Ducan's 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 a friend asked him to create a menu especially for him to help 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 effects of certain foods on the human body and their possible tolerability. The result of the work was the now famous Dukan diet.

The essence of the diet

The diet consists of 72 protein foods. And 28 more are vegetables. The main focus is that a person not only loses weight, but can keep it off. How can this be achieved? By reducing the carbohydrate content in your own diet. Hence the diet is referred to as "low carbohydrate" or "high protein".

What is the Ducan Diet Menu for the week? This is discussed in separate sections.

Phases

If you want to experience the effect of the Ducan diet, you should consider the individual phases. There are four of them. The first two are aimed at reducing weight and achieving the coveted value on the scales, the third is intended to consolidate the result achieved. The fourth phase is to hold the new weight and keep the body in that state.

For each phase of the Ducan Diet, the menu for the week is presented in the appropriate sections.

It must be remembered that the more weight a person has, the longer their diet will last.

Calculation of the levels

Depends on how many kilograms you have to shed. So, if you need to get rid of 1-5 extra pounds in the first "attack" stage, the number of days will be 1-2. For those who want to lose 5-10 kg, the time in the first phase varies between 3 and 5 days. And for those who need to lose more than 10 kg, this stage lasts 5-7 days.

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

The third phase is "Consolidation". Its passage depends on the amount of weight thrown off. 1 kg of weight corresponds to 10 days of "consolidation". So, if you have lost 10 kg, then you will have to endure 100 days of the third phase.

It is necessary

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

Physical activity is compulsory. It can be any sport that you enjoy losing weight - to the gym, yoga, dancing. Generally everything. Homework is great for speeding up your weight loss process.
Outdoor walks are important. Don't forget them.
Drinking 2 liters of water a day will help relieve bowel problems. If you are on a diet, you can experience such a nuisance as constipation. To avoid this, it is advisable for people who lose weight to drink fresh water in the specified amount. In addition to having an impact on bowel function, water is a great way to keep your skin hydrated.

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

Professionals

The positive aspects of a change in diet are:

Eating in sufficient amounts of protein helps to strengthen muscle tissue.
The high water consumption makes the skin more elastic.
The diet helps in the fight against "orange peel" cellulite.
If you stick to it, there is no need to eat by the hour. There are no strict rules for this diet.
You can eat as much as you want from the approved products. Therefore, losing weight does not feel hungry.
You don't have to count calories all the time with this diet.
The recipes are quite varied. This will help you eat deliciously.
The diet can be maintained for a long time. It is harmless to health.

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

Minus points

Developing a European nutritionist also has a number of disadvantages. What is due to them?

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 of the work of the gastrointestinal tract and nervous system.
If the first phase is observed, dizziness is possible. Increased tiredness is noted.
It is difficult to call this diet cheap because the price bites of many protein products.
Bad breath from the high consumption of protein products is one of the main disadvantages.

For the first phase, "attack", recipes and menus for the week of the Ducan Diet are given below.

First phase. What can you eat

It's called "attack". Geared towards active weight loss. According to the Ducan diet, the weekly plan provides for a diet based on protein products. These are fish, meat, eggs, dairy products.

The list of approved products is given below:

Meat - beef, chicken, turkey, veal, rabbit.
By-products - veal and chicken livers, chicken stomachs, chicken hearts, veal kidneys and tongue.
Some fresh fish.
All seafood - shrimp, clams, squid, squid.
Eggs. There are restrictions here. Egg 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 tons, forget about counting calories. An example of an "Attack" menu for a week on the Ducan Diet is given below.

Complementary products

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

Tea and coffee.
Soy sauce.
Spices.
Lemon.
Tomato paste - 2 tbsp. during the day.

Of course, there should be restrictions on them. It is important to strictly adhere to the diet to get the results you want.

First phase menu

For the "attack" phase, the Ducan's weekly schedule isn't as varied as we'd like it to be. But protein gives a feeling of fullness. An approximate weekly diet is provided in the list belowWeek 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, grilled breast, weak coffee with milk.
Afternoon snack. A glass of kefir.
Dinner. Egg salad with lemon juice and spices, tea.

Tuesday

Breakfast. Boiled chicken egg or two egg omelette, coffee with milk.
Dinner. Fish meatballs in tomato paste sauce, tea or coffee.
Afternoon snack. Beef soup.
Dinner. Steam cutlets made from approved meat, 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. Cheesecake with yogurt sauce, coffee.
Dinner. Offal soup, turkey or steamed chicken, tea.
Afternoon snack. Boiled egg, a glass of kefir or milk.
Dinner. Egg white quark 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.

Saturday

Breakfast. Squid and shrimp salad with lemon juice, coffee with milk.
Dinner. Quark casserole with yogurt sauce, milk tea.
Afternoon snack. Chicken soufflé, green tea.
Dinner. Steam the schnitzel with tomato sauce.

