"If you are in a diet, you have to eat lean meat, preferably cooked, well and on a celery stem, " many said, "and eat a slice with bread and another cake. "Yes, I eat slice and bread, pizza and hamburgers, cakes and cakes, but yes, friends, diet! True, suddenly? In this respect, a man, a French nutritionist - I talk to Pierre Ducan. and allows them to create culinary pleasures from them very efficiently.
Where do I start the diet
The first and most important thing you need to do before starting your diet is to calculate the right weight on Dukan's official website and get a personal program with the duration of all stages.
- Do not ignore the recommendations you receive by email. If the program calculates the right 55 weights, it is the right weight and you do not have to strive for 45 kilograms.
- Strictly follow the line you recommend. If the program has calculated you for 3 days in the first stage, it will not be extended at its own initiative.
The diet is forbidden from people under the age of 18, but according to the latest data, Ducan allowed the 17 -year -olds to diet, only from the age of 18.
Stages of Ducan's diet
The essence of a French nutritionist's diet is to divide into 4 stages:
The attack is the shortest of all stages, which is an important mechanism for starting the work of the entire weight loss system.
A change or cruise is a long stage of diet, during which the main weight loss.
Consolidation or Consolidation - a smooth transition of the body into the appropriate nutrition system that promotes the recovery of achievements and avoids reverse weight resources.
Stabilization is a stage that is proposed throughout your life to follow the results achieved.
The drinking system will be unchanged at all stages - at least 1, 5 liters of clean water daily.
The first stage is an attack
This is the shortest and most effective from all stages of the diet, as it is capable of starting metabolism and allows initial results to be achieved in a short period of time. The principle of nutrition for this period is based only on the consumption of protein foods, except for carbohydrates and minimizes fats. The duration of this section is 2-7 days.
The prerequisite for the attack phase is the daily consumption of oat bran 1, 5 tablespoons.
The stage attack includes the following permissible products:
Piss
- Beef - all parts except anthacot and rib;
- Veal;
- Rider;
- Rabbit;
- The offal is beef and calf tongue, liver liver.
Pork and lamb is prohibited in the attack stage
Bird
Any bird is allowed except ducks and geese:
- Chicken and chicken liver, stomach;
- Turkey;
- Guinea fowl;
- Quail;
- Partridge, etc.
Fish
There is no restriction on these products. Even the fat types of fish are allowed, such as mackerel, salmon, sardines, etc. In addition, this category is allowed:
- Canned fish, only in its own juice;
- Smoked fish;
- Cancer sticks.
Seafood
As with fish, seafood is allowed without exception:
- Shrimp;
- Squid;
- Shells;
- Crabs, crabs, lobster;
- Oyster, etc.
Ham
The most important rules when selecting ham are:
- The product's 100 g fat content should not exceed 4%;
- The ham should be chicken or turkey.
Eggs and dairy products
- Eggs (chicken, quail) can be consumed in any form - cooked, omelette or fried, most importantly: use a pan while baking and make eggs and make oil (when 1 drop of oil is allowed).
If cholesterol is high in the blood, you should limit the consumption of egg yolks to 3-4 per week. Proteins can be consumed in unlimited quantities.
- Dairy products 0%Fat content kefir, cereal curd, soft curd, yogurt, milk, etc. The main rule is that these products should not have sugar.
The second stage is the alternation
This section is to add various vegetables and herbs to the menu. The main rule of the stage is the alternation of the day of pure protein and protein-breaking days.
Everyone can choose a alternation scheme for themselves: 1/1, 2/2 and up to 5/5. The latter option is the most difficult to proposed and quite difficult for the body. Ducan himself gradually came to the conclusion that the most ideal and not so tiring alternating system is 1/1, or 1 day bo, 1 day CHB.
You can use quite a lot of vegetables from the alternation phase:
- Cucumber;
- Tomato;
- Bulgarian pepper;
- Radish;
- Cabbage (all types);
- Black -eyed peas;
- Onion;
- Spinach;
- Mushroom;
- All types of leaf salad;
- Eggplant;
- Zucchini and Tsukini.
Forbidden vegetables are also carrots and beets - only their use is accompanied by some rules:
- In raw form, these vegetables can be consumed in unlimited quantities;
- Heat -treated form - up to 200 grams per week;
- Carrot juice is a prohibited product.
But unfortunately, not all vegetables can be consumed at this stage of the diet.
The product containing all starch is prohibited:
- Potato;
- Puppet;
- Pea;
- Lens;
- Rice;
- Maize
And the list of forbidden products continues to include all cereals, cereals, and avocados, which, although it is a fruit, are often mistakenly attributed to vegetables.
In addition to protein -containing foods and vegetables, the doctor changed the diet in 2017. For example, from stage alternation, Ducan allowed to eat nuts, according to the oil standard (which means that the nutrition of nuts today does not use oil).
- Almonds 25 grams;
- Raw peanuts 50 g;
- Arachis roast 35 gr;
- Forest mother 22 g;
- Nuts 22 g;
- Cashew 28 gr;
- Brazilian walnut 21 grams;
- Cedar mother 22 g;
- Sunflower seeds 30 grams;
- Pumpkin seeds 30 g;
- Sesame Semena 28 gr.
