Duca diet is known as one of the most effective ones today.This is clearly organized in the weight loss process and includes four stages: two - lose weight (attacks and alternatives) and two to lose two (for life).
Stage №1 "attack"
Duca starts in the shortest stage of the diet - "Attack", only protein is allowed to eat.The body is limited to the period due to the load of great protein and is in moderate depending on the number of additional pounds:
- Overweight of 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 need to lose more than 30 kg and 7-10 days.
In the first stage of the diet you must follow the following rules:
- Eat protein foods only.
- All products, cook, trust, cook, cook, cook, but without using oil.
- It is better to reduce and replace the salt completely, spices, herbs, lemon juice.
- Drink at least 2 liters.Water, tea and coffee were given a day.
- Eat 1.5 tablespoons.l.In one day, the oatmeal can be replaced by intolerance, with the same amount of dry, grind buckwheat.).
For the most effective use of the "attack" phase, it is recommended to comply with Dr. Ducan's recommendation that will help you in more stress to respond to a new diet.This is due to the expulsion of many products on the "attack" from the menu, especially glucose.In most cases, it has a good-performance, weakness, headache, headaches, headaches, lethargy, and adversely negatively affect the smell of acetone from the body.Prohibited: All other products containing sugar (excluding sugar), ketchup, any fat, alcohol and carbohydrates and fat.
Estimated menu for 7 days (option 1)
1 day
Breakfast: 2 boiled eggs
Lunch: Turkey Meatballs + Ginger River
Snack in the afternoon: a piece of cake with citrus
Dinner: Population was broken
2 days
Breakfast: Steel Cheesecakes + Herbal Tea
Lunch: Chicken soup
Snack in the afternoon: Natural Greek Yogurt
Dinner: Boiled Shrimp + Kefir
3 days
Breakfast: sweet cottage cheese
Lunch: Baked Chicken Liver
Snack in the afternoon: 2 oatmeal cookies
Dinner: a piece of baked cloth + chamomile tea
4 days
Breakfast: oatmeal with milk and porridge
Lunch: Baked with chicken grasses
Snack: Diet Jeli
Dinner: Boiled fish + PHOTHER
5 days
Breakfast: cottage cheese casserole + chamomile tea
Lunch: Ears
Snack: Boiled eggs
Dinner: Turkey cuts
6 days
Breakfast: eggs with ham
Lunch: Fish stew
Snack in the afternoon: Natural Greek Yogurt
Dinner: meat cried
7 days
Breakfast: BILDER's eggs
Lunch: Canned food in fish
Snack: Diet Jeli
Dinner: Steam chicken cuts
Estimated menu for 7 days (Option 2)
1 day
Breakfast: Lower -Fat Cutting Cheese Stew and Unsweeted Tea
Lunch: Fish ear, oatmeal
Snack: Fruits
Dinner: vegetables, cooked meat in the oven with potatoes
2 days
Breakfast: cheese from sugar-free coffee and low -fat cutting cheese
Lunch: Solyanka with bread
Afternoon Snack: Light vegetable salad
Dinner: Vegetable salad and chicken meatballs
3 days
Breakfast: gorerole with berries and low -fat cutting cheese
Lunch: Fish ear
Snack: Fruits
Dinner: Baked and Kefir in the oven.
4 days
Breakfast: Low -Fat cutting cheese and yogurt
Lunch: Rice Pilaf with vegetables
Snack in the afternoon: Lower-friendly yogurt with dandruff
Dinner: Cuts with Oatmeal Department
5 days
Breakfast: sliding eggs and sweetened coffee
Lunch: Teacher Dumplings and Vegetables Salad
Snack: Berries
Dinner: Baked fish in Oven and Vegetable casserole
6 days
Breakfast: Fried eggs with Bran
Lunch: Solyanka
Snack: Fruits
Dinner: Baked meat, light vegetable salad and rice
7 days
Breakfast: Boiled eggs and sweetened coffee
Lunch: Light salad and turkey cuts
Snack: Fruits
Dinner: Fish with vegetables
Stage 2 "Alternative" ("Cruise")
Duca is one of the most important stages of the diet.The alternative continues to be required to reach the required weight.As in the attack, the scheme depends on what we need to lose weight.1: 1, 2: 2 or 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 3: 5 You will receive a vegetable alternative.The most effective and at the same time secure, 1: 1 or extreme cases, it is a scheme in 2:2.
