Ducan's diet: menu for the week, recipes, nutritional characteristics

6 November 2021

The diet owes its appearance to the European nutritionist Pierre Ducan. His career began when an acquaintance asked him to develop a special menu for him to get rid of extra pounds, and Dukan did not refuse. In 8 days his patient managed to lose 4 kg.

The nutritionist spent the next thirty years of his life studying the effect of certain foods on the human body, as well as their possible compatibility. The result of the work was the now famous Ducan diet.

The essence of the diet

The diet includes 72 foods that contain protein. And 28 more are vegetables. The main emphasis is on not only losing weight, but also being able to keep it. How can this be achieved? By reducing the level of carbohydrates in your own diet. That's why the diet is called "low carb" or "high protein".

What does the Ducan diet menu for the week consist of? This will be discussed in separate sections.

Phases

Those who will experience the effects of the Ducan diet should take into account its constituent phases. There are four of them. The first two are aimed at reducing weight and achieving the desired figure on the scales, the third is designed to consolidate the achieved result. The fourth phase is maintaining the new weight and keeping the body in that state.

For each phase of the Ducan diet, the menu for the week is presented in the relevant sections.

It should be remembered that the more a person weighs, the longer his diet lasts.

Calculation of stages

It depends on how many pounds you need to lose. So, in the first phase, "Attack", if you need to get rid of 1-5 extra pounds, the number of days is 1-2. For those wishing to lose 5-10 kg, the time spent in the first phase varies from 3up to 5 days. And for those who need to lose more than 10 kg, the duration of this stage will be 5-7 days.

The "cruise", or the second phase, lasts from 2 to 6 months.

The third phase is "Consolidation". Its passage depends on the amount of weight lost. 1 kg of weight is equal to 10 days "Consolidation". Thus, if you have managed to lose 10 kg, you will have to endure 100 days of the third phase.

It's necessary

When following the Ducan diet, it is extremely important to follow the following recommendations:

Physical activity is mandatory. It can be any sport that is to the taste of weight loss - going to the gym, yoga, dancing. In general, everything. Homework is great for speeding up the weight loss process.
Outdoor walks are important. Don't forget about them.
Drinking 2 liters of water a day will help relieve stool problems. If you follow a diet, you may experience such a nuisance as constipation. To avoid this, it is recommended that those who lose weight drink fresh water in the specified amount. In addition to affecting bowel function, water is also a great way to moisturize your skin.

Consumption of fermented dairy products should not exceed 1 liter per day. This volume is sufficient for the normal functioning of the digestive system.

professionals

The positive aspects of changing the diet are as follows:

Getting enough protein helps strengthen muscle tissue.
Due to the high water consumption, the skin becomes more elastic.
The diet helps in the fight against "orange peel" - cellulite.
If you follow it, you do not need to eat by the hour. There are no strict rules for this diet.
From the permitted products you can eat as much as you want. Therefore, the weight loss person does not feel hungry.
When following this diet, you do not need to constantly count calories.
The recipes are quite varied. This will help you eat deliciously.
The diet can be maintained for a long time. It is safe for health.

A bonus is the menu presented for the week according to the Ducan diet for each phase.

Cons

The development of a European nutritionist also has a number of shortcomings. What can be attributed to them?

The diet can hardly be called balanced, so a person does not get the necessary vitamins and minerals.
In the absence of nutrients there is a disturbance in the functioning of the gastrointestinal tract and nervous system.
If the first phase is observed, dizziness is possible. Increased fatigue is noted.
It is difficult to call this diet cheap, because the price of many protein products bites.
Bad breath due to high consumption of protein products is one of the significant disadvantages.

For the first phase of "Attack", recipes and menus for the week of the Ducan diet will be given below.

First phase. What can you eat?

It's called "Attack. "Aimed at active weight loss. According to Ducan's diet, the menu for the week provides a diet based on protein products. These are fish, meat, eggs, dairy products.

The list of approved products is presented below:

Meat - beef, chicken, turkey, beef, rabbit.
By-products - beef and chicken liver, chicken stomachs, chicken hearts, beef kidneys and tongue.
Any fresh fish.
All kinds of seafood - shrimp, mussels, squid, octopus.
Eggs. There are limitations here. The yolks can be eaten up to 2 at a time, there are no restrictions on protein.
Low fat dairy products: milk, kefir, cottage cheese, natural yogurt.

