The most effective weight loss system is Ducan's diet

25 April 2025

Nutrition Pierre Dukan has developed a weight loss diet based on its 40 -year practice, which has gained popularity in mass and celebrities, for example, the Duchess of Cambridge and Jennifer Lopez. Ducan avoids a lot of diet or phase. At each stage, it should be used in the menu, the products allowed that contribute not only to weight loss but also to maintain the result achieved throughout their lives.

Basic Rules of Ducan Diet

The base of Ducan's diet was the following principles:

An decrease in daily calories content is useless.The doctor states that a decrease in daily calorie content during a diet provides a short -term result. Returning to the usual diet, the discarded weight will return immediately. According to Ducan, only products that do not accumulate in your menu should be used in your menu.

The restriction on the number of products consumed is not effective.Ducan's diet is a monodieta antipode. It is allowed to use 100 products allowed in any quantity to feel full during the day.

Daily use of oat bran- Need. Pierre Dukan's statement that oat bran can be quickly saturated, remove toxins and toxins from the body. Every day you should eat 1, 5-3 tablespoons of bran, drinking abundantly with water.

You cannot run out of physical activity.Without physical activity, subject to diet, you can reach the point of "not burned kilograms" when the weight stops. With physical effort, the body works differently. According to Ducan's diet, it is necessary to perform long walks daily, it is advisable to do morning exercises, play sports or fitness several times a week and not use the elevator.

According to the rules of Ducan's diet, 4 main stages should be observed:

Phase attack

Ducan's "Attack" diet is the first and effective, which provides difficult restrictions on the menu. Its main goal is to burn accumulated fat in the body. It is performed by consuming exclusively protein products with minimal fat.

The consumption of protein foods by Ducan's diet contributes to rapid saturation; Therefore, the volume of a part of a meal will be reduced. The body spends more energy on protein excavation than it receives from it as a result of which overweight comes out quickly. It is in the "attack" phase of Ducan's diet that there is a sharp weight loss, which, according to the doctor himself, motivates other steps.

Before observing Ducan's diet, it should be clearly definedPhase phase "attack". It is determined based on the number of extra pounds:Up to 5 kg = 3 days;Up to 10 kg = 4 days;Up to 15 kg = 5 days;Up to 20 kg = 6 days;More than 30 kg = 7 days.

During compliance with Dukan's "attack", it is necessary to join the following rules:

Include in the daily menu the use of 1, 5 stip of white oats, drinking abundantly with water. With individual intolerance, you can replace the bran with sarracene wheat. It is necessary to drink at least 1, 5 liters of water purified without gas per day. It is recommended to do morning exercises. During the diet, it is imperative to do fresh air walks for at least 20 minutes a day.

Products allowed

Dyukan Diet "Attack" - Products allowed:

Lent meat: veal, knight, beef, pork (6% fat), rabbit;
Bird (except duck and goose, eaten for skinless food): chicken, turkey, quail;
Opal: kidneys, liver, tongue, lungs;
Ham (no more than 4% fat content, consumed skin without skin);
Fish anyway: raw, baked, canned, fried, steam cooked;
Seafood;
Quail and chicken eggs: protein in unlimited quantities, gem no more than 2 pcs per day;
Low and with a minimum percentage of dairy and dairy fat fat content;
Natural Yogurts;
Crab alleys (no more than 7 pcs in a meal).

As additives in Ducan's diet in the "attack" phase, they are allowed:

Olive, vegetable oil or colza (1 floor per day);
Lemon juice;
Tomato paste (2 tablespoons a day);
Apple, soy, balsamic vinegar;
Herbs and Spices: Cumin, Thyme, Rosemary Seeds;
Onions;
Posto powder yeast, gelatin and yeast in the preparation of dishes;
Coronhons like a snack (2 pcs a day);
Sugar substitutes.

Observing Ducan's diet, it is recommended to drink herbs, black and green teas, berry decoctions, tincture, coffee, but without sugar during the day. The amount of salt used should be reduced to a minimum.

Menu for every day

Ducan Diet - Menu for each for the phase attack (breakfast, lunch, afternoon snack, dinner):Monday:

Cottage cheese;
Meat roll with egg;
Kefir;
Boiled chicken breast.

