Ducan Diet: menu for the week, recipes, nutritional features

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 work was the already famous Dukan diet.

The essence of the diet

The diet includes 72 foods that contain protein. And the other 28 are vegetables. The main emphasis is to ensure that a person not only loses weight but also maintains it. How can this be achieved? By reducing the level of carbohydrates in your diet. Therefore, the diet is called "low carb" or "high protein".

What does the Ducan diet menu for the week consist of? This will be discussed in separate sections.

stages

Those who will experience the effect of the Ducan diet should consider its constituent stages. There are four of them. The first two are aimed at reducing the weight and achieving the coveted figure on the scales, the third is created to consolidate the result achieved. The fourth stage is maintaining new weight and keeping the body in this state.

For each stage of the Ducan diet, the menu for the week is presented in the relevant sections.

It should be remembered that the more weight a person has, the longer his diet lasts.

Phase calculation

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

"Kuza", or the second stage, 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 equal to 10 days "Consolidation". Thus, if you have managed to lose 10 kg, you will have to endure 100 days of the third stage.

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 - go to the gym, yoga, dancing. In general, everything. Homework is great for speeding up the weight loss process.
Outdoor walks are important. Do not forget about them.
Drinking 2 liters of water a day will help alleviate bowel problems. If you follow a diet, you may experience a concern such as constipation. To avoid this, it is advisable for those who lose weight to drink fresh water in the stated amount. In addition to affecting the functioning of the intestines, water is also a great way to hydrate your skin.

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

pro

The positive aspects of diet change are as follows:

Eating enough protein helps strengthen muscle tissue.
Due to the high water consumption, the skin becomes more elastic.
Diet helps fight against "orange peel" - cellulite.
If you follow it, it is not necessary to eat for hours. There are no strict rules for this diet.
From the allowed products you can eat as much as you want. Therefore, weight loss does not experience hunger.
When you follow this diet, you do not need to constantly count calories.
The recipes are quite different. This will help you eat delicious.
The diet can be maintained 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 stage.

minuses

Developing a European dietitian 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 nervous system.
If the first stage is observed, dizziness is possible. Increased fatigue is noticed.
It is 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 disadvantages.

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

The first phase. What can you eat?

It is called "Attack". Aiming at active weight loss. According to the Ducan diet, the menu of the week provides for 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, beef, rabbit.
By-products - beef and chicken liver, chicken stomach, chicken breasts, beef kidneys and tongue.
Any fresh fish.
Any seafood - shrimp, mussels, squid, octopus.
Eggs. There are restrictions here. Yolks can be eaten up to 2 pieces at a time, there are no restrictions on protein.
Low fat dairy products: milk, kefir, cottage cheese, natural yogurt.

Everything is prepared without adding oil. You can eat in any quantity, forget the calorie count. An example of the "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 a week:

Tea and coffee.
Soy sauce.
Spices.
Lemon.
Tomato paste - 2 tablespoons. in one day.

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

The first stage menu

For the "Attack" phase, the menu for Ducan diet week is not as varied as we would like. But protein gives a feeling of satiety. A rough weekly diet is presented in the list below. It is worth noting 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 juice with pieces of chicken, grilled breast, weak coffee with milk.
Snack in the afternoon. A glass of kefir.
Dinner. Domestic salad with lemon juice and spices, tea.

Tuesday

Breakfast. Boiled chicken eggs or omelette with two eggs, coffee with milk.
Dinner. Be it fish in tomato paste sauce, tea or coffee.
Snack in the afternoon. Beef soup.
Dinner. Steamed kittens from permitted meat, green tea with milk.

Wednesday

Breakfast. Casserole with protein, coffee with milk.
Dinner. Seafood salad, boiled fish, tea or coffee.
Snack in the afternoon. A glass of milk or yogurt.
Dinner. Chicken with yogurt sauce, milk tea.

