Ducan's diet: this week's menu, recipes, nutritional characteristics

6 November 2021

The appearance of this diet is attributed to the European nutritionist Pierre Ducan. His career began when an acquaintance asked him to formulate a menu specifically for him to get rid of excess weight. Dukan did not refuse. In 8 days, his patient managed to lose 4 kg.

The nutritionist spent the next thirty years devoted to studying the effects of certain foods on the human body and their possible compatibility. The result of labor is the now-famous Dukan diet.

The essence of diet

The diet includes 72 foods that contain protein. There are 28 kinds of vegetables. The main focus is to ensure that one can not only lose weight, but also maintain weight. How do i do this? By reducing the amount of carbohydrates in your diet. Therefore, the diet is called "low carbohydrate" or "high protein".

What is included in this week's Ducan Diet menu? This will be discussed in a separate section.

stage

Those who want to experience the effects of Ducan's diet should consider its composition stage. There are four of them. The first two are aimed at reducing weight and achieving a coveted figure on the scale, and the third is aimed at consolidating the results achieved. The fourth stage is to maintain the new weight and keep the body in this state.

For each stage of the Ducan diet, the menu for the week is displayed in the corresponding section.

It must be remembered that the heavier a person's weight, the longer his diet will last.

Stage calculation

It depends on how many kilograms you need to shed. So, in the first stage, "attack", if you need to lose 1-5 pounds of extra weight, the number of days is 1-2 days. For those interested in removing 5-10 kg, the time spent in the first phase ranges from 3 to 5 days. For those who lose more than 10 kg, the duration of this phase is 5-7 days.

"Cruise", or the second stage, lasts from 2 to 6 months.

The third stage is "integration". Its passage depends on the weight dropped. The weight of 1 kg is equivalent to 10 days of "consolidation". Therefore, if you successfully lose 10 kg, you will have to endure the third stage of 100 days.

Is necessary

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

Sports activities are mandatory. It can be any exercise that likes to lose weight—going to the gym, yoga, dancing. Generally speaking, anything. Homework is great for speeding up your weight loss process.
Walking outdoors is very important. Don't forget them.
Drinking 2 liters of water a day will help alleviate bowel problems. If you are on a diet, you may experience troubles such as constipation. To avoid this situation, it is recommended that people who are losing weight drink a prescribed amount of fresh water. In addition to affecting intestinal function, water is also a good way to moisturize the skin.

Drinking fermented dairy products should not exceed 1 liter per day. This volume is enough for the digestive system to work normally.

advantage

The positive aspects of changing diet are as follows:

Enough protein intake helps strengthen muscle tissue.
Due to the large consumption of water, the skin becomes more elastic.
Diet helps fight "orange peel"-cellulite.
If you follow it, there is no need to eat by the hour. There are no strict rules for this diet.
From the allowed products, you can eat as much as you want. Therefore, people who lose weight will not feel hungry.
When following this diet, you don’t need to keep counting calories.
The recipes are varied. This will help you eat deliciously.
The diet can last a long time. It is safe for health.

The bonus is based on the weekly menu provided by the Dukane Diet at each stage.

shortcoming

The development of nutritionists in Europe also has many shortcomings. What can be blamed on them?

The diet is hard to be called balanced, so a person does not get the necessary vitamins and minerals.
Due to lack of nutrition, the work of the gastrointestinal tract and nervous system will be disturbed.
If the first stage is observed, dizziness may occur. Notice the increased fatigue.
It is difficult to say that this diet is cheap, because many protein products are very cheap.
Bad breath due to the large consumption of protein products is one of the significant shortcomings.

For the first stage, the recipes and menus of "Attack", Dukane's diet for a week will be given below.

The first stage. What can you eat

It is called "attack". Aimed at proactively losing weight. According to the Dukane Diet, this week’s menu offers a diet based on protein products. These are fish, meat, eggs, and dairy products.

The list of approved products is as follows:

Meat-beef, chicken, turkey, veal, rabbit.
By-products-veal and chicken liver, chicken stomach, chicken heart, veal kidney and tongue.
Any fresh fish.
Any seafood-shrimp, mussels, squid, octopus.
Egg. There are restrictions here. You can eat up to 2 pieces of egg yolk at a time, and there is no restriction on protein.
Low-fat dairy products: milk, kefir, cottage cheese, natural yogurt.