Tuesday:

Omelet;
Rabbit in tomato sauce;
Kefir;
Drado in a lemon grilled sauce.

Wednesday:

2 hard eggs;
Beef steak with mustard;
Milk;
Seafood cocktail.

Thursday:

Syrniki;
Baked trout in the oven;
Natural yogurt;
Türkiye cooked in creamy sauce.

Friday:

Curd casserole;
Sturgean ear;
Soft egg;
Theals made of veal in tomato sauce.

Saturday:

Ham;
Chicken soup;
Kefir;
Oven baked salmon.

Sunday:

Hamlet with ham;
Lightly salty herring;
Milk;
Drive from beef.

The alternation phase

According to Ducan's diet in the "alternation" phase, the coveted result is achieved. This is the main stage in weight loss. Its duration is determined by loss of overweight, ie when the desired result is achieved, the "alternation" phase according to Ducan's diet ends. At this stage, in the menu, in addition to products of protein, vegetables and fiber -rich herbs, they are inserted.

You can use allowed vegetables in both cheese and final shape. However, they are allowed in the Ducan diet menu at this stage, not every day. It should alternately alternate protein days (according to the "attack" phase) with the days when vegetables and herbs are allowed in the menu.

Alternation of protein days with mixedDucan's diet is determined based on the desired loss of overweight:Up to 10 kg = 1/1Up to 20 kg = 2/230 kg or more = 5/5

According to the Ducan diet, in the "alternation" phase, it is necessary to increase the daily consumption of oat brans to 2 tablespoons. According to individual nominations, they can be replaced by wheat bran or sarracene wheat, made in water. The use of purified water up to 2 liters a day increases. Physical activity should also be higher. According to Ducan's diet, it is necessary to take a fresh air ride at least 30 minutes a day during the "alternation" phase. Do not forget the morning exercises for the rapid achievement of the desired weight loss outcome.

What is possible, what cannot be eaten?

What can be consumed in the alternation phase according to the Ducan system:

All acceptable protein products in the "attack" phase;
All spices and additives included in the "attack" phase menu;
Vegetables and vegetables: cucumbers, tomatoes, peppers, pumpkin, asparagus, spinach, parsley, salad, cabbage, radish, zucchini, eggplant, onion and leg legs, celery, beans, beets, carrots;
1 ugly apple per day;
Mushrooms.

An important nuance of the "alternation" phase of Ducan's diet is that protein products allowed in the first phase can be mixed arbitrarily, and only two types per day can be chosen from additional.

In the "alternation" phase of Ducan's diet, the following products should be excluded from the menu:

Great meat and poultry (duck, goose);
Fatty dairy and dairy products;
Potatoes, peas, beans, corn, lentils;
Avocados, olives, olives;
Cereals, pasta and bakery products (except 2 pieces of rye bread per day);
Bake, sweet desserts, chocolate;
Sugar;
Mayonnaise.

The menu per day

The Alternation Phase - Menu in Ducan's diet (breakfast, lunch, afternoon snack, dinner):Monday:

Omelet;
Trout ear;
Milk;
Rabbit in sour cream sauce.

Tuesday:

Ovary in French;
Chicken cream group;
Cucumber, tomato;
Meat steak. White cabbage salad.

Wednesday:

Cottage cheese. Litter;
Seafood cocktail;
Hard egg -Cozide;
Different from the veal.

Thursday:

Sarracene wheat porridge;
Yam tone soup with shrimp;
Kefir;
Türkiye cooked with vegetables.

Friday:

Natural yogurt;
Steam chicken breast;
Ham;
Lightly salty salmon.

Saturday:

Cucumber rollers;
Borsch with meat;
Natural yogurt;
Stuffed mackerel with vegetables in the oven.

Sunday:

Syrniki;
Meat coastal;
Kefir;
Fish soup.

