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 practice, which gained popularity both in masses and celebrities, for example, the Duchess of Cambridge and Jennifer López. Ducan avoids a lot of diet or phase. At each stage, it must be used in the permitted menu products that contribute not only to weight loss, but also to maintain the result achieved throughout life.

Basic Ducan Diet Rules

The Ducan diet base was the following principles:

A decrease in daily calorie content is useless.The doctor states that a decrease in daily calorie content during a diet gives a short -term result. Returning to the usual diet, the discarded weight will return immediately. According to Ducan, only those products that do not accumulate in their menu must be used in their menu.

The restriction in the number of products consumed is not effective.Ducan's diet is an antipoded monodietal. You are allowed to use in the menu 100 products allowed in any amount to feel full during the day.

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

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

According to Ducan's diet rules, 4 main stages must be observed:

Phase attack

The "attack" of Ducan's diet is the first and effective phase, which provides difficult restrictions on the menu. Its main objective is to burn fat accumulated in the body. It is carried out consuming exclusively protein products with minimal fats.

The consumption of protein foods by Ducan's diet contributes to rapid saturation, therefore, the volume of a portion of a meal will be reduced. The body spends more energy in the excavation of proteins than it receives from it, as a result of what excess weight comes out quickly. It is in the "attack" stage of the Ducan diet that there is a strong weight loss, which, according to the doctor himself, motivates more stages.

Before observing Ducan's diet, it must be clearly definedPhase "attack" phase. It is determined depending 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;More than 30 kg = 7 days.

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

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

Allowed products

Dyukan's diet "Attack" - allowed products:

Lent meat: veal, rider, beef, pork (6% fat), rabbit;
Bird (except the duck and goose, eaten for skin without skin): chicken, turkey, quail;
Spoxes: kidneys, liver, tongue, lungs;
Ham (no more than 4% fat content, consumed without skin);
Fish in any form: raw, baked, canned, fried, steamed;
Seafood;
Quail and chicken eggs: protein in unlimited quantities, yolk no more than 2 pieces per day;
Low fat or with a minimum percentage of fat and dairy products fat;
Natural yogurts;
Crab (no more than 7 pcs at a meal).

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

Olive, vegetable or queue oil (1 point per day);
Lemon juice;
Tomato paste (2 tablespoons per day);
Apple, soybeans, balsamic vinegar;
Herbs and spices: Alcaravea seeds, thyme, rosemary;
Onions;
Mass baking, gelatin and yeast baking in dishes preparation;
Cornshons as sandwich (2 pcs per day);
Sugar substitutes.

When observing Ducan's diet, it is recommended to drink herbal, black and green, berries, tinctures, coffee, but without sugar during the day. The amount of salt used must be minimized.

Menu for each day

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

Cottage cheese;
Roll of meat with egg;
Kefir;
Boiled chicken breast.

Tuesday:

Tortilla;
Rabbit in tomato sauce;
Kefir;
Draed in a lemon grill sauce.

Wednesday:

2 hard eggs;
Mustard meat steak;
Milk;
Seafood cocktail.

Thursday:

Syrniki;
Baked trout in the oven;
Natural yogurt;
Stewed turkey in creamy sauce.

Friday:

Curd casserole;
Sturgeon heard;
Soft egg;
Tealones made of veal in tomato sauce.

Saturday:

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

Sunday:

Hamlet with ham;
Slightly salty sand;
Milk;
Driving from beef.

The alternation phase

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

You can use the allowed vegetables in both cheese and finished. However, they are allowed in the Ducan diet menu at this stage, not every day. It must alternate exclusively 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 diet is determined according to the desired loss of excess weight:Up to 10 kg = 1/1Up to 20 kg = 2/230 kg or more = 5/5

According to Ducan's diet, in the "alternation" phase, it is necessary to increase the daily consumption of 2 tablespoons oats. According to individual indications, they can be replaced with wheat or wheat savings, made in the water. The use of purified water up to 2 liters per day increases. Physical activity must also be greater. According to Ducan's diet, it is necessary to walk through fresh air at least 30 minutes a day during the "alternation" phase. Do not forget the morning exercises for rapid achievement of the desired result of weight loss.

