"If you are on a diet, you should eat lean meat, preferably cooked, well, and a celery stem, " many told me, "and you start back with bread and even a cake. "Yes, I like chops and bread, pizza and hamburgers, cookies and cakes, but friends, I'm on a diet! It is true that in a diet! Suddenly? I thank all my thanks to this regard to a man, the French nutritionist - Pierre Ducan. After all, it was he who invented this method of losing weight, he was the one who created such a wonderful energy system that includes a very large list of allowed products and allows you to create culinary delights from them. All of this works very effectively, provides results and, most importantly, allows you to eat tasty and varied. But let's all in order.
Where to start a diet
The first and most important thing that needs to be done before the diet began is to calculate its right weight on Dukan's official website, as well as a personal program with the duration of all steps.
- Do not neglect the recommendations you will receive by your email. If the program calculates the right weight of 55, this is your right weight and you don't have to strive to 45 kg invented.
- Strictly follow the line recommended by you. If the program has calculated you for the first stage 3 days, in no case will it not extend it by your own initiative.
The diet is prohibited from people under 18, however, according to the latest data, Ducan allowed the 17 -year -old girl diet, only 18 -year -olds.
Ducan's dietary stages
The essence of the French nutritionist's diet is that it should be divided into 4 steps:
The attack is the shortest of all stages, which is an important mechanism for starting the work of the entire weight loss system.
Alternation, or cruise, is a long stage of the diet during which the main weight loss occurs.
Consolidation or Consolidation - An internship intended for a smooth body transition to a suitable nutrition system, helping to correct the results achieved and to avoid the reverse weight set.
Stabilization is an internship, recommended to adhere to your entire life to maintain the results achieved.
The drink regime will remain unchanged for all steps - at least 1, 5 liters of clean water per day.
The first stage is an attack
This is the shortest and most effective of all stages of the diet as it is capable of launching metabolism processes and allows initial results in a short time. The principle of nutrition for this period is based on the consumption of only protein foods, excluding carbohydrates and minimizing fats. The duration of this stage is 2 to 7 days.
A prerequisite for the attack stage is the daily consumption of oat bran in the amount of 1, 5 tablespoons.
The stage attack includes the following products allowed:
Bass meat
- Meat - All parts except Anthrakot and Rib;
- Calf;
- Knight;
- Rabbit;
- Muity is a tongue of meat and calf, the liver.
Pork and lamb meat are prohibited in the attack phase
Bird
Any bird is allowed except ducks and geese:
- Chicken, as well as chicken liver, stomachs;
- Peru;
- Gowas of Guinea;
- Quail;
- Partridge, etc.
Fish
There are no restrictions for these products. Even fat varieties of fish are allowed, such as mackerel, salmon, sardines, etc. In addition, this category is allowed:
- Canned fish, only in their own juice;
- Smoked fish;
- Crab sticks.
Seafood
As in the case of fish, seafood are allowed without exception:
- Shrimp;
- Squid;
- Mussels;
- Crabs, lobster, lobsters;
- Oysters, etc.
Ham
The most important rules in choosing the ham:
- The fat content per 100 g of the product should not exceed 4%;
- The ham must be chicken or turkey.
Eggs and Dairy
- Eggs (chicken, quail) can be consumed in any way - cooked, omelet or fried, most importantly, use a pan with anti -pait lining when frying eggs and prepare without adding oil (when frying 1 drop of oil is allowed).
If you have a high level of blood cholesterol, you will need to limit egg yolks to 3-4 pieces a week. Proteins can be consumed in unlimited quantities.
- Dairy products with 0%fat kefir, grain cottage cheese, soft cottage cheese, yogurt, milk etc. The main rule is that these products should not have sugar.
The second stage is alternation
This stage is that various vegetables and herbs are added to the menu. The main internship rule is to alternate days of pure proteins and vegetable days of protein.
Everyone can choose a alternation scheme for themselves: 1/1, 2/2 and up to 5/5. The last option is the hardest of all proposals and quite difficult for the body. Ducan himself gradually came to the conclusion that the most ideal and not so tiring alternation scheme is 1/1, ie 1 day of BO, 1 day of CHB.
From the alternation stage, you can use a very large number of vegetables:
- Cucumbers;
- Tomatoes;
- Bulgarian pepper;
- Radish;
- Cabbage (all types);
- Black eyes peas;
- Onion;
- Spinach;
- Mushrooms;
- All types of leaf salad;
- Eggplant;
- Zucchini and Tsukini.
Forbidden vegetables are also carrots and beets - only their use should be accompanied by some rules:
- In gross form, these vegetables can be consumed in unlimited quantities;
- In a hot -treated form - up to 200 grams per week;
- Carrot juice is a forbidden product.
Unfortunately, however, not all vegetables can be consumed at this stage of the diet.
All products containing starch are prohibited:
- Potato;
- Beans;
- Peas;
- Lentils;
- Rice;
- Corn
Also the list of forbidden products still includes all cereals, cereals and avocados, which, although a fruit, is often erroneously attributed to vegetables.
In addition to protein foods and vegetables, in 2017 the doctor made some changes in the diet. For example, from the alternation of the stage, Ducan has allowed to eat nuts, according to the oil standard (this means that eating a permitted portion of nuts today, you do not use oil for food).
