Ducan's diet menu for every day

2024 Author: James Gerald | [email protected]. Last modified: 2024-01-18 00:05

In the early 2000s, French doctor Pierre Dukan published a book that quickly gained popularity among overweight people. The nutritionist spoke in detail about his achievements over the years, offering those who lose weight a diet and a menu for every day. Already from the first week on the Ducan method, you can lose an average of 3-5 kg.

Basic rules and principles of the Ducan diet

As in any method of losing weight, on the Ducan diet, you can achieve positive results only if all the rules are strictly followed. The French nutritionist's method is based on the following principles:

1. The Ducan diet is not just about reducing the number of calories in the diet. The system is built in such a way that the lost weight does not return even after the end of the technique.
2. Pierre Dukan never encouraged mono diets. That is why there are no strict restrictions on the choice of products in the methodology. Losing weight does not have to eat only chicken breast or oatmeal.
3. Any deviation from the list of approved products will not be tolerated and will nullify all efforts.
4. You should include 2 tablespoons of oat bran in your daily diet to prevent gastrointestinal problems.
5. For a more pronounced result, it is recommended to combine the Ducan diet with physical activity.

Diet benefits

1. If you strictly follow all the prescriptions of the Ducan diet for every day and adhere to the recommendations from the table, then the first results on the scales will appear in 5-7 days.
2. Low-fat protein products are allowed to be consumed without restrictions. No additional calorie count is required.
3. It is easy to compose a varied menu from the permitted products for every day. This avoids disruptions.
4. On the Internet, you can find simple recipes for the Ducan diet. Many dishes are prepared with affordable and inexpensive ingredients.
5. In the case of a correct exit from the diet, the lost kilograms do not return for a long time.

Disadvantages of diet

1. The slightest deviation from the rules of the Ducan diet leads to the opposite result - weight gain.
2. You need to adhere to the technique for a long time.
3. During the diet, it is necessary to additionally take vitamin and mineral complexes. This allows you to avoid the deficiency of certain substances that have arisen against the background of a decrease in the diet of carbohydrate foods (in particular, cereals and starchy vegetables).

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Stages of the Ducan diet

First stage: "Attack"

The first stage of the Ducan diet is "Attack". The list of recommended foods almost completely lacks foods that contain fats and carbohydrates. This allows you to achieve weight loss due to a lack of glucose. To provide itself with energy, the body is forced to burn its own fatty deposits.

Our own fats will be actively burned in order to give us the energy we need for everyday life.

At the beginning of the diet, you should set clear goals for weight loss. If you need to get rid of 0.5-2 kg, then it is enough to follow the rules of the first stage in just 2 days. When it is necessary to lose up to 3 kg - 3 days, from 3, 5-5 kg - about 5-7 days. But in any case, it is forbidden to adhere to the "Attack" stage for more than 10 days.

Allowed Products at the Attack Stage

1. Rabbit, poultry, turkey, beef, veal, chicken or veal ham.
2. Any seafood, fish.
3. Canned meat and fish without adding tomato sauce, oil, sugar.
4. Eggs. But no more than 2 yolks per week.
5. By-products.
6. Kefir, fermented baked milk, yogurt, cottage cheese, soft cheeses with low fat content.
7. Tofu cheese.
8. Mineral water, coffee, tea, chicory.

Menu for the week

Day	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Coffee and fried eggs with meat, cooked without oil in a dry frying pan	Ear	Cottage cheese casserole	Tea, oven baked meat
Tuesday	Tea, cottage cheese 1% fat	Chicken soup with egg	Yogurt	Braised fish
Wednesday	Coffee, protein omelet with lightly salted salmon	Chicken cutlets and yogurt	Cottage cheese	Oven baked fish
Thursday	Tea, processed cheese	Chicken broth with egg	Curd casserole and yogurt	Oven baked meat and kefir
Friday	Boiled eggs, yogurt	Fish cutlets and fat-free kefir	Cottage cheese	Turkey fillet and tea
Saturday	Omelet and coffee	Soup with meatballs	Kefir	Tea, boiled seafood with lemon juice
Sunday	Tea, curd casserole	Ear	Cheesecakes with yogurt	Chicken fillet cutlets, kefir

As you can see from the table, Dukan's diet at the "Attack" stage offers easy-to-prepare options for meals. The menu for different days can be swapped.

