Ducan 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 shed 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 on ensuring that a person not only loses weight, but can also keep it off. How can you get this? Reducing the level of carbohydrates in your own 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.

Stages

Those who are going to experience the effect of the Ducan diet should take into account its component phases. There are four of them. The first two aim to reduce weight and achieve the coveted figure on the scale, the third is designed 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 of the week is presented in the corresponding sections.

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

Calculation of stages

It depends on how many kilograms you need to get rid of. 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 3-5 days. And for those who have to lose more than 10 kg, the duration of this stage will be 5-7 days.

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

The third phase is "Consolidation". Your pace depends on the amount of weight you lose. 1 kg of weight is equivalent to 10 days of "Consolidation". Thus, if you managed to lose 10 kg, you will have to endure 100 days of the third phase.

Necessary

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

Physical activity is mandatory. It can be any sport that you like to lose weight: going to the gym, doing yoga, dancing. In general, anything. Homework is great for speeding up the weight loss process.
Walks in the fresh air are important. Don't forget about them.
Drinking 2 liters of water a day will help alleviate stool problems. If you are on a diet, you may experience a discomfort such as constipation. To avoid this, it is recommended 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.

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 your diet are as follows:

Consumed 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 in the fight against "orange peel" - cellulite.
If you follow it, it is not necessary to eat for hours. There are no hard and fast rules for this diet.
Of the allowed products, you can eat as much as you want. Therefore, slimming does not experience hunger.
By 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 maintained for a long time. It is safe for health.

An advantage is the menu presented for the week according to the Ducan diet for each phase.

Disadvantages

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, which is why a person does not receive the necessary vitamins and minerals.
With a lack of nutrients, there is a disruption in the work of the gastrointestinal tract and nervous system.
If the first phase is observed, dizziness may occur. Increased fatigue is noted.
It is difficult 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 major disadvantages.

For the first phase, "Attack", the recipes and menus of the week in the Ducan diet will be given below.

First phase. What can you eat

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

The list of approved products is presented below:

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

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

Complementary products

According to the Ducan Protein Diet, the following foods are allowed on the menu for one week:

Tea and coffee
Soy sauce.
Spice
Lemon.
Tomato paste - 2 tbsp. L. in a day.

Of course, there should 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 menu for the week of the Ducan diet is not as varied as we would like. But proteins give a feeling of fullness. An approximate weekly diet is shown in the following list. 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, soft coffee with milk.
Afternoon snack. A glass of kefir.
Dinner. Organ salad with lemon juice and spices, tea.

Tuesday

Breakfast. Cooked chicken egg or two-egg omelette, coffee with milk.
Dinner. Fish meatballs in tomato sauce, tea or coffee.
Afternoon snack. Beef soup.
Dinner. Steam allowed meat cutlets, green tea with milk.

Wednesday

Breakfast. Cottage cheese casserole with protein, 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. Cheesecakes with yogurt sauce, coffee.
Dinner. Organ 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, 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. Curd casserole with yogurt sauce, tea with milk.
Afternoon snack. Chicken souffle, green tea.
Dinner. Steamed cutlets with tomato sauce.

Sunday

Breakfast. Chicken and beef salad with egg, coffee with milk.
Dinner. Boiled chicken thighs, 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 for the week looks like this. You can and should make changes in the diet according to your tastes and fantasies.

Phase two

His name is "Cruise. "Approximately half a year is the duration of the "Cruise" phase of the Ducan diet. In the weekly menu, the alternation of protein 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 a day, someone two out of two. Others reach five days of protein, followed by five days of protein and vegetables. Everyone chooses independently. Dr. Ducan himself recommended that one-to-one alternation be respected. This scheme is the safest and the most easily tolerated by the human body.

