"If you are in a diet, you should eat lean meat, preferably boiled, well and a celery stalk, " I was very told, "and you eat bread tables, and even a cake. " Yes, I eat cuttings and bread, pizza and burgers, cookies and sweets, but yes, friends, I'm in a diet! True, in a diet! Suddenly? I address all my thanks to this with a man, the French nutritionist - Pierre Ducan. After all, it was the one who invented this method of losing weight, it was the one that created such a wonderful energy system that includes a large list of allowed products, and allows you to create the pleasure of the kitchen from them. All this works very effectively, gives results and, most importantly, allows you to eat delicious and diverse. But let everyone okay.
Where to start a diet
The first and most important thing to do before starting the diet is to calculate your proper weight on the Dukan's official website, as well as get a personal program with the duration of all stages.
The diet is banned by people under the age of 18, however, according to the latest data, Ducan allowed the diet of girls from 17, boys only from the age of 18.
Ducan's diet stages
The essence of the French nutritionist's diet is that it must be divided into 4 stages:
The attack is shorter in all stages, which is an important mechanism for starting the work of the entire weight loss system.
Alternating, or navigating, is a long phase of the diet during which the main weight loss develops.
Consolidation, or consolidation - a phase aimed at a smooth body transition into a proper nutrient system, helping to adjust the results achieved and avoid the reverse weight set.
Stabilization is a phase, which is recommended to adhere to its whole life to maintain the results achieved.
The drinking regime will be unchanged for all stages - at least 1. 5 liters of clean water per day.
The first stage is an attack
This is shorter and more effective in all stages of the diet, as it is able to begin metabolism processes and allows you to get the initial results in a short time. The principle of food for this period is based on the consumption of only protein foods, excluding carbohydrates and minimizing fats. The duration of this phase is from 2 to 7 days.
One prerequisite for the attack phase is the daily consumption of oat bran in the amount of 1. 5 tablespoons.
Stage attack includes the following allowed products:
Meat
Pork and lamb are prohibited in the attack stage
Bird -meat
Anydo bird is allowed in addition to ducks and geese:
FISH
There are no restrictions on these products. Even fish fat varieties are allowed, such as mackerel, salmon, sardines, etc. Moreover, this category is allowed:
Seafood
As in the case of fish, seafood is allowed without exception:
ham
The most important rules when choosing bacon:
Eggs and dairy products
If you have a high level of blood cholesterol, then you should limit the yolk consumption to 3-4 pieces per week. Proteins can be consumed in unlimited quantities.
The second stage is alternation
This stage is that different vegetables and herbs are added to the menu. The main phase rule is to alternate the days of pure days of protein and protein.
Everyone can choose an alternative scheme for themselves: 1/1, 2/2, and even 5/5. The latter option is the most difficult of everyone proposed, and quite difficult for the body. Ducan himself gradually concluded that the most ideal and not so tedious scheme of alternation is 1/1, d. m. Th. , 1 day bo, 1 day of CHB.
From the alternating stage, you are allowed to use a large number of vegetables:
Prohibited vegetables are also carrots and beets - only their use should be accompanied by some rules:
But unfortunately, not all vegetables can be consumed at this stage of the diet.
All starch -containing products are prohibited:
And also the list of prohibited products still includes all cereals, cereals, and avocados, which, although fruit, are often mistakenly attributed to vegetables.
In addition to protein foods and vegetables, in 2017 the doctor made some changes to the diet. For example, from the alternation of the phase, Ducan allowed the nuts, according to the oil rate (this means eating a permissible portion of nuts today, you do not use any oil for food).
Three phase - consolidation
This is the most important phase of the entire diet, as it allows you to adjust the results and not return to the previous weight. Reaching to the consolidation, you must understand that a considerable and difficult path has gone through the fight against excess pounds (some people with a large overweight, the alternating phase sometimes reaches a year and even more). And only at least to ensure that your work does not turn out to be futile, it's worth going to the end of the third phase of the Dukan diet.
