Ducan's diet is recognized as one of the most effective today.It is based on a clearly organized approach to the weight loss process and includes four stages: two - to lose weight (attack and alternation) and two - not to recover (consolidation and weight stabilization for life).
Internship No. 1 "Attack"
Ducan's diet begins at the shorter stage - "attack," in which only protein can eat.Due to the very large protein load in the body, this period is limited by duration and, depending on the number of extra 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 to 10 days.
In the first stage of the diet, you should join the following rules:
- Eat only protein foods.
- All products, you can cook, cook, cook in a slow pan, bake, but without using oil.
- Reduce and it is better to completely abandon salt, replacing it with spices, herbs, lemon juice.
- Drink at least 2 liters.Water a day, given tea and coffee.
- Eat 1.5 tablespoon.l.Brania de Oats in one day (with intolerance, you can replace them with the same amount of dry and ground sarracene wheat).
For the most efficient use of the "attack" phase, it is recommended to comply with several recommendations from Dr. Ducan, which will help the body more stress respond to a new diet.This is due to the fact that in the "attack", many products are excluded from the menu, in particular those containing glucose.In most cases, this negatively affects well -being and performance, weakness, headaches, lethargy, unpleasant breathing and the smell of acetone from the body may appear.It is prohibited: sugar (except sugar substitutes), ketchup, any oil, alcohol and all other products that contain carbohydrates and fats.
Approximate menu for 7 days (option 1)
1 day
Breakfast: 2 boiled eggs
Lunch: Peruvian meatballs + ginger tea
Afternoon Snack: A piece of cake with citrus
Dinner: Posted Part
2 days
Breakfast: Steel Steel + Herbal Tea
Lunch: chicken soup
Afternoon Snack: Natural Greek yogurt
Dinner: boiled shrimp + kefir
3 days
Breakfast: sweet cottage cheese
Lunch: cooked chicken liver
Afternoon snack: 2 oat cookies
Dinner: a piece of roasted turkey + chamomile tea
4 days
Breakfast: porridge of oat bran with milk
Lunch: Baked Chicken with Herbs
Snack: Food Jelly
Dinner: cooked fish + cupher
5 days
Breakfast: Cottage cheese casserole + chamomile tea
Lunch: Ears
Snack: boiled egg
Dinner: Peru
6 days
Breakfast: Eggs with ham
Lunch: Fish Cushion
Afternoon Snack: Natural Greek yogurt
Dinner: Meat suffered
7 days
Breakfast: quail eggs
Lunch: Fish canned food
Snack: Food Jelly
Dinner: steam chicken gutters
Approximate menu for 7 days (option 2)
1 day
Breakfast: low cottage cheese casserole and fat and sugarless tea
Lunch: Fish ear, oat bran
Snack: Fruits
Dinner: baked meat in the oven with vegetables, potatoes
2 days
Breakfast: Coffee without sugar and low -fat cottage cheese cheesecakes
Lunch: Sellanka with Bread
Afternoon Snack: Light vegetable salad
Dinner: chicken vegetable salad
3 days
Breakfast: casserole with fruits and low fat cottage cheese
Lunch: Fish ear
Snack: Fruits
Dinner: baked low meat and kefir
4 days
Breakfast: low cottage cheese and yogurt
Lunch: Pilaf of rice with vegetables
Afternoon snack: low yogurt with bran
Dinner: Cordes with Oat Branch
5 days
Breakfast: scrambled eggs and sugar -free coffee
Lunch: Vegetable Teaching Meatballs and Salad
Snack: berries
Dinner: Fish roasted in the oven and stew of vegetables
6 days
Breakfast: fried eggs with bran
Lunch: Sellanka
Snack: Fruits
Dinner: Baked meat, light vegetable salad and rice
7 days
Breakfast: boiled eggs and sugar -free coffee
Lunch: light salad and turkey chops
Snack: Fruits
Dinner: Fish with vegetables
Internship No. 2 "alternation" ("cruise")
One of the most important stages of Ducan's diet.The alternation remains as much as it will be necessary to achieve the weight required.As in attack, the scheme depends on the weight you need to lose.Up to 10 kg-proteins and plant protein alternatives in the sequence of 1: 1, 2: 2 or 3: 3. If more overweight, you will have to switch 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 scheme is very difficult for the body.The most effective and at the same time safe is the 1: 1 scheme or, in extreme cases, 2: 2.