Fixation phase

Consolidation phase according to the Ducan systemIt is a gradual exit of the diet. At the same time, a person continues to lose weight, but not so intensely, about 400 grams a week. The duration of this phase is calculated individually, depending on the discarded kilograms, based on the principle of 1 kg of weight previously fallen 10 days of "consolidation". For example, for a person who lost 6 kg, the duration of the "consolidation" internship must be 60 days.

Ducan's diet menu expands in the "consolidation" phase:

No sweet fruits, except bananas, cherries and grapes are not added. But the permitted daily part of the allowed fruits should not exceed the size of the middle apple.
It is allowed to introduce 6% cheese into the diet.
Twice a week, you can use potatoes, rice, pasta, peas, beans and vegetables on the menu.
At this stage, the daily standard of oat bran to 3 tablespoons increases by Ducan's diet. Clean water without gas should be drink at least 1, 5-2 liters per day.

It is necessary to observe physical activity, engage in collection or fitness, make long walks of 30 to 60 minutes per day.

A feature of Ducan's "consolidating" diet phase is the so -called"Parties". These are these meals, when it is allowed to eat absolutely everything that the soul and stomach please. They are organized once a week and only in one meal, for example, for lunch. Also, in Ducan's diet, a day of fasting should be performed once a week - protein. That is, use exclusively protein products in the menu according to the "attack" phase.

Detailed menu

Dyukan Diet - Menu in the consolidation phase (breakfast, lunch, afternoon snack, dinner):Monday:

Oats with honey;
Chicken soup with pasta;
Orange;
French meat. Vitamin salad.

Tuesday:

Omlet with ham and cheese;
Borsch with meat;
Mandarin, Kiwi;
Pilaf with beef. Cucumbers, tomatoes, Bulgarian pepper.

Wednesday:

Syrniki;
Paelia with seafood;
Litter;
Türkiye full of plums in the oven.

Thursday:

Cottage cheese with honey;
Meat hodgepodge;
Cucumber, spinach;
Mashed potatoes. Chicken liver. Carrot salad.

Friday:

2 hard eggs;
"Feast" -All what we want according to Ducan's diet;
Kefir;
"Tom-Yam" soup with seafood.

Saturday:

Natural yogurt;
Seafood;
Kefir;
Bent by chop.

Sunday:

Curd casserole;
Sturgean ear;
Grapefruit;
Noodles with cheese and ham. Green.

Stabilization phase

The stabilization phase of Ducan's diet is the rules of eating behavior that must be followed throughout life in order to maintain the achievement of weight loss and not gain overweight in the future.

According to Ducan's diet, you should join the 4 basic principles in the "stabilization" phase:

Use 3 tablespoons of oat bran and drink at least 1, 5-2 liters of non-climbing water per day;
Pay special attention to your physical activity: Avoid elevators, do daily walks for at least 30 minutes, do morning exercises, get involved in fitness;
Once a week to organize a day of protein unloading according to the "attack" phase;
In their daily diet, all products or eat according to the "consolidation" phase. It is advisable to use fruits in the menu in the morning.

According to Ducan's diet, the stage of "stabilization" is no longer a restriction but a lifestyle. Don't worry about the holidays when you want to enjoy culinary delights, because this day you can pay a "banquet". The day after the "abdomen", the "attack" protein should be organized to avoid gaining overweight.

Permitted and prohibited products

Products allowed according to the Ducan system in the stabilization phase:

Varieties of low meat (beef, veal, knight, pork 6%, rabbit);
Poultry Meat: Chicken, turkey (without skin);
All varieties of fish in any cooking variation;
Dairy products and dairy products with low power;
Seafood;
Offal;
Skin -free lean ham;
Chicken and quail eggs;
All vegetables (potatoes and vegetables are consumed in the menu no more than 2 times a week);
Fruits (except cherries, bananas and grapes), it is advisable to use in the first half of the day;
Honey 3 teaspoons a day;
Bread (2 slices a day), pasta;
Lemon, lemon juice;
Cocoa;
Mushrooms;
Ketchup, tomato paste (2 tablespoons a day), adjiki;
Spices and additives (parsley, coriander, ginger, caraval, pepper);
Gelatin, baking powder, yeast;
Vegetable, olive oil;
Tea, coffee, infusions and sugar -free herbs.