Many people told me: "If you are on a diet, you should eat lean meat, preferably cooked, pleasant celery. " Yes, I eat schnitzel and bread, pizza and burgers, cookies and cakes, but, friend, I'm on a diet! Yes, diet! Sudden? In this regard, I would like to thank a man, French nutritionist - Pierre Ducan. After all, it was he who invented this weight loss method, and it was he who created such a great power system that contained a considerable list of allowed products and allowed you to create cooking fun from it. All of this works very well and gives results and, most importantly, you can eat delicious and diverse. But, let's be organized.
Where to start eating
The first and most important thing to accomplish before the diet begins is to calculate the correct weight on Dukan’s official website and get a personal plan at each stage.
- Don't ignore the suggestions you will receive via email. If the program calculates the correct weight of 55, then this is your weight and you don't have to work hard for the 45 kg of invention.
- Follow your recommended actions strictly. If the plan calculates you in the first phase 3 days, it will not proactively expand under any circumstances.
However, according to the latest data, Ducan allows people under the age of 18 to eat and eat, and allows 17-year-old girls to eat and eat, and only 18-year-old boys.
The stage of Dukan diet
The essence of the French nutritionist’s diet is that she should be divided into 4 stages:
Attack is the shortest of all stages, which is an important mechanism to start working in the entire weight loss system.
Alternating or cruising is a long stage of diet, during which major weight loss is performed.
Merge or consolidate - Designed to smoothly transition to the stage of the appropriate nutritional system, helping to determine the results achieved and avoid reverse sets of weight.
Stability is a phase that is recommended to adhere to his life to maintain the results achieved.
At each stage, the drinking regimen will remain the same - at least 1. 5 liters of water per day.
The first phase is attack
This is the shortest and most effective of all stages in the diet because it initiates the metabolic process and allows you to get initial results in a short period of time. The nutritional principle during this period is based on consuming protein-only foods, excluding carbohydrates and minimizing fat. The duration of this phase is 2 to 7 days.
The prerequisite for the attack phase is the amount of oat bran consumed per day is 1. 5 tablespoons.
Stage Attacks include the following permitted products:
Meat
- Beef - all parts except Anthrakot and ribs;
- veal
- Rider;
- rabbit;
- The internal organs are beef, calves and tongue, liver and liver.
Ban pork and lambs during attack phase
Bird meat
Except for ducks and geese, any bird allows:
- Chicken and chicken liver, stomach;
- turkey;
- Guinea bird;
- Quail;
- Partridge, etc.
fish
There are no restrictions on these products. Even fat fish such as mackerel, salmon, sardines, etc. are allowed. In addition, this category is allowed:
- Canned fish only have their own juice;
- Smoked fish;
- Crab sticks.
seafood
Like fish, seafood is allowed without exception:
- shrimp;
- squid;
- mussels;
- Crab, crayfish, lobster;
- Oysters, etc.
Ham
The most important rules when choosing ham:
- The fat content of every 100 grams of the product shall not exceed 4%;
- The ham should be chicken or turkey.
Eggs and dairy products
- Allow eggs (chicken, quail) to be cooked in any form, omelette or frying, and most importantly, use a odor-resistant coated pan when frying eggs without adding oil (when 1 drop of oil is allowed).
If your blood cholesterol levels are high, you need to limit your consumption of up to 3-4 egg yolks per week. Protein can be consumed indefinitely.
- 0% fat content levels, cereal cheese, soft cheese, yogurt, milk and other dairy products. The main rule is that these products should not contain sugar.
The second stage is alternation
This stage is to add a variety of vegetables and herbs to the menu. The main rule of this stage is the day when you exchange pure protein and protein vegetables.
Everyone can choose an alternating plan for themselves: 1/1, 2/2 or even 5/5. The latter option is the toughest of all proposals and is difficult for the body. Dukan himself gradually concluded that the most ideal and less tiring alternative is 1/1, that is, 1 day for BO and 1 day for CHB.
From the alternating stages, you can use a lot of vegetables:
- cucumber;
- tomato
- Bulgarian pepper;
- radish;
- Cabbage (all types);
- Black-eyed peas;
- onion;
- spinach;
- mushroom;
- All types of leaf salads;
- eggplant;
- Zucchini and Tsukini.
Forbidden vegetables are also carrots and beets - only their use can accompany some rules:
- In original form, these vegetables can be consumed indefinitely;
- In heat treatment form - up to 200 grams per week;
- Carrot juice is a prohibited product.
But unfortunately, at this stage of the diet, not all vegetables are edible.
Products that are prohibited from using whole starch:
- Potato;
- beans;
- pea;
- Lentils;
- rice;
- corn
And, the list of banned products still includes all cereals, cereals, as well as avocado, which, although it is a fruit, is often misattributed to vegetables.
In addition to protein foods and vegetables, doctors made some changes to their diet in 2017. For example, from the alternation of the stage, Dukan can eat nuts according to the oil specifications (which means eating allowed nuts today, you don't use any oil as food).
