Ducan's diet is one of the most effective recognition these days.This is based on a clearly organized approach to the weight loss process and contains four stages: two - for weight loss (attack and alternation) and two to avoid regaining (consolidation and stabilization of weight in life).
Stage 1 "attack"
Ducan's diet begins at the shortest stage - the "attack" on which only protein can allow you to eat.Due to the too high protein load of the body, this period is limited by the duration and, depending on the excess pound number, on average:
- overweight, up to 5 kg - 1-2 days;
- 5-10 kg - 2-3 days;
- 10-20 kg - 3-5 days;
- 20-30 kg-5-7 days;
- If you have to lose 30 kg and more than 7-10 days.
In the first phase of the diet, you must follow the following rules:
- Eat only protein food.
- Each product can be cooked, roasted, cooked in slow stove, bake, but without the use of oil.
- Reduce it and it is better to leave the salt completely, replacing it with spices, herbs, lemon juice.
- Drink at least 2 liters.Daily water, tea and coffee.
- Eat 1.5 tablespoons.l.Oat bran in one day (with intolerance you can replace them with the same amount of dry, grinded buckwheat).
For the most effective use of the "attack" phase, it is recommended to adhere to Dr. Ducan's many recommendations that promote the body to give more stress to respond to the new diet.The reason for this is that many products have been excluded from the menu during the "attack", especially those containing glucose.In most cases, this negatively affects well -being and performance, weakness, headache, lethargy, unpleasant breathing and acetone smell of body.Forbidden: sugar (except sugar substitutes), ketchup, any oil, alcohol and all other products containing carbohydrates and fat.
Approximate menu for 7 days (Option 1)
1 day
Breakfast: 2 boiled eggs
Lunch: Turkey meatballs + ginger tea
Afternoon snack: a piece of cake with citrus fruits
Dinner: Posited Posited section
2 days
Breakfast: Steeling cheesecake + herbal tea
Lunch: chicken soup
Afternoon snack: natural Greek yogurt
Dinner: cooked shrimp + kefir
3 days
Breakfast: sweet curd
Lunch: steamed chicken liver
Afternoon snack: 2 oatmeal cake
Dinner: a piece of fried turkey + chamomile tea
4 days
Breakfast: porridge from oatmeal with milk
Lunch: chicken with fried herbs
Snack: Diet Gel
Dinner: Cooked fish + cup
5 days
Breakfast: cottage cheese bath + chamomile tea
Lunch: ears
Snack: boiled egg
Dinner: Turkey slices
6 days
Breakfast: Egg with ham
Lunch: Fish is loaded
Afternoon snack: natural Greek yogurt
Dinner: The meat is suffering from
7 days
Breakfast: quail egg
Lunch: Silent Services
Snack: Diet Gel
Dinner: steam chicken slices
Approximate menu for 7 days (option 2)
1 day
Breakfast: Low Fat Curd Cracked and Sweetened Tea
Lunch: Fish ear, oats dandruff
Snack: Fruits
Dinner: Meat baked in the oven with vegetables, potatoes
2 days
Breakfast: coffee sugar and cheesecake with low greasy curd
Lunch: Solyyanka with bread
Afternoon snack: light vegetable salad
Dinner: vegetable salad and chicken meatballs
3 days
Breakfast: with stacked berries and low greasy cottage cheese
Lunch: fish ear
Snack: Fruits
Dinner: Low greasy meat in the oven and kefir
4 days
Breakfast: Low greasy cottage cheese and yogurt
Lunch: Rice Pilaf with vegetables
Afternoon snack: low greasy yogurt bran
Dinner: with a slice of oats
5 days
Breakfast: fried eggs and non -sweet coffee
Lunch: Teacher Meatballs and Vegetable Salad
Snack: berries
Dinner: Fish baked in the oven and vegetable stew
6 days
Breakfast: fried egg bran
Lunch: Solyanka
Snack: Fruits
Dinner: fried meat, light vegetable salad and rice
7 days
Breakfast: boiled eggs and unsweetened coffee
Lunch: light salad and turkey slice
Snack: Fruits
Dinner: Fish with vegetables
Section 2 "alternation" ("Cruise")
One of the most important stages of Ducan's diet.The alternation continues as much as necessary to achieve the necessary weight.Just like in the attack, the schema depends on what weight you have to lose.Up to 10 kg protein for days and protein-breaking alternation in 1: 1, 2: 2: 2 or 3: 3 sequences.If you have more excess weights, you should alternate between 5: 5. Nevertheless, Dr. Dukan suggests that until 5: 5, only in exceptional cases and under the supervision of a physician, as this system is quite difficult for the body.The most effective and at the same time safe is the 1: 1 schema or in extreme cases 2: 2.
