How the Ducan diet works - a menu for every day

Like other protein diets according to Dukan, he has found his fans who want to achieve perfection in that figure. Many stars choose this particular diet. This is a whole nutritional system developed by French author Pierre Dukan, an experienced nutritionist who claims to be effective and sustainable in weight loss, while many rigid diets are useless.

According to Ducan, weight will return over time, as the body is able to accumulate fat as if in storage. As a result, there are still more fat cells, they begin to grow only vengeantly and exponentially.

Pierre Ducan is the author of the weight loss diet

Principles of operation

So, the main thing is to fight obesity. According to nutritionist Ducan, the main thing is to force the body to take in subcutaneous fat after the filling of carbohydrates and fats from the outside stops. The diet should consist of protein foods, boiled, stewed with the addition of spices to speed up metabolism. Also, be sure to drink at least 3 liters of water a day, and take oat bran on an empty stomach.

The principle of the diet is to always fight against extra weight, reducing the calorie content in the diet during the course. The results obtained need to be continuously reinforced, even if there are no limitations in the product. This should not be a mono diet, as the body can quickly break down.

In addition, his diet is quite diverse: vegetables, dairy products, meat, fish, there are always plenty of options. You can eat until full. Overeating, of course, should not be. But you have to forget about prohibited products. Beware of those who have restrictions.

Temptation can only lead to the opposite result. It is important to include bran in food, adding it to different recipes. They are excellent helpers for weight loss, ensuring the body is quickly saturated to quickly absorb water. You need to eat less glucose.

Such a diet helps reduce the calorie content in the diet, but you can not do physical activity to combine the results, visit the gym, walk for 20-30 minutes a day, do gymnastics and exercises to raise the press gradually increase the load.

The diet should be high in protein and, in Ducan's opinion, with a diet that is strict enough to be effective.

The essence of the Dukan diet

A gradual decrease in carbohydrates in the diet will lead to the fact that the body begins to deplete its fat stores. The diet should contain only protein foods with the addition of spices to speed up metabolism and cooked only in the form of boiled, steamed, baked.

In the first phase of the attack, you need time to exclude carbohydrates from the diet completely, then introduce them gradually, drinking more fluids at least 3 liters a day. The scheme was developed over 14 days, and only discipline will help a person withstand such a diet.

vegetable stew for ducan diet

The diet should contain only protein foods with the addition of spices to speed up metabolism and cooked only in the form of boiled, steamed, baked

Diet phase

  1. Attack phase- this is the beginning of the departure of the first kg, the reorganization of the body into a new regime. The duration directly depends on the extra pounds. The first level can be extended as much as you need to lose weight, that is. about 0. 8-1 kg per day will be lost. In this case, the food must be only protein with the use of coarse bran to quickly moisturize the stomach and burn fat mass names without damaging the muscles. Enter the food you need bouillon cubes with low fat content, oat bran. At the same time, do jogging every day, do aerobics.
  2. Alternate phase,when metabolism begins to occur. The phase period is up to 160 days by replacing protein foods and vegetables with various types of products: legumes, carrots, beets, spinach, cabbage, pumpkin, peas, corn, potatoes. You need to eat in moderation, but let go of the feeling of hunger. Muscle tissue processing may begin instead of burning fat. The portion of bran in this phase can be increased to 2-3 tbsp. l.
  3. Anchor phasequite short, in contrast to the attack, it is intended to keep the result obtained. In this phase, you can lose weight up to 30 kg in 10 days by including chicken, beef, fish, low -fat dairy products, offal, bouillon cubes in the diet. The main thing is to speed up the metabolism, so you need to eat oat bran about 1. 5 liters a day and do not forget to walk every day for 20-30 minutes walking, to do aerobics classes. Food should help quickly satiate and break down fat.
  4. Stabilization phase,when normally the body has adjusted and returned to normal. There is a habit for a new diet and fat is already stored in storage, there is no sharp increase in body fat. The duration of this phase is 10 days, although Dukan advises to always follow such a diet, replacing the 4th with the 2nd phase with the addition of fruit, berries, cheese (30% fat), starchy foods, and a small amount of sweets to the diet. . Bran intake can be increased to 2. 5 tbsp. l a day, do not forget physical activity, aerobics for 30 minutes. This phase must be observed continuously, and there are practically no restrictions on food. Although some rules must be followed.
vegetable salad on the ducan diet

