Hello friends!Today we will return to one of the most famous diets.Ducan Diet - Products Permitted Products according to Stages.We will perform a thorough refrigerator inspection.Join an article discussion and write your reviews for these product lists.
For convenience, each stage is a convenient table.In the first stage, the main products.And in the rest of the stages the product set expands.Therefore, in all later stages, I only write products that are added to the existing list.
What is the peculiarity of the Ducan diet?
Almost all weight loss systems have a start, but they do not have any additional recommendations for weight stabilization.The method proposed by the French physician is characterized by a smooth "exit" from the diet.The method can certainly help you get rid of hated kilograms for centuries.But again, observing the simple rules of the author himself.
The diet means 4 stages.You gradually learn to eat correctly, enjoy food and lose weight at each step.Each stage has its own duration and the recommended "product bag".Mild changes in healthy eating will not provide any deprivation.
As with any diet, breakdown or the slightest deviation from the rules can pull out every effort.But what's right for the first time?We do not even learn to walk at once, but gradually.Often gain more experience and knowledge.If I inspired you, let's start considering the permitted products.
The first stage is the attack
In the first stage, you start eating only the food rich in protein.
My personal observation: Long -term high white food diet can damage the kidneys.If all is well, 4-5 days will do no harm.
| Meat | The expected little fat meat varieties - beef, turkey, rabbit, chicken, veal.Sometimes use offal (language, liver, kidneys) or natural ham. Goose and duck are prohibited. The dishes must be cooked without oil.Cook, extinguishing, bake. |
| Egg | Priority is given to proteins.Draw the consumption of the yolk. |
| Seafood, fish | Seafood is allowed.Cook without fried onions and carrots. Any fish - rivers and sea rocks. Cook well for a couple, cook, simmer.Baked dishes are not allowed. It is better not to use canned food, but if they are natural and oil -free, then you can. Let yourself sometimes smoke fish and crab sticks in small quantities.We eat everything without oil. |
| Milk and milk products | We eat and drink everything with fat fat - up to 0.5% fat.Yogurt, kefir, milk (up to 1.5%), fermented, cottage cheese.Without adding sugar or artificial additives. |
| Beverages | Tea: green, black, herbs, not strong tea leaves.Weak coffee, chicory, pure water. It is not forbidden in the diet that the light category of baking soda and drinks are not prohibited.My personal opinion: This is a slippery path.Light baking soda or 0 calories - no sugar contains unnatural sweeteners.These are very harmful additives, it is better to bypass them. Fluid amount per day - at least 1.5 liters |
| Spices | Any onion except onions, soy sauce, garlic, fresh and dried greens, basil, tomato paste (a little because it is high in sugar).Salt should be reduced.Roll the salad with vinegar, 3-4 drops of lemon. |
| Oils | no more than 1 teaspoon of olive or rapeseed (allowed from the end of 2016) |
| Another | Nuts - no more than 1 handful (also innovation since 2016) Lapsha Shirataki is a low calorie product and can be eaten without restriction. Vegetables - whatever you want, but no more than 1 coffee.spoons. Tofu, Seytan ("Vegetarian Meat" prepared from dough). Coji berries, flax seeds or chia - 1 tablespoon.l.per day. |
A special place in the diet in all 4 stages occupies oat bran.Their number should not exceed or decrease.
Attack Eat strictly 1.5 tbsp.l.per day.You can make an oatmeal pancake with salad, curd or make oatmeal.Whoever has gastritis or digestive problems for the saving regime, I recommend using oatmeal or buckwheat.Read the details of this stage in the Ducan Diet - Attack you can eat.
Ducan writes that he has increased oil levels as this fat content will have a positive effect on bowel function.Thus, constipation will be less.In addition, you get extra vitamin E. As it himself says, "His main enemy is sugar, not fat."So you can now cook protein products or add to salads.
But these are not all innovations.Nut fans, enjoy!Now you can one small handful, but only for oil.That is, if you want to crush peanuts today, the oil is forbidden.Read the amount of each fruit per day in the article "Nuts and weight loss".
