Ducan's diet is recognized as one of the most effective today.It is based on an approach clearly organized to the weight loss process and includes four phases: two - to lose weight (attack and alternation) and two - in order not to recover it (consolidation and stabilization of weight for life).
Phase no.1 "attack"
Ducan's diet begins in the shortest phase: "attack", on which only proteins are allowed.Due to the protein load too large on the body, this period is limited by duration and, depending on the number of extra kilos, 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 join the following rules:
- Eat only protein foods.
- All products, you can cook, stew, cook in a slow pot, cook, but without using the oil.
- Reduce and it is better to completely abandon the salt, replacing it with spices, herbs, lemon juice.
- Drink at least 2 liters.Water per day, with tea and coffee.
- Eat 1.5 tablespoons.the.Oat reeding in one day (with intolerance, you can replace them with the same amount of dry buckwheat).
For the most efficient use of the phase "attack", it is recommended to respect different recommendations by Dr. Ducan, which will help the body to several stress to 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 that contain glucose.In most cases, this negatively affects well -being and performance, weakness, headache, lethargy, unpleasant breathing and the smell of aexor can appear from the body.It is prohibited: sugar (with the exception of sugar -Sostiti), ketchup, oil, alcohol and all the other products containing carbohydrates and fats.
Approximate menu for 7 days (option 1)
1 day
Breakfast: 2 hard eggs
Lunch: turkey meatballs + ginger tea
Afternoon snacks: a piece of citrus cake
Dinner: POSTED PART POSITED
2 days
Breakfast: Cheesecakes in steel + herbal teas
Lunch: chicken soup
Afternoon snacks: natural Greek yogurt
Dinner: boiled shrimp + kefir
3 days
Breakfast: sweet cheese cottage
Lunch: stewed chicken liver
Afternoon snacks: 2 oatmeal biscuits
Dinner: a piece of baked turkey + chamomile tea
4 days
Breakfast: Porridge from the oat bran with milk
Lunch: chicken cooked with herbs
Snack: Diet jelly
Dinner: boiled fish + cupher
5 days
Breakfast: Cottage cheese saucepan + chamomile tea
Lunch: ears
Snack: boiled egg
Dinner: turkey cutlets
6 days
Breakfast: Eggs with ham
Lunch: fish saucepan
Afternoon snacks: natural Greek yogurt
Dinner: meat meat
7 days
Breakfast: Quaglia eggs
Lunch: Fish food
Snack: Diet jelly
Dinner: steam chicken cutlets
Approximate menu for 7 days (option 2)
1 day
Breakfast: low cottage and sugar -free tea saucepan
Lunch: fish ear, oat bran
Snack: fruit
Dinner: meat cooked in the oven with vegetables, potatoes
2 days
Breakfast: sugar -free coffee and cheesecakes from cottage with low fat
Lunch: Solyanka with bread
Afternoon snack: light vegetable salad
Dinner: vegetable salad and chicken meatballs
3 days
Breakfast: saucepan with berries and cottage low fat
Lunch: fish ear
Snack: fruit
Dinner: low fatty meat cooked in the oven and kefir
4 days
Breakfast: low cottage with fat and yogurt
Lunch: Pilaf rice with vegetables
Afternoon snacks: low -fat yogurt with bran
Dinner: cutlets with oat branch
5 days
Breakfast: scrambled eggs and unsweetened coffee
Lunch: Teacher meatballs and vegetable salad
Snack: berries
Dinner: fish cooked in the oven and stew of vegetables
6 days
Breakfast: fried eggs with bran
Lunch: Solyanka
Snack: fruit
Dinner: baked meat, light vegetable salad and rice
7 days
Breakfast: hard -boiled eggs and unsweetened coffee
Lunch: light salad and turkey cutlets
Snack: fruit
Dinner: fish with vegetables
Phase no.2 "alternation" ("cruise")
One of the most important phases of the Ducan diet.The alternation continues as needed to obtain the weight required.Just like on the attack, the scheme depends on the weight you need to lose.Up to 10 kg of protein and alternative by protein in the sequence of 1: 1, 2: 2 or 3: 3. If more excess weight, you will have to alternate the-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 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: pancake with lemon range