Thursday

Breakfast. Cheesecakes with yogurt sauce, coffee.
Dinner. Soup with offal, turkey or steamed chicken, tea.
Snack in the afternoon. Boiled egg, a glass of kefir or milk.
Dinner. Casserole protein-cottage cheese, green tea with milk.

Friday

Breakfast. Be it steam, coffee.
Dinner. Meat juice with pieces of meat, meat stew, milk tea.
Snack in the afternoon. Milk pudding, yogurt.
Dinner. Boiled shrimp, tea.

Saturday

Breakfast. Salad with squid and shrimp with lemon juice, coffee with milk.
Dinner. Casserole with cottage cheese with yogurt sauce, milk tea.
Snack in the afternoon. Chicken souffle, green tea.
Dinner. Steamed kittens with tomato sauce.

Sunday

Breakfast. Chicken and beef salad with eggs, coffee with milk.
Dinner. Boiled chicken legs, coffee or tea.
Snack in the afternoon. A glass of milk or kefir.
Dinner. Cottage cheese, yogurt puree.

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 according to your tastes and fantasies.

Second phase

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

You can alternate days as it is convenient to lose weight. Someone chooses one day a day, someone - two in two. The others reach five protein days, followed by five vegetable protein days. Everyone chooses independently. Dr. himself. Ducan recommended that one-on-one alternation be observed. This scheme is safer and more easily tolerated by the human body.

The "journey" includes all products allowed in the first stage, plus starch-free vegetables are added.

What do you eat

The menu for the week according to the Dukan diet in the "Cruise" phase, as mentioned above, is expanding. Now add vegetables to the meat. And here is a list of weight loss products:

Vegetables - cucumbers, tomatoes, bell peppers, zucchini, radishes, asparagus, beans, cabbage, squash, lettuce, celery, soy.
Milk drink - 1 pc. in one day.
Sugar-free baby cocoa - 7 grams per day.
Skimmed milk powder - 3 tablespoons. l. in one day.
Soy sauce - 1 tablespoon a day.
Yogurt 3% - 30 grams per day.
Chicory - 1 tablespoon a day.
Poultry sausages - 100 grams per day.
Cheese 7% fat - 50 grams per day.

Menu for the second stage

Considering the duration of the "Cruise", the ration presented for the week is approximate. Weight loss will be followed by fatigue and constant tiredness.

Monday

Breakfast. Fried eggs from two eggs with cheese, chicory with milk.
Dinner. Vegetable soup with chicken, vegetable casserole, tea or coffee.
Snack in the afternoon. Fermented milk drink - 1 pc. , casserole with cottage cheese.
Dinner. Beef and vegetable salad, seasoned with sour cream, green tea with milk.

Tuesday

Breakfast. Chicken sausages - 100 grams, coffee with milk.
Dinner. Cheese soup with chicken, vegetable salad, chicken skewer, tea.
Snack in the afternoon. Vegetable salad with seafood, green tea.
Dinner. Be it fish with sour cream and tomatoes.

Wednesday

Breakfast. Casserole casserole with yogurt sauce, boiled eggs, coffee with milk.
Dinner. Fish soup with vegetables, meat stew with red bell pepper, chicory.
Snack in the afternoon. 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 lingerie, vegetable stew, chicken souffle, tea or coffee.
Snack in the afternoon. Spicy cottage cheese and cucumber, kefir.
Dinner. Be it fish in tomato sauce, green tea.

Friday

Breakfast. Scrambled eggs with sausages, coffee with milk.
Dinner. Beef soup with vegetables stuffed with sour squid, chicory.
Snack in the afternoon. Boiled shrimp with lemon juice, tea.
Dinner. Casserole with cottage cheese, green tea with milk.

Saturday

Breakfast. Light vegetable soup, chicory.
Dinner. Be it turkey, vegetable salad, milk tea.
Snack in the afternoon. Cottage cheese with yogurt.
Dinner. Stuffed peppers, green tea.

