Ducan's diet is known as one of the most effective today.It is based on a clearly organized approach to the process of weight loss and includes four stages: two - to lose weight (attack and alternation) and two - so as not to gain it (consolidation and weight stabilization for life).
Stage no.1 "attack"
Ducan's diet begins in the shortest stage - the "attack", on which only protein is allowed.Due to the very large load of protein in the body, this period is limited by duration and, depending on the number of additional pounds, is on average:
- with overweight up to 5 kg - 1-2 days;
- 5-10 kg-2-3 days;
- 10-20 kg-3-5 days;
- 20-30 kg-5-7 days;
- If you need to lose 30 kg and more than 7-10 days.
In the first phase of the diet, you must adhere to the following rules:
- Eat protein foods only.
- All products, you can cook, simmer, cook in a slow pot, bake, but without using oil.
- Lower, and it is best to completely abandon the salt, replacing it with spices, herbs, lemon juice.
- Drink at least 2 liters.Water per day, given tea and coffee.
- Eat 1.5 tbsp.l.The oats in one day (with intolerance, you can replace them with the same amount of dry, ground buckwheat).
For more efficient use of the "attack" phase it is recommended to respect some recommendations of Dr.Ducan, which will help the body more stress to respond to a new diet.This is due to the fact that in "attack", many products are excluded from the menu, especially those containing glucose.In most cases, this adversely affects well -being and performance, weakness, headache, lethargy, unpleasant breathing and the smell of acetone from the body may appear.Prohibited: Sugar (except sugar -discount), ketchup, any oil, alcohol and all other products containing carbohydrates and fats.
Approximate menu for 7 days (Option 1)
1 day
Breakfast: 2 boiled eggs
Lunch: Meatballs of turkey + ginger tea
Snack afternoon: a piece of citrus cake
Dinner: The presented part presented
2 days
Breakfast: Cheesecakes steeling + herbal tea
Lunch: chicken soup
Snack afternoon: natural Greek yogurt
Dinner: boiled shrimp + kefir
3 days
Breakfast: sweet cheese
Lunch: boiled chicken liver
Afternoon snack: 2 cookie with oatmeal
Dinner: A piece of roasted turkey + chamomile tea
4 days
Breakfast: porridge from oat bran with milk
Lunch: Chicken roasted with herb
Snack: dietary jelly
Dinner: Boiled Fish + Cupher
5 days
Breakfast: cheese tile of curd + chamomile tea
Lunch: ears
Rosticer: Boiled egg
Dinner: Turkey of Turkey
6 days
Breakfast: Eggs with bacon
Lunch: fish casserole
Snack afternoon: natural Greek yogurt
Dinner: Suffle meat
7 days
Breakfast: Quail eggs
Lunch: Canned fish food
Snack: dietary jelly
Dinner: steam chicken cutlets
Approximate menu for 7 days (Option 2)
1 day
Breakfast: Low needle table and unsaturated unsaturated tea
Lunch: Wear fish, oat bran
Rosticer: Fruits
Dinner: Roasted meat with vegetables, potatoes
2 days
Breakfast: Sugar -free coffee and cheese from low cheese
Lunch: Solyanka with bread
Snack Afternoon: Lightweight Vegetable Salad
Dinner: vegetable salad and chicken
3 days
Breakfast: Casserole with berries and low retail curd
Lunch: Wear fish
Rosticer: Fruits
Dinner: Oven roasted low meat, and kefir
4 days
Breakfast: cheese and low yogurt with low villa
Lunch: Pilaf rice with vegetables
Afternoon Rostice: Lower Retail with bran
Dinner: Cutlets with oat branches
5 days
Breakfast: scrambled eggs and unsaturated brown
Lunch: Learn with meatballs and salad with vegetables
Snack: berries
Dinner: baked fish in the oven and worry stew
6 days
Breakfast: Eggs fried with bran
Lunch: Solyanka
Rosticer: Fruits
Dinner: roasted meat, light vegetable salad and rice
7 days
Breakfast: boiled eggs and unsaturated brown
Lunch: Salad of Light and Turkey of Turkey
Rosticer: Fruits
Dinner: Fish with vegetables
Stage no.2 "Alternation" ("Navigation")
One of the most important stages of Ducan's diet.The alternation continues as much as it will be required to reach the required weight.As in the attack, the scheme depends on the weight you need to lose.Up to 10 kg of day-proteins and alternative protein protein in sequences 1: 1, 2: 2 or 3: 3. If the excess weight, then you will need to alternate days-5: 5. However, Dr.Dukan recommends using 5: 5 only in exceptional cases and under the supervision of a doctor, because this scheme is quite difficult for the body.The most effective and at the same time safe is the scheme of 1: 1 or, in extreme cases, 2: 2.