Everything is prepared without the addition of oil. You can eat in any quantities, forget about counting calories. An example of an "Attack" menu for a week on the Ducan diet is presented below.

Additional products

According to Dukan's protein diet, the following foods are allowed in the menu for one week:

Tea and coffee.
Soy sauce.
Spices.
Lemon.
Tomato puree - 2 tbsp. in one day.

Of course, there must be restrictions on them. It is important to strictly follow the diet to achieve the desired results.

Menu for the first phase

For the Attack phase, the menu for the week of the Ducan diet is not as varied as we would like. But the protein gives a feeling of satiety. An approximate weekly diet is shown in the list below. It is worth noting that the phase lasts oneweek if you need to lose more than 10 kg.

Monday

Breakfast. Cottage cheese up to 1% fat, green tea with milk.
Dinner. Chicken broth with pieces of chicken, grilled breasts, weak coffee with milk.
Snack. A glass of kefir.
Dinner. Offal salad with lemon juice and spices, tea.

Tuesday

Breakfast. Boiled chicken egg or omelet of two eggs, coffee with milk.
Dinner. Fish meatballs in tomato puree sauce, tea or coffee.
Snack. Beef soup.
Dinner. Steamed meatballs, green tea with milk.

Wednesday

Breakfast. Cottage cheese casserole with protein, coffee with milk.
Dinner. Salad with seafood, boiled fish, tea or coffee.
Snack. A glass of milk or yogurt.
Dinner. Chicken with yogurt sauce, tea with milk.

Thursday

Breakfast. Cheesecake with yogurt sauce, coffee.
Dinner. Offal soup, turkey or stewed chicken, tea.
Snack. Boiled egg, a glass of kefir or milk.
Dinner. Protein-boiled casserole, green tea with milk.

Friday

Breakfast. Steamed meatballs, coffee.
Dinner. Beef broth with pieces of meat, meat stew, tea with milk.
Snack. Milk pudding, yogurt.
Dinner. Boiled shrimp, tea.

Saturday

Breakfast. Squid and shrimp salad with lemon juice, coffee with milk.
Dinner. Boiled casserole with yogurt sauce, milk tea.
Snack. Chicken souffle, green tea.
Dinner. Steam cutlets with tomato sauce.

Sunday

Breakfast. Chicken and beef salad with egg, coffee with milk.
Dinner. Boiled chicken legs, coffee or tea.
Snack. A glass of milk or kefir.
Dinner. Cottage cheese, pureed with yogurt.

In the "Attack" phase of the Ducan protein diet, the menu for the week looks like this. You can and should make diet changes according to your tastes and fantasies.

Phase two

Its name is "Cruise". Approximately half a year is the duration of the "Cruise" phase of the Ducan diet. In the weekly menu, the alternation of protein and protein-vegetable days is an innovation that contributes to a more varied diet.

You can alternate the days as it is convenient for weight loss. Some choose day by day, some - two by two. Others reach five protein days, followed by five protein-vegetable days. Everyone chooses independently. Dr. Dukan himself recommends alternating one by one. This scheme is the safest and most easily tolerated by the human body.

The "cruise" includes all products allowed during the first phase, plus starch-free vegetables are added.

What should I eat

The menu for the week according to Ducan's diet in the "Cruise" phase, as mentioned above, is expanding. Now vegetables are added to the meat. And here is a list of weight loss products:

Vegetables - cucumbers, tomatoes, peppers, zucchini, radishes, asparagus, beans, cabbage, pumpkin, lettuce, celery, soy.
Milk drink - 1 pc. in one day.
Baby cocoa without sugar - 7 grams per day.
Skimmed milk powder - 3 tbsp. l. in one day.
Soy sauce - BGN 1 per day.
Sour cream 3% - 30 grams per day.
Chicory - 1 hour BGN one day.
Poultry sausages - 100 grams per day.
Cheese 7% fat - 50 grams per day.

Menu for the second phase

Given the duration of the "Cruise", the ration presented for the week is approximate. Weight loss may include new meals based on the list of allowed foods.

