Ducan's diet with daily menu and allowed foods

The method of the French nutritionist is known everywhere. The effectiveness of Dr. Pierre Ducan's protein diet menu has been proven over many years of practice. The network has posted reviews of people who have lost several tens of kilograms. How to create a menu for each day for a specific phase of the diet? Let's find out!

The slimming method of the author of a French expert in the field of dietetics dates back to 1977. At the moment, the Pierre Ducan diet (later stages, specific menu) is recognized as a popular and successful technique in the world.

The author's many years of practice and the experience of doctors around the world allowed us to form a clear structure for organizing the process of excess weight loss, minimizing breakdowns and the emergence of a feeling ofhunger.

In this article you will learn:

• a brief description of Pierre Ducan's diet;
• analysis of the phases of the method;
• how to make a menu for the Ducan diet for each phase;
• a list of foods needed to easily compose a diet.

The essence of the technique

"Eat and lose weight! " - this is how the Ducan protein diet works with a well thought out menu for one week for each phase. An extensive list of allowed foods allows you to create a personalized nutritional program consisting of large and low-calorie meals. During the maintenance of food, there is no feeling of hunger, which allows you to easily tolerate the diet.

The golden rule is to include predominantly protein foods in your diet, excluding carbohydrate foods.

According to Ducan, each of us from birth has a certain number of fat cells called adipocytes. The higher their number, the more likely a person is to develop obesity.

This explains the fact that a person cannot maintain weight loss results after returning to their usual diet.

During the Ducan diet, you can consume unlimited amounts of protein foods such as meat, poultry, fish, low-fat dairy products, also include vegetables and bran in your diet.

Brief description of the steps

The protein menu of the Ducana diet is divided into phases responsible for activating the physiological slimming processes. Each of the four stages contains allowed and forbidden foods.

Phase I: attack

It is no secret that the Dukan diet in the "Attack" phase has a strict menu for the week, when the intake of simple and complex carbohydrates is completely replaced by proteins. The fat burning process is activated. The number of lost kilograms reaches 7 kg, depending on the starting weight.

Duration: determined by the number of kilograms to get rid of.

Heat treatment method: boiling, stewing, steaming, baking, frying without adding oil.

Portion: Defined in terms of daily energy needs, taking into account the caloric deficit.

Mechanism of work: activation of the metabolism by limiting carbohydrates. This forces the body to generate energy from its own fat stores.

Phase II: cruise / alternation

The peculiarity of the method is that Ducan's diet in the "Cruise" phase requires adherence to the menu for a long time. It is the second stage that is fraught with breakdowns and falling from the distance of the weight loss marathon.

Duration: 2-6 months and until the desired result is achieved.

Mechanism of work: during the maintenance of the second phase the protein days will alternate with protein-vegetable days. Intended to prevent the development of complications in the digestive tract, replenish vitamins and microelements, relieve the load from the internal organs due to the high amount of food protein intake.

Phase III: Anchoring / Consolidation

The third phase constitutes a "safety cushion" for returning to the usual menu. The results achieved in the previous stages of the diet are consolidated.
Duration - it is important to calculate correctly. Calculation principle:

1 kg of weight lost = 10 days of 3-phase maintenance

Example: 10 kg of weight lost = 100 days of maintenance

Do not be afraid of the duration, because according to the Ducan diet, carbohydrates are introduced into the menu at the stage. Good news for gourmands: from the list of allowed foods, you can prepare healthy desserts: cakes, pastries, muffins.

Phase IV: stabilization

In phase 4, the food returns to its previous course in compliance with a series of rules:

• compliance with the alcohol consumption regime;
• include physical activity in the daily routine: walks, workouts at home or in the gym;
• add 3 tablespoons of oat bran to the diet daily;
• practice the fasting days according to a convenient scheme.

Product lists

Having decided that the Ducan diet is right for you, to compose a menu for 7 days, you will have to study the lists of allowed foods. Each of the stages has a specific set of ingredients.

attack

A daily serving of oat bran is 1. 5 tablespoons.

Product Categories	Permission	Forbidden
Meat	chicken, turkey; beef, veal; rabbit; Ham; offal	Goose, duck, pig
Eggs	It is advisable to give preference to egg whites. Whole egg in the amount of 1-2 per day
Fish and seafood	seafood without exception; sea fish, river fish; canned food in its own juice; crab sticks, smoked products - in limited quantities	Canned food with added oil
Dairy products, fermented milk products	cottage cheese (up to 5% fat); kefir 1%; natural yogurt up to 2%; fermented cooked milk; milk up to 1. 5%.	Products with added sugars
Beverages	tea of various varieties; coffee, chicory; natural mineral water	Adding sugar, condensed milk
Seasonings	soy sauce; dried herbs; garlic, onions; sugar-free tomato paste	Leek
Other	unrefined vegetable oil (1 tbsp. l. ); tofu; Goji berries; flax seed

Cruise / Alternation

Vegetables are added to the "Attack" phase of the Ducan diet on alternate days. Oat bran - 2 tbsp.

