Hello everyone!Today, we will be back to one of the most famous diets.Dukan's diet - allowed to use phase.We will conduct a thorough inspection of the refrigerator.Connect to the discussion of the article and write your comments on these product lists.
For convenience, each stage makes the table convenient.In the first phase, the basic product.In the remaining stages, the product set is expanded.So, at all subsequent stages, I only wrote those products added to the existing list.
What is the special nature of Dukan’s diet?
Almost all weight loss systems have a start, but do not include further weight stabilization suggestions.The method proposed by French doctors is characterized by smooth "exit" from the diet.This method does indeed eliminate nasty kilograms forever.But again, observe the author's simple rules.
Diet means 4 stages.Every step, you are learning the right diet, enjoying food and losing weight.Each stage has its own duration and recommended “product basket”.You won't feel any deprivation due to healthy nutritional changes.
Just like in any diet, breakdown or minimum deviation from the rules can solve all efforts.But who is the first time fitting everything?We don’t even learn to walk immediately, but walk gradually.Get more experience and knowledge often.If I inspired you, let's start thinking about products that are allowed.
The first phase is attack
In the first phase, you start eating only foods rich in protein.
My personal observation: Long-term high-white food nutrition may damage the kidneys.If everything fits this, there will be no harm in 4-5 days.
| Meat | Welcome to low-fat varieties of meat - beef, turkey, rabbit, chicken, veal.Sometimes use internal organs (language, liver, kidney) or natural ham. Geese and ducks are forbidden. The dishes should be cooked without oil.Chef, extinguish, bake. |
| Egg | Protein is the first choice.Absorb the egg yolk. |
| Seafood, fish | Seafood is allowed.Cook without fried onions and carrots. Any fish - rivers and sea rocks. Cook several pairs, cook, stew.Fried vegetables are not allowed. It is best not to use canned foods, but if they are natural and without oil, then you can. Sometimes let yourself have a small amount of smoked fish and crab sticks.We eat everything without oil. |
| Dairy and dairy products | We eat and drink all fat-fat-fat up to 0.5%.Yogurt, kefir, milk (up to 1.5%), fermented, cheese.No sugar or artificial additives are added. |
| drinks | Tea: Green, black, herbs are not strong tea leaves.Coffee, chicory, pure water. In terms of diet, soda and beverages are not prohibited.My personal opinion: This is a sliding road.Lactose or 0 calories - no sugar, unnatural sweeteners.These are very harmful additives, and it is best to bypass them. Fluid volume per day - at least 1.5 liters |
| Seasoning | Except for onions, soy sauce, garlic, fresh and dry vegetables, basil, tomato sauce (somewhat, because it contains a lot of sugar), any onion has it.Salt needs to be reduced.Twist salad with vinegar, 3-4 drops of lemon. |
| Oil | No more than 1 teaspoon of olives or canola seeds (starting from the end of 2016) |
| other | Nuts - No more than 1 (also an innovation since 2016) Lapsha “Shirataki” is a low-grade product that can be eaten without restrictions. Vegetables - Anyone you want, but no more than 1 coffee.Spoon. Seytan Tofu (“vegetarian” is made from dough). Coji, flax seeds or Chia - 1 tablespoon of berries.l.every day. |
During all four stages, a special location in the diet is occupied by oat bran.Their number should not exceed or decrease.
Eat 1.5 tablespoons strictly in "Attack".l.every day.You can use salad, cheese or make oatmeal.For those suffering from gastritis or digestive problems, I recommend using oatmeal or buckwheat flour for guaranteed plans.Read the details of this stage in the article "Ducan's Diet - The Attack You Can Eat".
Ducan wrote that he increased the amount of oil because such fat would have a beneficial effect on the work of the intestines.Therefore, there will be less constipation.Additionally, you can get vitamin E in your diet.As he himself said, “His main enemy is sugar, not fat.” So now you can cook protein products or add salads.
But this is not all innovation.Nut fans, happy!Now you can get a small amount, but only for oil.That is, if you want to suppress peanuts today, then oil is forbidden.In the article “Nuts and Weight Loss,” read the amount allowed per day.
