The Ducan diet: menu of the week, recipes, nutritional characteristics

6 November 2021

The diet owes its appearance to European nutritionist Pierre Dukan. His career began when an acquaintance asked him to develop a menu especially for him in order to get rid of excess weight, and Ducan did not refuse. For 8 days, his patient managed to lose 4 kg.

The nutritionist devoted the next thirty years of his life to studying the effect of certain foods on the human body, as well as their possible compatibility. The result of this work was the now famous Dukan diet.

The essence of the diet

The diet includes 72 foods that contain protein. And 28 others are vegetables. The emphasis is on making sure that a person not only loses weight, but can keep it off as well. How can this be accomplished? By reducing the level of carbohydrates in your own diet. Therefore, the diet is called "low in carbohydrate" or "high in protein".

What does the Ducan Diet menu consist of for the week? This will be discussed in separate sections.

Steps

Those who will feel the effect of the Ducan diet should take into account its constituent phases. There are four of them. The first two are aimed at reducing weight and achieving the coveted figure on the scale, the third is designed to consolidate the result obtained. The fourth phase is to maintain the new weight and keep the body in that state.

For each phase of the Ducan diet, the menu for the week is presented in the corresponding sections.

It should be remembered that the heavier a person's weight, the longer his diet lasts.

Calculation of steps

It depends on how many kilograms you need to throw away. So in the first phase, "Attack", if you need to get rid of 1 to 5 extra pounds, the number of days is 1 to 2. For those who want to remove 5 to 10 kg, the time spent in the firstphase varies from 3 to 5 days. And for those who need to lose more than 10 kg, the duration of this stage will be 5-7 days.

The "cruise", or the second phase, lasts from 2 to 6 months.

The third phase is "Consolidation". Its passage depends on the amount of weight released. 1 kg of weight is equivalent to 10 days of "Consolidation". So, if you managed to lose 10 kg, you will have to endure 100 days of the third phase.

It is necessary

While following the Ducan diet, it is extremely important to follow these recommendations:

Physical activity is compulsory. It can be any sport that likes to lose weight - going to the gym, doing yoga, dancing. In general, anything. Homework is great for speeding up your weight loss process.
Outdoor walks are important. Do not forget them.
Drinking 2 liters of water a day will help relieve stool problems. If you are on a diet, you may experience a nuisance such as constipation. To avoid this, those losing weight are advised to drink cool water in the indicated amount. Besides affecting bowel function, water is also a great way to hydrate your skin.

Consumption of fermented dairy products should not exceed 1 liter per day. This volume is sufficient for the digestive system to function normally.

advantages

The positive aspects of diet change are as follows:

Consumed in adequate amounts of protein, it helps strengthen muscle tissue.
Due to the high consumption of water, the skin becomes more elastic.
The diet helps fight "orange peel" - cellulite.
If you follow it, it is not necessary to eat on time. There are no hard and fast rules for this diet.
Of the permitted products, you can eat as much as you want. Therefore, weight loss does not feel hungry.
When you follow this diet, you don't need to constantly count calories.
The recipes are quite varied. It will help you eat delicious food.
The diet can be maintained for a long time. It is harmless to health.

A bonus is the menu presented for the week according to the Ducan diet for each phase.

Disadvantages

The development of a European nutritionist also has a number of drawbacks. What can we attribute to them?

The diet can hardly be called balanced, so that a person does not receive the necessary vitamins and minerals.
With a lack of nutrients, there is a disruption in the work of the gastrointestinal tract and nervous system.
If the first phase is observed, dizziness is possible. Increased fatigue is noted.
It's hard to call this diet cheap, because the price of many protein products is biting.
One of the major drawbacks is bad breath due to high consumption of protein products.

For the first phase, "Attack", the recipes and menus for the week on the Ducan diet will be given below.

First phase. What can you eat?

This is called "the Attack". Intended for active weight loss. According to the Ducan diet, the menu of the week includes a diet based on protein products. These are fish, meat, eggs, dairy products.

The list of approved products is presented below:

Meat - beef, chicken, turkey, veal, rabbit.
By-products - veal and chicken liver, chicken stomachs, chicken hearts, kidneys and veal tongue.
All fresh fish.
All seafood - shrimp, mussels, squid, octopus.
Eggs. There are limits here. The yolks can be eaten up to 2 pieces at a time, there is no restriction on protein.
Low-fat dairy products: milk, kefir, cottage cheese, plain yogurt.