Menu for a week
1 day
Breakfast: Pancakes with lemon zall
Lunch: Green Seafood Cuttings, Lower Yogurt
Afternoon Snack: chicken eggs filled with home -made mayonnaise
Dinner: Chicken on the ground with spices
2 days
Breakfast: Egg omelets with bacon and croutons
Lunch: chicken soup
Snack Afternoon: Caesar Salad with chicken fillet, hard cheese and celery leaks
Dinner: spaghetti from zucchini;Kuri
3 days
Breakfast: cheesecakes from weak cottage cheese and oat bran;egg
Lunch: eggs with croutons;sheave
Snack afternoon: sandwiches made of curd and bread tired of oat bran;Rose
Dinner: Chicken fillet in yogurt sauce
4 days
Breakfast: pancakes;oat
Lunch: beans in tomato sauce;Roasted vegetables
Afternoon snack: vegetable salad;1 loaf of bread
Dinner: chicken fillet with patch beans and mushrooms
5 days
Breakfast: omelets with soft cottage cheese and bacon
Lunch: steam chicken;trout soup
Afternoon Rostice: Low Cheese with Villa with Sugar Substitutes and Yogurt
Dinner: shirt noodles;gum
6 days
Breakfast: hell from oat bran with low curd
Lunch: summer salad vegetables;Roasted chicken breast
Snack afternoon: Cocktail in milk with protein
Dinner: boiled vegetable meat
7 days
Breakfast: egg omelets;Boiled chicken
Lunch: Chicken Soup from Shireakia
Afternoon snack: curd toast;Rose
Dinner: Roasted fish in spices
Stage no.3 "Consolidation" ("Consolidation")
The third phase of the Ducan diet, aimed at consolidating the result, is psychologically the most complex phase.A decrease in body weight in the planned sign has already been reached, so food restrictions for many people seem unnecessary.But if you break the program rules now, then all previous efforts will be in vain, and the removed pounds will return.The duration of the "consolidation" phase is set depending on the number of fallen pounds - for each 10 days.So when you lose weight by 30 kg, it is necessary to sit at this stage for 10 months (300 days).An additional bonus is that at this stage the weight continues to drop by about 1 kg.per week.
Monday (protein-living):
Breakfast - pancakes with meat filling, tea;
Lunches - vegetable fried eggs;
Lunch - chopped with cauliflower, vegetable salad;
Cheese cake with afternoon snack;
Dinner - pumpkin pie with mushrooms and meat;
The second dinner is a cocktail falling into Kefir.
Tuesday (Festive meal):
Breakfast - omelets with vegetables, brown;
Lunches - milk sausages;
Lunches - any container at their discretion, wine;
Snack afternoon-a hepatic cake with rare carrot filling;
Dinner - home sausage;
The second dinner is Olivier salad.
Wednesday (protein and vegetable day):
Breakfast - soft eggs, coffee with milk;
Lunch - vegetable salad, mushrooms;
Lunch - chicken soup with mushrooms, vegetable stew, kefir;
Afternoon snack - Bran muffins, herbal infusion;
Dinners - liver cutlets, cabbage salad, tea;
The second dinner is sea cabbage, yogurt.
Thursday (protein):
Breakfast - Casserole Cheese Cheese;
Lunches - fold cutlets;
Lunch - Kurina Kurina;
Afternoon snack - kefir;
Dinner - worry;
The second dinner is Mousse Cheese Cheese.
Friday (protein and vegetable day):
Breakfast - bacon omelet, milk coffee;
Lunch - pumpkin porridge in a slow pot;
Lunches - chicken bread (roll);
Afternoon Snack - Eggplants fan;
Dinner - chicken bread (flip);
The second dinner is a dairy.
Saturday (protein-living, carbohydrate):
Breakfast - Pancakes of the liver, tea;
Lunch - vegetable worry;
Lunch - Finnish cream soup, fish cut;
Afternoon snack - pumpkin caviar;
Dinner - roasted chest, nude cabbage;
The second dinner is yogurt.