Sunday

Breakfast. Chicken and beef salad with egg, coffee with milk.
Dinner. Cooked chicken legs, 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 weekly schedule looks something like this. You can and should change your diet to suit your tastes and fantasies.

Phase two

Its name is "cruise". The "cruise" phase of the Ducan diet lasts about half a year. On the weekly menu, the alternation of protein days and protein-vegetable days is an innovation that contributes to a more varied diet.

You can alternate the days as this is handy for losing weight. Someone chooses one day in one day, someone - two out of two. Others achieve five protein days, followed by five protein-vegetable days. Everyone chooses independently. Dr. Ducan himself recommended sticking to the change from one to one. This scheme is the safest and most easily tolerated by the human body.

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

What to eat

The menu for the week after the Dukan diet in the "cruise" phase, as mentioned above, will be expanded. Now vegetables are added to the meat. And here is a list of weight loss products:

Vegetables - cucumbers, tomatoes, peppers, zucchini, radishes, asparagus, beans, cabbage, pumpkin, lettuce, celery, soy.
Milk drink - 1 pc. A day.
Baby cocoa without sugar - 7 grams per day.
Skimmed milk powder - 3 tbsp. l. during the day.
Soy sauce - 1 tsp a day.
Sour cream 3% - 30 grams per day.
Chicory - 1 tsp a day.
Poultry sausages - 100 grams per day.
Cheese 7% fat - 50 grams per day.

Menu for the second phase

In view of the length of the "cruise", the ration given for the week is an approximate figure. Losing weight may include new meals based on the list of approved foods.

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. Salad with beef and vegetables, 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 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 casserole, 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 filled with sour cream squid, chicory.
Afternoon snack. Boiled shrimp with lemon juice, tea.
Dinner. Cottage cheese casserole, green tea with milk.

Saturday

Breakfast. Light vegetable soup, chicory.
Dinner. Turkey meatballs, vegetable salad, milk tea.
Afternoon snack. Cottage cheese 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 weekly menu during the "Attack" and "Cruise" phases according to the Ducan diet is designed in such a way that the weight loss person does not feel hungry.

It is important to know

Eat 2 tablespoons of oat bran daily.

When constipation occurs, eat 1 tablespoon of wheat bran.

It is recommended not to consume 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. Thanks to the protein diet, active shedding of extra pounds only takes place in the moment of the "attack phase". During the "cruise" phase, the weight can remain on for several days. This is how the body is converted to a new diet.

"Consolidation"

The menu for the weight loss week after the Ducan Diet will be 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 goal of this phase is to consolidate the weight you have achieved. For 1 kilogram lost there is a "repayment" in 10 days of "consolidation". So if you have lost 10 kg, the fixation phase is 100 days.

In this phase, starchy foods are included in the menu. Another pleasant moment is the "party". The moment when you can afford everything your soul desires.

The number of days of "consolidation" is divided into 2 parts. In the first, you can eat 1 serving of foods containing starch and have a feast once a week. The second allows you to "feast" and eat starchy foods twice a week. If the third phase lasts 100 days, it is halved. The first 50 days - one starchy meal and one "feast" per week. The second 50 days are each a 2/2 ratio.

It is possible

The diet is expanded and includes:

Pasta. No more than 200 grams per meal.
Lentils are also 200 grams.
Beans, peas and other legumes. Your serving is 200 grams.
Potatoes and rice. The first is boiled or baked. Its amount is 1-2 pieces. Rice is allowed in the following quantities: cooked polished - 125 grams at a time, whole grains - 200 grams per meal.

Fixed

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

Two parties in a row are prohibited.
You can feast, but without additives. They put down a portion, ate it and forgot it until the next feast.
The festive menu includes a first course, a second course and a dessert. All of this in quantity - 1 piece. That means 1 first, 1 second and 1 dessert.

An important rule of Ducan

If the third stage is observed, then you need to choose a "fasting day", that is, protein, for yourself and observe it for a lifetime.

Compliance with the protein day is a guarantee against the return of excess weight. The nutritionist recommends staying on Thursday.

The menu for the week of the Ducan Protein Diet for the third phase is based on the menu of the second phase and adds new dishes. For example, rice soups can be cooked and pasta can be used as a side dish in various cooking variants.

The last stage

Slowly but surely, the extra pounds disappeared. The thinner one has achieved the cherished goal - the arrows of the scales on a certain number of kilograms. But it's too early to relax and start the "breakout". Weight is an insidious thing, since it's gone it will come back.

What should I do? Is everything in vain and is there a great risk of losing unwanted pounds? No panic. With proper adherence to the approximate menu for a week on the Ducan Diet, the weight will go away forever.

The fourth phase is stabilization. What does it contain?

