Ducanska diet allowed products by phase

The name of the diet comes from the name of your creator - a French nutritionist and experts for food habits Pierre Dukan. He started working on the basic new circle of electricity in 1977. years, which today became one of the most popular and more efficient diets in the world.

The technique is based on the development of nutritionists from all over the world, as well as on the practical experience of Dukan. A clear structural approach helps to get rid of extra pounds and inches without breakdowns and difficult restrictions - appreciate alone!

The essence of the Ducan's diet

The fact that they used to call Ducan's diet in the world, is a fairly full system of the electric power system, which with little interruptions can be adhered to at least all his life.

The base of the diet is 100 allowed products, including 72 main protein (low -fat meat, off, eggs, any milk products with 0% fat content) and 28 - additional species, spices, vegetables, etc. ). Alternating protaneous and vegetables makes a nutrition of the body's safe, because weight goes evenly, without leaving unpleasant memories such as stretch marks and cellulite.

Basic Rules Diet Ducan

• Drink at least 2 liters of liquid daily (here you can include tea, coffee, chicory, plant dections);
• Cook food without adding fat and mayonnaise;
• You can use any heat processing methods;
• reduce salt consumption, but diversify food with spices and sauces based on permitted foods;
• Be sure to consume the living part of the bran;
• Don't forget about everyday exercises and walking.

It is important to add another to these rules: regardless of the presence of chronic diseases, it is worth consulting with your doctor who attend. Only after the examination and appointment of the vitamin complex, you can start meeting all the terms of this diet.

Advantages

• The results are visible in the first week (an important motivational moment);
• Protein products are allowed to eat without restrictions without calculating calories;
• From approved 100 natural products, you can make a rich menu;
• The presence of many recipes in free access (including desert recipes);
• After losing weight, the weight is easy to keep during your life.

Disadvantages

• It is necessary to clearly adhere to all rules and requirements, otherwise the expected effect will not be;
• Long duration;
• It is necessary to take a vitamin complex, otherwise the problems are possible with nails and hair due to the ban on the fruits during the first two phases;
• Each type of alcohol is prohibited.

Duman Stage Food

In total, the diet consists of four phases - attack, amendment, fastening and stabilization. The first two are focused on achieving the right weight, and the latter - depending on the body to it.

Stage "Attack"

This phase is the shortest, but during the attack, the first kilograms are outgoing, and the body is renewed weight loss.

The duration of the stage depends on how many pounds you have to lose throughout a diet. If the excess weight is up to 5 kg, you can limit yourself to two days of attack, if 5-10-five, if the excess weight of 10-30 kg, you will need to adhere to a fairly solid attacking diet for 7-10 days.

The list of permitted first phase products includes 72 items that can be eaten in any quantity and in any combination. This includes skinny types of meat (rabbit, chicken, veal, beef, eggs, fish, low milk, sea and covering.

3 reasons for protein betting:

1. Quickly saturpose;
2. For protein absorption, more calories are required from carbohydrate and fat disintegration;
3. Food protein allows you to burn a fatty mass without destroying muscles.

Also, during the attack, you can lift a diet with a mustard without sugar, spicy plants, ports, synthetic sweeteners, cocoa with low fat content, dice soup and light wheels. But you should not lean on these products - just a little "Refresh" diet so that you don't stop the metabolism.

Every day you should eat 1, 5 tablespoons of the oatband and go for a 20-minute walk with a quick step. Of course, no one prohibits longer anaerobic loads.

Stage "Alternation"

When the metabolism received a momentum in the form of an attack, you must maintain a tendency to lose weight. This is that there is an alternation - until the end of this phase will come to your perfect weight, which can be calculated on the calculator.

The point is that 15-160 days (depending on how many kilograms you have to lose), you must alternate the given protein (CB) and protein-vegetables (BO) sets 1/1, 3/3 or 5/5.

Diets of purely protein days completely repeats me attacks, but during protein-vegetables you have to diversify food with 28 types of plant products, of which the media, spinach, cabbage, pumpkins and mushrooms. Only potatoes, corn, avocado, peas and olives (olives) are strictly prohibited.

As before, the size of the part is not limited, as well as food consumption time. You shouldn't walk hungry, and stay even more, fall asleep, otherwise the body start processing muscle tissue instead of turning back.

