Ducan's diet: a menu for every day, a description of the stages, allowed products, contraindications

The Ducan Diet is very popular all over the world, largely because of its quick and amazing results. It belongs to the systems of healthy nutrition. It allows you to lose weight and at the same time not suffer from hunger, since more than a hundred different tasty and filling products are allowed to be used on it.

Features and rules of the Ducan diet

The main goal of the Ducan protein diet is to reduce fat and carbohydrate intake. They are necessarily included in the diet for weight loss, but in a minimal amount. Proteins become the basis of the menu. They must be consumed in the amount recommended for weight loss (this corresponds to about 1. 5 g per kilogram of weight). Thanks to this, it is possible to get rid of extra pounds and stabilize the achieved figure on the scales.

Weighing in during the Ducan Diet

It was not without reason that proteins were chosen as the basis of nutrition.

There are mutliple reasons for this:

  • For the digestion of such substances, the body has to use the maximum amount of energy and therefore calories.
  • Pure proteins reduce hunger, prevent excess fluid from remaining in the body and strengthen its defenses.
  • These substances prevent the skin from sagging. If the body lacks proteins, these are extracted from the muscles.

It is very important that you try to eat less salt while following the discussed diet. This additive keeps water in the body and increases hunger. But it is also harmful to rule it out completely. Especially for people with low blood pressure.

Make sure you drink plenty at all stages of the diet. That's at least 2 liters of different fluids per day. Water also removes the feeling of hunger, fills the stomach and cleanses the body from all kinds of impurities. This is especially true with a protein diet. When protein is consumed in large quantities, the body constantly accumulates waste materials that need to be removed from it. Otherwise, there won't be a long-awaited effect.

Interestingly, carbonated beverages can even be drunk on such a diet.

The main thing is to choose the "light" options that do not contain sugar. Their taste also helps in weight loss with a strong craving for forbidden sweets.

Drinking is allowed at any time and regardless of the meal. The feeling of thirst needs to be completely quenched, not dulled.

Description of the stages

There are four main stages in diet. The main goal of the first half of them is to get rid of extra pounds. And the second is to set the new ideal weight.

At each stage, you don't have to limit yourself to specific servings. You don't have to count calories either.

Level 1 - attack

In the Ducan diet, the attack is the initial stage. It's short but challenging and effective. The usual carbohydrate diet is completely replaced by protein. This leads to active fat burning.

Lose weight with the Ducan diet

On average, this phase is designed for 7 days. However, it can take 3 to 12 days under certain conditions. It all depends on how many hated pounds a person wants to lose.

When attacked, it is allowed to eat protein-containing foods from a special list. They can be eaten in any amount and combined with each other. The main thing is to cook food without fat. For example, cooking or grilling.

In the first phase, the weight begins to disappear very quickly. This encourages not to stop losing weight, but to keep clinging to a difficult nutritional system.

Stage 2 - cruise / variety

The second phase turned out to be very long. This is the main reason why those who are losing weight often have breakdowns at this stage. The discussed phase usually lasts a few months to six months. A special nutritional system must be adhered to until the ideal weight is reached.

Weight control on the Ducan diet

The main idea of the second phase is to change the menu. These are days when only protein-containing foods or their combinations with vegetables are eaten. You can change your diet every other day, two, three.

Protein menus should consist of "attack products" and mixed raw, cooked, baked vegetables should be added. The latter should make up about 60% of the diet.

Stage 3 - Consolidation / Consolidation

In this phase the hardest part is over. You can slowly and gradually return to your usual diet. It is important to consolidate the weight you have achieved.

Dukan's Diet What To Eat

You have to determine the duration of this phase yourself. To do this, you need to calculate the weight that you lost in the previous stages. For every pound lost, you need to add 10 "repair" days to yourself.

This period can be quite long (especially if you've lost more than 10 kg), but you shouldn't be afraid of it. Now you can let yourself be pampered with delicious desserts and other culinary delicacies.

  • You have to eat according to the usual alternation pattern five days a week.
  • In the first half of the period, you can add 100 g of bread (made from whole grains), 200 g of fruit, 50 g of cheese every day.
  • One day you will only consume proteins according to the "principle of attack".
  • On the seventh day, it is allowed to eat starchy foods (200 g), a serving of pork, ham, sausages, a popular delicacy.
  • In the second half of the day, "Schmaus" with fatty desserts and sausages can be enjoyed twice a week. Days like this should not follow one another.

