The most effective weight loss system is Ducan's diet

25 April 2025

Dietitologist Pierre Dukan developed a diet for weight loss, based on his 40-year practice, which gained popularity in both masses and celebrities, for example, the Duchess of Cambridge and Jennifer Lopez. Ducan avoids many phases or phases. At every level, it should be used in a product that is allowed to contribute not only to weight loss, but also to maintain the results achieved throughout life.

Ducan's basic rules of diet

The basis of the Ducan diet is the following principle:

The decline in daily calorie content is useless.Doctors claim that a decrease in daily calorie content during the diet gives a short result. Back to the normal diet, the weight loss will be back soon. According to Ducan, only non -accumulated products on your menu should be used on your menu.

Restrictions in the number of products used are ineffective.The Ducan diet is a monodietal antipode. It is allowed to be used in the menu of 100 products allowed in any quantity to feel full during the day.

Daily consumption of oats brakes- Needs. Pierre Dukan's statement that the oats can quickly be saturated, removing toxins and toxins from the body. Every day you need to eat 1. 5-3 tablespoons of bran, drink plentiful with water.

You cannot do without physical activity.Without physical activity, subject to the diet, you can reach the "unborn" point when weight stops. With physical effort, the body works in different ways. According to the Ducan diet, it is necessary to take a daily walk, it is advisable to do morning exercises, play sports or fitness several times a week, and not use the elevator.

According to the Ducan Dietary Rules, the 4 main stages should be noted:

Phase attack

The "attack" of the Ducan diet is the first and effective phase, which provides hard restrictions on the menu. The main goal is to burn the fat that accumulates in the body. It is carried out by consuming protein products exclusively with minimal fat.

The consumption of protein foods by the Ducan diet contributes to rapid saturation, so the amount of one meal will be reduced. The body spends more energy to dig protein than it receives, as a result of excess weight loss. It is on the stage of the "attack" of the Ducan diet that there is a sharp weight loss, which, according to the doctor himself, is motivated for further stage.

Before observing the Ducan diet, it should be clearly definedThe "attack" phase. It is determined based on the number of additional 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;Over 30 kg = 7 days.

During compliance with the "attack" of the Dikan diet, it is necessary to comply with the following rules:

Included in the daily menu of use of 1. With individual intolerance, you can replace Bran with buckwheat. It should drink at least 1. 5 liters of water that are purified without gas daily. It is recommended to do morning training. During the diet, it is important to take hiking in fresh air for at least 20 minutes a day.

Authorized Product

Diets of "Attack" - Authorized Products:

Meat Lenten: Veal, Horseman, Beef, Pork (6% Fat), Rabbit;
Birds (except ducks and geese, eaten for skin -free foods): chicken, turkey, quail;
Offal: kidneys, liver, tongue, lungs;
Ham (no more than 4% of fat content, consumed without skin);
Fish in any form: raw, baked, canned, fried, steamed;
Seafood;
Quail and chicken eggs: protein in unlimited quantities, egg yolk not more than 2 pc a day;
Low -Fat or with a minimum percentage of fat and dairy products;
Natural yogurt;
Crab sticks (no more than 7 pcs in one serving).

As a supplement to the Ducan diet in the "attack" phase, they are allowed:

Olive oil, vegetable or rapeseed (1 stip a day);
Lemon juice;
Tomato paste (2 tablespoons a day);
Apple, soy, balsamic vinegar;
Herbs and spices -spices: seeds, thyme, rosemary;
Onions;
Baking powder, gelatin and yeast in the preparation of the dish;
Cornshons as snacks (2 pcs per day);
Sugar substitute.

Observe the Ducan diet, it is recommended to drink herbal tea, black and green, berries decoctions, tinctures, coffee, but without sugar during the day. The amount of salt used should be reduced to a minimum.

Menu for each day

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

Cottage cheese;
Roll meat with eggs;
Kefir;
Boiled chicken breast.

Tuesday:

Omelette;
Rabbit in tomato sauce;
Kefir;
Drado in lemon roast sauce.

