Dyukan's diet: allowed products

Before you start eating 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 tough period in terms of restrictions.It is required to completely exclude carbohydrate and fatty foods, building a diet completely on proteins.

The aim of the starting stage is to restructure food habits and accelerate metabolism.A loss of 1-6 kilograms is possible.

To withstand the period of attacks for more than 10 days is prohibited.Investigation of protein food can provoke complications in the work of the kidneys, cause osteoporosis.

Basic rules of the "Attack" phase

The absence of carbohydrate feeding forces the body to replenish its energy reserves from fat depot.

In order to get the maximum effect of an artificially created deficiency, you need to adhere to certain principles:

• use a strictly agreed list of products permissible for the first stage;
• Eat with food 1.5 tbsp.l.any bran;
• observe the drinking regime;
• use permissible heat treatment methods for preparation;
• Practice daily sports loads (walk, running, gymnastics).

Allowed Ducan diet products on the "attack":

Category	Transfer
Meat	Turkey, chicken, beef, rabbit, offal
Fish	Fresh and smoked
Seafood	All
Milk, eggs	Fooling option

At the start, other products are not supposed to be used, even greens are added just a little.Olive oil (1 tsp) or a handful of nuts is allowed.

Menu for the Phase "Attack"

Half an hour before the meal, 1 cup of ordinary non -carbonated liquid is drunk.With food, 1 spoon of bran (oat, rye, wheat) is used.Replacing store baking - cakes on Ducan.

An approximate diet for a week:

Day	1st meal	Snack	2nd meals	Snack	Dinner
Monday	Egg, 100 g of cottage cheese, fruit compote	Yogurt with a half tbsp.tablespoons of bran	Soup with meat, brilliant toast	Jogurt glass 0%	Baked a couple of any fish
Tuesday	Omlet with pieces of meat fillet, black tea	Curd cheese	Chicken cutlets - 2 pcs., Hard of black bread	Kefir - 200 g	Turkey in the oven
Wednesday	Ducanovsky cheesecakes, green tea	Curricular mass - 120 g	Ear, 2 small bran tortillas	Crab sticks	Rabbit with garlic
Thursday	Coffee	Soft cottage cheese mass - 110 g	Baked breast, dried toast	Mint drink	Eggs with ham
Friday	2 boiled eggs, herbal tea	Kefir, 0.5 tbsp.l.bran	Boiled shrimp - 300 g	Cottage cheese	Fiction soup
Saturday	Oatmeal, fruit drink	Cottage cheese	Boiled liver, egg	Ryazhenka - 250 g	Fish mining cutlets
Sunday	Cottage cheese casserole, compote	Curd cheese	Pike broth	Milk	Beef with garlic

Week menu for attack

	The first breakfast	lunch	dinner	afternoon snack	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	Boiled shrimp	Any fish - 300 g, kefir - 200 g
Tuesday	Cheesons, tea	Porridge from oat bran with milk	Drive from minced meat	oat cuts	Baked meatballs from turkey
Wednesday	Boiled eggs, coffee	Lemon pie, yogurt	mackerel baked in white wine	whipped protein dessert, mint tea	Rule from omelet with red fish
Thursday	Windle sandwich, boiled egg, tea	veal steam cutlets	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	Coffee cupcake	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 - meatball soup, tea.
• Snowman - cheesecakes, kefir.
• Dinner is an egg roulet with a paste of fish.

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 an egg
• Lunch - baked meat, tea.
• Snack - yogurt and bran bread.
• Dinner is a curd souffle with zucchini.

Saturday:

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

Sunday:

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

Monday

1. Breakfast is an omelet of homemade eggs, low -fat ham, green tea.
2. Lunch - ear from red fish.
3. Snack - milk, cottage cheese.
4. Dinner is a low -fat steak from a turkey, kefir.

Tuesday

1. Breakfast - 2 pieces of hek, coffee or green tea.
2. Lunch is a grilled chicken with herbs, fat -free milk.
3. Snack is a casserole of low -fat cottage cheese, natural yogurt.
4. Dinner - beaten from minced meat, herbal tea.

1. Breakfast - cottage cheese, chamomile tea.
2. Lunch - porridge from oat bran, green tea.
3. Snack - curdled cheesecakes, natural yogurt.
4. Dinner - fried perch, herbal tea.

