The most effective weight loss system is Ducan's diet

25 April 2025

The dietitologist Pierre Dukan developed a diet for weight loss, which was based on his 40-year practice, which had become popular in both masses and celebrities, for example the Duchess of Cambridge and Jennifer Lopez. Ducan avoids a lot or phase diet. In each phase, it should be used in the menu permissible products that not only contribute to weight loss, but also to maintain the result throughout life.

Basic rules of the Ducan diet

The basis for Ducan's diet was the following principles:

A decrease in the daily calorie content is useless.The doctor claims that a decline in daily calorie content achieves a short -term result during a diet. As a return to the usual diet, the weight thrown away immediately returns. According to Ducan, only the products that do not accumulate in your menu should be used on your menu.

The restriction of the number of products consumed is not effective.Ducan's diet is an anti -pode from Monodietal. It may be used in a lot of approved products in menu to feel full during the day.

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

You cannot do without physical activity.Without physical activity, you can reach the point of "non -burned kilograms" if the weight stops. The body works differently in physical exertion. According to Ducan's diet, it is necessary to take long walks every day. It is advisable to carry out morning exercises, play sports or fitness several times a week and not to use the elevator.

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

Phase attack

The "attack" of the Ducan diet "is the very first and effective phase that offers tough restrictions on the menu. His main goal is to burn fat in the body. It is carried out by consuming only protein products with minimal fat.

The consumption of protein food by Ducan's diet contributes to quick saturation, so the volume of a portion of a meal is reduced. The body spends more energy for digging protein than it receives, which quickly leaves overweight. In the phase of the "attack" of Ducan's diet, there is a strong weight loss, which, according to the doctor, motivates further stages.

Before observing Ducan's diet, you should clearly definePhase "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.

While compliance with the "attack" of Dukan's diet, it is necessary to comply with the following rules:

Insert the use of 1, 5 oat bran into the daily menu and drink them plenty of water. With individual intolerance you can replace bran with buckwheat. It is necessary to drink at least 1, 5 liters of cleaned water without gas per day. It is recommended to carry out morning exercises. During the diet, it is essential to hike in fresh air for at least 20 minutes a day.

Products to be allowed

Dyukan's diet "attack" - allowed products:

Meat meat: veal, rider, beef, pork (6% fat), rabbits;
Bird (except duck and goose, eaten for food without skin): chicken, turkey, quail;
Offal: kidneys, liver, tongue, lungs;
Ham (no more than 4% fat content, consumed without skin);
Fish in any form: raw, baked, preserved, fried, steamed;
Seafood;
Quail and chicken eggs: protein in unlimited quantities, egg yolk no more than 2 STCs per day;
Low -fat or with a minimal percentage of the fat content of milk and dairy products;
Natural yogurt;
Crab sticks (no more than 7 STCs at a meal).

As an additive to Ducan's diet in the "attack" phase, they are permitted:

Olive, vegetable or rapeseed oil (1 pipes per day);
Lemon juice;
Tomato paste (2 tablespoons per day);
Apple, soy, balsamic vinegar;
Herbs and spices: caraway seeds, thyme, rosemary;
Onions;
Baking powder made of dough, gelatin and yeast when preparing dishes;
Cornshons as a snack (2 PCs per day);
Sugar replacement.

When you observe Ducan's diet, it is recommended to have herbs, black and green teas, decoctions of berries, tinctures, coffee, but to drink without sugar during the day. The amount of salt used should be reduced to a minimum.

Menu for every day

Ducan Diet menu for everyone for the phase attack (breakfast, lunch, afternoon snack, dinner):Monday:

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

Tuesday:

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

Wednesday:

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

Thursday:

Syrniki;
Trout baked in the oven;
Natural yogurt;
Demanded turkey in a creamy sauce.

Friday:

Casserole Casserole;
Disturbant;
Soft egg;
Tealons made of veal in tomato sauce.

