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 phases: two - to lose weight (attack and exchange) and two - so as not to win it back (consolidation and stabilization of weight for life).
Phase # 1 “Attack”
Ducan's diet begins at the most short stage - "attack" that only protein is allowed to eat.Due to the excessive protein load on the body, this period is limited by duration and depending on the number of extra pounds 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.
On the first phase of the diet you must comply with the following rules:
- Eat only protein foods.
- All products you can cook, stew, cook in a slow stove, bake, but without using oil.
- Reduce and it is better to give up salt completely and replace it with spices, herbs, lemon juice.
- Drink at least 2 liters.Water a day, given tea and coffee.
- Eat 1.5 tbsp.l. oatmeal in one day (with intolerance you can replace them with the same amount of dry, sanded buckwheat).
For the most effective use of the "attack" phase, it is recommended to comply with several recommendations from Dr.Ducan, which will help the body stress to respond to a new diet.This is due to the fact that many products on the "attack" are excluded from the menu, especially those containing glucose.In most cases, this negatively affects well and performance, weakness, headache, lethargy, unpleasant breathing and the smell of acetone from the body can appear.It is forbidden: sugar (except sugar -substituts), ketchup, any oil, alcohol and all other products that contain carbohydrates and fat.
Approximate menu for 7 days (option 1)
1 day
Breakfast: 2 boiled eggs
Lunch: Turkey Meatballs + Ginger
Afternoon snack: a piece of cake with citrus
Dinner: Postet Posted Part
2 days
Breakfast: Steeling Cheesecakes + herbal tea
Lunch: Chicken soup
Afternoon Snack: Natural Greek Yogurt
Noon: cooked shrimp + kefir
3 days
Breakfast: Sweet Cottage Cheese
Lunch: Stilled chicken liver
Afternoon Snack: 2 Oatmeal Cookies
Noon: a piece of baked turkey + chamomile -te
4 days
Breakfast: porridge from oatmeal with milk
Lunch: Chicken baked with herbs
Snack: Diet Gelé
Noon: cooked fish + cupher
5 days
Breakfast: Cottage Cheese Casserole + Chamomile Tea
Lunch: ears
Snack: Boiled egg
Dinner: Turkey's chops
6 days
Breakfast: Eggs with ham
Lunch: Fish stew
Afternoon Snack: Natural Greek Yogurt
Dinner: Meat Suffle
7 days
Breakfast: Quail eggs
Lunch: fish canned food
Snack: Diet Gelé
Dinner: Steam Chicken Cutlets
Approximate menu for 7 days (option 2)
1 day
Breakfast: Fat fat cottage cheese stew and unsweetened tea
Lunch: Fisherman, Havrekli
Snack: Fruits
Dinner: Meat baked in the oven with vegetables, potatoes
2 days
Breakfast: Coffee without sugar and cheesecakes from Cottage Cheese with low fat fat
Lunch: Solyanka with bread
Afternoon Snack: Light Vegetable Salad
Dinner: Vegetable salad and chicken meatballs
3 days
Breakfast: stew with berries and cottage cheese with low fat fat
Lunch: Fisherman
Snack: Fruits
Dinner: Meat with low fat fat baked in the oven and kefir
4 days
Breakfast: Mat fat cottage cheese and yogurt
Lunch: Rice Pilaf with vegetables
Afternoon Snack: Low -Fatt Yogurt with Klid
Dinner: Chops with oatmeal
5 days
Breakfast: encrypted eggs and unsweetened coffee
Lunch: Learn meatballs and vegetable salad
Snack: Berries
Dinner: Fish baked in the oven and vegetable stew
6 days
Breakfast: fried eggs with bran
Lunch: Solyanka
Snack: Fruits
Dinner: Baked meat, light vegetable salad and rice
7 days
Breakfast: boiled eggs and unsweetened coffee
Lunch: Light Salad and Talkunkotelets
Snack: Fruits
Dinner: Fish with vegetables
Phase No. 2 "Alternation" ("Cruise")
