Ducanska 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 phases: two - for weight loss (attack and alternation) and two - so that they do not receive a return (consolidation and weight stabilization for living).
Station no.1 "attack"
The ducanska diet begins in the shortest stage - "attack", on which it is only a protein to eat.Due to the excessive load of protein on the body, this period is limited by duration and, depending on the number of additional kilograms, on average it is:
- 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.
At the first stage of the diet you must follow the following rules:
- Eat only protein food.
- All products, you can cook, guenut, cook into a slow stove, oven, but without the use of oil.
- Reduce, and it is better to completely leave salt, replacing it to spices, plants, lemon juice.
- Drink at least 2 liters.Water a day, a given tea and coffee.
- Eat 1.5 spoons.l.OAT Bran per day (with intolerance You can replace them with the same amount of dry, brushed buckwheat).
For the most efficient use of the "attack" phase, it is recommended that it adheres to several recommendations by Dr. Ducan, which will help him the body more stress to respond to a new diet.This is due to the fact that many products excluded from the menu, especially those who contain glucose are in the "attack".In most cases, this negatively affects well-being and performance, weakness, headache, lethargy, uncomfortable breathing, and may appear the smell of acetone from the body.It is forbidden to: sugar (except sugar-puzzle), ketchup, any oil, alcohol and all other products containing carbohydrates and fats.
Approximate menu for 7 days (option 1)
1 day
Breakfast: 2 cooked eggs
Lunch: Turkish meatballs + ginger tea
Afternoon snack: a piece of cake with citrus
Dinner: Positioned Positioned Part
2 days
Breakfast: Steel cheeses + herbal tea
Lunch: Chicken soup
Afternoon snack: Natural Greek yogurt
Dinner: cooked shrimp + kefir
3 days
Breakfast: Sweet cottage cheese
Lunch: Pirian liver chicken
Afternoon snack: 2 oat cookies
Dinner: a piece of baked turkey + chamomile tea
4 days
Breakfast: a porridge from an oatman with milk
Lunch: Chicken baked with plants
Snack: Diet Jelly
Dinner: cooked fish + ŠOPHER
5 days
Breakfast: Cottage Kaserole cheese + chamomile tea
Lunch: ears
Snack: cooked egg
Dinner: Turkish cubes
6 days
Breakfast: eggs with ham
Lunch: fish casserole
Afternoon snack: Natural Greek yogurt
Dinner: Absent meat
7 days
Breakfast: eggs quail
Lunch: Fish canned food
Snack: Diet Jelly
Dinner: Steam chicken
Approximate menu for 7 days (option 2)
1 day
Breakfast: Low -FAT Cottage Sir Cassilo and unsweetened tea
Lunch: Fish Ear, oat
Snack: Fruit
Dinner: Meat roasted in oven with vegetables, potatoes
2 days
Breakfast: sugar-free coffee and cheese from small -fat cottage
Lunch: Solyanka with bread
Afternoon snack: light vegetable salad
Dinner: herbal salad and chicken meatballs
3 days
Breakfast: Kaserol with berries and low cottage cheese
Lunch: Fish Ear
Snack: Fruit
Dinner: Low -Fat meat roasted in oven and kefir
4 days
Breakfast: Low -fat Cottage and yogurt
Lunch: Pilaf rice with vegetables
Afternoon snack: low yogurt with bristles
Dinner: Chotlete with star
5 days
Breakfast: Eggs and unsweetened coffee
Lunch: Meatball weight and vegetable salad
Snack: berries
Dinner: Fish baked in the oven and vegetable
6 days
Breakfast: Fried eggs with bristles
Lunch: Solyanka
Snack: Fruit
Dinner: Baked meat, light vegetable salad and rice
7 days
Breakfast: cooked eggs and unsweetened coffee
Lunch: Light salad and turkey
Snack: Fruit
Dinner: Fish with vegetables
Phase no.2 "Alternation" ("Cruise")
One of the most important phases of the Ducan nutrition.Alternately continues as much as it will be necessary to achieve the weight required.Just like an attack, scheme depends on what weight is that you need to lose.Up to 10 kg-protein days and protein-vegetables alternative in a series 1: 1, 2: 2 or 3: 3. If you will need to alternate days - 5: 5. Dr.Dukan recommends resort to 5: 5 only in exceptional cases and under the supervision of the doctor, because the body is quite difficult for the body.The most effective and simultaneously must be a 1: 1 scheme or, in extreme cases, 2: 2.
