The most effective weight loss system is ducan diet

25 April 2025

The dietitologist Pierre Dukan developed a diet for weight loss, based on his 40 -year practice, which was popular in masses and celebrities, for example, Queen Cambridge and Jennifer Lopez. Ducan avoids a lot of diet or step. At each stage, it should be used in the allowable products menu that does not only contribute to weight loss, but also to keep the result achieved for a lifetime.

Basic rules of ducan diet

Ducan's dietary origin was the following principles:>

A reduction in daily calorie content is unused.>The doctor requires a short -term reduction of daily calorie content during diet. Returning to the normal food, the weight set aside will come back immediately. According to Ducan, only those products that do not prove in your menu should be used on your menu.

The restriction in the number of products consumed is not effective.>Ducan's diet is an antipode de monodietal. He is allowed to use 100 menu products approved in any quantity to feel completely during the day.

Daily use of oat bran>- Requirement. The statement of Pierre Dukan that oat bran can be quickly saturated, toxins and toxins removed from the body. Every day you should eat 1. 5-3 tablespoons of bran, drinking widely with water.

You cannot do without physical activity.>Without physical activity, subject to the diet, you can achieve the "burning kilogram" point when the weight stops. With physical intent, the body works differently. By Ducan diet, long walks need to be done every day, it is recommended to do morning exercises, sports or fitness to play a few times a week, and not to use the tabernacle.

According to DUCN diet rules, 4 main stages should be observed:>

Fade attack

Diet The Ducan "Attack" is the first effective step, which provides hard restrictions on the menu. Its main goal is to burn fat accumulated in the body. It is made by eating protein products exclusively with minimal fat.

Consumption of protein foods at a ducan diet with rapid saturation, so reduce the volume of one meal. The body spends more energy on digging protein than it gets from it, and as a result excess weight leaves quickly. It is at the "attack" stage of a ducan diet that has a sharp weight loss, which stimulates, according to the doctor itself, extra steps.

Before you look at a ducan diet, it should be clearly definedStep "Attack" stage>. It is determined based 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;>Over 30 kg = 7 days.>

During compliance "attack" Dukan diet, it is necessary to adhere to the following rules:>

Include in the daily menu the use of 1. 5 stip of oat path, widely drinking with water. With individual intolerance, you can replace buckwheat. It is necessary to drink at least 5 liters of purified water without gas per day. It is recommended that morning exercises be done. During the diet, it is necessary to build hiking in the fresh air for at least 20 minutes a day.

Products approved

Dyukan diet "Attack" - Approved Products:>

Lenten meat: veal, horses, beef, pork (6% fat), rabbit;
Bird (except for duck and goose, eaten for skin without skin): chicken, turkey, quail;
Establishment: kidney, liver, tongue, lungs;
Ham (not 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 more than 2 pcs a day;
Low -fat or a minimum percentage of fat content of dairy and dairy products;
Natural yogurt;
Crab sticks (not more than 7 pcs at one meal).

As an additives on a ducan diet in the "attack" phase, they are allowed:>

Olive oil, vegetables or rapeseed (1 stip per day);
Lemon juice;
Tomato paste (2 tablespoons a day);
Apple, soy, balsamic vinegar;
Herbs and spices: carway seeds, thyme, rosemary;
Onions;
Dough baking powder, gelatin and yeast in the preparation of dishes;
Cornshons as snacks (2 pcs a day);
Sugar representatives.

Looking at a ducan diet, it is recommended to drink herbal teas, black and green, berries decoctions, tinctures, coffee, but without sugar during the day. The amount of salt used should be reduced as low as possible.

Menu for every day

DUCAN Diet - menu for each of them for the stage attack (breakfast, lunch, evening snacks, dinner):>Monday:>

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

Tuesday:>

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

Wednesday:>

2 hard -drowned eggs;
Beef intestine with mustard;
Milk;
Seafood cocktail.

Thursday:>

Syrniki;
Baked trout in the oven;
Natural yogurt;
Turkey stewed in upper sauce.

Friday:>

Curd casserole;
Sturgeon ear;
Soft egg;
Tealons made of veal in tomato sauce.

Saturday:>

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

Sunday:>

Hamlet with ham;
A little salted herring;
Milk;
Drive from beef.

Exchange stage

According to a ducan diet in the "alternative" phase, the result is a great advanced. This is the main step to lose weight. Its duration is determined by losing too much weight, that is, when the desired result is removed, then the "alternative" stage ends according to Ducan diet. At this point, in the menu, as well as protein products, vegetables and herbs are rich in fiber.

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

Exchange of protein days with mixed>By Ducan diet, it is determined based on the desired loss of excessive weight:Up to 10 kg = 1/1>Up to 20 kg = 2/2>From 30 kg or more = 5/5>

According to Ducan diet, in the "exchange" phase, the daily consumption of the oatmeal brans needs to be increased to 2 tablespoons. According to individual indications, wheat bran or wheat buckwheat can be replaced, which is cooled on the water. The use of purified water increases up to 2 liters per day. Physical activity should also be larger. By Ducan diet, a walk in fresh air is required at least 30 minutes a day during the "exchange" phase. Don't forget morning exercises to quickly achieve the desired result of weight loss.

What can, what can not eat?

