The most effective weight loss system is Ducan's diet

25 April 2025

The dietitologist Pierre Dukan developed a diet for weight loss, based on his 40-year practice, which gained popularity in both masses and celebrities, for example, the Duchess of Cambridge and Jennifer Lopez. Ducan avoids a lot of or phase diet. At each stage, it should be used in the menu permissible products that contribute not only to weight loss, but also to maintain the achieved result throughout life.

Basic rules of diet Ducan

The basis of Ducan’s diet was the following principles:

A decrease in daily calorie content is useless.The doctor claims that a decrease in daily calorie content during a diet gives a short -term result. Returning to the usual diet, the discarded weight will immediately return back. According to Ducan, only those products that do not accumulate in your menu should be used on your menu.

The restriction in the number of products consumed is not effective.Ducan's diet is an antipode of monodietal. It is allowed to use in menu 100 permitted products in any quantity in order to feel full during the day.

Daily use of oat bran- necessity. The statement of Pierre Dukan that oat bran can be quickly saturated, remove toxins and toxins from the body. Every day you should eat 1. 5-3 tablespoons of bran, drinking abundantly with water.

You can’t do without physical activity.Without physical activity, subject to the diet, you can reach the point of "not burned kilograms" when the weight stops. With physical exertion, the body works differently. According to Ducan’s diet, it is necessary to perform long walks daily, it is advisable to do morning exercises, play sports or fitness several times a week, and not use the elevator.

According to the rules of Ducan’s diet, 4 main stages should be observed:

Phase attack

The Ducan’s diet "Attack" is the very first and effective phase, which provides hard restrictions on the menu. Its main goal is to burn fat accumulated in the body. It is carried out by consuming exclusively protein products with minimal fat.

The consumption of protein foods by Ducan's diet contributes to rapid saturation, therefore, the volume of a portion of one meal will be reduced. The body spends more energy on the digging of protein than it receives from it, as a result of which excess weight quickly leaves. It is at the stage of the "attack" of Ducan’s diet that there is a sharp weight loss, which, according to the doctor himself, motivates to further stages.

Before observing Ducan’s diet, it should be clearly definedPhase "Attack" phase. It is determined based on the number of extra pounds:Up to 5 kg = 3 days;Up to 10 kg = 4 days;Up to 15 kg = 5 days;Up to 20 kg = 6 days;Over 30 kg = 7 days.

During compliance with the "attack" of the diet of Dukan, it is necessary to adhere to the following rules:

Include in the daily menu the use of 1. 5 stip of oat bran, abundantly drinking them with water. With individual intolerance, you can replace bran with buckwheat. It is necessary to drink at least 1. 5 liters of purified water without gas per day. It is recommended to do morning exercises. During the diet, it is imperative to take hiking in the fresh air for at least 20 minutes a day.

Allowed products

Dyukan's diet "Attack" - permitted products:

Lenten meat: veal, horseman, beef, pork (6% fat), rabbit;
Bird (except for duck and goose, eaten for food without skin): chicken, turkey, quail;
Offal: kidneys, liver, tongue, lungs;
Ham (no more than 4% fat content, consumed without skin);
Fish in any form: raw, baked, canned, fried, steamed;
Seafood;
Quail and chicken eggs: protein in unlimited quantities, yolk no more than 2 pcs per day;
Low -fat or with a minimum percentage of fat content of dairy and dairy products;
Natural yogurts;
Crab sticks (no more than 7 pcs at one meal).

As additives on Ducan’s diet in the "Attack" phase, they are allowed:

Olive, vegetable or rapeseed oil (1 stip per day);
Lemon juice;
Tomato paste (2 tablespoons per day);
Apple, soy, balsamic vinegar;
Herbs and spices: caraway seeds, thyme, rosemary;
Onions;
Baking powder of dough, gelatin and yeast in the preparation of dishes;
Cornshons as a snack (2 pcs per day);
Sugar substitutes.

Observing Ducan’s diet, it is recommended to drink herbal, black and green teas, decoctions of berries, tinctures, coffee, but without sugar during the day. The amount of salt used should be reduced to a minimum.

Menu for every day

Ducan diet - menu for each for the phase attack (breakfast, lunch, afternoon snack, dinner):Monday:

Cottage cheese;
Meat roll with egg;
Kefir;
Boiled chicken breast.

Tuesday:

Omelette;
Rabbit in tomato sauce;
Kefir;
Drado in a lemon grilled sauce.

