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 - to lose weight (attack and alternation) and two - so as not to gain it back (consolidation and stabilization of weight for life).
Stage No. 1 "Attack"
Ducan's diet begins at the most short stage - “attack”, on which only protein is allowed to eat.Due to the too large 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.
At the first stage of the diet, you must adhere to the following rules:
- Eat only protein foods.
- All products, you can cook, stew, cook in a slow cooker, bake, but without using oil.
- Reduce, and it is better to completely abandon salt, replacing it with spices, herbs, lemon juice.
- Drink at least 2 liters.Water per day, given tea and coffee.
- Eat 1.5 tbsp.l.Oat bran on a day (with intolerance, you can replace them with the same amount of dry, grinded buckwheat).
For the most efficient use of the Phase "Attack" it is recommended to comply with several recommendations of Dr. Ducan, which will help the body more stress to respond to a new diet.This is due to the fact that on the “attack”, many products are excluded from the menu, in particular those that contain glucose.In most cases, this negatively affects well -being and performance, weakness, headaches, lethargy, unpleasant breathing, and the smell of acetone from the body may appear.It is forbidden: sugar (except for sugar -substitutes), ketchup, any oil, 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 snack: a piece of cake with citrus
Dinner: POSITED POSITED PART
2 day
Breakfast: Steeling cheesecakes + herbal tea
Lunch: Chicken soup
Afternoon snack: natural Greek yogurt
Dinner: boiled shrimp + kefir
3 days
Breakfast: Sweet cottage cheese
Lunch: stewed chicken liver
Afternoon snack: 2 oatmeal cookies
Dinner: a piece of baked turkey + chamomile tea
4 days
Breakfast: porridge from oat bran with milk
Lunch: chicken baked with herbs
Snack: Dietary jelly
Dinner: boiled fish + cupher
5 day
Breakfast: cottage cheese casserole + chamomile tea
Lunch: Ears
Snack: boiled egg
Dinner: turkey cutlets
6 day
Breakfast: eggs with ham
Lunch: Fish casserole
Afternoon snack: natural Greek yogurt
Dinner: Meat Suffle
7 day
Breakfast: quail eggs
Lunch: Fish canned food
Snack: Dietary jelly
Dinner: steam chicken cutlets
Approximate menu for 7 days (option 2)
1 day
Breakfast: low -fat cottage cheese casserole and unsweetened tea
Lunch: fish ear, oat bran
Snack: Fruits
Dinner: meat baked in the oven with vegetables, potatoes
2 day
Breakfast: coffee without sugar and cheesecakes from low -fat cottage cheese
Lunch: Solyanka with bread
Afternoon snack: light vegetable salad
Dinner: vegetable salad and chicken meatballs
3 days
Breakfast: casserole with berries and low -fat cottage cheese
Lunch: Fish ear
Snack: Fruits
Dinner: low -fat meat baked in the oven, and kefir
4 days
Breakfast: low -fat cottage cheese and yogurt
Lunch: rice pilaf with vegetables
Afternoon snack: low -fat yogurt with bran
Dinner: cutlets with oat branch
5 day
Breakfast: scrambled eggs and unsweetened coffee
Lunch: Teachy meatballs and vegetable salad
Snack: Berries
Dinner: Fish baked in the oven and vegetable stew
6 day
Breakfast: fried eggs with bran
Lunch: Solyanka
Snack: Fruits
Dinner: baked meat, light vegetable salad and rice
7 day
Breakfast: boiled eggs and unsweetened coffee
Lunch: Light salad and turkey cutlets
Snack: Fruits
Dinner: Fish with vegetables
Stage No. 2 "Alternation" ("Cruise")
One of the most important stages of Ducan's diet.The alternation continues as much as it will be required to achieve the required weight.Just like on the attack, the scheme depends on what weight you need to lose.Up to 10 kg-protein days and protein-vegetable alternate in the sequence of 1: 1, 2: 2 or 3: 3.If more excess weight, then you will have to alternate the days - 5: 5.Nevertheless, Dr. Dukan recommends resorting to 5: 5 only in exceptional cases and under the supervision of a doctor, because this scheme 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 zest
Lunch: turkey meat cutlets, low -fat yogurt
Afternoon snack: chicken eggs stuffed with homemade mayonnaise
Dinner: Ground chicken with spices
2 day
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 skim cottage cheese and oat bran;Eggs-scramble
Lunch: eggs with croutons;Kurita roll
Afternoon snack: sandwiches made of cottage cheese and self -cooked yeast bread from oat bran;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 day
Breakfast: omelet with soft cottage cheese and ham
Lunch: steamed chicken cutlets;trout soup
Afternoon snack: low -fat cottage cheese with sugar substitute and yogurt
Dinner: ShiRTAIA noodles;meat goulash
6 day
Breakfast: damn from oat bran with low -fat cottage cheese
Lunch: Summer salad vegetable;Baked chicken breast
Afternoon snack: cocktail in milk with proteins
Dinner: meat with stewed vegetables
7 day
Breakfast: egg omelet;Boiled chicken
Lunch: chicken soup from shiReakia
Afternoon snack: toasts with cottage cheese;Rosehip decoction
Dinner: Fish baked in foil with spices
Stage No. 3 “Consolidation” (“Consolidation”)
The third stage of Ducan’s diet, aimed at consolidating the result, is psychologically the most complex phase.A decrease in body weight to the planned mark has already been achieved, so the restrictions in nutrition to many seem unnecessary.But if you break the rules of the program now, then all previous efforts will be in vain, and the departed kilograms will return.The duration of the “consolidation” stage is set depending on the number of kilograms dropped - for each for 10 days.So, when losing weight by 30 kg, it is necessary to sit at this stage for 10 months (300 days).An additional bonus is that in this phase the weight continues to decline by about 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 second dinner is a kefir-begging cocktail.
