"If you are on a diet, you should eat lean meat, preferably boiled, well and a stem of celery, " many told me, "and eat cutlets with bread and even a cake. " Yes, I eat cutlets and bread, pizza and hamburgers, biscuits and cakes, but yes, friends, I'm on a diet! True, on a diet! Suddenly? I turn to all my thanks in this sense, the French nutritionist - Pierre Ducan. After all, it was he who invented this method of losing weight, it was he who created such a wonderful power system that includes a fairly large list of allowed products and allows you to create culinary delights from them. All this works in a very effective way, gives results and, above all, allows you to eat tasty and varied. But let's all go in order.
Where to start a diet
The first and most important thing that must be done before the start of the diet is to calculate your right weight on the official Dukan website, as well as obtaining a personal program with the duration of all phases.
- Do not neglect the advice you will receive through your e-mail. If the program calculates the right weight of 55, this is your right weight and it is not necessary to fight for 45 kilograms invented.
- Follow the recommended line strictly. If the program calculated you for the first phase 3 days, in no case does not extend it on its initiative.
The diet is prohibited from people under the age of 18, however, according to the latest data, Ducan has allowed girls from 17 years old, only from 18 years of age.
Ducan diet phase
The essence of the French nutritionist's diet is that it should be divided into 4 phases:
The attack is the shortest of all phases, which is an important mechanism to start the work of the entire weight loss system.
The alternation, or cruise, is a long phase of the diet during which the main weight loss occurs.
Consolidation or consolidation: a phase aimed at a regular transition of the body to an adequate nutrition system, helping to correct the results achieved and avoid the inverse set of weight.
Stabilization is a phase, which is recommended to adhere to his whole life to maintain the results achieved.
The drinking regime will be unchanged for all phases - at least 1, 5 liters of clean water per day.
The first stadium is an attack
This is the shortest and most effective of all phases of the diet, as it is able to launch the metabolism processes and allows you to obtain the initial results in a short time. The principle of nutrition for this period is based on the consumption of protein food only, excluding carbohydrates and minimizing fats. The duration of this phase is 2 to 7 days.
A prerequisite for the stadium of the attack is the daily consumption of the oat bran for a quantity of 1, 5 tablespoons.
The attack on the stadium includes the following products permitted:
Loof meat
- Beef: all parts except anthrakot and ribs;
- Veal;
- Knight;
- Rabbit;
- The offal is a language of beef and calf, liver liver.
Pork and lamb are prohibited in the attack phase
Bird meat
Any bird is allowed except the ducks and geese:
- Chicken and liver of chicken, stomach;
- Turkey;
- Guinea fowl;
- Quail;
- Partridge, etc.
Fish
There are no restrictions for these products. Variety of fatty fish are also allowed, such as mackerel, salmon, sardines, etc. In addition, this category is allowed:
- Boxing fish, only in his juice;
- Smoked fish;
- Crab sticks.
Seafood
As in the case of fish, seafood are allowed without exception:
- Gambesti;
- Squid;
- Mussels;
- Crabs, prawns, lobsters;
- Oysters, etc.
Dried ham
The most important rules when choosing ham:
- The fat content per 100 g of the product must not exceed 4%;
- The ham should be chicken or turkey.
Eggs and Lattiero -Caseari products
- The eggs (chicken, quail) can be consumed in any shape: boiled, omelette or fried, above all, use a pan with an anti -member coating during eggs and prepare without adding oil (when it is allowed to fry 1 drop of oil).
If you have a high level of cholesterol in the blood, then you must limit the consumption of egg yolks up to 3-4 pieces per week. Proteins can be consumed in unlimited quantities.
- Lactiero-casear products of 0%Grasso-Kefir, wheat cheese, soft cheese, yogurt, milk, etc. The main rule is that these products should not have sugar.
The second phase is the alternation
This phase is that various vegetables and herbs are added to the menu. The main rule of the stadium is to alternate the days of the days of pure protein and protein.
Everyone can choose an alternation scheme for themselves: 1/1, 2/2 and even 5/5. The latter option is the hardest of all proposals and rather difficult for the body. Ducan himself gradually became the conclusion that the most ideal and not so tiring alternation scheme is 1/1, that is, 1 day of Bo, 1 day of CHB.
From the alternation phase, it is allowed to use a fairly large number of vegetables:
- Cucumbers;
- Tomatoes;
- Bulgarian pepper;
- Radish;
- Cabbage (all types);
- Black Eyed Peas;
- Onion;
- Spinach;
- Mushrooms;
- All types of leaves of leaves;
- Eggplant;
- Zucchini and tsukini.
The prohibited vegetables are also carrots and beets - only their use should be accompanied by some rules:
- In rough form, these vegetables can be consumed in unlimited quantities;
- In a form treated with heat - up to 200 grams per week;
- Carrot juice is a forbidden product.
But unfortunately, not all vegetables can be consumed in this phase of the diet.
All products containing starch are prohibited:
- Potato;
- Beans;
- Peas;
- Lentils;
- Rice;
- Corn
And also the list of prohibited products still includes all cereals, cereals and avocado, which, although it is a fruit, is often erroneously attributed to vegetables.
In addition to food and protein vegetables, in 2017 the doctor made some changes in the diet. For example, from the alternation phase, Ducan has made it possible to eat walnuts, according to the standard of oil (this means that eating an admissible portion of walnuts today, no food for food is used).
