Dyukan diet: allowed products

Before starting to eat Ducan, you should consult a doctor about the compatibility of the diet and the characteristics of the body and the state of health.

The first phase is "attack"

The most difficult period in terms of restrictions.It is necessary to completely exclude carbohydrate and fat foods, building a diet completely in protein.

The objective of the initial stage is to restructure eating habits and accelerate metabolism.A loss of 1-6 kilograms is possible.

It is forbidden to resist the period of attacks for more than 10 days.Protein food research can cause complications in kidney work, cause osteoporosis.

Basic rules of the "attack" phase

The absence of carbohydrate feeding forces the body to replace its energy reserves from the fat tank.

To obtain the maximum effect of artificially created deficiency, it must adhere to certain principles:

• Use a strictly agreed list of products allowed for the first stage;
• Coma with 1.5 tablespoons food.l.any bran;
• Observe the drink regime;
• use permissible heat treatment methods for preparation;
• Practice daily sports loads (walking, running, gymnastics).

Ducan diet products allowed in the "attack":

Category	Transfer
Meat	Turkey, chicken, beef, rabbit, spoils
Fish	Fresh and smoked
Seafood	All
Milk, eggs	Option to deceive

At first, other products are not supposed to be used, even the greens are added a bit.Olive oil (1 teaspoon) or a handful of nuts are allowed.

Menu for the "attack" phase

Half an hour before food, 1 cup of ordinary non -carbon liquid is drunk.With food, 1 bran spoon (oats, rye, wheat) is used.SHOP SHOP REPLACEMENT: Cakes in Ducan.

An approximate diet for a week:

Day	First meal	Sandwich	2nd meals	Sandwich	Dinner
Monday	Egg, 100 g of cottage cheese, Fruit compote	Yogurt with half a tablespoon.tablespoons of bran	Meat soup, bright toast	JOGURT GLASS 0%	Baked a couple of fish
Tuesday	Ujeta with pieces of meat fillet, black tea	Curd cheese	Chicken Cutillas - 2 PCs, Black Bread	Kefir - 200 g	Türkiye in the oven
Wednesday	Ducanovsky Cheese Tecakes, Green Tea	Curriculum mass - 120 g	Ear, 2 small bran tortillas	Crab sticks	Rabbit with garlic
Thursday	Coffee	Soft cottagems - 110 g	Baked chest, dry toast	Mint drink	Eggs with ham
Friday	2 boiled eggs, herbal tea	Kefir, 0.5 tablespoons.l.bran	Boiled shrimp - 300 g	Cottage cheese	Fiction soup
Saturday	Oatmeal, fruit drink	Cottage cheese	Boiled liver, egg	Ryazhenka - 250 g	Fish mining chops
Sunday	Casteluela, compote	Curd cheese	Lucio broth	Milk	Beef with garlic

Menu of the week for the attack

	The first breakfast	lunch	dinner	snack	dinner
Monday	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	Boiled shrimp	Any fish - 300 g, kefir - 200 g
Tuesday	Cheeses, tea	Oat salvado porridge with milk	Dite meat	oat cuts	Turned turkey baked meatballs
Wednesday	Boiled eggs, coffee	Lemon cake, yogurt	Baked mackerel in white wine	Bolved protein dessert, mint tea	Red fish rule
Thursday	Windle sandwich, boiled egg, tea	veal steam chops	Salmon ear	kefir	Fish salad
Friday	UJeta with cheese	Baked chicken breast	Beef soup	Castel's dessert	Steam Sali fillet
Saturday	Eggs with ham	Fish cake, tea	Meat fillets	Bran pancakes	Chop with oat branch
Sunday	Crab salad	Coffee cake	Salmon ear and boiled eggs	Dairy cocktail with vanilla	Purches fiction

Monday:

• Breakfast: Chicken pancakes, kefir.
• Lunch: tomato soup with shellfish, green tea.
• Snack - Castelie, yogurt.

• Dinner - Cazola with chicken and broccoli.

Tuesday:

• Breakfast - panqueques, coffee.
• Lunch - Bobbish, tea soup.
• Snowman - Cheesecakes, Kefir.
• Dinner is an egg ruffer with a fish paste.

Wednesday:

• Breakfast: fried eggs with vegetables, coffee.
• Lunch: sea hanging hanger with grilled vegetables
• Snack - Kefir with Bran.
• Dinner - spinach and egg cake.

Thursday:

• Breakfast - Rolls with tuna.
• Lunch - ear, tea.
• Spindle: Panquecs with cottage cheese.
• Dinner - Horned mussels.

