Dietitologist Pierre Dukan created a diet for weight loss, based on his 40 -year practice, which became popular in Mass and celebrities, such as the Duchess of Cambridge and Jennifer Lopez. Ducan avoids a lot or phase. At each stage, it should be used in menu -permitted products that contribute not only to weight loss, but also to maintain a lifetime result.
Basic Diet Rules for DUCAN
The basis of the Ducan's diet were the following principles:
Daily calorie decrease is useless.The doctor says that decreased daily calorie intake during the diet gives a brief result. Returning to a normal diet, the weight discarded will immediately return. According to Ducan, only products that do not accumulate your menu should be used in your menu.
Restriction of the number of products consumed is not effective.The Ducan's diet is a monodeth antipode. This is allowed to use 100 menu products in any amount to be full during the day.
Daily use in oat bran- necessity. Pierre Dukan's statement that oat bran can be quickly saturated, removed toxins and toxins from the body. You should eat 1, 5-3 tablespoons of bran each day with a lot of drinking with water.
You cannot do without physical activity.Without physical activity, you can achieve a "non -burned kilogram" point when the diet stops when the weight stops. With exercise, the body works differently. Based on the Ducan diet, it is necessary to take long walks daily, it is advisable to do morning exercises, exercise or exercise several times a week and not use the elevator.
According to the Ducano Diet Rules, 4 main stages should be followed:
Phase attack
Ducan's Diet Attack is the very first and effective phase that provides strict menu restrictions. Its main purpose is to burn fat accumulated in the body. It is performed only with protein products with minimal fat.
Protein food consumption on the Ducan diet contributes to rapid saturation, which will reduce the amount of one meal. The body releases more energy for protein digging than it gets from, so it quickly comes out too much weight. It is during the Ducan's diet "Attack" stage, which is a sharp weight loss, which, according to the doctor, motivates further stages.
Before following the Ducan's diet, it should be clearly definedPhase of the "offensive" phase; It is determined by the number of extra pounds:Up to 5 kg = 3 days;Up to 10 kg = 4 days;Up to 15 kg = 5 days;Up to 20 kg = 6 days;Above 30 kg = 7 days.
In accordance with the "attack" diet diet, the following rules must be followed:
Include the use of 1, 5 junctions in the Daily menu, drinking them abundantly with water. With individual intolerance, you can replace the bran with buckwheat. It is necessary to drink at least 1, 5 liters of purified water without gas per day. Morning exercises are recommended. During the diet, it is necessary to hike to fresh air for at least 20 minutes a day.
Products permitted
Dyukan's Diet Attack - Products Allowed:
- Lenten meat: veal, rider, beef, pork (6% fat), rabbit;
- Bird (except ducks and goose eaten for food without skin): chicken, turkey, quail;
- Communities: kidneys, liver, tongue, lungs;
- Ham (not more than 4% fat consumed without skin);
- Any form of fish: green, fried, canned, fried, steamed;
- Seafood;
- Quail and chicken eggs: unlimited quantities of proteins, yolk no more than 2 pcs. Per day;
- Low fat content or with the lowest percentage of fat milk and dairy products;
- Natural yogurts;
- Crab sticks (no more than 7 pieces).
As accessories for the Ducan Diet's "attack" diet, they are allowed:
- Olive, vegetable or rapeseed oil (1 slide per day);
- Lemon juice;
- Tomato paste (2 tablespoons per day);
- Apple, soy, balsamic vinegar;
- Herbs and spices: cumin seeds, thyme, rosemary;
- Onions;
- Baking powder from dough, gelatin and yeast in the preparation of dishes;
- Kornshons as a snack (2 pcs per day);
- Sugar substitutes.
When observing the Ducan's diet, it is recommended to drink herbs, black and green teas, berry decoction, tinctures, coffee, but during the day without sugar. The amount of salt used should be reduced to a minimum.
Menu for every day
Ducan Diet - Menu for each phase attack (breakfast, lunch, afternoon snack, dinner):Monday:
- Curd;
- Meat roll with egg;
- Kefir;
- Cooked chicken breast.
Tuesday:
- Omelette;
- Rabbit in tomato sauce;
- Kefir;
- Drado into lemon fried sauce.
Wednesday:
- 2 hard boiled eggs;
- Beef steak with mustard;
- Milk;
- Seafood cocktail.
Thursday:
- Syrniki;
- Trout baked in the oven;
- Natural yogurt;
- Stewed turkey in creamy sauce.
Friday:
- Curd porridge;
- Sturgeon ears;
- Soft egg;
- Thealons made of veal in tomato sauce.
Saturday:
- Ham;
- Chicken soup;
- Kefir;
- The salmon is baked in the oven.
