"If you are on your diet, you should eat skinny meat, preferably cooked, good and a stalk of celery, " and eating me, and even cake, I eat cubes, cookies and cakes, but yes, I'm on a diet! True, on a diet! Suddenly? I thank all of the thanks regarding one man, French nutritionist - Pierre Ducan. After all, he invented this method of losing weight, he created such a wonderful electricity system that includes a fairly large list of allowed products and allows you to create culinary work from them. It all works very effectively, gives results and, most importantly, allows you to eat delicious and diverse. But we are all fine.
Where to start a diet
First and most important thing to do before the start of the diet is calculating your correct weight on the official website Dukan, as well as get a personal program for all phases.
- Don't ignore the recommendations you'll get in your email. If the program calculates the correct weight of 55, then it is your correct weight and you don't have to weight 45 kilograms of fictional.
- Follow the row strictly that recommends you. If the program calculated you for the first phase of 3 days, in no case do you extend to your own initiative.
The diet is prohibited from 18 years younger than 18, however, according to the latest data, the diet of girls enabled the diet of 17 years, boys for only 18 years.
Ducan's diet phase
The essence of the French nutritionist is that it should be divided into 4 phases:
The attack is the shortest of all phases, which is an important mechanism for starting the operation of the entire weight loss system.
Alternating or cruising, the diet phase is long during which the main weight loss takes place.
Consolidation or consolidation - phase focused on a smooth body transition to the appropriate nutritional system, helping to repair the results achieved and the reverse weight of the weight.
Stabilization is a phase, which is recommended to adhere to the entire life for maintaining the results achieved.
Drinking mode will be unchanged for all phases - at least 1, 5 liters of clean water per day.
The first phase is an attack
This is the shortest and most effective of all stages of diet, because it is able to launch the processes of metabolism and allows you to get initial results in a short time. The dietary principle for this period is based on consumption only of protein foods, excluding carbohydrates and fat minimization. The duration of this phase is 2 to 7 days.
The prerequisite for the attack phase is the daily consumption of an oatmile in the amount of 1, 5 tbsp.
Stage attack includes the following permitted products:
Loof meat
- Beef - all parts other than anthracot and ribs;
- Veal;
- Horseman;
- Rabbit;
- Offal is a beef and calf tongue, liver liver.
Pork and lamb are prohibited in the attack phase
Bird meat
Each bird is allowed except ducks and geese:
- Chicken, as well as chicken liver, stomachs;
- Turkey;
- Guinea hens;
- Quail;
- Partridge, etc.
Fish
There are no restrictions for these products. Even the fatty varieties are allowed, such as mackerel, salmon, sardines, etc. In addition, this category is permitted:
- Canned fish, only in their own juice;
- Smoked fish;
- Rabs of sticks.
Seafood
As in the case of fish, seafood is allowed without exception:
- Shrimp;
- Squid;
- Mussels;
- Crabs, crabs, lobsters;
- Oysters, etc.
Ham
The most important rules when choosing ham:
- Fat content on 100 g of product must not exceed 4%;
- Ham should be chicken or turkey.
Eggs and dairy products
- Eggs (chicken, quail) are allowed to be consumed in any form - cooked, omelet or fried, most importantly, use a pan with an antique coating when frying eggs (when frying 1 drop).
Ako imate visoku razinu holesterola u krvi, onda trebate ograničiti potrošnju žumaka za jaja do 3-4 komada tjedno. Proteins can be consumed in unlimited quantities.
- Dairy products of 0% thick content-kefir, cereal cheese, soft cottage, yogurt, milk, etc. The main rule is that these products should not have sugar.
The second phase is an alternation
This phase is to add various vegetables and plants in me. The main rule of the stage is to alternate the given proteins and protein-vegetables.
Anyone can choose the alternatory scheme for yourself: 1/1, 2/2, and even 5/5. The latter option is the hardest of all the proposed and quite heavy for the body. The soul itself gradually came to the conclusion that it is the most voice, not such a strenuous scheme alternation 1/1, or 1 day BO, 1 day CHB.
From stage of amendment, you are allowed to use a fairly large number of vegetables:
- Cucumbers;
- Tomato;
- Bulgarian pepper;
- Rotky;
- Cabbage (all kinds);
- Black eye peas;
- Onion;
- Spinach;
- Mushrooms;
- All types of sheet metal salads;
- Eggplant;
- Ticchini and Tsukini.
Forbidden Vegetables are also carrots and beets - only their use should be repaired by some rules:
- In raw form, this vegetables can be consumed in unlimited quantities;
- In the form of heat - up to 200 grams per week;
- Carrot juice is a prohibited product.
But unfortunately, all vegetables cannot be consumed at this stage at this stage.
All starch -Contaneous products are prohibited:
- Potatoes;
- Beans;
- Peas;
- Lenils;
- Rice;
- Corn
And also a list of prohibited products still includes all cereals, cereals, as well as avocado, which, although the fruit is often misappropriate for vegetables.
In addition to protein groceries and vegetables, the doctor is in 2017. made some changes in a diet. For example, from the stage, the core allowed to eat nuts, according to oil norms (this means that eating is today allowed part of nuts, do not use food oil).