Sunday

Breakfast. Scrambled eggs with chicken and sweet pepper, coffee with milk.
Dinner. Soup with lingerie and vegetables, turkey with cheese and sour cream, tea.
Snack in the afternoon. Kefir with cucumber and herb.
Dinner. Boiled squid, green tea with milk.

As you can see, the menu of the week during the stages of "Attack" and "Cruise" according to the Ducan diet is created in such a way that weight loss does 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.

Do not be afraid that the weight will go away more slowly. This is due to the appearance of vegetables in the diet. Active shedding of excess pounds occurs only at the moment of the "Attack" phase, thanks to the protein diet. During the "Cruise" phase, the weight can be stopped for a few days. Thus, the body is rebuilt into a new diet.

"Consolidation"

The weekly menu for weight loss according to the Ducan diet is gradually expanding. The third stage, called "Consolidation", is a clear example of this. There is a gradual return to normal life and habits. The main purpose of this phase is to consolidate the weight achieved. For 1 kilogram lost there is "payback" in 10 days "Consolidation". Thus, if you have managed to lose 10 kg, the fixation phase will be 100 days.

At this stage, foods containing starch are introduced into the menu. And a more enjoyable moment is the "holiday". 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 party once a week. The second allows you to "celebrate" and eat starchy foods twice a week. If the third phase lasts 100 days, then it is halved. The first 50 days - one starch meal and one "holiday" per week. The second 50 days, respectively, are a 2/2 ratio.

It's possible

The diet is expanded to include:

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

PARTY

Simple rules will help you not to spoil the menu for a week in the Ducan diet and not to lose a beautiful figure. What should you keep in mind?

Two consecutive holidays are prohibited.
You can celebrate, but without any additives. They put a portion on it, ate it, and forgot about it until the next belly feast.
The festive meal includes a first course, a second course and a dessert. All this in quantity - 1 piece. Namely 1 first, 1 second and 1 dessert.

An important rule by Ducan

If the third stage is observed, you should choose a day of "fasting" for yourself, namely protein, and observe it for life.

Compliance with protein day is a guarantee against the return of excess weight. The dietitian recommends that you stay on Thursday.

As for the menu for the week of the Ducan protein diet for the third phase, it 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 a side dish in various cooking options.

The final stage

Slowly but surely the extra pounds went away. The thinnest has achieved the beloved goal - the scales arrows in a certain number of kilograms. But it is too early to relax and start the "detachment". Weight is an insidious thing, as it left, will return.

What should be done? Is it all in vain and is there a great risk of regaining unwanted pounds? do not be afraid. With proper adherence to the rough menu for a week in the Ducan diet, the weight will be gone forever.

The fourth stage is Stabilization. What does it involve?

Return to your usual diet. Well, as usual. . . He who has lost weight eats according to the rules of the third stage - "Consolidation". Protein and vegetables can be eaten in any quantity, fruits - one unit once a day, a slice of cheese and 2 products containing starch.
Be sure to choose a protein day and adhere to it strictly. By eating what you want 6 times a week, and giving only 1 day of protein, a person will be able to maintain the weight achieved by such work.
Drink 2 liters of fluids daily.
Eat 3 tablespoons a day. l. oat bran. And this rule is now observed for a lifetime.
We do not forget the walks. At least 20 minutes a day.
About sports - too. You should study three times a week. At least an hour. If possible, dedicate 1. 5 hours a day to your body.

For whom diet is contraindicated

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

People with impaired metabolism. The first stage involves the rejection of carbohydrates, and complete. Cleansing the body is due to getting protein. This is dangerous for those who suffer from impaired metabolism.
Patients with pancreatitis, diabetes mellitus. The fact is that with such a diet, a malfunction in metabolism is inevitable. And people with pancreatic disease need a complete and balanced diet.
Patients with gastrointestinal diseases (gastritis, gastroduodenitis, duodenal ulcers), as well as those with kidney problems. A shock dose of protein will negatively affect the work of these organs and may provoke 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, it works with overload, so you don’t have to give it extra 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.

