"If you are on a diet, you need to eat lean meat, preferably boiled, well, and celery stalks, " Many tell me, "and you eat cut with bread, and cake. " Yes, I eat cut and bread, pizza and burgers, cakes and cakes, but yes, friends, I'm on a diet! Right, on a diet! Suddenly? I thank this man, French nutritionist - Pierre Ducan. After all, he created this method of weight loss, it is the one who created a beautiful power system that includes a list of allowed products, and allows you to make dishes from them. All of this works very effectively, giving results and, most importantly, allowing you to eat delicious and varied. But let's all organize.
Place of starting a diet
The first and most important thing to do before the start of the diet is to calculate your weight on the official Dukan website, as well as get a personal program with a period of all levels.
- Do not ignore the suggestions you will receive through your email. If the program calculates your weight of 55, then this is the right weight and you don't have to work for 45 pounds.
- Tightly follow the line recommended by you. If the program counts you for the first 3 days, in the case of no, not extending it to your own initiative.
Diets are prohibited from people under the age of 18, however, according to the latest data, Ducan allows a diet to children from 17, boys only 18.
Ducan's diet level
The essence of the French nutrition diet is that he should be divided into 4 stages:
These attacks are the shortest of all levels, which are an important mechanism for starting the work of weight loss systems.
Replacement, or sailing, is a long level of diet in which the main weight loss occurs.
Consolidation, or consolidation - a level aimed at smooth body transition to the right nutrition system, helps set the results and avoids the overturned set.
Stabilization is a stage, which is recommended to adhere to his whole life to maintain the results.
The drinking regime will not change for all levels - at least 1. 5 liters of clean water daily.
The first stage is an attack
This is the shortest and most effective of all levels of diet, as it launches the metabolic process and allows you to get early results in no time. The principle of nutrition for this period is based on the use of only protein foods, excluding carbohydrates and minimizing fat. This stage period is from 2 to 7 days.
The prerequisite for the attack level is the daily use of oats in the amount of 1. 5 tablespoons.
Level attacks include the following allowed products:
Loof of meat
- Beef - all parts except anthrakot and ribs;
- Veal;
- Horseman;
- Rabbit;
- Offal are beef and tongue calves, hearts.
Pork and goats are prohibited at the stage of the attack
Bird
Any birds are allowed except ducks and geese:
- Chicken, as well as chicken liver, stomach;
- Turkey;
- Guinea Fowl;
- Quail;
- Partridge, etc.
Fish
There are no restrictions on this product. Even fish fat types are allowed, such as macarel, salmon, sardines, and others. In addition, this category is allowed:
- Canned fish, only in the juice itself;
- Smoke fish;
- Crab sticks.
Seafood
As in the case of fish, seafood is allowed without exception:
- Shrimp;
- Squid;
- Clams;
- Crabs, coral shrimp, lobsters;
- Oysters, etc.
Ham
The most important rule when choosing a ham:
- The fat content per 100 g of the product should not exceed 4%;
- Ham must be chicken or turkey.
Eggs and dairy products
- Eggs (chicken, quail) are allowed to eat in any form -boiled, omelet or fried, most importantly, use a pan with anti -stick coating when frying eggs and ready without adding oil (when frying 1 drop of oil is allowed).
If you have a high level of cholesterol in the blood, then you need to limit the use of egg yolks up to 3-4 pieces per week. Protein can be eaten in unlimited quantities.
- Dairy products 0%fat content, cereal cottage cheese, soft cottage cheese, yogurt, milk, and more. The main rule is that this product should not have sugar.
The second stage is a substitute
This level is that a variety of vegetables and herbs are added to the menu. The main rules of the stage are to replace pure protein days and protein days.
Everyone can choose a replacement scheme for themselves: 1/1, 2/2, and 5/5. The last option is the hardest of all that is suggested, and a bit difficult for the body. Ducan itself gradually reached the conclusion that the most ideal and tiring substitute scheme was 1/1, which is 1 day BO, 1 day CHB.
From the replacement stage, you are allowed to use a large number of vegetables -
- Cucumber;
- Tomatoes;
- Bulgarian pepper;
- Radish;
- Cabbage (all kinds);
- Black peas;
- Onions;
- Spinach;
- Mushrooms;
- All types of leaf salads;
- Eggplant;
- Zucchini and Tsukini.
The prohibited vegetables are also carrots and bites - only its use should be included with some rules:
- In raw form, these vegetables can be eaten in unlimited quantities;
- In the form of heated heat - up to 200 grams per week;
- Radish juice is a prohibited product.
But unfortunately, not all vegetables can be eaten at this level of diet.
All products are prohibited:
- Potatoes;
- Nuts;
- Peas;
- Lentil;
- Rice;
- Corn
And also a list of prohibited products still includes all cereals, cereals, and avocado, which, although it is fruit, is often mistakenly associated with vegetables.
In addition to foods and vegetables -protein, in 2017 doctors made some changes in the diet. For example, from the replacement of the stage, Ducan is allowed to eat peanuts, according to the oil norm (this means eating today is part of the peanuts allowed, you do not use oil for food).
