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

6 November 2021

The diet owes its appearance to the European nutritionist Pierre Dukan. His career began when an acquaintance asked him to develop a menu specifically 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 devoted 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 labors was the now famous Dukan diet.

The essence of the diet

The diet includes 72 foods that contain proteins. And another 28 are vegetables. The main emphasis is on ensuring that a person not only loses weight, but can also maintain it. How can this be achieved? By reducing 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

Those who will experience the effect of the Ducan diet should take into account its component phases. There are four of them. The first two are intended to reduce weight and reach the coveted figure on the scale, the third is designed to consolidate the result achieved. The fourth step is to hold the new weight and keep the body in this state.

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

It should be remembered that the greater a person's weight, the longer his diet lasts.

Calculation of the stages

It depends on how many kilograms you have to throw away. So, in the first stage, "Attack", if you need to get rid of 1-5 extra pounds, the number of days is 1-2. For those interested in removing 5-10 kg, the time taken 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 phase will be 5-7 days.

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

The third stage is "Consolidation". Its passage depends on the amount of weight dropped. 1 kg of weight is equivalent to 10 days of "Consolidation". So, if you managed to lose 10 kg, you will have to endure 100 days of the third stage.

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 that likes to lose weight: go to the gym, do yoga, dance. In general, anything. Homework is great for speeding up the weight loss process.
Outdoor walks are important. Don't forget about them.
Drinking 2 liters of water a day helps relieve stool problems. If you are on a diet, you can experience a discomfort such as constipation. To avoid this, it is advisable for those who are losing weight to drink fresh water in the indicated amount. In addition to affecting bowel function, water is also a great way to hydrate the skin.

Consumption of fermented milk products should not exceed 1 liter per day. This volume is sufficient for the normal functioning of the digestive system.

professionals

The positive aspects of changing the diet are as follows:

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

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

against

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 a person does not get the necessary vitamins and minerals.
With a lack of nutrients, there is a disruption in the work of the gastrointestinal tract and the nervous system.
If the first stage is observed, dizziness is possible. An increase in fatigue is noted.
It is difficult to call this diet cheap, because the price of many protein products is biting.
Bad breath due to the high consumption of protein products is one of the significant drawbacks.

For the first phase, "Attacco", recipes and menus of the week on the Ducan diet will be listed below.

First stage. What can you eat?

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

Below is the list of approved products:

Meat - beef, chicken, turkey, veal, rabbit.
By-products: veal and chicken liver, chicken stomachs, chicken hearts, kidneys and veal tongue.
Any fresh fish.
Any fish - shrimp, mussels, squid, octopus.
Egg. There are limitations here. Yolks can be eaten up to 2 pieces at a time, there are no restrictions on proteins.
Low-fat dairy products: milk, kefir, cottage cheese, natural yogurt.

Everything is prepared without the addition of oil. You can eat in any quantity, forget about the calorie count. Below is an example of the "Attack" menu for a week on the Ducan diet.

Complementary products

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

Tea and coffee.
Soy sauce.
Spices.
Lemon.
Tomato puree - 2 tbsp. in a day.

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

First phase menu

For the "Attacco" phase, the menu of the week on the Ducan diet is not as varied as we would 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 you need 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.

Tuesday

Breakfast. Boiled chicken egg or two-egg omelette, coffee with milk.
Dinner. Fish balls in tomato paste sauce, tea or coffee.
Afternoon snack. Beef soup.
Dinner. Allowed meat steamed cutlets, 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, milk tea.

Thursday

Breakfast. Cheesecake 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, meat stew, milk tea.
Afternoon snack. Milk pudding, yogurt.
Dinner. Boiled shrimp, tea.

on Saturday

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

Sunday

Breakfast. Chicken and beef salad with eggs, coffee with milk.
Dinner. Boiled chicken legs, coffee or tea.
Afternoon snack. A glass of milk or kefir.
Dinner. Ricotta, mashed with yogurt.

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

Phase two

Her name is "Cruise". About six months is the duration of the "Cruise" phase of the Ducan diet. In the weekly menu, the alternation of protein days and vegetable-protein days is an innovation that contributes to a more varied diet.

You can alternate the days as it is convenient to lose weight. Someone chooses one day in one day, someone - two in two. Others reach five protein days, followed by five plant-protein days. Everyone chooses independently. Dr Ducan himself recommended respecting the alternation of one to one. This scheme is the safest and most easily tolerated by the human body.

The "cruise" includes all products allowed in the first phase, plus starch-free vegetables.