Friday:

• Breakfast: Egg vegetable saucepan
• Lunch: baked meat, tea.
• Snack - Yogurt and Bran Braad.
• Dinner is a set of curd with zucchini.

Saturday:

• Breakfast: Tortilla with salmon, diluted juice.
• Lunch - Chicken soup, tea.
• Snack - Kefir with Bran.
• Dinner: turkey chops.

Sunday:

• Breakfast: Casteluela, coffee.
• Lunch: cauliflower and green tea soup.
• Split - Rolls of crab.
• Dinner - Calabacin pancakes with chicken.

Monday

1. Breakfast is a homemade egg tortilla, low fat ham, green tea.
2. Lunch - Ear of Fish Red.
3. Spindle: milk, cottage cheese.
4. Dinner is a low -fat steak of a turkey, kefir.

Tuesday

1. Breakfast: 2 pieces of hek, coffee or green tea.
2. Lunch is a grilled chicken with herbs, fat without fat.
3. The refreshment is a low -fat cottow saucepan, natural yogurt.
4. Dinner: hit of minced meat, herbal tea.

1. Breakfast: cottage cottage, chamomile tea.
2. Lunch - oats of oats, green tea.
3. Snack - cheese tarrakes with curves, natural yogurt.
4. Dinner - perch fried, herbal tea.

Thursday

1. Breakfast: boiled chicken, coffee or tea.
2. Lunch: ear with different fish, mint tea.
3. Split - soy cheese, green tea.
4. Dinner is a mimosa salad, a rosehips decoction.

Friday

1. Breakfast: Caste of cottage cheese, natural yogurt.
2. Lunch is a light broth with quail, herbal tea.
3. Snack - Bran Pancakes, Kefir.
4. Dinner: low pork chops in fats, milk.

Saturday

1. Breakfast: 2 boiled eggs or tortillas, tea or coffee.
2. Lunch: veal fillets, mint tea.
3. Split - Artisanal cheese, natural yogurt.
4. Dinner: turkey, milk, milk.

Sunday

1. Breakfast: melted cheese, porridge of sarracene wheat in milk.
2. Lunch - Salmon ear, chamomile tea.
3. Snack - Savedo oatmeal, milk.
4. Dinner: squid, soy cheese, kefir.

Rupture

What to do if there was a breakdown, you allowed you too much and ate prohibited products, without taking a diet to a logical conclusion?Ducan suggests not to despair in this case and adhere to the next tactics:

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

To avoid breakdowns, it is important to remember several rules:

• In the stages of "cruise" and "fixation", the weight comes out slowly, but this is not a reason to break and lose hope of achieving the desired forms;
• The entire diet period is available and there must always be only what is allowed to use;
• You can never blame yourself for a collapse, because a sense of guilt often leads to seal.

Immediately after breakdown, you must maximize your physical activity and for any victory and achievements to reward yourself with something pleasant.The effectiveness of the diet depends largely on the willpower that allows you to resist any temptation and continue to lose weight, even after the interruptions.

Menu for every day: Ducan diet table

The entire Pierre Ducan protein diet is to use a certain group of food products allowed in different periods.We give tables with recommendations for food selection.They can be combined with each other and consumed in any way, only that they cannot eat fried dishes, it is better to choose a method of cooking or extinguishing.

Stroke

The protein diet begins with the body attack with pure protein.At this stage, you must exclude any product that contains carbohydrates, but according to the diet rules, you can use onions (no more than 1 piece) and garlic as a condiment.

Product group	Permitted	Forbidden	Note
Meat	Any bird, veal, spojos, rabbit meat, fat without fat	Goose and duck meat	Method of preparation of anyone except frying in oil
Fish	All varieties can, canned products in their own juice, crab sticks and smoked fish rarely	Canned food
Seafood	You can do everything without exception
Milk products	You can all with fat content of up to 1.5%	High -fat dairy products with additives and sugar
Eggs	Protein in unlimited quantities, yolk 3-4 pieces per week
Drinks	Water, tea, coffee, achicoria	Juices, lemonade	Tea and coffee are weak, water without gas at least 2 liters
Seasoning	Onions, soy sauce, vegetables, tomato paste, salad lemon juice	Onions
Other products	Lapsha shiraitaka, vegetable oil is no more than 1 tablespoon.Linen seeds, tofu, seytan, Coji berries

Cruise

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

• carrot;
• cabbage;
• beet;
• any vegetables and sheet salad;
• patch beans;
• onions;
• asparagus;
• celery;
• spinach.