Monday

Breakfast. Fried eggs of two eggs with cheese, chicory with milk.
Dinner. Vegetable soup with chicken, vegetable casserole, tea or coffee.
Snack. Fermented milk drink - 1 pc. , casserole with cottage cheese.
Dinner. Salad with beef and vegetables, seasoned with sour cream, green tea with milk.

Tuesday

Breakfast. Chicken sausages - 100 grams, coffee with milk.
Dinner. Cheese soup with chicken, vegetable salad, chicken skewers, tea.
Snack. Vegetable salad with seafood, green tea.
Dinner. Fish meatballs with sour cream and tomato sauce.

Wednesday

Breakfast. Cottage cheese casserole with yogurt sauce, boiled egg, coffee with milk.
Dinner. Fish soup with vegetables, meat stew with paprika, chicory.
Snack. Turkey sausages, tea.
Dinner. Chicken fillet with cheese, green tea with milk.

Thursday

Breakfast. Vegetable salad with sour cream, cocoa with milk.
Dinner. Vegetable soup with offal, vegetable stew, chicken souffle, tea or coffee.
Snack. Cottage cheese with spices and cucumber, kefir.
Dinner. Fish meatballs in tomato sauce, green tea.

Friday

Breakfast. Scrambled eggs with sausages, coffee with milk.
Dinner. Beef soup with vegetables stuffed with sour cream squid, chicory.
Snack. Boiled shrimp with lemon juice, tea.
Dinner. Casserole with cottage cheese, green tea with milk.

Saturday

Breakfast. Light vegetable soup, chicory.
Dinner. Turkey meatballs, vegetable salad, tea with milk.
Snack. Cottage cheese with yogurt.
Dinner. Stuffed peppers, green tea.

Sunday

Breakfast. Scrambled eggs with chicken and sweet pepper, coffee with milk.
Dinner. Offal and vegetable soup, turkey with cheese and sour cream, tea.
Snack. Kefir with cucumber and herbs.
Dinner. Boiled squid, green tea with milk.

As you can see, the menu for the week during the "Attack" and "Cruise" phases according to Dukan's diet is designed in such a way that those who lose weight do not feel hungry.

It is important to know

Eat 2 tablespoons of oat bran every day.

If constipation occurs, eat 1 tablespoon of wheat bran.

It is recommended to consume no more than 800 grams of dairy products per day.

Don't be afraid that the weight will go away more slowly. This is due to the appearance of vegetables in the diet. Active weight loss occurs only at the time of the "Attack" phase, thanks to the protein diet. During the "Cruise" phase, the weight may stop for a few days. Thus, the body recovers to a new diet.

"Consolidation"

The menu for the week of weight loss according to Dukan's diet is gradually expanding. The third phase, called "Consolidation", is a clear example of this. There is a gradual return to normal life and habits. The main goal at this stage is to consolidate the achieved weight. For 1 kilogram lost there is a "payback" for 10 days "Consolidation". Thus, if you have managed to lose 10 kg, the fixation phase will be 100 days.

At this stage, foods that contain starch are introduced into the menu. And another pleasant moment is the "feast". The moment when you can afford everything your soul desires.

The number of days of "Consolidation" is divided into 2 parts. In the first, you can eat 1 serving of starchy foods and celebrate once a week. The second allows you to "feast" and eat starchy foods twice a week. If the third phase lasts 100 days, then it is reduced by half. The first 50 days - one starchy meal and one "feast" a week. The second 50 days are respectively in the ratio 2/2.

Its possible

The diet is extended to include:

pasta. No more than 200 grams per meal.
The lentils are also 200 grams.
Beans, peas and other legumes. Their portion is 200 grams.
Potatoes and rice. The first is boiled or baked. Its quantity is 1-2 pcs. Rice is allowed in the following quantities: cooked polished - 125 grams at a time, whole grain - 200 grams per meal.

Holiday

Simple rules will help you not to break the menu for a week of Ducan's diet and not to lose a beautiful figure. What should you consider?

Two holidays in a row are prohibited.
You can celebrate, but without any additions. They put in a portion, ate it, and forgot it until the next stomach feast.
The festive table includes a first course, a second course and a dessert. All this in quantity - 1 pc. That is 1 first, 1 second and 1 dessert.

An important rule from Ducan

If the third phase is observed, you should choose for yourself a day of fasting, ie protein, and observe it for life.

