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 stages: two - for weight loss (attack and alternation) and two - in order not to obtain back (consolidation and stabilization of weight for life).
Stage 1 "Attack"
Ducan's diet begins at the most short stage - Attack, on which only protein is left.Due to the too much protein load on the body, this period is limited by the duration and depending on the number of extra pounds is average: E:
- 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 have to lose 30 kg and more than 7-10 days.
In the first stage of the diet you should adhere to the following rules:
- Eat only protein foods.
- All products, you can cook, stew, cook in a slow stove, bake, but without using butter.
- Reduce and it is better to completely abandon the salt, replacing it with spices, herbs, lemon juice.
- Drink at least 2 liters.Water a day, tea and coffee.
- Eat 1.5 tbsp L. L.Oats in one day (with intolerance you can replace them with the same amount of dry, grinded buckwheat).
For the most effective use of the Attack phase, it is recommended to comply with a few recommendations of Dr. Dukan, which will help the body more stress to respond to a new diet.This is due to the fact that in the "attack" many products are excluded from the menu, more special those containing glucose.In most cases, this has a negative effect on well -being and productivity, weakness, headache, lethargy, unpleasant breathing and the smell of acetone from the body may occur.It is prohibited: sugar (except sugar substitutes), ketchup, all kinds of oils, alcohol and all other products containing carbohydrates and fats.
Approximate menu for 7 days (Option 1)
1 day
Breakfast: 2 boiled eggs
Lunch: Turkey meatballs + ginger tea
Afternoon Breakfast: A piece of citrus cake
Dinner: Posted Part
2 days
Breakfast: steel cheesecake + herbal tea
Lunch: chicken soup
Afternoon Breakfast: Naturally Greek yogurt
Dinner: boiled shrimp + kefir
3 days
Breakfast: sweet cottage cheese cheese
Lunch: stewed chicken liver
Afternoon Breakfast: 2 oatmeal cookies
Dinner: a piece of baked turkey + chamomile tea
4 days
Breakfast: porridge of oat bran with milk
Lunch: chicken baked with herbs
Breakfast: dietary jelly
Dinner: boiled fish + cupher
5 day
Breakfast: villa cheese Caserol + Chamomile Tea
Lunch: ears
Breakfast: boiled egg
Dinner: turkey cutlets
6 day
Breakfast: eggs with ham
Lunch: Riben Guyuch
Afternoon Breakfast: Naturally Greek yogurt
Dinner: Messen souffle
7 day
Breakfast: quail eggs
Lunch: fish canned food
Breakfast: dietary jelly
Dinner: Cutlets for steam chickens
Approximate menu for 7 days (Option 2)
1 day
Breakfast: High Fat You SHIGHE AND UNLOCKED AD
Lunch: fish ear, oat bran
Breakfast: Fruits
Dinner: Meat baked in the oven with vegetables, potatoes
2 days
Breakfast: sugar -free coffee and cheesecakes of low fat cheese
Lunch: Solyanka with bread
Afternoon Breakfast: Light vegetable salad
Dinner: Vegetable salad and chicken meatballs
3 days
Breakfast: Casherol with berries and a low -fat villa
Lunch: fish ear
Breakfast: Fruits
Dinner: Low fat meat baked in the oven, and kefir
4 days
Breakfast: high or yogurt and yogurt
Lunch: Rice Pilaf with vegetables
Afternoon snack: low -fat yogurt with bran
Dinner: cutlets with branch oats
5 day
Breakfast: scrambled eggs and unsweetened coffee
Lunch: Learn meatballs and vegetable salad
Breakfast: Fruits
Dinner: fish baked in the oven and vegetable stew
6 day
Breakfast: fried eggs with bran
Lunch: Solyanka
Breakfast: Fruits
Dinner: roasted meat, light vegetable salad and rice
7 day
Breakfast: boiled eggs and unsweetened coffee
Lunch: Light salad and turkey cutlets
Breakfast: Fruits
Dinner: Fish with vegetables
Stage # 2 "alternation" ("cruise")
One of the most important stages of Dukan's diet.The alternation continues as much as it will be required to achieve the required weight.Just like in the attack, the scheme depends on what weight you have to lose.Up to 10 kg-protein days and protein vegetation are alternated in a sequence of 1: 1, 2: 2 or 3: 3. If the greater weight, then you will need to alternate the days-5: 5. However, Dr. Ducan recommends resorting to 5: 5 only in exceptional cases and under the supervision of a doctor.The most effective and at the same time safe is the 1: 1 scheme or in extreme cases 2: 2.
