Dyukan Diet: Authorized Products

Before you start eating a ducan, you should consult your doctor about nutritional compatibility and body characteristics and health.

The first stage is "attack"

The hardest period in terms of restrictions.It is necessary to completely exclude carbohydrate and fatty foods by creating a full diet on protein.

The purpose of the initial phase is to restructure food habits and speed up metabolism.Losing 1-6 kilograms is possible.

It is forbidden to withstand the attack period for more than 10 days.Protein food research can lead to complications in kidney work, causing osteoporosis.

The basic rules of the "attack" phase

The absence of carbohydrates causes the body to supplement its energy reserves from the fat depot.

You need to follow some principles for the maximum effect of an artificially designed deficit:

• Use a strictly matched list of products that are permissible for the first step;
• Eat with foods 1.5 tbsp.l.any kite;
• Follow the drinking regime;
• Use permissible heat treatment methods;
• Practice daily sports loads (walking, jogging, gymnastics).

Authorized Ducan diet products for "attack":

Category	Hand over
Meat	Turkey, chicken, beef, rabbit, offal
Fish	Fresh and smoked
Seafood	Everything
Milk, eggs	Stupid

Initially, other products are not intended to be used, even the greens are added slightly.Olive oil (1 tsp) or a little nut is allowed.

Phase "attack" menu

Half an hour before a meal, there is a drunk 1 cup of ordinary non -carbonated liquid.1 spoon of bran (oatmeal, rye, wheat) is used with food.Store baking replacement - cakes on Ducan.

Approximate diet for the week:

Day	1. A meal	Snack	2. Meals	Snack	Dinner
Monday	Egg, 100 g cottage cheese, fruit compote	Yogurt with semi -c.a tablespoon of bran	Soup with meat, an outstanding toast	Yogurt Glass 0%	Fried a couple of any fish
Tuesday	Omlet with pieces of meat fillet, black tea	Curd cheese	Chicken cutlets - 2 pieces, black bread solid	Kefir - 200 g	Turkey in the oven
Wednesday	Ducanovsky cheesecakes, green tea	Learning mass - 120 g	Ear, 2 small bran tortillas	Crab sticks	Rabbit with garlic
Thursday	Coffee	Soft curd mass - 110 g	Fried breasts, dried toast	Mint drink	Eggs with ham
Friday	2 boiled eggs, herbal tea	Kefir, 0.5 tbsp.l.kite	Boiled shrimp - 300 g	Curd	Fiction soup
Saturday	Oatmeal, fruit drink	Curd	Boiled liver, egg	Ryazhenka - 250 g	Fish mining cutlets
Sunday	Cottage Cheese Castrol, Compote	Curd cheese	Broth	Milk	Beef with garlic

Weekly menu for attack

	First breakfast	lunch	dinner	afternoon snack	dinner
Monday	2 eggs with milk and herbs, sandwich with ham, coffee	Low -fat Yogurt - 150 g	Fried chicken fillet with lemon and garlic - 300 g	Cooked shrimp	Any fish - 300 g, kefir - 200 g
Tuesday	Cheese, tea	Porridge from oat bran with milk	Drive from minced meat	Oat cuts	Baked meatballs from Turkey
Wednesday	Boiled eggs, coffee	Lemon pie, yogurt	Mackerel fried in white wine	whipped protein dessert, peppermint tea	A rule from an omelet with red fish
Thursday	Wind sandwich, boiled egg, tea	calf veal steam cutlets	Ear from salmon	kefir	Fish salad
Friday	Omlet with cheese	Fried chicken breast	Beef soup	Dessert from cottage cheese	Sali fillet for steam
Saturday	Eggs with ham	Fish pie, tea	Beef steak	Pancakes from the bran	Meatballs with oat branch
Sunday	crab salad	Coffee cake	Ear of salmon and boiled eggs	Milk cocktail with vanilla	Fiction from turkeys

Monday:

• Breakfast - chicken pancakes, kefir.
• Lunch - tomato soup with seafood, green tea.
• Snacks - cottage cheese casserole, yogurt.

• Dinner - casserole with chicken and broccoli.

Tuesday:

• Breakfast - pancakes, coffee.
• Lunch - meatballs soup, tea.
• Snowman - cheesecakes, kefir.
• Dinner is an egg roulette with fish paste.

Wednesday:

• Breakfast - fried eggs with vegetables, coffee.
• Lunch - fried sea bass with grilled vegetables
• Snack - kefir with bran.
• Dinner - spinach and egg pie.

