Hi friends!Today we will return to one of the most famous diets again.Ducan diet - Allowed products in stages.We will conduct a thorough check of the refrigerator.Contact discussing the article and write your reviews in these products lists.
For convenience, every stage has made comfortable tables.In the first stage, basic products.In the other stages, the product set is expanding.Therefore, for all subsequent stages, I write only those products that are added to an existing list.
What is the peculiarity of Dukan's diet?
Almost all weight loss systems have a beginning, but do not contain additional recommendations for weight stabilization.The method suggested by the French doctor is characterized by a smooth "outcome" of the diet.The method can really help get rid of hateful pounds forever.But again, observing the simple rules of the author himself.
The diet implies 4 stages.With each step, you gradually learn to eat properly, 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 mild introduction of healthy changes in nutrition.
As in any diet, decay or the slightest deviation from the rules can cross all efforts.But who has been responsible for the first time?We do not even learn to walk immediately, but gradually.Frequently gaining more experience and knowledge.If I inspire you, let's start looking at the authorized products.
The first stage is an attack
In the first phase, you begin to eat only food that is rich in protein.
My personal observation: Prolonged nutrition of high -ranking foods can harm the kidneys.If all is well, then 4-5 days will not cause any harm.
| Meat | Low fat varieties are welcome - beef, turkey, rabbit, chicken, veal.Sometimes use offal (tongue, liver, kidney) or natural ham. Goose and duck are prohibited. The dishes should be cooked without oil.Chef, extinguishing, bake. |
| Egg | Protein is preferred.Draw yolk consumption. |
| Seafood, fish | All seafood is allowed.Cook without fried onions and carrots. Every fish - river and sea rocks. Cook well for a couple, cook, stew.Frying dishes are not allowed. It is better not to use canned food, but if they are natural and without oil, then you can. Sometimes you have smoked fish and crabs in small quantities.We eat everything without oil. |
| Dairy and dairy products | We eat and drink all the fats - fat - up to 0.5% fat.Yogurt, yogurt, milk (up to 1.5%), fermented, cottage cheese.Without adding sugar or artificial additives. |
| Drinks | Tea: green, black, herbal not strong tea leaves.Low coffee, chicory, clean water. Soda and beverages in the light category are not prohibited.My personal opinion: This is a slippery road.Light soda or 0 calories - no sugar has unnatural sweeteners.These are very harmful additives, it is better to surround them at all. The amount of fluid per day - at least 1.5 liters |
| Spices | Each onion, except onion, soy sauce, garlic, fresh and dried green, basil, tomato paste (a little because it contains a lot of sugar).Salt should be reduced.Spread salads with vinegar, 3-4 drops of lemon. |
| Oil | No more than 1 teaspoon of olive or rapeseed (allowed from the end of 2016) |
| Other | Nuts - no more than 1 handful (also an innovation from 2016) Lapsha "Shirataki" is a low -calorie product and can be eaten without restriction. Vegetables - anyone you want but no more than 1 coffee.tablespoons. Tofu, Seitan ("vegetarian meat", is prepared from the dough). Fruits of Koji, flax seeds or chia - 1 tbsp.l.a day. |
A special place in the diet in all 4 stages is occupied by oat bran.Their number should not exceed or decrease.
In the "attack", eat strictly 1.5 tbsp.l.a day.You can with salad, cottage cheese or make a pancake of oatmeal.Who has gastritis or digestive problems for sparingly, I recommend using oatmeal or buckwheat flour.Read the details of this phase in the article "Diet of Dukan - an attack that you can eat".
Dukan writes that it has increased the amount of oil as such a amount of fat will have a beneficial effect on the work of the intestine.So, there will be less constipation.Plus you get extra vitamin E in the diet.As he himself says, "His main enemy is sugar, not fat."So now you can cook protein products or add to salads.
But this is not all innovations.Fans of nuts, rejoice!Now you can a small handful, but only in exchange for oil.That is, if you want to break the peanuts today, then the oil is forbidden.Read the allowed amount of each fruit a day in the article "Nuts and Weight Loss".