A menu for a week
1 day
Breakfast: Pancakes with lemon peel
Lunch: turkey meat cutlets, low fat yogurt
Afternoon snack: chicken eggs stuffed with homemade mayonnaise
Dinner: ground chicken with spices
2 days
Breakfast: egg omelet with ham and croutons
Lunch: chicken soup
Afternoon snack: Caesarean salad with chicken fillet, hard cheese and celery stem
Dinner: zucchini spaghetti;Cure fillet
3 days
Breakfast: cheesecakes of skimmed villa cheese and oat bran;Kami eggs
Lunch: eggs with croutons;Kurita roll
Afternoon snack: sandwiches made of cottage cheese and self -acidic yeast bread from oats to oats;Rose decoction
Dinner: chicken fillet in yogurt sauce
4 days
Breakfast: pancakes;oatmeal
Lunch: bean in tomato sauce;Roast vegetables
Afternoon snack: vegetable salad;1 piece of bread
Dinner: chicken fillet with beans and mushrooms
5 day
Breakfast: omelet with soft cottage cheese and ham
Lunch: steam chicken cutlets;trout soup
Afternoon snack: low -fat cottage cheese with sugar and yogurt replacement
Dinner: shirt noodles;Goulash
6 day
Breakfast: the hell of oat bran with low cheese
Lunch: summer salad vegetables;Baked chicken breasts
Afternoon Breakfast: A cocktail in milk with protein
Dinner: Meat with stewed vegetables
7 day
Breakfast: egg omelette;Cooked chicken
Lunch: Chicken soup from Shireakia
Afternoon snack: cottage cheese toast;Rose decoction
Dinner: fish baked in foil with spices
Stage No. 3 "Consolidation" ("Consolidation")
The third stage of Dukan's diet aimed at consolidating the result is the most complex phase.Reducing body weight to the planned brand has already been achieved, so dietary restrictions to many seem unnecessary.But if you now violate the rules of the program, then all the previous efforts will be in vain and the pounds have left will return.The duration of the "consolidation" stage is set depending on the number of kilograms dropped - for each for 10 days.So when you lose 30 kg, you need to sit at this stage for 10 months (300 days).An additional bonus is that in this phase the weight continues to decrease by about 1 kg.per week.
Monday (Protein Vegetative):
Breakfast - pancakes with meat, tea;
Lunch - fried eggs with vegetables;
Lunch - cut with cauliflower, vegetable salad;
Afternoon cake with breakfast coat with breakfast;
Dinner - zucchini pie with mushrooms and meat;
The second dinner is a cocktail with kefir.
Tuesday (festive food):
Breakfast - omelette with vegetables, coffee;
Lunch - milk sausages;
Lunch - all kinds of dishes at their discretion, wine;
Afternoon breakfast-black carrot filling cake;
Dinner - home sausage;
The second dinner is Olivier salad.
Wednesday (a day of protein and vegetables):
Breakfast - soft eggs, coffee with milk;
Lunch - vegetable salad, mushrooms;
Lunch - chicken soup with mushrooms, vegetable stew, kefir;
Afternoon breakfast - bran muffins, herbal infusion;
Dinner - liver chops, cabbage salad, tea;
The second dinner is sea cabbage, yogurt.
Thursday (protein):
Breakfast - cottage cheese cheese gouvech;
Lunch - fish cutlets;
Lunch - Kurina sausage;
Afternoon breakfast - kefir;
Dinner - stew;
The second dinner is a cheese cheese mousse.
Friday (Protein and Vegetables Day):
Breakfast - omelette with ham, coffee with milk;
Lunch - pumpkin porridge in a slow stove;
Lunch - chicken bread (roll);
Afternoon breakfast - eggplant fan;
Dinner - chicken bread (roll);
The second dinner is a cheesecake.
Saturday (protein vegetative, with carbohydrates):
Breakfast - liver pancakes, tea;
Lunch - vegetable stew;
Lunch - Finnish cream soup, fish cutlets;
Afternoon snack - zucchini caviar;
Dinner - baked breast, sauerkraut;
The second dinner is yogurt.
