The most effective weight loss system is Ducan's diet

25 April 2025

The Pierre Dukan dietician has developed a weight loss diet, based on its 40 -year -old practice, which has gained popularity both in the masses and in celebrities, for example the Duchess of Cambridge and Jennifer Lopez. Ducan avoids a lot of diet or phase. In each phase, it should be used in the permitted products of the menu that contribute not only to weight loss, but also to maintain the result achieved for life.

Basic Ducan diet rules

The base of Ducan's diet was the following principles:

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

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

Daily use of the Crusca d'Avena- necessity. The statement of Pierre Dukan according to which the oat bran can be quickly saturated, remove toxins and toxins from the body. Every day you should eat 1, 5-3 tablespoons of bran, drinking abundantly with water.

You can't do without physical activity.Without physical activity, without prejudice to the diet, you can reach the point of "unloaded kilograms" when the weight stops. With physical effort, the body works differently. According to Ducan's diet, it is necessary to perform long walks every day, it is advisable to do morning exercises, play sports or fitness several times a week and not use the elevator.

According to the rules of the Ducan diet, 4 main phases should be observed:

Phase attack

The Ducan "Attack" diet is the first and effective phase, which provides concrete restrictions in the menu. Its main objective is to burn the fats accumulated in the body. It is carried out consuming protein products exclusively with minimum fat.

The consumption of protein food through the Ducan diet contributes to rapid saturation, therefore the volume of a portion of a meal will be reduced. The body spends more energy at the excavation of proteins than it receives, due to which the excess weight leaves quickly. It is in the phase of the "attack" of the ducan diet that there is a strong weight loss, which, according to the same doctor, motivated to further stages.

Before observing Ducan's diet, it should be clearly defined"Attack" phase phase. It is determined based on the number of extra kilos: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 join the following rules:

Include the use of 1, 5 stips of oat bran in the daily menu, drinking them abundantly with water. With individual intolerance, you can replace the bran bran brace. It is necessary to drink at least 1, 5 liters of purified water without gas per day. We recommend doing morning exercises. During the diet, it is essential to do hiking in the fresh air for at least 20 minutes a day.

Allowed products

Dyukan "Attack" diet - allowed products:

Lent meat: veal, knight, beef, pork (6% fat), rabbit;
Bird (with the exception of duck and goose, eaten for leatherless food): chicken, turkey, quails;
Offal: kidneys, liver, tongue, lungs;
Ham (no more than 4% of fat content, consumed leather without);
Fish in any shape: raw, cooked, canned, fried, steam cooked;
Seafood;
Quaglia and chicken eggs: proteins in unlimited quantities, you will no more than 2 pieces a day;
Low -fat content or with a minimum percentage of the fat content of dairy products -caseari and dairy products -caseari;
Natural yogurt;
Crab stick (no more than 7 pieces to a meal).

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

Olive oil, vegetable or colzed (1 stips per day);
Lemon juice;
Tomato paste (2 tablespoons a day);
Apple vinegar, soy, balsamic;
Herbs and spices: cumin seeds, thyme, rosemary;
Onions;
Cook in dust of pasta, gelatin and yeast in the preparation of dishes;
Cornshon as snacks (2 pieces a day);
SUBSTRANT SUBLE.

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

Menu for each day

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

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

Tuesday:

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

Wednesday:

2 hard eggs -botte;
Beef steak with mustard;
Milk;
Fish cocktails.

Thursday:

Syrniki;
Trout cooked in the oven;
Natural yogurt;
Wet Türkiye in creamy sauce.

Friday:

Cagliata saucepan;
Ear of sturgeon;
Soft egg;
Tealon veal facts in tomato sauce.

Saturday:

Dried ham;
Chicken soup;
Kefir;
The salmon cooked in the oven.

Sunday:

Hamlet with ham;
Slightly salted herds;
Milk;
Driving from beef.

The phase of alternation

According to the ducano diet in the "alternation" phase, the coveted result is obtained. This is the main stage to lose weight. Its duration is determined by excess weight loss, or when the desired result is obtained, therefore the "alternation" phase according to Ducan's diet. In this phase, in the menu, in addition to protein products, vegetables and herbs rich in fiber, they are inserted.

You can use the vegetables allowed both in cheese and in finite form. However, they are allowed in the Ducan Diet menu at this stage not every day. It should 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 mixedFrom Ducan's diet is determined based on 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 branches of oatmeal with 2 tablespoons. According to individual indications, they can be replaced with grain of wheat or buckwheat, prepared on the water. The use of purified water up to 2 liters per day increases. Physical activity should also be greater. According to Ducan's diet, you need to take a walk in the fresh air at least 30 minutes a day during the "alternation" phase. Do not forget the morning exercises for the rapid result 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 the spices and additives included in the "Attack" phase menu;
Vegetables and vegetables: cucumbers, tomatoes, chilli pepper, pumpkin, asparagus, spinach, parsley, salad, cabbage, radishes, courgettes, aubergines, onions and levano, celery, beans patches, beets, carrots;
1 bad apple a day;
Mushrooms.

