"If you are on a diet, you should eat lean meat, preferably boiled, well, and a stalk of celery, " many told me, "and you eat cutlets with bread, and even a cake. "Yes, I eat cutlets and bread, pizza and burgers, cookies and cakes, but yes, friends, I'm on a diet! True, on a diet! Suddenly? I address all my thanks in this regard to one man, 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 permitted products, and allows you to create culinary delights from them. All this works very effectively, gives results and, most importantly, allows you to eat tasty and varied. But let's all in order.
Where to start a diet
The very first and most important thing that needs to be done before the start of the diet is to calculate your right weight on the official website of Dukan, as well as get a personal program with the duration of all stages.
- Do not neglect the recommendations that you will receive by your e-mail. If the program calculates you the right weight of 55, then this is your right weight and you do not need to strive for 45 kilograms invented.
- Strictly follow the line recommended by you. If the program calculated you for the first stage 3 days, in no case do not extend it on your own initiative.
Diet is prohibited from people under the age of 18, however, according to the latest data, Ducan allowed the diet to girls from 17 years old, boys only from the age of 18.
Stages of Ducan's diet
The essence of the diet of the French nutritionist is that she should be divided into 4 stages:
The attack is the shortest of all the 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 takes place.
Consolidation, or consolidation - a stage aimed at a smooth transition of the body to a proper nutrition system, helping to fix the results achieved and avoid the reverse set of weight.
Stabilization is a stage, which is recommended to adhere to his whole life to maintain the results achieved.
The drinking regime will be unchanged for all stages - 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 able to launch metabolism processes and allows you to get the 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 from 2 to 7 days.
A prerequisite for the stage of the attack is the daily consumption of oat bran in the amount of 1. 5 tablespoons.
Stage attack includes the following allowed products:
Loof meat
- Beef - all parts except the anthrakot and rib;
- Veal;
- Horseman;
- Rabbit;
- The offal is a beef and calf tongue, the liver liver.
Pork and lamb are prohibited at the attack stage
Bird meat
Any bird is allowed except ducks and geese:
- Chicken, as well as chicken liver, stomachs;
- Turkey;
- Guinea fowl;
- Quail;
- Partridge, etc.
Fish
There are no restrictions for these products. Even fat varieties of fish are allowed, such as mackerel, salmon, sardines, etc. Additionally, this category is allowed:
- Canned fish, only in its own juice;
- Smoked fish;
- Crab sticks.
Seafood
As in the case of fish, seafood is allowed without exception:
- Shrimps;
- Squid;
- Mussels;
- Crabs, crayfish, lobsters;
- Oysters, etc.
Ham
The most important rules when choosing ham:
- Fat content per 100 g of the product should not exceed 4%;
- The ham should be chicken or turkey.
Eggs and dairy products
- Eggs (chicken, quail) are allowed to be consumed in any form - boiled, omelet or fried, most importantly, use a pan with anti -stick coating when frying eggs and prepare without adding oil (when frying 1 drop of oil is allowed).
If you have a high level of cholesterol in the blood, then you need to limit the consumption of egg yolks up to 3-4 pieces per week. Proteins can be consumed in unlimited quantities.
- Dairy products of 0%fat content-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 rule of the stage is to alternate the days of pure protein and protein-vegetable days.
Everyone can choose an alternation scheme for themselves: 1/1, 2/2, and even 5/5. The latter option is the toughest of all proposed, and rather difficult for the body. Ducan himself gradually came to 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 stage of alternation, you are 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 leaf salad;
- Eggplant;
- Zucchini and Tsukini.
Prohibited vegetables are also carrots and beets - only their use should be accompanied by some rules:
- In raw form, these vegetables can be consumed in unlimited quantities;
- In a 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.
All starch -containing products are prohibited:
- Potato;
- Beans;
- Peas;
- Lentils;
- Rice;
- Corn
And also the list of prohibited products still includes all the cereals, cereals, as well as avocados, which, although it is a fruit, is often mistakenly attributed to vegetables.
In addition to protein foods and vegetables, in 2017 the doctor made some changes in the diet. For example, from the stage alternation, Ducan allowed to eat nuts, according to the norm of oil (this means that eating today an allowable portion of nuts, you do not use any oil for food).