The "cruise" includes all the products allowed in the first phase, plus non-starchy vegetables 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 the meat. And here is a list of slimming products:

Vegetables: cucumbers, tomatoes, bell peppers, zucchini, radishes, asparagus, beans, cabbage, squash, lettuce, celery, soybeans.
Dairy drink - 1 pc. in a day.
Unsweetened baby cocoa: 7 grams per day.
Skimmed milk powder - 3 tbsp. l. in a day.
Soy sauce - 1 teaspoon in a day.
Sour cream 3% - 30 grams per day.
Chicory - 1 teaspoon in a day.
Poultry sausages: 100 grams per day.
Cheese 7% fat - 50 grams per day.

Second phase menu

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

Monday

Breakfast. Two-egg fried eggs with cheese, chicory with milk.
Dinner. Vegetable soup with chicken, vegetable casserole, tea or coffee.
Afternoon snack. Fermented milk drink - 1 piece, Curd casserole.
Dinner. Veal 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 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, 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 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 sausages, coffee with milk.
Dinner. Beef soup with vegetables stuffed with squid sour cream, chicory.
Afternoon snack. Shrimp boiled with lemon juice, tea.
Dinner. Curd casserole, green tea with milk.

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 sweet pepper, 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 for the week during the "Attack" and "Cruise" phases according to the Ducan diet is designed in such a way that the weight loss does not feel hungry.

It's important to know

Consume 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 disappear more slowly. This is due to the appearance of vegetables in the diet. The active elimination of extra kilos occurs only at the moment of the "Attack" phase, thanks to the protein diet. During the "cruise" phase, the weight may stop for several days. Therefore, the body rebuilds itself with a new diet.

"Consolidation"

The menu of the week to lose weight according to the Ducan diet is gradually expanded. 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 stage is to consolidate the weight achieved. For 1 kilogram lost, there is a "recovery" in 10 days of "Consolidation". Thus, if you managed to lose 10 kg, the fixation phase will be 100 days.

At this stage, starch-containing foods are introduced into the menu. And a more pleasant moment is the "party". The moment when you can allow yourself everything your soul desires.

The number of days of "Consolidation" is divided into 2 parts. In the first, you can eat 1 serving of starchy foods and feast once a week. The second allows you to "feast on" and eat starchy foods twice a week. If the third phase lasts 100 days, it is cut in half. First 50 days: One starchy food and one "feast" per week. The second 50 days, respectively, are a 2/2 ratio.

it's possible

The diet expands to include:

Pasta. No more than 200 grams per meal.
Lentils are also 200 grams.
Beans, peas, and other legumes. Its ration 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: boiled polished - 125 grams at a time, whole grain - 200 grams per meal.

Banquet

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

Two consecutive parties are prohibited.
You can feast, but without additives. They put 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 Ducan Rule

If the third phase is observed, you should choose a "fast" day for yourself, that is, protein, and observe it for life.

Compliance with the protein day is a guarantee against the return of excess weight. The nutritionist recommends staying 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 garnish in various cooking options.

The final stage

Slowly but surely, the extra pounds were gone. The slimmest has reached the cherished goal - the arrows on the balance by a certain number of kilograms. But it is too early to relax and begin the "getaway". The weight is an insidious thing, since it left, it will return.

To do? Is it all in vain and is there a great risk of putting back unwanted pounds? Do not panic. With proper adherence to the approximate menu for a week on the Ducan diet, the weight will disappear forever.

The fourth phase is stabilization. What includes?

Get back on your regular diet. Well, as usual. . . The one who has lost weight eats according to the rules of the third phase: "Consolidation". Proteins and vegetables can be eaten in any quantity, fruits - a unit once a day, a slice of cheese and 2 products that contain starch.
Make sure to choose a protein day and strictly observe it. Consuming what you want 6 times a week, and giving only 1 day to protein, a person will be able to maintain the weight achieved with such work.
Drink 2 liters of liquid every day.
They eat 3 tablespoons a day. l. oat bran. And this rule is now observed for life.
We do not forget the walks. At least 20 minutes a day.
Also about sports. You need to study three times a week. At least an hour. If possible, spend 1. 5 hours on your body a day.

To whom is the diet contraindicated.