Everything is prepared without adding oil. You can eat in any quantity, forget about counting calories. An example of an "Attack" menu for a week on the Ducan diet is shown below.

Complementary products

According to the Ducan protein diet, the following foods are allowed on the menu for a week:

Tea and coffee.
Soya sauce.
Spices.
Lemon.
Tomato paste - 2 tbsp. in one day.

Of course, there should be restrictions on them. It is important to follow the diet firmly in order to achieve the desired results.

First phase menu

For the "Attack" phase, the menu for the week on the Ducan diet is not as varied as one would like. But the protein makes you feel full. An approximate weekly regimen is shown in the list below. It should be noted that the phase lasts for a week if you need to lose more than 10 kg.

On Monday

Breakfast. Cottage cheese up to 1% fat, green tea with milk.
Having dinner. Chicken broth with pieces of chicken meat, grilled breast, light coffee with milk.
Afternoon tea. A glass of kefir.
Having dinner. Offal salad with lemon juice and spices, tea.

Tuesday

Breakfast. boiled chicken egg or two-egg omelet, coffee with milk.
Having dinner. Fish balls in tomato sauce, tea or coffee.
Afternoon tea. Beef soup.
Having dinner. Meat steamed cutlets allowed, green tea with milk.

Wednesday

Breakfast. Cottage cheese casserole with protein, coffee with milk.
Having dinner. Seafood salad, boiled fish, tea or coffee.
Afternoon tea. A glass of milk or yogurt.
Having dinner. Chicken with yogurt sauce, tea with milk.

Thursday

Breakfast. Cheesecakes with yogurt sauce, coffee.
Having dinner. Soup with giblets, turkey or steamed chicken, tea.
Afternoon tea. boiled egguf, a glass of kefir or milk.
Having dinner. Casserole of protein curd, green tea with milk.

Friday

Breakfast. Steamed meatballs, coffee.
Having dinner. Beef broth with pieces of meat, meat stew, tea with milk.
Afternoon tea. Milk pudding, yogurt.
Having dinner. Boiled shrimps, tea.

Saturday

Breakfast. Squid and shrimp salad with lemon juice, coffee with milk.
Having dinner. Curd casserole with yogurt sauce, milk tea.
Afternoon tea. Chicken soufflé, green tea.
Having dinner. Steamed cutlets with tomato sauce.

Sunday

Breakfast. Chicken and beef salad with eggs, café au lait.
Having dinner. Boiled chicken thighs, coffee or tea.
Afternoon tea. A glass of milk or kefir.
Having dinner. Cottage cheese, crushed with yogurt.

In the "Attack" phase of the Ducan protein diet, the menu for the week looks like this. You can and should change your diet to suit your tastes and fantasies.

Phase two

Its name is "Cruise". About six months is the duration of the "Cruise" phase of the Ducan regime. On the menu for the week, the alternation of protein days and protein-vegetable days is an innovation that contributes to a more varied diet.

You can alternate days as this is convenient for losing weight. Someone chooses one day in a day, someone - two out of two. Others reach five protein days, followed by five protein-vegetable days. Everyone chooses independently. Dr Ducan himself recommended that the one-to-one alternation be respected. This regimen is the safest and most easily tolerated by the human body.

The "cruise" includes all the products authorized in the first phase, to which are added vegetables without starch.

What to eat

The menu of the week according to the Dukan diet in the "Cruise" phase, as mentioned above, is expanding. Now the vegetables are added to the meat. And here is a list of products for weight loss:

Vegetables - cucumbers, tomatoes, peppers, zucchini, radish, asparagus, beans, cabbage, pumpkin, lettuce, celery, soy.
Milk drink - 1 pc. in one day.
Baby cocoa without sugar - 7 grams per day.
Skimmed milk powder - 3 tbsp. the. in one day.
Soy sauce - 1 teaspoon in a day.
Sour cream 3% - 30 grams per day.
Chicory - 1 teaspoonin a day.
Poultry sausages - 100 grams per day.
Cheese 7% fat - 50 grams per day.

Menu for the second phase

Taking into account the duration of the "Cruise", the ration presented for the week is approximate. Weight loss can include new meals based on the list of allowed foods.

