Hello friend!Today we are going back to one of the most famous diets.Ducan Diet - a product that is allowed by level.We will do a comprehensive checkup from the fridge.Connect to the article discussion and write your reviews on this list of products.
For convenience, each level has created a simple schedule.In the first stage, the basic product.And in the remaining level, the product set is growing.Therefore, for all the next level, I only write products added to the existing list.
What is the peculiarity of Ducan's diet?
Almost all weight loss systems have an onset, but do not contain further suggestions for weight stabilization.The method suggested by the French doctor is characterized by a smooth "out" of the diet.This method is true -can actually help get rid of the hated pounds.But again, look at 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 level has its own period and the recommended "product basket".You will not feel any deficiencies due to the gentle introduction of healthy changes in nutrition.
As in any diet, a small fraction or deviation from the rules can cross all efforts.But who fits all the first time?We didn't learn to walk right away, but gradually.Often gain more experience and knowledge.If I inspire you, let's start considering the product allowed.
The first stage is an attack
In the first phase, you start to eat only foods rich in protein.
My personal observation: Prolonged nutrition of high white food can be harmful to the kidneys.If everything is organized, then 4-5 days will not cause any harm.
| Meat | Low meat varieties are welcome - beef, turkey, rabbit, chicken, beef.Sometimes using offal (language, liver, kidneys) or natural ham. Geese and ducks are prohibited. The dish should be cooked without oil.Cook, delete, bake. |
| Egg | Protein is preferred.Draw the use of egg yolk. |
| Seafood, fish | Seafood is all allowed.Cook without fried onions and carrots. Any fish - river and seas. Cook well for couples, boil, boil.Fried dishes are not allowed. It is best not to use canned foods, but if they are natural and oilless, then you can. Let yourself sometimes have fish and smoke crabs in small quantities.We eat everything without oil. |
| Dairy and dairy products | We eat and drink all the fat -fat - up to 0.5% fat.Yogurt, kefir, milk (up to 1.5%), cotton, cottage cheese.Without adding sugar or artificial additives. |
| Drink | Tea: green, black, herbs are not strong tea leaves.Weak coffee, chicory, pure water. About diet, soda and light category drinks are not prohibited.My personal opinion: This is a slippery path.Lightweight soda or 0 calories - without sugar, there is an improper sweetener.These are very dangerous additives, better to intercept them at all. Total fluid a day - at least 1.5 liters |
| Seasoning | Any onions, except onions, soy sauce, garlic, fresh and dried vegetables, basil, tomato patches (slightly, as they contain a lot of sugar).Salt should be reduced.Salad twist with vinegar, 3-4 drops of lemon. |
| Oil | No more than 1 teaspoon of olive or rapeseed (allowed from the end of 2016) |
| Another | Peanuts - no more than 1 handful (also innovation since 2016) LAPSHA "Shirataki" is a low product and can be eaten without restrictions. Vegetables - where do you want, but no more than 1 coffee.Tablespoons. Tofu, seytan ("vegetarian meat", prepared from dough). Give coji, hemp seeds or chia - 1 tbsp.L. a day. |
A special place in the diet in all 4 levels is occupied by oats.Their number cannot exceed or decrease.
On "attacks" eat 1.5 tablespoons.L. a day.You can with salads, cottage cheese or make oatmeal pancakes.With gastritis or digestive problems, for the surviving regime, I recommend using oatmeal or buckwheat flour.Read the details of this phase in the article "Ducan Diet - an attack you can eat."
Ducan wrote that he increased the amount of oil, as the amount of fat would have a good effect on bowel work.So, there will be less constipation.Plus, you also get vitamin E in the diet.As he says himself: "His main enemy is sugar, not fat."So now you can cook protein products or add salads.
But this is not all innovation.Bean fans, happy!Now you can be small, but only in return for oil.That is, if today you want to knock the beans, then the oil is prohibited.Read the amount allowed per fruit daily in the article "Beans and Weight Loss".
