The most effective weight loss system is Ducan's diet

25 April 2025

Dietologist Pierre Dukan developed a diet for weight loss, based on his 40-year-old practice that gained popularity in both masses and celebrities, such as the Duchess of Cambridge and Jennifer Lopez. Ducan avoids a mass or phase diet. At each step it should be used in the menu allowed products that contribute not only to weight loss but also to maintain the result achieved throughout life.

Basic Rules for Diet Ducan

The basis of Ducan's diet were the following principles:

A decrease in daily calorie is useless.The doctor claims that a decrease in daily calorie during a diet gives a brief result. Returns to the usual diet, the discarded weight immediately returns. According to Ducan, only the products do not accumulate in your menu to use on your menu.

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

Daily use of oatmeal- Necessity. The statement from Pierre Dukan that oatmeal can be saturated quickly, remove toxins and toxins from the body. Every day, eat 1, 5-3 tablespoons of bran and drink plenty of water.

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

According to the rules of Ducan's diet, 4 capital stadiums must be observed:

Phase attack

Ducan's diet "attack" is the very first and effective phase that provides harsh restrictions on the menu. Its main target is to burn fat accumulated in the body. It is performed by consuming only protein products with minimal fat.

The consumption of protein foods at Ducan's diet contributes to rapid saturation, therefore the volume is reduced by part of a meal. The body uses more energy on tombs of protein than it receives from it, as a result of the excess weight leaving quickly. It is on the stage of the "attack" of Ducan's diet that there is a sharp weight loss that, according to the doctor himself, motivates to additional stages.

Before observing Ducan's diet, it must be clearly definedPhase "attack" phase. 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;Over 30 kg = 7 days.

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

Include in the daily menu The use of 1, 5 stip of oatmeal, which largely drinks them with 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 a day. It is recommended to do morning exercises. Under the diet, it is imperative to take hiking in the fresh air for at least 20 minutes a day.

Allowed products

Dyukan's Diet "Attack" - Allowed Products:

Lenten Meat: veal, rider, beef, pork (6% fat), rabbit;
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, can, fried, steamed;
Fish and seafood;
Quail and chicken eggs: protein in unlimited quantities, egg yolk no more than 2 pcs a day;
Fat fat or with a minimum percentage of fat content in dairy products and dairy products;
Natural yogurt;
Crab stitches (no more than 7 pieces at a meal).

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

Olives, vegetables or rapeseed oil (1 stip per day);
Lemon juice;
Tomato paste (2 tablespoons per day);
Apple, soy, balsamic vinegar;
Herbs and spices: Caraway seeds, thyme, rosemary;
Onion;
Baking powder of dough, gelatin and yeast for preparing dishes;
Cornshons as a snack (2 pieces a day);
Sugar replacements.

Observing the Ducan's diet it is recommended to drink herbal, black and green tea, berries of berries, tinctures, coffee, but without sugar during the day. The amount of salt applied must be reduced to a minimum.

Menu for every day

Ducan Diet - Menu for each for phase attacks (breakfast, lunch, afternoon snack, noon):Monday:

Cottage Cheese;
Meat roll with eggs;
Kefir;
Boiled chicken breast.

Tuesday:

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

Wednesday:

2 hard boiled eggs;
Beef steak with mustard;
Milk;
Fish and seafood cocktail.

Thursday:

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

Friday:

Curd casserole;
Sturgeon Ear;
Soft egg;
Velvies made of veal in tomato sauce.

Saturday:

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

Sunday:

Hamlet with ham;
Lightly salted herring;
Milk;
Run from beef.

The phase of the exchange

According to Ducan's diet in the "Alternation" phase, the coveted result is achieved. This is the main scene of losing weight. Its duration is determined by the loss of excess weight, that is, when the desired result is achieved, then ends the "alternation" phase according to Ducan's diet. In this step, in the menu, in addition to protein products, vegetables and herbs are inserted rich in fiber.

You can use the allowed vegetables both in cheese and in the finished form. However, they are allowed in the Ducan diet menu at this time not every day. It should only change protein days (according to the "attack" phase) with the days when vegetables and herbs are allowed in the menu.

Alteration of protein days with mixedAt the diet of Ducan is determined based on the desired loss of excess weight:Up to 10 kg = 1/1Up to 20 kg = 2/2From 30 kg or more = 5/5

According to Ducan's diet, it is necessary in the "exchange" phase to increase the daily consumption of oatmeal branes to 2 tbsp. According to individual indications, they can be replaced with wheat clies or buckwheat, brewed on the water. The use of purified water up to 2 liters per liter. Day is rising. Physical activity should also be greater. According to Ducan's diet, it is necessary to take a walk in the fresh air at least 30 minutes a day in the "Alternation" phase. Don't forget the morning exercises for quick achievement of the desired result of weight loss.

What is possible, what can't be eaten?

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

All protein products acceptable in the "attack" phase;
All spices and additives included in the "Attack" menu;
Vegetables and greens: cucumbers, tomatoes, paprika, pumpkin, asparagus, spinach, parsley, lettuce, cabbage, radishes, zucchini, eggplant, onion and on -leg, celery, patch bean, beets, carrots;
1 ugly apple a day;
Mushrooms.