- Almonds 25 grams;
- Rough peanut 50 g;
- FRIGHT ARACIS 35 gr;
- Forest Nut 22 g;
- Noce 22 g;
- Anacardi 28 gr;
- Brazilian walnut 21 grams;
- Cedar walnut 22 g;
- Sunflower seed 30 grams;
- Pumpkin seed 30 g;
- Semena of Sesame 28 gr.
The third phase - consolidation
This is the most important phase of the entire diet, as it allows you to correct the results and not to return to the previous weight. Having reached consolidation, it is necessary to understand that a considerable and difficult path has passed in the fight against excess kilograms (some people with a large overweight, the alternation phase sometimes reaches one year and even more). And only at least to ensure that your work does not prove in vain, it is worth going at the end of the third phase of the Dukan diet.
This phase is the most important, but at the same time the most "abandoned" among the members of this power system. Psychologically, many people, having reached the desired weight, stop a diet. With joy, they rush into all the heavy ones and consequently "eat" all back.
The duration of the fixing phase is calculated based on the formula - 10 days of the diet for each lost kilogram. That is, if you have been abandoned 10 kg on a diet, it means that the consolidation stage will last 100 days, if 35 kg, then almost a year you still have to follow all the rules of Dr. Ducan.
At this stage, the following products are added to the diet that is already known to us:
- Fruit;
- Wholemeal bread;
- Cheese;
- New types of meat;
- Products containing starch;
At this stage, it is no longer necessary to alternate days with veins and proteins, but a prerequisite is 1 day of protein per week using the products you used in the attack phase (this should be, as a rule, the same day of the week).
Fruit
Starting the fixing phase, you can eat 1 portion of fruit. Of course, a portion 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 blueberry or strawberry plate, etc.
In the fixing phase, the following fruits are prohibited:
- Bananas;
- Grape;
- Dried fruits.
Wholemeal bread
Another pleasant addition to the new Ducan diet stage is bread. It is only important to choose bread in the composition. It should be a bran or a bran (i. e. the dough of bread is not made by flour, but exclusively by the bran) or the whole grain (only coarse flour should include this bread).
An acceptable part on the consolidation of the stage is 2 slices of bread.
Cheese
The next new product at this stage will be cheese. It is preferable to choose solid cheeses, as well as exclude cheeses such as a BR, a barbell and a goat cheese. From the cheeses presented on our shelves, it is advisable to choose cheeses such as:
- Poshekhonsky;
- Kostroma;
- Dutch;
- Gauda and others.
The main rule when using cheese is its portion, the weight of which should be 40 grams.
New types of meat
We can add many other types to the existing list of various varieties of meat:
- The hamster of the Lamb - the main thing is to avoid the upper layer;
- Roast pork;
- Ordinary ham - that is, on the fat content of the ham, you can no longer focus.
Products containing starch
In the first half of the stadium, the consolidation is allowed 1 portion of products containing starch per week and in the second half - 2 portions
The calculator does not divide the fixing phase in half. You can do it alone, following your sovereign. For example, if you are assigned for 100 days based on the calculation calculations, the first 50 days will be its first half, the second, the second respectively.
To your tastes and desire, choose the products from below and enjoy the delicious dishes. Do not forget that of everything follows, you can only choose one and eat only 1 time in 7 days.
Pasta
This category of products is the most acceptable at this stage. The main thing is to choose the pasta prepared by solid variety of wheat, as well as in the preparation process to avoid adding oil or fat cheeses. As added to the pasta, you can take a small amount of Parmesan for the sprinkling or make a sauce from fresh tomatoes.
Part of the pasta is 220 grams
Lentils
A very useful product, rich in slow carbohydrates, which can be consumed by the fixing phase. The rules are the same as the case of the pasta, not to be used for cooking oil.
A portion of lentils is 220 grams
Cossus, polenta, bulgur
Another addition in our diet are the delicious products of oriental cuisine. In our cuisine, these are rare guests, but still a small amount can afford in this phase 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 does not in vain. Of all innovations: it is recommended to consume rice and potatoes. The preparation rules have not changed: let's cook without adding oil. It is recommended to choose wild or not fascinated rice, as well as brown or basmati. As for the potatoes - the main rule - you can only cook it with a non -clean steam (in uniform) or bake in the oven.
A portion of rice is 220 grams.
A portion of potatoes is 125 grams.
The fourth phase is stabilization
So we approached the final phase of the Dukin diet. This phase is very short based on its rules, but it is the longest of all the previous ones: you must observe this phase for life. But don't be afraid: you have already reached the right weight, you've already solved it, now the main task is to save it for life. That is, you just try to eat well (excluding harmful foods such as sugar, fast food, etc. ). The rules are absolutely simple:
- Drink regime;
- 3 tablespoons of oat bran every day;
- 1 day purely weekly protein.
Menu for a week (examples)
In this section, you will be presented an approximate weekly menu, divided by phases. But it is worth noting that this menu is built exclusively on simple dishes that do not require a long preparation. In fact, there are a huge number of recipes that will illuminate the days and months spent for this diet.
And remember that Ducan's diet does not limit you in the number of dishes used, it does not force you to calculate calories. The main rule is to use only products from the list
The attack menu
Don't forget that you should be exactly exactly every day that you calculated from the calculator of the official website! Do not increase this phase on your initiative.