During this phase, you can consume plant products with low sugar and starch.You cannot use potatoes, legumes, corn, pasta, avocados.Of the allowed products, you can make salads seasoned with lemon juice or a small amount of oil, cook them over low heat or bake them.The daily use of oat bran should be increased to 2 tablespoons.l.

Fixation

Product group	Can	It is prohibited	Portions
Bread	Rye wheat		Up to 50 per day
Fruit	Anyone except forbidden	Grapes, bananas, dried fruits, cherries, cherries	Up to 200 g per day
Cheese	Minimum fat content: 15%		40 g
Highly starch products	Popes, legumes, rice, pasta, etc.		1 time per week at 150-200 g
Groups	Sarraceno and rice wheat		200 g of Saracen wheat, 150 g of rice
Meat	Pork, beef, bacon, lamb meat		1-2 times a week
Other	Confectionery, mayonnaise		2 times a week, in minimum quantities

At this stage, you must use 2 tablespoons daily with a empty stomach.l.Oats of oats and pure water at least 2 liters.

In the third stage of the protein diet, there are practically no restrictions.But to keep the weight, it will be necessary to abandon food with a high sugar and starch content.More precisely, they can be present in the diet, but extremely rare: 1 portion per week.The products can be combined with each other and cooking anyway, except to fry in the oil.

In the stabilization stage, protein foods remains the basis of the diet, which is recommended to consume with vegetables, fruits and cereals in a limited amount.Be sure to download protein days once a week.

Stabilization

Stabilization is a stage that is not limited to time.After passing the 3 previous stages, you can return to the usual diet.But it must give preference to fresh vegetables and protein products.It is necessary to limit the amount of consumption of products with starch, bread, pasta, fatty meat, cheeses and cereals.

So that lost kilograms do not recover quickly, you must practice sports, walk in fresh air and lead an active lifestyle.Once a week, you must definitely make a protein day on an empty stomach according to the attack menu.Every day, with an empty stomach, you must consume 3 tablespoons of oat bran and observe the mode of alcohol consumption.

Exercise

To achieve the rapid result of weight loss during the Pierre Dukan diet, special attention should be paid to motor activity.Carrying out simple physical exercises, daily walks and bicycle walks will positively affect the health and appearance of a losing person

An adjustment figure will provide trips to the gym.You can deal with 3 times a week.Take advantage of any opportunity to reject transport.Weight loss will occur at a fast pace if the muscle tissue works and the calories burn faster, dividing lipid deposits.

Stabilization stage

The last stage of Ducan's diet is no less important than everyone else.The correct weight has already been achieved and fixed, but it is the phase of "stabilization" that will save it for the whole future life.

General rules

The rules and recommendations here are already much smaller, and are quite simple and do not require much effort.To maintain your right body weight, you need:

• Never eat in excess, there is only a slight saturation.
• Eat 3 tablespoons.l.oat bran
• Control the daily liquid rate that drinks at least 2 liters.
• To organize a purely protein day every week
• Directing an active lifestyle: walking on foot, abandons the elevator, move more.

Allowed products

There are already few prohibited products at this stage of weight loss, and its absence is tolerated quite calmly.First, it is sugar and fructose.At the beginning of the "stabilization", the body wean of sweets and simply does not need to get used to again.

When choosing the allowed dishes, the following rules must be followed:

• Vegetables can be consumed in any amount;
• Fruits: Once one day one (for example, an apple, a bodiness or two plums);
• Cheeses: solid varieties of low fat content, excluding goats and cheese cheeses;
• meat - low fat species;
• Bird: without skin, the best of the entire part of the file;
• Dairy products: low in fatty and low lactose;
• salt - in limited amounts;
• bread - rye, integral grain, no more than 100 g;
• Starch products: no more than two per day;
• The daily saving standard - 3 tablespoons.l.

If all the previous phases of the Ducan diet were passed correctly, then in the fourth stage, the body has already been rebuilt into a new mode of operation, actively divides calories, does not create fat reserves, completely assimilates useful substances.

In the "stabilization" phase, a transition to a healthy diet and the elimination of harmful eating habits: a tendency to eat in excess, confiscate stress, etc.

At the end of the stabilization phase, try to adhere to the basic concepts of nutrition adequately and periodically for days to download the stomach, observing the rules of the Dukan diet.The main thing is to stock up on patience and abandon the use of "food garbage."The diet includes a large amount of protein, which form and strengthen each cell of the human body.If you follow the rules provided for each phase, after a while, in addition to the visible results, it will form new habits and will forget forever of excess weight.