Hello friends!We will return to one of the most popular diets again today.Duca diet - products allowed by stages.We will take a thorough inspection from the refrigerator.Join the discussion of the article and write your opinion on these products lists.
Each stage for comfort prepared comfortable tables.Basic products in the first stage.In the remaining stages, the set of products is expanding.Therefore, I am writing products that are added only to a list available for the next stages.
What is the uniqueness of the duca diet?
There is a start of almost all weight loss systems, but does not contain additional recommendations for weight stabilization.The method offered by the French doctor is characterized by a smooth "exit" from the diet.The method can really help you get rid of the hated forever.But again, to follow the author's simple rules.
The diet provides 4 stages.With each step, you gradually learn to eat properly, enjoy food and lose weight.Each stage has its own term and the recommended "product basket".You will not feel deprived due to the soft application of healthy changes in nutrition.
As in any diet, the smallest deviation from an accident or rule can carry out all the efforts.Who is the first time?We do not learn to go right away, but gradually.Often gain more experience and knowledge.If I inspire you, let's review the allowed products.
The first stage is attack
In the first stage, you just started eating only the rich in protein.
Personal observation: Long-term foods of high levels can damage the kidneys.If everything is related, then 4-5 days will not hurt any damage.
| Meat | Low -Fat meat types are pleasant - beef, Turkey, rabbit, chicken, calf.Sometimes use offal (language, liver, kidneys) or natural ham. Goose and duck are prohibited. Meals should be cooked without fat.Cook, off, cook. |
| Egg | Protein is preferred.Pull the consumption of way. |
| Seafood, fish | Seafood is allowed.Cook without fried onions and carrots. Any fish - tea and sea rocks. Cook well for a pair, boil, casserole.Grilled containers are not allowed. It is better not to use canned food, but when natural and lean, you can. May you sometimes have small amounts of smoked fish and crab sticks.We eat everything without fat. |
| Milk and dairy products | We eat and drink everything - up to 0.5% fat.Yogurt, Kefir, milk (up to 1.5%), fermented, cottage cheese.Without adding sugar or artificial supplements. |
| Drink | Tea: Green, black, powerful tea leaves of vegetable origin.Weak coffee, sweet, clean water. The drinks of the diet, soda and light are not banned.My personal opinion: This is a slippery road.Light Soda or 0 calories - there are sugar-free, unnatural sweeteners.These are very harmful additives, it is better to pass them. The amount of liquid per day - at least 1.5 liters of |
| Beedan | Onions, soy sauce, garlic, fresh and dried greens, basil, tomato paste, tomato paste (there are a little sugar).Salt needs to decrease.Circle the sales with 3-4 drops of lemon. |
| Oils | 1 teaspoon olive or rapeseed (not allowed from the end of 2016) |
| Other | Hazelnut - Not more than 1 hand (an innovation since 2016) Lapsha "Shirataki" is low -caleni is a product and can be eaten without restrictions. Vegetables - Anyone you want, but not more than 1 coffee.tablespoons. Tofu, Seytan ("Vegetarian meat" is made of dough). Choji, canvas seeds or chia berries - 1 tbsp.l.on the day. |
In 4 stages, a special place in the diet is occupied by oatmeal.Their number should no longer be or decrease.
Eat 1.5 tablespoons seriously in the "attack".l.on the day.You can do with a salad, cottage cheese or oatmeal.I recommend using oatmeal or buckwheat flour for a profitable regime, with gastritis or digestive problems.Read the details of this stage in the "Diet's diet - an attack you can eat."
Ducan writes that he has increased the amount of oil, as it will have a useful impact on the work of the intestines.Thus, constipation will be less.Moreover, you get an additional vitamin E added in the diet.As he said: "His main enemy is not fat, but the sugar."So you can now cook protein products or add salads.
But this is not all innovations.Fans of hazelnuts, love!Now you can be a small handful, but for oil instead.That is, if you want to squeeze the peanuts today, oil is forbidden.Read the amount of each fruit per day in the article "Hazelnut and weight loss".
