Dyukan Diet: Products approved

Before you start eating ducan, you should consult a doctor about the compatibility of the diet and about the characteristics of the body and about the state of health.

The first step is "attack"

The most difficult period in terms of restrictions.It is required to fully exclude carbohydrate and fatty foods, building a diet completely on proteins.

The aim of the initial phase is to restructure food habits and speed up metabolism.1-6 kilogram loss can be lost.

The period of attacks is prohibited for more than 10 days.An investigation of protein food can stimulate difficulties in kidney work, cause osteoporosis.

Basic rules of the "attack" phase

The lack of carbohydrate feeding puts the body to rehabilitate its energy reserves from fat depot.

In order to obtain the maximum effect of artificially created deficiency, you must adhere to certain principles:

• Use a list of strictly agreed products that are permissible for the first step;
• Eat with 1.5 tbsp food.l.No bran;
• Look at the drinking regime;
• Use allowable heat treatment methods to prepare;
• Exercise daily sports loads (walk, run, gymnastics).

Allow ducan diet products to the "attack":

Category	Be there
Meat	Turkey, chicken, beef, rabbit, the mystery
To fish	Fresh and smoked
Seafood	All
Milk, eggs	Fool's choice

At the beginning, it is not intended that other products would be used, even the green is only added.Olive oil (1 CHP) or a handful of nuts is allowed.

Menu for the "attack" stage

Half an hour before the meal, 1 cup is usually non -carbonated drunk.With food, 1 spoon bran (oats, rye, wheat) is used.Instead of shop bakery - cakes on ducan.

Negative diet for a week:

Period	1st meal	Skin	2nd meal	Skin	Dinner
Monday	Egg, 100 g of cottage cheese, fruit competes	Yogurt with half tbsp.a tablespoon of bran	Soup with meat, a great toast	Glass jogurt 0%	Baked a few fish
Tuesday	Omlet with pieces of meat fillet, black tea	Narrow cheese	Chicken cutlets - 2 pcs., Hard on black bread	Kefir - 200 g	Turkey in the oven
Wednesday	Ducanovsky cheesecakes, green tea	Curriculum Mass - 120 g	Ear, 2 small bran tortillas	Crab sticks	Rabbit with garlic
Thursday	Coffee	Mass cheese soft cottage - 110 g	Baked breast, dried toast	Mint drink	Eggs with ham
Friday	2 boiled egg, herbal tea	Kefir, 0.5 tbsp.l.Bran	Boiled shrimp - 300 g	Cottage cheese	Fiction soup
Saturday	Oatmeal, fruit drink	Cottage cheese	Cooked liver, egg	Ryazhenka - 250 g	Fish mining cutlets
Sunday	Cottage cheese casserole, compote	Narrow cheese	Pike broth	Milk	Beef with garlic

A week menu for an attack

	First breakfast	-Lón	Dinner	Evening snacks	Dinner
Monday	Omlet of 2 eggs with milk and herbs, a sandwich with ham, coffee	Low -fat yogurt - 150 g	Baked chicken fillet with lemon and garlic - 300 g	Cooked shrimp	No fish - 300 g, kefir - 200 g
Tuesday	Ceesons, tea	Porridge from oat bran with milk	Drive from minced meat	Oat cuts	Baked meat balls from Turkey
Wednesday	Boiled eggs, coffee	Lemon pie, yogurt	Mackerel baked in white wine	Whipped protein dessert, mint tea	Rule from omelet to red fish
Thursday	Wind sandwich, boiled egg, tea	Steam Cutlets Vegetable	Ear from salmon	kefir	Fish salad
Friday	Omlet with cheese	Baked chicken breast	Beef soup	Dessert from cottage cheese	Sali fillet for steam
Saturday	Eggs with ham	Fish pie, tea	Beef steaks	Pancakes from Bran	Cutlets with oat branch
Sunday	Crab salad	Cupcake coffee	Ear from salmon and boiled eggs	Dairy cocktail with vanilla	Fiction from turkeys

Monday:

• Breakfast - chicken pancakes, kefir.
• Lunch - tomato soup with seafood, green tea.
• Snack - cottage cheese casserole, yogurt.

• Dinner - casserole with chicken and broccoli.

Tuesday:

• Breakfast - pancakes, coffee.
• Lunch - meat soup, tea.
• Snowman - cheese cakes, kefir.
• The dinner is an egg roulet with fish paste.

Wednesday:

• Breakfast - fried eggs with vegetables, coffee.
• Lunch - baked sea perch with grilled vegetables
• Snack - kefir with bran.
• Dinner - spinach and egg pie.

