Ducan’s diet: stages, rules, menu

You can adhere to this phase for no more than 10 days. If your overweight is up to 5 kg, you have to survive only 1-2 days of the “Attack”. From 5 to 10 kg – get ready to attack 3-5 days, overweight over 10 kg – 5-7 days.

MANDATORY RULES. It is necessary to do this:

• Eat 1,5 tablespoons of oat bran every morning. Bran helps to lower cholesterol, regulate appetite, and improve digestion.
• Lead an active lifestyle every day – take a walk for at least 20 minutes or do exercises.
• Monitor your water balance – drink at least 2 liters of fluid a day (coffee and tea are taken into account).

MAIN MENU

All products according to the Ducan Diet menu should be cooked without fat, oil and with a minimum amount of salt. But you can use them at any time of the day and without restrictions.

Lean meat: veal, beef, horse meat, rabbit, lean ham with a fat content of 2 to 4%.

Offal: liver of beef, veal and poultry, kidneys and veal tongue, tip of beef tongue.

Bird: chicken, turkey without skin.

A fish: You can eat any fish, without exception, fresh or smoked, fatty, canned in its own juice.

Seafood: any crustaceans and molluscs.

Eggs: up to two yolks a day. If you have high cholesterol, eat no more than 3-4 yolks per week. You can eat protein without restriction.

Low-fat dairy products: cottage cheese, natural yoghurts, kefir, skim milk.

WHAT CAN BE ADDED:

When cooking, it is allowed to add some sauces, spices and seasonings in reasonable amounts:

– coffee, green and black tea, herbal teas;

– vinegar, soy sauce, salt, mustard as spices;

– caraway seeds, parsley, onions and other spices and herbs;

– gelatin, agar-agar, baking powder, yeast;

– gherkins as a seasoning for dishes, but not more than 2 pieces per day;

– lemon juice as a seasoning;

– sugar-free tomato paste – up to 2 tablespoons;

– sugar substitutes (0 kcal), except for fructose, glucose, sorbitol;

– diet Cola and other diet drinks;

– crab sticks (no more than 8 pieces per day);

– vegetable oil, olive or rapeseed (no more than a teaspoon).

On the official website of Dr. Ducan dukandiet.co.uk. you can make a diet plan

The phase is long-lasting, it can take up to 6 months, but the menu is already more varied. Now you can add 28 vegetables to the proteins from Attack and alternate protein and protein-vegetable days. The stage continues until you reach your optimal weight.

You can alternate days as you like, for example, two protein days, then two protein-vegetable days. But in order not to lose count, it is better to stick to the 1/1 schedule.

MANDATORY RULES

Do not forget about the bran, but now we use 2 tbsp. spoons a day.

We eat no more than 1 kg of dairy products per day.

We continue to monitor the water balance and drink at least 2 liters of fluid per day.

The time of physical activity – walking and exercising increases to 30 minutes a day.

MAIN MENU

All protein products from the first phase remain with us. Vegetables are added to meat and fish:

• tomatoes,
• cucumbers,
• radish,
• Bulgarian pepper
• fennel,
• asparagus,
• green beans,
• onions, leeks,
• pumpkin,
• cabbage (all types),
• mushrooms,
• celery,
• spinach,
• lettuce leaves,
• eggplant,
• zucchini,
• use carrots and beets in limited quantities.

WHAT TO POOL YOURSELF

– Low-fat yogurt with fruit, no more than one per day;

– soy natural yogurt, no more than one per day.

WHAT CAN BE ADDED

When preparing food at this stage, all additives from the “Attack” phase are allowed, as well as:

– skimmed milk powder;

– salted gherkins and onions (no more than 1,5 onions on protein days);

– zest of citrus fruits;

– flavorings without oil and sugar;

– fat-free bouillon cube;

– olive or rapeseed vegetable oil – up to 1 tsp.

– tomato paste on vegetable and protein days can be consumed up to 2 tbsp. l., on protein days – without restrictions.

You have parted with extra pounds and centimeters, have reached your real weight. The time has come to consolidate the result with the help of the third phase. How long will it take to secure? It all depends on how much you fold. For each previously lost kilogram, 10 days of the third phase are allotted. If you have lost 10 kg, it means that you have to adhere to the “Consolidation” phase for 100 days in order to consolidate the result and avoid the return of weight. 100 days seems like a scary figure, but it’s not all that bad, at the third stage you can afford a lot of goodies and even have a feast!

MANDATORY RULES

We are still friends with bran, we use up to 2,5 tbsp. spoons per day.

Do not forget about sports and walking – at least 25 minutes a day.

So that the weight does not return, once a week we arrange a full protein day, as in the “Attack” phase.

MAIN MENU

You can use all products from the first, protein stage, all vegetables from the second stage, and all supplements from both stages. Also added to the menu:

• lamb, roast pork and bacon – several times a week,
• 2 slices of whole grain bread a day
• 40 g of hard cheese per day (fat content no more than 40%);
• a daily serving of orange-sized fruit (excluding grapes, cherries, cherries, figs).

WHAT TO POOL YOURSELF

Divide the number of days in the third phase in half. For example, you have to adhere to “Consolidation” for 50 days, which means that for the first 25 days you have the right to add one starchy product to your menu once a week, and on the second 25 days, once a week, have a feast for yourself.

Starchy foods:

– 220 g pasta without butter,

– 200 g of couscous, polenta or wheat bulgur,

– 220 g lentils

– beans, peas and chickpeas,

– 220 g whole grain rice or 1-2 potatoes in their skins.

Feast rules:

– you can afford one first course, one second course, dessert or wine with a slice of cheese,

– never take a supplement,

– do not have 2 feasts in a row.

This stage is more likely not a final phase, but a long-term installation for further nutrition. You go back to your usual foods, but you do not lose the habits acquired during the three stages.

MANDATORY RULES

Drink at least two liters of water.

Walk, play sports, or just give up elevators and escalators and spend 20 minutes of every day actively.

Bran should become your constant companion. You are no longer on a strict diet, so increase your daily bran intake to three tablespoons.

PRINCIPLES OF STABILIZATION

You return to your normal life, but in a new, built body. So that extra pounds no longer cause you trouble, every week arrange for yourself a fasting – protein day.

Try to eat fruit only once a day, do not eat more than two slices of whole grain bread a day, do not exceed the amount of cheese, and do not overuse starchy foods.

IF YOU BREAK

Everyone who is losing weight knows that it is very difficult to resist a breakdown. If you fell off during the Attack stage, extend it 1-2 days after the break. Did the breakdown occur in the second or third phase? Make the next 1-2 days protein, limit salt, increase walking to an hour a day.