Thursday:

• Breakfast - rolls with tuna.
• Lunch - ear, tea.
• Snacks - pancakes with cottage cheese.
• Dinner - fried mussels.

Friday:

• Breakfast - vegetable casserole with egg
• Lunch - fried meat, tea.
• Snacks - yogurt and bran bread.
• Dinner is cottage cheese with zucchini.

Saturday:

• Breakfast - omelette with salmon, diluted juice.
• Lunch - chicken soup, tea.
• Snack - kefir with bran.
• Dinner - turkey meatballs.

Sunday:

• Breakfast - cottage cheese cheese casserole, coffee.
• Lunch - cauliflower and green tea soup.
• Snacks - crab rolls.
• Dinner - zucchini pancakes with chicken.

Monday

1. Breakfast is a homemade egg omelette, low fat ham, green tea.
2. Lunch - ear from red fish.
3. Snacks - milk, cottage cheese.
4. Dinner is a low fat steak from a turkey, kefir.

Tuesday

1. Breakfast - 2 pieces HEK, coffee or green tea.
2. Lunch is grilled chicken with herbs without fat.
3. Snacks are a casserole with low fat puree, natural yogurt.
4. Dinner - beaten from minced meat, herbal tea.

1. Breakfast - cottage cheese, chamomile tea.
2. Lunch - porridge from oat bran, green tea.
3. Snacks - bent cheesecakes, natural yogurt.
4. Dinner - fried perch, herbal tea.

Thursday

1. Breakfast - boiled chicken, coffee or tea.
2. Lunch - ear with different fish, peppermint tea.
3. Snacks - soy cheese, green tea.
4. Dinner is a Mimosa salad, a decoction of nomcates.

Friday

1. Breakfast - cottage cheese lemon casserole, natural yogurt.
2. Lunch is a light broth with quail, herbal tea.
3. Snacks - pancakes from bran, kefir.
4. Dinner - cutlets of low -fat pork, milk.

Saturday

1. Breakfast - 2 boiled eggs or omelette, chamomile tea or coffee.
2. Lunch - veal steaks, peppermint tea.
3. Snacks - cottage cheese, natural yogurt.
4. Dinner - turkey, milk, milk.

Sunday

1. Breakfast - melted cheese, buckwheat porridge in milk.
2. Lunch - salmon ear, chamomile tea.
3. Snacks - oatmeal from bran, milk.
4. Dinner - squid, soy cheese, kefir.

Interference

What to do if you collapse, you allowed yourself too much and eating forbidden products without a logical diet?Ducans proposes in this case to ignore despair and follow the next tactic:

• the next 2 days to cook only proteins;
• If the collapse occurred in the "attack" stage, it should be extended for 2 days;
• increase daily water consumption to 2 liters;
• sleep more than usual;
• Daily walks should be at least an hour in the next 3-4 days;
• Limit salt consumption.

It is important to remember several rules to prevent collapse:

• The "cruise" and "fixation" phase is slow, but this is not a reason to disrupt and lose hope of reaching the desired forms;
• The entire diet period is available and should always be just what is allowed to use;
• You can never blame yourself for collapse, because the feeling of guilt often leads to sealing.

Immediately after collapse, you need to attend physical activity and any victory and achievements to reward yourself with something pleasant.The effectiveness of the diet depends to a large extent on the willpower, which allows you to withstand any temptation and continue to lose weight even after the disorder.

Each day menu: Ducan diet table

The whole Pierre Ducan Protein Diet is to use a certain group of foods allowed at different periods.We give tables with suggestions for food choices.They can be combined with each other and consume in any form, only you cannot eat fried dishes, it is better to choose a baking or deletion method.

Attack

The protein diet begins with a body attack with pure protein.At this stage, you should exclude all carbohydrate -containing products, but according to diet rules you can use onions (up to 1 piece) and garlic as spices.

Product group	Authorized	Prohibited	Mark
Meat	Any bird, veal, offal, subject, rabbit meat, ham without fat	Goose and duck meat	Any other than baking in oil preparation method
Fish	You can all varieties, canned goods in your juice, crab sticks and smoked fish can be rare	Canned food with butter
Seafood	You can do everything without exception
Dairy	You can all with fat up to 1.5%	High dairy products with additives and sugar
Eggs	Protein in unlimited quantities, yolk 3-4 pieces per week
Beverage	Water, tea, coffee, chicory	Juices, lemonade	Tea and coffee are weak, water without gas at least 2 liters
Spice	Onions, soy sauce, greens, tomato paste, lemon juice for salads	Onion
Other products	Lapsa shiraitaka, vegetable oil is not more than 1 tbsp.Flax seeds, tofu, seytan, coji berries

Cruise

You should include all products from the previous table on the daily menu.They should be consumed on protein days.You can add protein and vegetable days:

• carrot;
• cabbage;
• beets;
• all greens and sheet salads;
• patch beans;
• onions;
• asparagus;
• celery;
• Spinach.