The second stage is alternation
The product set is the same as the "attack".Plus the menu introduces new products - vegetables.It turns out to be protein and vegetable food.This phase is also called the cruise stage.
| Vegetables | Cook salads, stew, bake, cook or stew from these products.Fried food is prohibited. Allowed products: cabbage (all varieties), radishes, beans or green beans, onions, eggplant and zucchini, cucumbers, all types of leaf salads, tomatoes, turnips, artichoke, asparagus, celery, dill and pumpkin. Be sure to include the most Vitamin products: spinach, celery. Svykla and carrots use 1 time a week. |
| Other | Vegetable Oil - Enlarge to 1 tablespoons Mushrooms.You can't eat marinated, salty or fried. Naturally soy yogurt (1 pc). 2 Tbsp.tomato paste (of course without sugar). |
Drink up to 1.5 liters per day.Drink everything the same as the "attack".Also increase the amount of bran from oatmeal to 2 tbsp per day
What starch contains is forbidden in stage 2: potatoes, battles, legumes, lentils, corn, pasta and cereals.Avocado is also prohibited because too fat.
Remember the strict rule - do not report your supplement.And for the convenience of calculating the volume of the portion, I recommend buying kitchen scales.
At this point, the breakdown may begin and you are likely to get off the diet.You will see how the weight will be reduced.Hold on and move on.Write in the reviews of the article what your diet results are and what doesn't work.
Third Stage - Consolidation
You can eat the same as a cruise.But now you can diversify the menu even more - from now on you can eat fruits, bread, some potatoes, etc.This phase is conditionally divided into two parts.
In the first part you can 1 serving of starch products per week + 1 holiday food.
| Bread | Rye-naked, whole grains.2 slices per day (or 50 g). |
| Fruit | Each - no more than 200 grams per day. Only: grapes of all varieties, cherries, all dried fruits, bananas, cherries are excluded. We eat only 1 piece a day. If the fruits are small - apricot, plum - eat 2. |
| Cheese | Only 40 g per day is allowed.16-20 %maximum eligibility of the fat content of the product. |
| Starch | They can only 1 time a week and in small portions - 150 - 220 g Prepare dishes from: bulgura, lentils, pasta, rice, potatoes, legumes, semi-tents, couscous, chickpeas, peas No fried, no oil. |
| Groups | Up to 200 g.Buckwheat Until 125, white rice |
| Meat | War, low -fat pork, lamb, bacon.Allowed 1-2 times a week |
| Festive food May be breakfast, or lunch or dinner |
Allow yourself once a week every day, except for protein, add a treat to the menu. It can be a piece of cake, mayonnaise salad, everything from forbidden food.And without a supplement. |
In the second part of the scene, 2 servings per week + 2 dishes containing starch are allowed.
| Starch | You can eat the same as in the first part, but already twice a week. |
| Festive table | Also choose each meal, but already twice a week.Only not 2 days in a row. |
| Other | Lapsha "ShiraTaki" Vegetable oil - here you can 1 tbsp. Drink all the same 1.5 liters of water a day.Drink the same drinks as in the previous phases. Eat 2 tablespoons a day of oat bran. |
Thus, at the 3rd stage you should eat 6 days a week with fruits, vegetables and protein products and 1 day - just a protein menu.
The Ducan in the book advises to eat extremely protein food on Thursday.By the way, he has a very convenient assistant book.Pierre plays you for weight loss by 10 kg in 60 days.
The fourth stage is stabilization
The food should be the same as 3 phase.Make changes only on the day of consumption of continuous protein (Thursday).
| Fish | Give preference to white fish. Red use up to 200 g. 150 g if you eat smoked. |
| Meat | Also eat varieties with low fat. And the meat of the birds is wings without the upper legs. |
| Dairy and dairy products | The only changes are that only products with the lowest lactose content can now be consumed. |
| Other | You should now drink more 1.5-2 liters per day. And you have to eat 3 tbsp. At this point, reduce the amount of salt used. |
Physical activity
Ducan recommends walking more for 20-30 minutes a day.I would advise you to increase this time to 40-50 minutes.Refuse the elevator, walk to work and back on foot.
Be sure to include a visit to the pool, fitness.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 changes in lifestyle are acquired with them: healthy sleep, lack of stress.
The duration of the stages
The diet is proportional to the pounds you want to lose.
- You should stay at 2 to 7 days at the Attack stage.
- In the second stage, 7 days for each additional kilogram.
- When fixing, you must be retained when calculating 10 days for each additional kilogram.
- The fourth stage of "stabilization" is here your goal is to get used to eating consciously and properly throughout your life.The duration is endless.