An important nuance of the "exchange" of Ducan's diet is that protein products allowed in the first phase can be mixed with arbitrary and only two types per day. Day can be selected among further.

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

Fat meat and poultry (duck, goose);
Greasy dairy and dairy products;
Potatoes, peas, beans, corn, lentils;
Avocado, olives, olives;
Grain, pasta and bakery products (with the exception of 2 pieces of rye bread per day);
Baking, sweet desserts, chocolate;
Sugar;
Mayonnaise.

The menu during the day

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

Omelette;
Ear from trout;
Milk;
Rabbit in crème fraiche.

Tuesday:

Ovarian in French;
Chicken cream soup;
Cucumber, tomato;
Beef steak. White cabbage salad.

Wednesday:

Cottage Cheese. Apple;
Fish and Seafood Cocktail;
Hard -cooked egg;
Different from veal.

Thursday:

Buckwheat porridge;
Tom Yam Soup with shrimp;
Kefir;
Turkey stood with vegetables.

Friday:

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

Saturday:

Cucumber;
Borsch with meat;
Natural yogurt;
Mackerel filled with vegetables in the oven.

Sunday:

Syrniki;
Beef chops;
Kefir;
Fishing soup.

Fastening phase

Consolidation phase according to the Ducan systemIt is a gradual exit from the diet. At the same time, a person loses weight with losing weight, but not so intensely, approx. 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 previously dropped weight 10 days of "consolidation". For a person who has lost 6 kg, the duration of "consolidation" stage must be 60 days.

Ducan -diet menu is expanded in the "Consolidation" phase:

No sweet fruits are added with the exception of bananas, cherries and grapes. However, the permitted daily part of the permitted 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 legumes on the menu.
At this point, the daily standard of oatmeal is increased to 3 tablespoons with Ducan's diet. Cleaned water without gas must be drunk at least 1, 5-2 liters per liter. Day.

It is necessary to observe physical activity, participate in charging or fitness, make long walks from 30 to 60 minutes a day.

A feature in the phase of "consolidation of" Ducan -diet is the so -called called"FEASTS". These are such meals when it is allowed to eat absolutely everything the soul and stomach pleases. They are arranged once a week and only at a meal, for example for lunch. On Ducan's diet, a fasting day must also be performed once a week - protein. That is, using exclusively protein products in the menu according to the "attack" phase.

List of Recommended Products

Allowed dietary products Ducan in the consolidation phase:

All protein products are allowed in the "attack" phase;
All vegetables, additives and spices are allowed in the "consolidation" phase;
Sour and sweet and sour fruits: oranges, mandarins, grapefruit, apples, kiwi, pears;
Berries: Melon and watermelon no more than 400 grams a day;
Rice, potatoes, maize corn, peas, pasta, starch -affect products twice a week;
Cheese at 6% fat content of no more than 40 g per day. Day;
Honey - 3 teaspoons a day;
2 slices of bread.

Detailed menu

Dyukan 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 fruicity of the oven.

Thursday:

Cottage cheese with honey;
Meat Hodge Podge;
Cucumber, spinach;
Mash potatoes. Chicken liver. Carrot salad.

Friday:

2 hard boiled eggs;
"Feast" -The everything we want according to Ducan's diet;
Kefir;
Soup "Tom-Yam" with seafood.

Saturday:

Natural yogurt;
Fish and seafood;
Kefir;
Bent by chop.

Sunday:

Curd casserole;
Ear from Sturgeon;
Grapefruit;
Pasta with cheese and ham. Green.

Stabilization phase

The Ducan diet stabilization phase is the rules of food behavior that must be followed throughout life to maintain the result of losing weight and not gaining excess weight in the future.

According to Ducan's diet, you must comply with the basic 4 principles of the "stabilization" phase:

Use 3 tablespoons oatmeal and drink at least 1, 5-2 liters of non-raising water a day;
Pay particular attention to your physical activity: Avoid elevators, make daily walks for at least 30 minutes, do morning exercises, commitment to fitness;
Once a week to arrange a protein reading day according to the "attack" phase;
In their daily diet, all products or eats eat according to the "consolidation" phase. It is advisable to use fruits in the menu in the morning.

According to Ducan's diet, the "stabilization" stage is no longer a limitation but a lifestyle. Don't be afraid of the holidays when you want to enjoy culinary delights, because on this day you can afford a "party". The day after the "father of the abdomen" the protein "attack" must be arranged to avoid getting excess weight.

Allowed and forbidden products

Allowed products according to the Ducan system in the stabilization phase:

Varieties with fat fat of meat (beef, veal, rider, pork 6%, rabbit);
Poultry meat: chicken, turkey (without skin);
All varieties of fish in any cooking variations;
Low dairy products and dairy products;
Fish and seafood;
Offal;
Lean him without skin;
Chicken and quail eggs;
All vegetables (potatoes and legumes are consumed in the menu at most twice a week);
Fruit (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 per 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 of dough, yeast;
Vegetable, olive oil;
Tea, coffee, infusions and offsets of herbs without sugar.