Ducan's Diet: menu of the week, recipes, nutritional characteristics

6 November 2021

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

The nutritionist dedicated the next thirty years of his life to 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 Dukan diet.

The essence of the diet

The diet includes 72 foods that contain protein. And 28 more are vegetables. The main emphasis is to ensure that the person not only loses weight, but can maintain it as well. How can this be achieved? Lowering the level of carbohydrates in your diet. Therefore, the diet is called "low carbohydrate" or "high protein".

What is the Ducan Diet menu for the week? This will be discussed in separate sections.

phases

Anyone who is going to experience the effect of the Ducan diet must take into account the phases that make it up. There are four of them. The first two aim to reduce weight and achieve the desired figure on the scale, the third aims to consolidate the result achieved. The fourth phase is to maintain the new weight and keep the body in this state.

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

It must be remembered that the more weight a person is, the longer their diet will last.

Calculation of steps

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

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

The third phase is "Consolidation". Your pass depends on how much weight you have dropped. 1 kg of weight equals 10 days of "Consolidation". So, if you managed to lose 10 kg, you will have to endure 100 days of the third phase.

It is necessary

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

Physical activity is mandatory. It can be any sport you like to lose weight - going to the gym, yoga, dancing. In general, anything. Homework is great for speeding up the weight loss process.
Outdoor tours are important. Don't forget about them.
Drinking 2 liters of water a day will help alleviate stool problems. If you follow a diet, you may experience a discomfort like constipation. To avoid this, it is advisable that those who are losing weight drink fresh water in the indicated amount. In addition to affecting bowel function, water is also a great way to hydrate your skin.

The consumption of fermented dairy products should not exceed 1 liter per day. This volume is enough for the digestive system to function normally.

pros

The positive aspects of changing the diet are as follows:

Eaten in adequate amounts of protein, it helps to strengthen muscle tissue.
Due to the high consumption of water, the skin becomes more elastic.
The diet helps to fight "orange peel" - cellulite.
If you follow, it's not necessary to eat by the hour. There are no hard and fast rules for this diet.
Of the allowed products, you can eat as much as you like. Therefore, the weight loser does not feel hungry.
By following this diet, you don't have to constantly count calories.
The recipes are quite varied. This will help you to eat deliciously.
The diet can be maintained for a long time. It's safe for health.

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

Minuses

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

The diet can hardly be called balanced, so the person does not get the necessary vitamins and minerals.
With a lack of nutrients, there is an interruption in the functioning of the gastrointestinal tract and the nervous system.
If the first stage is observed, dizziness is possible. Increased fatigue is noted.
It's hard 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 drawbacks.

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

First phase. What can you eat?

It's called "Attack". Geared towards active weight loss. According to Ducan's diet, the week's menu includes a diet based on protein products. They are fish, meat, eggs, dairy products.

The list of approved products is presented below:

Meat - cow, chicken, turkey, veal, rabbit.
By-products - veal and chicken liver, chicken stomachs, chicken heart, calf kidneys and tongue.
Any fresh fish.
Any seafood - shrimp, mussels, squid, octopus.
Eggs. There are limitations here. Egg yolks can be consumed in up to 2 pieces at a time, there are no restrictions on proteins.
Low-fat dairy products: milk, kefir, cottage cheese, plain yogurt.

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

Complementary products

According to the Ducan protein diet, the following foods are allowed on the menu for one week:

Tea and coffee.
Soy sauce.
Spices.
Lemon.
Tomato paste - 2 tbspeu. In one day.

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

first phase menu

For the "Attack" phase, the Ducan diet week's menu is not as varied as we'd like. But protein gives a feeling of fullness. An approximate weekly diet is shown in the list below. It is worth considering that the phase lasts a week if it is necessary 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 meat, grilled breast, weak coffee with milk.
Afternoon snack. A glass of kefir.
Dinner. Offal salad with lemon juice and spices, tea.

third

Breakfast. Boiled chicken egg or two egg omelet, coffee with milk.
Dinner. Fish meatballs in tomato paste, tea or coffee sauce.
Afternoon snack. Meat soup.
Dinner. Steamed beef chops allowed, green tea with milk.

