"If you are on a diet, you have to eat lean meat, preferably cooked, well, and celery stem, " many said to me, "And eat chops with bread and even a cake. " Yes, I eat chops and breads, pizza and burgers, cookies and cakes, but yes, friends, I'm on a diet! True, on a diet! Suddenly? I turn to all my thanks in this regard to one person, the French nutritionist - Pierre Ducan. In the end, it was he who came up with this method of weight loss, he created such a wonderful power system, includes a fairly large list of authorized products and allows you to create culinary temptations from them. All this works very effectively, it produces results and most importantly - it allows you to eat delicious and varied. But let everyone in order.
The first and most important thing to do before the start of the diet is to calculate your proper weight on the official Dukan website, as well as get a personal program with the duration of all stages.
The diet is prohibited by people under the age of 18, but according to recent data, Ducan allows the diet of girls of 17 years, boys only 18 years old.
The essence of the French nutritionist diet is that it must be divided into 4 stages:
The attack is the shortest of all stages, which is an important mechanism for starting the work of the entire weight loss system.
The alternation or cruise is a long stage of the diet during which the main weight loss takes place.
Consolidation or consolidation - a stage aimed at a smooth transition of the body to the right food system, helping to determine the results achieved and avoid the backward set of weight.
Stabilization is a stage that is recommended to stick to his entire life to maintain the results achieved.
The drinking mode will be unchanged for all stages - at least 1, 5 liters of clean water per day.
This is the shortest and most effective diet, as it is able to begin the processes of metabolism and allows you to get the initial results in a short time. The principle of nutrition for this period is based on the consumption of only protein foods, with the exception of carbohydrates and minimizing fats. The duration of this stage is from 2 to 7 days.
A prerequisite for the stage of the attack is the daily consumption of oat bran in the amount of 1, 5 tbsp.
The stage attack includes the following authorized products:
Mud
Pork and lamb is prohibited at the stage of attack
Poultry
Each bird is allowed except ducks and geese:
Fish
There are no restrictions on these products. Even fish, such as mackerel, salmon, sardines and more are allowed. In addition, this category is allowed:
Seafood
As in the case of fish, seafood are allowed without exception:
Ham
The most important rules in the choice of ham:
Eggs and dairy products
If you have a high level of cholesterol in your blood, then you should limit the consumption of egg yolks to 3-4 pieces a week. Proteins can be consumed in unlimited quantities.
This stage is that various vegetables and herbs are added to the menu. The basic rule of the stage is to alternate the days of pure proteins and protein vegetation days.
Anyone can choose an alternation scheme for themselves: 1/1, 2/2 and even 5/5. The latter option is the most difficult of all offered and quite difficult for the body. Dukan himself gradually came to the conclusion that the most ideal and not so tiring alternation scheme was 1/1, that is, 1 day of Bo, 1 day of CHB.
From the alternation stage you are allowed to use a fairly large number of vegetables:
Forbidden vegetables are also carrots and beets - only their use should be accompanied by some rules:
But unfortunately, at this stage of the diet, all vegetables cannot be consumed.
All starch -containing products are prohibited:
And also the list of prohibited products still includes all cereals, cereals, and avocado, which, although fruit, is often misled to vegetables.
In addition to protein foods and vegetables, in 2017, the doctor made some changes to the diet. For example, from the stage alternation, Ducan allowed to eat nuts, according to the norm of the butter (this means that today eating an acceptable part of nuts, you do not use food for food).
This is the most important stage of the whole diet as it allows you to adjust the results rather than return to the previous weight. Once you have achieved consolidation, you need to realize that it has gone through a significant and difficult journey in the fight against excess weight (some people with a large overweight, the alternation stage sometimes reaches a year and even more). And only at least to ensure that your work is not in vain, it is worth going to the end of the third stage of Ducan's diet.
This stage is the most important, but at the same time, the most existing among the supporters of this electricity system. Psychologically many people who have achieved the desired weight stop diet. They are happy to rush into all the heavy ones and, as a result, "eat" everything back.
