Ducan's diet is recognized as one of the most effective today.It is based on a clearly organized approach to the weight loss process and includes four stages: two - to lose weight (attack and rotation) and two - so as not to win it (integration and stabilization of weight for life).
Stage No.1 "Attack"
Ducan's diet begins at the shortest stage - "attack", which only allows protein to eat.Due to the excessively high protein load on the body, this period is limited by duration and, depending on the number of extra pounds, is 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 have to lose 30 pounds and over 7-10 days.
In the first stage of diet, you must comply with the following rules:
- You only eat protein foods.
- All products, you can cook, cook, cook in a slow kitchen, bake, but without using oil.
- Reduce, and it is best to completely abandon salt by replacing it with spices, herbs, lemon juice.
- Drink at least 2 liters.Water per day, given the tea and coffee.
- Eat 1.5 tablespoons.large.Oat bran in one day (with intolerance, you can replace them with the same amount of dry, ground buckwheat).
For the most effective use of the "attack" phase, it is recommended to comply with various Dr DuCan recommendations that will help the body more stress respond to a new diet.This is because in the "attack", many products are excluded from the menu, especially those containing glucose.In most cases, this negatively affects prosperity and performance, weakness, headaches, lethargy, unpleasant breathing and the smell of acetone by the body may occur.It is forbidden: sugar (except sugar -suppressors), ketchup, any oil, alcohol and all other carbohydrates and fats.
Approximate menu for 7 days (Option 1)
1 day
Breakfast: 2 boiled eggs
Lunch: Turkey meatballs + ginger tea
Afternoon snack: a piece of citrus cake
Dinner: Submitted Party
2 -day
Breakfast: Cheesecakes cheesecakes + herbal tea
Lunch: Chicken soup
Afternoon snacks: natural Greek yogurt
Dinner: Boiled shrimp + kefir
3 days
Breakfast: Sweet Cottage cheese
Lunch:
Afternoon snack: 2 oatmeal cookies
Dinner: a piece of grilled turkey + chamomile tea
4 days
Breakfast: oatmeal with milk with milk
Lunch: chicken baked with herbs
Snacks: nutritional jelly
Dinner: Boiled fish + Cupher
5 -day
Breakfast: Cottage cheese -making + chamomile tea
Lunch: ears
Snacks: boiled egg
Dinner: Turkey of knife
6 -day
Breakfast: Ham with ham
Lunch: Fish rash
Afternoon snacks: natural Greek yogurt
Dinner:
7 -day
Breakfast: quail eggs
Lunch: fish canned foods
Snacks: nutritional jelly
Dinner: Steam chicken chicken
Approximate menu for 7 days (Option 2)
1 day
Breakfast: Low Cottage cheese and tea cheese saucepan
Lunch: fish, oat bran
Snacks: fruit
Dinner: meat baked in the oven with vegetables, potatoes
2 -day
Breakfast: Sugar -free coffee and cheese
Lunch: Solyanka with bread
Afternoon snack: Lightweight vegetable salad
Dinner: vegetable salad and chicken meatballs
3 days
Breakfast: Cottage Cottage Cottage
Lunch: Fish ear
Snacks: fruit
Dinner: low meat baked in the oven, and kefir
4 days
Breakfast: low cheese and yogurt
Lunch: Rice with vegetables
Afternoon snack: low yogurt with bran
Dinner: Branch with oat branch
5 -day
Breakfast: maintained eggs and coffee with no sugar
Lunch: Teaching meatballs and vegetable salad
Snacks: berries
Dinner: fishing fish in the oven and stew of vegetables
6 -day
Breakfast: fried eggs with bran
Lunch: solyanka
Snacks: fruit
Dinner: roasted meat, light vegetable salad and rice
7 -day
Breakfast: boiled eggs and coffee with no sugar
Lunch: Light salad and turkey stabbing
Snacks: fruit
Dinner: Fish with vegetables
Stage No. 2 "Alternative" ("Cruise")
One of the most important stages of Ducan's diet.The alternation continues as long as the required weight will be needed.Just as in the attack, the drawing depends on the weight you need to lose.Up to 10 kg-pride days and protein-vegetable alternatively in sequence 1: 1, 2: 2 or 3: 3. If this excess weight is quite difficult for the body.The most effective and at the same time secure is Figure 1: 1 or, in extreme cases, 2: 2.