Observance of the protein day is a guarantee against the return of excess weight. The nutritionist recommends staying on Thursday.

As for the menu for the week of the Dukan protein diet for the third phase, it is based on the menu of the second phase with the addition of new dishes. For example, rice soups can be cooked, and pasta can be used as a side dish in various cooking options.

The final stage

Slowly, but surely, the extra pounds disappeared. The thinner has reached the cherished goal - the arrows on the scales of a certain number of kilograms. But it's too early to relax and start "splitting". Weight is an insidious thing, as it is gone, so it will return.

What to do? Is everything in vain and is there a high risk of regaining unwanted weight? Don't panic. If you follow the approximate menu for a week of the Ducan diet, the weight will disappear forever.

The fourth phase is stabilization. What does it include?

Return to your usual diet. Well, as usual. . . The person who has lost weight eats according to the rules of the third phase - "Consolidation". Proteins and vegetables can be consumed in any quantity, fruits - one unit once a day, a slice of cheese and 2 products that contain starch.
Remember to choose a protein day and follow it strictly. By eating what you want 6 times a week, and spending only 1 day on protein, one will be able to maintain the weight achieved with such work.
Drink 2 liters of fluid every day.
Eat 3 tablespoons of oat bran every day. And this rule is now followed for life.
We do not forget the walks. At least 20 minutes a day.
For sports - too. You should study three times a week. At least an hour. If possible, spend 1, 5 hours on your body daily.

To whom the diet is contraindicated

Even this one of the safest diets has a number of contraindications. Who should not follow it:

People with impaired metabolism. The first phase involves rejection of carbohydrates and complete. The cleansing of the body is due to the intake of protein. This is dangerous for those who suffer from impaired metabolism.
Patients with pancreatitis, diabetes mellitus. The fact is that with such a diet, a breakdown in metabolism is inevitable. And people with pancreatic diseases need a complete and balanced diet.
Patients with gastrointestinal diseases (gastritis, gastroduodenitis, duodenal ulcer), as well as those with kidney problems. A shock dose of protein will adversely affect the functioning of these organs and may provoke an exacerbation of a particular disease.
People with a weak gallbladder.
For those who suffer from constant constipation. Diet can make the situation worse.
Pregnant and lactating women.
Those girls who have menstrual problems.
For women during and before menopause. Diet increases stress on the endocrine system. And at this point in her life, she works with overload, so you shouldn't give her extra workload.
People with unstable psyche and increased emotionality. The diet suggests a lack of carbohydrates, and this negatively affects the functioning of the brain.

Receptions. "attack"

Below are the recipes for the menu for the week of the Ducan diet. They are designed for all four phases, starting with the first.

In the "Attack" phase of the Ducan diet menu for one week, the recipes include the following:

1. Spaghetti "Shirataki" with sauce "Bolognese".

Ingredients: "Shirataki" - 340 grams (packaging), ground beef - 200 grams, onion - 1 pc. , Cheese - 50 grams, but you can do without it, tomato paste - the amount allowed. Oregano, basil, pepper - favorite spices, a little water.

Preparation: Fry onion and minced meat in a dry pan. Add the tomato puree, spices and simmer for 2 minutes. Add water to the prepared minced meat and add grated cheese. Add salt and remove from the heat.

Prepare Shirataki as described on the package. Rinse under cold water and boil in boiling water for 2-3 minutes. Discard the colander, drain. Combine with minced meat sauce and you can eat.

2. Chicken breasts in kefir

Ingredients: chicken breast - 1 pc. , kefir - 300 ml, salt and spices to taste.

Preparation: Wash the breasts and remove the bones. Cut into pieces, rub with salt and spices. Pour kefir over the chicken and leave it to marinate for an hour.

Put the marinated breasts in a baking tray. Cover with foil. Bake in the oven over medium heat until soft. Then turn off the oven, remove the foil and let the pieces brown.

3. Seafood soup

Ingredients: shrimp and any fish, ideally trout - 200 grams, carrots - 100 grams, onions - 1 pc. , Spice to taste, water - 0, 5 liters.

Preparation: Peel the fish, put in water and cook until semi-finished. Then remove. Strain the broth and put onions and carrots in it. Do not fry these products, just cut them. When the onions and carrots are ready, put the shrimp and fish in the soup and bring to a boil. Turn off and serve hot.

