The most effective weight loss system is Ducan's diet

25 April 2025

Pierre Dukan, the nutritionist, developed weight loss diet, based on his 40 -year job, which gained popularity in both the masses and the famed people, such as the duke of Cambridge and Jennifer Lopez. Ducan avoids a lot of or phase diet. At each level, it should be used in the permissible products of the menu that not only contribute to weight loss, but also to maintain a close result throughout their lives.

Basic Ducan Diet Rules

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

The reduction in daily calorie content is useless.Your doctor argues that a reduction in daily calorie content during the diet gives a short -term result. By returning to the usual diet will dispose of weight immediately turn back. According to Ducan, only the products that do not accumulate in the menu on your menu should be used.

The restriction of the number of products consumed is not effective.Ducan's diet is Antibode of single. It is allowed to be used in a menu 100 permissible products in any amount to feel full during the day.

The daily use of oatmeal- Necessity. Pierre Dukan's statement that oatmeal can be saturated quickly, remove toxins and toxins from the body. Every day you should eat 1, 5-3 tablespoons of Bran and drink a lot with water.

You can't do without fitness.Without fitness, subject to the diet, you can reach the "not burned kilogram" point 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 do morning exercises, play sports or exercise several times a week and not use the elevator.

According to Ducan's diet rules, 4 main points should be monitored:

Phase

Ducan's diet "attack" is the first and effective phase, which provides hard restrictions on the menu. Its main goal is to burn fat that is collected in the body. It is carried out by consuming only protein products with minimal fat.

Consumption of food protein with Ducan's diet contributes to rapid saturation, as decreasing the volume of part of one meal. The body consumes more energy on digging protein than it gets from it, because excess weight goes quickly. It is at the level of the "attack" of Ducan's diet that it is a sharp weight loss, which, according to the doctor himself, encourages further stairs.

Before watching Ducan's diet should 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.

In accordance with the "attack" of the Dukan diet, it is necessary to follow the following rules:

Included in daily menu Use 1, 5 stips of oatmeal and drink them with water. With unique intolerance, you can replace Bran with buckwheat. It is necessary to drink at least 1, 5 liters of cleaned water without gasoline per day. It is recommended to do morning exercises. During the diet, it is urgent to walk in the fresh air for at least 20 minutes a day.

Authorized goods

Diet Dyukan "Attack" - Authorized Products:

Lenten meat: veal, horse man, beef, pork (6% fat), rabbit;
Bird (except duck and geese, eaten for food without skin): chicken, turkey, quail;
Dreal: kidney, liver, tongue, lung;
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, egg yolks no more than 2 pcs a day;
Low fat or with a minimum ratio of fat content of milk and dairy products;
Natural yogurt;
Crabs (no more than 7 pcs in one meal).

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

Olive, vegetables or rapeseed oil (1 stip per day);
Lemon juice;
Tomato paste (2 tablespoons per day);
Apple, soy, balsamic vinegar;
Herbs and spices: Karaway seeds, thyme, rosemary;
Onions;
Baking powder of dough, gelatin and yeast in preparation dishes;
Corns as a snack (2 pcs a day);
Sugar supplements.

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

Menu for every day

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

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

Tuesday:

Egg cake;
Rabbit in tomato sauce;
Kefir;
Drado in lemon grilled sauce.

Wednesday:

2 hard -boiled eggs;
Beef steak with mustard;
Milk;
Kokkteill seafood.

Thursday:

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

Friday:

Casserole;
Sturgeon ear;
Soft eggs;
Tealons made of veal in tomato sauce.

Saturday:

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

Sunday:

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

The phase of the exchange

According to Ducan's diet in the "division" phase, the covetous result is achieved. This is the main level of losing weight. Its length is determined by loss of excess weight, that is, when the desired results are achieved, the "alternate" phase will end according to Ducan's diet. At this stage, the menu, as well as protein products, are vegetables and herbs that are rich in fiber.

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

Division of protein days with mixedWith Ducan's diet is determined by 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, in the "division" phase, it is necessary to increase the daily consumption of oatmeal to 2 tablespoons. According to individual tips, they can be replaced with wheat or buckwheat, brewed on the water. The use of refined water up to 2 liters per day increases. Exercise 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 on the "alternate" course. Don't forget morning exercises to get the speedy performance of the desired weight loss.

What is possible, what can't be eaten?

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

All protein products are acceptable in the "attack" course;
All spices and additives included in the "Attack" phase menu;
Vegetables and green: cucumbers, tomatoes, pepper, pumpkin, asparagus, spinach, parsley, salad, cabbage, radishes, zucchini, eggplant, onions and on -leg, celery, patch bean, beet, carrots;
1 ugly apple a day;
Mushrooms.

Important nuances of phase "division" of Ducan's diet is that protein products that are allowed in the first phase can be mixed and can be selected only two types per day from additional.

