Ducan's diet is recognized as one of the most effective today.It is based on a clearly organized approach for the weight loss process and includes four stages: two, to lose weight (attack and alternation) and two, so as not to recover it (consolidation and stabilization of the weight for life).
Stage No. 1 "Attack"
Ducan's diet begins in the shortest stage: "attack", in which only the coma protein is allowed.Due to the loading of protein too large in the body, this period is limited by duration and, depending on the number of additional pounds, is on average:
- 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 stage of the diet, you must adhere to the following rules:
- Coma only protein foods.
- All products can cook, stew, cook in a slow cooking pot, bake, but without using oil.
- Reduce, and it is better to abandon the salt, replacing it with spices, herbs, lemon juice.
- Drink at least 2 liters.Water per day, tea and coffee.
- Eat 1.5 tablespoons.l.The oat bran in one day (with intolerance, can replace them with the same amount of dry and gruped sarracene wheat).
For the most efficient use of the phase "attack", it is recommended to comply with several 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 the "attack", many products are excluded from the menu, particularly those that contain glucose.In most cases, this negatively affects good and performance, weakness, headaches, lethargy, unpleasant breathing and body acetone smell.It is prohibited: sugar (except for sugar -substitute), 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: turkey meatballs + ginger tea
SOC for the afternoon: a piece of cake with citrus fruits
Dinner: Postfold
2 days
Breakfast: Cheesecakes tartering + herbal tea
Lunch: Chicken soup
Jocadura in the afternoon: Natural Greek Yogurt
Dinner: boiled shrimp + kefir
3 days
Breakfast: Sweet cottage cheese
Lunch: Guisado chicken liver
Jocadura in the afternoon: 2 oat cookies
Dinner: A piece of baked turkey + chamomile tea
4 days
Breakfast: Auside with milk
Lunch: Horn with herbs
Snack: Dietary jelly
Dinner: boiled fish + cupero
5 days
Breakfast: cottage casserole + chamomile tea
Lunch: ears
Spindle: boiled egg
Dinner: turkey chops
6 days
Breakfast: Ham eggs
Lunch: Fish casserole
Jocadura in the afternoon: Natural Greek Yogurt
Dinner: Meat suffers
7 days
Breakfast: quail eggs
Lunch: canned fish food
Snack: Dietary jelly
Dinner: steam chops
Approximate menu for 7 days (option 2)
1 day
Breakfast: Low craft cheese saucepan and sugar -free tea
Lunch: fish ear, oat bran
Shark: fruits
Dinner: baked meat in the oven with vegetables, potatoes
2 days
Breakfast: sugarless coffee and low -fat cabin cheese cakes
Lunch: Solyanka with bread
Jocadura in the afternoon: light vegetable salad
Dinner: vegetable salad and chicken meatballs
3 days
Breakfast: Bays with berry and low -fat cabin cheese
Lunch: fish ear
Shark: fruits
Dinner: low fat meat baked in the oven and kefir
4 days
Breakfast: low -fat cheese and yogurt
Lunch: pilaf rice with vegetables
Jocadura in the afternoon: low -fat yogurt with bran
Dinner: Chops with oat branch
5 days
Breakfast: scrambled eggs and coffee without sugar
Lunch: Teaching meatballs and vegetable salad
Snack: berries
Dinner: baked fish in the oven stew and vegetables
6 days
Breakfast: fried eggs with bran
Lunch: Solyanka
Shark: fruits
Dinner: baked meat, light vegetable salad and rice
7 days
Breakfast: boiled eggs and coffee without sugar
Lunch: light salad and turkey chops
Shark: fruits
Dinner: fish with vegetables
Stage No. 2 "Alternative" ("Cruise")
One of the most important stages of Ducan's diet.The alternation continues as much as it will be required to achieve the required weight.As in the attack, the scheme depends on what weight it needs to lose.Up to 10 kg of protein days and protein plant alternative in the sequence of 1: 1, 2: 2 or 3: 3. If it is more excess weight, then it will have to alternate the days-5: 5. However, Dr. Dukan recommends resorting to 5: 5 only in exceptional cases and under the supervision of a doctor, because this plan is quite difficult for the body.The most effective and at the same time sure is the scheme of 1: 1 o, in extreme cases, 2: 2.