Allowed and Prohibited Products

Each phase of the diet has its own forbidden and allowed foods:

  1. While attacking, you can eat lean pork, beef, turkey, rabbit, poultry, beef, veal, ham, lean seafood, fish without tomatoes, roasted milk, yogurt, kefir, tofu. The main thing is that food is exclusively protein. Do not consume alcohol, foods containing carbohydrates and fats, ketchup, sugar. You can add a little spices and seasonings, do not forget to take the bran, add it to the plate. Drink 2 liters of clean fluid a day.
  2. In the replacement phase, allowed to wash the salt, add spices, seasonings, ketchup, mustard (not more than 1 tbsp. L). Drink 2 liters of water, take bran, increase to 2-3 tbsp. spoon. Food can only be boiled, baked, not fried. Do not take fructose, sugar, alcohol. Only dry wine (one glass) is allowed.
  3. In the consolidation phase, intake of fruits, pork, lamb, smoked meats, whole wheat bread, potatoes, lentils, legumes, pasta, unsweetened drinks, dried grapes is allowed. You can arrange yourself on a regular and moderate stomach feast. Sweeteners are prohibited. It is good to arrange a day of fasting at least 1 time a week.
pancakes for Pierre Ducan's diet

Ducan diet menu

The menu should contain a large amount of protein and a small amount of carbohydrates. You can eat meat, eggs and fish, but only low -fat types. Especially in the attack phase, do not forget to take bran, which satisfies hunger well.

Therefore, the budget menu for the week:

  • Monday - oat bran with the addition of porridge, beef, grilled seafood.
  • Tuesday - omelet, green tea, chicken in sauce, fish soup.
  • Wednesday - slices of low -fat cheese, green hibiscus tea, soup with mustard sauce, boiled eggs, meat chips.
  • On Thursday - low -fat yogurt, slices of ham, grilled chicken with spices, beef, herbs, garlic.
  • Friday - crab sticks, scrambled eggs, sprinkled ham, roasted turkey. The main thing is not to pour a lot of vegetable oil.
  • On Saturdays - boiled eggs, low -fat cheese, grilled seafood, chicken soup.
  • On Sunday - pancakes with oat bran, steamed fish with spices, chicken meatballs.

In the last stage of stabilization, you can take all these products as a basis and develop your own menu, without forgetting the fasting day. Take only protein foods, and there are practically no restrictions on food. Even hazardous products must be completely abandoned. Otherwise, the choice is huge.

This is a sample menu and possible snacks. You can include foods in the diet, combining them from the recommended list. The main thing is a low -calorie meal.

You can not limit yourself in the diet, the main thing is to limit carbohydrates and fats in food, which can cause constipation


There are many variants of Dukan recipes with fewer carbs. These are soups, salads, omelets, pate, delicious sweet marshmallows, pieces of meat. You cannot limit yourself in diet. The main thing is to limit carbohydrates and fats in food, which can cause constipation. Food should be purchased in advance so as not to suddenly become hungry and change recipes throughout the week.

Here are some fairly easy recipes, for example:

Oat bran tortilla: 3 tbsp. bran, 2 tbsp. l kefir, 3 tbsp. l cottage cheese, egg whites, pepper. Pour the bran with kefir and let it swell for 2-3 hours. Make the dough and bake in a pan.