Me for a week
1 day
Breakfast: Pancakes with lemon
Lunch: Turkish meat cubes, low yogurt
Afternoon snack: Chicken eggs stuffed with home mayonnaise
Dinner: Ground chicken with spices
2 days
Breakfast: Omelet eggs with ham and croutons
Lunch: Chicken soup
Afternoon snack: Caesar salad with chicken fillet, heavy cheese and celery stalk
Dinner: Spaghetti from a zucchini;Kurin File
3 days
Breakfast: Cheesecakes from Skim Cottage and Oathen Brane;Eggs - eggs
Lunch: eggs with croutons;Kurita Roll
Afternoon snack: cottage sandwiches and a self-sacivized yeast bread from oat bran;Decocion Roseva
Dinner: Chicken fillet in yogurt sauce
4 days
Breakfast: Pancakes;oatmeal
Lunch: bean in tomato sauce;Roast vegetables
Afternoon snack: Plant salad;1 piece of bread
Dinner: Chicken fillet with patrol and mushrooms
5 days
Breakfast: Omelet with a soft cottage and ham
Lunch: steam chicken chops;soup soup
Afternoon snack: Low -fat Cottage with neighbor for replacement and yogurt
Dinner: Shirt noodles;goulash meat
6 days
Breakfast: Damn from oatbrane with low cottage cheese
Lunch: Summer vegetable salad;Baked chicken breast
Afternoon snack: Cocktail in milk with proteins
Dinner: Meat with stewed vegetables
7 days
Breakfast: Egg omelet;Cooked chicken
Lunch: Chicken soup from ShireaKia
Afternoon snack: toast with cottages;Decocion Roseva
Dinner: Fish baked in foil with spices
Phase no.3 "Consolidation" ("Consolidation")
The third phase of the Ducan's diet, aimed at consolidation of the results, is psychologically the most complex phase.Reducing body weight The planned brand has already been achieved, so the restrictions on diet seem unnecessary to many.But if you now break the program rules, then all previous efforts will be in vain, and separate pounds will return.The duration of the "consolidation" phase is set depending on the number of pounds of the decline - for each in 10 days.So, when losing weight by 30 kg, it is necessary to sit at this stage for 10 months (300 days).The additional bonus is that at this stage weights continue to decline in about 1 kg.per week.
Monday (Protein-vegetables):
Breakfast - pancakes with filling, tea;
Lunch - Fried eggs with vegetables;
Lunch - chopped with cauliflower, vegetable salad;
Afternoon cake for piercing mammals;
Dinner - zucchini pie with mushrooms and meat;
The other dinner is a kefir-fashion cocktail.
Tuesday (festive meal):
Breakfast - Omelet with vegetables, coffee;
Lunch - milk sausages;
Lunch - any dishes at their discretion, wine;
Afternoon snack-liver cake with carrot-raw filling;
Dinner - domestic sausage;
The other dinner is an olivier salad.
Wednesday (protein and plant day):
Breakfast - soft eggs, milk with milk;
Lunch - vegetable salad, mushrooms;
Lunch - Chicken soup with fungi, vegetables, kefir;
Afternoon snack - Bran Muffini, herbal infusion;
Dinner - liver cubes, cabbage salad, tea;
The other dinner is sea cabbage, yogurt.
Thursday (protein):
Breakfast - cheese house;
Lunch - fish kotlet;
Lunch - Korina sausage;
Afternoon snack - kefir;
Dinner - Goulash;
The other dinner is a cottage Mousse.
Friday (protein and vegetable day):
Breakfast - Omelet with ham, milk with milk;
Lunch - pumpkin pumps in the spore stove;
Lunch - Chicken bread (roll);
Afternoon snack - eggplant fan;
Dinner - chicken bread (roll);
The other dinner is cheesy.
Saturday (protein-vegetables, with carbohydrates):
Breakfast - liver pancakes, tea;
Lunch - vegetables;
Lunch - Finland Cream Soup, Fish cubes;
Afternoon snack - zucchini caviar;
Dinner - roasted breasts, sauerkraut;
The other dinner is yogurt.
Sunday (protein and vegetable day):
Breakfast - Cottage, sugar without sugar (with sukroutor);
Lunch - zucchini caviar, yogurt;
Lunch-soup, vegetables, plant infusion;
Afternoon snack - cooked breast, tea;
Dinner - cabbage salad, eggs;
The second dinner is a fermented order.
