Ducan's diet is recognized as one of the most effective today.It is based on an organized approach to the weight loss process and includes four stages: two - weight loss (attack and replacement) and two - so as not to recover (consolidation and heavy stabilization for survival).
Level No.1 "attack"
The Ducan diet begins at the shortest level - "attack", where only proteins are allowed to eat.Due to the overwhelming load of protein on the body, this period is limited by the 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 need to lose 30 kg and more than 7-10 days.
In the first stage of the diet, you must comply with the following rules:
- Eat only protein foods.
- All products, you can cook, boil, cook in a slow cooker, bake, but without oil.
- Reduce, and it is best to leave the salt completely, replace it with spices, herbs, lemon juice.
- Drink at least 2 liters.Water a day, given tea and coffee.
- Eat 1.5 tablespoons.L. oats bran a day (with intolerance, you can replace it with the same amount of dry buckwheat).
For the use of the most effective "attack" of the phase, it is recommended to comply with some of Dr Ducan's suggestions, which will help the body be more pressure to respond to a new diet.This is due to the fact that in "attacks", many products are excluded from the menu, especially with glucose.In most cases, this negatively affects well -being and performance, weakness, headache, fatigue, unpleasant breathing, and acne odor from the body may appear.It is prohibited: sugar (except for sugar -substitutes), tomato sauce, any oils, alcohol and all other products containing carbohydrates and fat.
7 -day estimates menu (option 1)
1 day
Breakfast: 2 boiled eggs
Lunch: Beatballs Turkey + ginger tea
Evening snacks: a piece of cake with a citrus
Dinner: The part placed
2 days
Breakfast: steel cruelty + herbal tea
Lunch: Chicken soup
Evening snacks: Natural Greek yogurt
Dinner: shrimp boiled + kefir
3 days
Breakfast: Sweet cottage cheese
Lunch: Chicken liver boiled
Evening snacks: 2 oats cookies
Dinner: Baked Turkish piece + chamomile tea
4 days
Breakfast: porridge from oats bran with milk
Lunch: Chicken burned with herbs
Snack: Jelly Diet
Dinner: boiled fish + cupher
5 days
Breakfast: Casserole cheese + chamomile tea
Lunch: Ear
Snack: Boiled eggs
Dinner: Turkish Cutlet
6 days
Breakfast: Eggs with ham
Lunch: fish casserole
Evening snacks: Natural Greek yogurt
Dinner: Suffle meat
7 days
Breakfast: quail eggs
Lunch: fish canned food
Snack: Jelly Diet
Dinner: Cut the steam chicken
7 -day estimates menu (option 2)
1 day
Breakfast: low cottage cheese casserole and sugar -free tea
Lunch: Fish ears, oatmeal bran
Snacks: Fruits
Dinner: Meat baked in the oven with vegetables -sayuran, potatoes
2 days
Breakfast: Coffee without sugar and cheese cake from low cottage cheese
Lunch: Solyanka with bread
Evening snacks: light vegetable salad
Dinner: Vegetable salad and chicken meatballs
3 days
Breakfast: casserole with berries and low cottage cheese
Lunch: Fish ears
Snacks: Fruits
Dinner: low meat burned in the oven, and kefir
4 days
Breakfast: low cheese and yogurt -Fat cottage
Lunch: Pilaf rice with vegetables -sayuran
Evening snacks: low yogurt with bran
Dinner: Cut with oats branches
5 days
Breakfast: crushed eggs and sugar -free coffee
Lunch: Beatballs and Teachy Vegetables
Snacks: berries
Dinner: Fish baked in the oven and boiled vegetables
6 days
Breakfast: fried eggs with bran
Lunch: Solyanka
Snacks: Fruits
Dinner: grilled meat, light vegetable salad and rice
7 days
Breakfast: boiled eggs and sugar -free coffee
Lunch: light salad and cut turkey
Snacks: Fruits
Dinner: Fish with vegetables
Level No.2 "replacement" ("cruise")
One of the most important stages of Ducan's diet.Continuous replacement as much as required to achieve the required weight.Just like the attack, this scheme depends on the weight you need.Up to 10 kg-protein day and alternative protein-vegetable in order of 1: 1, 2: 2 or 3: 3. If you have more weight, then you need to replace the days-5: 5. The most effective and at the same time safe is a 1: 1 scheme or, in extreme cases, 2: 2.