The second stage is a substitute
The product set is the same as Attack.In addition, the menu introduces new products - vegetables.It turns out to be protein and vegetable food.This stage is also called the cruise stage.
| Vegetables | Boil the salad, stew, bake, cook or stew from these products.Fried food is prohibited. Solved products: cabbage (any varieties), radish, patches of beans or asparagus, onions, eggplants and zucchini, cucumbers, all kinds of leaf salad, tomatoes, turnips, artichokes, asparagus, celery, fennel and pumpkin. Be sure to turn on the most vitamin products: spinach, celery. The brick and carrots use once a week. |
| Another | Vegetable oil - increase to 1 tbsp.spoons Mushrooms.You can't eat them pickled, salty or fried. Natural soy yogurt (1 pc). 2 tbsp.Tomato paste (no sugar without sugar). |
Drink up to 1.5 liters a day.Drink everything that is "attack".Also increase the amount of bran from oatmeal to 2 tablespoons a day
In the second stage, starch is prohibited: potatoes, battles, legumes, lentils, corn, pasta and grain.Avocado is also prohibited because it is too fat.
Don’t forget the strict rules - don't give in to your attachment.And in order to calculate the portion volume, I recommend buying kitchen scales.
At this stage, a breakthrough can begin and there is a good chance of getting rid of the diet.You will see how the weight will be reduced.Keep and move forward.In the article reviews, write what your diet results are and what does not change.
Stage Three - Consolidation
You can eat the same way as the Cruise.But now you can diversify the menu even more - from now on you can eat fruits, bread, some potatoes and so on.This phase is conditionally divided into two parts.
In the first part you can a week a week + 1 festive dish.
| Bread | Rye grains, non -broken grains.2 slices per day (or 50 g). |
| Fruits | Any - no more than 200 grams per day. Only: any varieties, cherries, all dried fruits, bananas, cherry grapes are excluded. We only eat 1 unit a day. If the fruit is small - apricots, plum - eat 2. |
| Cheese | Only 40 g per day is allowed.16-20 %is the permissibility of the fat content of the product. |
| Starch products | They can only once a week and in small portions - 150 - 220 g Prepare dishes from: Bulgura, lentils, pasta, rice, potatoes, legumes, semi -elite, couscous, chickpeas, pea Without fried, no oil. |
| Groups | Up to 200 g.Buckwheat without oil Up to 125 white rice |
| Meat | War, low fat pork, lamb meat, drip.Permitted 1-2 times a week |
| Festive food This can be breakfast, lunch or dinner |
Allow yourself once a week any day except protein, add the dish to the menu. It can be a piece of cake, a salad with mayonnaise, but any of the forbidden food.And without an attachment. |
The second part of the scene has 2 portions of celebrations per week + 2 dishes containing starch.
| Starch products | You can eat in the same way as in the first part, but already twice a week. |
| Festive table | Also choose any dish, but already twice a week.Just that not 2 days in a row. |
| Another | Lapsha shirataki Vegetable oil - here you can 1 tbsp. Drink all 1.5 liters of water a day.Drink the same drinks as in previous stages. Eat strictly 2 tablespoons of oat bran a day. |
So by stage 3, you should eat 6 days a week with fruits, vegetables and protein products, and 1 day only a protein menu.
Duke in the book advises eating exclusively protein food on Thursdays.By the way, he has a very convenient book of the book's assistants.In 60 days Pierre plays your weight loss 10 kg.
The fourth stage is stabilization
Food should be the same as phases 3.Make changes only on the day of consumer protein (Thursday).
| Fish | Give preference to white fish. Red use up to 200 g. 150 g if you eat smoked. |
| Meat | Also eat low fat varieties. And bird meat is without wings and upper legs. |
| Milk and milk products | The only changes are that only products with the least amount of lactose content can now be consumed. |
| Another | Now you need to drink more 1.5-2 liters a day. And blurred need to eat 3 tablespoons At this stage, reduce the amount of salt used. |
Physical activity
Ducan recommends walking more walks 20-30 minutes a day.I would advise you to increase this time to 40-50 minutes.Give up the elevator, stroll to work and back on foot.
Be sure to include a visit to the pool, the gym.Aerobic exercises and cardio workouts should become partners of your life.
Intelligent nutrition and physical education are the most important habits of a healthy person.Their help is easy to maintain themselves by shaping and maintaining the result.Other important lifestyle changes are acquired with them: healthy sleep, lack of stress.
The duration of the stages
The diet is proportional to the kilograms you want to throw.
- You need to stay 2 to 7 days in the "attack" stage.
- In the second stage, 7 days for each extra kilogram.
- When calculating 10 days for a "correction", you need to recover for each extra kilogram.
- The fourth stage "Stabilization" is here, your goal is to get used to eating consciously and correctly for your entire life.The duration is infinite.