Thursday

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

Friday

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

Saturday

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

Sunday

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

Disruption

What to do if a breakdown occurred, you allowed yourself too much and ate prohibited products, without bringing 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 make exclusively protein;
• If the breakdown occurred in the "Attack" phase, it needs to be extended for 2 days;
• increase daily water consumption to 2 liters;
• sleep more than usual;
• Daily walks should be at least an hour in the next 3-4 days;
• Limit salt consumption.

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

• At the stages of “cruise” and “fixing”, the weight goes slowly, but this is not a reason to break and lose hope of achieving the desired forms;
• The entire period of the diet is available and there should always be only what is allowed to use;
• You can never blame yourself for a breakdown, because a feeling of guilt often leads to sealing.

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

Menu for every day: Ducan diet table

The entire protein diet of Pierre Ducan is to use a certain group of food products permitted in different periods.We give tables with recommendations for the selection of food.They can be combined with each other and consumed in any form, only you can’t eat fried dishes, it is better to choose a method of cooking baking or extinguishing.

Attack

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

Product group	Allowed	Forbidden	Note
Meat	Any bird, veal, offal, rabbit meat, ham without fat	Goose and duck meat	Method of preparation of any except frying in oil
Fish	You can all varieties, canned goods in your own juice, crab sticks and smoked fish can be rarely	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
Eggs	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 at least 2 liters
Seasonings	Onions, soy sauce, greens, tomato paste, lemon juice for salad	Onions
Other products	Lapsha shiraitaka, vegetable oil is not more than 1 tbsp.Flax seeds, tofu, Seytan, Coji berries

Cruise

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

• carrot;
• cabbage;
• beets;
• any greens and sheet salads;
• patch beans;
• onions;
• asparagus;
• celery;
• spinach.

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

Fixing

Group of products	Can	It is forbidden	Portions
Bread	Rye-wheat		Up to 50 per day
Fruits	Any except forbidden	Grapes, bananas, dried fruits, cherries, cherries	Up to 200 g per day
Cheese	Minimum fat content - 15%		40 g
Highly starch products	Potatoes, legumes, rice, pasta, etc.		1 time per week to 150-200 g
Groups	Buckwheat and rice		200 g of buckwheat, 150 g of rice
Meat	Pork, beef, bacon, lamb meat		1-2 times a week
Other	Confectionery, mayonnaise		2 times a week, in minimal quantities

At this stage, you need to use daily 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 are practically no restrictions.But to maintain weight, it will be necessary to abandon foods with a high content of sugar and starch.More precisely, they can be present in the diet, but extremely rarely - 1 portion per week.Products can be combined with each other and cooked in any way, except for frying in oil.

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

Stabilization

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

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

Exercise

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

A fit figure will provide trips to the gym.You can deal with 3 times a week.Use any opportunity to refuse transport.Losing weight will occur at a rapid pace if the muscle tissue works, and calories are burned faster, splitting 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 “stabilization” phase that will save it for the whole future life.

General rules

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

• Never overeat, there is only a slight saturation.
• Eat 3 tbsp.l.oat bran
• Control the daily fluid rate-drink at least 2 liters.
• To arrange one purely protein day every week
• Lead an active lifestyle - walk on foot, abandon the elevator, move more.

Allowed products

There are already few prohibited products at this stage of weight loss, and their absence is tolerated quite calmly.First of all, it is sugar and fructose.By the beginning of “stabilization”, the body weanes from sweets and simply does not need to accustom it to it again.

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

• Vegetables can be consumed in any quantity;
• fruits - once a day one portion (for example, one apple, one persimmon or two plums);
• cheeses - solid varieties of low fat content, excluding goats and cheeses with mold;
• meat - low -fat species;
• Bird - without skin, best of all the file part;
• dairy products - low -fat and low lactose;
• salt - in limited quantities;
• bread - rye, whole grain, not more than 100 g;
• starchy products - no more than two per day;
• The daily norm of bran - 3 tbsp.l.

If all the previous phases of Ducan’s diet were passed correctly, then at the 4th stage the body has already rebuilt into a new mode of operation, actively split the calories, does not create fat reserves, fully assimilates useful substances.

In the “stabilization” phase, a transition to a healthy diet and complete getting rid of harmful food habits: a tendency to overeating, seizing stress, etc.

At the end of the stabilization phase, try to adhere to the basics of proper nutrition and periodically by days to unload the stomach, observing the norms of Dukan's 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 every cell of the human body.If you follow the rules provided for each phase, after a while, in addition to visible results, you will form new habits and will forever forget about excess weight.