Tuesday (festive meal):
Breakfast - omelet with vegetables, coffee;
lunch - milk sausages;
Lunch - any dishes at their discretion, wine;
afternoon snack-a hepatic cake with carrot-raw filling;
dinner - home sausage;
The second 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 cutlets, cabbage salad, tea;
The second dinner is sea cabbage, yogurt.
Thursday (protein):
Breakfast - cottage cheese casserole;
lunch - fish cutlets;
Lunch - Kurina sausage;
afternoon snack - kefir;
dinner - stew;
The second dinner is cottage cheese mousse.
Friday (protein and vegetable day):
Breakfast - omelet with ham, coffee with milk;
lunch - pumpkin porridge in a slow cooker;
lunch - chicken bread (roll);
afternoon snack - eggplant fan;
dinner - chicken bread (roll);
The second dinner is a cheesecake.
Saturday (protein-vegetable, 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, coffee without sugar (with sucrotor);
lunch - zucchini caviar, yogurt;
lunch-soup, vegetable stew, herbal infusion;
afternoon snack - boiled breast, tea;
dinner - cabbage salad, scrambled eggs;
The second dinner is a fermented row.
The “consolidation” stage (“consolidation”) is the easiest in terms of compiling the menu.To prepare dishes, you can take recipes for the two previous phases, as well as use additional recipes suitable for the diet, starting from 3 stages, in those days when the use of carbohydrates is allowed.
Stage No. 4 "Stabilization"
The last stage of Ducan’s diet is no less important than everyone else.The correct weight has already been achieved and fixed, but it is the “stabilization” phase that will save it for the whole future life.
Allowed products
There are already few prohibited products at this stage of weight loss, and their absence is tolerated quite calmly.First of all, it is sugar and fructose.By the beginning of “stabilization”, the body weanes from sweets and simply does not need to accustom it to it again.
When choosing allowed dishes, the following rules must be followed:
- Vegetables can be consumed in any quantity;
- fruits - once a day one portion (for example, one apple, one persimmon or two plums);
- cheeses - solid varieties of low fat content, excluding goats and cheeses with mold;
- meat - low -fat species;
- Bird - without skin, best of all the file part;
- dairy products - low -fat and low lactose;
- salt - in limited quantities;
- bread - rye, whole grain, not more than 100 g;
- starchy products - no more than two per day;
- The daily norm of bran - 3 tbsp.l.
The “stabilization” phase is an example of a balanced diet, the basis of which 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 broth, cutlets;
afternoon snack-apple and firing pancakes, fermented baked hazels;
Dinner - fish with vegetables baked under a cheese crust.
Day 2:
Breakfast - omelet with pieces of tomatoes, tea;
lunch - mushroom soup, whole -grain bread;
afternoon snack - nurses with cottage cheese filling and fruit sauce, yogurt with bran;
Dinner - shrimp with soy sauce, herbal infusion.
Day 3:
Breakfast - oatmeal, coffee with milk;
lunch - green borsch, boiled breast, Greek salad;
afternoon snack - a portion of a cake with liver, tea;
Dinner - Tefteli calf, kefir with bran.
Day 4:
Breakfast - casserole of cottage cheese, coffee with milk;
lunch - calf cutlets;
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 broth, egg, whole grain bread;
afternoon snack - curdled, kefir with bran;
Dinner is a fish casserole.
Disruption
What to do if a breakdown occurred, you allowed yourself too much and ate prohibited products, without bringing a diet to a logical conclusion?Ducan suggests not to despair in this case and adhere to the next tactics:
- the next 2 days to make exclusively protein;
- If the breakdown occurred in the "Attack" phase, it needs to be extended for 2 days;
- increase daily water consumption to 2 liters;
- sleep more than usual;
- Daily walks should be at least an hour in the next 3-4 days;
- Limit salt consumption.
To prevent breakdowns, it is important to remember several rules:
- At the stages of “cruise” and “fixing”, the weight goes slowly, but this is not a reason to break and lose hope of achieving the desired forms;
- The entire period of the diet is available and there should 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 breakdown, you need to maximize your physical activity, and for any victory and achievements to reward yourself with something pleasant.The effectiveness of the diet largely depends on the willpower that allows you to withstand any temptations and continue to lose weight, even after disruptions.
Results
The results of the diet are also impressive: the first 2-3 kilograms leave at the first stage in just 5-7 days.Within 2 stages, about 1 kg per week is lost.Thus, in the first month, on average, you can get rid of 5-8 kilograms, in 3 months - 15-18 kg.It should be borne in mind that each organism reacts differently to new nutrition conditions, so weight loss will also be individual.