Dyukan Diet: Allowed Products

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

The first phase is "attack"

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

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

It is prohibited to withstand the attack period for more than 10 days.Research of protein food can cause complications in kidney function, cause osteoporosis.

Basic rules of the Attack Phase

The lack of carbohydrate nutrition forces the body to replenish its energy reserves from the fat depot.

To get the maximum effect of artificially created deficiency, you must adhere to certain principles:

• Use a strictly contractual list of products that are eligible for the first stage;
• Eat with food 1.5 tbsp L. L.all bran;
• Monitor the drinking regimen;
• Use eligible methods for heat treatment for preparation;
• Practice daily sports loads (walking, running, gymnastics).

Authorized Ducan dietary products at Attack:

Category	Transfer
Meat	Turkey, Chicken, Beef, Rabbit, Quarants
Fish	Fresh and smoked
Seafood	All
Milk, eggs	Mislead

At first, it is not assumed that other products are not used, even the greens are only added a little.Olive oil (1 tsp) or a handful of nuts is allowed.

ATAKA Phase menu

Half an hour before meals, drink 1 cup of plain unarmed fluid.Food uses 1 tablespoon of bran (oats, rye, wheat).Replacement of Ducan Cakes - Ducan Cakes.

Approximate diet for a week:

Day	1st meal	Breakfast	2 -meal	Breakfast	Dinner
Monday	Egg, 100 g cottage cheese, fruit compote	Yogurt with half a tablespoon.tablespoons of bran	Meat soup, shiny toast	Jogurt Glass 0%	Baked a few of each fish
Tuesday	Omelet with pieces of meat fillet, black tea	Cheese	Chicken chops - 2 pcs, solid from black bread	Kefir - 200 g	Turkey in the oven
Wednesday	Dukanovsky cheesecake, green tea	Learning table - 120 g	Ear, 2 small bran tortillas	Crab sticks	Rabbit with garlic
Thursday	Coffee	Cheese table soft cottage cheese - 110 g	Baked breast, dried toast	Mint drink	Ham -eggs
Friday	2 boiled eggs, herbal tea	Kefir, 0.5 tbsp.l.Bran	Boiled shrimp - 300 g	Cottage cheese	Soup
Saturday	Oatmeal, fruit drink	Cottage cheese	Boiled liver, egg	Ryazhenka - 250 g	Fishing circles
Sunday	Cottage cheese cheese, compote	Cheese	Pike broth	Milk	Beef with garlic

Weekly Attack Menu

	First breakfast	lunch	Dinner	Afternoon breakfast	Dinner
Monday	Omelet of 2 eggs with milk and herbs, sandwich with ham, coffee	Low -fat yogurt - 150 g	Roasted chicken fillet with lemon and garlic - 300 g	Boiled shrimp	Each fish - 300 g, kefir - 200 g
Tuesday	TAKES, TEA	Porridge of oat bran with milk	Mince	oatmeal	Baked meatballs from Turkey
Wednesday	Boiled eggs, coffee	Lemon pie, yogurt	mackerel baked in white wine	beaten protein dessert, mint tea	Omelette rule with red fish
Thursday	Windle sandwich, boiled egg, tea	beef cutlets	Salmon	Kefir	Salad
Friday	Cheese	Baked chicken breasts	Beef soup	Curd dessert	Sally steam fillet
Saturday	Ham -eggs	Fish pie, tea	Beef steaks	Bran pancakes	Cutlets with branch oats
Sunday	Crab salad	Cupcake	Salmon ear and boiled eggs	Vanilla milk cocktail	Fiction from turkeys

Monday:

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

• Dinner - chicken and broccoli.

Tuesday:

• Breakfast - pancakes, coffee.
• Lunch - meatball soup, tea.
• Snowman - Cheesecakes, Kefir.
• Dinner is an egg roulette with a fish paste.

Wednesday:

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

Thursday:

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

Friday:

• Breakfast - Vegetable Gyuvech with egg
• Lunch - roasted meat, tea.
• Breakfast - bread with yogurt and bran.
• Dinner is a zucchini cottage cheese.

Saturday:

• Breakfast - omelette with salmon, diluted juice.
• Lunch - chicken soup, tea.
• Breakfast - kefir with bran.
• Dinner - turkey chops.

Sunday:

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

Monday

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

Tuesday

1. Breakfast - 2 pieces of heck, coffee or green tea.
2. Lunch is a grilled chicken with herbs, fatty milk.
3. Breakfast is a low -fat cheese cheese, natural yogurt.
4. Dinner - beaten by mince, herbal tea.

1. Breakfast - cottage cheese cheese, chamomile tea.
2. Lunch - porridge of oat bran, green tea.
3. Breakfast - a cheesecake removed, 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. Breakfast - soy cheese, green tea.
4. Dinner is a mimosa salad, a decoction of roses.

Friday

1. Breakfast - villa cheese lemon casserole, natural yogurt.
2. Lunch is a light broth with quail, herbal tea.
3. Breakfast - Bran pancakes, kefir.
4. Dinner - low -fat pork chops, milk.

Saturday

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

Sunday

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

Interruption

What to do if a breakdown happens, you allowed yourself too much and ate forbidden products without bringing a diet to a logical conclusion?Dukan suggests that you do not despair in this case and stick to the next tactic:

• the next 2 days to make an exclusive protein;
• If the collapse has occurred in the attack phase, it must be extended for 2 days;
• increase in daily consumption of water to 2 liters;
• sleep more than usual;
• Daily walks should be at least an hour in the next 3-4 days;
• Limit salt consumption.