Thursday:

• Breakfast - rolls with tuna.
• Lunch - ear, tea.
• Snack - pancakes with cottage cheese.
• Dinner - baked mussels.

Friday:

• Breakfast - vegetable casserole with egg
• Lunch - baked meat, tea.
• Snack - yogurt and bran bread.
• Souffle curve is the dinner with zucchini.

Saturday:

• Breakfast - omelet with salmon, diluted juice.
• Lunch - chicken soup, tea.
• Snack - kefir with bran.
• Dinner - Turkish cutlets.

Sunday:

• Breakfast - cottage cheese casserole, coffee.
• Lunch - cauliflower soup and green tea.
• Snack rolls - crab.
• Dinner - zucchini pancakes with chicken.

Monday

1. Breakfast consists of omelet for domestic eggs, low ham, green tea.
2. Lunch - ear from red fish.
3. Snack - milk, cottage cheese.
4. A low -rotten steak is the dinner from turkey, kefir.

Tuesday

1. Breakfast - 2 pieces of hek, coffee or green tea.
2. Grilled chicken is lunch with herbs, free fat milk.
3. Casserole is the snacks of low cottage cheese, natural yogurt.
4. Dinner - hit from minced meat, herbal tea.

1. Breakfast - cottage cheese, chamomile tea.
2. Lunch - porridge from Oat Bran, green tea.
3. Snack - bundled cake cakes, natural yogurt.
4. Dinner - fried perch, herbal tea.

Thursday

1. Breakfast - chicken, coffee or boiled tea.
2. Lunch - ear with different fish, mint tea.
3. Snack - soy cheese, green tea.
4. Mimosa salad is the dinner, decoction of roses.

Friday

1. Breakfast - lemon casserole cottage cheese, natural yogurt.
2. Lunch is a light broth with Qails, herbal tea.
3. Snack - pancakes from Bran, kefir.
4. Dinner - cutlets from low -fat pork, milk.

Saturday

1. Breakfast - 2 boiled egg or omelet, tea or chamomile coffee.
2. Lunch - veal steaks, mint tea.
3. Snack - cottage cheese, natural yogurt.
4. Dinner - Turkey, Milk, Milk.

Sunday

1. Breakfast - molten cheese, buckwheat porridge in milk.
2. Lunch - salmon ear, chamomile tea.
3. Snack - oatmeal porridge from bran, milk.
4. Dinner - squid, soy cheese, kefir.

Break

What should be done if a breakdown occurred, you allowed you too much and you ate prohibited products, without a logical conclusion diet?Ducan recommends not to despair in this case and adhere to the next tactical:

• The next 2 days to make protein exclusively;
• If the breakdown occurred in the "attack" phase, it must be extended for 2 days;
• increase daily water consumption to 2 liters;
• sleep more than usual;
• Daily walks should be at least one hour in the other 3-4 days;
• Limit salt consumption.

To prevent breakdowns, it is important to remember some rules:

• At the “cruise” and “arrangement” stages, the weight goes slowly, but this is not a reason to break and lose hope to achieve the desired forms;
• The whole period of the diet is available and only the amount allowed to be used should always be;
• You can never blame yourself for a breakdown, as a perception of guilt often leads to sealing.

Immediately after the breakdown, you must maximize your physical activity, and for any virtue and achievements to give yourself a pleasant thing.The effectiveness of the diet depends largely on the power that allows you to withstand any temptation and continue to lose weight, even after breaking.

Menu for every day: Ducan diet table

The whole protein diet of Pierre Ducan is a particular group of food products allowed in different periods to be used.We make suggestions for selecting food tables.They can be combined with each other and wear them in any form, you can only eat fried dishes, it is best to choose a method to bake or shutdown.

Blitz

The protein diet begins with body attack with pure protein.At this point, you must exclude any carbohydrate products, but according to the rules of the diet, you can use onions (not more than 1 piece) and garlic as seasoning.

Product Group	Amended	Prohibited	Note
Meat	Any bird, veal, minor, rabbit meat, ham without fat	Goose meat and duck	Any method of preparation rather than frying in oil
To fish	You can rarely have all kinds, canned goods in your own juice, crab sticks and smoked fish	Canned food with butter
Seafood	You can do everything without exception
Dairy products	You can all with fat content up to 1.5%	High -fat dairy products with additives and sugar
Uibh	Protein in unlimited quantities, yolk 3-4 pieces per week
Drinks	Water, tea, coffee, chicory	Juices, lemonade	Tea and coffee are weak, water without gas without 2 liters
Blasting	Onions, soy sauce, green, tomato paste, lemon juice for salad	Onions
Other products	Lapsha Shiritaka, vegetable oil is not more than 1 tbsp.Lin seeds, tofu, seytan, coji berries

Cover

In the daily menu you must include all the products from the previous table.They should be spent on protein days.On protein and vegetable days, you can add:

• carrot;
• cabbage;
• beets;
• any vegetables and sheets salads;
• patch beans;
• onions;
• asparagus;
• celery;
• Spinach.