The "Consolidation" phase ("Consolidation") is easiest in terms of compilation of the menu.To prepare the utensils, you can take recipes for two previous phases, as well as use additional recipes suitable for nutrition, starting from 3 phases, in those days when the use of carbs is allowed.
Stage no.4 "Stabilization"
The last phase of the ducan nutrition is no less important than everyone else.The correct weight has already been achieved and fixed, but it is a stage of "stabilization" that will preserve it for the entire future.
Permitted products
There are few forbidden products at this stage of losing weight, and their absence is tolerated quite quiet.First of all, it's sugar and fructose.At the beginning of "stabilization," the body bounces off sweets and simply don't need to get used to it again.
When you select Permitted dishes, the following rules must be followed:
- Vegetables can be consumed in any quantity;
- Fruit - one day a day (for example, one apple, one persimmon or two plums);
- Cheeses - solid varieties with low fat content, excluding goats and cheeses with mold;
- Meat - low -fat species;
- Bird - without leather, the best of all parts of the file;
- Dairy products - low-factual and low lactose;
- Salt - in limited quantities;
- bread - rye, whole grain, no more than 100 g;
- Starchy products - not more than two per day;
- Daily norm from Bran - 3 tbsp.l.
The stabilization phase is an example of a balanced diet, based on the fact that food, rich in proteins, fibers and complex carbohydrates.
Approximate selection of this diet phase looks like as follows:
1. DAY:
Breakfast is a slice of the entire bread grain with cottages, coffee with milk;
Lunch - Bush brond, Kotlete;
Afternoon bit-apple and shooting pancakes, fermented baked adheses;
Dinner - a fish with vegetables baked under cheese crust.
2. DAY:
Breakfast - Omelet with tomato pieces, tea;
Lunch - mushroom soup, bread whole trademark;
Afternoon snack - nurses with a cottage for filling cheese and fruit sauce, bristly yogurt;
Dinner - Shrimp with soy sauce, plant infusion.
3. DAY:
Breakfast - oatmeal, milk with milk;
Lunch - green borsch, boiled breast, Greek salad;
Afternoon snack - part of the cake with liver, tea;
Dinner - Tefteli Calf, Kefir with Bran.
4. DAY:
Breakfast - cottage cottage, coffee with milk;
Lunch - Calfittanes;
Afternoon snack - kefir with ban;
Dinner - Chicken Sufle.
5. DAY:
Breakfast - Omelet, cheese, tea;
Lunch - bow soup, chop, fruit;
Afternoon snack - cottage, kefir with dam;
Dinner - fish baked with vegetables, tea.
6. DAY:
Breakfast - Cottage with fruit, green tea;
Lunch-mashed soup, chicken nerve, whole grain bread;
Afternoon snack - pancake zucchini, a kefir with a branch;
Dinner - mussels.
7. DAY:
Breakfast - Chocolate cupcake, cheese, coffee;
Lunch - Chicken soup, egg, whole grain bread;
Afternoon snack - Curder, Kefir with BAN;
Dinner is fish casserol.
Disorder
What to do if the break appeared, you allowed too much to yourself and ate forbidden products without bringing a logical conclusion?Dukan suggests that not despair in this case and do not adhere to the following tactics:
- next 2 days to make exclusively proteins;
- If the interruption occurred in the "attack" phase, it is necessary to extend 2 days;
- Increase daily water consumption to 2 liters;
- sleep more than usual;
- Daily walks should be at least for at least an hour in the next 3-4 days;
- Limit salt consumption.
To prevent malfunctions, it is important to remember several rules:
- At the "cruise" phases and "fastening", the weight goes slowly, but that is not a reason for breaking and loss of hope in achieving desired shapes;
- The entire diet period is available and should always be only what is allowed to use;
- You can never blame for a failure, because the feeling guilty often leads to sealing.
Immediately after the disintegration, you need to maximize your physical activity and for each victory and achievements to reward with something pleasant.Diet efficiency largely depends on the Willpower, which allows you to endure any temptations and continue loss of weight, even after the disorder.
Scores
The food results are also impressive: the first 2-3 kilograms go to the first phase in just 5-7 days.Within 2 phases, about 1 kg per week lost.So, in the first month, you can solve 5-8 kilograms on average, in 3 months - 15-18 kg.It should be borne in mind that each organism reacts differently to new dietary conditions, so weight loss will also be an individual.