During the change of the daily part of the dam, it increases to 2 tbsp. l. And physical exercise should take at least half an hour.

Stage "Consolidation"

By the beginning of the third phase, weight should be returned to normal, but the ducanska diet reaches only the equator. The fact is that the body needs to get used to the new state for him and do not start sharply increase the greasy layer "for the rainy day".

To do this, 10 days for each weight spent, you need to adhere to the diet of changing with some changes. In addition, 1 little fruit or a cup of berries and 50 grams of cheese up to 40% fat content is allowed to eat 1 small fruit log for barefoot and CHB of days. It is also necessary to share consolidation in two parts, and once a week during the first and twice a week during the second, allowing yourself part of starch products and one meal called "Feast. "During the "holiday", you can eat any dishes, including sweets, fast food and all prohibited products.

The compulsory norm of Bran is 2, 5 teaspoons. l. Daily and physical activity - at least 30 minutes.

Stage phase

This phase of Ducan's diet should last for the rest of your life. It does not provide strict food restriction, but are prescribed to adhere to some rules.

First, no one cancels a mandatory physical effort, a living part of the dam (3 tablespoons) and an active drink.

Second, exclusively protein nutrition is allowed on Thursday. This does not mean that you have a fat and sweet but once a week in the rest of your day, you should arrange a "right" day for yourself.

Dukan nutrition attack phase menu for each day

Breakfast Dinner Afternoon snack Dinner Monday 1. Day Omelet two eggs (2 proteins + 1 yellow) and milk 1, 5% fat content 2 Beef cubes, money 200 g Skim yogurt with a dam Half of a chicken that broke or baked in the chicken oven (second half for tomorrow) Tuesday 2. Day 2 pieces of chicken ham or turkey and 1 cooked egg The remaining half of the chicken breasts remained from yesterday 1 cup kefir with Bran 200 g Fish ovens Wednesday 3. Day 200 g Skim yogurt with a dam 2 chicken chops 1 cup of fermentation 2 cooked eggs and 200 g skim cottage Thursday fourth day 100 g tofu cheese or any other cheese with fat content no more than 4% 2 pieces of ham and 1 cooked egg 200 g Skim yogurt with a dam Grillian beef steak or turkey meat Friday 5. Day Two eggs 2 Beef cubes 1 cup kefir or fermented Half of the chicken breast Saturday 6. Day 150 g low cottage cheese 200 g cooked or stewed beef 200 g low yogurt with dam 200 g of fish baked in oven or pair Sunday 7. Day 100 g tofu cheese or any other cheese with fat content no more than 4% 2 chicken legs without skin baked in the oven 1 cup of fermented Ratya steak (beef)

You can also choose between the table any permitted products in the Ducan nutrition and make your diverse menu for each day. But remember, only 72 types of protein products, vegetables in the "attack" phase are permitted.

Phase menu alternating ducanska diet

Breakfast Dinner Afternoon snack Dinner Monday 1. Day Cottage, warm drink (tea, cocoa or coffee) Steamed Jogurt Kefir (low -fat) with oat branch Omelet two eggs, warm drink Tuesday 2. Day 2 cooked eggs, vegetables salad spicy 1 tsp. olive oil, coffee Chicken soup with greenery Yogurt without additives, Cottage Pies Seafood and vegetable salad, warm drink Wednesday 3. Day Cottage with cheese with milk sauce and vanilla, tea Fish soup Low -fat Kefir with oat branch Chicken fillet money, cream cheese, tea Thursday fourth day Ovel from the quail eggs, vegetables salad, coffee RQual Soups-Pira with egg and hair Cottage or yogurt Chicken vapor, vegetable stew, tea Friday 5. Day 2 pieces of chicken ham, coffee Cooked chicken with yogurt sauce, fermented or milk Small cottage, tea Meatballs baked in the oven, hot drink Saturday 6. Day Cottage with greenery and black pepper, tea or coffee Weak Soup Soup, Fresh Vegetables and Canned Fish (No Oil) Sir Tofu, Yogurt Elections for eggplant, slices of poor salary salmon, vegetable salad Sunday 7. Day Swimmers from low cottages with yogurt sauce, tea or coffee Baked chicken fillet, tea kefir or ash Cooked egg, cottage cheese

The above menu of the Ducan child for every day for the "alternation" phase is approximate. Focusing on it, you can choose dishes at your discretion. The result will not be long in arrival, the main thing is to adhere to certain diet rules and use only products that are allowed from the table.

