Dyukan diet

23 April 2025

The term "diet" in most is associated with hard restrictions in food, an exhausting feeling of hunger and the inability to be treated at least occasionally with their favorite delicacies. There is an opinion that all delicious food by definition cannot be useful.

With this opinion, Pierre Ducan, a nutritionist from France, decided to discuss with this opinion. He proposed a method of weight loss, which gained popularity worldwide thanks to efficiency and, above all, the opportunity to eat varied and tasty. Let us know the basic principles of the diet of a French doctor.

The essence and principles of the Pierre Ducan diet

For many years, Ducan developed and defrosted his methodology in patients who were especially difficult to lose weight and retain the result. Its system is a low carbohydrate protein diet, but it is curious that Ducan abandon the usual characteristics of this type of diet. He put the following basic principles as the base of the created power circuit:

"No" Restrictions of groceries. Long lists of prohibited products are deprived of a diet and lead to frequent decompositions. For its diet, Ducan has developed a list of hundreds of allowed products that can be combined with each other and prepare family dishes.
"No" restrictions on calorie content. Observing patients, the French nutritionist noticed that the restriction of the daily calorie content works whenever a person observes a diet. Returning to the usual nutrition reduces everything possible to zero. Therefore, instead of restrictions, it is better not to use those products that accumulate additional calories.
Nutrition and sports. The negligence of physical activity causes a well -known "plateau effect" when the weight reaches a certain point and freezes. To prevent this from happening, it is extremely necessary to introduce regular physical activity. To do this, it is not necessary to break the gym and run marathons. Ducan offers to perform at least daily exercises, soft gymnastics and perform long walks.

Secret ingredient. In the development process of his system, Ducan pointed out the valuable properties of wheat bran. Since then, the bran is an important component of dietary nutrition. Not only have a high nutritional value, but also perfectly clean the digestive tract of digestion products.

Ducan's diet consists of several stages (phase). Each of them has its own characteristics, duration and is responsible for certain processes that take place in the body. To obtain the necessary effectiveness, Ducan clearly recommends the recommendations at each stage of the diet.

It is important to pay attention to diet preparation. Since protein nutrition can negatively affect health, before the start of the diet, you should definitely consult with specialists and experience an exam. If there are no violations and the state of health allows you to eat in a diet, it is recommended to regularly test and monitor the liver work and kidneys, as well as the level of cholesterol in the blood.

The main advantages and disadvantages

Unlike similar energy systems, Ducan's diet has important advantages:

There is no need to observe the daily volume of calories, weigh products, calculate the size of the portions;
Many products are allowed from which a delicious and diverse menu is obtained;
The large volume of protein for a long time retains the sensation of saturation, protects against the loss of muscle mass, helps maintain the elasticity of the body;
a long and thought period of the end of the diet to maintain the results achieved without any problem;
The lack of prohibition of sugar substitutes allows even desserts to prepare, which prevents the breakdowns and the desire to sweeten the dishes with ordinary sugar;
Subject to all recommendations, weight and volumes are stable.

The disadvantages of the Ducan diet for weight loss should also be mentioned:

Protein is used in significant quantities and negatively affects the condition of the liver, kidneys and blood vessels;
Dukan's diet imbalance in the direction of protein foods limits the necessary minerals and vitamins;
The transition to a new energy system can be accompanied by side effects such as weakness, dizziness, concentration, headache;
A small amount of fiber creates problems such as swelling, constipation, violation of the microflora of the gastrointestinal tract.

To minimize negative points, you must deal with mineral vitamin additives, high quality fiber (saved) and not forget about analysis and timely consultations with a doctor.

Ducan diet phases

Ducan's diet consists of a phase attack, alternation, fixation, stabilization.

Stroke. The first and phase aim to activate metabolic processes in the body. As a result of the attack phase, metabolism is activated from day one. During the attack, you are allowed to eat only protein products. The stage continues from 2 days to a week.
Alternation. This phase is otherwise called the "cruise", it implies the alternation of protein days from days in protein and carbohydrates. The menu add vegetables and any vegetables, except that it contains starch. Ducan himself considers the ideal diagram of the "one by one" alternation, the day of protein foods with the day of protein -carbohydrates. The cruise stage lasts until the desired weight is reached.