4. Veal steak "Vienna"

Products: cutlet - 2 pcs. , egg - 1 pc. , oat bran for breading - 4 tbsp (optional), wheat bran - 2 tbsp, spices and salt to taste, lemon juice.

Preparation: Wrap the steaks in plastic wrap and beat them. Mix the bran, put on a plate. Beat the egg in a plate. Dip beef steaks in egg, roll in bran.

Remove the remaining bran with a paper towel. Fry the chops in a pan with a non-stick coating. At the end of frying, add salt and spices. Sprinkle with chopped herbs, sprinkle with lemon juice and serve.

Cruise

A completely unusual recipe that you should definitely try when you start losing weight in the "Cruise" phase.

1. Handkerchief in salted bark

Ingredients: Sea bream - 1, 5 kg. Sea salt - 5 kg.

Preparation: Peel the bream. Leave the head and scales. The dishes in which the fish will be cooked are covered with foil. At the bottom put 3 cm of salt. The fish is placed on top of the salt and covered with the rest of the salt. The oven temperature is set at 250 degrees. At this temperature the fish is baked for one hour. Then the temperature drops to 180 degrees and the bream matures for another half hour. Remove the salt crust before use.

2. Oatmeal cookies

Ingredients: 2 tablespoons wheat bran, the same amount of oats. Two eggs, 0, 5 teaspoons of liquid sweetener and vanilla, if desired.

Preparation: Mix the yolks with flavoring, sweetener and bran. The proteins are broken down and poured into the resulting mass. The cookies are baked at a temperature of 180 degrees for 15 minutes.

Recipes for the consolidation phase

The recipes for this phase will delight you with the ease of preparation.

1. Fish casserole

Ingredients: canned fish - 1 can, 3 eggs, milk. It is better to take canned food from saithe or pink salmon.

Preparation: Mash the fish with a fork. Mix the eggs with the milk, pour this mixture over the cans.

Bake in the microwave at maximum power for about 5 minutes.

2. Salad with crab sticks

Ingredients: cucumbers - 1 pc. , tomato - 1 pc. , crab sticks - 5 pieces, classic yogurt for dressing.

Preparation: Wash the vegetables and chop them finely. Cut the crab sticks into slices. Mix everything and season with yogurt.

3. Chicken fillet kebab

Ingredients: 700 grams of chicken fillet, cherry tomatoes - 150 grams, peppers - 150 grams, garlic - 20 grams, skim kefir - 300 ml.

Preparation: Kefir and garlic are mixed in a plastic bag. A chicken is placed there, the bag is tied tightly and immersed in warm water. Let it stand there for 20 minutes. Then the bag is taken out, the fillet is squeezed and placed on wooden skewers, alternating on the principle: meat - tomatoes - pepper. Spread the kebab on a baking tray and bake in the oven until golden brown.

4. Unusual cottage cheese

Ingredients: cottage cheese - 100 grams, black pepper, clove of garlic and herbs, classic yogurt - 2 tbsp. , Salt.

Preparation: Cut pepper, garlic and herbs. Mix with cottage cheese, salt and season with yogurt. This dish is perfect for dinner.

Conclusion

What should you remember from this voluminous article? The following main thoughts:

The Ducan diet is a long-term project. It consists of several phases.
The first phase is aimed at rapid weight loss. The time for its observance varies from 1 to 7 days.
The second phase is the alternation of protein and protein-vegetable days. It is necessary to observe from 2 to 6 months.
The third phase is "Consolidation". The achieved result is consolidated. What time is it? It all depends on the weight lost. 1 kg is equal to 10 days.
Finally, the last stage is stabilization. This includes a return to normal eating habits.
It is mandatory to set aside one protein day. On this day, you can only eat foods that contain protein. This is necessary in order not to regain lost weight by taking a few "friends".
The diet is safe for the body, but there are a number of contraindications. It is therefore advisable to consult your doctor before starting to follow it.
You should drink 2 liters of fluid a day. This includes liquids from cooked dishes, tea and coffee.
Sport is essential. Allocating yourself three times a week for 1-1, 5 hours a day is worth it to achieve results in a shorter period.
Walking in the air has not been canceled.

The good thing about Ducan's diet is that a healthy person can follow it throughout his life.