Even this, one of the safest diets for health, has several contraindications. Who shouldn't follow it:

People with altered metabolism. The first phase involves carbohydrate and complete rejection. The cleansing of the body is due to the intake of protein. This is dangerous for those who suffer from metabolic disturbances.
Patients with pancreatitis, diabetes mellitus. The fact is that with such a diet, a malfunction of the metabolism is inevitable. And people with diseases of the pancreas 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 adversely affect the work of these organs and can lead to an exacerbation of a particular disease.
People with a weak gallbladder.
For those who suffer 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 life, he works with overload, so you should not give him additional loads.
People with an unstable psyche and greater emotionality. The diet assumes a carbohydrate deficiency and this negatively affects the functioning of the brain.

Recipes. "Attack"

Below are the recipes from the Ducan diet week menu. 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. Spaghetti "Shirataki" with sauce "Bolognese"

Ingredients: "Shirataki" - 340 grams (packaging), minced meat - 200 grams, onion - 1 piece, Cheese - 50 grams, but you can do without it, tomato paste - the allowed amount. Oregano, basil, pepper: favorite spices, a little water.

Preparation method: Fry the onions and minced meat in a dry frying pan. Add the tomato paste, spices and simmer for 2 minutes. Add water to the finished mince and add grated cheese. Get out and remove from heat.

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

2. Chicken breast on kefir

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

Preparation method: Wash the chest and remove the bones. Cut into pieces, rub with salt and season. Pour the kefir over the chicken and let it marinate for an hour.

Place the marinated breast in a baking dish. 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, carrots - 100 grams, onion - 1 piece, Seasoning to taste, water - 0. 5 liters.

Preparation method: Peel the fish, put it in water and cook until it is half cooked. Then take out. Strain the broth and add onion and carrots. Do not fry these products, just chop them. When the onions and carrots are done, put the shrimp and fish in the soup and bring to a boil. Turn off and serve hot.

4. "Vienna" veal cutlet

Ingredients: cutlet - 2 pieces, egg - 1 piece, oat bran for breading - 4 tbsp. l. (optional), wheat bran - 2 tbsp. l. , seasonings and salt to taste, lemon juice.

Preparation method: Wrap the chops in plastic wrap and beat. Mix the bran, put on a plate. Break the egg onto a plate. Dip the veal chops in an egg, roll in bran.

Remove the remaining bran with a paper towel. Fry the chops in a nonstick skillet. At the end of frying, add salt and spices. Sprinkle with chopped herbs, drizzle with lemon juice, and serve.

"Cruise"

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

1. Sea bream in salty crust

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

Preparation method: Peel the sea bream. Leave the head and scales. The dishes in which the fish will be cooked are covered with aluminum foil. At the bottom 3 cm of salt is placed. The fish is put in salt and covered with the remains of salt. The oven temperature is set at 250 degrees. At this temperature, the fish is baked for one hour. Then the temperature drops to 180 degrees and the 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 teaspoon liquid sweetener and vanilla flavoring if desired.

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

Consolidation phase recipes

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

1. Fish casserole

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

Preparation method: Mash the fish with a fork. Mix the eggs with the milk, pour this mixture over the canned food.

Bake in the microwave on 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 dressing.

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

3. Chicken fillet skewer

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

Preparation method: 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 rest 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: granulated cottage cheese - 100 grams, bell pepper, a clove of garlic and herbs, classic yogurt - 2 tbsp. l. , Salt.

Preparation method: Chop 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 bulky article? The following main thoughts:

The Ducan 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 it for 2 to 6 months.
The third phase is "Consolidation". The result obtained is consolidating. What time is itIt 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 that contain protein. 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 several contraindications. Therefore, it is advisable to consult your doctor before starting to follow it.
You need to drink 2 liters of liquid a day. This includes liquid from cooked dishes, tea, and coffee.
Sports are essential. It is worthwhile to allocate yourself three times a week for 1-1, 5 hours a day to achieve results in a shorter period.
Walk on air has not been canceled.

The good thing about the Ducan diet is that a healthy person can follow it throughout their lives.