Ducan's diet is recognized as one of the most effective today.It is based on a clearly organized approach to the weight loss process and includes four stages: two - lose weight (attack and alternation) and two - so as not to recover it (consolidation and stabilization of weight for life).
Step n ° 1 "attack"
Ducan's diet begins at the shortest stage - "attack", on which only proteins can eat.Due to the too large protein load on the body, this period is limited by duration and, depending on the number of excess books, is on average:
- with overweight up to 5 kg - 1 to 2 days;
- 5 to 10 kg - 2-3 days;
- 10 to 20 kg - 3-5 days;
- 20-30 kg-5-7 days;
- If you need to lose 30 kg and more than 7 to 10 days.
At the first stage of the diet, you must adhere to the following rules:
- Eat only protein foods.
- All products, you can cook, stew, cook in a slow cooker, cook, but without using oil.
- Reduce, and it is best to completely abandon salt, replacing it with spices, herbs, lemon juice.
- Drink at least 2 liters.Water per day, given tea and coffee.
- Eat 1.5 tablespoons.L.Oat bran one day (with intolerance, you can replace them with the same amount of dry and crushed buckwheat).
For the most effective use of the "attack" phase, it is recommended to comply with several Dr. Ducan recommendations, which will help the body more stress to respond to a new diet.This is due to the fact that on the "attack", many products are excluded from the menu, in particular those which contain glucose.In most cases, this negatively affects well-being and performance, weakness, headaches, lethargy, unpleasant breathing and the smell of body acetone may appear.It is prohibited: sugar (with the exception of sugar-ups), ketchup, oil, alcohol and all other products containing carbohydrates and fats.
Approximate menu for 7 days (option 1)
1 day
Breakfast: 2 hard eggs
Lunch: turkey meat dumplings + ginger tea
Afternoon snack: a piece of cake with citrus
Dinner: placed part
2 days
Breakfast: steel cheesecakes + herbal tea
Lunch: chicken soup
Afternoon snack: natural Greek yogurt
Dinner: boiled shrimp + kefir
3 days
Breakfast: sweet chalet cheese
Lunch: cooked chicken liver
Afternoon snack: 2 oats cookies
Dinner: a piece of turkey cooked in the oven + chamomile tea
4 days
Breakfast: oat sound porridge with milk
Lunch: herbs cooked chicken
Snack: Food jelly
Dinner: boiled fish + cupper
5 days
Breakfast: Cottage cheese pan + chamomile tea
Lunch: ears
Snack: boiled egg
Dinner: turkey cutlets
6 days
Breakfast: eggs with ham
Lunch: fish saucepan
Afternoon snack: natural Greek yogurt
Dinner: Suffle of meat
7 days
Breakfast: quail eggs
Lunch: canned fish
Snack: Food jelly
Dinner: steam chicken cutlets
Approximate menu for 7 days (option 2)
1 day
Breakfast: low cottage cheese and non-sweet tea
Lunch: fish ear, oat sound
Snack: Fruits
Dinner: baked meat with vegetables, potatoes
2 days
Breakfast: Sugar-free coffee and cakes with low-cottage cheese cheese
Lunch: Solyanka with bread
Afternoon snack: light vegetable salad
Dinner: vegetable salad and chicken meatballs
3 days
Breakfast: saucepan with bays and cottage cheese with low fat content
Lunch: fish ear
Snack: Fruits
Dinner: meat in terms of baked fog, and kefir
4 days
Breakfast: cheese and low-fat yogurt
Lunch: Rice Pilaf with vegetables
Afternoon snack: low in fat yogurt with its
Dinner: Escallets with oat branch
5 days
Breakfast: scrambled eggs and unsweetened coffee
Lunch: meatball tent and vegetable salad
Snack: Bays
Dinner: baked fish and vegetable stew
6 days
Breakfast: eggs on the dish with sound
Lunch: Solyanka
Snack: Fruits
Dinner: baked meat, light vegetable salad and rice
7 days
Breakfast: Hard eggs and unsweetened coffee
Lunch: light salad and turkey chops
Snack: Fruits
Dinner: Fish with vegetables
Step n ° 2 "Alternation" ("cruise")
One of the most important steps in Ducan's diet.The alternation continues as much as it is necessary to reach the required weight.Just like on the attack, the diagram depends on the weight you have to lose.Up to 10 kg of protein and an alternative to vegetable protein in the sequence of 1: 1, 2: 2 or 3: 3. If more excess weight, you will have to alternate the days - 5: 5. Nevertheless, Dr. Dukan recommends using 5: 5 only in exceptional cases and under the supervision of a doctor, because this scheme is quite difficult for the body.The most effective and at the same time safe is the diagram of 1: 1 or, in extreme cases, 2: 2.