An important nuance of the "alternation" phase of the Ducan diet is that the protein products allowed in the first phase can be arbitrarily mixed and only two types a day can be chosen by further.

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

Fatty meat and poultry (duck, goose);
Lattiero -Caseari products and dairy products -caseari;
Potatoes, peas, beans, corn, lentils;
Avocado, olives, olives;
Cereal, pasta and bakery products (with the exception of 2 pieces of rye bread per day);
Cooking, sweet desserts, chocolate;
Sugar;
Mayonnaise.

The day menu

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

Omelette;
Ear from the trout;
Milk;
Rabbit in sour cream sauce.

Tuesday:

Ovary in French;
Crema-Soup chicken;
Cucumber, tomato;
Beef steak. White cabbage salad.

Wednesday:

Cottage cheese. Apple;
Fish cocktails;
Hard egg;
Different from the calf.

Thursday:

Buckwheat porridge;
Tom Yam soup with shrimp;
Kefir;
Turchia stewed with vegetables.

Friday:

Natural yogurt;
Steam chicken breast;
Dried ham;
Slightly salty salmon.

Saturday:

Cucumber rolls;
Borsch with meat;
Natural yogurt;
Mackerel peeled with greenish in the oven.

Sunday:

Syrniki;
Beef cutlets;
Kefir;
Fish soup.

Fixing phase

Consolidation phase according to the Ducan systemIt is a gradual exit from the diet. At the same time, a person continues to lose weight, but not so intensely, about 400 grams per week. The duration of this phase is calculated individually, depending on the kilograms discarded, based on the principle of 1 kg of weight previously eliminated 10 days of "consolidation". For example, for a person who has lost 6 kg, the duration of the "consolidation" phase should 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 permitted daily part of the allowed fruits must not exceed the size of the central 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 rule of the 3 -table oat branch of the Ducan diet. Clean water without gas must be drunk at least 1, 5-2 liters per day.

It is necessary to observe physical activity, engage in office or fitness, take long walks from 30 to 60 minutes a day.

A characteristic of the "consolidated" ducana diet phase is the so -called"Parties". These are such meals, when it is allowed to eat absolutely the whole soul and stomach. They are organized once a week and only to a meal, for example, for lunch. In addition, on the Ducan diet, a day of fasting should be carried out once a week - proteins. That is, use only protein products in the menu according to the "Attack" phase.

List of recommended products

Ducan allowed dietary products in the consolidation phase:

All protein products allowed in the "attack" phase;
All vegetables, additives and spices allowed in the "consolidation" phase;
Aspri and sweet and acid fruits: oranges, mandarins, grapefruit, apples, kiwis, pears;
Brackets: Melon and watermelon no more than 400 grams per day;
Rice, potatoes, corn, peas, pasta, products containing starch 2 times a week;
6% cheese of the fat content no more than 40 g per 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:

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

Tuesday:

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

Wednesday:

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

Thursday:

Cheese cottage with honey;
Hodgepodge meat;
Cucumber, spinach;
Puree of potatoes. Chicken liver. Carrot salad.

Friday:

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

Saturday:

Natural yogurt;
Seafood;
Kefir;
Bowed by chop.

Sunday:

Cagliata saucepan;
Sturgeon ear;
Grapefruit;
Pasta with cheese and ham. Green.

Stabilization phase

The stabilization phase of the ducan diet is the rules of food behavior that must be followed for a lifetime to maintain the result achieved of weight loss and do not increase in weight in the future.

According to Ducan's diet, you should join the 4 basic principles in the "stabilization" phase:

Use 3 tablespoons of oat bran and drink at least 1, 5-2 liters of non-sparkling water per day;
Pay particular attention to your physical activity: avoid the elevators, make daily walks for at least 30 minutes, do morning exercises, engaged in physical form;
Once a week to organize a day of unloading proteins based on the "attack" phase;
In their daily diet, all products or eat according to the "consolidation" phase. It is recommended to use fruits in the menu in the morning.

According to Ducan's diet, the "stabilization" phase is no longer a restriction, but a lifestyle. Don't worry about the holidays when you want to enjoy the culinary delights, because on this day you can afford a "party". The day after the "distant of the abdomen", the protein attack should be arranged to avoid increasing excess weight.

Allowed and prohibited products

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

Low -fat varieties of meat fat (beef, calfskin, knight, pig 6%, rabbit);
Poultry meat: chicken, turkey (leather without);
All varieties of fish in any variation of cooking;
Lactiero -Caseari products and low -power dairy products;
Seafood;
Offal;
Lean skinless ham;
Chicken and quail eggs;
All vegetables (potatoes and legumes are consumed 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 slices a day), pasta;
Lemon, lemon juice;
Cocoa;
Mushrooms;
Ketchup, tomato paste (2 tablespoons a day), regular;
Spices and additives (parsley, coriander, ginger, cumin, pepper);
Jelly, baking powder, yeast;
Vegetable oil, olive;
Tea, coffee, infusions and decorations of sugar -free herbs.