- 25 grams of almonds;
- 50 grams of raw peanuts;
- Archis Fried 35 gr;
- 22 grams of forest nuts;
- walnut 22 grams;
- Cashew 28 gr;
- Brazilian walnut 21 grams;
- Cedar nut 22 g;
- 30 grams of sunflower seeds;
- 30 g of pumpkin seeds;
- Sesame 28 gr.
Phase 3 - Merger
This is the most important stage in the entire diet because it allows you to fix the results rather than recover to your previous weight. Once you reach a merger, you must realize that a huge and difficult road in the battle against overweight and overweight excess kilograms has passed (alternating phases sometimes reach a year, or more). And at least to make sure your work is not futile, it’s worth a try to end the third phase of the Dukan diet.
This stage is the most important, but at the same time, among the advocates of this power system, the most "abandoned". Psychologically, many people have reached the weight they need and stopped eating. They were happy to rush into all the heavy duty people and they ended up "eating" everything.
The duration of the fixed phase is calculated according to the formula - 10 days per kilogram of diet. That is, if you are dropped 10 kg in your diet, it means that the merger phase will last 100 days, if 35 kg, then for nearly a year, you still have to follow all the rules of Dr. Ducan.
At this stage, the following products are added to the diet we already know:
- fruit;
- Whole wheat bread;
- cheese;
- New meat;
- Starch - containing products;
At this stage, there is no longer a need for alternative protein and protein vegetables, but the prerequisite is to use the product you use during the attack phase every week (usually the same day of the week).
fruit
From the fixed phase, you can eat 1 part of the fruit. Of course, part of it is a relative concept, which 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.
During the fixed phase, the following fruits are prohibited:
- banana;
- Grape;
- dried fruit.
Whole wheat bread
Another pleasant addition to the new phase of Dukan's diet is bread. It is important to choose the bread in the bread. It should be bran or bran (i. e. bread dough is not made from flour but is made from bran) or whole grains (only semolina should include this bread).
The acceptable part of the stage merger is 2 slices of bread.
cheese
The next new product at this stage will be cheese. It is best to choose solid cheese, as well as exclude cheeses such as BR, rocker and goat cheese. From the cheeses presented on our shelves, it is recommended to choose such cheese:
- Poshekhonsky;
- Kostroma;
- Netherlands
- Gundam and others.
The main rule for using cheese is its portion, which should weigh 40 grams.
New meat
We can add more types to an existing list of various meats that already exist:
- The hamster of the lamb - mainly to avoid the top;
- Roasted pork;
- Regular Ham - That is, you can no longer pay attention to the fat content of ham.
Starchy products
In the first half of the stage, allow consolidation of 1 part of the weekly starch-containing product, second half - 2 part
The calculator does not split the fixed phase into half. You can do this as the ruler himself. For example, if you are assigned 100 days based on calculations, the first 50 days will be their first half of the year and the second day will be their second day.
To get your taste and desire, select the product from below and enjoy delicious dishes. Don't forget all the following, you can only choose one and only eat it once in 7 days.
pasta
At this stage, this type of product is the most acceptable. The main thing is to choose pasta prepared from solid wheat varieties and to avoid adding oil or fat cheese during preparation. As a supplement to the pasta, you can take a small amount of Parmesan sprinkle or make a sauce with fresh tomatoes.
Part of the pasta is 220g
Lentils
A very useful product, rich in slow carbohydrates that can be consumed from a fixed stage. The rules are the same as pasta - not applicable to cooking oil.
Part of the lentils is 220 grams
Cospas, Polenta, Burgul
Another addition to our diet is a delicious product from oriental cuisine. In our kitchen, these are rare guests, but can still afford a small amount at this stage of the diet. The preparation rules remain the same - do not add oil.
Part of it is 200g
Rice and potatoes
These two products are at the end of our list and are not in vain. Of all innovations, it is recommended to consume as little rice and potatoes as possible. The rules of preparation have not changed - we cook without getting on. It is recommended to choose rice wild or non-biological, as well as brown or basmati. As for potatoes - the main rule - you can only cook (evenly) with uncleaned steam, or bake in the oven.
Part of the rice is 220 grams.
Some potatoes are 125 grams.
The fourth stage is stability
Therefore, we are approaching the final stage of Dujin’s diet. By its rules, this stage is very short, but it is the longest of all previous rules - you need to observe this stage for a lifetime. But don't be afraid - you've reached the right weight, you've fixed it, and now the main task is to save it for life. That said, you just have to try to eat properly (not including harmful foods like sugar, fast food, etc. ). The rules are absolutely simple:
- drinking system;
- 3 tablespoons oat bran per day;
- Weekly pure protein day.
Menu for the week (example)
In this section, you will be given a menu of approximately weekly, divided by the stage. However, it is worth noting that this menu is built specifically on simple dishes that do not require long preparation. In fact, there are plenty of recipes to make the days and months spent on this diet.
Remember that Dukan’s diet does not limit the number of dishes you use and will not force you to count calories. The main rule is to use only the products on the list
Attack menu
Don't forget that at this stage, you should calculate the same days as the official website's calculator! Don't increase this stage with your own plans.