Ducan's diet is recognized today as one of the most effective.It is based on a clearly organized approach to the weight loss process and comprises four stages: two - weight loss (attack and change) and two - so as not to regain it (consolidation and stabilization of weight for life).
Level No. 1 "attack"
Ducan's nutrition begins in the short phase - "attack" on which only protein is allowed to eat.Due to the too large protein pollution on the body, this period is limited by duration and depending on the number of additional pounds 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 have to lose 30 kg and more than 7-10 days.
In the first phase of the diet you must comply with the following rules:
- Eat only protein food.
- You can cook all the products, stew, cook, bake in a slow cooker, but without using oil.
- Reduce and it is better to give up salt completely and replace it with spices, herbs and lemon juice.
- Drink at least 2 liters.Water a day, tea and coffee gifted.
- Eat 1.5 tablespoons.l.Oat brane in one day (with intolerance you can replace them with the same amount of dry, ground buckwheat).
For the most efficient use of the phase attack, it is recommended that several recommendations by Dr.To comply with Ducan, which helps the body react more stress to a new diet.This is due to the fact that many products from the menu are excluded in the "attack", especially those that contain glucose.In most cases, this has a negative impact on well -being and performance, weakness, headache, lethargy, unpleasant breathing and the smell of acetone out of the body.It is forbidden: sugar (with the exception of sugar substarks), ketchup, oil, alcohol and all other products that contain carbohydrates and fats.
Approximate menu for 7 days (option 1)
1 day
Breakfast: 2 cooked eggs
Lunch: turkey meat balls + ginger tea
Afternoon snack: a piece of cake with citrus fruits
Dinner: Possidated part
2 days
Breakfast: truck cheesecake + herbal tea
Lunch: chicken soup
Afternoon snack: natural Greek yogurt
Dinner: cooked shrimp + kefir
3 days
Breakfast: sweet cottage cheese
Lunch: steamed chicken liver
Afternoon snack: 2 oat grims
Dinner: a piece of baked turkey + chamomile tea
4 days
Breakfast: porridge from oat bran with milk
Lunch: chicken baked with herbs
Snack: nutritional jelly
Dinner: cooked fish + cup
5 days
Breakfast: Cottage Cheese Casserole + Kamille tea
Lunch: ears
Snack: cooked egg
Dinner: turkey schnitzel
6 days
Breakfast: eggs with ham
Lunch: fish casserole
Afternoon snack: natural Greek yogurt
Dinner: meat is enough
7 day
Breakfast: quail eggs
Lunch: Fish cannon food feed
Snack: nutritional jelly
Dinner: steam chicken schnitzel
Approximate menu for 7 days (option 2)
1 day
Breakfast: low -fat cottage cheese casserole and unsweetened tea
Lunch: Fischohr, oatbrane
Snack: fruits
Dinner: meat baked in the oven with vegetables, potatoes
2 days
Breakfast: Coffee without sugar and cheesecake made of low -fat hut cheese
Lunch: Solyanka with bread
Afternoon snack: light vegetable salad
Dinner: vegetable salad and chicken meat balls
3 days
Breakfast: casserole with berries and low -fat hut cheese
Lunch: Fischohr
Snack: fruits
Dinner: Low -fatty meat baked in the oven and kefir
4 days
Breakfast: low -fat hut cheese and yogurt
Lunch: rice with vegetables
Afternoon snack: low -fat yogurt with bran
Dinner: Schnitzel with oat branch
5 days
Breakfast: scrambled eggs and unsweetened coffee
Lunch: teach apprenticeships and vegetable salad
Snack: berries
Dinner: Fish and vegetable stew baked in the oven
6 days
Breakfast: fried eggs with bran
Lunch: Solyanka
Snack: fruits
Dinner: baked meat, light vegetable salad and rice
7 day
Breakfast: cooked eggs and unsweetened coffee
Lunch: light salad and turkey chops
Snack: fruits
Dinner: fish with vegetables
Level No. 2 "Change" ("Cruise")
One of the most important phases of Ducan's diet.The change continues as much as it is necessary to achieve the required weight.Just like in the attack, the scheme depends on the weight you have to lose.Up to 10 kg protein days and protein-dependent alternatives in the order of 1: 1, 2: 2 or 3: 3. If more weight changes, you have to alternate the days-5: 5.Dukan that this scheme only in exceptional cases and under the supervision of a doctor because this scheme is very difficult for the body.The most effective and the safest at the same time is the scheme of 1: 1 or in extreme cases 2: 2.