The duration of the fixation stage is calculated according to the formula - 10 days of the diet for each kilogram lost. That is, if you have dropped 10 kg per diet, it means that the consolidation stage will last 100 days, if 35 kg, then for almost a year you still have to follow all the rules of D -Rukan.
At this stage, the following products are added to the diet, which are already known to us:
At this stage, it is no longer necessary to alternate the days of protein and protein vegetative, but the prerequisite is 1 protein a day, using the products you used at the attack stage (this should be, as a rule, on the same day of the week).
Fruit
Starting from the fixing stage, you can eat 1 serving of fruit. Of course, the part is a relative concept and it looks different for a person, but on average, for example, 2 apricots or 1 apple, a slice of watermelon, a small plate of blueberries or strawberries, etc.
The following fruits are prohibited at the fixation stage:
Wheat bread
Another pleasant addition to the new stage of Dukan's diet is bread. It is only important to choose bread in a composition. It should be bran or bran (that is, bread dough is prepared not from flour but exclusively from bran) or whole grain (only rough flour should include this bread).
Part acceptable to the consolidation of the stage is 2 slices of bread.
Cheese
The next new product at this stage will be cheese. It is preferable to choose dense cheeses as well as to exclude cheeses like BR, rocker, and goat cheese. From the sirens presented on our shelves, it is advisable to choose such cheeses as:
The basic rule when using cheese is its part, the weight of which should be 40 grams.
New types of meat
We can add a few more to the already existing list of different varieties of meat:
Starch -containing products
During the first half of the consolidation stage, 1 part of the products containing starch per week is allowed, and in the second half - 2 parts
The calculator does not divide the fixation stage in half. You can do this yourself by following your ruler. For example, if you are allocated for 100 days according to the calculation calculations, then the first 50 days will be its first half, the second, respectively the second.
For your taste and desire, choose products below and enjoy delicious dishes. Remember this from all of the above, you can only choose one and eat only 1 time in 7 days.
Paste
This category of products is most receptive at this stage. The main thing is to choose pasta made from hard varieties of wheat, as well as in the preparation process to avoid adding butter or fat cheeses. In addition to pasta, you can take a small amount of parmesan to sprinkle or make fresh tomato sauce.
Part of paste is 220 grams
Lens
A very useful product rich in slow carbohydrates, which is allowed to be consumed by the fixation stage. The rules are the same as in the case of pasta - not to use for cooking oil.
Part of the lens is 220 grams
Cossus, Polenta, Bulgaria
Another addition to our diet is delicious oriental cuisine products. In our kitchen, these are rare guests, but still a small amount can afford this stage of the diet. The preparation rule remains unchanged - do not add oil.
Part is 200 grams
Rice and potatoes
These two products are located at the end of our list, which are not in vain. Of all the innovations - rice and potatoes are recommended to be consumed as much as possible. The preparation rules have not changed - we cook without adding oil. It is advisable to choose Wild or non -Gorged rice as well as brown or basmati. As for potatoes - the basic rule - you can only prepare it with steadfast (in the same) steam or bake in the oven.
Part of rice is 220 grams.
Part of the potatoes is 125 grams.
So we approached the last stage of Dukin's diet. This stage is very short according to its rules, but it is the longest of all previous ones - you have to observe this stage throughout your life. But don't be afraid - you've already reached the right weight, you've already fixed it, now the main task is to save it for life. That is, you are just trying to eat properly (except for harmful foods such as sugar, fast food, etc. ). The rules are absolutely simple:
This section will be presented to you an approximately weekly menu divided into stages. But it is worth noting that this menu is built exclusively on simple dishes that do not require long preparation. In fact, there are a huge number of recipes that will illuminate the days and months spent on this diet.
And remember that Ducan's diet does not limit you to the number of dishes used, it does not force you to calculate calories. The basic rule is to use only products on the list
Remember that at this stage you have to be exactly as many days as you calculated from the calculator on the official site! Do not increase this stage on your own initiative.