Hello friends!Today we will come back to one of the most famous diets again.Diet Diet - Products approved according to steps.We will thoroughly check the fridge.Connect to the discussion of the article and write your reviews on these product lists.
For convenience, each stage has made convenient tables.In the first step, basic products.And in the other stages, the set of products expands.Therefore, for each subsequent step, I only write those products added to a current list.
What is the characteristic of a Ducan diet?
Almost all weight loss systems have started, but there are no additional suggestions for weight stabilization.The method proposed by the French doctor is characterized by a “event” ready from the diet.The method can greatly help get rid of kilograms hate forever.But again, watching the author's simple rules.
Diet means 4 steps.With each step, you are gradually learning to eat right, enjoy food and lose weight.Each stage has its own length and the recommended “product basket”.You do not feel any deprivation because of healthy changes softly on nutrition.
As in any diet, a breakdown or the smallest deviation from the rules can cross all efforts.But who suits everything the first time?We don't even learn to walk right away, but gradually.Often getting more experience and knowledge.If I inspired you, let's start the approved products.
The first step is an attack
In the first step, you only start eating the food rich in protein.
My Personal Observation: Long nutrition of high -coated foods can harm the kidneys.If everything is in order with this, then 4-5 days will not harm.
| Meat | Low varieties - beef, turkey, rabbit, chicken, veal are welcome.Sometimes use enthusiasm (language, liver, kidney) or natural ham. Goose and duck are banned. Dishes should be cooked without oil.Cook, shutdown, bake. |
| Egg | Best protein.Draw the yolk consumption. |
| Seafood, fish | All seafood is allowed.Cook without fried onions and carrots. Any fish - river and sea rocks. Cook well for couples, boil, stew.Frying dishes are not allowed. It is best not to use canned food, but if they are natural and without oil, you can. Sometimes fish and crabs have small quantities in small quantities.We eat everything without oil. |
| Dairy and dairy products | We eat and drink everything fat -fat - up to 0.5% fat.Yogurt, kefir, milk (up to 1.5%), fermented cheese, cottage.Without adding artificial sugar or additives. |
| Drinks | Tea: green, black, herbal not strong tea leaves.Poor coffee, water, pure water. For a diet, the soda and drinks of the Category Light are not prohibited.My personal opinion: This is a slippery path.Soda soda or 0 calories - without sugar, there are unnatural sweeteners.These are the additives, it is best to bypass them at all. The amount of fluid per day - at least 1.5 liters |
| Blasting | Any onion, except onions, soy sauce, garlic, fresh green and dried, basil, tomato paste (slightly, because there is a lot of sugar there).Salt must be reduced.Turning salads with vinegar, 3-4 lemon drops. |
| Oils | No more than 1 teaspoon of olive teaspoon or rape (approved since the end of 2016) |
| They are not | Nuts - no more than 1 handful (also innovation from 2016) Lapsha "Shirataki" is a low -complex product and can be eaten without restrictions. Vegetables - no one you need, but not more than 1 coffee.Tablespoon. Tofu, Seytan (“vegetarian meat”, from the dough) is prepared. Coji berries, flax seeds or chia - 1 tbsp.l.a day. |
Each of the 4 steps occupies a special place in the diet.Their number should not be greater than reduced.
At the "Attack" you eat 1.5 tbsp tightly.l.a day.You can make a salad, cottage cheese or oatmeal pancake.With gastritis problems or digestion, for a sparkling regime, I recommend using oatmeal flour or buckwheat.Read details of this stage in the section "Ducan's Diet - attack you can eat."
Ducan writes that it increased the amount of oil, as such fat will have a beneficial effect on the work of intestine.So there will be fewer constipation.Also, you also get vitamin E in the diet.As he says: "His main sugar is sugar, not fat."So now you can cook protein products or contribute to salads.
But this is not all innovation.Nuts fans, joy!Now you can do one small handful, only back on oil.That is, if you want peanuts peanuts to sharpen today, then the oil is prohibited.Read the approved amount of each result per day in the section “nuts and weight loss”.