Menu for a week
1 day
Breakfast: Pancakes with lemon zest
Lunch: turkey meat chops, low yogurt
Afternoon Snack: Chicken eggs stuffed with homemade mayonnaise
Dinner: ground chicken with spices
2 days
Breakfast: egg omelet with ham and croutons
Lunch: chicken soup
Afternoon Snack: Caesar salad with chicken fillet, hard cheese and celery rod
Dinner: Zucchini spaghetti;Kurin's Fillet
3 days
Breakfast: Skim Cottage Cheese and Bran of Oatmeal Cheesecakes;Eggs-Scramble
Lunch: Croutons eggs;Kurita roll
Afternoon Snack: Sandwiches made of Cottage cheese and auto -oatmeal yeast bread;Roseiph Decoction
Dinner: Chicken fillet in yogurt sauce
4 days
Breakfast: pancakes;oat
Lunch: beans in tomato sauce;Baked vegetables
Afternoon snack: vegetable salad;1 Piece of Bread
Dinner: Chicken fillet with beans and mushrooms
5 days
Breakfast: omelet with soft cottage cheese and ham
Lunch: steam cooked chicken cut;trout
Afternoon Snack: low cottage cheese with sugar and yogurt replacement
Dinner: Shirthaia noodles;Meat goulash
6 days
Breakfast: Wow the oat bran with low fat cottage cheese
Lunch: summer salad vegetable;Baked chicken breast
Afternoon Snack: Cocktail in milk with protein
Dinner: Meat with boiled vegetables
7 days
Breakfast: egg omelet;Cooked chicken
Lunch: Shireakia chicken soup
Afternoon snack: toast with cottage cheese;Roseiph Decoction
Dinner: Fish roasted in aluminum foil with spices
Internship No. 3 "Consolidation" ("Consolidation")
The third stage of Ducan's diet, with the objective of consolidating the result, is psychologically the most complex phase.A decrease in body weight for the planned brand has already been achieved, so that nutrition restrictions for many seem unnecessary.But if you break the program rules now, all previous efforts will be in vain and the kilograms that departed will return.The duration of the "consolidation" stage is defined, depending on the number of fallen pounds - for each for 10 days.Therefore, when losing weight at 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 decrease by about 1 kg.per week.
Monday (protein vegetables):
Breakfast - Pancakes with meat filling, tea;
Lunch - fried eggs with vegetables;
Lunch - chopped with kale -flor, vegetable salad;
Afternoon snack with snacks cheese cake;
Dinner - Zucchini pie with mushrooms and meat;
The second dinner is a Kefir cocktail.
Tuesday (festive meal):
Breakfast - omelet with vegetables, coffee;
Lunch - Milk sausages;
Lunch - any dish at your discretion, wine;
Late Snack-Liver Cake with Carrot Rupture 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 snack - bran muffins, herbal infusion;
Dinner - liver cut, cabbage salad, tea;
The second dinner is cabinet, yogurt.
Thursday (protein):
Breakfast - Cottage cheese casserole;
Lunch - Fish Coastal;
Lunch - Kurina sausage;
Afternoon Snack - Kefir;
Dinner - stew;
The second dinner is Cottage cheese mousse.
Friday (protein and vegetable day):
Breakfast - Omelet with ham, coffee with milk;
Lunch - pumpkin porridge in a slow pan;
Lunch - Chicken Bread (Roll);
Afternoon snack - eggplant fan;
Dinner - Chicken bread (roll);
The second dinner is a cheesecake.
Saturday (protein vegetator, with carbohydrates):
Breakfast - liver pancakes, tea;
Lunch - Vegetable stew;
Lunch - Finnish cream soup, fish chops;
Afternoon Snack - Zucchini Caviar;
Dinner - roasted breast, sauerkraut;
The second dinner is yogurt.
Sunday (protein and vegetable day):
Breakfast - Cottage cheese, sugar -free coffee (with sucrotor);
Lunch - Zucchini caviar, yogurt;
Lunch group, vegetable stew, herbal infusion;
Afternoon snack - cooked breast, tea;
Dinner - cabbage salad, scrambled eggs;
The second dinner is a fermented line.