Menu a week
1 day
Breakfast: Pancake with Lemon Zest
Lunch: Turkey meat cuts, low-friendly yogurt
Snack in the afternoon: Chicken eggs filled with home-made mayonnaise
Dinner: Land chicken with spices
2 days
Breakfast: Egg omelet with ham and croutons
Lunch: Chicken soup
Noon snacks: Caesar salad with chicken fillets, hard cheese and celery
Dinner: Spaghetti from Zucchini;The land fillet
3 days
Breakfast: Skim cottage cheese and oat brand from cheesecakes;Ovary-climbing
Lunch: eggs from croutons;Curita Roll
Noon snacks: Sandwiches made of cottage cheese and self-felling yeast from oatmeal;Rose Demonstration
Dinner: Chicken File in Yogurt Sauce
4 days
Breakfast: Pancake;oatmeal
Lunch: Beans in tomato sauce;Baked vegetables
Snack in the afternoon: vegetable salad;1 piece of bread
Dinner: chicken fillets with patch beans and mushrooms
5 days
Breakfast: omelet with soft cottage cheese and ham
Lunch: Steamed chicken cut;trout soup
Snow in the afternoon: low -fat cottage cheese with sugar substitute and yogurt
Dinner: Shirtaia noodles;meat nut
6 days
Breakfast: Lower -Fat Cutting Cheese damn oatmeal
Lunch: Spring salad vegetables;Baked chicken breast
Snack in the afternoon: Milk cocktail with proteins
Dinner: meat with baked vegetables
7 days
Breakfast: Egg omelet;Boiled chicken
Lunch: Chicken soup in Shireaky
Afternoon snacks: toasts with cottage cheese;Rose Demonstration
Dinner: Pisces are cooked foil with spices
Stage № 3 "Consolidation" ("Consolidation")
The third stage of Ducan's diet, which connects the result, is the most complex stage of psychologically.The planned sign has already reached the reduction in body weight, so the restrictions in nutrition of many are unnecessary.However, if you are now violating the rules of the program, then all the previous efforts will be in vain and return to kilograms.The duration of the "Consolidation" stage is built depending on the number of kilograms per 10 days.Thus, when we lose weight 30 kg, you need to sit at this stage for 10 months (300 days).An additional bonus continues to reduce weight about 1 kg at this stage.per week.
Monday (protein-vegetables):
Breakfast - meat filling, pancakes with tea;
Lunch - fried eggs with vegetables;
Lunch - Cabbage, chopped with a vegetable salad;
Snack-cottage cheese piercing cake in the afternoon;
Dinner - Zucchini paste with mushrooms and meat;
The second dinner is kefir-begging cocktail.
Tuesday (Holiday Meal):
Breakfast - omelet with vegetables, coffee;
Lunch - milk sausage;
Lunch - Any dishes, wine;
Snack in the afternoon - a liver cake with carrots raw stuff;
Dinner - home sausage;
The second dinner is Olivier Salad.
Wednesday (Protein and Vegetable Day):
Breakfast - soft eggs, coffee with milk;
Lunch - vegetable salad, mushrooms;
Lunch - mushrooms, vegetables stew, kefir;chicken soup;
Snack in the afternoon - Bran muffins, vegetable infusion;
Dinner - liver cuts, cabbage salad, tea;
The second diner is a sea cabbage, yogurt.
Thursday (protein):
Breakfast - cottage cheese casserole;
Lunch - fish cuts;
Lunch - courts' sausage;
Noon snack - kefir;
Dinner - stew;
The second dinner cut cheese mousse.
Friday (Protein and Vegetable Day):
Breakfast - ham, omelet with milky coffee;
lunch - a slow ojak pumpkin tight;
lunch - chicken bread (roll);
Noon snack - eggplant fan;
Dinner - chicken bread (roll);
The second dinner is a cheesecake.
Saturday (with protein-vegetables, carbohydrates):
Breakfast - liver pancakes, tea;
Lunch - vegetable stew;
Lunch - Finnish cream soup, fish cuts;
Snack in the afternoon - Zucchini caviar;
Dinner - Baked Breasts, Sauerkraut;
The second diner is yogurt.
