scales.
At this stage, the break can start and there is a high probability of getting out of the diet.You will see how the weight will be reduced.Hold and move on.Write the reviews in the article, what are the results of your diet and what does not work.
The Third Internship - Consolidation
You can eat the same as in the "cruise".But now you can further diversify the menu - from now on you can eat fruits, bread, a little potato, etc.This phase is conditionally divided into two parts.
In the first part, you can 1 portion of starch products per week + 1 festive meal.
| Bread | Rye-The-the-the-the-grain, whole grain.2 slices per day (or 50 g). |
| Fruits | Any - no more than 200 grams a day. Only: grapes of any varieties, cherries, all dried fruits, bananas and cherries are excluded. We only eat 1 piece a day. If the fruits are small - apricot, plum - Coma 2. |
| Cheese | Only 40 g per day are allowed.16-20 %-The maximum permissibility of product fat content. |
| Starch products | They can only once in a week and in small portions - 150 - 220 g Prepare dishes of: Bulgura, lentils, pasta, rice, potatoes, vegetables, half-temperature, couscous, chickpeas, peas No fried, no oil. |
| Groups | Up to 200 g.Sarracene wheat without oil Up to 125, white rice |
| Meat | War, low -content pork, lamb meat, bacon.Permitted 1-2 times a week |
| Festive food It can be breakfast, or lunch or dinner |
Allow yourself once a week any day except protein, add a delight to the menu. It can be a piece of cake, a salad with mayonnaise, anything, from forbidden food.And without an additive. |
In the second part of the stage, 2 portions of party per week + 2 dishes that contain starch are allowed.
| Starch products | You can eat the same from the first part, but twice a week. |
| Festive table | Also choose any meal, but already 2 times a week.Just so that 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 the previous phases. Strictly eat 2 tablespoons per day of oat bran. |
Thus, in the third stage, you should eat 6 days a week with fruits, vegetables and protein products and 1 day - just a protein menu.
The Dukan in the book advises to eat exclusively protein foods at Thursdays.By the way, he has a very convenient assistant book.Pierre plays you for weight loss in 10 kg in 60 days.
The fourth internship is stabilization
The foods must be the same as the 3 phase.Make amendments only on the day of continuous protein consumption (Thursday).
| Fish | Give preference to white fish. Red Use at 200 g. 150 g If you eat smoked. |
| Meat | Also eat low fat varieties. And the bird meat is without wings and the top of the legs. |
| Dairy and Dairy | The only changes are that now only products with the lowest lactose content can be consumed. |
| Other | Now you need to drink over 1.5-2 liters a day. And agitated should be eaten 3 tablespoons At this stage, reduce the amount of salt used. |
Physical activity
Ducan recommends walking more for 20 to 30 minutes a day.I advise you to increase this time to 40-50 minutes.Refuse the elevator, take a walk to work and back on foot.
Be sure to include a visit to the pool, the 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.It is with their help that it is easy to keep in shape and maintain the result.Other important lifestyle changes are acquired with them: healthy sleep, lack of stress.
The duration of the internships
The diet is proportional to the kilograms you want to fall.
- In the "attack" phase, you need to be 2 to 7 days.
- In the second stage, 7 days for each extra kilogram.
- In "fixation", you must remain in the 10 -day calculation for each extra kilogram.
- The fourth stage "stabilization" is here that your goal is to get used to consciously and certainly eating all your life.The duration is infinite.