During this phase, you can eat plant products with low sugar and starch.You can not use potatoes, legumes, corn, pasta, avocados.Of the products allowed, you can make salads seasonal with lemon juice or a small amount of oil, disturb them or bake them.Daily use of oat bran should be increased to 2 tbsp.l.

Setup

Group of products	Can	It is banned	Parts
Bread	Rye wheat		Up to 50 per day
Fruit	None other than a ban	Grapes, bananas, dried fruit, cherries, cherries	Up to 200 g per day
Cases	Minimum fat content - 15%		40 g
Products of -staters	Potatoes, legumes, rice, pasta, etc ..		1 time per week to 150-200 g
Group	Buckwheat and rice		200 g of buckwheat, 150 g of rice
Meat	Pork, beef, bacon, lamb meat		1-2 times a week
They are not	Confectionery, mayonnaise		2 times a week, in minimal quantities

At this point, you must use every day on an empty stomach 2 tbsp.l.Oat bran and pure water at least 2 liters.

At the third stage of the protein diet, there is little restrictions.But to keep weight, it will be necessary to abandon foods with high sugar content and starch.More precisely, they can be present in the diet, but they rarely - 1 part per week.Products can be combined with each other and cooked in any way, except for frying in oil.

At the stability stage, protein food is still the basis of the diet, recommended to eat with vegetables, fruits and cereals in a limited amount.Make sure you unload protein days once a week.

Stabilization

Stabilization is a step that is not limited to time.After you have passed the previous 3 steps, you can return to the normal food.But you should give priority to fresh vegetables and protein products.It is necessary to limit the amount of consumption of starch products, bread, pasta, fatty meat, cheeses and cereals.

So that the kilograms lose back quickly, you must play sports, walk in the fresh air and guide an active lifestyle.Once a week you should make fasting protein days according to the attack menu.Every day on an empty stomach you must eat 3 tablespoons of oat bran and observe the drinking method.

Feel

To achieve the rapid result of weight loss during Pierre Dukan diet, special attention should be given to motor activity.Simple physical exercises, roaming walks and daily bicycle and the appearance of lost weight will have a positive impact

A suitable figure will provide trips to the gym.You can deal with 3 times a week.Use any opportunity to refuse behavior.Lose weight at a fast pace if the muscular tissue works, and if calories are burned faster, splitting lipid deposits.

Stability stage

The last stage of Ducan diet is not as important as everyone else.The right weight has already been achieved and settled, but the “stabilized” phase will save it for the whole life in the future.

General rules

The rules and suggestions here are already much smaller, and they are quite simple and do not need much effort.To keep your body weight right, you must:

• Do not too -overeat, there is only a small saturation.
• Eat 3 tbsp.l.oat bran
• Control the daily fluid rate at least 2 liters.
• Setting one protein day each week
• Active lifestyle to guide - walk on foot, abandon the tall, soft more.

Products approved

There are few already prohibited products at this stage of weight loss, and its absence is calmly.Firstly, it is sugar and fructose.By the beginning of “stability”, the body ceases from sweets and does not need to be noted again.

When you select allowed dishes, the following rules must be followed:

• Vegetables can be worn in any quantity;
• Fruit - once a day one part (for example, one apple, one persimmon or two plums);
• Cheeses - solid types of low fat content, rather than goats and cheeses with mold;
• Meat - low -species;
• Bird - without skin, prefer all files;
• Dairy products - low -fat and low lactose;
• salt - in limited quantities;
• Bread - rye, whole grain, not more than 100 g;
• Starch products - no more than two per day;
• Daily Bran norm - 3 tbsp.l.

If all the previous steps of Ducan diet were properly passed, then at the 4th stage the body has already rebuilt in a new operating mode, and the calories are actively sharing, it does not create fat reserves, it completely assimilated useful substances.

In the “stability” phase, transfer to healthy diet and get rid of harmful food habits: a tendency to over -nobility, seize stress, etc.

At the end of the stability phase, try to adhere to the basics of proper nutrition and periodically with days to unload the stomach, watching Dukan diet norms.The main thing is to put up patience and use "garbage to abandon food."The diet includes a large amount of protein, which forms and strengthens all cells of the human body.If you follow the rules provided for each step, after a while, as well as visible results, you create new habits and you will forget forever.