Product Categories	Permission	Forbidden
Vegetables	cabbage; vegetables; cucumbers, tomatoes, radishes; green beans; eggplant, zucchini; asparagus; pumpkin; carrot; beet potatoes, sweet potatoes; legumes; Corn; cereals, pasta; avocado
Other	mushrooms

Anchoring

Once a week, outside of protein day, you'll want to cheat with your favorite tidbit. A serving of bran every day is 2. 5 tablespoons.

Product Categories	Permission	Forbidden
Bread	rye; multigrain; whole grain.	From high-grade flour, adding confectionery decorations, fillers
Fruit	Everything but the forbidden	grapes; cherry, sweet cherry; bananas; dried fruit
Cheeses	Hard varieties up to 20% fat
Slow carbohydrates	legumes; potatoes, sweet potatoes; bulgur; Brown rice; cous cous; durum wheat semolina; buckwheat
Meat	Bacon; lean pork

Stabilization

A serving of bran per day is 3 tablespoons.

Product Categories	Permission	Recommendations
Fish, seafood	any fish; Red fish; white fish; smoked	It is advisable to give preference to white fish. Seafood - without limits
Meat	Lean varieties	Poultry must be skinned
Dairy products, fermented milk products	Without restrictions	Without added sugar, up to 5% fat

A more detailed description of the products allowed to support the Ducan diet and compose a varied menu is contained in the author's book "I can't lose weight".

The last week of each phase allows the consumption of Shirataki noodles. The product is considered dietary, low-calorie. Saturates the body without harming weight loss.

Ducan's diet menu for every day

Newcomers to the Pierre Ducan method find it difficult to compile a menu for each day of a specific stage. The list of products is extensive, but it is difficult to form dishes without experience for the duration of the stages according to the tables.

Basic rules for all stages of the diet:

• compliance with the alcohol consumption regime;
• daily addition of oat bran;
• heat treatment method: boiling, baking, stewing, steaming, frying without adding oil.

So, the famous Ducan diet, the menu for every day - a table with detailed comments.

Menu of the attack phase of the Ducan diet for every day

When compiling the menu for the first stage of the Ducan diet, the number of meals is formed by individual capabilities - from 2 to 6 times. The table shows four meals a day. The maximum number of days for the phase is 10. Portion sizes are determined based on your daily calorie requirement.

Day	To eat	Food, dish
one	Breakfast	Protein omelette (one whole egg, the rest - egg whites) with the addition of milk 1, 5%
	Dinner	Steamed beef patties
	Afternoon snack	Serve Unflavored Yogurt with Bran
	Dinner	Chicken fillet baked or stewed with spices
2	Breakfast	Grilled chicken fillet, hard-boiled egg
	Dinner	Chicken fillet baked or stewed with spices
	Afternoon snack	A portion of low-fat kefir with bran
	Dinner	Cooked fish
3	Breakfast	Low-fat yogurt without additives with bran
	Dinner	Steamed chicken cutlets
	Afternoon snack	Ryazhenka
	Dinner	Hard-boiled eggs, pure ricotta without fat
four	Breakfast	Low-fat tofu or hard cheese
	Dinner	Protein omelette with ham
	Afternoon snack	Low-fat yogurt without additives with bran
	Dinner	Beef or turkey steak with rosemary
five	Breakfast	Protein omelette (one whole egg, the rest - egg whites) with the addition of milk 1, 5%
	Dinner	Baked veal cutlets with low-fat cheese
	Afternoon snack	Cooked fermented milk with bran
	Dinner	Baked or boiled fish
6	Breakfast	Low-fat cottage cheese with the addition of natural yogurt
	Dinner	Stewed ground beef in yogurt
	Afternoon snack	Low-fat yogurt with bran
	Dinner	Steamed fish cakes
7	Breakfast	Low-fat tofu or hard cheese
	Dinner	Baked Skinless Chicken Legs
	Afternoon snack	Low-fat kefir with bran
	Dinner	Beef steak

Recipes for the Dukan diet during the attack phase may vary according to the list of allowed foods.