Second stage: "Alternation"

The second stage is considered to be more gentle than the first. In addition to protein foods, non-starchy vegetables are included in the list of permitted foods.

At the second stage, all types of vegetables are allowed, except for the following:

• legumes (in particular beans, peas, soybeans, lentils);
• corn;
• potatoes;
• avocado;
• olives and olives.

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The length of the alternation phase depends on how much weight you want to lose. If you need to get rid of 5-10 kg, then alternate protein foods and vegetables should be 1/1, up to 20 kg - 3/3, more than 20 kg - 5/5 days.

Each subsequent day of the diet is allowed to introduce into the diet up to two new foods from the permitted list. But the portions should be small. On the first day - no more than two tablespoons.

Menu for the week

Day	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Coffee, omelet, vegetables	Low-fat veal steak, vegetable broth soup without meat	Herbal tea and syrniki	Fresh vegetable salad and meat baked in foil
Tuesday	Cottage cheese casserole 1% fat, kefir	Solyanka based on lean meat	Coffee, light salted salmon	Milk 1.5% fat and meatloaf
Wednesday	Yogurt, omelet	Chicken broth soup	Grilled vegetables	Fresh vegetable salad, steamed chicken cutlets
Thursday	Herbal tea, scrambled eggs, steamed broccoli	Fish baked in foil	Syrniki	Minced Chicken Meatball Soup
Friday	Coffee, lightly salted salmon, boiled eggs	Cabbage salad, boiled meat	Cottage cheese casserole, kefir 2.5% fat	Herbal tea, fish baked with vegetables
Saturday	Coffee, cheesecakes	Ear	Seafood salad	Baked in foil with spices
Sunday	Boiled chicken fillet, tomato and radish salad	Veal meatball soup	Green tea, syrniki	Baked zucchini with black pepper and kefir

The third stage: "Anchoring"

This stage of the Ducan diet is the longest. It is aimed at consolidating the achieved result. It follows from the following calculation: 1 lost kilogram = 10 days. That is, if you lost 20 kg, then you will have to fix the result for 200 days.

The list of approved products on the "Pinning" is more extensive in comparison with the previous stages. The following menu components are added:

• pork and bacon;
• lamb;
• whole grain bread, bran crispbread - up to 100 g per day;
• fruits and berries - 1 piece or up to 100 g per day;
• hard cheese with a fat content of less than 40% - up to 40 g per day;
• 1 tablespoon vegetable oil.

First, calculate the total number of days for the Pinning phase. Then divide the resulting number in half.

In the first half of the stage, it is allowed to arrange a "belly party" every 7 days. At this time, you can eat starchy foods or sweets. In the second half of the stage, 2 relaxed days are allowed every week.

It turns out that 50 days is half, during this period of time it is allowed to eat 1 portion of foods that contain starch every 7 days, it is allowed to eat sweetness and arrange a "belly feast".

Starch is found in the following foods:

• potatoes;
• cereals;
• durum wheat pasta;

legumes: beans, peas, lentils

In the “Consolidation” phase, it is necessary to arrange a pure protein day for yourself once a week. To compose the menu, you can take as a basis the tables related to the first two stages.

Fourth stage: "Stabilization"

The name of the fourth stage of the Ducan diet speaks for itself. In this phase, people return to their usual diet and lifestyle. In order not to gain extra pounds back, you should adhere to the basic rules:

1. Not immediately, but gradually introduce new foods into the diet.
2. Continue to eat oat bran every day.
3. Have one protein day every week.
4. Do not forget to drink 2 clean water a day. Tea, coffee and other drinks are not included in the calculation.

In addition, you must adhere to the following restrictions:

• a complete rejection of added sugar;
• fruits - no more than 1 time per day;
• starchy foods - no more than 2 times a week.

Accurate passage of all 4 stages of the Ducan diet and adherence to the menu for every day will allow a person to develop new eating habits. The latter will help you maintain a healthy diet throughout your life. This means that the weight will be easy to keep at the desired level.