Menu for a week
1 day
Breakfast: pancakes with lemon zest
Lunch: turkey meat chops, low fat yogurt
Afternoon socio: chicken eggs stuffed with homemade mayonnaise
Dinner: Ground chicken with spices
2 days
Breakfast: egg tortilla with ham and crutons
Lunch: Chicken soup
APPEARS OF THE AFTERNOON: César salad with chicken steak, hard cheese and celery stem
Dinner: Calabacin spaghetti;Kurin fillet
3 days
Breakfast: Cheese Cottage cheese cakes and oat bran.Egg cannon
Lunch: Eggs with croutons;Kurita Roll
SOC for the afternoon: sandwiches made of cottage cheese and slopes cooked to its self -shower of oat bran;Rose decoction
Dinner: Chicken fillet in yogurt sauce
4 days
Breakfast: pancakes;oatmeal
Lunch: beans in tomato sauce;Baked vegetables
SOC for the afternoon: vegetable salad;1 piece of bread
Dinner: Chicken fillet with beans and mushrooms
5 days
Breakfast: Tortilla with soft cottage cheese and ham
Lunch: steamed chop;trout soup
Jocadillo in the afternoon: low -fat cabin cheese with sugar and yogurt substitute
Dinner: T -shirt;Jeulash of meat
6 days
Breakfast: Damn is oat bran with low -fat cabin cheese
Lunch: summer salad vegetable;Baked chicken breast
Jocadura in the afternoon: cocktail in milk with protein
Dinner: meat with stewed vegetables
7 days
Breakfast: egg omelette;Boiled chicken
Lunch: Shireakia chicken soup
Jocura of the afternoon: toasted with cottage cheese;Rose decoction
Dinner: spice paper baked fish
Stage No. 3 "consolidation" ("consolidation")
The third stage of the Ducan diet, aimed at consolidating the result, is psychologically the most complex phase.A decrease in body weight to the planned brand has already been achieved, so that the restrictions in nutrition to many seem unnecessary.But if you break the rules of the program now, then all the previous efforts will be in vain, and the deceased kilograms will return.The duration of the "consolidation" stage is established depending on the number of fallen kilograms, for each for 10 days.So, losing weight for 30 kg, it is necessary to sit at this stage for 10 months (300 days).An additional advantage is that in this phase the weight continues to decrease by approximately 1 kg.per week.
Monday (protein-vegetable):
Breakfast: pancakes with meat filling, tea;
Lunch: fried eggs with vegetables;
Lunch: chopped with cauliflower, vegetable salad;
afternoon snack cheese drilling cake;
Dinner: zucchini cake with mushrooms and meat;
The second dinner is a Kéfir fall cocktail.
Tuesday (festive food):
Breakfast - tortilla with vegetables, coffee;
Lunch: milk sausages;
Lunch: any dish to your discretion, came;
Afternoon in the afternoon, a liver cake with carrot filling;
Dinner - domestic sausage;
The second dinner is the 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 socio - Bran Muffins, herbal infusion;
Dinner: liver chops, cabbage salad, tea;
The second dinner is marine cabbage, yogurt.
Thursday (protein):
Breakfast: cottage casserole;
Lunch: fish chops;
Lunch - Kurina sausage;
SOC for the afternoon - Kefir;
Dinner - stew;
The second dinner is the cottage cheese.
Friday (protein and vegetables):
Breakfast - Tortilla with ham, coffee with milk;
Lunch: pumpkin pumps in a slow cooking pot;
Lunch - Chicken bread (roll);
Afternoon socio - eggplant fan;
Dinner - Chicken bread (roll);
The second dinner is a cheese cake.
Saturday (protein-vegetable, with carbohydrates):
Breakfast - liver pancakes, tea;
Lunch - vegetable stew;
Lunch: Finnish cream soup, fish chops;
Afternoon socio: zucchini caviar;
Dinner: baked chest, chucrut;
The second dinner is yogurt.
Sunday (protein and vegetables):
Breakfast: cottage cheese, sugarless coffee (with a suctoror);
Lunch - zucchini caviar, yogurt;
Lunch soup, vegetable stew, herbal infusion;
Demistance of the afternoon: boiled chest, tea;
Dinner: cabbage salad, scrambled eggs;
The second dinner is a fermented row.