Wednesday:

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

Thursday:

Syrniki;
Trout burned in the oven;
Natural yogurt;
Boil the turkey in a creamy sauce.

Friday:

Casserole curd;
Ear sturgeon;
Soft eggs;
Tealon made of beef in tomato sauce.

Saturday:

Ham;
Chicken soup;
Kefir;
Salmon burned in the oven.

Sunday:

Orchard with ham;
A little salted herring;
Milk;
Driving from beef.

A replacement phase

According to the Ducan diet in the "replacement" phase, the coveted results were achieved. This is a major stage of weight loss. The duration is determined by excessive weight loss, that is, when the desired results are reached, the "replacement" phase according to the Ducan diet ends. At this stage, in the menu, in addition to protein products, vegetables and fiber -rich herbs are included.

You can use vegetables allowed in cheese and in finished shape. However, they are allowed in the Ducan diet menu at this stage not daily. It should replace the protein day alone (according to the "attack" phase) with days when vegetables and herbs are allowed on the menu.

Protein Day replacement with mixedWith the Ducan diet determined based on excessive weight loss:Up to 10 kg = 1/1Up to 20 kg = 2/2From 30 kg or more = 5/5

According to the Ducan diet, in the "replacement" phase, it is necessary to increase the daily use of 2 tablespoons brans. According to individual guidance, they can be replaced by wheat or buckwheat, mixed on water. The use of purified water up to 2 liters a day increases. Physical activity should also be greater. According to the Ducan diet, it is necessary to walk in fresh air for at least 30 minutes a day during the "replacement" phase. Don't forget about morning training for quick achievement resulting from weight loss.

What is possible, what is not edible?

What can be eaten in the replacement phase according to the Ducan system:

All protein products are acceptable in the "attack" phase;
All spices and additives are included in the "attack" phase menu;
Vegetables and vegetables -Simple: cucumbers, tomatoes, bell peppers, pumpkin, asparagus, spinach, parsley, salads, cabbage, radishes, zucchini, eggplant, onions and above, celery, patches, beets, carrots;
1 ugly apple daily;
Mushrooms.

An important point of the "replacement" phase of the Ducan diet is a protein product that is allowed in the first phase can be mixed, and only two types a day can be selected from the addition.

In the "replacement" phase by the Ducan diet, the following products should be excluded from the menu:

Fatty meat and chicken (duck, geese);
Oily and dairy dairy products;
Potatoes, nuts, nuts, corn, lentils;
Avocado, olive, olive;
Cereals, pasta and bread products (with the exception of 2 pieces of rye daily);
Baking, sweet dessert, chocolate;
Sugar;
Mayonnaise.

Menu by day by day

Alternation phase - menu on Ducan diet (breakfast, lunch, afternoon snack, dinner): Monday:

Omelette;
Ears from trout;
Milk;
Rabbit in sour cream sauce.

Tuesday:

Ovaries in French;
Chicken cream soup;
Cucumbers, tomatoes;
Beef steak. White cabbage salad.

Wednesday:

Cottage cheese. Apple;
Seafood cocktails;
Hard eggs;
In contrast to beef.

Thursday:

Soba porridge;
Tom yam soup with shrimp;
Kefir;
Turkey is boiled with vegetables.

Friday:

Natural yogurt;
Steamed chicken breast;
Ham;
Salmon is slightly salty.

Saturday:

Cucumber rolls;
Borsch with meat;
Natural yogurt;
Mackerel is stuffed with vegetables in the oven.

Sunday:

Syrniki;
Cut beef;
Kefir;
Fish soup.

Improve the phase

The consolidation phase according to the Ducan systemIt is gradually out of the diet. At the same time, one continues to lose weight, but not so intensive, about 400 grams a week. The duration of this phase is individually calculated, depending on the kilogram removed, based on the principle of 1 kg of weight that has fallen 10 days "consolidation". For example, for someone who has lost 6 kg, the "consolidation" stage period must be 60 days.

