Ducan's diet is recognized as one of the most effective things today.It is based on a clearly organized approach during weight loss and consists of four stages: two - to lose weight (attack and alternating) and two - to not regain (consolidate and stabilize weight for life).
Stage No. 1 "attack"
Ducan's diet begins in the shortest stage - attack, only protein is allowed to eat.Due to the large amount of protein load on the body, this period of time is limited over time and, depending on the number of additional pounds, the average is:
- With overweight up to 5 kg - 1-2 days;
- 5 matches 10 kg - 2-3 days;
- 10 matches 20 kg - 3-5 days;
- 20-30 kg-5-7 days;
- If you need 30 kg and more than 7-10 days.
At the first stage of the diet, you must comply with the following rules:
- Eat only protein food.
- All products, you can cook, stew, cook in a slow cooking pot, bake, but do not use oil.
- Reduce, and better to completely give up salt, replace it with spices, herbs, lemon juice.
- Drink at least 2 liters.Water every day, for tea and coffee.
- Eat 1.5 tablespoons.l.Oatmeal for a long time (with intolerance, you can replace them with the same amount of buckwheat, grinding).
In order to use the most effective "attack" period, some recommendations of Dr. Ducan, which will help the body more stressful to respond to a new diet.This is due to the fact that on online attacks, many products are excluded from the menu, especially products that contain glucose.In most cases, this negatively affects health and performance, weakness, headache, indifference, discomfort and acetone smell from the body may appear.It is banned: sugar (except for -substitutes), tomato sauce, any oil, alcohol and all other products containing carbohydrates and fats.
Menu is close to 7 days (option 1)
1 day
Breakfast: 2 boiled eggs
Lunch: turkey meatballs + ginger tea
Afternoon snack: A piece of cake with citrus
Dinner: The part is set
2 days
Breakfast: Steel cheese cake + herbal tea
Lunch: Chicken Soup
Afternoon snack: Natural Greek yogurt
Dinner: Boiled shrimp + kefir
3 days
Breakfast: Sweet cheese
Lunch: Stewed chicken liver
In the afternoon, snack: 2 oatmeal biscuits
Dinner: A piece of grilled turkey + chrysanthemum tea
4 days
Breakfast: oatmeal porridge with milk
Lunch: Grilled chicken with herbs
Snack: Jelly Diet
Dinner: Boiled fish + cupher
5 days
Breakfast: Cottage cheese soong + chrysanthemum tea
Lunch: ears
Snack: Boiled eggs
Dinner: Cut turkey
6 days
Breakfast: Eggs have ham
Lunch: Casserole fish
Afternoon snack: Natural Greek yogurt
Dinner: Songle meat
7 days
Breakfast: Quail eggs
Lunch: Fish canned food
Snack: Jelly Diet
Dinner: Chicken Steam Chicken
Menu is close to 7 days (option 2)
1 day
Breakfast: Low cheese variables and unsweetened tea
Lunch: Fish ears, oat bran
Snack: Fruit
Dinner: Grilled meat in the oven with vegetables, potatoes
2 days
Breakfast: Coffee has no sugar and cheese from cottage low -fat cheese
Lunch: Solyanka with bread
Afternoon snack: Light vegetable salad
Dinner: Vegetable and chicken salad
3 days
Breakfast: Compared with berries and small paintings
Lunch: fish ears
Snack: Fruit
Dinner: Meat less than grilled in the oven, and kefir
4 days
Breakfast: Cheese and yogurt are low
Lunch: Pilaf rice with vegetables
Afternoon snack: Low yogurt with bran
Dinner: Cutlets with oats
5 days
Breakfast: Eggs are disturbed and unsweetened coffee
Lunch: meatballs and vegetable salads
Snack: berries
Dinner: Grilled fish in oven and vegetables
6 days
Breakfast: fried eggs with bran
Lunch: Solyanka
Snack: Fruit
Dinner: Grilled meat, light vegetable salad and rice
7 days
Breakfast: Boiled eggs and unsweetened coffee
Lunch: Light salad and turkey
Snack: Fruit
Dinner: fish with vegetables
Stage 2 "alternating" ("cruise")
One of the most important stages of Ducan's diet.The alternating continued as much as it will be required to achieve the necessary weight.As in the attack, the plan depends on the weight you need to decrease.Up to 10 kg-protein daily and replace protein in the chain of 1: 1, 2: 2 or 3: 3. If the weight is exceeded, you will have to replace the days-5: 5. However, Dr. Dukan recommends using up to 5: 5 most effective and safe as a diagram 1: 1 or, in extreme cases, 2: 2.
