Ducan's diet-daily product and menu table with recipes

The Ducan diet has always been at the top of the list of best eating patterns. Almost every third of dieters try to persevere. Because of the need to strictly control her dietary compliance, she has received a lot of criticism. But statistics show that almost all the people sitting on it have lost a lot of excess weight and no longer gain.

The Dukan diet was developed by French nutritionist Pierre Dukan. He spent nearly 40 years conducting all the necessary research and showing the final results of his work to the public. A personalized weight loss method created by doctors has become very popular and almost immediately welcomed.

The essence and principles of the Ducan diet

The main essence of the diet is to divide the entire weight loss period into 4 stages, each with a different diet.

The basic principles of the Ducan diet are based on the following:

• Eliminate fat from your diet.
• Eat chicken, turkey. Fish should not contain a lot of fat.
• Lean dairy products are allowed. Natural yogurt with fruit additives allowed.
• Sugar and salt-strictly controlled to a minimum, but various natural sweeteners and flavors are not excluded.
• For each stage, only the specific product list is characteristic.
• Vegetables need to be boiled or steamed, or roasted.
• You must drink up to 2 liters of still drinking water per day.
• Consume 1 scoop of oat bran every morning.

important!It is not recommended to steam starchy vegetables such as potatoes and some beans.

Where to start

Before starting a diet, you must be prepared for a positive result. Thanks to the Ducan menu, you can watch an inspirational movie or read reviews from people who have successfully lost all their excess weight.

In addition to motivation, it is also important to see a doctor or dietitian. It may be possible to recognize certain diseases, so this method of weight loss is not suitable for individuals.

Stages of the Dukan protein diet

Ducan diet to lose weight needs to be divided into 4 stages, the names are as follows:

• attack.
• Alternate (also called cruise).
• Anchored.
• stable.

period

The first stage "attack" is the shortest, and its duration depends on the initial weight of the dieter. If you need to lose up to 5 kg of excess weight, then the "attack" only needs to be extended by 2 days, from 5 kg to 10 kg-multiply by 3, from 10 to 20 kg-5, from 20 to 30 kg-a week. When it exceeds 30 kg, the duration of this stage is 10 days.

The second stage of "alternation" is the basis of Dukan's diet. Its duration also depends on the excess weight. It is necessary to adhere to the nutritional phase until the weight loss reaches the required weight. On average, the "alternating" or "cruising" period lasts from 2 to 6 months.

The duration of the third stage of "consolidation" depends on the number of pounds thrown. Every kilogram lost is the spiritual state for 10 days.

It is recommended to make the fourth stage "stability" a habit for the rest of your life, because it helps to maintain a normal weight and stay healthy.

Stage description and rules

First, the body needs to prepare for a reduced diet, and then start the process of losing weight, after which it needs to consolidate the results and adapt to a new lifestyle without harmful products.

attack

During the attack, the body must be adjusted to destroy fat. You can eat at any time of the day, but you can only eat certain foods.

Meat and fish should be cooked or steamed. It is allowed to add vanilla powder or coconut to the yogurt.

Alternate or cruise

The cruise is about alternating vegetable and protein days. You can alternate them from 1 to 5 days. Nutritionists recommend sticking to the 1/1 or 2/2 plan. As protein, you can consume products in the attack phase, low-fat curd, and kefir.

important!Potatoes, rice, peas, avocados and grains are strictly prohibited.

Docking or merging

Ducan's menu allows for a more virtuous stage of indulgence. Once every 7-10 days, you can arrange regular days and eat in moderation. But at the same time, in the same period, it takes 1 unloading, a day of complete protein.

Rice, peas, pasta, potatoes and beans can only be eaten twice a week. Cheese and bread also need to be reduced.

stable

Pierre Dukan recommends sticking to the stable menu for life. This kind of nutrition can smoothly form a correct lifestyle.