The "consolidation" stage ("consolidation") is the easiest in terms of menu compilation.To prepare dishes, you can take recipes for the previous two phases, and use additional recipes suitable for the diet, from three stages, in those days when carbohydrate use is allowed.
Internship 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 all future life.
Products allowed
There are already few products forbidden in this phase of weight loss, and their absence is tolerated quite calmly.First of all, it's sugar and fructose.At the beginning of "stabilization", the body fainted with sweets and simply does not need to get used to it again.
When choosing allowed dishes, the following rules should be followed:
- Vegetables can be consumed in any quantity;
- FRUITS - Once a day a portion (for example, an apple, khaki or two plums);
- Cheese - Low -fat solid varieties, excluding goats and cheeses with mold;
- Meat - low fat species;
- Bird - Skinless, the best of all the part of the file;
- Dairy products - low fat and low lactose;
- salt - in limited quantities;
- Bread - rye, whole grain, no more than 100 g;
- Starch products - no more than two per day;
- The daily standard of Bran - 3 tablespoons.l.
The "stabilization" phase is an example of a balanced diet, whose base is food, rich in protein, fiber and carbohydrates.
The approximate menu of this phase of the diet seems the following:
Day 1:
Breakfast is a slice of wholemeal bread with cottage cheese, coffee with milk;
Lunch - Bouse broth, chops;
Late-snack and firing pancakes, fermented baked hazelnuts;
Dinner - Fish with baked vegetables under a cheese crust.
Day 2:
Breakfast - omelet with pieces of tomatoes, tea;
Lunch - mushroom soup, whole bread;
Afternoon Snack - Nurses with cottage cheese filling and fruit sauce, bran yogurt;
Dinner - Shrimp with soy sauce, herbal infusion.
Day 3:
Breakfast - oats, coffee with milk;
Lunch - green borsch, boiled breast, Greek salad;
Afternoon snack - a portion of a cake with liver, tea;
Dinner - Tefteli calf, kefir with bran.
Day 4:
Breakfast - Cottage cheese casserole, coffee with milk;
Lunch - Cut of calves;
Afternoon Snack - Kefir with Bran;
Dinner - Chicken souffle.
Day 5:
Breakfast - omelet, cheese, tea;
Lunch - onion soup, chic, fruits;
Afternoon Snack - Cottage Cheese, Kefir with bran;
Dinner - Baked fish with vegetables, tea.
Day 6:
Breakfast - Cottage cheese with fruits, green tea;
Lunch soup, chicken naga, wholemeal bread;
Afternoon Snack - Zucchini pancakes, Kefir with bran;
Dinner - Mexillions.
Day 7:
Breakfast - Chocolate Cupcake, Cheese, Coffee;
Lunch - chicken broth, egg, wholemeal bread;
Afternoon snack - curdled, kefir with bran;
Dinner is a fish casserole.
Interruption
What to do if a collapse occurs, you have allowed yourself too much and ate forbidden products, without taking a diet to a logical conclusion?Ducan suggests not to despair in this case and adhere to the next tactics:
- In the next 2 days to make protein exclusively;
- If the break occurred in the "attack" phase, it will need to be extended for 2 days;
- Increase 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 avoid failures, it is important to remember several rules:
- In the stages of "cruise" and "fixation", the weight goes slowly, but this is not a reason to break and lose hope of achieving the desired forms;
- The entire dietary period is available and there should always be only what you can use;
- You can never blame yourself for a collapse, because a feeling of guilt usually leads to sealing.
Immediately after collapse, you need to maximize your physical activity and for any victory and conquer to reward yourself with something pleasant.The effectiveness of the diet depends in much of the willpower that allows to support any temptations and continues to lose weight even after the interruptions.
Results
The results of the diet are also impressive: the first 2-3 kg come out in the first stage in just 5-7 days.In 2 steps, about 1 kg per week is lost.Thus, in the first month, on average, you can get rid of 5-8 kg in 3 months-15-18 kg.It should be borne in mind that each organism reacts differently to new nutritional conditions, so that weight loss will also be individual.