Lunch: turkey meat cutlets, low fat yogurt
Afternoon snacks: chicken eggs filled with homemade mayonnaise
Dinner: ground chicken with spices
2 days
Breakfast: Egg omelette with ham and croutons
Lunch: chicken soup
Afternoon snack: caesar salad with chicken fillet, hard cheese and celery stem
Dinner: spaghetti of zucchini;Kurin fillet
3 days
Breakfast: Skim Cottage Cheese and Oat Crusco's Cheesecakes;Egg crable
Lunch: eggs with croutons;Kurita Roll
Afternoon snacks: panini based on cottage cheese and baking powder cooked by oat sitting;Pink decoction
Dinner: chicken fillet in yogurt sauce
4 days
Breakfast: pancake;oatmeal
Lunch: beans in tomato sauce;Baked vegetables
Afternoon snacks: vegetable salad;1 piece of bread
Dinner: chicken fillet with beans and mushrooms
5 days
Breakfast: omelette with soft cottage and ham
Lunch: steam chicken cutlets;trout soup
Afternoon snacks: low -fat cottage with sugar substitute and yogurt
Dinner: noodles shirtaia;Meat goulash
6 days
Breakfast: Damn from oat bran with low fat cottage
Lunch: vegetable for summer salad;Baked chicken breast
Afternoon snack: cocktail in milk with proteins
Dinner: meat with stewed vegetables
7 days
Breakfast: egg omelette;Boiled chicken
Lunch: Shreakia chicken soup
Afternoon snacks: toast with cottage;Pink decoction
Dinner: fish cooked in a sheet with spices
Phase no.3 "Consolidation" ("Consolidation")
The third phase of Ducan's diet, aimed at consolidating the result, is psychologically the most complex phase.A decrease in body weight to the planned sign has already been achieved, therefore the restrictions in nutrition to many seem useless.But if you break the rules of the program now, all previous efforts will be in vain and the kilograms disappeared will return.The duration of the "consolidation" phase is set according to the number of kilograms eliminated, for each for 10 days.So, when you lose weight of 30 kg, you need to sit at this stage for 10 months (300 days).A further bonus is that at this stage the weight continues to decrease by about 1 kg.per week.
Monday (protein vegetable):
Breakfast - pancake with meat filling, tea;
Lunch - fried eggs with vegetables;
Lunch - chopped with cauliflower, vegetable salad;
Cake that bends in cheese cheese in the afternoon snacks;
Dinner - Zucchini cake with mushrooms and meat;
The second dinner is a cocktail that immersed Kefir.
Tuesday (festive meal):
Breakfast - omelette with vegetables, coffee;
Lunch - milk sausages;
Lunch - any dish at their discretion, wine;
Afternoon snacks: an liver cake with raw carrot filling;
Dinner - Domestic sausage;
The second dinner is Olivier's salad.
Wednesday (day of proteins and vegetables):
Breakfast - Soft eggs, coffee with milk;
Lunch - vegetable salad, mushrooms;
Lunch - chicken soup with mushrooms, vegetable stew, kefir;
Afternoon snacks - bran muffin, herbal infusion;
Dinner - liver cutlets, cabbage salad, tea;
The second dinner is marine cabbage, yogurt.
Thursday (protein):
Breakfast - Cottage cheese saucepan;
lunch - fish cutlets;
Lunch - Kurina sausage;
Afternoon snacks - Kefir;
Dinner - stew;
The second dinner is the cottage cheese mousse.
Friday (day of proteins and vegetables):
Breakfast - omelette with ham, coffee with milk;
Lunch - Porridge of pumpkin in a slow pot;
lunch - chicken bread (roll);
Afternoon snacks - eggplant fans;
Dinner - Chicken bread (roll);
The second dinner is a cheesecake.
Saturday (protein vegetable, with carbohydrates):
Breakfast - liver pancakes, tea;
lunch - vegetable stew;
Lunch - Finnish cream soup, fish cutlets;
Afternoon snacks - courgettes caviar;
Dinner - Breast cooked, sauerkraut;
The second dinner is yogurt.
Sunday (protein and vegetable day):
Breakfast - Cheese cottage, sugar -free coffee (with saccant);
Lunch - courgette caviar, yogurt;
lunch-soup, vegetable stew, infusion of herbs;
Afternoon snacks - Boiled breast, tea;
Dinner - cabbage salad, scrambled eggs;
The second dinner is a fermented row.
