"If you are on a diet, you should eat lean meat, preferably boiled, good and a celery stem, " many told me, "and you eat chops with bread and even a cake. "Yes, like chops and bread, pizza and hamburgers, cookies and cakes, but yes, friends, I am on a diet! It's true, diet! Suddenly? I address all my thanks in this regard to a 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 energy system that includes a fairly large list of allowed products, and allows them to create culinary delicacies of them. All this works very effectively, it gives results and, most importantly, it allows you to eat tasty and varied. But we are all in order.
Where to start a diet
The first and most important thing that should be done before the start of the diet is to calculate its correct weight on the official Dukan website, as well as obtain a personal program with the duration of all stages.
- Do not neglect the recommendations you will receive by your email. If the program calculates the correct weight of 55, then this is its correct weight and does not need to strive by 45 kilograms invented.
- Strictly follow the line recommended by you. If the program calculated during the first stage 3 days, in no case does not extend it for its own initiative.
The diet is prohibited from people under 18, however, according to the latest data, Ducan allowed 17 -year -old girls, only 18 -year -old boys.
Ducan diet stages
The essence of the French nutritionist diet is that it must be divided into 4 stages:
The attack is the shortest of all stages, which is an important mechanism to begin work of the entire weight loss system.
The 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 soft transition from the body to an adequate nutritional system, which helps to set the results achieved and avoid the inverse set.
Stabilization is a stage, which is recommended to adhere to your entire life to maintain the results achieved.
The alcohol consumption regime will not change 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, since it can launch metabolism processes and allows you to obtain the initial results in a short time. The nutrition principle for this period is based on the consumption of only protein foods, excluding carbohydrates and minimizing fats. The duration of this stage is 2 to 7 days.
A previous requirement for the attack stage is the daily consumption of oat bran in the amount of 1. 5 tablespoons.
The stage attack includes the following allowed products:
Meat
- Res: all parts except the Anthrakot and the rib;
- Veal;
- Rider;
- Rabbit;
- Take off is a tongue of beef and calf, liver liver.
The pig and the lamb are prohibited in 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 fatty fish varieties, such as mackerel, salmon, sardines, etc. are allowed etc. In addition, this category is allowed:
- Canned fish, only in your own juice;
- Smoked fish;
- Crab sticks.
Seafood
As in the case of fish, shellfish is allowed without exception:
- Shrimp;
- Squid;
- Mussels;
- Crabs, river crabs, lobsters;
- Oysters, etc.
Ham
The most important rules when choosing ham:
- The fat content per 100 g of the product must not exceed 4%;
- The ham must be chicken or turkey.
Eggs and dairy products
- It is allowed to consume eggs (chicken, quail) in any way: boiled, tortilla or fried, most importantly, use a pan with anti -bastton to fry the eggs and prepare without adding oil (when 1 drop of oil is fierce).
If you have a high level of cholesterol in the blood, you must limit the consumption of egg yolks up to 3-4 pieces per week. Proteins can be consumed in unlimited quantities.
- Dairy products of fat content 0%kefir, cottage cheese, soft cottage cheese, milk, etc. The main rule is that these products should not have sugar.
The second stage is alternation
This stage is that several vegetables and herbs are added to the menu. The main rule of the stage is to alternate the days of pure protein and vegetable protein days.
Everyone can choose an alternation scheme for themselves: 1/1, 2/2 and even 5/5. The last option is the most difficult of all proposed and quite difficult for the body. Ducan himself gradually concluded that the most ideal and not so exhausting alternation scheme is 1/1, that is, 1 day of Bo, 1 day of Chb.
From the alternation stage, you can use a fairly large amount of vegetables:
- Cucumbers;
- Tomatoes;
- Bulgarian pepper;
- Radish;
- Cabbage (all kinds);
- Black Eyed Peas;
- Onion;
- Spinach;
- Fungus;
- All types of sheet salad;
- Eggplant;
- Zucchini and tsukini.
Forbidden vegetables are also carrots and beets; Only its use must be accompanied by some rules:
- In a raw form, these vegetables can be consumed in unlimited quantities;
- In a treated manner, up to 200 grams per week;
- Carrot juice is a forbidden product.
But unfortunately, not all vegetables can be consumed at this stage of the diet.
All products that contain starch are prohibited:
- Dad;
- Beans;
- Peas;
- Lentils;
- Rice;
- Corn
And also the list of prohibited products still includes all 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 alternation of the stage, Ducan is allowed to eat nuts, according to the oil standard (this means that today eating a portion allowed nuts, does not use any food oil).