Menu for a week
1 day
Breakfast: pancakes with lemon peel
Lunch: tap cock chef, cheap yogurt
Afternoon snack: chicken eggs filled with homemade mayonnaise
Dinner: ground chicken with spices
2 days
Breakfast: Eieromelett with ham and croutons
Lunch: chicken soup
Afternoon snack: Caesar salad with chicken fillet, hard cheese and celery stem
Dinner: Spaghetti from Zucchini;Spa
3 days
Breakfast: Skim Cottage cheese cheese cheese and oatbrane;Egg ram
Lunch: eggs with croutons;Kurita Roll
Afternoon snack: sandwiches made of cottage cheese and self -cooked yeast bread from oatbrane;Rosehip
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 days
Breakfast: Omelett with soft cottage cheese and ham
Lunch: steamed chicken schnitzel;Trout soup
Afternoon snack: low -fat cottage cheese with sugar substitute and yogurt
Dinner: Shirtaia -pasta;Goulash meat
6 days
Breakfast: Damn by oat brane with low -fat cotton cheese
Lunch: summer salad vegetables;Baked chicken breast
Afternoon snack: cocktail in milk with proteins
Dinner: meat with steamed vegetables
7 day
Breakfast: Eieromelett;Cooked chicken
Lunch: Shireakia chicken soup
Afternoon snack: toast with cottage cheese;Rosehip
Dinner: baked in foil with spices
Level No. 3 "Consolidation" ("Consolidation")
The third stage of Ducan's diet that aims to consolidate the result is psychologically the most complex phase.A decrease in the body weight of the planned brand has already been reached, so that the nutritional restrictions seem unnecessary for many.If you now break the rules of the program, all previous efforts will be the duration of the "consolidation level" depends on the number of kilograms for each for each for each.So if you lose weight by 30 kg, it is necessary to sit in this phase 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-vegetable):
Breakfast - pancakes with meat filling, tea;
Lunch - fried eggs with vegetables;
Lunch - chopped with cauliflower, vegetable salad;
Afternoon snack cheese cheese-cheese cake;
Dinner - Zucchini cake with mushrooms and meat;
The second dinner is a kefir commission cocktail.
Tuesday (festive meal):
Breakfast - omelet with vegetables, coffee;
Lunch - milk sausages;
Lunch - dishes at their own discretion, wine;
Afternoon snack a liver cake with carrot and jam 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 schnitzel, cabbage salad, tea;
The second dinner is sea kohl, yogurt.
Thursday (protein):
Breakfast - Cottage Cheese Casserole;
Lunch - fish schnitzel;
Lunch - Kurina Wurst;
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 stove;
Lunch - chicken bread (roles);
Afternoon snack - eggplant fan;
Dinner - chicken bread (roles);
The second dinner is a cheesecake.
Saturday (protein-vegetable with carbohydrates):
Breakfast - liver pancakes, tea;
Lunch - vegetable stew;
Lunch - Finnish cream soup, fish chops;
Afternoon snack - zucchini caviar;
Dinner - baked chest, sauerkraut;
The second dinner is yogurt.
Sunday (protein and vegetable day):
Breakfast - cottage cheese, coffee without sugar (with suprotor);
Lunch - Zucchini Kaviar, yogurt;
Lunch group, vegetable stew, vegetable infusion;
Afternoon snack - boiled chest, tea;
Dinner - cabbage salad, scrambled eggs;
The second dinner is a fermented series.
