Nutitologist Pierre Dukan developed a diet for weight loss based on his 40 -year practice, which gained popularity in both mass and celebrities, such as the Duchess of Cambridge and Jennifer in Lopez. Ducan avoids a lot or a phase diet. At each stage it should be used in the menu, allowable products that promote not only weight loss, but also to maintain the results achieved for life.
Diet Ducan Basic Rules
The ducana diet was based on the following principles:
The daily reduction in calorie content is meaningless.The doctor claims that a reduction in daily calorie content during the diet gives a short -term result. Returning to the usual diet will return immediately. According to Ducan, only those products that do not accumulate in your menu should be used in your menu.
The restriction is not effective in the number of products consumed.Ducan's diet is a monodo antipode. It is allowed to use 100. The products allowed in the menu in any quantity to feel full during the day.
Oat bran daily use- Need. Pierre Dukan's statement that oat bran can quickly saturate, removes toxins and toxins from the body. Every day you should eat 1, 5 to 3 tablespoons of bran, drinking abundantly with water.
You cannot do without physical activity.Without physical activity, you can reach the point "not burned kilograms" when you have a kilogram when the weight stops. With exercise, the body works differently. According to the Ducan diet, long walks should be done every day, it is advisable to do morning exercises several times a week, play sports or fitness and not use the elevator.
According to the rules of Ducan diet, there are 4 main stages:
Phase attack
Ducan's "attack" is the very first and effective phase that provides severe menu limitations. Its main purpose is to burn fat accumulated in the body. This is done by consuming only protein products with minimal fat.
The consumption of protein foods with a ducan diet promotes rapid saturation, so the volume of one meal will be reduced. The body spends more energy on protein digging than it receives from it, resulting in overweight leaving quickly. It is in the "attack" of Ducana's diet that is rapid weight loss, which, according to the doctor, motivates further stages.
Before observing a Ducan diet should be clearly definedPhase of "attack" phaseThis is determined by the number of additional pounds in the area:Up to 5 kg = 3 days;Up to 10 kg = 4 days;Up to 15 kg = 5 days;Up to 20 kg = 6 days;More than 30 kg = 7 days.
During compliance with the "attack" of Dukan's diet, the following rules must be followed:
Include 1, 5 oat bran stip in your daily menu, drinking them richly with water. With individual intolerance, you can replace bran with buckwheat. Without gas per day, you should drink at least 1, 5 liters of purified water without gas. Morning exercises are recommended. It is imperative to hike in the fresh air during the diet for at least 20 minutes a day.
Authorized products
Dyukan Diet "Attack" - Authorized Products:
- Meat: veal, rider, beef, pork (6% fat), rabbit;
- Bird (except duck and goose, eating food -free food): chicken, turkey, quail;
- Offal: kidneys, liver, tongue, lungs;
- Ham (no more than 4% fat -free fat);
- Fish in any form: raw, fried, canned, fried, steamed;
- Seafood;
- Quail and chicken eggs: protein in unlimited quantities, yolk no more than 2 pieces;
- Low fat or with a minimum percentage of fats in milk and dairy products;
- Natural yogurts;
- Crab sticks (up to 7 pieces per meal).
As additives to Ducana in the "attack" phase, they are allowed:
- Olive, vegetable or rapeseed oil (1 stip per day);
- Lemon juice;
- Tomato paste (2 tablespoons per day);
- Apple, soy, balsamic vinegar;
- Herbs and spices: chain seeds, thyme, rosemary;
- Onions;
- Dough, gelatin and yeast baking powder in cooking;
- Corn crown as snacks (2 pieces per day);
- Sugar substitutes.
When observing a Ducan diet, it is recommended to drink herbs, black and green tea, berries, tinctures, coffee decoctions, but without sugar during the day. The amount of salt used should be minimized.
Menu every day
Ducan Diet - Each menu for phase attack (breakfast, lunch, snack in the afternoon, dinner):Monday:
- Cottage cheese;
- Meat roller with egg;
- Kefir;
- Boiled chicken breast.
Tuesday:
- Omelette;
- Rabbit tomato sauce;
- Kefir;
- Drado lemon grilled sauce.
Wednesday:
- 2 hard boiled eggs;
- Beef steak with mustard;
- Milk;
- Seafood cocktail.
Thursday:
- Syrniki;
- Oven -baked trout;
- Natural yogurt;
- Stewed turkey in creamy sauce.
Friday:
- Cottage cheese casserole;
- Sturgeon ear;
- Gentle egg;
- Tealons made of tomato sauce.
