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.

products on the Ducan diet

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.

weighing on the Ducan diet

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.

get rid of belly fat with the ducan diet

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

sweet on the ducan diet

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".

rice noodles on the ducan diet

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.

body changes on the ducan diet

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.

gymnastics lessons on the Ducan diet

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.

weight loss with the Ducan diet

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

lack of a balanced diet in 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.