In order to prevent breakdowns, it is important to remember a few 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 whole diet period is available and should always have only what is allowed to use;
• You can never blame yourself for collapse because the 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 enjoyable.The effectiveness of the diet largely depends on the willpower that allows you to withstand any temptation and continue to lose weight, even after interruptions.

Everyday menu: Ducan Diet Table

The whole Pierre Ducan protein diet is to use a certain group of foods allowed at different periods.We provide tables of food selection recommendations.They can be combined with each other and consumed in any form, only you cannot eat fried dishes, it is better to choose a cooking or extinguishing method.

Attack

The protein diet begins with the attack of the body with pure protein.At this point, you should exclude any products containing carbohydrates, but according to the rules of the diet you can use onions (no more than 1 piece) and garlic as a spice.

Product group	Permitted	Forbiddenly	Remark
Meat	Every bird, veal, offal, rabbit meat, ham -free ham	Goose and duck meat	Method of preparing anyone but frying in oil
Fish	You can all varieties, canned goods in your own juice, crabs and smoked fish can be rarely	Canned food with butter
Seafood	You can do everything without exception
Dairy	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 a week
Drinks	Water, tea, coffee, chicory	Juices, lemonade	Tea and coffee are weak, water without gas at least 2 liters
Spices	Onions, soy sauce, greenery, tomato paste, lemon salad juice	Onion
Other products	Lapsha shiraitaka, vegetable oil is no more than 1 tbsp.Linen seeds, tofu, seitan, coshi fruit

Cruise

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

• carrot;
• cabbage;
• beets;
• any green and leaf salads;
• Patch Bob;
• onions;
• Asparagus;
• celery;
• Spinach.

During this phase, you can consume low sugar and starch plant products.You cannot use potatoes, legumes, corn, pasta, avocado.From the authorized products you can make salads, seasoned with lemon juice or a small amount of butter, simmer them or bake them.The daily use of oat bran should be increased to 2 tbsp l.

Fixation

Products	Can	It is forbidden	Parts
Bread	Rye		Up to 50 per day
Fruit	All except forbidden	Grapes, bananas, dried fruits, cherries, cherries	Up to 200 g per day
Cheese	Minimum fat content - 15%		40 g
Starch	Potatoes, legumes, rice, pasta and more.		1 time a week to 150-200 g
Groups	Buckwheat and rice		200 g buckwheat, 150 g of rice
Meat	Pork, beef, bacon, lamb		1-2 times a week
Other	Confectionery, mayonnaise		2 times a week, in minimal quantities

At this point you should use 2 tbsp on an empty stomach daily.l.Oats and clean water at least 2 liters.

There are virtually no restrictions in the third stage of the protein diet.But in order to maintain weight, it will be necessary to abandon foods high in sugar and starch.More precisely, they can be present in the diet, but extremely rarely - 1 serving a week.The products can be combined with each other and cooked in any way, except for frying in oil.

At the stabilization stage, protein food remains at the heart of the diet, which is recommended to be consumed with vegetables, fruits and cereals in a limited amount.Be sure to unload protein days once a week.

Stabilization

Stabilization is a stage that is not limited to time.Once you pass the previous 3 stages, you can return to the usual diet.But you need to give preference to fresh vegetables and protein products.It is necessary to limit the amount of consumption of starch products, bread, pasta, fat, cheeses and cereals.

So the lost pounds do not recover quickly, you have to exercise, walk in the fresh air and lead an active lifestyle.Once a week, you should definitely do a fasting day on an empty stomach according to the attack menu.Each day on an empty stomach, you should consume 3 tablespoons of oat bran and monitor the drinking mode.

Exercise

In order to achieve a quick result from weight loss during Pierre Ducan's diet, special attention should be paid to motor activity.Performing simple exercise, daily tourism and bicycle walks will positively affect the health and appearance of a person from weight loss

A fitting figure will provide trips to the gym.You can handle 3 times a week.Use every opportunity to cancel transport.Weight loss will occur at a rapid pace if the muscle tissue works and the calories are burned faster, dividing lipid deposits.

Stabilization

The last stage of Dukan's diet is no less important than everyone else.The right 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 much smaller and they are quite simple and do not require much effort.To maintain your proper body weight, you must:

• Never overeat, there is only a slight saturation.
• Eat 3 tbsp.l.oats
• Control the daily fluid speed of at least 2 liters.
• To settle a pure protein day each week
• You have an active lifestyle - walk on foot, leave the elevator, move more.

Allowed products

At this stage of weight loss, there are already few forbidden products and their absence is quite calmly.First, it's sugar and fructose.At the beginning of "stabilization" the body is weaned with sweets and you just don't need to get it used to it again.

The following rules must be observed when choosing allowed dishes:

• Vegetables can be consumed in any quantity;
• Fruits - once a day one serving (such as one apple, one hura or two plums);
• cheese - solid low fat varieties, except for goat and mildew cheeses;
• Meat - types of low fat;
• Bird - skinless, the best of the whole part of the file;
• 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;
• The daily rate of bran - 3 tbsp.l.

If all the previous phases of the Ducan diet have passed properly, then at the 4th stage the body has already reconstructed into a new mode of work, actively divides calories, does not create fat stores, completely assimilating nutrients.

In the "stabilization" phase, the transition to a healthy diet and complete to get rid of harmful eating habits: a tendency to overeat, seize stress, etc.

At the end of the stabilization phase, try to stick to the basics of proper nutrition and periodically with days to unload your stomach by observing the Dukan diet standards.The main thing is to stock up your patience and give up the use of "food food".The diet includes a large amount of protein that form and strengthen every cell of the human body.If you follow the rules provided for each phase, after a while, in addition to the visible results, you will form new habits and will forever forget about excess weight.