Menu for a week
1 day
Breakfast: Lemon zest pancakes
Lunch: turkey meat engines, low yogurt
Afternoon snacks: chicken eggs stuffed with homemade mayonnaise
Dinner: chicken with spices
2 -day
Breakfast: Egg omelette with ham and croutons
Lunch: Chicken soup
Afternoon snack: Caesar salad with chicken fillet, hard cheese and stem of celery
Dinner: spaghetti of zucchini.Kurin fillet
3 days
Breakfast: Cheesecakes from Skim Cottage Cheese and Oat Bran.Eggs-sprinkled
Lunch: Eggs with croutons.Cylinder kurita
Afternoon snacks: cottage cheese sandwiches and self -esteem of oat bran dough bread.Decoction of rose
Dinner: Chicken friend in yogurt sauce
4 days
Breakfast: pancakes.oatmeal
Lunch: Beans in tomato sauce.Roasted vegetables
Afternoon snacks: vegetable salad.1 piece of bread
Dinner: Chicken friend with beans and mushrooms
5 -day
Breakfast: Omelette with soft cheese and ham
Lunch: Chicken chicken.trout
Afternoon snack: low cottage cheese with sugar substitute and yogurt
Dinner: Shirtaia noodles;goulash meat
6 -day
Breakfast: Damn from oatmeal with low cottage cottage cheese
Lunch: Summer salad vegetables;Chicken breast
Afternoon snacks: cocktail in milk with protein
Dinner: Meat with vegetables
7 -day
Breakfast: Egg omelette.Boiled chicken
Lunch: Chicken from Shireakia
Afternoon snack: toast with cottage cheese;Decoction of rose
Dinner: fishing fish in foil with spices
Stage No.3 "integration" ("integration")
The third stage of Ducan's diet, aimed at consolidating the result, is psychologically the most complex phase.A reduction in body weight has already been achieved in the scheduled signal, so diet restrictions on many seem unnecessary.But if you violate the program rules now, then all previous attempts will be in vain and the leftovers will return.The duration of the "integration" stage is determined depending on the number of pounds reduced - for each for 10 days.So when you lose weight by 30 kg, it is necessary to sit at this stage for 10 months (300 days).An additional allowance is that at this stage the weight continues to decline by about 1 kg.per week.
Monday (Protein-Vegetable):
Breakfast - pancakes with meat filling, tea.
Lunch - fried eggs with vegetables.
Lunch - chopped with cauliflower, vegetable salad;
afternoon snack-p-piercing cake?
Dinner - zucchini with mushrooms and meat.
The second dinner is a candle -causing cocktail.
Tuesday (festive lunch):
Breakfast - omelette with vegetables, coffee.
Lunch - Milk sausages.
Lunch - every dishes at their discretion, wine.
afternoon snack-a hepatic cake with carrot filling;
Dinner - Sausage House?
The second dinner is the Olivier salad.
Wednesday (Protein and Vegetable Day):
Breakfast - soft eggs, milk with milk.
Lunch - vegetable salad, mushrooms;
Lunch - Chicken soup with mushrooms, vegetable, scalp.
afternoon snack - muffins bran, vegetable infusion;
Dinner - Liver Kuttets, Cabbage Salad, Tea.
The second dinner is sea cabbage, yogurt.
Thursday (protein):
Breakfast - Cottage cheese saucepan?
Lunch - fish.
Lunch - Kurina sausage?
afternoon snack - kefir;
Dinner - stew?
The second dinner is cottage cheese mousse.
Friday (Protein and Vegetable Day):
Breakfast - ham with ham, coffee with milk;
Lunch - Pumpkin in a slow kitchen.
Lunch - Chicken Bread (Roll);
afternoon snack - eggplant fan;
Dinner - chicken bread (roll);
The second dinner is a cheesecake.
Saturday (Protein-Vegetable, with carbohydrates):
Breakfast - Highs, tea.
Lunch - vegetable.
Lunch - Finnish cream soup, fish.
afternoon snack - Caviar zucchini;
Dinner - baked chest, sauerkraut;
The second dinner is yogurt.
Sunday (Protein and Vegetable Day):
Breakfast - cottage cheese, sugar -free coffee (with Sucrotor);
Lunch - Zucci caviar, yogurt.
Lunch-Soup, vegetable stew, vegetable infusion;
afternoon snack - boiled chest, tea;
Dinner - cabbage salad, omelette.