At this stage you can consume plant products with low sugar and starch.You cannot use potatoes, legumes, corn, pasta, avocado.From the allowed products you can make salads tasted with lemon juice or a small amount of oil, boil or bake them.Daily use of oat bran should be increased to 2 tbsp.l.

Correction

Product group	Flee	This is forbidden	Portions
Bread	Rye receipt		Up to 50 per day
Fruit	Any except forbidden	Grapes, bananas, dried fruits, cherries, cherries	Up to 200 g per day
Cheese	Minimum fat content - 15%		40 g
Very starch products	Potatoes, legumes, rice, pasta, etc.		1 once a week to 150-200 g
Group	Buckwheat and rice		200 g buckwheat, 150 g rice
Meat	Pork, beef, bacon, lamb		1-2 times a week
Other	Pastry, mayonnaise		2 times a week in minimal quantities

At this stage, you should use 2 tbsp each day on an empty stomach.l.Oat bran and clean water at least 2 liters.

There are virtually no limitations in the third stage of the protein diet.But in order to maintain weight, it will be necessary to leave high sugar and starch foods.More precisely, they can be in the diet, but extremely rare - 1 serving per week.The products can be combined with each other and cook in some way, except for baking in oil.

During stabilization, protein foods are still the basis of a diet that is recommended to consume in limited amounts with vegetables, fruits and cereals.Make sure the protein days are unloaded once a week.

Stabilization

Stabilization is a stage that is not limited to time.After transferring the previous 3 stages, you can return to the usual diet.But you should prefer fresh vegetables and protein products.It is necessary to limit the amount of starchy products, bread, pasta, greasy meat, cheese and cereals.

So that the lost kilograms do not recover quickly, you have to play sports, walk in the fresh air and lead an active lifestyle.Once a week, you should definitely cook a fasting protein day according to the attack menu.Every day on an empty stomach you should take 3 tablespoons of oat bran and follow the drinking regimen.

Gymnastics

Special attention should be paid to motor activity in order to achieve a quick weight loss during Pierre Dukan's diet.Simple physical exercises, daily hiking and bicycle walks will positively affect the health and appearance of lost weight

Fit figure will provide trips to the gym.You can deal with 3 times a week.Take any opportunity to give up transport.Weight loss will take place at a rapid pace if the muscle tissue works and the calories are burned faster, dividing the lipid deposits.

Stabilization phase

The final stage of a Ducana diet is no less important than everyone else.The correct weight has already been achieved and determined, but it is the "stabilization" phase that will save it throughout life.

General rules

The rules and suggestions here are much smaller and they are quite simple and do not require much effort.To maintain the right body weight, you need:

• Never overeat is just a slight saturation.
• Eat 3 tbsp.l.oat bran
• Control daily liquid speed-drinks at least 2 liters.
• Arrange one pure protein day each week
• Drive an active lifestyle - walk with your feet, leave the elevator, move more.

Authorized products

There are already few forbidden products at this stage of weight loss and their absence is quite peaceful.First of all, it is sugar and fructose.Until the "stabilization" starts, the body is divided from sweets and simply does not have to get used to it.

The following rules must be followed when selecting the allowed dishes:

• Vegetables can be consumed in any quantity;
• Fruits - once a day for one portion (eg one apple, one persimmon or two plums);
• Cheeses - solid low -fat varieties, except goats and mold cheeses;
• meat - low fat species;
• Bird - skinless, preferably from all part of the file;
• Dairy products - low fat and low lactose;
• salt - in limited quantities;
• Bread - rye, whole grain, not more than 100 g;
• Stareshy products - no more than two per day;
• The daily norm of bran - 3 tbsp.l.

If all the previous phases of the Ducan diet were transferred correctly, then in Stage 4 the body is already restored in a new mode of operation, actively dividing calories, does not produce fat reserves, fully equating useful substances.

In the "stabilization" phase, the transition to a healthy diet and complete release from harmful food habits: tendency to overeat, grab stress, etc.

At the end of the stabilization phase, try to follow the basics of proper nutrition and periodically during the day to unload the stomach, following the dietary norms.The key is to accumulate patience and give up "food waste".The diet includes a large amount of protein that forms and strengthens every cell in the human body.If you follow the rules for each stage, after some time, you will create new habits and forget about being overweight forever.