- Almonds 25 grams;
- Raw peanut 50 g;
- Arachis fried 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;
- Semena of sesame 28 gr.
The third stage - consolidation
This is the most important stage of the whole diet, as it allows you to fix the results and not to return to the previous weight. Having reached consolidation, you must realize that a considerable and difficult path in the fight against excess kilograms has passed (some people with a large overweight, the stage of alternation sometimes reaches a year and even more). And only at least in order to ensure that your work does not turn out to be 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 adherents of this power system. Psychologically, many people, having achieved the desired weight, stop a diet. With joy, they rush into all heavy ones, and as a result they "eat" everything back.
The duration of the fixing stage is calculated according to the formula - 10 days of the diet for each lost kilogram. That is, if you were dropped by 10 kg on a diet, it means that the stage of consolidation 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:
- Fruits;
- Whole wheat bread;
- Cheese;
- New types of meat;
- Starch -containing products;
At this stage, it is no longer necessary to alternate days to protein and protein-vegetable, but a prerequisite is 1 protein day a week using the products that you used at the attack stage (this should be, as a rule, the same day of the week).
Fruits
Starting from the fixing stage, you can eat 1 portion of fruit. Of course, a portion is a relative concept, and for a person it looks 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.
At the fixing stage, the following fruits are prohibited:
- Bananas;
- Grape;
- Dried fruits.
Whole wheat bread
Another pleasant addition to the new stage of Ducan’s diet is bread. It is only important to choose bread in composition. It should be a bran or a bran (that is, the bread dough is made not from flour, but exclusively from bran), or whole grain (only coarse flour should include this bread).
A portion acceptable at the stage consolidation 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 like a br, rocker, as well as goat cheese. From the cheeses presented on our shelves, it is advisable to choose such cheeses 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 several more types to the already existing list of various varieties of meat:
- The hamster of the lamb - the main thing is to avoid the very top layer;
- Roast pork;
- Ordinary ham - that is, on the fat content of the ham, you can no longer focus on.
Starch -containing products
In the first half of the stage, consolidation is allowed 1 portion of starch -containing products per week, and in the second half - 2 portions
The calculator does not divide the fixing stage into half. You can do this yourself, following your ruler. For example, if you are allocated for 100 days according to the calculation calculations, then the first 50 days will be its first half, the second, respectively the second.
To your taste and desire, choose products from the below and enjoy delicious dishes. Do not forget that of all of the following, you can choose only 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 pasta prepared from solid varieties of wheat, as well as in the process of preparation to avoid adding oil or fatty cheeses. As an addition to pasta, you can take a small amount of parmesan cheese for sprinkling, or make a sauce from fresh tomatoes.
A portion of pasta is 220 grams
Lentils
A very useful product, rich in slow carbohydrates, which is allowed to be consumed from the fixing stage. The rules are the same as in the case of pasta - not to be used for cooking oil.
A portion of lentils is 220 grams
Cossus, Polenta, Bulgur
Another addition in our diet is delicious products from oriental cuisine. In our kitchen, these are rare guests, but still a small amount can afford 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 the innovations - rice and potatoes are recommended to be consumed as little as possible. The preparation rules have not changed - we cook without adding oil. It is advisable to choose rice wild or non -gorged, as well as brown or basmati. As for potatoes - the main rule - you can cook it only by an uncleaned one (in a uniform) steam, or bake in the oven.
A portion of rice is 220 grams.
A portion of potatoes is 125 grams.
The fourth stage 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 all your life. But do not be scared - you have already reached the right weight, you have already fixed it, now the main task is to save it for life. That is, you just try to eat right (excluding harmful foods such as sugar, fast food, etc. ). The rules are absolutely simple:
- Drinking regime;
- 3 tablespoons of oat bran daily;
- 1 purely protein day weekly.
Menu for a week (examples)
In this section, you will be presented with an approximate weekly menu, divided by stages. But it is worth noting that this menu is built exclusively on simple dishes that do not require long preparation. In reality, there are a huge number of recipes that will brighten up the days and months spent on this diet.
And remember that Ducan’s diet does not limit you in the number of dishes used, does not force you to calculate calories. The main rule is to use only products from the list
The menu for the attack
Do not forget that you should be at this stage exactly as many days as you have calculated by the calculator of the official site! Do not increase this stage on your own initiative.