Sunday (Protein and Vegetable Day):
Breakfast - custodian, sugar-free coffee (with Sucrotror);
Lunch - Zucchini caviar, Yogurt;
Lunch soup, plant casserole, plant infusion;
Noon snack - boiled breasts, tea;
Dinner - cabbage salad, whipped eggs;
The second dinner is fertilized.
The "combination" phase ("Consolidation") is the easiest in compiling the menu.You can take recipes for two previous phases to prepare the dishes, as well as use 3 stages, you can use additional recipes suitable for diet in the days allowed to use carbohydrates.
Stage № 4 "Stabilization"
The final stage of the duca diet is not more important than anyone.The right weight has already been obtained and fixed, but it is a "stabilization" stage that will save him for all future life.
Allowed products
There are already banned products at this stage of weight loss, and their absence is very quiet.Initially, it is sugar and fructose.At the beginning of the "stabilization", the body is not necessary to filter the milk from the sweets and simply habit him.
The following rules must be followed when choosing allowed dishes:
- Vegetables can be consumed at any amount;
- Fruits - once a day (for example, an apple, one of the Persimmon or two plums);
- Cheeses - solid varieties of oil containing fatty amounts of fat except rooted goats and cheeses;
- Meat - low -fat types;
- Bird - the best of the entire file part without leather;
- Dairy products - Low -Fat and low lactose;
- Salt - limited amount;
- Bread - rye, not all grain, more than 100 g;
- Starched products - not more than two per day;
- Bran's daily norm - 3 tbsp.l.
The "stabilization" stage is a balanced diet, the basis is the basis of food rich in proteins, fiber and complex carbohydrates.
The approximate menu of this diet phase seems as follows:
Day 1:
A grain bread with breakfast, cottage cheese, milky coffee is a slice;
Lunch - Bousse broth, cuts;
Snack-apples and shooting pancakes in the afternoon, fermented baked hazelnuts;
Dinner - fish with vegetables baked under a cheese peel.
Day 2:
Breakfast - tomato, omelet with tea tracks;
Lunch - mushroom soup, whole bread;
Snack in the afternoon - nurses with church cheese filling and fruit sauce, dandruff with dandruff;
Dinner - soy sauce, shrimp with herbal infusion.
Day 3:
Breakfast - oatmeal, milky coffee;
Lunch - Green Borsch, Boiled Breasts, Greek Salad;
Snack in the afternoon - a portion of a cake with the liver, tea;
Dinner - Tefti Dana, Kefir.
Day 4:
Breakfast - cottage cheese, milky coffee;
Lunch - calf cuts;
Snack in the afternoon - kefir with kefir;
Dinner - chicken souffle.
5th day:
Breakfast - omelet, cheese, tea;
Lunch - onion soup, chop, fruits;
Snack in the afternoon - cottage cheese, kefir with the power of the kepir;
Dinner - vegetables, baked fish with tea.
Day 6:
Breakfast - fruits, green tea;
Lunch puree soup, chicken nag, all grain bread;
Snack in the afternoon - Zucchini Pancake, Kefir with kefir;
Dinner - mussels.
Day 7:
Breakfast - chocolate transparent, cheese, coffee;
Lunch - chicken broth, eggs, whole grain bread;
Snack in the afternoon - lump, kefir with kefir;
Dinner a fish casserole.
Disorder
If an accident occurs, what you need to do, you have allowed yourself and eat the prohibited products without bringing a diet to a logical conclusion?Ducan suggests that it is not hopeless in this situation and follow the next tactics:
- Only the next 2 days to make protein;
- If an accident occurred in the "attack" stage, it is necessary to extend within 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 consumption of salt.
It is important to remember several rules to prevent units:
- In the stages of "cruise" and "correcting", the weight goes slowly, but it is not a reason to hope to reach the desired forms;
- The whole period of the diet is available and there should always be allowed only to use;
- You can never blame yourself for an accident because the feeling of sin often leads to sealing.
Immediately after the distribution, to reward your physical activity and any victory and achievements with something pleasant.The effectiveness of the diet depends on the power of the will, which allows you to overcome any test and continue to lose weight.
Yield
The results of the diet are also impressive: the first 2-3 kilograms leaves in the first stage in a total of 5-7 days.About 1 kg per week is lost in 2 stages.Thus, in the first month, you can get rid of 5-8 kilograms in 3 months in an average of 15-18 kg.Every body should not forget that the new nutrition reacts differently, so the loss of weight loss will be individual.