The third stage - consolidation
This is the most important stage of the entire diet as it allows you to record the results and do not return to the previous weight. Once you have reached consolidation, you have to realize that the fight against excessive kilograms has passed a significant and difficult way (some people with high overweight, the stage of alternation sometimes reach the year and even more). And just to ensure that his work does not become in vain, it is worth going to the end of the third phase of Dukan's diet.
This section is the most important, but at the same time the most "deserted" of this energy system. From a psychological point of view, many people, after reaching the desired weight, stop their diet. They are happy to rush into everything, and as a result, everything is repaid.
The duration of the recording section should be calculated according to the formula - 10 days of diet for each kilogram. That is, if you are discarded in a 10 kg diet, this means that the consolidation stage lasts 100 days, if 35 kg, you will have to continue to follow all the rules of Dr. Ducan for almost a year.
At this stage, the following products are added to the diet we already know:
- Fruits;
- Dandruff wheat bread;
- Cheese;
- New type of meat;
- Starch products;
At this stage, protein and protein-vegetable are no longer required, but a prerequisite is 1 protein day a week that uses the products used in the attack phase (usually the same day of the week).
Fruits
You can consume 1 serving of fruit from the recording phase. Of course, a part is a relative concept and looks different for one person, but on average 2 peaches, or 1 apple, a slice of watermelon, a little blueberry or strawberries, etc.
The following fruits are prohibited in the recording phase:
- Banana;
- Solo;
- Dried fruits.
Dandruff
Another pleasant complement to the new phase of Ducan's diet is bread. It is only important to choose bread composition. Bran or bran (that is, bread dough is not made from flour, but only from Bran or whole grain (it only has to contain this bread from coarse flour).
Acceptable part of the stage consolidation is 2 slices of bread.
Cheese
The next new product at this stage will be cheese. Solid cheese selection and exclusion of cheeses such as BR, rocker and goat cheese can be improved. From the cheeses presented on the shelves, it is advisable to choose cheeses like:
- Poshekhonsky;
- Kostroma;
- Dutch;
- Gauda and others.
The main rule when using cheese is the dose of 40 grams.
New type of meat
You can add several types to the list of existing meat products:
- The hamster of the lamb - the most important thing is to avoid the top layer;
- Fried pork;
- Ordinary ham - that is, you can no longer focus on the fat content of ham.
Starch -containing products
Consolidation is allowed in the first half
The calculator is not divided into half the recording section. You can do this, following the ruler. For example, if calculated to be divided into 100 days, the first 50 days are the first party, the second, the second.
Choose the products below and enjoy the delicious food according to your taste and desire. Remember that you can only choose one of the following and eat only once in 7 days.
Dough
This product category is most acceptable at this stage. The most important thing is to choose dough made from solid wheat varieties and to avoid adding oil or greasy cheeses. As a supplement to the dough, you can add a small amount of parmesan cheese for sprinking or make a sauce from fresh tomatoes.
A part of the dough is 220 grams
Lens
A very useful product in rich slow carbohydrates that you can leave from the fastening phase. The rules are the same for dough - do not use oil.
A part of the lens is 220 grams
Cossus, polenta, bulgur
Another supplement in our diet is fine products of eastern cuisine. These are rare guests in our kitchen, but a small amount can afford this stage of the diet. The preparation rule remains unchanged - do not add oil.
A part of 200 grams
Rice and potato
These two products are at the end of our list, not in vain. Of all innovations - we recommend rice and potatoes to be consumed as little as possible. Preparation rules have not changed - cook without the addition of oil. We recommend that you choose rice in wild or non -gorged and brown or basmati. As far as the main rule is concerned, you can only cook or bake the potatoes in the oven.
Part of the rice is 220 grams.
Part of the potatoes is 125 grams.
The fourth stage is stabilization
So we approached the final stage of Dukin's diet. This section is very short according to its rules, but this is the longest of the above - you have to pay attention to this stage throughout your life. But don't be afraid - you've reached the right weight, you've corrected it, now the main task is to save you to life. That is, only trying to eat correctly (except harmful foods such as sugar, fast food, etc. ). The rules are perfectly simple:
- Drinking system;
- 3 tablespoons of oat bran daily;
- 1 pure protein day weekly.
Menu for a week (examples)
At this stage, an approximate weekly menu will be presented, which is divided by sections. However, it is worth noting that this menu is based solely on simple foods that do not require long preparation. In reality, there are a huge number of recipes that enlighten the days and months spent on the diet.
And keep in mind that Ducan's diet does not limit the number of food used, it does not force calories to calculate. The main rule is to use only products from the list
The menu of the attack
Keep in mind that at this stage you need to have exactly as many days as the official site calculator! Do not increase this stage in your own initiative.
- Dairy products 0%Fat content kefir, cereal curd, soft curd, yogurt, milk, etc. The main rule is that these products should not have sugar.
- Eggs (chicken, quail) can be consumed in any form - cooked, omelette or fried, most importantly: use a pan while baking and make eggs and make oil (when 1 drop of oil is allowed).