Menu of the alternating phases of the Ducan diet

Dukan's diet is unique in that the "Alternation" phase with a rough menu for a week does not have a rigorous framework in a sequential meal. It is allowed to change the days of the week, change the places of meals, add snacks. The basic rule is to alternate protein and protein-vegetable days.

Day	To eat	Food, dish
one	Breakfast	Low-fat cottage cheese with soy sauce
	Dinner	Steamed fish cakes, yogurt
	Afternoon snack	Low-fat kefir with bran
	Dinner	Protein omelette with added milk 1. 5%
2	Breakfast	Boiled eggs, fresh vegetable salad with olive oil
	Dinner	Herb Chicken Soup
	Afternoon snack	Yogurt without additives, cottage cheese with bran
	Dinner	Warm seafood salad with green beans
3	Breakfast	Cottage cheese casserole with bran, served with yogurt
	Dinner	Fish soup
	Afternoon snack	Yogurt without additives with bran
	Dinner	Grilled chicken fillet with hard cheese
four	Breakfast	Scrambled eggs, vegetable salad
	Dinner	Zucchini puree soup
	Afternoon snack	Unflavoured yogurt or bran cottage cheese
	Dinner	Steamed chicken cutlets with stewed vegetables
five	Breakfast	Chicken Ham Omelette
	Dinner	Boiled chicken fillet topped with yogurt
	Afternoon snack	Low-fat cottage cheese with bran
	Dinner	Baked veal meatballs
6	Breakfast	Low-fat cottage cheese with dill, bran, soy sauce
	Dinner	Seafood soup, fresh vegetable salad with olive oil
	Afternoon snack	Tofu or hard cheese
	Dinner	Fish tartlets with stewed aubergines
7	Breakfast	Low-fat cottage cheese cheesecake with bran, serve with yogurt
	Dinner	Steamed chicken fillet
	Afternoon snack	Ryazhenka
	Dinner	Boiled egg, a portion of cottage cheese

Menu of the consolidation phase of the Ducan diet

Pierre Ducant's 3-step meal plan becomes more diverse. This allows you to diversify the menu. There is also a one-time intake of treats once a week.

Day	To eat	Food, dish
one	Breakfast	Curd casserole with berries
	Dinner	Ukha, a slice of whole grain bread with bran
	Afternoon snack	Apple or pear
	Dinner	Vegetable casserole with egg
2	Breakfast	Oatmeal cooked in milk up to 1. 5%
	Dinner	Light soup with pieces of fish, vegetable flan
	Afternoon snack	Hard pasta with low-fat cheese
	Dinner	Cheesecake, low-fat kefir with bran
3	Breakfast	Omelette with ham and tomatoes, a slice of wholemeal bran bread
	Dinner	Chicken vegetable soup, a piece of apple charlotte
	Afternoon snack	Berries or fruits
	Dinner	Cottage cheese with fermented cooked milk
four	Breakfast	Cheesecake, baked apple
	Dinner	Vegetable soup, cabbage stew with pork
	Afternoon snack	Low-fat kefir with bran
	Dinner	Baked salmon with asparagus
five	Breakfast	Cottage cheese with yogurt, berries
	Dinner	Bran pancakes with cheese and herbs
	Afternoon snack	Omelette with tomatoes
	Dinner	Steamed fish cakes, fresh vegetable salad with olive oil
6	Breakfast	Rice porridge cooked in milk up to 1. 5%, with apple
	Dinner	Zucchini pancakes, omelette
	Afternoon snack	Seafood salad, bran yogurt
	Dinner	Cottage cheese casserole
7	Breakfast	Cheesecake with berries and yogurt
	Dinner	Chicken fillet soup, slice of cereal bread
	Afternoon snack	Champignon Soup
	Dinner	Kefir or yogurt with bran

Stage 3 Diet Menu: Go back to your usual diet. Compliance with the recommendations directly affects the result of the work performed.

Further physical activity in the gym, walks in the fresh air will improve the shape and consolidate the result.

"Stabilization" phase menu Ducan Diet

In the weekly plan of the fourth phase diet, you can make changes by introducing your favorite dishes. A protein day is held once a week.