One of the most important stages of Ducan's diet.The exchange continues as much as it will be necessary to achieve the required weight.As with the attack, the scheme depends on what weight you need to lose.Up to 10 kg protein and protein-vegetable alternative in the sequence of 1: 1, 2: 2 or 3: 3. If you are more excess, you will need to change days-5: 5. Nevertheless, Dr.DUKAN to resort to 5: 5 only in unusual cases and under the monitoring of a doctor because this schedule 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: Pancakes with lemon foam
Lunch: Turkey's Meat Chefs, Low -Fatt Yogurt
Afternoon Snack: Chicken eggs filled with homemade mayonnaise
Dinner: Earth 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 stem
Dinner: Spaghetti from Zucchini;Kurin fillet
3 days
Breakfast: Cheesecakes from foam cottage cheese and oatmeal;Egg-cramp
Lunch: eggs with croutons;Kurita Roll
Afternoon Snack: Sandwich made of Cottage Cheese and Self -cooked yeast bread from oatmeal;Rosehip Decoction
Dinner: Chicken fillet in yogurt sauce
4 days
Breakfast: Pancakes;Oatmeal
Lunch: Beans in tomato sauce;Baked vegetables
Afternoon Snack: Vegetable Salad;1 piece of bread
Dinner: Chicken fillet with patch beans and mushrooms
5 days
Breakfast: Omelet with soft cottage cheese and ham
Lunch: Steamed chicken chops;Trout soup
Afternoon Snack: Cottage Cheese with low fat fat with sugar state and yogurt
Dinner: Shirtaia -nuder;Meat goulash
6 days
Breakfast: Damn from Havrekli with low -fat cottage cheese
Lunch: Summer Salad Vegetable;Baked chicken breast
Afternoon snack: cocktail in milk with proteins
Dinner: Meat with living vegetables
7 days
Breakfast: Egg Omelet;Boiled chicken
Lunch: Chicken soup from Shireawia
Afternoon Snack: Bowls of cottage cheese;Rosehip Decoction
Dinner: Fish baked in foil with spices
Step # 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 brand has already been achieved, so the limitations of nutrition to many seem unnecessary.But if you break the program's rules now, all previous efforts will be in vain and the departed kilograms return.The duration of the "consolidation" stage is adjusted depending on the number of kg that has fallen - for each for 10 days.So when you lose weight by 30 kg, it is necessary to sit at this time for 10 months (300 days).A further bonus is that the weight in this phase continues to fall by approx.1 kg.per.week.
Monday (protein-vegetable):
Breakfast - pancakes with meat filling, tea;
Lunch - fried eggs with vegetables;
Lunch - chopped with cauliflower, vegetable salad;
Afternoon Snack-Cottage Cheese-Piercing Cake;
Dinner - Zucchini pie with mushrooms and meat;
The other dinner is a kefir-begging cocktail.
Tuesday (party meal):
Breakfast - omelet with vegetables, coffee;
lunch - milk sausages;
Lunch - any dishes for their estimates, wine;
afternoon snack-a liver cake with carrot-raw filling;
Dinner - Home sausage;
The other 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 chops, cabbage salad, tea;
The other dinner is sea cabbage, yogurt.
Thursday (protein):
Breakfast - Cottage Cheese stew;
lunch - fishing chops;
Lunch - Kurina - Sausage;
afternoon snack - kefir;
noon - stew;
The other dinner is the cottage cheese mousse.
Friday (protein and vegetable day):
Breakfast - omelet with ham, coffee with milk;
Lunch - pumpkin porridge in a slow stove;
Lunch - chicken bread (roll);
afternoon snack - eggplant fan;
Noon - chicken bread (roll);
The other dinner is a cheese cake.
Saturday (protein-vegetable, with carbohydrates):
Breakfast - Liver pancakes, tea;
Lunch - vegetable stew;
Lunch - Finnish cream soup, fishing chops;
Afternoon Snack - Zucchini Caviar;
Noon - baked chest, sauerkraut;
The other dinner is yogurt.
Sunday (protein and vegetable day):
Breakfast - cottage cheese, coffee without sugar (with successor);
Lunch - zucchini -caviar, yogurt;
Lunch soup, vegetable stew, herbal infusion;
Afternoon snack - cooked chest, tea;
Dinner - cabbage salad, scrambled eggs;
The other dinner is a fermented row.