The main principles of the fourth stage:

• Drink up to 2 liters a day. Clean water.
• Stay active and walk for half an hour in the fresh air every day.
• Have a protein fasting day once a week.
• Start with 3 tablespoons every morning. Lake Cereal

List of approved products at each stage

Diet stage	Allowed products
attack	Lean meat (turkey and chicken); a fish; Eggs (not more than 2 per day); Certain types of natural herbs and spices (mustard, sugar substitutes, vinegar, garlic, lemon juice); Low-fat yogurt without additives.
alternately	The first phase of the product; asparagus; artichoke; Eggplant, radish, radish, zucchini; Cabbage, broccoli; mushroom; Onions and leeks; pumpkin; Tomatoes and cucumbers; Sorrel, spinach, celery; beans.
Anchored	Products of the first two stages; Fruits and berries (except cherries, bananas, melons and grapes); 2 slices of bread a day; Mature cheese varieties; potato; spaghetti; Rice, beans and peas.
stable	You can eat anything, but in moderation. However, it is recommended to completely switch to proper nutrition.

Sample menu for each day of all stages

Sample description of the weekly menu for all stages of the Ducan diet:

stage	breakfast	dinner	dinner
attack	Processed cheese with scrambled eggs; fried chicken; Omelet; Boiled eggs; Meat slices in the oven.	Steamed chicken or fish lean meat pie; Chicken broth or thick soup; Boiled or roasted chicken; Bone meatballs Lean veal steak with lemon juice and thyme.	Herb Roast Meatballs; Ham omelet Steamed or grilled fish; Light fish cakes.
alternately	Protein Day: Ham omelet dyukanovskie syrniki; Hard-boiled or half-boiled eggs; Nonfat cheese. Belkovo-Vegetable Day: Hard-boiled and half-boiled eggs; Raw vegetables or roasted; Omelet or scrambled eggs with tomatoes; Oat bran pancakes.	Chicken chops or meatballs; Dukan flatbread Chicken soup ear; Lean chicken skewers. Boiled or grilled chicken with grilled vegetables; Meatball soup; vegetable salad; Stew vegetables with meat.	Lean broth and broth; Grilled or steamed fish; Garnish with vegetables and kefir. Fish baked in the oven with mushrooms; Vegetable stew; Steamed meatloaf with steamed vegetables.
Anchored	The menu is almost the same as the rotation phase ratio. Now you can eat pasta twice a week, boil potato skins or cook soup with potatoes.
stable	Any recipe made from natural products to get proper nutrition.

notes!You can independently develop a menu for each day of Dukan’s diet.

menu

Ducan diet has a variety of recipes. All of these are made only from foods that are allowed in the diet.

Dukan Soup

The soup needs the following ingredients:

• 500ml chicken broth;
• 1 smoked chicken leg;
• 1 onion;
• 2 tablespoons. Lake oat bran;
• 1/2 teaspoon vegetable oil;
• 1/2 teaspoon turmeric
• Spice and salt to taste.

It should be prepared like this:

1. Finely chop the onion.
2. Lightly coat the pan with oil to brown the onions slightly.
3. Remove the skin of the ham, separate the meat from the bone, and cut into small pieces.
4. Pour the broth over the fried onions, add oat bran and meat.
5. Bring everything to a boil over low heat, then simmer for 15 minutes.
6. Then, if necessary, add turmeric, spices, and salt, and mix.

notes!If the smoked ham is already salty, it is best not to add salt to the broth.

Cheese casserole

The diet casserole contains no sugar and salt, which is ideal for protein days in alternate phases.

The following ingredients are required:

• 500 grams of low-fat cheese (non-granular);
• 4 eggs;
• Sugar substitute.

The step-by-step preparation of low-calorie sugar is as follows:

1. The curd is mashed and mixed with the eggs.
2. Soak the sweetener tablets with a little water, then add them to the curd block and mix.
3. Grease the baking sheet with a piece of butter.
4. Spread the curd evenly on a layer and put it in the oven at 170°C for half an hour.

notes!To prevent the casserole from burning and sticking to the baking sheet, you can sprinkle bran on the mold.

Du Mayonnaise

Du mayonnaise for attack is made from the following products:

• 3 raw egg yolks;
• 100 ml Vaseline oil;
• 1 teaspoon mustard;
• 1 teaspoon of apple cider vinegar (you can substitute wine);
• A few drops of lemon juice;
• A pinch of salt
• Half a slice of sugar substitute.