Wednesday

Breakfast. Cottage cheese casserole with proteins, coffee with milk.
Dinner. Seafood salad, boiled fish, tea or coffee.
Afternoon snack. A glass of milk or yogurt.
Dinner. Chicken with yogurt sauce, tea with milk.

Thursday

Breakfast. Cheesecakes with yogurt sauce, coffee.
Dinner. Offal soup, steamed turkey or chicken, tea.
Afternoon snack. Boiled egg, a glass of kefir or milk.
Dinner. Protein curd casserole, green tea with milk.

Friday

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

Saturday

Breakfast. Squid and shrimp salad with lemon juice, coffee with milk.
Dinner. Cottage cheese casserole with yogurt sauce, tea with milk.
Afternoon snack. Chicken souffle, green tea.
Dinner. Steam cutlets with tomato sauce.

Sunday

Breakfast. Chicken and meat salad with egg, coffee with milk.
Dinner. Cooked chicken legs, coffee or tea.
Afternoon snack. A glass of milk or kefir.
Dinner. Cottage cheese, mashed with yogurt.

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

phase two

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

You can alternate days as it is convenient to lose weight. Someone chooses one day in one day, someone - two in two. Others come to five days of protein, followed by five days of vegetable protein. Everyone chooses independently. Dr. Ducan himself recommended that alternating one by one should be respected. This regimen is the safest and most easily tolerated by the human body.

The "cruise" includes all products allowed in the first phase, more vegetables without starch are added.

What to eat

The menu of the week according to the Dukan diet in the "Cruise" phase, as mentioned above, is expanding. Now vegetables are added to 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.
Sugar-free baby cocoa - 7 grams per day.
Skimmed milk powder - 3 tbsp. me. In one day.
Soy sauce - 1 tspIn a day.
3% sour cream - 30 grams per day.
Chicory - 1 tspIn a day.
Poultry sausages - 100 grams per day.
7% Fat Cheese - 50 grams per day.

Menu for the second phase

Considering the duration of the "Cruise", the ration presented for the week is approximate. Weight loss can include new meals based on the allowed food list.

Monday

Breakfast. Two eggs fried eggs with cheese, chicory with milk.
Dinner. Vegetable soup with chicken, vegetable casserole, tea or coffee.
Afternoon snack. Fermented milk drink - 1 pcs. , Curd casserole.
Dinner. Salad with meat and vegetables, seasoned with sour cream, green tea with milk.

third

Breakfast. Chicken sausage - 100 grams, coffee with milk.
Dinner. Cheese soup with chicken meat, vegetable salad, chicken skewers, tea.
Afternoon 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, latte.
Dinner. Fish soup with vegetables, beef stew with red peppers, chicory.
Afternoon 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 giblets, vegetable stew, chicken souffle, tea or coffee.
Afternoon snack. Cottage cheese with spices and cucumber, kefir.
Dinner. Fish meatballs in tomato sauce, green tea.

Friday

Breakfast. Scrambled eggs with sausage, coffee with milk.
Dinner. Meat soup with vegetables stuffed with sour cream squid, chicory.
Afternoon snack. Shrimp cooked with lemon juice, tea.
Dinner. Cottage cheese casserole, green tea with milk.

Saturday

Breakfast. Light vegetable soup, chicory.
Dinner. Turkey meatballs, vegetable salad, tea with milk.
Afternoon snack. Curd with yogurt.
Dinner. Stuffed peppers, green tea.

Sunday

Breakfast. Scrambled eggs with chicken and peppers, coffee with milk.
Dinner. Vegetable offal soup, turkey with cheese and sour cream, tea.
Afternoon snack. Kefir with cucumber and herbs.
Dinner. Boiled squid, green tea with milk.

As you can see, the menu of the week during the "Attack" and "Cruise" phases according to Ducan's diet is designed so that those who lose weight do not feel hungry.

It's important to know

Eat 2 tablespoons of oat bran every day.

If constipation occurs, eat 1 tablespoon of wheat bran.

It is recommended not to consume 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. The active dumping of extra pounds only occurs at the time of the "Attack" phase, thanks to the protein diet. During the "Cruise" phase, the weight may stop for several days. Thus, the body is rebuilt for a new diet.