The "Consolidation" stage ("Consolidation") is the easiest to assemble the menu.To prepare dishes, you can take recipes for the previous two stages as well as use additional recipes suitable for the diet, starting from 3 steps, in the days when the use of carbohydrates is allowed.
Step # 4 "Stabilization"
The last phase of Ducan's diet is no less important than everyone else.The correct weight has already been achieved and determined, but it is the "stabilization" phase that saves it for all future life.
Allowed products
There are already few banned products at this stage of weight loss and their absence is tolerated quite quietly.First of all, it's sugar and fructose.At the beginning of "stabilization", the body exits from sweets and simply does not have to get used to it again.
When choosing permitted dishes, the following rules must be followed:
- Vegetables can be consumed in any quantity;
- Fruit - once a day a part (for example, an apple, one persimmon or two plums);
- Cheeses - Fixed varieties of low fat content, exclusive goats and cheeses with mold;
- Meat - low -fat species;
- Bird - without skin, best of all the file part;
- Dairy products - fat fat and make lactose;
- Salt - in limited quantities;
- Bread - rye, whole grain, no more than 100 g;
- Starch -containing products - no more than two perDay;
- The daily norm for Bran - 3 tbsp.L.
The "stabilization" phase is an example of a balanced diet whose basis is food, rich in proteins, fiber and complex carbohydrates.
The approximate menu of this diet phase looks as follows:
Day 1:
Breakfast is a slice of whole grain bread with cottage cheese, coffee with milk;
Lunch - Bousse -Bouillon, Chops;
afternoon snack apple and firing of pancakes, fermented baked hauers;
Dinner - Fish with vegetables baked 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, Yogurt with Klid;
Dinner - shrimp with soy sauce, herbal infusion.
Day 3:
Breakfast - Oatmeal, coffee with milk;
Lunch - Green Borsch, Cooked Breast, Greek Salad;
Afternoon snack - part of a cake with liver, tea;
Dinner - Tefteli calf, kefir with bran.
Day 4:
Breakfast - casserole of cottage cheese, coffee with milk;
lunch - calf chops;
Afternoon snack - kefir with bran;
Dinner - Chicken Souffle.
Day 5:
Breakfast - omelet, cheese, tea;
Lunch - onion soup, chop, fruits;
Afternoon snack - cottage cheese, kefir with bran;
Dinner - Fish baked with vegetables, tea.
Day 6:
Breakfast - Cottage cheese with fruits, green tea;
lunch-puree soup, chicken naga, whole grain bread;
Afternoon snack - zucchini pancakes, kefir with bran;
Dinner - Mussels.
Day 7:
Breakfast - chocolate cupcake, cheese, coffee;
Lunch - chicken buljong, eggs, whole grain bread;
Afternoon snack - curdled, kefir with bran;
Dinner is a fishing casserole.
Disturbance
What to do if a collapse occurred, you allowed yourself too much and ate forbidden products without bringing a diet to a logical conclusion?Ducan does not suggest to despair in this matter and abide by the next tactics:
- For the next 2 days to produce solely protein;
- If the collapse took place in the "attack" phase, it must be expanded for 2 days;
- Increase the daily water consumption to 2 liters;
- sleep more than usual;
- Daily hikes must be at least an hour for the next 3-4 days;
- Limit salt consumption.
To prevent collapse it is important to remember more rules:
- At 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 whole period of the diet is available and there must always be only what is allowed to use;
- You can never blame yourself for a breakdown because a feeling of guilt often leads to sealing.
Immediately after the collapse, you must maximize your physical activity and for any victory and results to reward yourself with something comfortable.The effectiveness of the diet depends largely on the willpower that allows you to resist temptations and continue to lose weight even after disturbances.
Results
The results of the diet are also impressive: The first 2-3 kg leaves on the first phase of only 5-7 days.Within 2 stages, approx.1 kg per week lost.In the first month, you can get rid of 5-8 kg on average in 3 months-15-18 kg.It should be remembered that each organism responds differently to new nutritional conditions, so weight loss will also be individual.