Menu for a week
1 day
Breakfast: Pancakes with lemon zest
Lunch: Cut turkey meat, low yogurt
Evening snacks: Chicken eggs stuffed with homemade mayonnaise
Dinner: ground chicken with spices
2 days
Breakfast: egg omelets with ham and crouton
Lunch: Chicken soup
Evening snacks: Caesar salad with chicken fillets, hard cheese and celery sticks
Dinner: spaghetti from zucchini;The fillet kurin
3 days
Breakfast: cheesecakes from cottage cheese scheme and oat brakes;Egg-scramble
Lunch: eggs with croutons;Kurita roll
Evening snacks: sandwiches made of cottage cheese and self -cooked yeast bread from oats;Rosehip Decoction
Dinner: Chicken fillet in yogurt sauce
4 days
Breakfast: pancake;Oatmeal
Lunch: beans in tomato sauce;Vegetables -baked
Evening snacks: vegetable salad;1 piece of bread
Dinner: chicken fillet with beans and patch mushrooms
5 days
Breakfast: Omelets with cheese and soft hut ham
Lunch: Steamed Chicken Cutlets;trout soup
Evening snacks: low cottage cheese with sugar replacement and yogurt
Dinner: Shirangia Mi;Goulash meat
6 days
Breakfast: damn from oats with low cottage cheese
Lunch: summer salad vegetables;Burned chicken breast
Evening snacks: cocktails in milk with protein
Dinner: Meat with vegetables -Secondary boiled
7 days
Breakfast: egg eggs;Boiled chicken
Lunch: Chicken soup from Shireakia
Evening snacks: toasts with cottage cheese;Rosehip Decoction
Dinner: Fish baked with foil with spices
Level No.3 "consolidation" ("consolidation")
The third stage of the Ducan diet, which aims to unite its results, is psychologically the most complex phase.Weight loss to planned signs has been achieved, so restrictions on nutrition to many appear to be unnecessary.But if you violate the program rules now, then all previous efforts will be in vain, and the departure will return.The duration of the "consolidation" stage is set depending on the number of pounds that fall - for each for 10 days.Therefore, when you lose 30 kg, you should sit at this stage for 10 months (300 days).The additional bonus is that in this phase the weight continues to decrease by about 1 kg.a week.
Monday (protein-vegetable):
Breakfast - pancakes with meat filling, tea;
Lunch - fried eggs with vegetables;
Lunch - chopped with cauliflower, vegetable salad;
Evening snack-cottage food cheese cake;
Dinner - zucchini pie with mushrooms and meat;
The second dinner is KeFir's cocktail.
Tuesday (festive food):
Breakfast - omelet with vegetables, coffee;
Lunch - milk sausage;
Lunch - any dish at their discretion, wine;
Hepatic evening snacks with carrot filling;
dinner - home sausage;
The second dinner is 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;
Evening snacks - bran muffins, herbal absorption;
Dinner - cut heart, cabbage salad, tea;
The second dinner is a sea grave, yogurt.
Thursday (protein):
Breakfast - casserole cheese cottage;
Lunch - cut into fish;
Lunch - Kurina sausage;
Evening snacks - kefir;
dinner - boil;
The second dinner is a 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;
Evening snack - eggplant fan;
dinner - chicken bread;
The second dinner is the cheese cake.
Saturday (protein-vegetable, with carbohydrates):
Breakfast - liver pancake, tea;
Lunch - vegetable boil;
Lunch - Finnish cream soup, fish cut;
Evening snack - zucchini caviar;
Dinner - baked breasts, sauerkraut;
The second dinner is yogurt.
Sunday (protein and vegetable day):
Breakfast - cottage cheese, sugar -free coffee (with suucrotor);
Lunch - zucchini caviar, yogurt;
lunch soup, vegetable stew, herbal infusion;
Evening snacks - boiled breasts, tea;
dinner - cabbage salad, crushed eggs;
The second dinner is a ranked line.
