Hello Friends!Today we will again return to one of the most famous diets.Diet of Dukeon - Products allowed by stages.We will investigate the refrigerator thoroughly.Connect to the discussion of the article and write your review on the lists of these products.
For convenience, each stage has created convenient tables.In the first phase, basic products.And in the remaining stages, the set of products expands.Therefore, for all later stages, I only write products that are added to an existing list.
What is the specialty of Dukeon's diet?
Almost all weight loss systems have a beginning, but there are no further recommendations for weight stabilization.The method proposed by the French doctor is characterized by a smooth "exit" from the diet.The method can actually help to get rid of hatred kilogram forever.But again, observing the simple rules of the author.
Diet refers to 4 stages.With every step, you are slowly learning food, enjoy food and lose weight.Each stage has its own period and recommended "product basket".You will not feel any deficiency due to the soft introduction to healthy changes in nutrition.
In any diet, a slight deviation from a breakdown or rules can overcome all efforts.But who suits everything for the first time?We do not even learn to walk immediately, but slowly.Often gaining more experience and knowledge.If I inspired you, let's start considering permissible products.
The first stage is an attack
In the first stage, you start eating only the food that is rich in protein.
My personal observation: prolonged nutrition of high -high foods can damage the kidneys.If everything is with it, no one will harm for 4-5 days.
| Meat | Low varieties of meat are welcome - beef, turkey, rabbit, chicken, wheel.Sometimes use offal (language, liver, kidney) or natural ham. Hans and ducks are prohibited. The dishes should be cooked without oil.Cook, extinguish, bake. |
| Egg | Protein is preferred.Draw yolk consumption. |
| Seafood, fish | Seafood is allowed.Cook without fried onions and carrots. Any fish - river and sea rocks. Cook well for a couple, boil, stew.Frying dishes are not allowed. It is better not to use canned food, but if they are natural and without oil, you can. Sometimes do a small amount of smoking fish and crab sticks.We eat everything without oil. |
| Dairy and Dairy Products | We are everything fat - up to 0.5% fat.Curd, kefir, milk (up to 1.5%), fermented, cottage cheese.Without adding sugar or artificial additives. |
| Beverage | Tea: Green, black, herbal not strong tea leaves.Weak coffee, chikori, pure water. On diet, soda and light -class beverages are not prohibited.My personal opinion: This is a slippery path.Light soda or 0 calories - without sugar, there are unnatural sweetness.These are very harmful additives, it is better to bypass them. Fluid volume per day - at least 1.5 liters |
| Spices | Any onion, onion, soy sauce, garlic, fresh and dried greens, basil, tomato paste (a little, because it contains too much sugar).Salt needs to be reduced.Twist salad with vinegar, 3-4 drops of lemon. |
| Oil | Over 1 teaspoon olive or rapeseed (permission from late 2016) |
| Other | Nut - Not a handful of more than 1 (also an innovation since 2016) Lapsha "Shirtaki" is a low -chorory product and can be eaten without restrictions. Vegetable - Anyone you want, but not more than 1 coffee.Big spoon. Tofu, seat ("vegetarian meat", is prepared from flour). Koji, Sun seed or chia berries - 1 tablespoon.L per day. |
A special place in the diet in all 4 stages is occupied by Oat Bran.Their number should not exceed or decrease.
Eat "attack" strictly 1.5 tbsp.L per day.You can make a pancake of salad, cheese or oatmeal.For a strict governance that are gastritis or digestive problems, I recommend using porridge or a type of grain flour.Read the details of this phase in the article "Ducon's diet - an attack you can eat."
Dukeon writes that he increased the amount of oil, as such quantity will have a beneficial effect on the intestinal function.So, there will be less constipation.In addition, you additionally get vitamin E in the diet.As he himself says: "His main enemy is Chinese, not fat."So now you can cook protein products or add to salads.
But this is not all innovation.Fans of Nats, rejoiced!Now you can have a small handful, but only in exchange for oil.That is, if you want to crunch peanuts today, oil is prohibited.Read the amount of each fruit per day in the article "Nut and weight loss".