The second stage is alternation
The product set is the same as "attack".Also, the menu introduces new products - vegetables.Proven protein and plant foods.This stage is also called the -Cruise stage.
| vegetable | From these products, cook salads, stews, bake, boil or stew.Fried food is prohibited. Solved products: Cabbage (any variety), radish, patch beans or mung beans, onions, eggplant and zucchini, cucumber, all types of leaf salads, tomatoes, radish, radish, artichokes, asparagus, asparagus, celery, celery, fennel, fennel and pumpkin. Make sure to open the most vitamin products: spinach, celery. Svykla and Carrot are used once a week. |
| other | Vegetable oil - Increase to 1 tablespoon.Spoon mushroom.You can't eat them marinated, salty or fried. Natural soy yogurt (1 piece). 2 tablespoons.Tomato sauce (no sugar of course). |
Drink up to 1.5 liters a day.Drink everything the same as "attack".Also increase the bran from oatmeal to 2 tablespoons per day
In the second phase, the starch contains things: potatoes, battles, beans, lentils, corn, pasta and cereals.Avocados are also banned because they are too fat.
Don't forget the strict rules - don't report your supplements.To facilitate the calculation of portion size, I recommend buying a kitchen scale.
At this stage, rupture can begin and there are high dietary habits.You will see how to lose weight.Persist and move forward.Write down what your diet results are and what cannot be solved in the comments of the article.
Phase 3 - Merger
You can eat the same food as "cruise".But now, you can diversify the menu more – from now on you can eat fruits, breads, small potatoes and more.This stage is conditionally divided into two parts.
In the first part you can have 1 part of the starch product per week + 1 holiday meal.
| bread | Rye, whole grain.2 tablets (or 50 g) per day. |
| fruit | Any - no more than 200 grams per day. Only: Exclude any variety, cherry, all dried fruits, bananas, cherry grapes. We only eat 1 piece a day. If the fruit is small - apricots, plums - eat 2. |
| cheese | Only 40 grams are allowed per day.16-20% - Maximum permissible product fat content. |
| Starch products | They can only be 150-220 grams in a week and small portion Prepare the following dishes: Bulgura, lentils, pasta, rice, potatoes, beans, half body, couscous, chickpeas, peas No oil, no oil. |
| Group | Until 200 grams.Buckwheat without oil Until 125, white rice |
| Meat | War, low-fat pork, lamb meat, bacon.Allow 1-2 times a week |
| Festive food Maybe breakfast, lunch or dinner |
In addition to protein, you are allowed to add snacks to the menu once a week. It can be a cake, a salad for mayonnaise, or anything for a taboo food.And there is no additive. |
In the second part of the stage, allow 2 portions of the weekly feast + 2 dishes containing starch.
| Starch products | You can eat the same food as the first part, but already 2 times a week. |
| Holiday table | Also choose any meal, but already 2 times a week.It's just that, not for 2 days. |
| other | Lapsha “Shirataki” Vegetable oil - You can 1 tablespoon here. Drink all the same 1.5 liters of water every day.Drink the same drink as in the previous stage. Take 2 tablespoons of oat bran strictly every day. |
So, by the third phase, you should eat with fruits, vegetables and protein products every week and 1 day for 6 days - only the protein menu.
Dukan in the book recommends exclusive consumption of protein foods on Thursday.By the way, he has a very convenient assistant book.Pierre plays you with 10kg weight loss in 60 days.
The fourth stage is stability
The food should be the same as in the third period.Revisions are made only on the day of continuous protein consumption (Thursday).
| fish | Priority is given to white fish. Red is used for 200 grams. 150 g if you eat cigarettes. |
| Meat | Also eat low-fat varieties. Bird meat has no wings, it is the upper part of the legs. |
| Dairy and dairy products | The only change is that only products with the lowest lactose content can be consumed now. |
| other | Now you need to drink 1.5-2 liters a day. and 3 tablespoons At this stage, reduce the amount of salt used. |
Physical exercise
Dukan recommends walking for more than 20-30 minutes a day.I suggest you increase this time to 40-50 minutes.Reject the elevator, take a walk to work and then hike.
Please make sure to visit the pool, gym on your schedule.Aerobics and cardio training should be your life companion.
Reasonable nutrition and sports are the most important habits of healthy people.With their help, it's easy to maintain your body shape and maintain results.Other important changes in their lifestyle are included: healthy sleep, lack of stress.
Duration of the stage
The diet is proportional to the kilograms to be dropped.
- During the "attack" phase, you need to stay for 2 to 7 days.
- In the second phase, every kilogram is added for 7 days.
- When "fixed", you have to hover over the 10-day calculation per kilogram.
- The fourth stage of “stability” here your goal is to get used to consciously and lifelong diet.The duration is endless.