Ducan's diet with daily menu and permitted foods

The method of the French nutritionist is known everywhere. The effectiveness of the menu of the protein diet of Dr. Pierre Ducan has been proven by many years of practice. The network posted reviews from 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 figure it out!

The author's method of losing weight by a French expert in the field of dietetics dates back to 1977. At the moment, Pierre Ducan's diet (successive 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 from all over the world allowed us to form a clear structure for organizing the process of losing excess weight, minimizing breakdowns and the emergence of a feeling of hunger.

products on the ducan diet

In this article, you will learn:

  • a brief description of the diet of Pierre Ducan;
  • analysis of the stages of the method;
  • how to make a menu for the Ducan diet for each stage;
  • a list of necessary foods 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-designed menu for a week for each stage. An extensive list of permitted foods allows you to create a personalized nutrition program consisting of hearty, low-calorie meals. During the maintenance of food, there is no feeling of hunger, which allows you to tolerate the diet with ease.

The golden rule is to include predominantly protein foods in the 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 will develop obesity.

This explains the fact that a person cannot maintain the results of losing weight after returning to his 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 on the Ducan diet is divided into phases responsible for the activation of the physiological processes of weight loss. Each of the four phases contains permitted and prohibited foods.

Stage I: Attack

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

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

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

Serving Size: Defined in terms of daily energy requirement, taking into account the calorie deficit.

getting rid of belly fat on the ducan diet

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

Phase II: Cruise / Alternation

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

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

Mechanism of work: during the period of maintaining the second phase, protein days will alternate with protein-vegetable days. It is aimed at preventing the development of complications in the work of the gastrointestinal tract, replenishing vitamins and microelements, relieving the load from the internal organs due to the high amount of protein food intake.

Phase III: Anchoring / Consolidation

The third stage forms a "safety cushion" for returning to the usual menu. The results achieved in the previous phases of the diet are consolidated.
Duration: It is important to calculate correctly. Calculation principle:

1 kg of weight lost = 10 days of maintenance 3 stages

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 those with a sweet tooth - from the list of permitted foods, you will be able to prepare healthy desserts: cakes, pastries, muffins.

Phase IV: Stabilization

At phase 4, nutrition returns to its former course, observing a number of rules:

  • compliance with the drinking regime;
  • include physical activity in the daily regimen: walks, workouts at home or in the gym;
  • daily add 3 tablespoons of oat bran to the diet;
  • practice 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 need 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

Allowed

Prohibited

Meat

  • chicken, turkey;
  • beef, veal;
  • rabbit;
  • ham;
  • offal

Goose, duck, pork

Eggs

It is recommended 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, fermented milk products

  • cottage cheese (up to 5% fat);
  • kefir 1%;
  • natural yogurt up to 2%;
  • fermented baked milk;
  • milk up to 1. 5%.

Products with added sugar

Beverages

  • teas of various varieties;
  • coffee, chicory;
  • still mineral water

Adding sugar, condensed milk

Condiments

  • 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 alternating days. Oat bran - 2 tablespoons.

Product categories

Allowed

Prohibited

Vegetables

  • cabbage;
  • greens;
  • 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 the protein day, it is recommended to cheat with your favorite treat. A serving of bran every day is 2. 5 tablespoons.

Product categories

Allowed

Prohibited

Bread

  • rye;
  • multigrain;
  • wholegrain.

From first grade flour, adding confectionery decorations, fillers

Fruits

Everything except the forbidden

  • grapes;
  • cherry, sweet cherry;
  • bananas;
  • dried fruits

Cheeses

Hard varieties up to 20% fat

Slow carbohydrates

  • legumes;
  • potatoes, sweet potatoes;
  • bulgur;
  • Brown rice;
  • couscous;
  • durum wheat pasta;
  • buckwheat

Meat

  • bacon;
  • lean pork

Stabilization

A serving of bran daily is 3 tablespoons.