Menu for a week
1 day
Breakfast: pancake with lemon zest
Lunch: Turkey Meat East, Low Greasy Yogurt
Afternoon snack: chicken eggs filled with homemade mayonnaise
Dinner: ground chicken with spices
2 days
Breakfast: Egg omelette with ham and croutons
Lunch: chicken soup
Afternoon Snack: Caesar salad with chicken jet, hard cheese and celery stem
Dinner: Spaghetti Zucchini;Kurin fillet
3 days
Breakfast: cheese cake from lean cottage cheese and oats;Egg
Lunch: Egg with crutons;Kurita
Afternoon snacks: cottage cheese sandwiches and yeast bread on its own;Lace
Dinner: chicken fillet in yogurt sauce
4 days
Breakfast: pancakes;oatmeal
Lunch: Baby in Paradise Spokes;Fried vegetables
Afternoon snack: vegetable salad;1 piece of bread
Dinner: Chicken Chicken with Spots and Mushrooms
5 days
Breakfast: omelette with soft cottage cheese and ham
Lunch: steamed chicken slices;trout soup
Afternoon snack: low greasy curd with sugar substitute and yogurt
Dinner: Shirtaia pasta;meat gully
6 days
Breakfast: damn oatmeal with low greasy cottage cheese
Lunch: Summer salad vegetables;Fried chicken breast
Afternoon snack: cocktail in milk with proteins
Dinner: Meat with steamed vegetables
7 days
Breakfast: egg omelette;Cooked chicken
Lunch: from chicken soup from shirereakia
Afternoon snack: with toast cottage cheese;Lace
Dinner: Fish with spices fried in foil
Section 3: “Consolidation” (“Consolidation”)
The third phase of Ducan's diet, which aims to consolidate the result, is the most complex phase psychologically.The loss of body weight has already been achieved in the planned trademark, so many people seem to be unnecessary.But if you now violate the rules of the program, all previous efforts will be in vain and the missing kilogram will return.The duration of the "consolidation" section is set depending on the number of kilograms dropped - each for 10 days.So, if you lose 30 kg, you should sit at this stage for 10 months (300 days).Another bonus is that at this stage the weight is approx.Decreases by 1 kg.weekly.
Monday (Protein-Vegetable):
Breakfast - pancake with pieces of meat, tea;
Lunch - fried eggs with vegetables;
Lunch - chopped with cauliflower, vegetable salad;
Afternoon snack-bothege cheese cake;
Dinner - zucchini pie with mushrooms and meat;
The second dinner is a kefir-beging cocktail.
Tuesday (festive meal):
Breakfast - omelette with vegetables, coffee;
Lunch - milk sausage;
Lunch - any food at your own discretion, wine;
Afternoon snack-one liver cake with carrot-covar charge;
Dinner - home sausage;
The second dinner is Olivier salad.
Wednesday (protein and vegetable day):
Breakfast - soft egg, coffee with milk;
Lunch - vegetable salad, mushrooms;
Lunch - chicken soup mushrooms, vegetable stew, kefir;
Afternoon snacks - bran muffins, herbal infusion;
Dinner - liver slices, cabbage salad, tea;
The second dinner is sea cabbage, yogurt.
Thursday (protein):
Breakfast - cottage cheese casserole;
Lunch - fish slice;
Lunch - Kurina sausage;
Afternoon snack - kefir;
Dinner - stew;
The second dinner is the cottage cheese mousse.
Friday (Protein and Vegetable Day):
Breakfast - omelette with ham, coffee with milk;
Lunch - pumpkin porridge in slow stove;
Lunch - chicken bread (roll);
Afternoon snack - eggplant fan;
Dinner - chicken bread (roll);
The second dinner is cheesecake.
Saturday (with proteable, carbohydrates):
Breakfast - liver pancakes, tea;
Lunch - vegetable stew;
Lunch - Finnish cream soup, fish slices;
Afternoon snack - zucchini caviar;
Dinner - roast breasts, cabbage;
The second dinner is yogurt.