The "consolidation" ("consolidation") stage is the easiest in terms of compiling the menu.To prepare dishes, you can take recipes for the previous two phases, as well as use additional recipes suitable for diet, from 3 stages, in those days when carbohydrates is allowed.
Stage No. 4 "Stabilization"
The last stage of Ducan's diet is no less important than everyone else.The correct weight has already been achieved and fixed, but it is the phase of "stabilization" that will save it for the whole future life.
Allowed products
There are already few prohibited products at this stage of weight loss, and its absence is tolerated quite calmly.First, it is sugar and fructose.At the beginning of the "stabilization", the body wean of sweets and simply does not need to get used to again.
When choosing the allowed dishes, the following rules must be followed:
- Vegetables can be consumed in any amount;
- Fruits: Once one day one (for example, an apple, a bodiness or two plums);
- Cheeses: solid varieties of low fat content, excluding goats and cheese cheeses;
- meat - low fat species;
- Bird: without skin, the best of the entire part of the file;
- Dairy products: low in fatty and low lactose;
- salt - in limited amounts;
- bread - rye, integral grain, no more than 100 g;
- Starch products: no more than two per day;
- The daily saving standard - 3 tablespoons.l.
The "stabilization" phase is an example of a balanced diet, whose base is food, rich in protein, fiber and complex carbohydrates.
The approximate menu of this diet phase is seen:
Day 1:
Breakfast is a slice of whole wheat bread with cottage cheese, coffee with milk;
Lunch: Bousse broth, chops;
Afternoon the afternoon of the sandwich and firing pancakes, fermented baked planes;
Dinner: fish with baked vegetables under a cortex of cheese.
Day 2:
Breakfast - tortilla with tomato pieces, tea;
Lunch - mushroom soup, whole grain bread;
Jocadillo in the afternoon: nurses with filing of fractures and fruit sauce, yogurt with bran;
Dinner: Shrimp with soy sauce, herbal infusion.
Day 3:
Breakfast - oatmeal, coffee with milk;
Lunch - Borsch Green, boiled chest, Greek salad;
SOC for the afternoon: a part of a cake with liver, tea;
Dinner - Calf de Tefteli, Kefir with bran.
Day 4:
Breakfast - cottage cheese, coffee with milk;
Lunch - Calf cuts;
Afternoon socio - Kefir with Bran;
Dinner - Chicken Souffle.
Day 5:
Breakfast - tortilla, cheese, tea;
Lunch: onion soup, cut, fruits;
Jocadillo in the afternoon: cottage cheese, kefir with bran;
Dinner: baked fish with vegetables, tea.
Day 6:
Breakfast: clock with fruits, green tea;
Power lunch soup, naga chicken, integral grain bread;
Jocadillo in the afternoon: zucchini pancakes, kefir with bran;
Dinner - Mejillones.
Day 7:
Breakfast: chocolate cupcake, cheese, coffee;
Lunch: chicken broth, egg, whole bread;
Jocadura of the afternoon: curd, kefir with bran;
Dinner is a fish casserole.
Rupture
What to do if there was a breakdown, you allowed you too much and ate prohibited products, without taking a diet to a logical conclusion?Ducan suggests not to despair in this case and adhere to the next tactics:
- the next 2 days to exclusively protein;
- If the breakdown occurred in the "attack" phase, it must extend for 2 days;
- increase daily water consumption to 2 liters;
- sleep more than usual;
- Daily walks must be at least an hour in the next 3-4 days;
- Limit salt consumption.
To avoid breakdowns, it is important to remember several rules:
- In the stages of "cruise" and "fixation", the weight comes out slowly, but this is not a reason to break and lose hope of achieving the desired forms;
- The entire diet period is available and there must always be only what is allowed to use;
- You can never blame yourself for a collapse, because a sense of guilt often leads to seal.
Immediately after breakdown, you must maximize your physical activity and for any victory and achievements to reward yourself with something pleasant.The effectiveness of the diet depends largely on the willpower that allows you to resist any temptation and continue to lose weight, even after the interruptions.
Results
The diet results are also impressive: the first 2-3 kilograms go in the first stage in just 5-7 days.In 2 stages, approximately 1 kg per week are lost.Therefore, in the first month, on average, 5-8 kilograms can be undone, in 3 months-15-18 kg.It should be taken into account that each organism reacts differently to new nutritional conditions, so weight loss will also be individual.