Menu for a week
1 day
Breakfast: lemon zest pancakes
Lunch: turkey meat hunters, low in fat yogurt
Afternoon snack: Chicken eggs stuffed with house mayonnaise
Dinner: chopped chicken with spices
2 days
Breakfast: egg omelet with ham and croutons
Lunch: chicken soup
Afternoon snack: Caesar salad with chicken fillet, hard cheese and celery rod
Dinner: zucchini spaghetti;Kurin vest
3 days
Breakfast: cheese cheesecakes and its skim cottage oat;Egg cramps
Lunch: eggs with croutons;Kurita roll
Afternoon snack: Cottage cheese sandwiches and self-stocfoé yeast bread in oat sound;Rose decoction
Dinner: chicken fillet in yogurt sauce
4 days
Breakfast: pancakes;gru
Lunch: beans in tomato sauce;Oven cooked vegetables
Afternoon snack: vegetable salad;1 piece of bread
Dinner: chicken fillet with beans and mushrooms
5 days
Breakfast: omelet with cheese and soft ham
Lunch: steame -cooked chicken cutlets;trout soup
Afternoon snack: low canvas cheese with sugar and yogurt substitute
Dinner: CHATTAIA NOODLES;meat goulash
6 days
Breakfast: fucking oat sound with low-fat cottage cheese
Lunch: summer salad vegetable;Chicken breast in the oven
Afternoon snack: cocktail in milk with proteins
Dinner: meat with cooked vegetables
7 days
Breakfast: egg omelet;Boiled chicken
Lunch: Shireakia chicken soup
Afternoon snack: toast with cottage cheese;Rose decoction
Dinner: Fish cooked with spice paper
Step n ° 3 "Consolidation" ("consolidation")
The third stage of Ducan's diet, aimed at consolidating the result, is psychologically the most complex phase.A decrease in body weight to the planned brand has already been reached, so that the nutrition restrictions to many seem unnecessary.But if you violate the rules of the program now, all the previous efforts will be in vain and the kilograms left will come back.The duration of the “consolidation” stage is defined according to the number of kilograms abandoned - for each for 10 days.Thus, during the weight loss of 30 kg, it is necessary to sit at this stage for 10 months (300 days).An additional bonus is that in this phase, the weight continues to decrease by about 1 kg.per week.
Monday (Vegetable Protein):
Breakfast - Pancakes with meat garnish, tea;
Lunch - Plat eggs with vegetables;
Lunch - chouted chopped, vegetable salad;
Afternoon snack cake;
Dinner - Zucchini pie with mushrooms and meat;
The second dinner is a Kéfir cocktail.
Tuesday (festive meal):
Breakfast - omelette with vegetables, coffee;
Lunch - milk sausages;
Lunch - All dishes at their discretion, wine;
Snack of the afternoon hepatic cake with carrot garnish;
Dinner - Home sausage;
The second dinner is Olivier's salad.
Wednesday (protein and vegetable day):
Breakfast - soft eggs, coffee with milk;
Lunch - Vegetable salad, mushrooms;
Lunch - Chicken soup with mushrooms, vegetable stew, kefir;
Afternoon snack - sound muffins, plant infusion;
Dinner - liver layers, cabbage salad, tea;
The second dinner is sea cabbage, yogurt.
Thursday (protein):
Breakfast - Cottage cheese saucepan;
Lunch - Fish hunters;
Lunch - Kurina sausage;
Afternoon snack - kefir;
Dinner - stew;
The second dinner is the cottage cheese foam.
Friday (protein and vegetable day):
Breakfast - omelette with ham, coffee with milk;
Lunch - Pumpkin porridge in a simmer;
Lunch - chicken bread (roller);
Afternoon snack - Aubergines range;
Dinner - chicken bread (roller);
The second dinner is a cheese cake.
Saturday (Vegetable-Vegetable, with carbohydrates):
Breakfast - Colcores of liver, tea;
Lunch - vegetable stew;
Lunch - Finnish cream soup, fish cutlets;
Afternoon snack - zucchini caviar;
Dinner - cooked chest, sauerkraut;
The second dinner is yogurt.