Wednesday:

2 hard -boiled eggs;
Beef steak with mustard;
Milk;
Seafood cocktail.

Thursday:

Syrniki;
Trout baked in the oven;
Natural yogurt;
Stewed turkey in creamy sauce.

Friday:

Curd casserole;
Sturgeon ear;
Soft egg;
Tealons made of veal in tomato sauce.

Saturday:

Ham;
Chicken soup;
Kefir;
The salmon baked in the oven.

Sunday:

Hamlet with ham;
Slightly salted herring;
Milk;
Drive from beef.

The phase of the alternation

According to the diet of Ducan in the "alternation" phase, the coveted result is achieved. This is the main stage in losing weight. Its duration is determined by the loss of excess weight, that is, when the desired result is achieved, then the "alternation" phase according to Ducan’s diet ends. At this stage, in the menu, in addition to protein products, vegetables and herbs rich in fiber are inserted.

You can use the permitted vegetables both in cheese and in the finished form. However, they are allowed in the Ducan diet menu at this stage not every day. It should alternate exclusively protein days (according to the "Attack" phase) with the days when vegetables and herbs are allowed on the menu.

Alternation of protein days with mixedBy the diet of Ducan is determined based on the desired loss of excess weight:Up to 10 kg = 1/1Up to 20 kg = 2/2From 30 kg or more = 5/5

According to Ducan’s diet, in the "alternation" phase, it is necessary to increase the daily consumption of oatmeal brans to 2 tablespoons. According to individual indications, they can be replaced with wheat bran or buckwheat, brewed on the water. The use of purified water up to 2 liters per day increases. Physical activity should also be greater. According to Ducan’s diet, it is necessary to take a walk in the fresh air at least 30 minutes a day during the "alternation" phase. Do not forget about morning exercises for the speedy achievement of the desired result of weight loss.

What is possible, what can not be eaten?

What can be eaten in the phase of alternation according to the Ducan system:

All protein products acceptable in the "Attack" phase;
All spices and additives included in the "Attack" phase menu;
Vegetables and greens: cucumbers, tomatoes, bell pepper, pumpkin, asparagus, spinach, parsley, salad, cabbage, radishes, zucchini, eggplant, onions and on -legged, celery, patch bean, beets, carrots;
1 ugly apple per day;
Mushrooms.

An important nuance of the phase "alternation" of Ducan’s diet is that protein products allowed in the first phase can be mixed arbitrarily, and only two types per day can be chosen from additional.

In the phase "Alternation" by Ducan’s diet, the following products should be excluded from the menu:

Fatty meat and poultry (duck, goose);
Greasy dairy and dairy products;
Potatoes, peas, beans, corn, lentils;
Avocados, olives, olives;
Cereals, pasta and bakery products (with the exception of 2 pieces of rye bread per day);
Baking, sweet desserts, chocolate;
Sugar;
Mayonnaise.

The menu by day

The phase of the alternation - menu on the diet of Ducan (breakfast, lunch, afternoon snack, dinner):Monday:

Omelette;
Ear from trout;
Milk;
Rabbit in sour cream sauce.

Tuesday:

Ovary in French;
Chicken cream-soup;
Cucumber, tomato;
Beef steak. White cabbage salad.

Wednesday:

Cottage cheese. Apple;
Seafood cocktail;
Hard -boiled egg;
Different from veal.

Thursday:

Buckwheat porridge;
Tom Yam soup with shrimp;
Kefir;
Turkey stewed with vegetables.

Friday:

Natural yogurt;
Steamed chicken breast;
Ham;
Slightly salted salmon.

Saturday:

Cucumber rolls;
Borsch with meat;
Natural yogurt;
Mackerel stuffed with vegetables in the oven.

Sunday:

Syrniki;
Beef cutlets;
Kefir;
Fish soup.

Fixing phase

Phase of consolidation according to the Ducan systemIt is a gradual exit from the diet. At the same time, a person continues to lose weight, but not so intensively, about 400 grams per week. The duration of this phase is calculated individually, depending on the discarded kilograms, based on the principle of 1 kg of previously dropped weight 10 days of "consolidation". For example, for a person who has lost 6 kg, the duration of the "consolidation" stage should be 60 days.