The second stage is a substitute
The product set is the same as the "attack".Plus, the menu introduces new products - vegetables.It turns out that protein and vegetable foods.This phase is also called - the cruise stage.
| Vegetables | From this product, cook salads, boil, bake, boil or boil.Fried foods are prohibited. Resolved products: cabbage (any kind), carrots, patches or green beans, onions, eggplant and zucchini, cucumbers, all kinds of leaf salads, tomatoes, carrots, artichoke, asparagus, celery, fennel and pumpkin. Make sure you turn on the most vitamin product: spinach, celery. Svykla and carrots use 1 time a week. |
| Another | Vegetable oil - increases to 1 tbsp.Tablespoons Mushrooms.You cannot eat it pickles, salty or fried. Natural soy yogurt (1 pc.). 2 tbsp.Tomato paste (of course without sugar). |
Drink up to 1.5 liters a day.Drink everything the same as "attack".Also increases the amount of bran from oats to 2 tablespoons per day
What contains starch is prohibited in the 2nd stage: potatoes, battle, legumes, lentils, corn, pasta and cereals.Avocado is also prohibited, because it is too fat.
Don't forget the strict rules - do not report your supplements.And for the convenience of calculating the number of parts, I recommend buying a kitchen scale.
At this stage, rupture can start and there is a high probability of getting a diet.You will see how weight loss will be reduced.Hold and move forward.Write in a review to the article What is your diet and what doesn't work.
Third stage - consolidation
You can eat the same as on "cruise".But now you can diversify more menu -from now on you can eat fruits, bread, little potatoes, and more.This phase is divided into two parts.
In the first part you can 1 portion of a weekly product + 1 festive meal.
| Bread | Rye-Gandum, full cereal.2 pieces a day (or 50 g). |
| Fruits | Any - no more than 200 grams a day. Only: grapes of any kind, 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 a day is allowed.16-20 %-Maximum reliability of product fat content. |
| The products | They can only 1 times a week and in small parts - 150 - 220 g Prepare dishes from: Bulgura, Lentils, Pasta, Rice, Potatoes, Beans, Half Terms, Couscous, Beans, Peas Without fried, without oil. |
| Band | Up to 200 g.Oil -free buckwheat Up to 125, white rice |
| Meat | War, low pork, goat meat, bacon.Allowed 1-2 times a week |
| Festive Maybe breakfast, or lunch or dinner |
Allow yourself once a week at any time, except for protein, add treats to the menu. It can be a piece of cake, salad with mayonnaise, anything from prohibited food.And without any additional ingredients. |
In the second part of the stage, 2 parts parties per week + 2 servings containing starch are allowed.
| The products | You can eat the same as in the first part, but it's been 2 times a week. |
| A festive schedule | Also choose one meal, but it's been 2 times a week.Just not 2 consecutive days. |
| Another | LAPSHA "Shirataki" Vegetable oil - here you can be 1 tbsp. Drink all 1.5 liters of water daily.Drink the same drinks as in the previous phase. Eat tightly 2 tablespoons a day. |
Therefore, 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 book in the book advises you to eat protein foods exclusively on Thursday.In this way, he has a very simple assistant book.Pierre plays you for a weight loss of 10 kg in 60 days.
The fourth stage is stabilization
The food should be the same as 3 phases.Make amendments only on the day of continuous protein (Thursday).
| Fish | Give priority to white fish. Red use of 200 g. 150 g if you eat smoking. |
| Meat | Also eat low varieties. And bird meat without wings and upper leg. |
| Dairy and dairy products | The only change is that now only products with the least edible lactose content. |
| Another | Now you need to drink more 1.5-2 liters a day. And waving should be eaten 3 tablespoons At this stage, reduce the amount of salt used. |
Physical activity
Ducan recommends walking for more than 20-30 minutes a day.I will advise you to increase this time to 40-50 minutes.Refuse the elevator, walk -walk to work and back on foot.
Make sure you include in a visit to the pool, gym.Aerobic training and cardio training should be your life partner for you.
Reasonable nutrition and Physical Education are the most important habits for healthy people.It is with their help that it is easy to keep yourself in the form and maintain the results.Other important changes in lifestyle are obtained with them: healthy sleep, lack of stress.
The period of level
The diet is proportional to the pounds you want to fall.
- At the "attack" level, you need to stay from 2 to 7 days.
- In the second stage, 7 days for each extra kilogram.
- On "set" you must spend a long time in the 10 -day calculation for each additional kilogram.
- The fourth stage of "stabilization" here is your goal is to get used to eating consciously and properly throughout your life.An endless period.