The second stage is an alternative
The product set is the same as "attack".Moreover, the menu offers new products - vegetables.Protein and vegetable food goes out.This stage is also called - the cruise stage.
| Vegetable | Salad, casserole, cook, boil or casserole from these products.Fried food is prohibited. Solved products: cabbage (any type), radish, patch beans or green beans, onions, eggplant and zucchini, cucumber, tomatoes, turnkey, astray, asparagus, celery and pumpkin. Make sure you turn on the most vitamin products: spinach, celery. Svykla and carrots use 1 times a week. |
| Other | Vegetable oil - 1 tbsp growing.tbsp Mushrooms.They are acid, salty or red. Natural soy yogurt (1 unit). 2 tbsp.Tomato paste (without sugar-free). |
Drink up to 1.5 liters per day.Drink everything in the same way as "attack".Oatmeals increases the amount of dandruff with 2 tbsps a day a day
What is prohibited in the 2nd stage of starch: potatoes, battles, legumes, lentils, corn, pasta and cereals.Avocado is also forbidden because too much fat.
Don't forget a serious rule - don't let your attachment.I recommend getting kitchen scales for comfort in calculating the score of ports.
At this stage, breaking can begin and is more likely to get out of the diet.You will see how the weight will be reduced.To catch and go forward.What are your dietary results in opinions and what it doesn't work.
Third Stage - Consolidation
You can eat the same in the "cruise".But now you can even diversify the menu - from today to fruit, bread, a little potato, etc.You can lie.This phase is conditionally divided into two parts.
In the first part, 1 part of starched products per week can be 1 party.
| Bread | Rye wheat, whole grain.2 slices (or 50 g) a day. |
| Fruit | Any - not more than 200 grams a day. Only: Except for any kind of cherries, all dried fruits, bananas, cherry vines. We only eat 1 piece a day. If the fruits are small - apricot, plum - 2 Eat. |
| Cheese | Only 40 g per day is allowed.16-20% - Maximum allowance of the product fat content. |
| Starched products | They only 1 times in a week and in small parts, 150 - 220 g Prepare the dishes: Bulgaria, lentils, pasta, rice, potatoes, beans, half tent, cousposis, peas, peas Without frying, oilless. |
| Group | 200 g.Buckwheat Up to 125 white rice |
| Meat | War, low-friendly pork, lamb meat, bacon.1-2 times per week allowed |
| Holiday dish May be breakfast or lunch or dinner |
Allow once a week once a week, with the exception of protein, add a treatment to the menu. This cake piece, a salad with mayonnaise, can be something from prohibited food.And without additives. |
In the second part of the stage, 2 of the 2nd holiday in the 2nd holiday - 2 foods containing 2 starches are allowed.
| Starched products | You can eat the same as in the first part, but it's 2 times a week. |
| Holiday table | Also choose any meal, but choose 2 times more than 2 times a week.Not only a row 2 days. |
| Other | Lapsha "Shirataki" Vegetable oil - you can do 1 tbsp here. Drink 1.5 liters of water the same day.Drink the same drinks as in previous stages. Eat 2 tablespoons per day. |
Thus, with the 3rd stage, 6 days a week, fruit, vegetables and protein products and 1 day - only a protein menu should eat.
The Dukan in the book advises only protein to eat on Thursday.By the way, there is a very comfortable book.Pierre lose weight to lose 10 kg in 60 days.
The fourth stage is stabilization
The food should be the same as 3 stages.Continuous protein (Thursday) consumption of consumption to make adjustments.
| Fish | Prefer the white fish. Red use 200 grams. If you give 150 g. |
| Meat | Eat low -fat types. And poultry is the upper part of the wingless and legs. |
| Milk and dairy products | The only changes can now be consumed only with the most least lactose content. |
| Other | Now you have to drink more-1.5-2 liters per day. And the naughty 3 tbsp should be eaten Reduce the amount of salt used in this stage. |
Physical activity
Ducan recommends walking more than 20-30 minutes a day.I would advise to increase up to 40-50 minutes this time.Refuse the elevator, hire and walk on foot again.
Be sure to include a visit to the pool, the gym.Aerobic exercises and cardio training should be your life partners for you.
A reasonable nutrition and physical education are the most important habits of a healthy person.With their help, keep yourself in shape and easy to maintain the result.Other important changes in lifestyle are achieved with them: Healthy sleep, lack of stress.
Duration of stages
The diet is proportional to the kilogram you want to fall.
- At the "attack" stage, you need to stay between 2 and 7 days.
- In the second stage, each additional kilogram is 7 days.
- You must prolong the "fix" in the calculation within 10 days for each additional kilogram.
- The fourth stage "Stabilization" is your goal here, the conscious and proper food of your life is getting used to the conscious and proper meal.The term is endless.