What can be eaten in the exchange phase according to DUCN system:>

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

An important step of the "Exchange" phase of a Ducan diet is that protein products allowed in the first step can be arbitrarily mixed, and only two types a day can be chosen from extra.

In the "alternative" phase at Ducan Diet, the following products should be excluded from the menu:>

Meat and fatty poultry (duck, goose);
Greasy and dairy dairy products;
Potatoes, peas, beans, corn, lentils;
Avocados, olives, olives;
Cereals, pasta and baking products (other than 2 pieces of rye bread per day);
Baking, sweet desserts, chocolate;
Sugar;
Mayonnaise.

The menu by day

The stage of the exchange - menu on Ducan diet (breakfast, lunch, evening snacks, dinner): >Monday:>

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

Tuesday:>

Ovary in French;
Chicken Cream Soup;
Cucumber, tomatoes;
Beef intestine. White cabbage salad.

Wednesday:>

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

Thursday:>

Buckwheat porridge;
Tom Yam soup with shrimp;
Kefir;
Stewed of Turkey with vegetables.

Friday:>

Natural yogurt;
Steamed chicken breast;
Ham;
Salmon a little fats.

Saturday:>

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

Sunday:>

Syrniki;
Beef cutlets;
Kefir;
Fish Soup.

Step fixed

Consolidation Stage according to DUCN system>It is a gradual event from the diet. At the same time, a person continues to lose weight, but not to be so intense, about 400 grams per week. The length of this phase is calculated alone, depending on the kilograms set aside, based on the principle of 1 kg of weight previously fell 10 days of "consolidation". For example, where a person lost 6 kg, the length of the "consolidation" phase should be 60 days.

Ducan diet menu extends in the "consolidation" phase:>

Sweet fruit is not added, except bananas, cherries and grapes. However, the permissible daily part of the approved results should not be the size of the middle.
He is allowed to bring 6% cheese into the diet.
Twice a week you can use potatoes, rice, pasta, peas, beans and legumes on the menu.
At this point, the daily norm of oatmeal bran increases to 3 tablespoons by a ducan diet. Water should be cleaned without drunk gas at least 5-2 liters per day.

Physical activity needs to be observed, engage in charges or fitness, make long walks from 30 to 60 minutes a day.

A feature of the "consolidation" diet is a ducan diet what is called"Feasts">. These are such meals, when it is allowed to eat completely everything that the soul and stomach. They are set once a week and only one meal, for example, for lunch. Also, a ducan diet, fasting day should be done once a week - protein. That is, to use protein products exclusively in the menu according to the "Attack" phase.

List of Recommended Products

Approved Ducan Diet Products in the Consolidation Stage:>

All protein products are allowed in the "attack" stage;
All vegetables, additives and spices are allowed in the "consolidation" phase;
Sharp and sweet and sour fruits: oranges, tangerines, grapefruit, apples, kiwi, pears;
Berries: melon and watermelon not more than 400 grams per day;
Rice, potatoes, corn corn, peas, pasta, starch -related products 2 times a week;
Cheese of 6% of fat content not exceeding 40 g per day;
Honey - 3 teaspoons a day;
2 bread slices.

Detailed menu

Dyukan diet - menu in the consolidation phase (breakfast, lunch, evening snacks, dinner):>Monday:>

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

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:>

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

Friday:>

2 hard -drowned eggs;
"Feast" -We want by DUCN diet;
Kefir;
Soup "Tom-Yam" with seafood.

Saturday:>

Natural yogurt;
Seafood;
Kefir;
Bowed by chop.

Sunday:>

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

Stability stage

The stability phase of diet ducan is the rules for food behavior that must follow a lifetime to keep the result achieved on losing weight and not getting too much weight in the future.

By Ducan Diet, you should adhere to the 4 basic principles in the "stability" phase:>

Use 3 tablespoons of oat bran and drink at least 1. 5-2 liters of non-rich water per day;
Pay particular attention to your physical activity: Avoid lifts, do daily walks for at least 30 minutes, do morning exercises, participate in well -being;
Once a week to set a protein unloading day according to the "attack" phase;
A daily diet, all products or eat according to the "condensation" phase. It is advisable to use fruit in the morning menu.

By Ducan diet, the "stability" phase is no longer restricted, but lifestyle. Do not worry about the holidays when you want to enjoy cooking bliss, because you can give a "banquet" on this day. The day after the "long of the stomach", the "attack" protein should be set to avoid too much weight.

Products approved and prohibited

Products approved by DUCN system at stability stage:>

Low -meat -meat types (beef, veal, horse, 6%pork, rabbit);
Poultry meat: chicken, turkey (no skin);
All kinds of fish in any cooking variations;
Low -powered dairy and dairy products;
Seafood;
Breakdown;
Lean without skin;
Chicken eggs and quails;
All vegetables (potatoes and legumes are thrown in the menu more than 2 times a week);
Fruit (other than cherries, bananas and grapes), it is recommended to be used in the first half of the day;
Honey 3 teaspoons a day;
Bread (2 chips per day), pasta;
Lemon, lemon juice;
Cocoa;
Mushrooms;
Ketchup, tomato paste (2 tablespoons a day), Adjika;
Spices and additives (parsley, coriander, ginger, caraway, pepper);
Gelatin, dough baking powder, yeast;
Vegetable oil, olive;
Tea, coffee, infusions and herbs decoctions without sugar.