Day	To eat	Food, dish
one	Breakfast	Ricotta with berries, wholemeal chips
	Dinner	Chicken soup with durum wheat noodles, steamed chicken fillet portion
	Afternoon snack	Cheesecake, yogurt with bran
	Dinner	Fish tartlets with grilled vegetables
2	Breakfast	Omelette with tomatoes
	Dinner	Mushroom puree soup, slice of wholemeal bread
	Afternoon snack	Bran pancakes with fruit puree, yogurt
	Dinner	Seafood salad with vegetables
3	Breakfast	Oatmeal with dried fruit
	Dinner	Light vegetable soup, boiled veal, Greek salad
	Afternoon snack	Portion of berry or brownie cake
	Dinner	Chicken fillet meatballs, stewed cabbage, kefir with bran
four	Breakfast	Cottage cheese casserole with fermented cooked milk
	Dinner	Steamed fish cakes
	Afternoon snack	Yogurt with bran
	Dinner	Boiled beef
five	Breakfast	Scrambled eggs with vegetables, cheese
	Dinner	Vegetable soup, chicken breast stewed in soy sauce
	Afternoon snack	Cottage cheese casserole with berries, fermented cooked milk with bran
	Dinner	Salmon steak with asparagus
6	Breakfast	Cottage cheese with berries
	Dinner	Fish soup, seafood salad, slice of cereal bread
	Afternoon snack	Pancakes with zucchini
	Dinner	Beef stew with green beans, bran kefir
7	Breakfast	Cupcake with ricotta layer, cheese with wholemeal bread
	Dinner	Chicken soup with boiled egg, fresh vegetable salad
	Afternoon snack	Cheesecake with berry sauce
	Dinner	Casserole with fish, green beans and cheese

The menu offers a variety of mouthwatering dishes. It is important to keep track of the body's reactions, count calories, and exercise. A series of measures will allow you to keep your figure slim and fit.

Recommendations

The Pierre Ducant Protein Diet is a systematic approach to weight loss. For effective weight loss, you need to stick to a number of recommendations:

• despite the admissibility of the use of crab sticks and canned food, preference should be given to natural products;
• compliance with the regime of alcohol consumption to facilitate the work of the kidneys. The minimum portion is 2 liters of clean water per day. Thirst should not be allowed;
• physical activity will help maintain skin tone, improve body shape;
• the abundance of protein products reduces the risk of breakdowns, but if this happens, the tactics are as follows: next 2 days - protein; if a failure has occurred in the first phase, the phase is extended by two days; exclude hungry days; observe the daily routine, do not neglect sleep.
• the daily consumption of bran is mandatory (the portion is indicated in spoons): Phase I - 1. 5; Phase II - 2; III phase - 2. 5; Phase IV - 3.
• the duration of the phases is determined by the number of kilograms to be lost:

Dr. Ducan's step-by-step menu is optimal for a beginner and an experienced user of various types of diets. The principles of the diet are based on healthy eating and proper eating behavior.

If you want to save energy and efficiency, are confident in your strength and are ready for a systematic approach, the stages menu will serve as a tool to lose the hated extra pounds. Eat wisely and be healthy!

Benefits of the Pierre Ducan Diet

Pierre Ducan's diet, like any diet associated with restrictions on the consumption of certain foods, has both advantages and disadvantages.

Among the advantages, it can be noted, of course, first of all, a stable loss of extra pounds by reducing the consumption of carbohydrates and fats. Even if previously a person subjected his body to a large number of experiments and adhered to various diets, the Ducan method is capable of destroying the body's immunity to food restriction.

Unlike mono diets, the diet developed by a French nutritionist is quite varied. At the same time, you don't have to spend a lot of time preparing food or searching for special foods. There are no restrictions on portion size or amount of food consumed, you can eat as much as you want, when you want.

Dangers of following the Ducan diet

The main disadvantage of Dr. Pierre Ducan's diet is its imbalance: a large amount of protein and complex carbohydrates enters the body, there are practically no simple carbohydrates in the diet, and fat intake is strictly limited.

This deficiency becomes especially dangerous if a person adheres to a diet for a long time. If you decide to choose the Ducan diet yourself, be sure to take vitamin and mineral complexes that will reduce the harmful effect of consuming a limited amount of nutrients.

The absence or a small amount of fat consumed will disrupt the metabolism of fat in the body, including the metabolism of cholesterol. This can cause an increase in the level of bad cholesterol in the blood.

Since a large amount of protein enters the body during the first phase of the diet, the digestive and excretory organs (kidneys, liver) are exposed to excessive stress. Therefore, before starting the diet, it is necessary to carry out an examination of the internal organs. For people suffering from diseases of the gastrointestinal tract, liver and kidneys, such protein diets are contraindicated.

Also, the more protein you consume, the more protein breakdown products build up in the body. As long as you have healthy kidneys and drink at least 8 glasses of water a day, you are safe. Otherwise, you should abandon the Ducan diet.

It should also be borne in mind that the lack of carbohydrates in the diet causes a person to constantly feel tired and irritable.

Recommendations

Any diet is stressful for the body, which can lead to irreversible consequences. Therefore, before using any techniques, it is necessary to consult a specialist.