Return to your usual diet. Well as usual. . . The one who has lost weight eats according to the rules of the third phase - "consolidation". Any amount of protein and vegetables can be consumed, fruit - one unit once a day, a slice of cheese and 2 starchy products.
Be sure to choose a protein day and stick to it strictly. If you eat what you want 6 times a week and give protein only 1 day, a person will be able to maintain the weight achieved through such work.
Drink 2 liters of fluid a day.
3 tbsp are eaten daily. l. Oat bran. And this rule is now observed for life.
We don't forget walks. At least 20 minutes a day.
About sports - too. You have to study three times a week. At least an hour. If possible, devote 1. 5 hours to your body every day.

For whom is the diet contraindicated?

This diet is also one of the safest diets and has a number of contraindications. Who shouldn't obey:

People with metabolic disorders. The first phase involves the rejection of carbohydrates and completed. The cleansing of the body occurs through the absorption of proteins. This is dangerous for those who suffer from a disturbed metabolism.
Patients with pancreatitis, diabetes mellitus. The fact is that with such a diet, metabolic disorder is inevitable. And people with diseases of the pancreas need a wholesome and balanced diet.
Patients with gastrointestinal diseases (gastritis, gastroduodenitis, duodenal ulcer) and those with kidney problems. A shock dose of protein has a negative effect on the work of these organs and can aggravate a particular disease.
People with a weak gallbladder.
For those who suffer from persistent constipation. Diet can make the situation worse.
Pregnant and breastfeeding women.
Those girls who have menstrual cycle problems.
For women through menopause and before. Diet increases the load on the endocrine system. And at this moment in life she is working with overload, so you should not give her additional loads.
People with an unstable psyche and increased emotionality. The diet assumes a lack of carbohydrates, which has a negative effect on the functioning of the brain.

Recipes. "Attack"

Below are the recipes for the menu for the Ducan Diet Week. They are designed for all four phases, starting with the first.

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

1. Spaghetti "Shirataki" with "Bolognese" sauce

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

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

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

2. Chicken breast in kefir

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

Preparation: wash the breast and remove the bones. Cut into pieces, rub with salt and season. Pour kefir over the chicken and leave to marinate for an hour.

Put the marinated breast in a baking dish. Close with 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 fish, ideally trout - 200 grams, carrots - 100 grams, onion - 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. Strain the broth and add onion and carrots. Do not deep-fry these products, just chop them. When the onions and carrots are ready, add the prawns and fish to the soup and let cook. Turn off and serve hot.

4. "Vienna" veal chop

Ingredients: chop - 2 pcs. , Egg - 1 pc. , Oat bran for breading - 4 tbsp. l. (optional), wheat bran - 2 tbsp. l. , Spices and salt to taste, lemon juice.

Preparation: Wrap the chops in cling film and knock them off. Mix the bran, put on a plate. Break the egg into a plate. Dip the veal chops in an egg and roll in the bran.

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

"Cruise"

A completely unusual recipe that you should definitely try if you are starting to lose weight in the "cruise" phase.

1. Bream in a salted crust

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

Method of preparation: Peel the bream. Let go of the head and the scales. The dishes in which the fish is cooked are covered with foil. 3 cm of salt is laid out at the bottom. The fish is placed on the salt and covered with the remains of the salt. The oven temperature is set to 250 degrees. The fish is baked at this temperature for an hour. Then the temperature drops to 180 degrees and the bream ripens for another half an hour. Remove the salt crust before use.

2. Oatmeal biscuits

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

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

Recipes for the consolidation phase

Recipes for this phase will inspire you because of their ease of preparation.

1. Fish casserole

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

Preparation: mash the fish with a fork. Mix eggs with milk, pour this mixture over 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 dressing.

Preparation: Wash the vegetables and cut 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: Kefir and garlic are mixed in a plastic bag. A chicken is placed there, the bag is tied and immersed in warm water. Let it sit there for 20 minutes. Then the bag is removed, the fillet is squeezed out and alternately placed on wooden skewers 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: grainy cottage cheese - 100 grams, paprika, a clove of garlic and herbs, classic yogurt - 2 tbsp. l. , Salt.

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

diploma

What should you watch out for in this extensive article? The following main ideas:

The Ducan Diet is a long-term project. Consists of several phases.
The first phase is aimed at rapid weight loss. The time of its observance ranges from 1 to 7 days.
The second phase is the alternation of protein and protein-vegetable days. It is necessary to follow it up from 2 to 6 months.
The third phase is "Consolidation". The result achieved is consolidated. What is your timeIt all depends on weight loss. 1 kg corresponds to 10 days.
And finally, the final stage is stabilization. It involves a return to normal eating habits.
It is imperative to assign a protein tag. On this day you are only allowed to eat foods that contain protein. This is necessary so that the lost weight does not come back and take a few "friends" with you.
The diet is safe for the body, but it has a number of contraindications. Hence, it is advisable to consult your doctor before starting any use.
You need to drink 2 liters of fluids a day. This includes liquids from cooked food, tea, and coffee.
Sport is essential. It is worth working three times a week for 1-1. 5 hours a day to get results in less time.
Hiking in the air was not canceled.

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