The "feast day" does not mean using "harmful things" all day long. It can only indulge in 1 - 2 meals. It is also allowed to drink good quality weak wine.

Level 4 - stabilization

At this stage, with a few specifics, losing weight will return to its usual nutritional system. First of all, you need to keep following the drinking regime and keep consuming plenty of water per day. It is very important to include daily physical activity in your schedule, at least minimally - morning exercise, walking, refusing to lift.

Measuring the waist on the Ducan diet

Schedule fasting days regularly and eat 3 tbsp daily. l. Oat bran in any form.

In order to maintain your ideal weight for a long time, it is worth taking the third phase as a basis and making vegetables and protein products the basis of your nutritional system forever. In this case, you can pamper yourself with 2 festive breakfasts or lunches per week, as well as 2 servings of products with starch in the composition.

It is advisable to leave one more protein day a week. It becomes a defense mechanism against repeated weight gain.

Permitted and prohibited products

The prohibited and allowed foods depend on the stage of the diet.

Meat and fish for the Ducan diet

So it is initially allowed to eat protein products from a special list.

The:

  • Horse meat;
  • Beef;
  • Bird;
  • Ham;
  • Offal;
  • Fish (even canned and smoked);
  • Crab sticks;
  • Eggs;
  • low-fat dairy products / fermented milk drinks and products.

You can use 1 - 2 pickled cucumbers (per day), boiled sugar-free, 1 onion, a small amount of tomato paste, vegetable oil (no more than 1 small spoon), mustard, fresh / granulated garlic, fresh / dried herbs.

Be sure to use 1 - 1. 5 tbsp. l. Bran. You can eat them in any form.

In the "Alternation" phase, all of the foods listed above are mixed with different types of vegetables. Only pulses and potatoes have to be completely eliminated.

These days are allowed:

  • Olives / olives (4 pcs. 2 times a week);
  • Flax seeds and chia seeds (1 teaspoon per day).

There is still a need to consume oat bran.

As mentioned above, the third stage adds cheese, bread, fruit and some favorite foods to the menu. The expansion of their list continues in the fourth stage. The proportion of bran is increased to 3 tbsp. l.

Among the types of cheese, it is worth choosing hard ones. Bananas, cherries, grapes, dried fruits cannot be eaten from fruits.

At any stage of the diet under discussion, most sweets are strictly prohibited. For example bars, cakes, pastries, sweets. While the result is solidifying, you can pamper yourself with a cube of dark chocolate or 1-2 fruit candies once a day. Exceptions are the festive meals, where even your favorite cake is allowed.

The list of prohibited products at all levels includes muffins, baked goods, nuts, dough dishes, butter, goose and duck meat, mayonnaise and sauces based on it, ketchup.

Detailed menu for each day

Menus and products for the Ducan diet

During the "attack period" the diet is as follows:

  1. Scrambled eggs for breakfast, chicken soup for lunch, cheesecake / casserole for afternoon tea, seafood in any form and sour milk drink for dinner.
  2. Bran porridge (oatmeal), beef chops, oatmeal muffins, meatballs / poultry chops.
  3. Boiled eggs, nuggets, orange juice tart and pollock casserole with eggs.
  4. Omelette, fish soup with boiled quail eggs, egg white and lemon dessert, squid and / or fish salad.
  5. Grilled poultry, bran pancakes, white fish pie.
  6. Eggs (in any shape) with ham, lean meat steaks, biscuits (on bran) and yogurt, seafood omelets
  7. Omelette with parsley, chicken, cheesecake and yogurt, minced meat pie and kefir.

During the changeover phase, the menu base can be kept the same, but vegetable salads can be added every other day. For example, chops, nuggets or steaks. It is also allowed to bake meat, poultry or fish together with vegetables.

