The most effective weight loss system is a ducan diet

25 April 2025

Pierre Dukan diet experts develop a diet to lose weight, based on practice for 40 years, who gained popularity in the masses and celebrities, for example, Duchess of Cambridge and Jennifer Lopez. Ducan avoids a lot of diet or phase. At each stage, it must be used in the permitted product menu that contributes not only for weight loss, but also to maintain the results achieved throughout life.

Basic rules of ducan diet

The basic ducan diet is the following principles:

Decreased daily calorie content is useless.The doctor claims that a decrease in daily calorie content during the diet gives short -term results. Returning to an ordinary diet, the weight being discarded will soon return. According to Ducan, only products that do not accumulate in your menu that must be used on your menu.

Restrictions in the number of products consumed are ineffective.Ducan diet is a monodietal antipode. Permitted to be used in the menu of 100 products that are permitted in any amount to feel full during the day.

The use of oat bran every day- need. Pierre's statement gripped that oat bran can be quickly saturated, eliminating toxins and toxins from the body. Every day you have to eat 1, 5-3 tablespoons of Bran, drink lots of water.

You can't do it without physical activity.Without physical activity, subject to the diet, you can reach the point of "not burning kilogram" when weight stops. With physical activity, the body works differently. According to the Ducan diet, it is necessary to walk every day, it is advisable to do morning training, play sports or fitness several times a week, and not use an elevator.

According to Ducan diet rules, 4 main stages must be observed:

Phase attack

Ducan diet "attack" is the first and effective phase, which gives a strong limit on the menu. The main goal is to burn fat that accumulates in the body. This is done by consuming exclusive protein products with minimal fat.

Consumption of protein foods by ducan diet contributes to fast saturation, therefore, the volume of some of the food will be reduced. The body spends more energy for protein excavation than it receives, as a result of being overweight quickly leaves. In the "attack" diet stage that there was a sharp weight loss, which, according to the doctor himself, motivated further stages.

Before observing the ducan diet, it must be clearly definedThe phase of the "attack" phase. It is determined based on the number of extra 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;More than 30 kg = 7 days.

As long as compliance with the "attack" of the grump diet, it is necessary to comply with the following rules:

Include in the daily menu of using 1, 5 drops of oat bran, drink a lot with water. With individual intolerance, you can replace the bran with a buckwheat. It is important to drink at least 1, 5 liters of pure water without gas per day. It is recommended to do morning training. During the diet, it is very important for hiking in fresh air for at least 20 minutes a day.

Permitted products

"Diet Diet" attack - Permitted Products:

Prapaskah meat: beef, horsemen, beef, pork (6%fat), rabbit;
Birds (except for ducks and geese, eaten for skinless food): chicken, turkey, quail;
Offal: kidney, liver, tongue, lung -lung;
HAM (no more than 4% of fat content, consumed without skin);
Fish in any form: raw, baked, canned, fried, steamed;
Seafood;
Quail and chicken eggs: protein in unlimited amounts, egg yolks are not more than 2 pcs per day;
Low -fat or with a minimum percentage of fat and milk products;
Natural yogurt;
Crab sticks (no more than 7 pcs when eating).

As additives on the ducan diet in the "attack" phase, they are permitted:

Olive oil, vegetables or rapeseed (1 stip per day);
Orange juice;
Tomato paste (2 tablespoons per day);
Apples, soybeans, balsamic vinegar;
Herbs and Spices -Rempah: Jintan Seeds, Thyme, Rosemary;
Onion;
Baking powder dough, gelatin and yeast in the preparation of dishes;
Cornsshons as a snack (2 pcs a day);
Sugar substitute.

Observing a ducan diet, it is recommended to drink herbal, black and green tea, berries stew, tincture, coffee, but without sugar during the day. The amount of salt used must be reduced to a minimum.

Menu for every day

Ducan Diet - Menu for each of the phase attacks (breakfast, lunch, afternoon snacks, dinner):Monday:

Soft cheese;
Roll of meat with eggs;
Kefir;
Boiled chicken breast.

Tuesday:

Omelet;
Rabbits in tomato sauce;
Kefir;
Drado with a lemon grilled sauce.