- Almonds 25 grams;
- Raw peanuts 50 g;
- Fried arachis 35 gr;
- Forest nut 22 g;
- Walnut 22 g;
- Cashew 28 gr;
- Brazilian Walnut 21 Grams;
- Cedar Nut 22 g;
- Sunflower seed 30 grams;
- Pumpkin seed 30 g;
- Sesame Semena 28 gr.
The Third Internship - Consolidation
This is the most important stage of the entire diet as it allows to correct the results and not return to the previous weight. Having reached consolidation, you should realize that a considerable and difficult path in the fight against the excess of kilograms has passed (some people with a great weight, the alternation stage sometimes reaches a year and even more). And just at least to ensure that your work is not in vain, it is worth going to the end of the third stage of Dukan's diet.
This stage is the most important, but at the same time the most "abandoned" among the adherents of this energy system. Psychologically, many people, having reached the desired weight, stop a diet. With joy, they run to all heavy and, as a result, "eat" everything back.
The duration of the fixing stage is calculated according to the formula - 10 days of the diet for each kilogram lost. That is, if you have been removed from 10 kg in a diet, it means that the consolidation stage will last 100 days, if 35 kg, then almost a year you will still need to follow all Ducan's rules.
At this stage, the following products are added to the diet that is already known to us:
- Fruits;
- Wheat whole bread;
- Cheese;
- New types of meat;
- Products containing starch;
At this stage, it is no longer necessary to alternate days for vegetable protein and protein, but a prerequisite is 1 protein day a week using the products you used in the attack phase (this should be, as a rule, on the same day of the week).
Fruits
From the fixing stage, you can eat 1 portion of fruits. Obviously, a part is a relative concept and, for a person, it seems different, but on average it is, for example, 2 apricots, or 1 apple, a slice of watermelon, a small plate of blueberries or strawberries, etc.
In the fixing phase, the following fruits are prohibited:
- Bananas;
- Grape;
- Dried fruits.
Wheat whole bread
Another pleasant addition to the new stage of Ducan's diet is bread. It is important to choose bread in the composition. It must be a bran or bran (ie the bread dough is not made of flour, but exclusively of bran), or whole grains (only thick flour should include this bread).
An acceptable part of the consolidation stage is 2 slices of bread.
Cheese
The next new product at this stage will be cheese. It is preferable to choose solid cheese, and exclude cheeses such as a BR, rocker and goat cheese. From the cheeses presented in our shelves, it is advisable to choose cheeses such as:
- Poshekhonsky;
- Kostroma;
- Dutch;
- Gauda and others.
The main rule when using cheese is the portion, whose weight should be 40 grams.
New types of meat
We can add several other types to the existing list of various varieties of meat:
- The lamb hamster - the main one is to avoid the upper layer;
- Roasted pig;
- Common Ham - That is, with the fat content of the ham, you can no longer focus.
Starch -containing products
In the first half of the stage, consolidation is allowed 1 portion of products containing starch per week and in the second half - 2 portions
The calculator does not divide the stage of fixation by half. You can do this alone, following your ruler. For example, if you are allocated for 100 days according to calculations, the first 50 days will be the first semester, the second, respectively the second.
For your taste and desire, choose products below and enjoy delicious dishes. Do not forget that of all next, you can choose only one and eat only 1 time in 7 days.
Noodle
This product category is the most acceptable at this stage. The main thing is to choose pasta prepared from solid wheat varieties, as well as in the preparation process to avoid adding petroleum or fatty cheeses. As an addition to pasta, you can take a small amount of parmesan cheese for sprinkling or make a fresh tomato sauce.
A portion of pasta is 220 grams
Lentils
A very useful product, rich in slow carbohydrates that can be consumed from the fixing stage. The rules are the same as in the case of pasta - should not be used to cook oil.
Part of the lentils is 220 grams
COSE, POOLENT, BULGUR
Another addition to our diet are delicious products of oriental cuisine. In our kitchen, these are rare guests, but still a small amount can pay at this stage of the diet. The preparation rule remains unchanged - do not add oil.
A portion is 200 grams
Rice and potatoes
These two products are located at the end of our list, not in vain. Of all innovations - it is recommended that rice and potatoes be consumed as little as possible. The preparation rules did not change - we cook without adding oil. It is advisable to choose wild rice or not with tips, as well as brown or basmati. As for potatoes - the main rule - you can cook it only by impulse (in a uniform) steam or bake in the oven.
A part of the rice is 220 grams.
A portion of potatoes is 125 grams.
The fourth internship is stabilization
So we approached the final stage of Dukin's diet. This stage is very brief according to its rules, but it is the longest of all previous ones - you need to observe this stage for a lifetime. But don't be alarmed - you've reached the right weight, you've corrected it, now the main task is to save it for your life. That is, you just try to eat right (excluding harmful foods such as sugar, fast food, etc. ). The rules are absolutely simple:
- Drink regime;
- 3 tablespoons of oat bran daily;
- 1 Purely Day Protein Weekly.
Menu for a week (examples)
In this section, you will receive an approximate weekly menu, divided by steps. But it is worth noting that this menu is built exclusively on simple dishes that do not require long preparation. In fact, there are a large number of recipes that will illuminate the days and months spent on this diet.
And remember that Ducan's diet does not limit him in the number of dishes used, they do not force you to calculate calories. The main rule is to use only products on the list
The menu for the attack
Do not forget that you should be at this stage exactly how many days calculated through the official website calculator! Do not increase this stage in your own initiative.