Ducan Diet Phase 3 Menu
The third phase of the Ducan diet is called "consolidation" or "consolidation." The person who entered this stage has already achieved weight loss to the desired mark. The main goal of the third phase is fixing the results, that is, it is necessary to make sure that the achieved weight remains stable on a constant basis.
The menu is becoming more varied compared to the two previous phases. You can use more high-calorie products, however, the general nutritional rules provided for by the Ducan weight loss program are strictly prohibited. Otherwise, the lost weight will come back.
- Duration of 3 phases "consolidation"
- The principle of the "fixing" phase
- Permitted and prohibited products for phase 3
- 7 days menu for phase 3
- Why is phase 3 “consolidation” so important?
Duration of 3 phases "consolidation"
To determine the duration of the "consolidation" phase, it is necessary to make simple calculations. To do this, you need to multiply the number of lost kilograms by 10. For example: a person has lost 8 kg, so 8 * 10 = 80. This means that the third phase should last 80 days. Moreover, the first 40 days will need to adhere to one menu, and the next 40 days - a different diet.
The principle of the "fixing" phase
The “consolidation” phase is divided into two stages equal in the number of days.
To get the desired effect, you must adhere to the following rules:
- You can eat 1 serving of fruit per day. Bananas, cherries and grapes are banned.
- You need to eat exactly 2 slices of bread made from whole grain flour per day.
- It is allowed to eat cheese, but not more than 40 g per day. You need to choose hard cheeses.
In the first half of the “consolidation” phase, cereals and pasta are introduced, which can be eaten no more than 1 time per week. When the second half of the “fixing” phase comes, pasta and cereals can be consumed 2 times a week. Serving size - 250 g. Beans, couscous, brown rice, lentils also belong to cereals. Or you can replace them with a serving of potatoes.
- In the first half of the “fixing” phase, it is also allowed to eat pork or lamb once a week. In the second half of this phase, such meat dishes can be enjoyed 2 times a week.
- Also, once a week in the first half of the phase, you are allowed to arrange a "holiday" for yourself. It involves the use of a main course of meat and cereals, it is also allowed to eat dessert and drink wine (1 glass).
- The protein day in the third phase is carried out only once a week.
- Every day you need to include bran in the menu - at least 2 tablespoons.
- Daily walks are a prerequisite for the third stage. They should be regular and last at least 25 minutes.
- It is important to observe an adequate drinking regime.
Permitted and prohibited products for phase 3
The "fixing" phase allows you to include in the menu all the same foods that the person ate during the "cruise" phase. However, the third stage of the weight loss program involves an extended menu. Now bread, potatoes and other foods that were previously prohibited may appear on the table.
In the first half of the third phase, 1 portion of starchy products is diluted 1 time in 7 days and one festive meal:
Products containing starch. Eat 1 time in 7 days. The portion size should be small and not exceed 220 g. You can cook a dish of lentils, pasta, rice, couscous, bulgur, legumes, peas, potatoes. It is allowed to cook Italian polenta porridge from corn flour.
Bread. It is permissible to eat 50 g of whole grain rye-wheat bread per day (no more than 2 pieces).
Cheese. The maximum fat content of the cheese should not be higher than the 20% mark. The permissible daily volume of cheese per day is 40 g.
Fruit. You can eat any fruit, but in a limited amount - no more than 200 g / day. Bananas, cherries, cherries, dried fruits and grapes remain banned. You shouldn't eat more than 1 fruit per day. If they are small, for example, if it was decided to eat an apricot, then 2 fruits are allowed per day.
Groats. White rice - 125 g / day.
Buckwheat without oil added - 200 g / day.
Meat products. 1-2 times every 7 days, you can eat pork (lean part), ham, bacon, lamb.
A festive meal. Dessert in the menu can be added once every 7 days. You can't do this during a protein day. It is allowed to eat a salad with mayonnaise dressing, a cake (a small piece), or any other product that falls on the prohibited list.
In the second half of the third phase, two festive meals and two meals containing starch are allowed per week.
Products with starch in the composition. Dishes from the menu, which is described for the first half of the third phase, but now you can afford them 2 times a week.
A festive meal. Prohibited foods can be consumed 2 times in 7 days, but it is important that these days do not follow each other. You need to take a break between them.
Other. You can season the shirataki noodles with a tablespoon of vegetable oil. You need to drink at least 1500 ml of water per day. Be sure to eat 2 tablespoons of bran throughout the day.
So, the third phase, called "fixing," involves eating only protein foods only once a week. For the remaining six days, you can eat vegetables and fruits.
Menu for 7 days 3 phases
Breakfast - cottage cheese casserole, berry sauce, sugar-free coffee
- Lunch - fish soup, a slice of bran bread
- Lunch - pear
- Dinner - vegetable casserole, boiled fish, green tea
- Breakfast - oatmeal porridge with milk with 0% fat, coffee
- Lunch - macaroni, a slice of cheese
- Lunch - chicken cutlets, vegetable salad
- Dinner - cheese cakes, kefir with bran
- Breakfast - ham omelet, bran tortilla, coffee with milk
- Lunch - borsch with vegetables, baked chicken breast, charlotte (1 piece), tea
Lunch - berries - 200 g
- Dinner - cottage cheese soufflé, low-fat yogurt
- Breakfast - cheesecakes, baked apple, green tea
- Lunch - soup with beans, pork goulash, vegetable stew, coffee
- Lunch - salad Mimosa, baked salmon fillet
- Dinner - kefir with bran
- Breakfast - cottage cheese with yogurt, green tea
- Lunch - bran pancakes, coffee
- Lunch - 2 egg omelet
- Dinner - fish baked in the oven, any warm drink
- Breakfast - boiled rice, steamed chicken cutlet, cocoa
- Lunch - borscht, zucchini pancakes, tea
- Lunch - seafood salad, kefir with bran
- Dinner - soufflé with lemon zest, herbal tea
- Breakfast - cheesecakes with berry sauce, coffee
- Lunch - chicken broth, boiled egg, a slice of bread, any drink warm
- Lunch - mushroom soup
- Dinner - bran yoghurt
Why is phase 3 “consolidation” so important?
The consolidation phase is very important in order to capture the results obtained. It allows you not to gain weight again. The body makes fat reserves in order to use them in case of insufficient energy supply. When the calorie content of the diet is cut, a series of chemical reactions are triggered. As a result, the feeling of hunger increases, the rate of cellular reactions slows down, the weight freezes, the body goes into a state of rest.
People who followed the Ducan diet claim that after completing a weight loss program, they were able to consume 10% more foods, but the body absorbed only the right amount of calories. However, this is not the case for every person. Some people who lost weight according to the Ducan method claim that after the end of the second phase, appetite increases significantly, they want to eat sweet foods, and the body begins to accumulate adipose tissue.
The third phase is necessary precisely in order to control such undesirable consequences. Otherwise, the lost kilograms will quickly return back. The duration of the third phase is due to the fact that the correct eating habits need to be reinforced.
It should be understood that the kilograms lost during the weight loss program are the result of starving the body. He could not provide himself with fat reserves. Therefore, the cells are waiting for the calories to come back to them in order to send them back to “fat”. It may even happen that any fruit eaten will be deposited in fat stores. Therefore, weight will begin to increase, and fluid, as before, will accumulate in the cells.
Pierre Ducan suggests getting rid of such unnecessary pounds one protein day a week. Thanks to this, weight will stop or decrease. This is why the third phase of the Ducan diet is so important.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
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