Ducan diet menu expands in the "consolidation" phase:

Not sweet fruits are added, with the exception of bananas, cherries and grapes. But the permissible daily portion of the permitted fruits should not exceed the size of the middle apple.
It is allowed to introduce 6% cheese into the diet.
Twice a week you can use potatoes, rice, pasta, peas, beans and legumes on the menu.
At this stage, the daily norm of oatmeal bran to 3 tablespoons increases by Ducan's diet. Cleaned water without gas should be drunk at least 1. 5-2 liters per day.

It is necessary to observe physical activity, engage in charging or fitness, make long walks from 30 to 60 minutes a day.

A feature of the phase of "consolidating" Ducan diet are the so -called"Feasts". These are such meals, when it is allowed to eat absolutely everything that the soul and stomach pleases. They are arranged once a week and only at one meal, for example, for lunch. Also, on Ducan’s diet, a fasting day should be carried out once a week - protein. That is, to use exclusively protein products in the menu according to the "Attack" phase.

List of recommended products

Allowed diet products Ducan in the consolidation phase:

All protein products allowed in the "Attack" phase;
All vegetables, additives and spices allowed in the "consolidation" phase;
Sour and sweet and sour fruits: oranges, tangerines, grapefruit, apples, kiwi, pears;
Berries: melon and watermelon no more than 400 grams per day;
Rice, potatoes, corn corn, peas, pasta, starch -containing products 2 times a week;
Cheese of 6% of fat content of not more than 40 g per day;
Honey - 3 teaspoons per day;
2 slices of bread.

Detailed menu

Dyukan's diet - menu in the consolidation phase (breakfast, lunch, afternoon snack, dinner):Monday:

Oatmeal with honey;
Chicken soup with noodles;
Orange;
Meat in French. Salad "Vitamin".

Tuesday:

Omlet with ham and cheese;
Borsch with meat;
Mandarin, kiwi;
Pilaf with beef. Cucumbers, tomatoes, Bulgarian pepper.

Wednesday:

Syrniki;
Paelia with seafood;
Apple;
Turkey stuffed with prunes in the oven.

Thursday:

Cottage cheese with honey;
Meat hodgepodge;
Cucumber, spinach;
Mashed potatoes. Chicken liver. Carrot salad.

Friday:

2 hard -boiled eggs;
"Feast" -De everything that we wish according to Ducan's diet;
Kefir;
Soup "Tom-Yam" with seafood.

Saturday:

Natural yogurt;
Seafood;
Kefir;
Bowed by chop.

Sunday:

Curd casserole;
Ear from sturgeon;
Grapefruit;
Pasta with cheese and ham. Green.

Stabilization phase

The Ducan diet stabilization phase is the rules of food behavior that must be followed throughout life in order to maintain the achieved result of losing weight and not gain excess weight in the future.

According to Ducan’s diet, you should adhere to the basic 4 principles in the "stabilization" phase:

Use 3 tablespoons of oat bran and drink at least 1. 5-2 liters of non-sparkling water per day;
Pay special attention to your physical activity: avoid elevators, make daily walks for at least 30 minutes, do morning exercises, engage in fitness;
Once a week to arrange a protein unloading day according to the "Attack" phase;
In their daily diet, all products or eat according to the "consolidation" phase. It is advisable to use fruits in the menu in the morning.

According to Ducan’s diet, the "stabilization" stage is no longer a restriction, but a lifestyle. Do not worry about the holidays when you want to enjoy culinary delights, because on this day you can afford a "feast". The day after the "Far of the abdomen", the protein "attack" should be arranged in order to avoid gaining excess weight.

Permitted and prohibited products

Allowed products according to the Ducan system at the stabilization phase:

Low -fat varieties of meat (beef, veal, horseman, pork 6%, rabbit);
Poultry meat: chicken, turkey (without skin);
All varieties of fish in any cooking variations;
Low -powered dairy and dairy products;
Seafood;
Offal;
Lean ham without skin;
Chicken and quail eggs;
All vegetables (potatoes and legumes are consumed in the menu no more than 2 times a week);
Fruits (with the exception of cherries, bananas and grapes), it is advisable to use in the first half of the day;
Honey 3 teaspoons per day;
Bread (2 slices per day), pasta;
Lemon, lemon juice;
Cocoa;
Mushrooms;
Ketchup, tomato paste (2 tablespoons per day), adjika;
Spices and additives (parsley, coriander, ginger, caraway, pepper);
Gelatin, baking powder of dough, yeast;
Vegetable, olive oil;
Tea, coffee, infusions and decoctions of herbs without sugar.