Product categories

Allowed

Recommendations

Fish, seafood

  • any seafood;
  • red fish;
  • white fish;
  • smoked

It is recommended to give preference to white fish. Seafood - no limits

Meat

Lean varieties

Poultry needs to be skinned

Dairy, fermented milk products

With no restrictions

No added sugar, up to 5% fat

A more detailed description of the permitted products to support the Ducan diet and to compose a varied menu is set out in the author's book "I Can't Lose Weight".

rice noodles on the ducan diet

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

Ducan's diet menu for every day

Newcomers to the Pierre Ducan method face difficulties in compiling 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 phases according to the tables.

Basic rules for all stages of the diet:

  • compliance with the drinking 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

Ducan Diet Attack Phase Menu for Every Day

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

Day

Eating

Food, dish

one

Breakfast

Protein omelet (only one whole egg, the rest is egg whites) with the addition of milk 1. 5%

Dinner

Steamed beef patties

Afternoon snack

Serving Unflavored Yogurt with Bran

Dinner

Baked or stewed chicken fillet with spices

2

Breakfast

Grilled chicken fillet, boiled egg

Dinner

Baked or stewed chicken fillet with spices

Afternoon snack

A portion of low-fat kefir with bran

Dinner

Baked fish

3

Breakfast

Low-fat yogurt without additives with bran

Dinner

Steamed chicken cutlets

Afternoon snack

Ryazhenka

Dinner

Boiled eggs, pure fat-free cottage cheese

four

Breakfast

Tofu or low fat hard cheese

Dinner

Protein omelet with ham

Afternoon snack

Low-fat yogurt without additives with bran

Dinner

Beef or turkey steak with rosemary

five

Breakfast

Protein omelet (only one whole egg, the rest is egg whites) with the addition of milk 1. 5%

Dinner

Veal cutlets baked with low-fat cheese

Afternoon snack

Fermented baked milk with bran

Dinner

Baked or boiled fish

6

Breakfast

Low-fat cottage cheese with the addition of natural yogurt

Dinner

Ground beef stewed in yogurt

Afternoon snack

Low fat yogurt with bran

Dinner

Steamed fish cakes

7

Breakfast

Tofu or low fat hard cheese

Dinner

Baked Skinless Chicken Legs

Afternoon snack

Low fat kefir with bran

Dinner

Beef steak

The recipes for the Dukan Diet during the Attack Stage may vary according to the list of permitted foods.

Ducan Diet Alternating Phase Menu

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

Day

Eating

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 omelet with milk added 1. 5%

2

Breakfast

Boiled eggs, fresh vegetable salad with olive oil

Dinner

Chicken soup with herbs

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

Unflavored yoghurt or bran cottage cheese

Dinner

Steamed chicken cutlets with stewed vegetables

five

Breakfast

Chicken ham omelet

Dinner

Boiled chicken fillet, seasoned with yogurt

Afternoon snack

Low-fat cottage cheese with bran

Dinner

Veal meatballs baked in the oven

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 cakes with stewed eggplant

7

Breakfast

Cheesecakes made from low-fat cottage cheese with bran, serve with yogurt

Dinner

Steamed chicken fillet

Afternoon snack

Ryazhenka

Dinner

Boiled egg, a portion of cottage cheese

Ducan Diet Consolidation Phase Menu

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

Day

Eating

Food, dish

one

Breakfast

Curd casserole with berries

Dinner

Ukha, a slice of whole grain bran bread

Afternoon snack

Apple or pear

Dinner

Vegetable casserole with egg

2

Breakfast

Oatmeal cooked in milk up to 1. 5%

Dinner

Light soup with fish pieces, vegetable casserole

Afternoon snack

Hard Pasta with Low Fat Cheese

Dinner

Cheesecakes, low-fat kefir with bran

3

Breakfast

Omelet with ham and tomatoes, a slice of whole wheat bran bread

Dinner

Chicken vegetable soup, a piece of apple charlotte

Afternoon snack

Berries or fruits

Dinner

Cottage cheese with fermented baked milk

four

Breakfast

Cheesecakes, baked apple

Dinner

Vegetable soup, cabbage stew with pork

Afternoon snack

Low fat kefir with bran

Dinner

Salmon baked with asparagus

five

Breakfast

Cottage cheese with yogurt, berries

Dinner

Bran pancakes with cheese and herbs

Afternoon snack

Omelet 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, omelet

Afternoon snack

Seafood salad, bran yogurt

Dinner

Cottage cheese casserole

7

Breakfast

Cheesecakes with berries and yoghurt

Dinner

Chicken fillet soup, multi-grain bread slice

Afternoon snack

Champignon Soup

Dinner

Kefir or yogurt with bran

Diet menu of the third stage - return to your usual diet. Compliance with the recommendations directly affects the result of the work done.