On Monday

Breakfast. Fried eggs of two eggs with cheese, chicory pudding.
Having dinner. Chicken vegetable soup, vegetable casserole, tea or coffee.
Afternoon tea. Fermented milk drink - 1 pc. , Curd casserole.
Having dinner. Beef and vegetable salad, seasoned with sour cream, green tea with milk.

Tuesday

Breakfast. Chicken sausages - 100 grams, coffee with milk.
Having dinner. Cheese soup with chicken meat, vegetable salad, chicken skewers, tea.
Afternoon tea. Vegetable salad with seafood, green tea.
Having dinner. Fish balls with sour cream and tomato sauce.

Wednesday

Breakfast. Cottage cheese casserole with yogurt sauce, boiled egg, latte.
Having dinner. Fish soup with vegetables, meat stew with red pepper, chicory.
Afternoon tea. Turkey sausages, tea.
Having dinner. Chicken fillet with cheese, green tea with milk.

Thursday

Breakfast. Vegetable salad with sour cream, cocoa pudding.
Having dinner. Vegetable soup with offal, vegetable stew, chicken soufflé, tea or coffee.
Afternoon tea. Cottage cheese with spices and cucumber, kefir.
Having dinner. Fish balls in tomato sauce, green tea.

Friday

Breakfast. Scrambled eggs with sausages, coffee with milk.
Having dinner. Beef soup with vegetables stuffed with squid with sour cream, chicory.
Afternoon tea. Boiled shrimps with lemon juice, tea.
Having dinner. Curd casserole, green tea with milk.

Saturday

Breakfast. Light vegetable soup, chicory.
Having dinner. Turkey meatballs, vegetable salad, milk tea.
Afternoon tea. Curd with yogurt.
Having dinner. Stuffed peppers, green tea.

Sunday

Breakfast. Scrambled eggs with chicken and peppers, café au lait.
Having dinner. Soup with offal and vegetables, turkey with cheese and sour cream, tea.
Afternoon tea. Cucumber and herb kefir.
Having dinner. Boiled squid, green tea with milk.

As you can see, the menu of the week during the "Attack" and "Cruise" phases according to the Ducan diet is designed in such a way that weight loss does not feel hungry.

It is important to know

Eat 2 tablespoons of oat bran every day.

In case of constipation, eat 1 tablespoon of wheat bran.

It is recommended not to consume more than 800 grams of dairy products per day.

Don't be afraid that the weight will come off more slowly. This is due to the appearance of vegetables in the diet. The active emptying of extra pounds only occurs during the "Attack" phase, thanks to the protein diet. During the "Cruise" phase, the weight can stop for several days. So the body is rebuilt on a new diet.

"Consolidation"

The menu of the week to lose weight according to the Ducan diet is gradually expanding. The third phase, called "Consolidation", is a clear example. There is a gradual return to normal life and habits. The main objective of this step is to consolidate the weight reached. For 1 kilogram lost, there is a "refund" in 10 days of "Consolidation". So, if you managed to lose 10 kg, the fixation phase will be 100 days.

At this point, foods containing starch are introduced into the menu. And another pleasant moment is the "party". The moment when you can afford whatever your soul desires.

The number of "Consolidation" days is divided into 2 parts. In the first, you can eat 1 serving of starch-containing foods and have a feast once a week. The second allows you to "feast" and eat starchy foods twice a week. If the third phase lasts 100 days, it is halved. First 50 days - one starch and one "feast" per week. The next 50 days, respectively, are a 2/2 ratio.

It's possible

The diet develops and includes:

Pasta. No more than 200 grams per meal.
Lentils also weigh 200 grams.
Beans, peas and other legumes. Their portion is 200 grams.
Potatoes and rice. The first is boiled or baked. Its quantity is 1-2 pieces. Rice is allowed in the following quantities: boiled polished - 125 grams at a time, whole grains - 200 grams per meal.

Feast

Simple rules will help you not to break the menu for a week on the Ducan diet and not lose a beautiful figure. What should you consider?

Two consecutive parties are prohibited.
You can enjoy yourself, but without any additives. They put in a portion, ate it, and forgot about it until the next stomach feast.
The festive meal includes a starter, a second course and a dessert. All this in quantity - 1 piece. That is to say 1 first, 1 second and 1 dessert.

An important rule of Ducan

If the third phase is observed, you should choose a day of "fasting" for yourself, that is, protein, and observe it for life.