Consolidation or consolidation. The most important stage that allows you to maintain reduced weight and not gain kilograms lost again. The duration is calculated according to the number of kilograms lost in the stages of attack and alternation, multiplied by ten. For example, when weight is lost in 15 kg, it is 150 days to eat according to the consolidation rules. The new long -term products are added: cheeses, fruits, slow carbohydrates (whole wheat bread), vegetables containing starch. It is no longer necessary to alternate days, but in the week the menu must be present a day of protein.
Stabilization. The last stage of 4 lasts all his life, but observing it, having spent the first three stages, it will not be difficult. This is no longer a diet, but only a set of recommendations on adequate nutrition. Drink enough water up to date, reject fast food and sugar, make sure you consume 3 tablespoons. OAT is branch every day and once a week to organize protein nutrition, as in the attack phase.

The total duration of all stages of the Ducan diet depends on the original weight and the desired result. The calculation of the duration of the diet can be done in special calculators.

What products are allowed?

Previously it was said that Pierre Ducan's list includes 100 products, of which 72 products that contain proteins, another 28, allowed consumption. The complete list can be found in places dedicated to the diet and in Dr. Dukan's book "I can't lose weight. "Briefly look like this:

Meat, fish, poultry, shellfish;
dairy products and dairy;
eggs;
vegetables;
Additional products: fruits, cheese, whole wheat bread and noodles, condiments, herbs, cereals;
Drinks: water, tea, coffee, achicoria.

Approximate Ducan Diet Menu for a week

The menu for every day in Ducan's diet will differ depending on the phase. The approximate menu for each of the stages occurs in the table. Recipes for different days are easy to find on the Internet.

Stroke Alternation Fixation Stabilization Day 1

cottage cheese;

boiled turkey;

crab salad with yogurt;

Baked fish.

The menu is attack

boiled eggs, yogurt with bran;

Ear salad, vegetables;

Kefir with bread;

Chicken with vegetables.

Any plate of allowed products + bran Day 2

Hamlet with ham;

meat meatballs;

yogurt with bran;

Basket rolls.

Eggs with tomatoes; Kefir, bran;

vegetable salad, boiled fish;

yogurt;

Guisado with zucchini chicken;

Syrniki;

Chicken fillet in the oven with cheese, vegetable salad;

Window sandwiches, kefir, bran;

Tuna with tomatoes, bread.

Any plate of allowed products + bran Day 3

cottage cheese;

canned tuna;

kefir;

chicken kebabs;

The menu is attack

Cheese tortilla, yogurt with bran;

Grill vegetables and chicken wings;

apple, handful of nuts;

Castelie, carrot salad.

Any plate of allowed products + bran Day 4

Hamlet with ham;

Steamed chop;

yogurt with bran;

Baked salmon.

vegetable salad, boiled eggs;

chicken baked with mushrooms;

Kefir and Bran;

Sale at the height with the government.

boiled eggs, cottage cheese;

Boiled potatoes with fish, vegetables;

Kefir, cheese sandwich;

Indian stewed with vegetables.

Any plate of allowed products + bran Day 5

Chicken paste;

crab salad with sour cream;

Kefir with bran;

Boiled eggs.

The menu is attack

Cheese cakes, yogurt with bran;

Chicken kebabs, vegetable salad;

pear, kefir;

Seafood salad.

Any plate of allowed products + bran Day 6

Curd with bran;

Egg broth;

yogurt;

Steam fish chops.

fungal tortilla, bran;

vegetable soup with chicken;

cottage cheese;

Fish cuts with a garrison of stewed vegetables.

Kefir with bran, sandwich with cheese and ham;

seafood noodles;

Apple, yogurt;

Julienne chicken with mushrooms.

Any plate of allowed products + bran Day 7

yogurt with bran;

tuna stuffed eggs;

kefir;

Baked chicken fillet.

The menu is attack

With the table help, you can easily leave the menu on any day of each phase of Dukan's diet. Follow the rules, attentive to your health, and the diet will not damage you. You will acquire healthy nutrition habits and maintain your harmony for many years.