In the "Fixing" phase, the following weekly menu is recommended:

  1. Cottage cheese casserole for breakfast, lemon soup with bread (whole grain) for lunch, fruit for the afternoon snack, steamed vegetables and chicken for dinner.
  2. Oatmeal and a slice of cheese, pasta with baked meat, cottage cheese, schnitzel with lettuce.
  3. Ham and cheese scrambled eggs, borscht, biscuits and nuggets, chocolate soufflé with lemon juice, baked seafood.
  4. Cottage cheese and sour milk drink, grilled poultry, kefir with bread croutons, shrimp and boiled eggs.
  5. Cottage cheese, chicken broth with meatballs and bread, fruit, cream of mushroom soup.
  6. Rice with cutlets / meatballs, vegetable pancakes, cheesecake, salad with fish cutlets.
  7. Cottage cheese and a piece of cheese, chicken broth and quail eggs, fruit, vegetables baked with cheese.

The menu of the third stage can be repeated on the fourth, not forgetting the days of the "feast" and other permitted indulgences.

Exercise with the Ducan Diet

Pierre Dukan points out that high quality weight loss and an ideal figure are impossible without regular physical activity. The nutritionist advises you to combine your special nutrition system with exercise.

physical activity during the Ducan diet

You can start with the minimum - replace the elevator with climbing stairs, leave public transport a few stops in front of the house, do morning exercises with 3 - 5 exercises.

Active walking should gradually become a daily workout for weight loss.

You need to start with 20 minutes of walking and gradually increase the time. It is advisable to walk in the open air in the relief terrain.

When you decide to include hard physical training in your daily routineFor example, a visit to the gym is strictly prohibited at the first stage of the diet. You can only return to exercise at the alternate diet stage. It is better to actively participate in those days when vegetables are added to protein dishes.

Aqua aerobics has a positive effect on the figure. If possible, it is worth visiting the pool once or twice a week. It is not at all necessary to practice in the water with a trainer. You can just swim for fun. At the same time, calories are actively burned, and the reliefs of the figure approach the ideal.

The pros and cons of this weight loss method

The discussed diet has its advantages and disadvantages. They should be carefully studied by any person who has decided to lose weight in this way.

Weight loss on the Ducan diet

Services:

  • Efficiency. If you strictly follow all the rules, about 1 kilo of excess weight per day will go away.
  • The ability to increase muscle tone, make the skin elastic and fight cellulite.
  • You don't have to constantly weigh servings and count calories.
  • The ability to consume certain dishes / products in the amount necessary to feel full.

Disadvantage:

  • Imbalance. With long-term adherence to such a diet, a deficiency of certain vitamins and minerals is noted in the patient's body.
  • Possible side effects. In the first stage, some patients develop dizziness, a feeling of constant fatigue.
  • Bad breath. This problem occurs when proteins have been the basis of human nutrition for a long period of time.
  • High costs. The diet consists of high quality, expensive foods.

This is the right way to get off the diet

In order to keep the results, you need to finish the diet properly. The exit begins in the consolidation phase. New, previously banned foods are gradually being added to the weight loss diet in small portions.

Is it possible to eat fruit on the Ducan Diet

When you stop dieting, it is important to keep exercising and drink plenty of water. Gradually, it is allowed to reintroduce desserts into your diet. But be it high-quality dark chocolate, fruit and berry marshmallows, honey and other useful sweets.

Contraindications and possible harm

There are quite a number of contraindications that make up an important reason for choosing a different diet for yourself.

So it is forbidden:

  • People with metabolic problems. Including patients with pancreatitis and diabetes mellitus.
  • Patients with chronic diseases of the liver, gastrointestinal tract, entire urinary system. High doses of protein in the body will place serious stress on these organs and systems.
  • Expectant mothers and women during breastfeeding. With such a diet, the heavily pregnant girl and her baby lack vitamins and nutrients.
  • People under 18 years of age. Especially for girls with a restless menstrual cycle. Otherwise, losing weight can face serious violations or the complete disappearance of menstruation.
  • People with diseases of the heart and blood vessels. When losing weight, there is a lack of fatty acids in the diet, which can worsen the symptoms.
  • For women going through menopause or the evening before / after. An unbalanced diet during this time can lead to hormonal imbalances.
  • People with mental health problems and increased emotionality. A lack of carbohydrates in the diet affects the functioning of the brain.

In order for the Ducan diet to be effective and safe for a person, it is worth consulting a specialist before starting. Especially if the man or woman has health problems.