Everything is prepared without refueling. You can eat any amount of food and forget to count calories. An example of an "attack" menu for Ducan's diet for a week is provided below.

Package product

According to the Dukane Protein Diet, the following foods can appear on the menu within a week:

Tea and coffee.
soy sauce.
spices.
lemon.
Ketchup-2 tablespoons in a day.

Of course, there should be restrictions on them. In order to achieve the desired results, it is important to strictly follow the diet.

The first stage menu

For the "attack" phase, the weekly menu of Dukan's diet is not as diverse as we want. But protein gives a feeling of fullness. The following list shows the approximate weekly diet. It is worth considering that if you need to lose more than 10 kg, this stage will last for a week.

on Monday

breakfast. The fat content of cheese is as high as 1%, green tea and milk are added.
dinner. Chicken broth with chicken nuggets, grilled breast meat, weak coffee and milk.
Snack in the afternoon. A glass of kefir.
dinner. Giblet salad with lemon juice and spices, tea.

Tuesday

breakfast. Boiled egg or two egg omelet, coffee and milk.
dinner. Fish balls in tomato sauce, tea or coffee.
Snack in the afternoon. beef soup.
dinner. Steam the patties from the permitted meat, green tea, and milk.

Wednesday

breakfast. Cheese casserole with protein, coffee with milk.
dinner. Seafood salad, poached fish, tea or coffee.
Snack in the afternoon. A glass of milk or yogurt.
dinner. Chicken with yogurt sauce and milk tea.

Thursday

breakfast. Cheesecake with yogurt sauce and coffee.
dinner. Giblet soup, turkey or steamed chicken, tea.
Snack in the afternoon. Boiled eggs, a cup of kefir or milk.
dinner. Protein curd casserole, green tea with milk.

Friday

breakfast. Steamed meatballs, coffee.
dinner. Beef broth with meat slices, stewed meat, and milk tea.
Snack in the afternoon. Milk pudding, yogurt.
dinner. Boil shrimp and tea.

Saturday

breakfast. Squid and shrimp salad with lemon juice, coffee with milk.
dinner. Tofu casserole with yogurt sauce and milk tea.
Snack in the afternoon. Chicken soup, green tea.
dinner. Steam meatloaf with tomato sauce.

Sunday

breakfast. Chicken and beef salad with eggs, coffee with milk.
dinner. Boil chicken drumsticks, coffee or tea.
Snack in the afternoon. A glass of milk or kefir.
dinner. Cheese, mashed with yogurt.

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

second stage

Its name is "Cruise". About half a year is the duration of the "cruising" phase of the Dukan diet. On the weekly menu, the alternation of protein day and protein vegetable day is an innovation that helps to achieve a more diverse diet.

You can do it every few days because it is convenient for weight loss. Someone chooses one day in one day, and some chooses between two. Others reached five protein days, followed by five protein vegetable days. Everyone can choose independently. Dr. Ducan himself suggested that one-to-one alternation should be maintained. This solution is the safest and the most easily accepted by the human body.

"Cruise" includes all products allowed in the first stage, and adds starch-free vegetables.

What to eat

As mentioned above, the weekly menu in the "cruising" phase according to the Dukan diet is expanding. Now vegetables are added to the meat. The following is a list of weight loss products:

Vegetables-cucumbers, tomatoes, sweet peppers, zucchini, radishes, asparagus, beans, cabbage, pumpkin, lettuce, celery, soybeans.
Milk drinks-1 piece. in one day.
Sugar-free baby cocoa-7 grams per day.
Skimmed milk powder-3 tablespoons. Lake within a day.
Soy sauce-1 teaspoon within a day.
Sour cream 3%-30 grams per day.
Chicory-1 teaspoon within a day.
Poultry sausage-100 grams per day.
Cheese 7% fat-50 grams per day.