The "consolidation" ("consolidation") level is the easiest in terms of menu.To prepare a meal, you can take a recipe for both previous phases, as well as use additional recipes that are suitable for diet, starting at 3 stages, on days when carbohydrate use is allowed.
Level No.4 “stabilization”
The final stage of the Ducan diet is no less important than others.The right weight has been achieved and improved, but it is a "stabilization" phase that will save it for the whole life of the future.
Authorized Product
There are some products that are prohibited at this level of weight loss, and their absence is accepted calmly.First of all, it is sugar and fructose.With the onset of "stabilization", his body is from sugar -gula and simply no need to get used to it.
When choosing the allowed dish, the following rules must be followed:
- Vegetables can be eaten in any quantity;
- Fruits - once a day (for example, one apple, one persimmon or two plums);
- Cheese - a dense type of low fat content, excluding goats and cheese with mold;
- meat - low species;
- Birds - skinless, best of all parts of the file;
- Dairy products - low and low lactose;
- salt - in limited quantities;
- bread - rye, cereals, no more than 100 g;
- Foreign Products - no more than two days;
- Bran's daily norm - 3 tbsp.L.
The "stabilization" phase is an example of a balanced diet, basically food, rich in protein, fiber and complex carbohydrates.
This dietary phase estimate menu looks as follows:
Day 1:
Breakfast is a piece of cereal bread with cottage cheese, coffee with milk;
lunch - bousse soup, cut;
evening snacks and shooting pancakes, roasted hazel;
Dinner - fish with vegetables baked under the cheese crust.
Day 2:
Breakfast - omelet with slices of tomatoes, tea;
Lunch - mushroom soup, whole bread;
Evening snacks - nurses with cottage cheese filling and fruit sauce, yogurt with bran;
Dinner - shrimp with soy sauce, herbal absorption.
Day 3:
Breakfast - oats, coffee with milk;
Lunch - green borsch, boiled breasts, Greek salads;
Evening snacks - part of cake with heart, tea;
Dinner - Calf Tefteli, Kefir with Bran.
Day 4:
Breakfast - cottage cheese casserole, coffee with milk;
lunch - cut calf;
Evening snacks - kefir with bran;
Dinner - chicken souffle.
Day 5:
Breakfast - omelet, cheese, tea;
lunch - onion soup, cut, fruit;
Evening snacks - cottage cheese, kefir with bran;
Dinner - fish roasted with vegetables, tea.
Day 6:
Breakfast - cottage cheese with fruits, green tea;
lunch soup, dragon chicken, cereal bread;
Evening snacks - zucchini pancakes, kefir with bran;
Dinner - clams.
Day 7:
Breakfast - chocolate cupcake, cheese, coffee;
Lunch - chicken soup, eggs, cereal bread;
Evening snacks - curdled, kefir with bran;
Dinner is a fish casserole.
Harassment
What to do if damage occurs, you allow yourself too much and eat prohibited products, without bringing a diet to a logical conclusion?Ducan suggests not to give up in this case and to comply with the next tactic:
- The next 2 days to make exclusive protein;
- If the fraction occurs in the "attack" phase, it should be extended for 2 days;
- increase daily water consumption to 2 liters;
- sleep more than usual;
- Walking daily must be at least one hour in the next 3-4 days;
- Limit the use of salt.
To avoid damage, it is important to remember some rules:
- At the "cruise" and "set" stages, slow weight, but this is not a reason to break down and lose hope of achieving the desired shape;
- The entire diet period is available and there is only one that is allowed to use;
- You cannot blame yourself for damage, because guilt often leads to sealing.
Immediately after the breakdown, you need to maximize your physical activity, and for any victory and achievement to reward yourself with something pleasant.The effectiveness of the diet largely depends on the will that allows you to withstand any temptation and continue to lose weight, even after interruption.
Result
Diet results are also amazing: the first 2-3 pounds left in the first stage in just 5-7 days.In stage 2, about 1 kg a week is gone.Therefore, in the first month, on average, you can get rid of 5-8 pounds, in 3 months-15-18 kg.Keep in mind that each organism responds differently to new nutritional conditions, so weight loss will also be individual.