Recipe. "Attack"

Below are the menu recipes for the week in the Ducan diet. They are designed for all four phases, starting from scratch.

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

1. "Shirataki" spaghetti with "Bolognese" sauce.

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

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

Prepare "Shirataki" as described on the packaging. Rinse with cold water and boil in boiling water for 2-3 minutes. Throw in a colander, 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 spices to taste.

Method of preparation: Wash the chest and remove the bones. Cut into pieces, rub with salt and spices. Pour the kefir over the chicken and leave to marinate for an hour.

Place the marinated breast in a baking dish. Close with foil. Bake in the oven over medium heat until softened. Then turn off the oven, remove the paper and let the pieces turn brown.

3. Seafood soup

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

Method of preparation: Peel the fish, put it in water and cook until it is half cooked. Then take it out. Drain the juice and place the onion and carrots in it. Do not fry these products, just chop them. When the onions and carrots are ready, add the shrimp and fish to the soup and bring to the boil. Turn off and serve hot.

4. Press the veal "Vienna"

Ingredients: chop - 2 pieces, eggs - 1 piece, oat bran for bread - 4 tbsp. l. (optional), wheat bran - 2 tbsp. l. , spices and salt to taste, lemon juice.

Preparation: Wrap the chops with plastic wrap and beat. Mix the bran, place on a plate. Break the egg into a plate. Dip beef chops in an egg, roll in bran.

Remove the remaining bran with a paper towel. Fry the chops in a non-stick pan. At the end of frying add salt and spices. Sprinkle with chopped herbs, sprinkle with lemon juice and serve.

"Cruise"

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

1. Break into a salted crust

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

Method of preparation: Peel the grain. Leave the head and scales. The dishes in which the fish will be cooked are covered with noodles. At the end lay 3 cm of salt. The fish is put over the salt and covered with the salt residue. The oven temperature is set at 250 degrees. At this temperature, the fish cooks for an hour. Then the temperature drops to 180 degrees, and the carp cook for another half an hour. Remove the salt crust before use.

2. Oatmeal cookies

Ingredients: 2 tablespoons wheat bran, as well as oats. Two eggs, 0, 5 teaspoons of liquid sweetener and vanilla flavor if desired.

Method of preparation: Mix the yolks with flavorings, sweeteners and bran. Beat the whites and toss to the resulting mass. The biscuits are baked at a temperature of 180 degrees for 15 minutes.

Consolidation phase recipes

Recipes for this stage will delight you with the ease of preparation.

1. Fish casserole

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

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

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

2. Salad with crab sticks

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

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

3. Chicken fillet kebab

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

Method of preparation: Kefir and garlic are mixed in a plastic bag. A chicken is placed there, the bag is tightly tied and immersed in warm water. Let stand there for 20 minutes. Then the bag is taken out, the fillet is squeezed and placed on a wooden skewer, alternating according to the principle: meat - tomato - pepper. The kebab is spread in a pan and baked in the oven until golden brown.

4. Unusual cottage cheese

Ingredients: crushed cottage cheese - 100 grams, bell pepper, a clove of garlic and herb, classic yogurt - 2 tbsp. l. , salt.

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

Conclusion

What should you 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 stage is the alternation of protein and vegetable-vegetable days. It is necessary to follow from 2 to 6 months.
The third stage is "Consolidation". The result achieved is being consolidated. What time is it? It all depends on the weight lost. 1 kg is equal to 10 days.
And finally, the final stage is stabilization. It involves returning to normal eating habits.
It is imperative to break down 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 some "friends".
The diet is safe for the body, but there are a number of contraindications. Therefore, it is advisable to consult your doctor before starting to follow it.
You should drink 2 liters of juice a day. This includes juices from cooked dishes, tea and coffee.
Sports are essential. Dividing yourself three times a week for 1-1, 5 hours a day is worth it to achieve results in a shorter period.
Walking in the air is not canceled.

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