Menu for a week
1 day
Breakfast: cakes with lemon zest
Lunch: turkey, low yogurt
In the afternoon, Snack: Chicken Eggs stuffed mayonnaise
Dinner: Chicken ground with spices
2 days
Breakfast: Egg eggs with ham and croutons
Lunch: Chicken Soup
Afternoon snack: Salad Caesar with chicken fillet, hard cheese and celery body
Dinner: Spaghetti from Zucchini;Kurin fillet
3 days
Breakfast: cheese from cheese Skim Cottage and oat bran;Egg-plamble
Lunch: Eggs with bread;Kurita rolls
Afternoon snack: Sandwiches made from cheese and yeast bread cooked from oat bran;Rosehip Decoction
Dinner: Phi pear chicken in yogurt sauce
4 days
Breakfast: cakes;Oatmeal
Lunch: Beans in tomato sauce;Grilled
Afternoon snack: Vegetable salad;1 piece of bread
Dinner: Chicken fillet with beans and mushrooms
5 days
Breakfast: Eggs coated with cheese and soft ham
Lunch: Steamed chicken;salmon soup
In the afternoon, snack: less cottage cheese with sugar replacement sugar and yogurt
Dinner: Shirtaia noodles;Goulash meat
6 days
Breakfast: damn from oat bran with low cottage cheese
Lunch: Vegetable salad salad;Grilled chicken breast
Afternoon snack: cocktail in milk with protein
Dinner: meat with stewed vegetables
7 days
Breakfast: Egg eggs;Boiled chicken
Lunch: Chicken Soup from Shireakia
Afternoon snack: toast with house cheese;Rosehip Decoction
Dinner: grilled fish in foil with spices
Stage 3 consolidated
The third stage of the Ducan diet, aiming to strengthen the results, psychologically is the most complex stage.The reduction of body weight for signs of planning has been achieved, so nutrition restrictions for many people seem to be unnecessary.But if you break the program's rules right now, all the previous efforts will be useless, and the kilograms have left will return.The duration of the online consolidation stage is set depending on the number of kilograms decreases - for each time in 10 days.Therefore, when losing weight 30 kg, it is necessary to sit at this stage for 10 months (300 days).An additional reward is that during this period, the weight continued to decrease by about 1 kg.per week.
Second (protein-vgetable):
Breakfast - pancakes with meat filled, tea;
Lunch - fried eggs with vegetables;
Lunch - chopped with cauliflower, vegetable salad;
Delicious afternoon cake;
Dinner - Zucchini cake with mushrooms and meat;
Monday dinner is a Kefir cocktail.
Tuesday (festive meal):
Breakfast - eggs with vegetables and coffee;
Lunch - Milk sausage;
Lunch - any dish according to their decision, wine;
In the afternoon, snack-a liver cake with carrot rails;
Dinner - sausage at home;
The second dinner is the olivier salad.
Wednesday (protein and vegetable day):
Breakfast - soft eggs, coffee with milk;
Lunch - Salad vegetables, mushrooms;
Lunch - Chicken soup with mushrooms, stewed vegetables, kefir;
In the afternoon of snack - bran grilled cake, herbal transmission;
Dinner - cutting liver, salad cabin, tea;
Monday dinner is cabbage, yogurt.
Thursday (protein):
Breakfast - Cottage Cheese Soong;
Lunch - cut fish;
Lunch - Kurina sausage;
In the afternoon - kefir;
Dinner - Tunnel;
Monday dinner is cheese mousse.
Friday (protein and vegetable day):
Breakfast - omelette with ham, coffee with milk;
Lunch - Pumpkin porridge in a slow cooking pot;
Lunch - chicken bread (roll);
In the afternoon snack - eggplant fan;
Dinner - chicken bread (roll);
Monday dinner is a cheese cake.
Saturday (protein-vgetable, with carbohydrates):
Breakfast - liver cakes, tea;
Lunch - whole vegetable stew;
Lunch - Finland cream soup, fish cut;
In the afternoon of snack - Caviar Zucchini;
Dinner - grilled breast, sauerkraut;
The second dinner is yogurt.
Sunday (protein and vegetable day):
Breakfast - cheese, coffee without sugar (with sucrotor);
Lunch - caviar, yogurt;
Lunch, vegetable dish, herbal transmission;
Afternoon snack - boiled breast, tea;
Dinner - Cabbage salad, egg roll;
Monday dinner is a fermented row.