Saturday:
- Ham;
- Chicken soup;
- Kefir;
- Salmon fried in the oven.
Sunday:
- Hamlet with ham;
- Slightly salted herring;
- Milk;
- Drive from beef.
Phase of change
According to the Ducan diet, the "shift" phase achieves the desired result. This is the main stage of weight loss. Its duration is determined by loss of overweight, that is, when the desired result is achieved, the "change" phase corresponds to the end of the Ducan diet. At this stage, the menu in addition to protein products, vegetables and herbs rich in fibers are placed.
You can use allowed vegetables in cheese and ready -made. However, they are allowed in the Ducan diet menu not every day at this stage. It should only be replaced by protein days (according to the "attack" phase) with the days when vegetables and herbs are allowed in the menu.
Protein Days Change with MixedAfter Ducan's diets are determined based on the desired overweight loss:Up to 10 kg = 1/1Up to 20 kg = 2/2From 30 kg or more = 5/5
According to the Ducan diet, it is necessary to increase the consumption of oatmeal up to 2 tablespoons during the "shift" phase. According to individual indications, they can be replaced by wheat bran or gray -made water. The use of purified water up to 2 liters per day increases. Physical activity should also be greater. According to the Ducan diet, the "change" stage should take a walk in the fresh air for at least 30 minutes a day. Don't forget about morning exercises to quickly achieve the desired result of weight loss.
What is possible, what can't be eaten?
What can be eaten in the exchange phase according to 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, pumpkin, asparagus, spinach, parsley, salad, cabbage, radish, zucchini, eggplants, onions and on celery, patch beans, beets, carrots;
- 1 ugly apple a day;
- Mushrooms.
An important nuance of the Ducan diet phase "shifts" is that the first phase of protein products can be arbitrarily confused, and only two ways a day can be selected from the extra.
Ducana diet "alternately" Stage from the menu should be excluded by the following products:
- Fatty meat and poultry (duck, goose);
- Fatty milk and dairy products;
- Potatoes, peas, beans, corn, lentils;
- Avocado, olives, olives;
- Cereals, pasta and bakery products (except 2 rye breads per day);
- Baking, sweet desserts, chocolate;
- Sugar;
- Mayonnaise.
The menu on the day
Change Phase - Ducing diet (breakfast, lunch, afternoon snacks, dinner):Monday:
- Omelette;
- Ear from trout;
- Milk;
- Rabbit in sour cream sauce.
Tuesday:
- Ovaries in French;
- Chicken cream-group;
- Cucumber, tomato;
- Beef steak. White cabbage salad.
Wednesday:
- Cottage. Apple;
- Seafood cocktail;
- Hard boiled egg;
- Different from the calf.
Thursday:
- Buckwheat porridge;
- Tom yam soup with shrimp;
- Kefir;
- Turkey stewed with vegetables.
Friday:
- Natural yogurt;
- Steamed chicken breast;
- Ham;
- Slightly salted salmon.
Saturday:
- Cucumber rolls;
- Borsch with meat;
- Natural yogurt;
- Mackerel filled with vegetables in the oven.
Sunday:
- Syrniki;
- Beef cutlets;
- Kefir;
- Fish soup.
Fixation phase
Consolidation phase according to Ducan systemIt is a gradual way out of the diet. At the same time, one continues to lose weight, but not so intense, about 400 grams a week. The duration of this phase is calculated individually depending on the kilograms thrown based on a 1 kg pre -reduced weight principle for 10 days "consolidation". For example, a person who has lost 6 kg should have a time of 60 days at the "consolidation" phase.
The Ducan Diet menu expands in the "consolidation" phase:
- Sweet fruits except bananas, cherries and grapes are added. But the permissible fruits of the day should not exceed the size of the average apple.
- It is allowed to introduce 6% cheese to the diet.
- You can use potatoes, rice, pasta, peas, beans and legumes twice a week.
- At this stage, the ducan diet increases the daily rate of oat bran up to 3 tablespoons. The cleaned water without gas should be drunk at least 1, 5-2 liters per day.
There is a need to follow physical activity, take part in charging or suitable, and take long walks for 30 to 60 minutes a day.
Ducan's "Consolidation" phase feature is so called"Celebration"In the area, these are meals when it is allowed to eat absolutely everything the soul and belly delight. They are arranged once a week and only in one meal, such as lunch. Ducan's diet should also be made once a week - protein. That is, only the use of protein products in the menu according to the "attack" stage.