What is possible, what cannot be eaten?

What can be eaten 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, pepper, pumpkin, asparagus, spinach, parsley, salad, cabbage, radishes, zucchini, eggplants, onions and rinsed, appearance, beans, beets, beets, carrots;
1 ugly apple per day;
Fungus.

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

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

Fat meat and poultry (duck, goose);
Fish products of dairy and dairy;
Popes, peas, beans, corn, lentils;
Avocados, olives, olives;
Cereals, pasta and bakery products (with the exception of 2 pieces of rye bread per day);
Bake, sweet desserts, chocolate;
Sugar;
Mayonnaise.

The day menu

The alternation phase: Ducan diet menu (breakfast, lunch, snack, dinner):Monday:

Tortilla;
Heard of trout;
Milk;
Rabbit in sour cream.

Tuesday:

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

Wednesday:

Cottage cheese. Apple;
Seafood cocktail;
Hard egg;
Different from the veal.

Thursday:

Saracen wheat porridge;
Tom Yam soup with shrimp;
Kefir;
Türkiye stewed with vegetables.

Friday:

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

Saturday:

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

Sunday:

Syrniki;
Meat chops;
Kefir;
Chowder.

Fixing phase

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

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

Sweet fruits are not added, with the exception of bananas, cherries and grapes. But the daily portion allowed 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 legumes in 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 drunk at least 1. 5-2 liters per day.

It is necessary to observe physical activity, participate in the load or physical condition, make long walks of 30 to 60 minutes a day.

A characteristic of the "consolidation" phase of the Ducan diet is size."Fiestas". These are such meals, when it is allowed to eat absolutely everything that the soul and stomach pleases. They organize once a week and only at a meal, for example, for lunch. In addition, in Ducan's diet, a day of fasting should be carried out 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, snack, dinner):Monday:

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

Tuesday:

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

Wednesday:

Syrniki;
Paelia with seafood;
Apple;
Türkiye stuffed with plums in the oven.

Thursday:

Cottage cheese;
Meat meat;
Cucumber, spinach;
Mashed potatoes. Chicken liver. Carrot salad.

Friday:

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

Saturday:

Natural yogurt;
Seafood;
Kefir;
Inclined by Chop.

Sunday:

Curd casserole;
Sturgeon's ear;
Grapefruit;
Pasta with cheese and ham. Green.

Stabilization phase

The Ducan diet stabilization phase are 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, he must adhere to the 4 basic principles in the "stabilization" phase:

Use 3 tablespoons of oat bran and drink at least 1. 5-2 liters of non-stationary water per day;
Pay special attention to your physical activity: avoid elevators, make daily walks for at least 30 minutes, do morning exercises, participate in physical aptitude;
Once a week to organize a protein discharge day 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 "stabilization" stage is no longer a restriction, but a lifestyle. Do not worry about holidays when you want to enjoy culinary delicacies, because on this day you can afford a "party". The day after the "far from the abdomen", the "attack" of the protein must organize to avoid increasing excess weight.

Allowed and prohibited products

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

Varieties of low meat (beef, veal, rider, 6%pig, rabbit);
Corral bird meat: chicken, turkey (without skin);
All fish variations in any cooking variation;
Lácteos and dairy products of low power;
Seafood;
Offal;
Leather -free lean ham;
Chicken and quail eggs;
All vegetables (potatoes and legumes are consumed in the menu no more than 2 times per 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 per day;
Bread (2 slices per day), pasta;
Lemon, lemon juice;
Cocoa;
Fungus;
Ketchup, tomato paste (2 tablespoons per day), adjika;
Spices and additives (parsley, coriander, ginger, alcaravea, pepper);
Gelatin, dough baking, yeast;
Vegetable, olive oil;
Tea, coffee, infusions and decoctions of sugar without sugar.