- Almonds 25 grams;
- Raw peanuts 50 g;
- Arachis Fried 35 GR;
- Forest nut 22 g;
- Walnut 22 g;
- Kanos 28 gr;
- Brazil's walnut 21 grams;
- Cedar nut 22 g;
- Sunflower seeds 30 grams;
- Pumpkin seeds 30 g;
- Sezama seeds 28 gr.
Third Phase - Consolidation
Ovo je najvažnija faza čitave prehrane, jer vam omogućava da riješite rezultate i ne vraćate se na prethodnu težinu. After reaching the consolidation, you must understand that a significant and difficult path in the fight against excess weight (some people with great excess weight, the change phase sometimes reaches a year and even more). And only at least to ensure that your work is not shown in vain, it is worth going to the end of the third phase of Dukan nutrition.
This phase is most important, but at the same time, most are "abandoned" among adheres to this electricity system. Psychologically, many people, after they have achieved the desired weight, stop a diet. With joy, rush into all heavy, and as a result "eat" everything back.
The duration of the fastening phase is calculated according to the formula - 10 days diet for each lost weight. That is, if you are 10 kg on your diet, it means that the consolidation phase will last 100 days, if 35 kg, then you still need to follow all the rules of Dr. Ducan.
At this stage, the following products are added to us:
- Fruit;
- Bread with whole wheat;
- Cheese;
- New types of meat;
- Starch -hosing products;
At this stage, it is no longer necessary to alternate for proteins and proteins, but a prerequisite is 1 protein day of the week using the products you used in the attack phase (it should be the same day of the week).
Fruit
Starting from the fastening phase, you can eat 1 part of the fruit. Of course, part is a relative concept, and it looks different for the person, but on average, there are 2 apricots, or 1 apple, a slice of watermelon or strawberries, etc.
The following fruits are prohibited in the fixing stage:
- Bananas;
- Grapes;
- Dried fruit.
Bread for whole wheat
Another pleasant addition to the new phase of the Ducan's diet is bread. It is important to just choose a bread in the composition. It should be a brown or brown (that is, grinding dough not from flour, but exclusively from the bran), or the whole grain (only grossly needed this bread).
The part eligible on the consolidation of the stage is 2 slices of bread.
Cheese
The next new product at this stage will be cheese. It is desirable to choose solid cheeses, as well as excluding cheeses such as no. , Rocker, as well as goat cheese. From the cheeses presented on our shelves it is advisable to choose such cheeses as:
- Poshekhonsky;
- Kostroma;
- Dutch;
- Gauda and others.
The main rule when the use of cheese is its part, whose weight should be 40 grams.
New types of meat
We can add a few more species to an already existing list of different meat varieties:
- Hamster lamb - the main thing is to avoid a very upper layer;
- Roasted pork;
- Ordinary ham - it is, on the content of fat in ham, you can't focus anymore.
Storch -Containing products
In the first half of the stage, the consolidation is allowed 1 part of starch cleaning products per week, and in the second half - 2 servings
The calculator does not share the attachment phase to half. You can do it yourself, accompanying ruler. For example, if you have been assigned 100 days to calculate calculations, then the first 50 days will be the first half, another, respective other.
Select products from down and enjoy delicious dishes on your taste and desire. Don't forget to choose only one from all the next one and eat only 1 time in 7 days.
Pasta
This product category is most acceptable at this stage. The main thing is to choose a pasta prepared from solid wheat varieties, as well as in the process of preparation to avoid adding oil or fatty cheeses. In addition to the pasta, you can take a small amount of parmese sprinkling cheese or make a sauce of fresh tomatoes.
Part of the pasta is 220 grams
Lećels
A very useful product, rich in slow carbohydrates, which is allowed to be consumed from the attachment phase. The rules are the same as in case of pasta - not to be used for cooking oil.
The part of the lens is 220 grams
Cossus, Polenta, Bulgur
Another allowance on our diet is delicious products from oriental cuisine. In our kitchen these are rare guests, but still a small amount can afford at this stage of the diet. The preparation rule remains unchanged - do not add oil.
The portion is 200 grams
Rice and potatoes
These two products are at the end of our list not in vain. Of all innovations - rice and potatoes are recommended to consume as little as possible. Preparation rules have not changed - we cook without adding oil. It is advisable to choose wild or non-crossings, as well as brown or basmati. As for the potatoes - the main rule - you can only cook it unclean (in a uniform) pair or bake in the oven.
Part of the rice is 220 grams.
Part of the potatoes is 125 grams.
The fourth phase is stabilization
So, we approached the final stage of Dukin nutrition. This phase is very short to its rules, but the longest of all the previous ones - you need to observe this phase all your life. But don't scare - you've already reached the right weight, you've already fixed it, now the main task is to save him for a living. That is, you're just trying to eat properly (except for harmful foods like sugar, fast food, etc. ). The rules are absolutely simple:
- Drinking mode;
- Daily 3 tablespoons oatmeal;
- 1 clean protein day per week.
Me for a week (examples)
In this section you will be presented for an approximate weekly menu, divided with phases. But it is worth noting that this menu is built exclusively on simple dishes that do not require debt preparation. In reality, there is a huge number of recipes that will brighten days and months spent on this diet.
And remember that your ducan diet does not limit you in the number of utensils used, it does not force you to calculate calories. The main rule is to use only products from the list
Alkalet
Don't forget that you should be at this stage exactly as many days of how calculate the calculator of the official page! Do not increase this phase on your own initiative.