The second stage is optional
The set of products is similar to "attack".In addition, the menu introduces new products - vegetables.It excludes protein and vegetable food.This phase is also called - cruise phase.
| vegetables | With these products, cook salad, stew, bake, abscess or stew.The fried food is prohibited. Solution products: cabbage (any varieties), radish, patch beans or green beans, onions, brinjals and zucchini, cucumbers, all types of leaf salad, tomato, turnip, artichoke, asparagus, celery, fennel and pumpkin. Be sure to turn the most vitamin products: spinach, celery. Svykla and carrots use 1 time a week. |
| Other | Vegetable oil - Increase up to 1 tablespoon.spoon mushroom.You cannot eat them spicy, salty or fried. Natural soy yogurt (1 pc.). 2 TBSP.Tomato paste (certainly without sugar). |
Drink up to 1.5 liters per day.Drink everything on "attack".Increase the amount of bran per day from oatmeal
What happens in starch, is prohibited in 2 stages: potatoes, fights, legumes, lentils, corn, pasta and grains.Avocado is also prohibited, because it is very thick.
Do not forget the strict rules - do not report your supplement.And for convenience in calculating the volume of the part, I recommend buying kitchen scales.
In this phase, braking may begin and there is a high probability of getting off the diet.You will see how the weight will be reduced.Proceed and proceed.Write in reviews in the article what your diet results are and what does not work.
Third stage - consolidation
You can eat only on "cruise".But now you can bring the menu even more variety - from now you can eat fruits, bread, some potatoes etc.This phase is conditionally divided into two parts.
In the first part you can eat 1 part of starch products per week + 1 festive meal.
| Bread | Rai-wheat, whole grain.2 slices per day (or 50 grams). |
| Fruit | No one - no more than 200 grams per day. Only: grapes, cherries, all dried fruits, bananas, cherries of any varieties are excluded. We eat only 1 piece per day. If the fruits are small - apricot, plum - eat 2. |
| Cheese | Only 40 grams are allowed per day.16-20 %-maximum permission of the fat content of the product. |
| Star product | They can be only 1 time a week and in small parts - 150 - 220 grams Prepare dishes from: Bulgura, lentils, pasta, rice, potatoes, legumes, half-tanta, cusakus, chickpeas, peas Without oil, without oil. |
| Group | Up to 200 grams.Granular Up to 125, white rice |
| Meat | War, low -pork pork, lamb meat, bacon.Perved 1-2 times a week |
| Festive food It may be breakfast, or lunch or dinner |
Allow yourself once a week, except protein, add a cure to the menu. It can be a piece of cake, a salad with mayonnaise, anything from prohibited food.And without a additive. |
In the second part of the stage, 2 parts of the feast + 2 dishes per week which contain starch are allowed.
| Star product | You can eat only in the first part, but already 2 times a week. |
| Festive table | Also choose any food, but already 2 times a week.Only that is not 2 days in a row. |
| Other | Lapsha "Shirtaki" Vegetable oil - Here you can do 1 tablespoon. Drink all the same 1.5 liters of water per day.Drink similar drinks in the previous stages. Eat 2 tablespoons per day per day of oat bran. |
Thus, until the third stage you should eat with fruits, vegetables and protein products 6 days a week, and 1 day - only a protein menu.
Dukan in the book recommends eating food particularly on Thursday.By the way, he has a very convenient support book.Pierre plays you up to 10 kg for weight loss in 60 days.
Fourth phase stabilization is
Food should be similar to 3 steps.Only amend the day of consumption of continuous protein (Thursday).
| fish | Give preference to white fish. Red use for 200 grams. 150 grams if you eat smoked. |
| Meat | Also eat fewer varieties. And the flesh of the bird is without wings and upper part of the legs. |
| Dairy and Dairy Products | The only change is that now only products with least lactose content can be consumed. |
| Other | Now you need to drink more -1.5-2 liters per day. And 3 tablespoons should be eaten At this stage, reduce the amount of salt used. |
physical activity
Dukeon advised to last 20-30 minutes a day.I would advise you to increase this time by 40-50 minutes.Refuse the lift, walk to work and go back on foot.
Be sure to join the pool, gym travel in the schedule.Aerobic practice and cardio training should become your life partner for you.
Proper nutrition and physical education are the most important habits of a healthy person.It is with their help that it is easy to maintain yourself in shape and maintain results.Other important changes in lifestyle are obtained with them: healthy sleep, lack of stress.
Duration of steps
The diet is proportional to the kilogram you want to leave.
- In the "Attack" phase, you need to stay for 2 to 7 days.
- In the second phase, 7 days for every additional kilogram.
- On "fixing" you should roam in a 10 -day calculation for each additional kilogram.
- The fourth phase "stabilization" is here. Your goal is a habit of eating consciously and correcting your whole life.The duration is endless.