The "consolidation" phase ("consolidation") is the simplest in terms of compilation of the menu.To prepare the dishes, it is possible to take recipes for the two previous phases, as well as use additional recipes suitable for the diet, starting from 3 phases, in those days when the use of carbohydrates is allowed.
Phase no.4 "stabilization"
The last phase of Ducan's diet is no less important than all the others.The correct weight has already been achieved and fixed, but it is the "stabilization" phase that will save it throughout its future life.
Allowed products
There are already few products prohibited at this phase of weight loss and their absence is tolerated quite calmly.First of all, it is sugar and fructose.At the beginning of the "stabilization", the body wakes up from the desserts and simply does not need to get used to it again.
When choosing the allowed dishes, the following rules must be followed:
- Vegetables can be consumed in any quantity;
- Fruits - Once a day a portion (for example, an apple, a persimmade or two plums);
- Cheese - Solid varieties of low fat content, excluding goats and cheeses with mold;
- meat - especially low fat;
- Bird - without leather, especially part of the file;
- Lactiero -Caseari products - Low -fat lactose and bass;
- salt - in limited quantities;
- Bread - rye, whole wheat, no more than 100 g;
- Amidacei products - no more than two a day;
- The daily rule of Crusca - 3 tablespoons.the.
The "stabilization" phase is an example of a balanced diet, whose base is food, rich in proteins, fiber and complex carbohydrates.
The approximate menu of this dietary phase seems to follow:
Day 1:
Breakfast is a slice of wholemeal bread with cottage, coffee with milk;
Lunch - Bousse broth, cutlets;
Apple of afternoon snacks and pushes, fermented oven hazelnuts;
Dinner - Fish with vegetables cooked under a cheese crust.
Day 2:
Breakfast - omelette with pieces of tomatoes, tea;
lunch - mushroom soup, wholemeal bread;
Afternoon snacks - Nurse with ricotta filling and fruit sauce, yogurt with bran;
Dinner - Shrimp with soy sauce, infusion of herbs.
Day 3:
Breakfast - oatmeal, coffee with milk;
Lunch - Green Borsch, Boiled breast, Greek salad;
Afternoon snack: a part of a liver cake, tea;
Dinner - Veal Tefteli, Kefir with bran.
Day 4:
Breakfast - Ricotta saucepan, coffee with milk;
lunch - veal cutlets;
Afternoon snacks - Kefir with bran;
Dinner - Chicken souffles.
Day 5:
Breakfast - omelette, cheese, tea;
Lunch - onion soup, cut, fruit;
Afternoon snacks - Cheese Cottage, Kefir with bran;
Dinner - Cooked fish with vegetables, tea.
Day 6:
Breakfast - Cheese cottage with fruit, green tea;
soup for lunch-pura, naga of chicken, wholemeal bread;
Afternoon snack - zucchini pancake, kefir with bran;
Dinner - Mussels.
Day 7:
Breakfast - Chocolate cupcake, cheese, coffee;
lunch - chicken broth, egg, whole wheat bread;
Afternoon snacks - Capen, kefir with bran;
Dinner is a fish saucepan.
Interruption
What to do if a break occurred, have you allowed yourself too much and have you ate prohibited products, without bringing a diet to a logical conclusion?Ducan suggests not to despair in this case and join the subsequent tactics:
- the next 2 days to make only proteins;
- If the break occurred in the "attack" phase, it must be extended for 2 days;
- increase the daily consumption of 2 liter water;
- sleep more than usual;
- Daily walks should last at least an hour in the next 3-4 days;
- Limit the consumption of salt.
To prevent failures, it is important to remember several rules:
- In the "cruise" and "fixing" phases, the weight goes slowly, but this is not a reason to break and lose hope of reaching the desired forms;
- The entire period of the diet is available and there should always be only what is allowed to use;
- You can never blame yourself for a breakdown, because a feeling of guilt often leads to the sealing.
Immediately after breaking, you have to maximize your physical activity and for any victory and results to reward yourself with something pleasant.The effectiveness of the diet largely depends on the willpower that allows you to resist any temptations and continue to lose weight, even after the interruptions.
Results
The results of the diet are also impressive: the first 2-3 kilograms start at the first stage in just 5-7 days.Within 2 phases, you lose about 1 kg per week.Therefore, in the first month, on average, you can get rid of 5-8 kilograms, in 3 months-15-18 kg.It should be borne in mind that each organism reacts differently to the new nutritional conditions, so the weight loss will also be individual.