Sunday (Protein and Vegetable Day):
Breakfast - cottage cheese, coffee sugar (with sucrotor);
Lunch - zucchini caviar, yogurt;
Lunch-Soup, Vegetable Stew, Herbal Infusion;
Afternoon snack - cooked breast, tea;
Dinner - cabbage salad, fried eggs;
The second dinner is a fermented line.
The "consolidation" phase ("consolidation") is the simplest in terms of compiling the menu.You can prepare recipes for the two previous sections and use additional diet recipes from 3 stages, when the use of carbohydrates is allowed.
Stage 4: "stabilization"
The final stage of Ducan's diet is no less important than everyone else.The right weight has already been achieved and recorded, but the "stabilization" phase saves it for the entire future life.
Permissible products
At this stage of weight loss, there are few prohibited products and their absence is quite safe to tolerate.Above all, sugar and fructose.At the beginning of the "stabilization", the body separates sweets and simply does not need to get used to it.
When selecting allowed vessels, the following rules must be followed:
- Vegetables can be consumed in any amount;
- Fruits - once a day (for example, an apple, one dates or two plums);
- Cheeses - solid varieties of low fat content, except for goats and mold cheeses;
- Meat - low fatty species;
- Bird - without skin, best in the file;
- Dairy products - low greasy and low lactose;
- Salt - in limited quantities;
- Bread - rye, whole grain, up to 100 g;
- Starch products - up to two days;
- Bran's daily norm - 3 tablespoons.l.
The "stabilization" phase is an example of a balanced diet based on food, which is rich in proteins, fiber and complex carbohydrates.
The approximate menu of this diet phase looks like:
Day 1:
Breakfast is a slice of whole grain bread with cottage cheese, coffee;
Lunch - Bousse broth, slice;
afternoon snacks and pancakes, fermented fried peanut shooting;
Dinner - Fish with vegetables baked under the cheese bark.
Day 2:
Breakfast - omelette with tomatoes, tea;
Lunch - mushroom soup, whole - bread;
Afternoon snacks - nurses with cottage cheese filling and fruit sauce, yogurt bran;
Dinner - Shrimp with soy sauce, herbal infusion.
Day 3:
Breakfast - oatmeal, coffee with milk;
Lunch - green pepper, cooked breast, Greek salad;
Afternoon snack - a part of a cake with liver, tea;
Dinner - Teftel calf, kefir bran.
Day 4:
Breakfast - cottage cheese with milk;
Lunch - veal slices;
Afternoon snack - kefir Bran;
Dinner - chicken cheek.
Day 5:
Breakfast - omelette, cheese, tea;
Lunch - onion soup, cut, fruits;
Afternoon snack - cottage cheese, kefir bran;
Dinner - Fish with vegetables, tea.
Day 6:
Breakfast - curd with fruit, green tea;
Lunch-puree soup, chicken naga, whole grain bread;
Afternoon snack - zucchini pancakes, kefir bran;
Dinner - Shell.
Day 7:
Breakfast - chocolate cupcake, cheese, coffee;
Lunch - chicken soup, egg, whole grain bread;
Afternoon snack - rolled, kefir bran;
The dinner was a fish.
Interruption
What to do, if demolition has happened, you afford too much and ate forbidden products without bringing your diet to a logical conclusion?Ducan suggests that you do not despair in this case and follow the following tactics:
- the next 2 days for the production of protein exclusively;
- If the demolition occurred in the "attack" phase, it should be extended to 2 days;
- Increase daily water consumption to 2 liters;
- Sleep more than usual;
- Daily walks must be at least one hour in the next 3-4 days;
- Limits salt consumption.
To avoid decays, it is important to comment on multiple rules:
- In the stages of "cruise" and "fixing", weight goes slowly, but this is not the reason for the hope and loss of the desired forms;
- The full period of the diet is available and must always be what is allowed;
- You can never blame yourself in demolition because guilt often leads to closure.
Immediately after the demolition, you need to maximize your physical activity and every victory and result to get some pleasant reward.The effectiveness of the diet depends largely on the willpower, which allows you to resist temptations and continue to lose weight, even after disorders.
Result
The results of the diet are also impressive: the first 2-3 kilograms leave in the first stage in just 5-7 days.Within 2 stages, approx.1 kg will be taken away.This allows you to get rid of an average of 5-8 kilograms in the first month, 3 months-15-18 kg.Keep in mind that all organisms respond differently to new nutritional conditions, so weight loss will also be individual.