Sunday (protein and vegetable day):
Breakfast - cottage cheese, sugar -free coffee (with success);
Lunch - pumpkin caviar, yogurt;
Lunch-sup, vegetable stew, herbal infusion;
Afternoon snack - boiled chest, tea;
Dinner - cabbage salad, scrambled eggs;
The second dinner is a fermented line.
The "consolidation" ("consolidation") phase is easier in terms of menu compilation.To prepare dishes, you can get recipes for the previous two stages, as well as use additional dietary recipes, starting from 3 stages, in those days when the use of carbohydrates is allowed.
Stage no.4 "Stabilization"
The last stage of Ducan's diet is no less important than everyone else.The exact weight has already been reached and fixed, but it is the stage of "stabilization" that will save it for the whole life.
Products allowed
There are already few prohibited products at this stage of weight loss, and their absence is tolerated quite smooth.First of all, it is sugar and fructose.With the start of "stabilization", the body is removed from the sweets and simply does not need to learn it again.
When selecting the dishes allowed, the following rules should be followed:
- Vegetables can be consumed in any amount;
- Fruits - once a day part (for example, an apple, an persimmon or two plums);
- Cheeses - solid varieties with low fat content, excluding goats and mold cheeses;
- meat - low species;
- Bird - without leather, the best of all the file part;
- Dairy products - low and low lactose lactose;
- salt - in limited quantities;
- bread - rye, whole grain, no more than 100 g;
- Starch products - no more than two a day;
- Bran daily rate - 3 tbsp.l.
Stabilization stage is an example of a balanced diet, the base of which is food, rich in protein, fiber and complex carbohydrates.
The rough menu of this diet phase looks as follows:
Day 1:
Breakfast is a slice of whole bread with curd, coffee with milk;
Lunches - bousse soup, cutlets;
afternoon with snacks and fireplaces, fermented baked hazelnuts;
Dinner - fish with roasted vegetables under a cheese crust.
Day 2:
Breakfast - omelets with tomato pieces, tea;
Lunches - mushroom soup, whole bread;
Afternoon Snack - nurses with curd and fruit sauce, yogurt with bran;
Dinner - shrimp with soy sauce, herbal infusion.
Day 3:
Breakfast - oatmeal, coffee with milk;
Lunch - green borsch, boiled chest, Greek salad;
Afternoon snack - part of a liver cake, tea;
Dinner - beef Tefteli, kefir with bran.
Day 4:
Breakfast - Casserole with cottage cheese, coffee with milk;
Lunches - beef cutlets;
Afternoon Snack - kefir with Bran;
Dinner - chicken souffle.
Day 5:
Breakfast - omelet, cheese, tea;
Lunch - onion soup, chop, fruit;
Afternoon snack - cottage cheese, bran kefir;
Dinner - roasted fish with vegetables, tea.
Day 6:
Breakfast - curd with fruit, green tea;
Soup for lunch-purree, chicken naga, full wheat bread;
Afternoon snack - zucchini pancakes, bran kefir;
Dinner - mussels.
Day 7:
Breakfast - chocolate cupcake, cheese, coffee;
Lunches - chicken soup, eggs, whole grain bread;
Snack afternoon - Curdled, Kefir with Bran;
Dinner is a fish casserole.
intersection
What should you do if a split has happened, you allowed yourself a lot and ate prohibited products without bringing a diet to a logical conclusion?Ducan suggests not despair in this case and adhere to future tactics:
- The next 2 days to make protein exclusively;
- If the separation has occurred in the "attack" phase, it should be extended for 2 days;
- Increased daily water consumption to 2 liters;
- sleep more than usual;
- Daily walks should be at least one hour in the next 3-4 days;
- Limit salt consumption.
To prevent breakdowns, it is important to remember some rules:
- In the stages of "navigation" and "adjustment", the weight goes slowly, but this is not a reason to break and lose the hope of achieving the desired forms;
- The entire diet period is available and should always have only what is allowed to use;
- You can never blame yourself for a breakdown because a feeling of guilt often leads to signature.
Immediately after breaking, you need to maximize your physical activity, and for every victory and achievement to reward yourself with something pleasant.The effectiveness of the diet depends largely on the will that allows you to resist any temptation and continue to lose weight, even after interruptions.
results
The results of the diet are also impressive: the first 2-3 pounds are removed in the first phase in just 5-7 days.Within 2 stages, about 1 kg per week is lost.Thus, in the first month, on average, you can save from 5-8 pounds, to 3 months-15-18 kg.It should be borne in mind that each organism reacts differently to new food conditions, so weight loss will also be individual.