- Almond 25 grams;
- 50 g raw beans;
- Arachis Fried 35 gr;
- Forest Nut 22 g;
- Walnut 22 g;
- Cashew 28 gr;
- Walnut Brazil 21 grams;
- Cedar Nut 22 g;
- 30 grams of sunflower seeds;
- Pumpkin seed 30 g;
- 28 gr.
Third stage - consolidation
This is the most important level of the entire diet, as it allows you to set results and not return to your previous weight. After reaching the unification, you must realize that the huge and difficult road in the fight against the excess pounds has passed (some people with overweight, the level of replacement sometimes reaches a year and more). And at least at least to make sure that your work does not change into a waste, it should go to the end of the third stage of the Dikan diet.
This level is most important, but at the same time the most "abandoned" among these power systems. Psychologically, many people, after gaining their desired weight, stop the diet. With joy, they rushed to everything heavily, and as a result they "ate" everything back.
The setting stage period is calculated according to the formula - 10 days of diet for each lost kilogram. That is, if you are dropped 10 kg on the diet, this means that the unification level will last 100 days, if 35 kg, then almost a year you still need 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 type of meat;
- Products with starch;
At this stage, it is no longer needed for alternative days for protein and protein-vegetable, but the prerequisite is 1 day of protein a week using the product you use at the attack level (this should be, as a rule, the same day in the week).
Fruits
Starting from the setting stage, you can eat 1 part of the fruit. Of course, the part is a relative concept, and for someone who looks different, but on average, for example, 2 apricots, or 1 apple, a piece of watermelon, small blueberries or strawberries, etc.
At the setting stage, the following fruits are prohibited:
- Bananas;
- Wine;
- Dried fruits.
Whole wheat bread
Another fun addition to the new level of Ducan diet is bread. It's just important to choose bread in the composition. It should be bran or bran (that is, bread dough is not made from flour, but exclusively from bran), or cereals (only coarse flour should include this bread).
The part that is acceptable to the stage consolidation is 2 pieces of bread.
Cheese
The next new product at this stage will be cheese. It is best to choose solid cheese, as well as exclude cheese like BR, Rocker, and goat cheese. From the cheese presented on our shelves, it is advisable to choose cheese such as:
- Poshekhonsky;
- Kostroma;
- Dutch;
- Gauda and others.
The main rule when using cheese is the part, the weight should be 40 grams.
A new type of meat
We can add several types to existing lists from different types of meat:
- Goat hamsters - the main thing is to avoid the top layer;
- Grilled pigs;
- Regular ham - that is, on the fat content of the ham, you can no longer focus.
Products with starch
In the first half of the stage, consolidation is allowed 1 part of the product containing starch per week, and in the second half - 2 parts
The calculator does not divide the setting stage into half. You can do this yourself, following your ruler. For example, if you are allocated for 100 days according to the calculation, then the first 50 days will be the first half, the second, each.
For your taste and desire, select the product from the bottom and enjoy a delicious meal. Do not forget that all of the following, you can choose only one and eat only 1 time in 7 days.
Pasta
The category of this product is the most acceptable at this stage. The main thing is to choose the pasta provided from the type of solid wheat, as well as in the preparation process to avoid adding oil or fatty cheese. In addition to pasta, you can take some parmesan cheese for splashes, or make sauce from fresh tomatoes.
Part of the pasta is 220 grams
Lentil
Very useful products, rich in slow carbohydrates, are allowed to be consumed from the setting stage. The rules are the same as in the case of pasta - not used for cooking oil.
Part of lentils is 220 grams
Cossus, Polenta, Bulgur
Another addition to our diet is a delicious product from oriental cuisine. In our kitchen, this is a rare guest, but it is still a bit of a diet. The preparation rules remain unchanged - do not add oil.
Part is 200 grams
Rice and potatoes
Both of these products are located at the end of our list. From all innovations - rice and potatoes are recommended to eat as little as possible. Preparation rules do not change - we cook without adding oil. It is advisable to choose wild or non -roasted rice, as well as chocolate or basmati. For potatoes - the main rule - you can cook it only with steam that is not clean (in uniform), or bake in the oven.
Part of the rice is 220 grams.
Some potatoes are 125 grams.
The fourth stage is stabilization
So we approached the final stage of the Dukin diet. This level is very short according to the rules, but it is the longest of all the past - you need to keep an eye on this level throughout your life. But don't be afraid - you've gained the right weight, you have set it, now the main task is to save it for a lifetime. That is, you just try to eat properly (excluding harmful foods such as sugar, fast food, etc. ). The rules are very simple:
- Drinking regime;
- 3 tablespoons of oats daily;
- 1 alone -a protein day a week.
Menu for a week (example)
In this section, you will be presented with a weekly menu, divided by level. But it should be noted that this menu is built exclusively on simple dishes that do not require long preparation. In fact, there are a large number of recipes that will brighten the day and month spent on this diet.
And keep in mind that the Ducan diet does not limit you in the number of dishes used, not forcing you to calculate calories. The main rule is to use only the product from the list
Menu for attack
Remember that you should be at this stage exactly as many days as you have calculated by the official website calculator! Do not increase this level on your own initiative.