The second step is exchange
The set of products is the same as the "attack".Also, the menu introduces new products - vegetables.It turns out protein food and vegetables.This phase is also given - the cruise phase.
| Vegetables | From these products, cook salads, stew, bake, boil or stew.Fried food is prohibited. Solved products: cabbage (no varieties), radishes, patch beans or green beans, onions, eggplant and zucchini, cucumbers, all kinds of leaf salad, tomatoes, turnips, sunshine, asparagus, celery, fennel and pumpkin. Make sure you carry the most vitamin products: spinach, celery. Svykla and carrots use 1 hour per week. |
| They are not | Vegetable oil - increase to 1 tbsp.tablespoon Mushrooms.You can't eat them pickled, salty or fried. Natural soy yogurt (1 computer.). 2 tbsp.Tomato paste (of course without sugar). |
Drink up to 1.5 liters a day.Drink everything the same as the "attack".Increase the amount of bran from oatmeal to 2 tbsp per day
The existing starch at the 2nd stage is banned: potatoes, battles, legumes, lentils, corn, pasta and cereals.Avocado is also prohibited, due to over -fat.
Do not forget the strict rule - do not report your supplement.And as a facility to calculate the volume of the part, I recommend buying kitchen scales.
In this phase, a break can begin and there is a high probability that it will come from the diet.You will see how the weight will be reduced.Keep forward and move on.Write in the reviews of the article what dietary results and what does not work out.
The third stage - condensation
You can eat the same thing on the "cruise".But now you can diversify the menu even more - from now on you can eat fruit, bread, small potatoes, etc.This phase is conditionally divided into two parts.
In the first part you can make 1 part of starch products per week + 1 festival meal.
| Bread | Rye wheat, whole grains.2 chips per day (or 50 g). |
| Fruit | No - no more than 200 grams per day. One: grapes are excluded any varieties, cherries, all dried fruit, bananas, cherries. We only eat 1 piece a day. If the fruit is small - apricot, plum - eat 2. |
| Cases | Only 40 g per day is allowed.16-20 %-the maximum allowable on the product's fat content. |
| Starch products | Can only 1 hour per week and in small parts - 150 - 220 g Prepare dishes from: Bulgura, lentils, pasta, rice, potatoes, legumes, half-tenta, couscous, chickpeas, peas Without fried, without oil. |
| Group | To 200 g.Buckwheat buckwheat without oil To 125, white rice |
| Meat | War, low -fat pork, lamb meat, bacon.Allowed 1-2 times a week |
| Festival Food May be a breakfast, or lunch or dinner |
Allow yourself once a week on any day, except for protein, add treatment to the menu. It can be a piece of cake, salad with mayonnaise, nothing from prohibited food.And without plug. |
In the second part of the phase, 2 parts of the festival per week + 2 dish containing starch are allowed.
| Starch products | You can eat the same thing in the first part, but already 2 times a week. |
| Festival table | Also, choose one meal, but already 2 times a week.Only so that 2 days will not be in a row. |
| They are not | Lapsha "Shirataki" Vegetable oil - here you can 1 tbsp. Drink every 1.5 liters of water a day.Drink the same drinks as previous steps. Eat tightly 2 tablespoons a day of oat bran. |
Therefore, under the 3rd stage you should eat 6 days a week with fruits, vegetables and protein products, and 1 day - with only a protein menu.
The Dukan recommends eating protein food exclusively on Thursday.By the way, he has a very useful assistant book.Pierre plays you for weight loss 10 kg in 60 days.
The fourth step is stabilization
Food should be the same as 3 steps.Make amendments only on the day of continuous protein (Thursday).
| To fish | Give priority to white fish. Red use to 200 g. 150 g if you eat smoked. |
| Meat | Also they eat low varieties. And the bird meat without wings and the upper part of the legs. |
| Dairy and dairy products | The only changes are that only products with the smallest lactose material can be worn. |
| They are not | Now you need to drink more liters a day. And choppy should be eaten 3 tbsp At this point, reduced the amount of salt used. |
Physical activity
Ducan recommends more walking for 20-30 minutes a day.I would encourage you to increase this time to 40-50 minutes.Reject the Ardder, take a walk to work and back away.
Make sure you visit the pool, the gym included in the schedule.Aerobic exercises and cardio training should be life partners for you.
Rational nutrition and physical education are the most important habits of a healthy person.It is with the help of keeping yourself in shape and keeping the result.Other important changes are made in lifestyle: healthy sleep, lack of stress.
The era of steps
The diet is in line with the kilograms you want to release.
- At the “attack” stage, you must wait from 2 to 7 days.
- At the second stage, 7 days for each extra kilogram.
- On "fix" you must be waiting in 10 days calculation for each extra kilogram.
- The fourth step is “Stabilization” here to get used to consciously eating and right for a whole life.There is an unlimited length.