Wednesday:

2 boiled eggs;
Beef steak with mustard;
Milk;
Seafood cocktails.

Thursday:

Syrniki;
Trouts baked in the oven;
Natural yogurt;
Turkey boiled in cream sauce.

Friday:

Curd Casserole;
Sturgeon ears;
Soft eggs;
Tealis is made from beef in tomato sauce.

Saturday:

Ham;
Chicken soup;
Kefir;
Salmon is baked in the oven.

Sunday:

Hamlet with HAM;
Herring is a little salty;
Milk;
Driving from beef.

Change phase

According to the Ducan diet in the "change" phase, the coveted results were achieved. This is the main stage in losing weight. The duration is determined by excess weight loss, that is, when the desired results are achieved, then the "change" phase according to the ducan diet ends. At this stage, in the menu, in addition to protein products, vegetables and spices that are rich in fiber are inserted.

You can use vegetables that are permitted both in cheese and in the finished form. However, they are allowed in the ducan diet menu at this stage not every day. This must take turns exclusively protein day (according to the "attack" phase) with days when vegetables and spices are permitted on the menu.

Alternating Protein Day with a MixtureWith a ducan diet determined based on the desired weight loss:Up to 10 kg = 1/1Up to 20 kg = 2/2From 30 kg or more = 5/5

According to the Ducan diet, in the "change" phase, it is necessary to increase the daily consumption of Oatmeal Brans to 2 tablespoons. According to individual indications, they can be replaced with wheat or soba bran, brewed on water. The use of pure water to 2 liters per day increases. Physical activity must also be greater. According to the Ducan diet, it is necessary to walk in fresh air for at least 30 minutes a day during the "replacement" phase. Don't forget about morning exercise for rapid achievement from the desired results of weight loss.

What is possible, what can't be eaten?

What can be eaten in the change phase according to the Ducan system:

All protein products can be accepted in the "attack" phase;
All spices and additives are included in the "attack" phase menu;
Vegetables and Green: cucumbers, tomatoes, paprika, pumpkin, asparagus, spinach, parsley, salad, cabbage, radish, zucchini, eggplant, onion and on legged, celery, patch beans, beets, carrots;
1 bad apple per day;
Mold.

The important nuance of the "change" phase of the ducan diet is that protein products that are permitted in the first phase can be mixed arbitrarily, and only two types per day can be selected from additional.

In the "change" phase by the Ducan diet, the following products must be excluded from the menu:

Meat and fatty poultry (duck, geese);
Oily dairy and milk products;
Potatoes, peas, beans, corn, lentils;
Avocado, olives, olives;
Cereals, pasta, and bread products (with the exception of 2 pieces of wheat bread per day);
Grilling, sweet dessert, chocolate;
Sugar;
Mayonnaise.

Menu by day

Changing phase - Menu on a ducan diet (breakfast, lunch, afternoon snack, dinner):Monday:

Omelet;
Ears of trout;
Milk;
Rabbits in sour cream sauce.

Tuesday:

Ovaries in French;
Chicken cream suop;
Cucumbers, tomatoes;
Beef steak. White cabbage salad.

Wednesday:

Soft cheese. Apple;
Seafood cocktails;
Boiled eggs;
Different from young cows.

Thursday:

Soba porridge;
Tom yam soup with shrimp;
Kefir;
Türkiye is boiled with vegetables.

Friday:

Natural yogurt;
Steamed chicken breast;
Ham;
Salmon is a little salty.

Saturday:

Cucumber scrolls;
Borsch with meat;
Natural yogurt;
Mackerel is filled with vegetables in the oven.

Sunday:

Syrniki;
Beef pieces;
Kefir;
Fish soup.

Improvement phase

Consolidation phase according to the ducan systemThis is a gradual way out of the diet. At the same time, a person continues to lose weight, but not so intensive, about 400 grams per week. The duration of this phase is calculated individually, depending on the kilogram discharged, based on the principle of 1 kg from the weight that previously dropped 10 days "consolidated". For example, for someone who has lost 6 kg, the duration of the "consolidation" stage must be 60 days.