gym classes on the ducan diet

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

Ducan Diet "Stabilization" phase menu

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

Day

Eating

Food, dish

one

Breakfast

Cottage cheese with berries, whole grain crisps

Dinner

Chicken soup with durum wheat noodles, portion of steamed chicken fillet

Afternoon snack

Cheesecakes, yogurt with bran

Dinner

Fish cakes with grilled vegetables

2

Breakfast

Omelet with tomatoes

Dinner

Mushroom puree soup, whole grain bread slice

Afternoon snack

Bran pancakes with fruit puree, yoghurt

Dinner

Seafood salad with vegetables

3

Breakfast

Oatmeal with dried fruits

Dinner

Light vegetable soup, boiled veal, Greek salad

Afternoon snack

Portion of berry pie or brownie

Dinner

Chicken fillet meatballs, stewed cabbage, kefir with bran

four

Breakfast

Cottage cheese casserole with fermented baked 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 baked milk with bran

Dinner

Salmon steak with asparagus

6

Breakfast

Cottage cheese with berries

Dinner

Fish soup, seafood salad, multi-grain bread slice

Afternoon snack

Zucchini pancakes

Dinner

Beef stew with green beans, bran kefir

7

Breakfast

Cupcake with cottage cheese layer, cheese with whole grain bread

Dinner

Chicken soup with boiled egg, fresh vegetable salad

Afternoon snack

Cheesecakes with berry sauce

Dinner

Casserole with fish, green beans and cheese

The menu features a variety of mouth-watering dishes. It is important to track the body's reactions, count calories, and exercise. A set 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 successful weight loss, you must adhere to a number of recommendations:

  • despite the permissibility of the use of crab sticks and canned food, preference should be given to natural products;
  • compliance with the drinking regime 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;
  • an abundance of protein products reduce the risk of breakdowns, but if this happened, then the tactics are as follows: 2 subsequent days - protein; if a breakdown occurred in the first stage, the phase is extended by two days; exclude hungry days; observe the daily routine, do not neglect sleep.
  • daily consumption of bran is obligatory (the portion is indicated in tablespoons): Phase I - 1. 5; Phase II - 2; III phase - 2. 5; IV phase - 3.
  • the duration of the stages is determined by the number of kilograms that need 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 on the ducan diet

If you want to save energy and efficiency, are confident in your strength and are ready for a systematic approach, then the phase menu will serve as a tool in losing 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.

Of 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 before that a person subjected his body to a large number of experiments and adhered to various diets, the Ducan method is able to destroy 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 looking for special foods. There are no restrictions on the size of the portions or the amount of food consumed, you can eat as much as you want, whenever you want.

Dangers of following the Ducan diet

lack of a balanced diet on the ducan diet

The main disadvantage of the diet of Dr. Pierre Ducan is its imbalance: a large amount of protein and complex carbohydrates enter 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 the diet for a long time. If you do decide to choose the Ducan diet for yourself, be sure to take vitamin and mineral complexes that will reduce the detrimental effect of consuming a limited amount of nutrients.

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

Since a large amount of protein enters the body during the first stage of the diet, the digestive and excretion organs (kidneys, liver) are exposed to excessive stress. Therefore, before starting the diet, an examination of the internal organs should be carried out. For people suffering from diseases of the gastrointestinal tract, liver and kidneys, such protein diets are contraindicated.

In addition, the more protein you consume, the more protein breakdown products accumulate 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 stress for the body, which can lead to irreversible consequences. Therefore, before using any technique, you should consult a specialist.