Second stage menu

Taking into account the duration of the "cruise", the rations provided this week are approximate. Losing weight may include re-eating according to the allowed food list.

on Monday

breakfast. From two eggs with cheese, radicchio with milk and fried eggs.
dinner. Vegetable soup with chicken, vegetable casserole, tea or coffee.
Snack in the afternoon. Fermented milk drink-1 piece, curd casserole.
dinner. Salad with beef and vegetables, seasoned with sour cream, green tea and milk.

Tuesday

breakfast. Chicken sausage-100 grams, coffee with milk.
dinner. Cheese soup with chicken, vegetable salad, chicken skewers, tea.
Snack in the afternoon. Vegetable salad with seafood and green tea.
dinner. Fish balls with sour cream and tomato sauce.

Wednesday

breakfast. Cheese casserole with yogurt sauce, boiled eggs, coffee and milk.
dinner. Vegetable fish soup, red sweet pepper stew, chicory.
Snack in the afternoon. Turkey sausage, tea.
dinner. Chicken slices with cheese, green tea with milk.

Thursday

breakfast. Vegetable salad with sour cream, cocoa with milk.
dinner. Vegetable soup with offal, vegetable stew, egg souffle, tea or coffee.
Snack in the afternoon. Cheese with spices and cucumber, kefir.
dinner. Fish balls in tomato sauce, green tea.

Friday

breakfast. Scrambled eggs with sausage, coffee with milk.
dinner. Beef broth with vegetables stuffed with sour cream squid and chicory.
Snack in the afternoon. Boil shrimp with lemon juice and tea.
dinner. Tofu casserole, green tea with milk.

Saturday

breakfast. Light vegetable soup with chicory.
dinner. Turkey meatballs, vegetable salad, milk tea.
Snack in the afternoon. Yogurt with curd.
dinner. Stuffed peppers and green tea.

Sunday

breakfast. Scrambled eggs with chicken and bell peppers, coffee with milk.
dinner. Offal and vegetable soup, turkey with cheese and sour cream, tea.
Snack in the afternoon. Kefir with cucumber and herbs.
dinner. Boil squid, green tea and milk.

As you can see, according to the Ducan diet, the weekly menus for the "attack" and "cruise" phases are designed in such a way that dieters do not feel hungry.

It is important to know

Eat 2 tablespoons of oat bran every day.

If constipation occurs, take 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 disappear more slowly. This is due to the appearance of vegetables in the diet. Due to the protein diet, only at the moment of the "attack" phase will they actively lose excess weight. During the "cruising" phase, the weight may stop for a few days. Therefore, the body is rebuilt into a new diet.

"merge"

The weekly menu for weight loss based on the Dukane diet is gradually expanding. The third stage, called "integration", is an obvious example. Gradually return to normal life and habits. The main goal at this stage is to consolidate the weight achieved. If you lose 1 kg, there will be a "return" after 10 days of "integration". Therefore, if you successfully lose 10 kg, the fixed phase will be 100 days.

At this stage, starch-containing foods are introduced into the menu. The more pleasant moment is the "Feast". The moment you can afford everything your soul desires.

The number of days of "integration" is divided into 2 parts. First, you can eat 1 serving of starchy food and eat a large meal a week. The second one allows you to "feast" and eat starchy food twice a week. If the third stage lasts for 100 days, it will be halved. First 50 days-one starchy food and one "feast" every week. The second 50 days are the ratio of 2/2 respectively.

this is possible

Diet expansion, including:

Spaghetti. No more than 200 grams per meal.
Lentils are also 200 grams.
Beans, peas and other legumes. Their serving size is 200 grams.
Potatoes and rice. The first is boiled or roasted. The quantity is 1-2 pieces. The following quantities of rice are allowed: cooked polished rice-125 grams at a time, whole wheat-200 grams per meal.

feast

Simple rules will help you not break the menu or lose your beautiful figure on the Dukane Diet for a week. What do you need to consider?

It is forbidden to hold two banquets in a row.
You can feast, but without any additives. They put a portion, ate it, and didn't forget it until the next feast for the stomach.
The festive meal includes the first course, the second course and dessert. All these quantities-1 piece. Namely 1 first, 1 second and 1 dessert.