What to eat

The menu of the week is extended according to the Dukan diet in the "Cruise" phase, as mentioned above. Now the vegetables are added to the meat. And here is a list of products to lose weight:

Vegetables - cucumbers, tomatoes, peppers, zucchini, radishes, asparagus, beans, cabbage, squash, lettuce, celery, soy.
Milk drink - 1 pc. in a day.
Baby cocoa without sugar - 7 grams per day.
Skimmed milk powder - 3 tbsp. L. in a day.
Soy sauce - 1 tsp in a day.
Sour cream 3% - 30 grams per day.
Chicory - 1 tsp in a day.
Poultry sausages - 100 grams per day.
Cheese 7% fat - 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. Fried eggs from two eggs with cheese, chicory with milk.
Dinner. Vegetable soup with chicken, vegetable casserole, tea or coffee.
Afternoon snack. Fermented milk drink - 1 pc. , Curd casserole.
Dinner. Beef and vegetable salad, dressed with sour cream, green tea with milk.

Tuesday

Breakfast. Chicken sausages - 100 grams, coffee with milk.
Dinner. Cheese soup with chicken, vegetable salad, chicken skewers, tea.
Afternoon snack. Vegetable salad with seafood, green tea.
Dinner. Fish balls with sour cream and tomato sauce.

Wednesday

Breakfast. Cottage cheese casserole with yogurt sauce, hard-boiled egg, coffee with milk.
Dinner. Fish soup with vegetables, meat stew with red pepper, 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 offal, vegetable stew, chicken soufflé, tea or coffee.
Afternoon snack. Cottage cheese with spices and cucumber, kefir.
Dinner. Fish balls in tomato sauce, green tea.

Friday

Breakfast. Scrambled eggs with sausages, coffee with milk.
Dinner. Beef soup with vegetables stuffed with sour cream squid, chicory.
Afternoon snack. Boiled shrimp with lemon juice, tea.
Dinner. Curd casserole, green tea with milk.

on Saturday

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

Sunday

Breakfast. Scrambled eggs with chicken and peppers, coffee with milk.
Dinner. Offal and vegetable 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 the Ducan diet is designed in such a way that those who lose weight do not feel hungry.

It is important to know

Eat 2 tablespoons of oat bran every day.

If constipation occurs, eat 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 go away more slowly. This is due to the appearance of vegetables in the diet. The active discharge of the extra pounds occurs only at the time of the "Attack" phase, thanks to the protein diet. During the "Cruise" phase, the weight can stop for several days. Therefore, the body is rebuilt with a new diet.

"Consolidation"

The menu for the week 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 phase is to consolidate the weight achieved. For 1 kilogram lost, there is a "recovery" in 10 days of "Consolidation". So, if you managed to lose 10 kg, then the fixing phase will be 100 days.

In this phase, foods that contain starch are introduced into the menu. And another pleasant moment is the "party". The moment when you can afford everything your soul desires.

The number of "Consolidation" days is divided into 2 parts. In the first, you can eat 1 serving of starchy foods and have a feast once a week. The second allows you to "bank" and eat starchy foods twice a week. If the third stage lasts 100 days, it is halved. First 50 days: one starchy food and one "party" per week. The second 50 days, respectively, are 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. Their portion is 200 grams.
Potatoes and rice. The first is boiled or baked. Its quantity is 1-2 pieces. Rice is allowed in the following quantities: glossy boiled - 125 grams at a time, wholemeal - 200 grams per meal.

Party

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

Two parties in a row are prohibited.
You can feast, but without additives. They put in a portion, ate it, and forgot it 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 Ducan

If the third phase is observed, you must choose a "fast" day for yourself, ie protein, and observe it throughout your life.

Respect for the protein day is a guarantee against the return of excess weight. The nutritionist advises to stay on Thursday.

As for the menu of the week of the Ducan protein diet for the third phase, it is built on the basis of the menu of the second phase with the addition of new dishes. For example, rice soups can be cooked, and pasta can be used as a side dish in various cooking options.

The final stage

Slowly but surely the extra pounds went away. The thinnest achieved the cherished goal - the arrows of the scales on a certain number of kilograms. But it is too early to relax and start the "escape". Weight is an insidious thing, as it went away, it will come back.

What to do? Is it all in vain and there is a great risk of returning unwanted pounds? Don't panic. With the correct adherence to the approximate menu for a week on the Ducan diet, the weight will go away forever.

The fourth stage is stabilization. What does it include?

Return to the usual diet. Well, as usual. . . Those who have lost weight eat according to the rules of the third stage - "Consolidation". Protein and vegetables can be consumed in any quantity, fruit - one unit once a day, a slice of cheese and 2 products that contain starch.
Make sure you choose a protein day and strictly observe it. By eating what you want 6 times a week and giving only 1 day to protein, a person will be able to maintain the weight achieved by such work.
Drink 2 liters of fluids every day.
3 tablespoons are eaten every day. L. oat bran. And this rule is now observed throughout life.
Let's not forget the walks. At least 20 minutes a day.
Also on sport. You have to study three times a week. At least an hour. If possible, dedicate 1. 5 hours a day to your body.