Ducan Diet Oat Bran Tortilla

Cottage cheese casserole: low -fat cottage cheese, 1 egg, milk, sweetener, a little vanillin. Rub the cottage cheese with the egg yolks, beat the whites separately, add the rest of the ingredients, put in the oven thoroughly and bake.

cottage cheese casserole for ducan diet

Cheesecake with cottage cheese and the addition of oat bran, add 2 tbsp. l yogurt, 0. 5 cups, baking powder, vanillin, cinnamon, sweetener. Combine ingredients, fry cheesecakes in a pan on both sides.

curd for the ducan diet

Ducan soup, a great recipe for the attack phase, a kind of stew. The unusual thing is that it is cooked in a lean broth with the addition of eggs and ingredients.

egg soup for ducan diet

Kefir pancakes: kefir (100 g), cottage cheese (100 g), chicken eggs (2 pcs. ), Gluten (30 g), oat bran (10 g), salt and soda to taste, vegetable oil. Mix all ingredients, add the last soda, mix. Grease the pan with oil, fry.

kefir plate for ducan diet

Dukan chebureks: 250 g onion, chicken eggs, salt and pepper. To mix everything. Make dough, form pasta and fry on 2 sides.

pasta for Dr. diet. Ducan

Coffee cupcakes: oat bran (2 tbsp. L), cottage cheese (100 g), 3 eggs. , Coffee (1 tsp. ), Soda 0, 5 tsp. Dissolve the coffee in warm water, mix all ingredients and pour into a layered mold. Bake the muffins in the microwave, but do not over -dry, until the dough is porous and airy.

coffee cupcakes for ducan diet

Expected weight loss

This question worries many women. The Ducan diet gives 100%results. The main thing is to adhere to the diet plan and make it a breakdown in order to speed up the metabolism. With fluid intake of up to 3 liters per day and physical activity, you can lose 1 kg per day, in 3 days - up to 2 kg, in 10 days - up to 5 kg. The diet should be fractional, 5-6 times a day.

Skipping food is not desired by the body. This will serve as a signal to re -stock the product in storage. Don't forget to drink clean water.

Many women early in the day complain of weakness and headaches in the attack phase. If unpleasant symptoms appear, you need to reduce physical activity. The extra pounds will gradually disappear, stretch marks and cellulite will disappear, the skin will tighten.

No need to torture yourself with a heavy diet. In Dukan you can eat delicious and healthy products. But you still have to give up candy, chips, fast food. Protein foods well cover the body’s caloric needs.

chicken fillet with vegetables for ducan diet

You don’t have to torture yourself with a heavy diet, according to Dukan you can eat tasty and healthy food

Advantages and disadvantages of diet

By adhering to the Ducan diet, its effectiveness can already be seen in the first week. This is a good motive for many people who want to lose weight with the ability to eat protein foods without restrictions. There is no need to count calories every day and you can cook a wide variety of delicious meals from a variety of natural products at affordable prices.

In the last phase, it is not difficult to expand the menu, but you have to keep the diet for the rest of your life.

Disadvantages include:

  • Adhere to all rules and recommendations set by Ducan, otherwise the expected results cannot be expected.
  • Intake of vitamin supplements to avoid problems on hair and nails, because fruits are prohibited in the early stages of the diet, as well as alcohol in any form. Only dry wine in small amounts is acceptable.
  • You must also quit smoking.


  • First comment: "I love the diet, information about it is relevant today. I want to continue to adhere to it further, I hope to get good results. "
  • Second comment: "At first, constipation bothers me for a long time, I have to drink laxatives. Fruits should not be taken, otherwise allergies will come out on the face. I advise you to drink more mineral water. There are no side effects insideattack. In general, I recommend a diet, it's effective. "
  • Third comment: "In general, the process of such a diet is suitable. The menu can be very varied. I hope to go through the initial phase without problems and of course I try not to forget about physical exercise, walking more. I managed to lose 0. 8 kg in a week"Let's see what happens next. "
  • Fourth comment: "I've been looking for a diet like that for a long time. I got acquainted with the first phase of the attack, I tried it. There were no drawbacks. I didn't stop there. "
  • Fifth comment: "I lasted for 10 days, at first bad, but I managed to lose weight by 8 kg. I hope to continue the same spirit and achieve acceptable results. I recommend adding lemon juice to salads to improve digestion and get rid offat. "
  • Sixth comment: "The main thing is to follow the positive results with the Ducan diet, learn all the phases and foods allowed. Avoid hunger, you can enjoy snacks between meals. There are no hard restrictions, and this pleases women. Many celebrities use it andhappy. Just look at their skin and skin. You inadvertently start believing that the diet really works. "