The "consolidation level" ("consolidation") is easiest in terms of compilation of the menu.To prepare dishes, you can take recipes for the two previous phases and use additional recipes that are suitable for nutrition from 3 levels, in those days in which the use of carbohydrates is permitted.
Level No. 4 "Stabilization"
The last phase of Ducan's diet is no less important than everyone else.The right weight has already been reached and determined, but it is the "stabilization" phase that will save it for the entire future life.
Products to be allowed
In this level of weight loss, there are already few forbidden products, and their absence is tolerated quite quietly.First, it is sugar and fructose.At the beginning of "stabilization", the body weans out of sweets and just doesn't have to get used to it again.
When choosing permitted dishes, the following rules must be followed:
- Vegetables can be consumed in a lot;
- Fruits - once a day one (for example an apple, one or two plums through cakis);
- Cheese - solid varieties with low -fat content, except goats and cheese with mold;
- Meat - low -fat species;
- Bird - without skin, the best of all the file part;
- Dairy products - low and low lactose;
- Salt - in limited quantities;
- Bread - rye, whole grain, no more than 100 g;
- Strong products - not more than two a day;
- The daily standard of Bran - 3 tablespoons.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 like this:
Day 1:
Breakfast is a piece of whole grain bread with cottage cheese, coffee with milk;
Lunch - bousse broth, schnitzel;
In the afternoon snack appell and pancakes, fermented baked hazels;
Dinner - fish with vegetables under a cheese crust.
Day 2:
Breakfast - omelet with tomato pieces, tea;
Lunch - mushroom soup, whole grain bread;
Afternoon snack - nurses with hut 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 chest, Greek salad;
Afternoon snack - part of a cake with liver, tea;
Dinner - Tefteli Calf, Kefir with Bran.
Day 4:
Breakfast - casserole made of cottage cheese, coffee with milk;
Lunch - calf schnitzel;
Afternoon snack - Kefir with Bran;
Dinner - Chicken Souffle.
Day 5:
Breakfast - omelet, cheese, tea;
Lunch - onion, chopping, fruits;
Afternoon snack - cottage cheese, kefir with bran;
Dinner - baked with vegetables, tea.
Day 6:
Breakfast - house cheese with fruits, green tea;
Lunchpure soup, chicken naga, whole grain bread;
Afternoon snack - Zucchini pancakes, kefir with an industry;
Dinner - mussels.
Day 7:
Breakfast - chocolate cupcake, cheese, coffee;
Lunch - chicken broth, egg, whole grain bread;
Afternoon snack - removed, kefir with an industry;
Dinner is a fish casserole.
Disturbance
What to do if a breakdown has occurred, they have admitted too much and ate forbidden products without bringing a diet into a logical conclusion?Ducan suggests not to despair in this case and to stick to the next tactic:
- The next 2 days exclusively protein;
- If the collapse has taken place in the "attack" phase, it must be extended for 2 days.
- Increase daily water consumption to 2 liters;
- sleep more than usual;
- The daily walks should be at least an hour in the next 3-4 days.
- Limit salt consumption.
In order to prevent outbursts, it is important to remember several rules:
- In the phases of "cruise" and "fixation", the weight is slow, but this is no reason to break and lose hope, reach the desired forms.
- The entire time of nutrition is available and there should always be only what can use;
- You can never blame yourself for a collapse because a feeling of guilt often leads to seal.
Immediately after the collapse, you have to maximize your physical activity, and for every win and success to reward yourself with something pleasant.The effectiveness of the nutrition largely depends on the willpower with which you can withstand temptations and can continue to decrease after disorders.
Results
The results of the diet are also impressive: the first 2-3 kilograms departure in the first stage in just 5-7 days.About 1 kg per week is lost within 2 phases.In the first month, you can get an average of 5-8 kilograms in 3 months-15-18 kg.It should be taken into account that each organism reacts differently to new nutritional conditions, so that weight loss will also be individual.