The Ducan diet menu grows in the "consolidation" phase:

Fruits that are not sweet, except bananas, cherries and grapes. But the daily parts allowed from the allowable fruits cannot exceed the size of the middle apples.
It is allowed to introduce 6% cheese into the diet.
Twice a week you can use potatoes, rice, pasta, nuts, nuts and nuts on the menu.
At this stage, the daily norm of oatmeal brakes up to 3 tablespoons by the Ducan diet. Water cleaned without gas should be consumed at least 1. 5-2 liters a day.

It is necessary to observe physical activity, engage in charging or fitness, making walking from 30 to 60 minutes a day.

Diet phase feature "unite" Ducan is the mentioned"Celebration". This is such a food, when it is allowed to eat true -actually all that the soul and the stomach are pleasant. They are arranged once a week and only on one meal, for example, for lunch. Also, on the Ducan diet, fasting days should be done once a week - protein. That is, to use protein products exclusively in the menu according to the "attack" phase.

A list of recommended products

Diet products allowed in the consolidation phase:

All protein products allowed in the "attack" phase;
All vegetables, additives and spices -the books allowed in the "consolidation" phase;
Sour and sweet and sour fruit: orange, tangerine, grapefruit, apple, kiwi, pear;
Give: watermelon and watermelon no more than 400 grams a day;
Rice, potatoes, corn, nuts, pasta, products containing starch 2 times a week;
Cheese 6% fat content is not more than 40 g per day;
Honey - 3 teaspoons a day;
2 pieces of bread.

A detailed menu

Diet Diet - Menu in the Combination Phase (Breakfast, Lunch, Evening Snack, Dinner):Monday:

Oatmeal with honey;
Chicken soup with noodles;
Orange;
Meat in French. "Vitamin" salad.

Tuesday:

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

Wednesday:

Syrniki;
Paelia with seafood;
Apple;
Turkey is stuffed with prunes in the oven.

Thursday:

Cottage cheese with honey;
Meat hodgepodge;
Cucumber, spinach;
Potatoes. Chicken heart. Carrot salad.

Friday:

2 hard eggs;
"Celebration" -de everything we want according to Ducan's diet;
Kefir;
"Tom-Yam" soup with seafood.

Saturday:

Natural yogurt;
Seafood;
Kefir;
Bowed by chop.

Sunday:

Casserole curd;
Ears from sturgeon;
Grapefruit;
Pasta with cheese and ham. Green.

Stabilization phase

Ducan diet stabilization phase is a rule of food behavior that must be followed throughout life to maintain the results achieved weight loss and not gain excess weight in the future.

According to the Ducan diet, you must adhere to the basic principle of 4 in the "Stabilization" phase:

Use 3 tablespoons of oats and drink at least 1. 5-2 liters of non-wrinkled water daily;
Pay special attention to your physical activity: avoid elevators, make a daily path for at least 30 minutes, do morning exercises, engage in fitness;
Once a week to arrange protein loading days according to the "attack" phase;
In their daily diet, all products or eating according to the "consolidation" phase. It is advisable to use the fruits in the menu in the morning.

According to the Ducan diet, the "stabilization" stage is no longer a restriction, but a lifestyle. Don't worry about the holidays when you want to enjoy the fun of cooking, because today you can "party". The day after "far abdomen", the "attack" of the protein should be arranged to prevent excess weight.

Products allowed and prohibited

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

Low type of meat (beef, beef, horse rider, 6%pig, rabbit);
Chicken meat: chicken, turkey (skinless);
All types of fish in any variation of cooking;
Low dairy and dairy products;
Seafood;
Offal;
Lean ham without skin;
Chicken eggs and quail;
All vegetables (potatoes and beans are eaten in the menu no more than 2 times a week);
Fruits (with the exception of cherries, bananas and grapes), it is advisable to use in the first half of the day;
Honey 3 teaspoons a day;
Bread (2 pieces per day), pasta;
Lemon, lemon juice;
Cocoa;
Mushrooms;
Tomato sauce, tomato paste (2 tablespoons a day), adjika;
Spices and additives (parsley, coriander, ginger, caraway, pepper);
Gelatin, dough baking powder, yeast;
Vegetables, olive oil;
Tea, coffee, infusion and sugar -free herbal decoctions.