Ducan diet menu expands in the "consolidation" phase:

Fruits that are not sweet are added, with exceptions to bananas, cherries, and grapes. But the permitted daily parts of the permitted fruits must not exceed the size of the middle apple.
Permitted to introduce 6% cheese into food.
Twice a week you can use potatoes, rice, pasta, peas, nuts and beans on the menu.
At this stage, the daily norm of oatmeal bran into 3 tablespoons increases with a ducan diet. Water cleaned without gas must be drunk at least 1, 5-2 liters per day.

It is important to observe physical activity, involved in filling or fitness, walking from 30 to 60 minutes a day.

The feature of the "consolidated" ducan diet phase is so called"Party". This is a food like that, when allowed to eat everything that is wanted by the soul and stomach. They are arranged once a week and only in one meal, for example, for lunch. Also, on a ducan diet, fasting day must be done once a week - protein. That is, to use exclusive protein products in the menu according to the "attack" phase.

List of recommended products

Ducan product diet in the consolidation phase:

All protein products are permitted in the "attack" phase;
All vegetables, additives, and spices are permitted in the "consolidation" phase;
Sour and sweet and sweet fruit: oranges, tangerines, grapefruit, apples, kiwi, pears;
Berries: melons and watermelons no more than 400 grams per day;
Rice, potatoes, corn corn, peas, pasta, products containing starch 2 times a week;
Cheese 6% fat content not more than 40 g per day;
Honey - 3 teaspoons per day;
2 slices of bread.

Detailed menu

Dukukan's diet - menu in the consolidation phase (breakfast, lunch, afternoon snacks, dinner):Monday:

Oatmeal with honey;
Chicken soup with noodles;
Orange;
Meat in French. "Vitamin" salad.

Tuesday:

Omlet with ham and cheese;
Borsch with meat;
Mandarin, Kiwi;
Pilaf with beef. Cucumbers, tomatoes, Bulgarian pepper.

Wednesday:

Syrniki;
Paelia with seafood;
Apple;
Türkiye is filled with prem in the oven.

Thursday:

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

Friday:

2 boiled eggs;
"Party" -DE everything we want according to the Ducan Diet;
Kefir;
"Tom-Yam" soup with seafood.

Saturday:

Natural yogurt;
Seafood;
Kefir;
Bowed by Chop.

Sunday:

Curd Casserole;
Ear of Sturgeon;
Pomelo;
Pasta with cheese and ham. Green.

Stabilization phase

Ducan diet stabilization phase is a rule of food behavior that must be followed throughout life to maintain the results achieved from weight loss and do not gain weight in the future.

According to the Ducan Diet, you must comply with the Principles of 4 Basics in the "stabilization" phase:

Use 3 tablespoons of bran oats and drink at least 1, 5-2 liters of non-sparkling water per day;
Give special attention to your physical activity: Avoid the elevator, walk every day for at least 30 minutes, do morning exercise, involved in fitness;
Once a week to regulate the day of protein demolition according to the "attack" phase;
In their daily diet, all products or eating according to the "consolidation" phase. It is recommended to use fruits in the menu in the morning.

According to the Ducan diet, the stage of "stabilization" is no longer a restriction, but a lifestyle. Don't worry about a vacation when you want to enjoy culinary delights, because today you are able to buy "parties". The day after "far from the stomach", the "attack" protein must be adjusted to avoid excess weight enhancers.

Products that are permitted and prohibited

Permitted products according to the ducan system in the stabilization phase:

Low meat varieties -Mak (beef, beef, horse rider, pork 6%, rabbit);
Poultry meat: chicken, turkey (without skin);
All fish varieties in any cooking variations;
Low -power milk and milk products;
Seafood;
Innards;
HAM is slim without skin;
Chicken eggs and quail;
All vegetables (potatoes and nuts are consumed in the menu no more than 2 times a week);
Fruits (with the exception of cherries, bananas and grapes), are advised to be used in the first half of the day;
Honey 3 teaspoons per day;
Bread (2 slices per day), pasta;
Lemon, lemon juice;
Cocoa;
Mold;
Soy sauce, tomato pasta (2 tablespoons per day), adjika;
Spices and additives (parsley, coriander, ginger, cumin, pepper);
Gelatin, baking powder dough, yeast;
Vegetables, olive oil;
Tea, coffee, IV, and stew of sugarless herbs.