According to the algorithm, you need:

1. Beat the egg yolks with salt.
2. Add sugar substitute and stir.
3. Slowly 1 teaspoon. Pour in liquid paraffin and stir gradually.
4. Continue to stir the mixture and pour in the vinegar and lemon juice.

Another variant of Du Mayonnaise is suitable for the attack phase. For him, you need:

• 300 ml of light yogurt without additives (you can use slimming curd instead);
• 3 hard-boiled eggs with yolk;
• 1 teaspoon mustard;
• Season with salt and pepper.

You need to cook like this:

1. Grind the egg yolk with a fork until smooth.
2. Add yogurt and mix well.
3. Add salt, mustard and pepper, and mix again.

Pierre Ducan's meat intolerant vegetable diet

Vegetarians will find it difficult to adhere to the Dukane diet, especially on protein days. However, there is an effective way to transfer it without interruption-use vegetable protein instead of animal protein. Soybeans will help a lot here. In the third stage, it is necessary to increase the intake of vegetables in the diet.

result

During the attack, the weight will drop rapidly by 2 to 7 kg. In the second stage, all excess quality is thrown off, because this is the goal of the alternate stage. In the final stage, the results are consolidated, so 1-2 kg may disappear.

Contraindications

There are many contraindications to the Dukan diet, so be sure to consult a doctor before using it.

notes!Although this nutritional method was written by a doctor, it has received many critical reviews from other experts and nutritionists.

Its contraindications are:

• Destruction of the kidneys and liver;
• hypertension;
• The presence of gastrointestinal problems;
• Hormone disorders and endocrine system disorders;
• Old age or adolescence;
• Pregnancy or breastfeeding;
• Allergic to plant protein or lactose.

Pros and cons

Dr. Pierre Ducan’s diet for weight loss has many benefits:

• There is no strict limit on food consumption.
• A balanced and varied diet.
• Lose weight quickly in the first phase, which prompts further continued eating.
• Healthy progressive weight loss and long-term fixation will not allow you to regain the weight you lost.

This technique exposes the following shortcomings:

• The function of the liver and kidneys deteriorated.
• The metabolism slows down.
• Appetite is suppressed, so fatigue and drowsiness continue.
• Due to the excessive production of ketone bodies, an unpleasant smell will be emitted in the mouth.
• Vitamin deficiency.
• The appearance of constipation.
• hormone imbalance.

Ducan diet faq

Although there are detailed descriptions of each stage of the Dukan diet, people still have many questions.

What is dangerous

If the work of certain organs and body systems of a weight loss person is disturbed and does not receive a doctor’s consultation, Pierre Ducan’s diet may be dangerous. In other cases, such foods will not cause serious harm to the body.

Can I use it during pregnancy and breastfeeding

Pregnant and breastfeeding women should not adhere to this diet. The daily Ducan diet menu cannot provide the body with all the necessary nutrients and vitamins. On days of strict fasting, stress and fatigue will come, which may be harmful to young mothers.

Can drink

Alcohol is not recommended, but it can be used to prepare food.

notes!Alcohol contains high calories and is unhealthy. In addition, physical intoxication reduces the motivation to lose weight because it reduces his strength, will and desire for something.

Is honey okay?

The Dukan Food System not only bans the consumption of honey, but also bans the consumption of dried fruits containing nuts. They contain elevated glucose levels, such as certain types of berries.

What bran to use

The most useful is oat bran, which should be used every day. This is a simple and effective way to start your metabolism, which slows down in any diet.

What is COM

COM stands for simple skimmed milk powder. It is difficult to find in regular stores, but it is often used to prepare dietary products from the Dukan diet.

What to do in case of failure

Because the diet is quite difficult, it is difficult for people who are just beginning to lose weight to adapt. Don't give up if you encounter a malfunction, just continue to eat according to the plan, as if there is no violation. However, it is necessary to add an extra day during the phase of binge eating.

notes!In the event of a malfunction, it can be helpful to increase your strength load to reduce your accumulated calories.

Dukan food can rightfully be considered the "queen" of all diets. Over the years, it has helped thousands of desperate overweight people lose weight. Despite the negative comments from doctors, ordinary people who have tried it point out the effectiveness of the technique. This will require a lot of patience and persistence for the entire required time, but the results will pay off.