Ducan's important rules

If you observe the third stage, you need to choose a "fast" day for yourself, that is, protein, and observe it for a lifetime.

Observing a protein day is a guarantee to prevent weight rebound. The nutritionist recommends staying on Thursday.

As for the menu for the third phase of the Dukan Protein Diet Week, new dishes have been added to the second phase of the menu. For example, rice soup can be cooked, and pasta can be used as a side dish in various cooking options.

last phase

Slowly but surely, the excess weight disappeared. The thinner one has reached the cherished goal-the arrow of the scale on a certain number of kilograms. But it's too early to relax and start "getting out". Weight is a sinister thing, it will come back if it leaves.

What should I do? Is it all in vain and there is a great risk of returning the unneeded pound? do not panic. Following the approximate menu in the Dukane diet for a week, the weight will disappear forever.

The fourth stage is stability. What does it include?

Return to a normal diet. Well, as usual. . . people who lose weight eat according to the rules of the third stage-"consolidation". Protein and vegetables are free to eat, fruits-once a day, a slice of cheese and 2 starch-containing products.
Be sure to choose a protein day and strictly follow it. By eating what you want 6 times a week and only 1 day of protein, a person can maintain the weight achieved by this kind of work.
Drink 2 liters of liquid every day.
Eat 3 tablespoons a day. Lake oat bran. And now follow this rule for life.
We will not forget to take a walk. At least 20 minutes a day.
Regarding sports-too. You need to study three times a week. At least one hour. If possible, devote 1. 5 hours to your body every day.

People with dietary taboos

Even one of the safest diets for health has many contraindications. Who should not follow it:

People with impaired metabolism. The first stage involves rejecting carbohydrates and completing it. The cleansing of the body is due to the intake of protein. This is dangerous for those with impaired metabolism.
Patients with pancreatitis and diabetes. The fact is that in such a diet, failure of the metabolism is inevitable. People with pancreatic disease need a complete and balanced diet.
Patients with gastrointestinal diseases (gastritis, gastroduodenitis, duodenal ulcer) and patients with kidney problems. Shock doses of protein will negatively affect the work of these organs and may cause the deterioration of certain diseases.
People with weak gallbladder.
For people with long-term constipation. Diet can make the situation worse.
Pregnant and lactating women.
Those girls who have menstrual cycle problems.
Suitable for menopausal and pre-menopausal women. Diet will increase the pressure on the endocrine system. At this moment, her work is overloaded, so you shouldn't put an extra burden on her.
People with mental instability and increased emotions. The diet assumes a lack of carbohydrates, which can have a negative impact on brain function.

recipe. "attack"

The following is a recipe for the Dukane Diet’s weekly menu. They are designed for all four stages, starting from the first stage.

During the "attack" phase of the week-long Ducan diet menu, the recipe includes the following:

1. Spaghetti "Shirataki" with "Meat Sauce" sauce

Ingredients: "Shirataki"-340 grams (package), ground beef-200 grams, onion-1 piece, cheese-50 grams, but you can do without it, tomato sauce-allowable amount. Oregano, basil, pepper-favorite spices, a little water.

Preparation method: Put the onion and minced meat in a dry frying pan and fry. Add tomato sauce and spices and simmer for 2 minutes. Add water and grated cheese to the finished minced meat. Add salt and remove from heat.

Prepare "Shirataki" according to the instructions on the package. Rinse under cold water and boil in boiling water for 2-3 minutes. Pour into a colander and drain. Serve with minced meat sauce.

2. Kefir Chicken Breast

Ingredients: chicken breast-1 piece, kefir-300 ml, salt and seasonings.

Preparation method: clean the breasts and remove the bones. Cut into cubes, add salt and seasonings and knead. Pour the kefir on the chicken and marinate for an hour.

Place the marinated breasts in the baking tray. Seal with foil. Bake in the oven over medium heat until tender. Then turn off the oven, remove the foil, and let the pieces turn brown.

3. Seafood Soup

Ingredients: shrimp and any fish, preferably trout-200 grams, carrots-100 grams, onions-1 piece, seasoning, water-0. 5 liters.