In the "alternate" phase with Ducan's diet should exclude the following products from the menu:

Fat meat and poultry (duck, goose);
Greasy milk and dairy products;
Potatoes, beans, beans, cereals, lentils;
Avocados, olives, olives;
Cereals, pasta and bakery products (except for 2 pieces of rye bread per day);
Baking, sweet desserts, chocolate;
Sugar;
Mayonnaise.

The menu the other day

Phase of the exchange - a menu in Ducan's diet (breakfast, lunch, afternoon snack, dinner):Monday:

Egg cake;
Ear from trout;
Milk;
Rabbit in sour cream sauce.

Tuesday:

Ovaries in French;
Chicken cream-Soup;
Cucumber, tomato;
Beef steak. White cabbage salad.

Wednesday:

Cottage cheese. Apple;
Cocktails of marine products;
Hard -boiled eggs;
Different from veal.

Thursday:

Buckwheat oatmeal;
Tom Yam Soup with shrimp;
Kefir;
Turkey stewed with vegetables.

Friday:

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

Saturday:

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

Sunday:

Syrniki;
Beef;
Kefir;
Fish soup.

Mount

Level of mergers according to the Ducan systemIt is gradually an exit path from the diet. At the same time, an individual continues to lose weight, but not so intense, about 400 grams a week. The length of this phase is calculated individually, depending on the disposed kilos, based on the principle of 1 kg of previously reduced weight of 10 days "consolidation". For example, for a person who has lost 6 kg, the length of the "consolidated" level should be 60 days.

Ducan diet menu expands in the "consolidated" phase:

Sweet fruits are not added, with the exception of bananas, cherries and grapes. But the allowable daily part of the allowable fruit should not exceed the size of the center of the apple.
It is allowed to put 6% cheese in the diet.
Twice a week you can use potatoes, rice, pasta, beans, beans and legumes on the menu.
At this stage, the daily norm of oatmeal increases to 3 tablespoons with Ducan's diet. Cleaned water without gasoline should be drunk at least 1, 5-2 liters a day.

It is necessary to monitor fitness, participate in charging or exercise, go for long walks from 30 to 60 minutes a day.

Symptoms of phase "trusting" Ducan diet are so -called"Feasts". These are such meals, when it is allowed to eat exactly everything the soul and the stomach please. They are arranged once a week and only in one meal, for example at lunch. Also, on Ducan's diet, a fasting day should take place once a week - protein. It is using only protein products in the menu according to the "attack" course.

List of recommended goods

Authorized Ducan Diet at the Unifying Level:

All protein products allowed in the "attack" phase;
All vegetables, additives and spices allowed in the "consolidated" phase;
Acids and sweet and sour fruits: oranges, tangerines, grapefruit, apple, kiwi, pears;
Ber: melon and watermelon no more than 400 grams per day;
Rice, potatoes, cereals, beans, pasta, starch containing products 2 times a week;
Cheese 6% of fat content that is not more than 40 g per day;
Honey - 3 teaspoons a day;
2 slices.

A detailed menu

Diet Dyukan - Menu at the unification level (breakfast, lunch, afternoon snack, dinner):Monday:

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

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 prunes in the oven.

Thursday:

Cats with honey;
Meat hodgepodge;
Cucumber, spinach;
Mashed potatoes. Chicken liver. Carrot salad.

Friday:

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

Saturday:

Natural yogurt;
Seafood;
Kefir;
Inclined by chopping.

Sunday:

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

Stability

The stability of the Ducan diet is the rules of food behavior that need to follow all life to maintain a close result of losing weight and not gaining weight in the future.

According to Ducan's diet, you should follow the basic 4 principles in the "stability" course:

Use 3 tablespoons of oatmeal and drink at least 1, 5-2 liters of water not kicked a day;
Particularly monitor the gym: Avoid lifts, take daily walks for at least 30 minutes, do morning exercises, get involved in fitness;
Once a week to arrange a protein fame according to the "attack" course;
In their daily diet, all products or eating according to the "integration" phase. It is advisable to use fruit in the menu in the morning.

According to Ducan's diet, the "stability" is no longer a restriction, but a lifestyle. Don't worry about the holidays when you want to enjoy cooking, because on this day you can afford a "party". The day after the "long abdomen", the protein "attack" should be arranged to avoid gaining weight.

Authorized and banned goods

Allow products according to the Ducan system for stability phase:

Low fat varieties of meat (beef, veal, horse, pork 6%, rabbit);
Poultry meat: chicken, turkey (without skin);
All varieties of fish in any cooking variant;
Low -power milk and dairy products;
Seafood;
Influence;
Tilt ham without skin;
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) are 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;
Tomato sauce, tomato paste (2 tablespoons a day), adjika;
Spices and additives (parsley, coriander, ginger, caraway, pepper);
Gelatin, baking powder of dough, yeast;
Vegetables, olive oil;
Tea, coffee, infusion and decoctions of herbs without sugar.