The plan, invented and perfected nutritionist, France — Pierre Ducane, one of the most popular in the world. And it is quite deserved, because it has been developed since more than thirty years. It all started in 1975, at the home of Pierre Ducane at the reception was a patient with severe obesity, that he wanted to help not only lose weight, but to set a result that is slimming to all life. Therefore, its diet is developed and has evolved over many years, and in the early 2000s, while the world has seen his book titled "I don't know to lose weight", which has collected all of the achievements of many years. Everything about the regime Ducane information, see this article.
The description and the phases of the regime Pierre Ducane
The diet includes four steps, which each have their own name: "Attack", "Alternate", "Constraint", "Stabilization". The first three phases is the "base" of the regime, and the number of days spent on the plan, need to calculate it yourself, from how much you want to lose weight (the final result will be a veil only on the individual characteristics of the organism). The last step, it is the example that the need to eat if you want to and not gain weight.
Each step of the food sound interesting. In a first time you are going to take exclusively of the protein products. The second phase alternates vegetables and protein-rich foods. Throughout the third step in your menu to complement cheese, fruit, and starchy products. Well, and the fourth stage is already of the good and healthy food for many years.
The rules of diet
It is also important to study the basic rules of the diet that it is forbidden to violate. The non-observance of these points of influence on the final result.
- Forget the existence of elevators, and make the daily hike at least 30 minutes;
- Drink throughout the day, not less than 2 liters of pure and sparkling water;
- Completely give up alcoholic beverages and soft drinks, - sugary, semi-finished products and vegetable fats, mayonnaise and sauces;
- To exclude fruit that is high in sugar: grapes, bananas, dates, cherries, figs;
- Season salads and other dishes, you can only lemon juice.
These rules, it must be remembered throughout the diet, and try and be more responsible to him to take it.
The first phase of the "Attack"
The first step of the power, may be considered as the most complex. You'll need morally be set on success, and your body to adapt to a new diet. The "Attack" phase, motivates and gives confidence, so that you will be a lot to lose weight, because of the protein.
The first step will be necessary to prepare dishes from protein products. Plant-based proteins should be excluded, because it contains a lot of carbohydrates. The precondition of this step, this is what you have to consume 1.5 tablespoons of oat bran every day.
Here is a list of foods rich in proteins, from which you will be able to compose a menu for the first phase of the "Attack". You can eat when you want and as much as you want.
- Eggs. No more than 2 units per day. The white of an egg, you can prepare, as much as you want and at will.
- The lean meats. The veal, beef, chicken meat, beef liver, lean ham, rabbit meat, beef tongue. Everything except the meat of pork and lamb.
- The fruits of the sea. All of the lean fish, eggs of fish, crabs, squid, mussels.
- Low-fat dairy products. Cheese, milk, yogurt, fermented milk in the oven, yogurt without flavorings and additives.
These products let you have a card meals that you will cook, and spread it over several meals.
The second phase of "Alternation"
In the second step, as well as on the first, comes from the thinness of the body, but it is more intense. The duration of the second phase, you need to calculate on the basis of its own weight, and use the table above.
At the stage of "Alternation", you need to alternate between protein days with vegetable protein, with the calculation of 5-to-5 or 1-to-1. For example, a day of the protein, the next vegetables with proteins. Or five days of protein, five with the addition of vegetables.
The menu of the second phase is the same as the first, you should only add the vegetables. You can use vegetables: asparagus, beans, mushrooms, peppers, zucchini (more info on the squash system), eggplant, spinach, asparagus, tomatoes, cabbage, radish, celery and others. Are prohibited vegetables, contain a lot of starch: potatoes, corn, legumes and others.
Vegetables is preferable to eating them raw, in preparing salads, or even bake, simmer, and steam cook. Also certainly throughout the phase to take two tablespoons of oat bran.
The third step of "Fixation"
The penultimate stage of the diet Ducane is called "Anchoring", and it is intended to save the result you have already achieved. The duration of the third phase is calculated on the principle, each thrown kilogram of weight during the first two stages, is the equivalent of ten days of the third phase. For example, you have managed to get rid of 5 pounds of weight, then the duration of the phase "reduce" will be 50 days.
At this stage, your menu, you need to add:
- The fruit. Is allowed, it is a medium-size fruit for a day. Except bananas, grapes, dried fruit, cherries, cherries.
- Hard cheese. A piece of cheese per day, weighing no more than 40 grams. It is solid, no cheese, or the merger.
- Starchy products. Once a week, you can eat food containing starch. Pasta of durum wheat, rice, lentils, baked in the oven with the skins of potatoes, legumes.
- Once a week, "the Celebration of the stomach".This means that once per week, you are allowed to eat anything, one meal (the first, second and dessert).
Also throughout the third phase, once per week will be necessary to organize a protein a day (in the book there is a recommendation, that the better to do this Thursday). Don't forget to take oat bran per day 2.5 tablespoons.
The fourth phase - "Stabilization"
After three steps, and fall is the number of pounds that you expected, you have to feel for him in incredible pride. Now, the weight, which liquidated this difficulty is not back, you need to follow some rules daily diet.
- Throughout the fourth stage, a day of the week should be exclusively "albumin".
- Each day, eat three tablespoons of oat bran.
- Drink at least two litres of non-carbonated water is pure, every day.
- You walk at least twenty minutes per day.
Now, it can be anything you like, just know the better, and it is preferable to reduce to a minimum the number of roast, fatty and starchy foods.