Production method: Peel the fish and boil it in water until half cooked. Then take it out. Strain the broth, add onions and carrots. Don't fry these products, just chop them. After the onions and carrots are prepared, put the shrimp and fish in the soup and boil. Close and serve while hot.

4. Veal steak "Vienna"

Ingredients: chopped-2 pieces, egg-1 piece, oat bran-4 tablespoons. Lake (optional), wheat bran-2 tablespoons. l. , seasoning and salt seasoning, lemon juice.

Production method: Wrap the ribs in plastic wrap and break up. Mix the bran and place it on a plate. Beat the eggs into a plate. Dip the pork chops in the eggs and wrap them in the bran.

Use paper towels to remove the remaining bran. Fry the ribs in a nonstick pan. At the end of frying, add salt and spices. Sprinkle with chopped herbs, drizzle with lemon juice and serve.

"cruise"

When starting to lose weight during the "cruising" phase, you should definitely try a completely unusual recipe.

1. Bream

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

Production method: peel the sea bream. Leave the head and scales. The dishes used to cook fish are covered with foil. At the bottom, 3 cm of salt is placed. Place the fish on the salt and cover with the remaining salt. The oven temperature is set to 250 degrees. At this temperature, the fish was grilled for an hour. Then the temperature drops to 180 degrees and the sea bream matures for another half an hour. Remove salt skin before use.

2. Oatmeal Cookies

Ingredients: 2 tablespoons of wheat bran, equal amount of oats. If needed, two eggs, 0. 5 teaspoon of liquid sweetener and vanilla flavoring.

Preparation method: Mix egg yolk with flavoring agent, sweetener and bran. Break up the egg whites and pour into the resulting material. The biscuits are baked at a temperature of 180 degrees for 15 minutes.

Consolidation phase recipe

The recipes at this stage will make you very happy because they are easy to prepare.

1. Fish Casserole

Ingredients: Canned fish-1 can, 3 eggs, milk. It is best to eat canned saury or pink salmon.

Production method: mash the fish with a fork. Mix the eggs with milk and pour this mixture on the canned food.

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

2. Crab Stick Salad

Ingredients: cucumber-1 slice, tomato-1 slice, crab sticks-5 slices, classic yogurt seasoning.

Production method: Wash the vegetables and cut into small pieces. Cut the crab sticks into slices. Mix everything and season with yogurt.

3. Chicken Breast Skewers

Ingredients: 700g chicken fillet, cherry tomatoes-150g, sweet pepper-150g, garlic-20g, nonfat kefir-300ml.

Preparation method: Mix kefir and garlic in a plastic bag. There was a chicken there, the bag was tied tightly, and it was immersed in warm water. Let it sit there for 20 minutes. Then take out the bag, squeeze out the fish fillets and place them on a wooden skewer, alternating according to the principle: meat-tomatoes-peppers. Spread the kebabs on the baking tray and bake them in the oven until golden brown.

4. Unusual curds

Ingredients: granulated cottage cheese-100 grams, sweet pepper, a clove of garlic and herbs, classic yogurt-2 tablespoons. l. , salt.

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

in conclusion

What do you need to remember from this long article? The main ideas are as follows:

The Ducan diet is a long-term project. It consists of several stages.
The first stage aims to lose weight quickly. The compliance time is 1 to 7 days.
The second stage is the alternation of protein day and protein-vegetable day. It is necessary to follow it from 2 to 6 months.
The third stage is "integration". The results achieved are being consolidated. What is her time? It all depends on the weight lost. One kilogram is equal to 10 days.
Finally, the final stage is stability. It includes restoring normal eating habits.
A protein day must be allocated. On this day, you can only eat foods that contain protein. This is necessary so that the lost weight will not come back and take away a few "friends".
This diet is safe for the body, but there are many contraindications. Therefore, it is recommended to consult your doctor before starting to follow.
You need to drink 2 liters of fluids every day. This includes liquids from cooked dishes, tea and coffee.
Exercise is essential. It is worth allocating to yourself 3 times a week, 1-1. 5 hours a day, so you can get results in a shorter time.
The air walk was not cancelled.

The advantage of the Ducan diet is that a healthy person can follow it for life.