"Consolidation"

The week's menu for weight loss according to the Ducan 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 objective of this step is to consolidate the weight achieved. For 1 kilo lost, there is a "return" within 10 days of "Consolidation". So, if you managed to lose 10 kg, the fixation phase will be 100 days.

At this stage, starchy foods are introduced into the menu. And another pleasant moment is the "party". The moment when you can pay for whatever your soul wants.

The number of days of "Consolidation" is divided into 2 parts. In the first one, you can eat 1 serving of starchy foods and feast once a week. The second allows you to "party" and eat starchy foods twice a week. If the third phase lasts 100 days, it will be halved. First 50 days - a starchy food and a "feast" per week. The second 50 days, respectively, is a 2/2 ratio.

It's possible

The diet expands and includes:

Pasta. No more than 200 grams per meal.
Lentils are also 200 grams.
Beans, peas and other legumes. Your serving is 200 grams.
Potatoes and rice. The first is boiled or roasted. Its quantity is 1-2 pieces. Rice is allowed in the following quantities: Polished cooked - 125 grams at a time, whole grains - 200 grams per meal.

Celebration

Simple rules will help you not to break the menu for a week on the Ducan diet and not miss out on a beautiful figure. What do you need to consider?

Two parties in a row are prohibited.
You can party, but without any additives. They put a portion, ate and forgot until the next stomach feast.
The festive meal includes a first course, a second course and a dessert. All this in quantity - 1 piece. That is, 1 first, 1 second and 1 dessert.

An important rule of Duke

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

Compliance with Protein Day is a guarantee against the return of excess weight. The nutritionist recommends staying on Thursday.

The Ducan Protein Diet Week Menu of the third phase is built on the basis of the second phase menu with the addition of new dishes. For example, rice soups can be cooked and pasta can be used as an accompaniment to various cooking options.

the final phase

Slowly but surely, the extra pounds were gone. The thinnest reached the desired goal - the arrows of the scale in a certain number of kilograms. But it's too early to relax and start "separating". Weight is an insidious thing, because it's gone, it's coming back.

What to do? Is it all in vain and is there a big risk of dropping unwanted pounds back? Do not panic. With proper adherence to the approximately one week menu on the Ducan diet, the weight will go away forever.

The fourth stage is stabilization. What does this include?

Return to normal diet. Well, as usual. . . Those who lost weight eat according to the rules of the third phase - "Consolidation". Protein and vegetables can be consumed in any amount, fruit - one unit once a day, a slice of cheese and 2 starchy products.
Be sure to pick a protein day and strictly observe it. Eating whatever you want 6 times a week, and giving only 1 day of protein, a person will be able to maintain the weight achieved with this work.
Drink 2 liters of fluid every day.
3 tablespoons are consumed daily. me. oat bran. And that rule is now observed for life.
We don't forget the tours. At least 20 minutes a day.
About sports - too. You need to study three times a week. At least an hour. If possible, devote 1, 5 hours to your body daily.

For whom the diet is contraindicated

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

People with impaired metabolism. The first phase involves the rejection of carbohydrates, and complete. The cleansing of the body is due to the intake of protein. This is dangerous for anyone suffering from impaired metabolism.
Patients with pancreatitis, diabetes mellitus. The fact is, with such a diet, malfunctioning 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 negatively affect the functioning of these organs and may trigger the exacerbation of a specific disease.
People with a weak gallbladder.
For those suffering from persistent constipation. Diet can make the situation worse.
Pregnant and lactating women.
Those girls who have problems with the menstrual cycle.
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 additional loads.
People with unstable psyches and heightened emotionality. Diet presupposes a deficiency of carbohydrates and this negatively affects brain function.

Recipes "Attack"

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

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

1. Spaghetti "Shirataki" with "Bolognese" sauce

Ingredients: "Shirataki" - 340 grams (packaging), minced meat - 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.

How to prepare: Fry the onions and minced meat in a dry skillet. Add tomato paste, spices and cook for 2 minutes. Add water to the finished minced meat and add the grated cheese. Salt and remove from heat.

Prepare "Shirataki" as described on the package. Rinse in cold water and boil in boiling water for 2-3 minutes. Throw in a sieve, drain. Combine with minced meat sauce and you can eat it.