The second dinner is a fermented row.
The "integration" stage is the easiest to compile the menu.To prepare the dishes, you can get recipes for the two previous phases, as well as use additional recipes suitable for diet, starting at 3 stages, in those days when carbohydrate is allowed.
Stage No.4 "Stabilization"
The last stage of Ducan's diet is no less important than everyone else.The right weight has already been achieved and stabilized, but it is the "stabilization" phase that will save it for the whole future.
Permissible products
There are already a few forbidden products at this stage of weight loss and their absence is quite calm.First of all, it is sugar and fructose.From the beginning of "stabilization", the body is weaned by sweets and just doesn't have to get used to it again.
When selecting permitted dishes, the following rules must be followed:
- Vegetables can be consumed in any quantity.
- Fruit - once a day a section (for example, an apple, a glaze or two plums).
- Cheeses - solid varieties of low fat content, excluding katsikas and mold cheeses.
- Meat - low species.
- Bird - without leather, the best of all the part of the file.
- Dairy products - low -fat and low lactose.
- Salt - in limited quantities.
- Bread - rye, whole grain, no more than 100 g.
- starch products - no more than two per day.
- The daily rule of bran - 3 tablespoons.large.
The "stabilization" phase is an example of a balanced diet, the basis of which is food, rich in protein, fibers and complex carbohydrates.
The approximate menu of this diet phase is as follows:
Day 1:
Breakfast is a slice of whole grain bread with cottage cheese, milk coffee.
Lunch - Bousse Broth, Cutlets;
afternoon snack -aple and pancakes, fermented baked hazelnuts.
Dinner - fish with vegetables baked under a cheese crust.
Day 2:
Breakfast - omelette with pieces of tomato, tea.
Lunch - mushroom soup, full bread.
Afternoon snacks - nurses with cheese filling and fruit sauce, yogurt with bran.
Dinner - shrimp with soy sauce, vegetable infusion.
Day 3:
Breakfast - oats, coffee with milk.
Lunch - Green Borsch, boiled breasts, Greek salad.
afternoon snack - a part of a liver cake, tea;
Dinner - Tefteli Calf, kefir with bran.
Day 4:
Breakfast - Cottage cheese saucepan, milk coffee;
Lunch - calves.
afternoon snack - Kefir with bran.
Dinner - Chicken Souffle.
Day 5:
Breakfast - omelette, cheese, tea.
Lunch - onion soup, chopped, fruit.
afternoon snack - cottage cheese, kefir with bran;
Dinner - fish baked with vegetables, tea.
Day 6:
Breakfast - cottage cheese with fruits, green tea;
Lunch-Puree soup, naga chicken, wholemeal bread;
Afternoon snack - Koukouhini pancakes, kefir with bran.
Dinner - mussels.
Day 7:
Breakfast - chocolate cupcake, cheese, coffee.
Lunch - chicken broth, egg, wholemeal bread.
afternoon snack - Curdled, kefir with bran;
Dinner is a fish pot.
Upheaval
What to do if a distribution is noted, allow yourself too much and eat the forbidden products without bringing a diet to a reasonable conclusion?Ducan suggests that he does not despair in this case and keep the next tactic:
- in the next 2 days to create exclusive proteins.
- If the distribution occurred in the "attack" phase, it must be expanded for 2 days.
- Increase daily water consumption to 2 liters.
- Sleep more than usual.
- Daily walks should be at least one hour in the next 3-4 days.
- Limit the salt consumption.
To avoid disasters, it is important to remember various rules:
- In the stages of "cruise" and "definition", weight goes slowly, but this is no reason to break and lose hope of achieving the desired forms.
- The entire nutrition period is available and there should always be only what is allowed to be used.
- You can never blame yourself for a harm because a feeling of guilt often leads to sealing.
Immediately after the distribution, you need to maximize your physical activity for each victory and achievements to reward yourself with something pleasant.The effectiveness of the diet depends largely on the will that allows you to withstand any temptation and continue to lose weight, even after disorders.
Results
The results of the diet are also impressive: the first 2-3 kg leave in the first stage in just 5-7 days.Within 2 stages, about 1 kg per week are lost.So, in the first month, on average, you can get rid of 5-8 kg in 3 months-15-18 kg.It should be borne in mind that each organism reacts differently to new nutrition conditions, so weight loss will also be individual.