To whom the diet is contraindicated

This one of the safest diets for health also has a number of contraindications. Who shouldn't follow him:

People with impaired metabolism. The first phase involves the rejection of carbohydrates, and completes. Cleansing the body is due to the intake of protein. This is dangerous for those suffering from impaired metabolism.
Patients with pancreatitis, diabetes mellitus. The fact is that with such a diet, a malfunction of the 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 with kidney problems. A shock dose of protein will adversely affect the work of these organs and can provoke an exacerbation of a particular 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 their menstrual cycle.
For women during menopause and before. Diet increases stress on the endocrine system. And at this time in life, she works with an overload, so you shouldn't give her additional loads.
People with an unstable psyche and increased emotionality. The diet assumes a lack of carbohydrates and this negatively affects the functioning of the brain.

Recipes. "Attack"

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

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

1. "Shirataki" spaghetti 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 permissible amount. Oregano, basil, pepper - favorite spices, little water.

Method of preparation: Fry the onions and minced meat in a dry pan. Add the tomato paste, spices and simmer for 2 minutes. Add water to the finished minced meat and add the grated cheese. Add salt and remove from heat.

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

2. Chicken breast in kefir

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

Method of preparation: wash the chest and remove the bones. Cut into pieces, rub with salt and seasoning. Pour the kefir over the chicken and let it marinate for an hour.

Place the marinated brisket in a pan. Close with film. Bake over medium heat until tender. Then turn off the oven, remove the aluminum foil and brown the pieces.

3. Fish soup

Ingredients: shrimp and any fish, ideally trout - 200 grams, carrots - 100 grams, onion - 1 pc. , Seasoning to taste, water - 0, 5 liters.

Method of preparation: Peel the fish, put it in water and cook until half cooked. So take it out. Filter the broth and put the onion and carrots in it. Do not fry these products, but chop them. When the onions and carrots are ready, put the shrimp and fish in the soup and boil. Turn off and serve hot.

4. "Vienna" veal chop

Ingredients: mince - 2 pieces, eggs - 1 pc. , oat bran for breading - 4 tbsp. L. (optional), wheat bran - 2 tbsp. L. , seasonings and salt to taste, lemon juice.

Method of preparation: Wrap the ribs in plastic wrap and beat them. Mix the bran, put on a plate. Break the egg into a plate. Dip the veal cutlets in an egg, roll in the bran.

Remove the remaining bran with a paper towel. Fry the ribs in a non-stick pan. When cooked, add salt and spices. Sprinkle with chopped herbs, drizzle with lemon juice and serve.

"Cruise"

A totally unusual recipe that you should definitely try when you start losing weight in the "Cruise" phase.

1. Sea bream in a salty crust

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

Method of preparation: Peel the sea bream. Leave the head and scales. The dishes in which the fish will be cooked are covered with foil. In the lower part 3 cm of salt are arranged. The fish is put on salt and covered with the remains of the salt. The oven temperature is set at 250 degrees. At this temperature, the fish is cooked for an hour. Then the temperature drops to 180 degrees, and the sea bream ripens for another half hour. Remove the salt crust before use.

2. Oatmeal Cookies

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

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

Recipes for the consolidation phase

The recipes for this stage will delight you with their ease of preparation.

1. Fish pie

Ingredients: canned fish - 1 can, 3 eggs, milk. It is better to take canned food from saury or pink salmon.

Method of preparation: Mash the fish with a fork. Mix eggs with milk, pour this mixture over canned food.

Cook in the microwave at maximum power for about 5 minutes.

2. Salad with crab sticks

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

Method of preparation: Wash the vegetables and cut them into small pieces. Cut the crab sticks into slices. Mix everything and season with yogurt.

3. Chicken fillet kebab

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

Preparation method: Kefir and garlic are mixed in a plastic bag. There a chicken is placed, the bag is tightly tied and immersed in hot water. Leave it there for 20 minutes. Then the bag is taken out, the fillet is squeezed and placed on wooden skewers, alternating according to the principle: meat - tomatoes - pepper. The kebab is spread out on a baking sheet and baked in the oven until golden brown.

4. Unusual curd

Ingredients: granular ricotta - 100 grams, bell pepper, a clove of garlic and herbs, classic yogurt - 2 tbsp. L. , salt.

Method of preparation: Chop pepper, garlic and herbs. Mix with the ricotta, salt and season with the yogurt. This dish is perfect for dinner.

Conclusion

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

The Ducan diet is a long-term project. It consists of several stages.
The first stage 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 vegetable-protein days. It is necessary to follow it for 2 to 6 months.
The third stage is "Consolidation". The result achieved is consolidating. What is your time? It all depends on the weight lost. 1 kg equals 10 days.
And finally, the final stage is stabilization. It includes a return to normal eating habits.
It is imperative to allocate a protein day. On this day, you can only eat foods containing proteins. This is necessary so that the lost weight does not return, taking a couple of "friends".
The diet is safe for the body, but it has a number of contraindications. Therefore, it is recommended that you consult your doctor before starting to follow him.
You need to drink 2 liters of fluids a day. This includes liquids from cooked dishes, tea and coffee.
Sport is essential. It is worth dedicating three times a week for 1-1. 5 hours a day to get results in a shorter period.
Walking in the air has not been canceled.

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