Saturday:

Ham;
Chicken soup;
Kefir;
The salmon baked in the oven.

Sunday:

Hamlet with ham;
Slightly salted herring;
Milk;
Drive beef.

The phase of the change

After Ducan's diet in the "change" phase, the coveted result is achieved. This is the main phase when losing weight. Its duration is determined by the loss of overweight, ie if the desired result is achieved, the "exchange phase" ends after Ducan's diet. At this point, vegetables and herbs that are rich in fiber in addition to protein products are introduced in addition to protein products.

You can use the permitted vegetables both in cheese and in a finished form. However, you are not allowed to do every day in the Ducan Diet menu. It should only alternate protein days (according to the "attack phase") with the days when vegetables and herbs are permitted on the menu.

Change of protein days with mixedThe diet of Ducan determines on the basis of the desired loss of overweight:Up to 10 kg = 1/1Up to 20 kg = 2/2Of 30 kg or more = 5/5

According to Ducan's diet, the "Change" phase is required to increase the daily consumption of oatmeal brans to 2 tablespoons. According to individual signs, they can be replaced by wheat bran or buckwheat that are brewed on the water. The use of cleaned water up to 2 liters per day increases. The physical activity should also be larger. According to Ducan's diet, it is necessary to take a walk in the fresh air for at least 30 minutes a day during the "change". Do not forget the morning exercises to quickly achieve the desired result of the weight loss.

What is possible, what can not be eaten?

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

All protein products that are acceptable in the "attack" phase;
All spices and additives contained in the "Attack" phase menu;
Vegetables and vegetables: cucumbers, tomatoes, peppers, pumpkin, asparagus, spinach, parsley, salad, cabbage, radishes, zucchini, eggplants, onions and on -lef, celery, patch beans, beets, carrots;
1 ugly apple a day;
Mushrooms.

An important nuance of the "Change" of Ducan's diet is that protein products that are allowed in the first phase can be mixed up arbitrarily and only two types can be selected per day.

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

Fuck meat and poultry (duck, goose);
Greasy dairy and dairy products;
Potatoes, peas, beans, corn, lenses;
Avocados, olives, olives;
Muesli, pasta and bakery products (with the exception of 2 parts of rye bread per day);
Bake, sweet desserts, chocolate;
Sugar;
Mayonnaise.

The menu for day

The phase of the variety - menu on the diet of Ducan (breakfast, lunch, afternoon snack, dinner): Monday:

Omelette;
Ear of trout;
Milk;
Rabbits in sour cream sauce.

Tuesday:

Eggstock in French;
Chicken cream groups;
Cucumber, tomato;
Beef steak. White cabbage salad.

Wednesday:

Cottage cheese. Apple;
Seafood cocktail;
Hard egg;
Unlike veal.

Thursday:

Buckwheat porridge;
Tom Yam soup with shrimp;
Kefir;
Turkey was steamed with vegetables.

Friday:

Natural yogurt;
Damped chicken breast;
Ham;
Slightly salted salmon.

Saturday:

Cucumber rolls;
Borsch with meat;
Natural yogurt;
Filled with vegetables in the oven.

Sunday:

Syrniki;
Cattle schnitzel;
Kefir;
Fish soup.

Fixation phase

Consolidation phase according to the Ducan systemIt is a gradual outcome from nutrition. At the same time, one person continues to lose, but not so intensely, about 400 grams a week. Depending on the thrown kilogram, the duration of this phase is calculated individually, based on the principle of 1 kg previously broken weight of 10 days "consolidation". For example, for a person who has lost 6 kg, the duration of the "consolidation level" should be 60 days.

The Ducan Diet menu is expanding in the "Consolidation" phase:

With the exception of bananas, cherries and grapes, no sweet fruits are added. However, the permissible daily part of the permissible fruits should not exceed the size of the middle apple.
It can bring 6% cheese into the diet.
You can use potatoes, rice, pasta, peas, beans and legumes on the menu twice a week.
At this stage, the daily standard of oatmeal bran increases to 3 tablespoons of Ducan's diet. Cleaned water without gas should be drunk at least 1, 5-2 liters per day.