Sunday:
- Hamlet with ham;
- Slightly salted herring;
- Milk;
- Drive from beef.
A substitute phase
Based on the Ducan diet at the alternative phase, the desired result is achieved. This is the main stage of weight loss. Its duration is determined by the loss of excess weight, that is, when the desired result is achieved, then the "substitute" phase ends on the Ducan diet. At this stage, the menu, in addition to protein products, is inserted vegetables and herbs rich in fiber.
You can use allowed vegetables in both cheese and finished shapes. However, at this stage, they are allowed Ducan Diet menu. This should alternately with the exclusive protein days (according to the "attack" phase) with days when the menu are allowed vegetables and herbs.
Protein days replacement with mixedThe Ducan's diet is determined by the desired loss of excess weight: Up to 10 kg = 1/1Up to 20 kg = 2/2From 30 kg or more = 5/5
Based on the Ducan diet, it is necessary to increase the daily consumption of oatmeal in the "alternative" phase up to 2 tablespoons. Based on individual indications, they can be replaced by wheat bran or buckwheat boiled on the water. The use of purified water up to 2 liters increases. Physical activity should also be higher. Based on the Ducan diet, it is necessary to stroll through the fresh air for at least 30 minutes a day during the "replacement" phase. Don’t forget about morning exercises to quickly achieve the desired weight loss result.
What is possible, what can't be eaten?
What can be eaten in a substitute phase under the Ducan system:
- All protein products acceptable in the "attack" phase;
- All spices and additives included in the "attack" phase menu;
- Vegetables and greens: cucumbers, tomatoes, peppers, pumpkins, asparagus, spinach, parsley, salad, cabbage, radish, zucchini, eggplant, onions and feet, celery, patch beans, beetroot, carrots;
- 1 ugly apple per day;
- Mushrooms.
An important nuance of the "replacement" phase Ducan diet is that protein products allowed in the first phase can be mixed arbitrarily, and only two types per day can be selected from additional.
In the Ducan diet phase, the Alternation these products should be removed from the menu:
- Fatty meat and poultry (duck, goose);
- Fat milk and dairy products;
- Potatoes, peas, beans, corn, lentils;
- Avocados, olives, olives;
- Cereal, pasta and bakery products (except 2 pieces of rye bread per day);
- Baking, sweet desserts, chocolate;
- Sugar;
- Mayonnaise.
Menu Day
Phase of replacement - Ducan Diet menu (breakfast, lunch, afternoon snack, dinner):Monday:
- Omelette;
- Ears from trout;
- Milk;
- Rabbit in sour cream sauce.
Tuesday:
- Ovaries in French;
- Chicken cream-confused;
- Cucumber, tomato;
- Beef steak. White cabbage salad.
Wednesday:
- Cottage cheese. Apple;
- Seafood cocktail;
- Hard egg;
- Different from veal.
Thursday:
- Griegiai porridge;
- Tom yam soup with shrimp;
- Kefir;
- Turkey stewed by vegetables.
Friday:
- Natural yogurt;
- Steamed chicken breast;
- Ham;
- Slightly salted salmon.
Saturday:
- Cucumber rolls;
- Borsch with meat;
- Natural yogurt;
- Mackerel stuffed with vegetables in the oven.
Sunday:
- Syrniki;
- Beef cutlets;
- Kefir;
- Fish soup.
Fixing stage
Consolidation phase according to the Ducan systemThis is a gradual withdrawal from the diet. At the same time, the person continues to lose weight, but not so intensely, about 400 grams a week. The duration of this phase is calculated separately, depending on the kilograms discarded, based on a 1 kg of previous weight 10 days "consolidation" principle. For example, a person who has lost 6 kg should be 60 days in the "consolidation" stage.
The Ducan Diet menu expands the "consolidation" stage:
- Not sweet fruits are added, except bananas, cherries and grapes. But the permissible part of the fruit day should not exceed the size of the middle apple.
- 6% cheese are allowed to be introduced into the diet.
- You can use potatoes, rice, pasta, peas, beans and legumes twice a week.
- At this stage, the daily oatmeal bran rate increases up to 3 tablespoons. Cleaned water without gas should be drunk at least 1, 5-2 liters per day.
It is necessary to monitor physical activity, charge or fitness, long walks from 30 to 60 minutes a day.
A feature of the Ducan diet phase is the so -called"Holidays"; These are the dishes where you are allowed to eat absolutely everything you like soul and stomach. They are arranged once a week and only one dish, such as lunch. Also, following the Ducan's diet, fasting day should be carried out once a week - protein. That is, use exclusively protein products menu according to the "attack" phase.