Respect for the protein day is a guarantee against the return of excess weight. The nutritionist recommends staying on Thursday.

As for the menu of the week of the Ducan protein diet for the third phase, it is built on the basis of the menu of the second phase with the addition of new dishes. For example, rice soups can be cooked and pasta can be used as a side dish in various cooking options.

The last step

Slowly but surely the extra pounds were gone. The diluent achieved the cherished goal - the arrows of the scales on a certain number of kilograms. But it is too early to relax and start the "breakaway". The weight is an insidious thing, as it is gone it will come back.

What to do? Is it in vain, and there is a great risk of the extra pounds returning? Do not panic. Correctly observing the approximate menu for a week on the Ducan diet, the weight will disappear forever.

The fourth phase is stabilization. What does he understand?

Return to the usual diet. Well, as usual. . . Anyone who has lost weight eats according to the rules of the third phase - "Consolidation". Protein and vegetables can be eaten in any quantity, fruit - one unit once a day, a slice of cheese and 2 products with starch.
Make sure you choose a protein day and stick to it scrupulously. By eating what you want 6 times a week, and giving only 1 day of protein, a person will be able to maintain the weight reached by such work.
Drink 2 liters of liquid per day.
3 tablespoons are consumed daily. the. Oat bran. And this rule is now observed for life.
We do not forget the walks. At least 20 minutes a day.
About sport - too. You have to study three times a week. At least an hour. If possible, devote an hour and a half to your body a day.

To whom the diet is contraindicated

Even this, one of the safest diets for your health, has a number of contraindications. Who shouldn't follow it:

People with impaired metabolism. The first phase involves the rejection of carbohydrates, and complete. The cleansing of the body is due to the intake of protein. This is dangerous for those who suffer from an impaired metabolism.
Patients with pancreatitis, diabetes mellitus. The fact is that with such a diet, metabolic dysfunction is inevitable. And people with diseases of the pancreas need a complete and balanced diet.
Patients with gastrointestinal diseases (gastritis, gastroduodenitis, duodenal ulcer), as well as those with kidney problems. A shock dose of protein will negatively affect the work of these organs and can cause an exacerbation of a particular disease.
People with a weak gallbladder.
For those who suffer from persistent constipation. Diet can make the situation worse.
Pregnant and lactating women.
Those girls who have problems with the menstrual cycle.
For women during and before menopause. Diet increases stress on the endocrine system. And at this time of life, she is working with an overload, so you should not give her additional loads.
People with an unstable psyche and heightened emotionality. The diet assumes a carbohydrate deficiency, which negatively affects the functioning of the brain.

Receipts. "Attack"

Below are the recipes from the menu of the week on the Ducan diet. They are designed for all four phases, starting with the first.

In the "Attack" phase of the Ducan diet menu for a week, the recipes include the following:

1. Spaghetti "Shirataki" with "Bolognese" sauce

Ingredients: "Shirataki" - 340 grams (packaging), ground beef - 200 grams, onion - 1 pc. , Cheese - 50 grams, but you can do without, tomato paste - the allowable amount. Oregano, basil, pepper - favorite spices, a little water.

Preparation method: Brown the onions and minced meat in a dry pan. Add the tomato paste, spices and simmer for 2 minutes. Add water to the finished minced meat and add grated cheese. Salt and remove from the heat.

Prepare the "Shirataki" as described on the package. Rinse with cold water and boil in boiling water for 2-3 minutes. Throw in a colander, drain. Mix with minced meat sauce and you can eat.

2. Chicken breast with kefir

Ingredients: chicken breast - 1 pc. , Kefir - 300 ml, salt and seasonings to taste.

Preparation method: Wash the breast and remove the bones. Cut into pieces, rub with salt and seasoning. Pour the kefir over the chicken and marinate for an hour.

Place the marinated breast in an ovenproof dish. Close with foil. Bake over medium heat until tender. Then turn off the oven, remove the foil and let the pieces brown.

3. Seafood soup

Ingredients: shrimp and any fish, ideally trout - 200 grams, carrots - 100 grams, onion - 1 pc. , Seasoning to taste, water - 0, 5 liters.

Method of preparation: Peel the fish, put it in the water and cook until halfway through cooking. Then go out. Strain the broth and put the onion and carrots in it. Do not fry these products, just chop them. When the onions and carrots are ready, put the shrimp and fish in the soup and let it boil. Turn off and serve hot.