Sunday (Protein and Vegetable Day):
Breakfast - cottage cheese, sugar -free coffee (with a sucrose);
Lunch - zucchini caviar, yogurt;
lunch-soup, vegetable stew, herbal infusion;
Afternoon snack - boiled breast, tea;
Dinner - cabbage salad, scrambled eggs;
The second dinner has fermented order.
The stage of "consolidation" ("consolidation") is the easiest in terms of compiling the menu.To prepare dishes, you can take recipes for both previous phases, as well as use additional recipes suitable for diet, starting from 3 stages, in those days when carbohydrates are allowed.
Stage 4 "Stabilization"
The last stage of Dukan's diet is no less important than everyone else.The right weight has already been achieved and fixed, but it is the stabilization phase that will save it for the whole future life.
Allowed products
At this stage of weight loss, there are already few forbidden products and their absence is quite calmly.First, it's sugar and fructose.At the beginning of "stabilization" the body is weaned with sweets and you just don't need to get it used to it again.
The following rules must be observed when choosing allowed dishes:
- Vegetables can be consumed in any quantity;
- Fruits - once a day one serving (such as one apple, one hura or two plums);
- cheese - solid low fat varieties, except for goats and mildew cheeses;
- Meat - types of low fat;
- Bird - skinless, the best of the whole part of the file;
- Dairy products - low fat and low lactose;
- salt - in limited quantities;
- Bread - rye, whole grain, not more than 100 g;
- starch products - no more than two per day;
- The daily rate of bran - 3 tbsp.l.
The stabilization phase is an example of a balanced diet, the base of which is food -rich foods, 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 - Boussse broth, cutlets;
afternoon breakfast and launch of pancakes, fermented roasted hazelnuts;
Dinner - fish with vegetables baked under a cheese crust.
Day 2:
Breakfast - omelette with pieces of tomatoes, tea;
Lunch - mushroom soup, full bread;
Afternoon snack - medical nurses with cottage cheese and fruit sauce, yogurt with bran;
Dinner - shrimp with soy sauce, herbal infusion.
Day 3:
Breakfast - oatmeal, coffee with milk;
Lunch - green borscht, boiled breast, Greek salad;
Afternoon breakfast - a serving of liver cake, tea;
Dinner - Teftile's calf, kefir with Bran.
Day 4:
Breakfast - cottage cheese, coffee with milk;
Lunch - veal cats;
Afternoon breakfast - kefir with bran;
Dinner - chicken souffle.
Day 5:
Breakfast - omelette, cheese, tea;
Lunch - onion soup, chop, fruit;
Afternoon snack - cottage cheese cheese, kefir with bran;
Dinner - fish baked with vegetables, tea.
Day 6:
Breakfast - cottage cheese with fruit, green tea;
Lunch soup, chicken naga, whole grain bread;
Afternoon snack - zucchini pancakes, kefir with bran;
Dinner - mussels.
Day 7:
Breakfast - chocolate cupcake, cheese, coffee;
Lunch - chicken broth, egg, whole grain bread;
Afternoon breakfast - removed, kefir with bran;
Dinner is a fish gouvech.
Interruption
What to do if a breakdown happens, you allowed yourself too much and ate forbidden products without bringing a diet to a logical conclusion?Dukan suggests that you do not despair in this case and stick to the next tactic:
- the next 2 days to make an exclusive protein;
- If the collapse has occurred in the attack phase, it must be extended for 2 days;
- increase in daily consumption of water to 2 liters;
- sleep more than usual;
- Daily walks should be at least an hour in the next 3-4 days;
- Limit salt consumption.
In order to prevent breakdowns, it is important to remember a few rules:
- At the stages of "cruise" and "fixing" the weight goes slowly, but this is not a reason to break and lose hope to achieve the desired forms;
- The whole diet period is available and should always have only what is allowed to use;
- You can never blame yourself for collapse because the feeling of guilt often leads to sealing.
Immediately after the breakdown, you need to maximize your physical activity and for any victory and achievements to reward yourself with something enjoyable.The effectiveness of the diet largely depends on the willpower that allows you to withstand any temptation and continue to lose weight, even after interruptions.
Results
The results of the diet are also impressive: the first 2-3 kilograms leave in the first stage in only 5-7 days.Within 2 stages, about 1 kg per week is lost.Thus, in the first month, you can get rid of 5-8 pounds on average, for 3 months-15-18 kg.It should be borne in mind that each organism responds differently to the new conditions of nutrition, so weight loss will also be individual.