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 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 next thirty years of his life, the nutritionist devoted to studying the effect of certain products on the human body, as well as their possible compatibility. The result of the labors 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 placed on the fact that a person not only lost weight, but also was able to keep it. How can this be achieved? By reducing the level of carbohydrates in your own diet. Therefore, the diet is called "low carbohydrate" or "high protein".

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

Phases

Those who are going to experience the effect of the Ducan diet should take into account its constituent phases. There are four of them. The first two are aimed at reducing weight and achieving the coveted figure on the scales, the third is designed to consolidate the achieved result. The fourth phase is to maintain the new weight and maintain the body in this state.

For each phase of the Ducan diet, the menu for the week is presented in the corresponding sections.

It must be remembered that the more a person's weight, the longer his diet lasts.

Calculation of stages

Depends on how many kilograms you need to throw off. So, in the first phase, "Attack", if you need to get rid of 1–5 extra pounds, the number of days is 1–2. For those interested in removing 5-10 kg, the time spent in the first phase varies from 3 to 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". Its passage depends on the amount of weight dropped. 1 kg of weight is equal to 10 days of "Consolidation". Thus, if you managed to lose 10 kg, 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 mandatory. It can be any sport that is to the liking of losing weight - going to the gym, yoga, dancing. In general, anything. Homework is great for speeding up your weight loss.
Outdoor walks are important. Don't forget about them.
Drinking 2 liters of water daily will help relieve stool problems. If you follow a diet, you can experience such a nuisance as constipation. To avoid this, it is advisable for those who are losing weight to drink fresh water in the stated amount. In addition to affecting bowel function, water is also a great way to moisturize your skin.

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

pros

The positive aspects of changing the diet are as follows:

Eaten in adequate amounts of protein 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 by the hour. There are no strict rules for this diet.
From the permitted products, you can eat as much as you want. Therefore, the losing weight does not experience hunger.
When following this diet, you do not need to constantly count calories.
The recipes are quite varied. This will help you eat deliciously.
The diet can be sustained for a long time. It is safe for health.

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

Minuses

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, so 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 the nervous system.
If the first phase is observed, dizziness is possible. Increased fatigue is noted.
It is difficult to call this diet cheap, because the price of many protein products bites.
Bad breath due to the high intake 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.

First phase. What can you eat?

It is called "Attack". Aimed at active weight loss. According to the Ducan diet, the menu for 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, veal, rabbit.
By-products - veal and chicken liver, chicken stomachs, chicken hearts, calf kidneys and tongue.
Any fresh fish.
Any seafood - shrimp, mussels, squid, octopus.
Eggs. There are limitations here. 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 any quantity, forget about calorie counting. A sample "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 in the menu for a week:

Tea and coffee.
Soy sauce.
Spices.
Lemon.
Tomato paste - 2 tbspl. in a day.

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

First phase menu

For the "Attack" phase, the menu for the week on the Ducan diet is not as varied as we would like. But protein gives a feeling of fullness. An approximate weekly diet is shown in the list below. 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, weak coffee with milk.
Afternoon snack. A glass of kefir.
Dinner. Offal salad with lemon juice and spices, tea.

Tuesday

Breakfast. Boiled chicken egg or omelet of two eggs, coffee with milk.
Dinner. Fish meatballs in tomato paste sauce, tea or coffee.
Afternoon snack. Beef soup.
Dinner. Steam cutlets from permitted 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 yoghurt sauce, milk tea.

Thursday

Breakfast. Cheesecakes with yoghurt sauce, coffee.
Dinner. Offal soup, turkey or steamed 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, milk tea.
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 yoghurt sauce, milk tea.
Afternoon snack. Chicken soufflé, green tea.
Dinner. Steam cutlets with tomato sauce.

Sunday

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

Phase two

Its name is "Cruise". Approximately half a year is the duration of the "Cruise" phase of the Ducan diet. 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 days as it is convenient for losing weight. Someone chooses a day in a day, someone - two in two. Others reach five protein days, followed by five protein-vegetable days. Everyone chooses independently. Dr. Ducan himself recommended that alternation of one through one should be adhered to. This scheme is the safest and most easily tolerated by the human body.

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

What to eat

The menu for 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 products for losing weight:

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

Menu for the second phase

Considering the duration of the "Cruise", the presented ration for the week is approximate. Losing weight may include new meals based on the list of permitted 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 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 yoghurt sauce, boiled egg, coffee with milk.
Dinner. Fish soup with vegetables, meat stew with red bell 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 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. 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 losing weight does not feel hunger.

It's 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 dumping of extra pounds 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. Thus, the body is rebuilt to a new diet.