FAZING MENU A FOOD DIET REPAIR

Breakfast Dinner Afternoon snack Dinner Monday 1. Day Cheese cassel with berries sauce, unsweetened coffee Sea fish ear, a slice of the entire bread grain with a dam Pear or apple Plant cassel, boiled fish, green tea Tuesday 2. Day Porridge oatmeals on a beautiful milk, coffee drink Wheat makaron solid varieties, slice of cheese Baked chickens for chicken, vegetable salad Cheesecakes, Cup Kefir with Defense Wednesday 3. Day Low ham omelet, a tortilla bread with dam, coffee with milk Herbal borsch, chicken breast (in oven), a piece of Charlotte with apples, tea any berries or fruit (not more than 200 g) Push away from cottages, low yogurt Thursday fourth day Cheesecakes, roasted apple, green tea Pea soup, goulash from low pork and vegetables, coffee Mimosa salad with light sauce, baked salmon fillet Kefir with Bran Friday 5. Day Cottage with yogurt, green tea Pancakes made of soft, coffee Omelet two eggs Roast fish, hot drink Saturday 6. Day Cooked rice, steam chicken, cocoa Borsch, pancakes from a zucchini, tea Seafood salad, low -fat kefir with bristles Lemon Sufle, Herbal Tea Sunday 7. Day Blueberry sauce housing, black coffee Chicken soup with egg, a slice of the entire grain bread, a warm drink Mushroom soup Kefir or yogurt with brin

The third step of the Ducani diet - the "Consolidation" phase - a connection on the path to the restore is required in normal nutrition. Be sure to follow the recommended menu, as the result of all your efforts will depend on it. And remember that the increased physical activity is very important for maintaining perfect weight and good health.

Menu Stage "Stabilization" Dukan diet

Breakfast Dinner Afternoon snack Dinner Monday 1. Day Low -fat Cottage, slice of the entire grain bread, coffee with milk Chicken broth with full wheat noodles, pair chicken chops Cheesecakes with apples, kefir with ban Fish baked with vegetables and cheese Tuesday 2. Day Omelet two eggs and tomatoes, tea Puree soup with mushroom with plants, bread (grain) Pancakes with cottage with cheese and fruit sauce, kefir with brin Seafood salad, herbal tea Wednesday 3. Day oatmeal Borsch with herbs, roasted chicken breasts, Greek salad, tea ice cream or a piece of pie A tuftel with a bovine minced meat rice, a kefir with meat Thursday fourth day Cheese casserole, milk with milk Teaching cubes prepared for a couple Kefir with Bran Steam Chicken Sufle, Herbal Tea Friday 5. Day Eggs with vegetables, cheese, tea Kupbage soup for cabbage, chicken bugs, fruits A cottage leaflet, a kefir with a dam White fish with vegetables, ginger tea Saturday 6. Day Cottage with pirao apple, coffee Vegetable soup, soup, steam chicken, whole grain bread Pancakes from the zucchini, Kefir with ban Seafood salad Sunday 7. Day Chocolate lemon cake, cheese, green tea Chicken soup with egg and green, whole bread grain Cheesecakes, a kefir with a bran Fishermin 'mash, celery salad, tea

As you can see, "Stabilization" phase menu is quite diverse and attractive. When choosing a food product, listen to your body. After all, you will go such a long way to Ducan's diet, you will know exactly which products are useful for you, and which is better excluded from your diet.

3 Basic power rules that must be noticed in each phase of diets:

1. Drink at least 1, 5 liters of water a day.
2. Eat 1, 5 tablespoons every day. l. Oat Bran.
3. Products can be cooked, baked, simmer, barbecue, but without the use of oil.

Such is the menu developed by a doctor for each phase that is considered optimal for beginners and those who tried a lot of diets, but without any exploits. This is not expressing a diet, but a properly balanced diet you should come after a while. This is how a person should eat to maintain the usual rhythm of life and at the same time does not get weight after weight loss.