List of recommended products
Allowed Diet Products in Ducan Consolidation Phase:
- All protein products allowed in the "attack" phase;
- All vegetables, additives and spices allowed in the "consolidation" phase;
- Sour and sweet and sour fruits: oranges, tangerines, grapefruit, apples, kiwi, pears;
- Berries: melon and watermelon no more than 400 grams per day;
- Rice, potatoes, corn corn, peas, pasta, starch -containing products 2 times a week;
- Cheese of 6% fat content not exceeding 40 g per day;
- Honey - 3 teaspoons a day;
- 2 slices of bread.
A comprehensive menu
Dyukan Diet - Menu Consolidation Stage (breakfast, lunch, afternoon snack, dinner):Monday:
- Oatmeal with honey;
- Chicken soup with pasta;
- Orange;
- Meat in French. Vitamin salad.
Tuesday:
- Omlet with ham and cheese;
- Borsch with meat;
- Mandarin, Kiwi;
- Pilaf with beef. Cucumbers, tomatoes, Bulgarian pepper.
Wednesday:
- Syrniki;
- Paella with seafood;
- Apple;
- The turkey is stuffed with plums in the oven.
Thursday:
- Cottage cheese with honey;
- Meat hodgepodge;
- Cucumber, spinach;
- Mashed potatoes. Chicken liver. Carrot salad.
Friday:
- 2 hard boiled eggs;
- "Holiday" -all we want on the Ducano diet;
- Kefir;
- Tom-yam soup with seafood.
Saturday:
- Natural yogurt;
- Seafood;
- Kefir;
- Bowed Chop.
Sunday:
- Curd porridge;
- Ears of the sturgeon;
- Grapefruit;
- Pasta with cheese and ham. Green.
Stabilization phase
The Ducan diet stabilization phase is the rules of food behavior that must be followed for a lifetime to maintain the weight loss result and not gain excess weight in the future.
Based on the Ducan's diet, you should follow 4 basic principles in the "stabilization" phase:
- Use 3 tablespoons of oat bran and drink at least 1, 5-2 liters of non -rapid water per day;
- Pay special attention to your physical activity: Avoid elevators, take at least 30 minutes daily, do morning exercises, do fitness;
- Once a week to arrange the protein landing day according to the "attack" phase;
- Everyday, all products or eat according to the "consolidation" phase. In the morning it is advisable to use the fruit menu.
According to the Ducan diet, the "stabilization" stage is no longer a restriction but a lifestyle. Don't worry about the holidays when you want to enjoy culinary pleasures, as you can afford a "celebration" this day. The day after "abdominal long -distance" protein "attack" should be arranged to prevent excess weight.
Permitted and prohibited products
Products permitted under the Ducan system in the stabilization phase:
- Low fat meat (beef, veal, rider, pork 6%, rabbit);
- Poultry meat: chicken, turkey (without skin);
- All fish varieties in any cooking variations;
- Low powerful milk and dairy products;
- Seafood;
- Offal;
- Skinny ham without skin;
- Chicken and quail eggs;
- All vegetables (potatoes and legumes are consumed no more than 2 times a week);
- Fruits (except cherries, bananas and grapes), it is advisable to use in the first half of the day;
- Honey 3 teaspoons per day;
- Bread (2 slices a day), pasta;
- Lemon, lemon juice;
- Cocoa;
- Mushrooms;
- Ketchup, tomato paste (2 tablespoons a day), adjika;
- Spices and additives (parsley, coriander, ginger, cumin, pepper);
- Gelatin, dough baking powder, yeast;
- Vegetables, olive oil;
- Tea, coffee, infusion and herbal decoctions without sugar.
Menu
Ducan Diet Stabilization Phase menu (breakfast, lunch, afternoon snack, dinner):Monday:
- Curd pudding;
- Norwegian soup with salmon;
- Grapefruit;
- Vegetable stew with turkey.
Tuesday:
- Omelette. Mandarin;
- Brieri. COD liver;
- Kefir;
- Mashed potatoes. Blurred herring. Cabbage salad.
Wednesday:
- Rice porridge with milk;
- Sollyanka is made of meat chosen;
- Ham;
- Stuffed fish. Fresh vegetable salad.
Thursday:
- The egg is soft. Pear;
- Ears from the national team;
- Kefir;
- Beef steak with mustard.
Friday:
- Muesli. Orange;
- Okroshka. File Heck;
- Kefir;
- Spaghetti with bolonnaz sauce.
Saturday:
- Oatmeal. Apple;
- "Holiday" -all we want on the Ducano diet;
- Ham;
- Vinigrette. Pipli fillets.
Sunday:
- Syrniki;
- Borsch with meat;
- Grapefruit;
- Chicken Brigade. Creamy sauce beans.