4. Veal chop "Vienne"

Ingredients: chop - 2 pcs. , Egg - 1 pc. , Oat bran for breading - 4 tbsp. the. (optional), wheat bran - 2 tbsp. the. , seasonings and salt to taste, lemon juice.

Preparation Method: Wrap the chops in plastic wrap and beat. Mix the bran, put on a plate. Break the egg into a plate. Dip the veal chops in an egg, roll them in the bran.

Remove the remaining bran with a paper towel. Brown the chops in a non-stick skillet. At the end of the frying, add salt and spices. Sprinkle with chopped herbs, drizzle with lemon juice and serve.

"Cruise"

A completely unusual recipe that you absolutely have to try when you start to lose weight during the "Cruise" phase.

1. Sea bream in a salted crust

Ingredients: Sea bream - 1, 5 kg. Sea salt - 5 kg.

Method of preparation: Peel the sea bream. Leave the head and scales. The dishes in which the fish will be cooked are covered with foil. At the bottom, 3 cm of salt are laid out. The fish is put on the salt and covered with the remains of salt. The oven temperature is set to 250 degrees. At this temperature, the fish is cooked for an hour. Then the temperature drops to 180 degrees, and the bream ripens for another half an hour. Remove the salt crust before use.

2. Oatmeal cookies

Ingredients: 2 tablespoons of wheat bran, the same amount of oats. Two eggs, 0. 5 teaspoon of liquid sweetener and a vanilla flavor if desired.

Method of preparation: Mix the yolks with the aroma, sweetener and bran. Beat the whites and pour into the resulting mass. Cookies are baked at a temperature of 180 degrees for 15 minutes.

Recipes from the consolidation phase

The recipes from this phase will delight you with their ease of preparation.

1. Fish casserole

Ingredients: canned fish - 1 can, 3 eggs, milk. It is better to take canned pink salmon or pink salmon.

Method of preparation: Mash the fish with a fork. Mix eggs with milk, pour this mixture over canned foods.

Cook in the microwave on maximum power for about 5 minutes.

2. Salad with crab sticks

Ingredients: cucumbers - 1 piece, tomato - 1 piece, crab sticks - 5 pieces, classic yogurt for dressing.

Preparation method: Wash the vegetables and cut them into small pieces. Cut the crab sticks into slices. Mix everything and season with yogurt.

3. Chicken fillet skewer

Ingredients: 700 grams of chicken fillet, cherry tomatoes - 150 grams, peppers - 150 grams, garlic - 20 grams, fat-free kefir - 300 ml.

Method of preparation: Kefir and garlic are mixed in a plastic bag. A chicken is placed in it, the bag is tightly tied and immersed in warm water. Let it sit for 20 minutes. Then the bag is taken out, the fillet is wrung out and placed on wooden skewers, alternating according to the principle: meat - tomatoes - pepper. The kebab is spread out on a baking sheet and baked in the oven until golden brown.

4. Unusual curd

Ingredients: granulated cottage cheese - 100 grams, bell pepper, a clove of garlic and herbs, classic yogurt - 2 tbsp. the. , salt.

Preparation method: Chop the pepper, garlic and herbs. Mix with cottage cheese, salt and season with yogurt. This dish is perfect for dinner.

Conclusion

What should you take away from this bulky article? The following main thoughts:

The Ducan diet is a long-term project. Consists of several phases.
The first phase is aimed at rapid weight loss. The time of its observance varies from 1 to 7 days.
The second phase is the alternation of protein and protein-vegetable days. It should be followed for 2 to 6 months.
The third phase is "Consolidation". The result obtained is consolidated. What is his time? It all depends on the weight lost. 1 kg equals 10 days.
And finally, the last step is stabilization. It includes a return to normal eating habits.
It is imperative to allocate a protein day. On this day, you can only eat foods that contain protein. This is necessary so that the lost weight does not come back, by taking some "friends".
The diet is safe for the body, but has a number of contraindications. Therefore, it is advisable to consult your doctor before starting to follow it.
You should drink 2 liters of fluid per day. This includes liquid from ready meals, tea and coffee.
Sport is essential. Allocating yourself three times a week for 1 to 1. 5 hours a day is worth it to get results in a shorter period of time.
The march in the air has not been canceled.

The advantage of the Ducan diet is that a healthy person can follow it throughout their life.