The composite phase of the Viking (consolidation, consolidation) is the easiest in terms of the menu compiler.To prepare dishes, you can take recipes for two previous stages, as well as use supplementary recipes suitable for diet, starting from 3 stages, in the days of using carbohydrates.
Stage 4 "stable"
The final stage of the Ducan diet, no less important compared to others.The exact weight has been achieved and repaired, but it is a stable stage of the Viking people, which will save it for the entire future life.
Products allowed
There have been very few products banned at this weight loss stage, and their absence is quite calm tolerated.First of all, it is sugar and fructose.At the beginning of the Viking's stability, the body weaned from sweets and simply no need to get used to it.
When choosing allowed dishes, the following rules must be followed:
- Vegetables can be consumed in any number;
- Fruit - once a day (for example, an apple, a persimmon or two plums);
- Cheese - Solid varieties of low fat content, excluding goats and cheese with mold;
- Meat - low species;
- Bird - No skin, the best of all files;
- Dairy products - low and low dairy sugar;
- Salt - with limited quantities;
- Bread - black barley, whole grains, no more than 100 g;
- Starch products - not more than two daily;
- The daily standards of bran - 3 tablespoons.l.
The stable phase of the Viking people is an example of a balanced diet, its base is food, rich in protein, fiber and complex carbohydrates.
The close menu of this diet period looks as follows:
Day 1:
Breakfast is a slice of whole grain bread with cheese, coffee with milk;
Lunch - Bousse broth, cut;
Snacks in the afternoon and shooting pancakes, fermented chestnuts;
Dinner - Fish with grilled vegetables under the shell of cheese.
Day 2:
Breakfast - eggs with tomatoes and tea;
Lunch - mushroom soup, whole bread;
Afternoon snack - nurses with cheese fillers and fruit sauce, yogurt with bran;
Dinner - Shrimp with soy sauce, herbal transmission.
Day 3:
Breakfast - oatmeal, coffee with milk;
Lunch - Green Borsch, boiled breast, Greek salad;
Afternoon snack - part of a cake with liver, tea;
Dinner - Tefeli Be, Kefir with bran.
Day 4:
Breakfast - cheese, coffee with milk;
Lunch - Crane bug;
Afternoon snack - kefir with bran;
Dinner - Chicken Souffle.
Day 5:
Breakfast - coated egg, cheese, tea;
Lunch - onion soup, chop, fruit;
In the afternoon snack - cottage cheese, kefir with bran;
Dinner - Grilled fish with vegetables, tea.
Day 6:
Breakfast - cheese with fruit, green tea;
Lunch soup, Naga chicken, whole grain bread;
Afternoon snack - Zucchini, Kefir with bran;
Dinner - mussels.
Day 7:
Breakfast - Chocolate cupcake, cheese, coffee;
Lunch - chicken broth, eggs, whole grain bread;
In the afternoon, snack - curdled, kefir with bran;
Dinner is a fish stew meat.
Interruption
What to do if the problem occurs, you allow yourself too much and eat prohibited products, without bringing a diet to a reasonable conclusion?Ducan suggested not despair in this case and comply with the next tactics:
- The next 2 days to produce exclusive protein;
- If the incident occurs in the "attack" period, it needs to be extended in 2 days;
- increase daily water consumption to 2 liters;
- Sleep more than usual;
- Daily walking should at least one hour in the next 3-4 days;
- Limit salt consumption.
To prevent incidents, it is important to remember some rules:
- In the stages of Cruise Cruise, and Fixing Fixing, the weight is slow, but this is not a reason to break and lose hope to achieve the desired forms;
- The whole time of the diet and there is always what is allowed to use;
- You can never blame yourself for the incident, because the sense of sin often leads to sealing.
Immediately after the incident, you need to maximize your physical activity and for any victory and achievement to reward yourself with something pleasant.The effectiveness of a diet depends largely on the will to allow you to withstand all temptations and continue to lose weight, even after being interrupted.
Result
The results of the diet are also very impressive: the first 2-3 kg leaves the first phase after only 5-7 days.Within 2 phases, about 1 kg per week is lost.Therefore, in the first month, on average, you can escape 5-8 kg, in 3 months to 15-18 kg.It should be noted that each organism reacts with new nutritional conditions, so losing weight will also be an individual.