- 25 grams almonds;
- 50 g raw peanut;
- Arachis Fried 35 Gr;
- Forest nut 22 g;
- Walnut 22 g;
- Anacardos 28 gr;
- Brazilian walnut 21 grams;
- Cedar nuts 22 g;
- Sunflower seed 30 grams;
- Pumpkin seed 30 g;
- Semena de Sesame 28 gr.
The Third Stage - Consolidation
This is the most important stage of the entire diet, since it allows you to fix the results and not return to the previous weight. After having reached consolidation, it must realize that a considerable and difficult path has passed in the fight against excess kilograms (some people with great overweight, the alternation stage sometimes reaches a year and even more). And only at least to ensure that your work is not 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 the adherents of this energy system. Psychologically, many people, having achieved the desired weight, stop a diet. With joy, all heavy ones are rushed, and as a result "eat" everything.
The duration of the fixing stage is calculated according to the formula: 10 days of the diet for each lost kilogram. That is, if it was eliminated by 10 kg in a diet, it means that the consolidation stage 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 we already know:
- Fruits;
- Whole wheat bread;
- Cheese;
- New types of meat;
- Products containing starch;
At this stage, it is no longer necessary to alternate days to vegetable proteins and proteins, but a previous requirement is 1 protein day a week using the products used in the attack stage (this should be, as a rule, the same day of the week).
Fruit
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 apricot, or 1 apple, a portion of watermelon, a small plate of blueberries or strawberries, etc.
In the fixing stage, the following fruits are prohibited:
- Bananas;
- Grape;
- Dry fruits.
Whole wheat bread
Another pleasant addition to the new stage of Ducan's diet is bread. It is only important to choose the bread in composition. It must be a bran or a bran (that is, the bread of bread is not made of flour, but exclusively of bran) or integral grain (only thick flour must include this bread).
An acceptable portion in the consolidation of the stage 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 such as a BR, a rocker and goat cheese. Of the cheeses presented on our shelves, it is advisable to choose cheeses such as:
- Poshekhonsky;
- Kostroma;
- Dutch;
- Gauda and others.
The main rule when using cheese is its portion, whose weight must be 40 grams.
New types of meat
We can add several more types to the existing list of several varieties of meat:
- The lamb hamster: the main thing is to avoid the upper layer;
- Roast pork;
- Ordinary ham: that is, in the fat content of the ham, you can no longer concentrate.
Products containing starch
In the first half of the stage, consolidation is allowed 1 portion of products that contain starch per week, and in the second half - 2 portions
The calculator does not divide the fixation stage in half. You can do this yourself, following your ruler. For example, if it is assigned for 100 days according to the calculation calculations, then the first 50 days will be its first half, the second, respectively the second.
For your taste and desire, choose products from below and enjoy delicious dishes. Do not forget that of all 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 wheat varieties, as well as in the preparation process to avoid adding oil or fatty cheeses. As an addition to pasta, you can take a small amount of Parmesan cheese to sprinkle, or make a fresh tomato sauce.
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 use to cook oil.
A part of the lentils is 220 grams
Cossus, Polenta, Bulgur
Another addition in our diet is the delicious Oriental Cuisine products. In our kitchen, these are rare guests, but you can still pay a small amount 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 at the end of our list not in vain. Of all innovations: it is recommended that rice and potatoes consume as little as possible. The preparation rules have not changed: we cook without adding oil. It is advisable to choose wild or not addressed rice, as well as brown or basmati. As for the potatoes, the main rule can cook it only for a steam without aclement (with uniform) 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 approach the final stage of Dukin's diet. This stage is very short according to its rules, but it is the longest of all of the above: this stage must observe its whole life. But not afraid: it has already reached the right weight, it has already solved it, now the main task is to save it for life. That is, it only tries to eat well (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, an approximate weekly menu will be presented, divided by stages. But it is worth noting that this menu is built exclusively in simple dishes that do not require long preparation. Actually, there are a lot of recipes that will rejoice the days and months dedicated to this diet.
And remember that Ducan's diet does not limit it in the amount of dishes used, it does not force him to calculate the calories. The main rule is to use only products from the list.
THE MENU FOR THE ATTACK
Do not forget that it must be at this stage exactly as many days as it has calculated by the official place calculator! Do not increase this stage in your own initiative.