This phase is the most important, but at the same time the most "abandoned" among worshipers of this energy system. Psychologically, many people, after reaching the desired weight, stop a diet. With joy, they rush in all the heavy ones, and as a result they "eat" everything back.
The duration of the fixing phase is calculated according to the formula - 10 days from the diet for each lost kilo. That is to say, if you were to fall with 10 kg in a diet, it means that the consolidation phase will last 100 days, if 35 kg, then you should follow all the rules of Dr. Ducan.
At this stage, the following products are added to the diet that is already known to us:
At this stage, it is no longer necessary to alternate protein and protein days that can be, but a prerequisite is 1 day protein per week using the products you used in the attack stage (this should be, as a rule, on the same day of the week).
Fruit
Starting from the fixing phase, you can eat 1 piece of fruit. Of course, a piece is a relative concept, and for a person it looks different, but on average it is, for example, 2 apricots, or 1 apple, a slice of watermelon, a small plate of blueberries or strawberries, etc.
In the fixing stage, the following fruits are prohibited:
Wheat bread
Another pleasant addition to the new phase of Ducan's diet is bread. It is only important to choose the bread in the composition. It should be a bran or a bran (d. M. Th. , The bread dough is made not from flour, but exclusively from the bra), or whole grain (only thick flour should include this bread).
An acceptable part in the consolidation phase is 2 slices of bread.
Cheese
The other new product at this stage will be cheese. It is preferable to choose solid cheeses as well as exclude cheeses as a BR, Rocker, as well as goat cheese. From the cheeses presented on our shelves, it is advisable to choose cheeses such as:
The main rule when using cheese is its part, the weight of which should be 40 grams.
New types of meat
We can add some other types to the already existing list of different types of meat:
Products containing starch
In the first half of the phase, consolidation is allowed 1 part of the products containing starch per week, and in the second half - 2 parts
The calculator does not divide the fixing phase in half. You can do this yourself by following your ruler. For example, if you are allocated 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 the following and enjoy delicious dishes. Remember all of the following, you can only choose one and eat only once every 7 days.
pasta
This category of products is more acceptable at this stage. The main thing is to choose pasta prepared from solid wheat varieties, as well as in the process of preparation to increase the addition of oil or greasy cheeses. As an addition of pasta, you can get a small amount of parmesan cheese for spraying, or make a sauce from fresh tomatoes.
A piece of pasta is 220 grams
lentil
A very useful product, rich in slow carbohydrates, which is allowed to be consumed by the fixing phase. The rules are the same as in the case of pasta - not to be used for cooking oil.
A piece of lentils is 220 grams
Cossus, polenta, bulgur
Another addition to our diet is delicious products from oriental cuisine. In our kitchen, these are rare guests, but still a small amount can afford at this stage of the diet. The preparation rule remains unchanged - do not add oil.
One part is 200 grams
Rice and potatoes
These two products are located at the bottom of our list not in vain. Of all the innovations - rice and potatoes are recommended to be consumed as little as possible. Preparation rules have not changed - we cook without adding oil. It is advisable to choose wild or non -lumpy rice, as well as coffee or basmati. As for potatoes - the main rule - you can only cook it with an unclean steam (with a uniform), or bake in the oven.
Part of the rice is 220 grams.
Part of the potatoes is 125 grams.
The fourth stage is stabilization
So we approached the final stage of the diet. This phase is very short according to its rules, but it is the longest of all the previous ones - you need to observe this phase throughout your life. But don't be scared - you have already reached the right weight, you have already arranged it, now the main task is to save it for life. That is, you just try to eat well (excluding harmful foods like sugar, fast food, etc. ). The rules are absolutely simple:
Menu for a week (examples)
In this section, you will be presented with a rough weekly menu, divided by stages. But it is worth noting that this menu is built exclusively on simple dishes that do not require long preparation. In reality, there are a large number of recipes that will illuminate days and months in this diet.
And remember that the Ducan diet does not limit you to the number of dishes used, it does not force you to calculate calories. The main rule is to use only products from the list
Menu for attack
Remember that you should be at this stage just as many days as you have calculated from the official website calculator! Do not increase this phase in your initiative.