It is necessary to observe physical activity, to get involved in load or fitness and take long walks of 30 to 60 minutes a day.

A characteristic of the phase of the "consolidating" Ducan diet is the so -called so"Fixed". These are such meals if it is allowed to eat absolutely everything that soul and stomach likes. They are arranged once a week and only for a meal, for example for lunch. A fasting day should also be carried out once a week on Ducan's diet - protein. This means that the use exclusively use protein products in the menu according to the "attack" phase.

List of recommended products

Allowed diet products Ducan in the consolidation phase:

All protein products that are allowed in the "attack" phase;
All vegetables, additives and spices that are permitted in the "consolidation" phase;
Sauer and sweet and acid fruits: oranges, mandarins, grapefruit, apples, kiwi, pears;
Berries: melon and watermelon no more than 400 grams per day;
Rice, potatoes, maismais, peas, pasta, starch -containing products 2 times a week;
Cheese of 6% of the fat content of no more than 40 g a day;
Honey - 3 teaspoons a day;
2 slices of bread.

Detailed menu

Dyukan's diet menu in the consolidation phase (breakfast, lunch, afternoon snack, dinner):Monday:

Oatmeal with honey;
Chicken soup with noodles;
Orange;
Meat in French. Salad "vitamin".

Tuesday:

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

Wednesday:

Syrniki;
Paelia with seafood;
Apple;
Turkey filled with plums in the oven.

Thursday:

House cheese with honey;
Meat -in -house podge;
Cucumber, spinach;
Mashed potatoes. Chicken liver. Carrot salad.

Friday:

2 hard cooked eggs;
"Fixed" -I wish everything we want after Ducan's diet.
Kefir;
Soup "Tom-Yam" with seafood.

Saturday:

Natural yogurt;
Seafood;
Kefir;
Bounded by Chop.

Sunday:

Casserole Casserole;
Ear made of sturgeon;
Grapefruit;
Pasta with cheese and ham. Green.

Stabilization phase

The stabilization phase of the Ducan diet is the rules of food behavior, which must be observed throughout life in order to maintain the result of losing weight and not to gain excess weight in the future.

After Ducan's diet, you should adhere to the basic 4 principles in the "Stabilization" phase:

Use 3 tablespoons of oat bran and drink at least 1, 5-2 liters of non-radioing water per day.
Pay particular attention to your physical activity: avoid elevators, take daily walks for at least 30 minutes, do morning exercises, take fitness.
Once a week to arrange a protein day charging day in accordance with the "attack" phase;
In your daily diet, all products or food according to the "consolidation phase". It is advisable to use fruits in the menu in the morning.

According to Ducan's diet, the stabilization level "stabilization" is no longer a restriction, but a lifestyle. Don't worry about the holidays if you want to enjoy culinary delights, because on this day you can afford a "festival". The day after "far from the belly", the protein "attack" should be ordered to avoid that excess weight is increased.

Allowed and forbidden products

Made possible products according to the Ducan system in the stabilization phase:

Low -fat meat (beef, veal, rider, pork 6%, rabbits);
Poultry meat: chicken, turkey (without skin);
All types of fish in all cooking variations;
Molcanization and dairy products with low strength;
Seafood;
Offal;
Lean ham without skin;
Chicken and quail eggs;
All vegetables (potatoes and legumes are no longer consumed in the menu);
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 slices a day), pasta;
Lemon, lemon juice;
Cocoa;
Mushrooms;
Ketchup, tomato paste (2 tablespoons per day), Adjika;
Spices and additives (parsley, coriander, ginger, caraway, pepper);
Gelatin, baking powder made of dough, yeast;
Vegetables, olive oil;
Tea, coffee, infusions and herbal shots without sugar.