Sunday (protein and vegetable day):
Breakfast - Cottage cheese, sugar -free coffee (with SUCROTOR);
Lunch - zucchini caviar, yogurt;
Lunch sigh, vegetable stew, plant infusion;
Afternoon snack - boiled breast, tea;
Dinner - cabbage salad, scrambled eggs;
The second dinner is a fermented row.
The “consolidation” stage (“consolidation”) is the easiest in terms of compilation of the menu.To prepare the dishes, you can take recipes for the previous two phases, as well as additional recipes adapted to the diet, from 3 steps, at the time when the use of carbohydrates is authorized.
Step n ° 4 "Stabilization"
The last stage of Ducan's diet is no less important than everyone.The correct weight has already been reached and fixed, but it is the "stabilization" phase that will save it for the whole future life.
Authorized products
There are already few prohibited products at this stage of weight loss, and their absence is tolerated fairly calmly.First of all, it is sugar and fructose.At the start of "stabilization", the body hides candy and simply does not need to get it used again.
When choosing the authorized dishes, the following rules must be followed:
- Vegetables can be consumed in quantity;
- Fruits - Once a day a part (for example, an apple, a khaki or two plums);
- Cheeses - Solid varieties of low fat, excluding goats and cheeses with mold;
- Meat - low species in terms of fog;
- Bird - skinless, the best of the whole part of the file;
- Dairy products - low fat and lactose;
- SEL - in limited quantities;
- Bread - rye, whole grain, no more than 100 g;
- Starch products - No more than two per day;
- The daily norm of sound - 3 tablespoons.L.
The “stabilization” phase is an example of a balanced diet, the base of which is food, rich in protein, 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 with milk;
Lunch - Bousse broth, cutlets;
Snack-Paple and Charing Panckaks, closed-closed navges;
Dinner - Fish with vegetables cooked under a cheese crust.
Day 2:
Breakfast - omelette with pieces of tomatoes, tea;
Lunch - Mushroom soup, whole grain bread;
Afternoon snack - nurses with cottage cheese garnish and fruit sauce, sound yogurt;
Dinner - Shrimp with soy sauce, plant infusion.
Day 3:
Breakfast - oatmeal, coffee with milk;
Lunch - Green Borsch, boiled chest, Greek salad;
Afternoon snack - part of a cake with liver, tea;
Dinner - Tefteli calf, Kéfir with sound.
Day 4:
Breakfast - Cottage cheese pan, coffee with milk;
Lunch - Veal layers;
Afternoon snack - Kéfir with sound;
Dinner - Chicken breath.
Day 5:
Breakfast - omelette, cheese, tea;
Lunch - onion soup, chop, fruit;
Afternoon snack - cottage cheese, kefir with sound;
Dinner - Fish cooked with vegetables, tea.
Day 6:
Breakfast - Cottage cheese with fruits, green tea;
Lunch track soup, chicken naga, whole grain bread;
Afternoon snack - zucchini pancakes, kefir with sound;
Dinner - Moules.
Day 7:
Breakfast - Chocolate cupcake, cheese, coffee;
Lunch - Chicken broth, egg, whole grain bread;
Afternoon snack - Caillé, kefir with sound;
Dinner is a pan of fish.
Disturbance
What to do if ventilation occurred, you allowed yourself too much and have eaten prohibited products, without providing a diet to a logical conclusion?Ducan suggests not to despair in this case and to adhere to the following tactics:
- The next 2 days to exclusively manufacture proteins;
- If the ventilation occurred in the "attack" phase, it must be extended for 2 days;
- Increase the daily consumption of water to 2 liters;
- Sleep more than usual;
- Daily walks should be at least an hour in the next 3-4 days;
- Limit salt consumption.
To avoid breakdowns, it is important to remember several rules:
- At the stages of "cruise" and "fixing", the weight goes slowly, but it is not a reason to break and lose the hope of achieving the desired forms;
- The whole period of the diet is available and there should always be what is authorized to use;
- You can never blame yourself for ventilation, because a feeling of guilt often leads to sealing.
Immediately after rupture, you have to maximize your physical activity and so that any victory and achievements reward you with something pleasant.The effectiveness of the diet largely depends on the will that allows you to resist all temptations and continue to lose weight, even after disturbances.
Results
The regime's results are also impressive: the first 2-3 kilograms go to the first stage in just 5-7 days.In 2 steps, about 1 kg per week is lost.Thus, during the first month, on average, you can get rid of 5 to 8 kilograms, in 3 months - 15-18 kg.It should be kept in mind that each organism reacts differently to new nutrition conditions, so weight loss will also be individual.