"Consolidation"

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

At this stage, foods that contain starch are introduced into the menu. And one more pleasant moment is the "feast". The moment when you can afford everything that 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, then it is halved. 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 and includes:

Pasta. No more than 200 grams per meal.
Lentils are also 200 grams.
Beans, peas and other legumes. Their serving 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.

Feast

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 feasts in a row are prohibited.
You can feast, but without any additives. They put a portion, ate it and forgot it until the next feast of the stomach.
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 rule from Ducan

If the third phase is observed, you need to choose one "fasting" 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 for 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 side dish in various cooking options.

The final stage

Slowly but surely the extra pounds went away. The thinner has reached the cherished goal - the arrows of the scales on a certain number of kilograms. But it is too early to relax and embark on the "breakaway". Weight is an insidious thing, as it left, it will return.

What to do? Is it all in vain, and there is a great risk of returning unwanted pounds back? Don't 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 include?

Return to the usual diet. Well, as usual . . . The one who has lost weight eats according to the rules of the third phase - "Consolidation". Protein and vegetables can be eaten in any quantity, fruits - one unit once a day, a slice of cheese and 2 products that contain starch.
Be sure to choose one protein day and observe it strictly. Eating 6 times a week with what you want, and giving only 1 day to protein, a person will be able to maintain the weight achieved by such work.
Drink 2 liters of liquid every day.
3 tbsp is eaten daily. l. oat bran. And this rule is now observed for life.
We don't forget about walks. At least 20 minutes a day.
About sports - too. You need to study three times a week. At least an hour. If possible, devote 1. 5 hours to your body daily.

To whom the diet is contraindicated

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

People with impaired metabolism. The first phase involves the rejection of carbohydrates, and complete. Cleansing the body is due to the intake of 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 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 negatively affect the work of these organs and can 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 menopause and before it. The diet increases the stress on the endocrine system. And at this moment in life, she works with overload, so you should not give her additional loads.
People with an unstable psyche and increased emotionality. The diet assumes a carbohydrate deficiency, and this negatively affects the functioning of the brain.

Recipes. "Attack"

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

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

1. Spaghetti "Shirataki" with "Bolognese" sauce

Ingredients: "Shirataki" - 340 grams (packing), ground beef - 200 grams, onion - 1 pc. , 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 onions and minced meat in a dry frying 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 boil in boiling water for 2-3 minutes. Throw in a colander, drain. Combine with minced meat sauce and you can eat.

2. Chicken breast in kefir

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

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

Put the marinated breast into 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 any fish, ideally trout - 200 grams, carrots - 100 grams, onion - 1 pc. , Seasoning to taste, water - 0. 5 liters.

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

4. Veal chop "Vienna"

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

Method of preparation: Wrap the chops in plastic wrap and beat off. Mix the bran, put on a plate. Break the egg into a plate. Dip veal chops in an egg, roll in bran.

Remove the remaining bran with a paper towel. Fry the chops in a non-stick 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 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. Leave the head and scales. The dishes in which the fish will be cooked are covered with foil. At the bottom, 3 cm of salt is laid out. The fish is put on the salt and covered with the rest of the salt. The oven temperature is set to 250 degrees. At this temperature, the fish is baked for an 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 oat. Two eggs, 0. 5 teaspoon liquid sweetener, and vanilla flavoring if desired.

Method of preparation: Mix yolks with flavoring, sweetener and bran. Beat the whites and pour into the resulting mass. Cookies are baked at 180 degrees for 15 minutes.

Consolidation Phase Recipes

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 food from saury or pink salmon.

Method of 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: cucumbers - 1 piece, tomato - 1 piece, crab sticks - 5 pieces, classic yogurt for dressing.

Method of preparation: Wash 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, bell peppers - 150 grams, garlic - 20 grams, fat-free 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 it sit there for 20 minutes. Then the bag is taken out, the fillet is squeezed out and placed on wooden skewers, alternating according to the principle: meat - tomatoes - pepper. The kebab is spread on a baking sheet and baked in the oven until golden brown.

4. Unusual curd

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

Method of preparation: 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 voluminous article? The following main thoughts:

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 from 2 to 6 months.
The third phase is "Consolidation". The achieved result is being consolidated. What is her time? It all depends on the weight lost. 1 kg is equal to 10 days.
And finally, the final stage is stabilization. It includes a return to normal eating habits.
It is imperative to allocate one protein day. On this day, you can only eat foods containing protein. This is necessary so that the lost weight does not come back, taking a couple of "friends".
The diet is safe for the body, but has a number of contraindications. Therefore, it is advisable to consult your doctor before starting to follow it.
You need to drink 2 liters of liquid daily. This includes liquid from cooked dishes, tea and coffee.
Sports are essential. Allocating 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 has not been canceled.

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