2. Chicken breast in kefir

Ingredients: chicken breast - 1 pc. , Kefir - 300 ml, salt and seasoning to taste.

How to prepare: Wash the chest and remove the bones. Cut into pieces, rub with salt and spices. Pour the kefir over the chicken and let it marinate for an hour.

Place the marinated brisket on a baking sheet. Close with aluminum foil. Bake in the oven over medium heat until tender. 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, carrot - 100 grams, onion - 1 pc. , Seasonings to taste, water - 0, 5 liters.

How to prepare: Peel the fish, place in water and cook until half cooked. Then remove. Strain the broth and add the onion and carrots. Don't fry these products, just chop them. When the onion and carrots are done, put the shrimp and fish in the soup and bring to a boil. Turn off and serve hot.

4. Veal chop "Vienna"

Ingredients: cutlet - 2 pcs. , Egg - 1 pcs. , Oat bran for breading - 4 tbsp. me. (optional), wheat bran - 2 tbsp. l. , spices and salt to taste, lemon juice.

How to prepare: Wrap the chops in plastic wrap and beat. Mix the bran, place on a plate. Break the egg onto a plate. Dip the veal chops in the egg and spread in the bran.

Remove the remaining bran with a paper towel. Fry the cutlets in a non-stick skillet. At the end of frying, add salt and seasoning. Sprinkle with chopped herbs, drizzle with lemon juice and serve.

"Cruise"

A completely unusual recipe that you should definitely try when starting to lose weight in the "Cruise" phase.

1. Bream in a salty crust

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

Preparation method: Peel the bream. Leave the head and scales. The dishes in which the fish is to be cooked are covered with aluminum foil. At the bottom, 3 cm of salt are placed. The fish is placed in salt and covered with the remains of salt. The oven temperature is set to 250 degrees. At this temperature, the fish is roasted for an hour. Then the temperature drops to 180 degrees and the bream ripens for another half hour. Remove salt crust before using.

2. Oat Cookies

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

How to prepare: Mix the yolks with the flavoring, sweetener and bran. Beat the egg whites and pour into the resulting batter. Cookies are baked at a temperature of 180 degrees for 15 minutes.

Consolidation Phase Revenues

The recipes from this phase will delight you with their ease of preparation.

1. Fish casserole

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

How to prepare: Mash the fish with a fork. Mix eggs with milk, pour this mixture over canned food.

Bake in microwave at full power for about 5 minutes.

2. Salad with crab sticks

Ingredients: cucumbers - 1 piece, tomato - 1 piece, crab sticks - 5 pieces, classic yogurt for sauce.

How to prepare: Wash the vegetables and cut into small pieces. Cut the crab sticks into slices. Mix everything together and season with yogurt.

3. Chicken fillet kebab

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

How to prepare: 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 sit for 20 minutes. Then, the bag is removed, the filet is squeezed and placed on wooden skewers, alternating according to the principle: meat - tomato - pepper. The kebab is spread on a baking sheet and baked in the oven until golden.

4. Unusual rennet

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

How to prepare: Chop the pepper, garlic and herbs. Mix with cottage cheese, salt and season with yogurt. This dish is perfect for dinner.

Conclusion

What do you need to remember from this voluminous article? The following main thoughts:

The Duncan Diet is a long-term project. It consists of several phases.
The first phase is aimed at rapid weight loss. The time of its observance varies from 1 to 7 days.
The second phase is the alternation of protein and protein-vegetable days. It is necessary to follow him for 2 to 6 months.
The third phase is "Consolidation". The result achieved is consolidating. What is her time? It all depends on the weight lost. 1 kg is equal to 10 days.
And finally, the final stage is stabilization. Includes a return to normal eating habits.
It is imperative to allocate a day of protein. On this day, you can only eat foods that contain protein. This is necessary so that the lost weight doesn't come back, taking a couple of "friends".
The diet is safe for the body, but it has several contraindications. Therefore, it is advisable to consult your doctor before starting to follow him.
You need to drink 2 liters of fluid daily. This includes liquids from cooked dishes, tea and coffee.
Sports are essential. Allocating three times a week for 1-1, 5 hours a day is worth achieving results in a shorter period.
Walking on air has not been cancelled.

The good thing about the Ducan diet is that a healthy person can follow it for a lifetime.