List of recommended products
Authorized diet products in Ducan consolidation phase:
- All protein products allowed in the "attack" phase;
- All vegetables, supplements and spices allowed in the "consolidation" phase;
- Sour and sweet and sour fruits: oranges, mandarins, grapefruit, apples, kiwi, pears;
- Berries: melon and watermelon no more than 400 grams per day;
- Rice, potatoes, corn corn, peas, pasta, starchy products 2 times a week;
- Cheese 6% of the fat content of up to 40 g per day;
- Honey - 3 teaspoons a day;
- 2 slices of bread.
A detailed menu
Dyukan Diet - Menu in Consolidation Phase (Breakfast, Lunch, Afternoon Snack, Dinner):Monday:
- Oat flakes with honey;
- Chicken soup with noodles;
- Orange;
- Meat in French. Salad "Vitamin".
Tuesday:
- Omel with ham and cheese;
- Borsch with meat;
- Mandarin, kiwi;
- Pilaf with beef. Cucumbers, tomatoes, Bulgarian pepper.
Wednesday:
- Syrniki;
- Paelia with seafood;
- Apple;
- Turkey filled with plums in the oven.
Thursday:
- Honey cottage cheese;
- Meat hodgepodge;
- Cucumber, spinach;
- Potato mashed. Chicken liver. Carrot salad.
Friday:
- 2 hard boiled eggs;
- "Celebration" -is everything we want according to Ducan's diet;
- Kefir;
- Soup "Tom-Yam" with seafood.
Saturday:
- Natural yogurt;
- Seafood;
- Kefir;
- Lean the chop.
Sunday:
- Cottage cheese casserole;
- Ear from Sturgeon;
- Grapefruit;
- Pasta with cheese and ham. Green.
Stabilization phase
Ducan diet stabilization phase is the rules of food behavior that must be followed throughout life to maintain the result of weight loss and not overweight in the future.
According to Ducan's diet, you should follow 4 basic principles at the "Stabilization" stage:
- Use 3 tablespoons of oat bran and drink at least 1, 5-2 liters per day other than narcotic water;
- Pay special attention to your physical activity: avoid lifts, do daily walks for at least 30 minutes, do morning exercises, engage in fitness;
- Once a week to arrange the day of protein unloading according to the "attack" phase;
- In daily diet, all products or eat according to the "consolidation" stage. It is recommended to use fruit in the menu in the morning.
According to Ducan's diet, the "stabilization" phase is no longer a limit but a lifestyle. Don't worry about the holidays when you want to enjoy the culinary pleasures, because on this day you can afford a "holiday". The day after the "abdomen far from the abdomen" protein "attack" should be placed to avoid excess weight gain.
Authorized and prohibited products
Allowed products according to the Ducan system in the stabilization phase:
- Low -fat meat varieties (beef, veal, rider, pork 6%, rabbit);
- Poultry: chicken, turkey (leather -free);
- All fish varieties in all cooking variants;
- Low power milk and dairy products;
- Seafood;
- Offal;
- Lean ham without skin;
- Chicken and quail eggs;
- All vegetables (potatoes and legumes are consumed no more than 2 times a week in the menu);
- Fruits (except cherries, bananas and grapes), it is recommended to use in the first half of the day;
- Honey 3 teaspoons a 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, chemistry, pepper);
- Gelatin, dough baking powder, yeast;
- Vegetables, olive oil;
- Tea, coffee, herbal infusions and a decoction of sugar.
Menu
Ducan diet stabilization phase menu (breakfast, lunch, snack in the afternoon, dinner):Monday:
- Dwarf pudding;
- Norwegian soup with salmon;
- Grapefruit;
- Vegetable stew with turkey.
Tuesday:
- Omelet. Mandarin;
- Brirer. Cod liver;
- Kefir;
- Potato mashed. Slurred herring. Cabbage salad.
Wednesday:
- Rice porridge with milk;
- Sollyanka made of selected meat;
- Ham;
- Filled fish. Fresh vegetable salad.
Thursday:
- The egg is soft. Pear;
- Ear from the national team;
- Kefir;
- Beef steak with mustard.
Friday:
- Musli. Orange;
- Okroshka. File Heck;
- Kefir;
- Spaghetti with Bolognaz sauce.
Saturday:
- Oat flakes. Apple;
- "Celebration" -is everything we want according to Ducan's diet;
- Ham;
- Vinaigrette. Pepli fillet.
Sunday:
- Syrniki;
- Borsch with meat;
- Grapefruit;
- Chicken brigade. Bean beans in creamy sauce.