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.

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.

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.

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

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".

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.

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.

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.

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

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.