The most efficient weight loss system is the Ducan's diet

25 April 2025

Dienetog Pierre Dukan developed a diet for weight loss, based on his 40-year internship, for example, for example popularity in both mass and celebrities, the Duchess Cambridge and Jennifer Lopez. Ducan avoids a lot or phase diet. At each phase, it should be used in the Permitted Products menu, which do not contribute not only weight loss, but also to maintain the result achieved throughout life.

Basic Rules Diet Ducan

The basis of the Ducan nutrition was the following principles:

Reducing the daily content of calories is useless.The doctor claims that the fall of daily content calories gives the result of a short age during a diet. Return to the usual diet, the rejected weight will return immediately. According to Ducan, only those products that do not accumulate in your menu should be used on your menu.

The limit in the number of products consumed is not effective.The ducanska diet is the antipode of monodietal. It is allowed to use in the 100 allowed products menu in any quantity to make it feel much during the day.

The daily use of oatmeas- Necessity. Statement by Pierre Dukan that oatmeal can quickly saturate, remove toxins and toxins from the body. Every day you need to eat 1, 5-3 tablespoons of dams, abundantly drinking water.

You can't do without physical activity.Without physical activity, undergoing the diet, you can reach the point "did not burn kilograms" when the weight stops. With physical effort, the body acts differently. According to Ducan's diet, it is necessary to perform long walks every day, it is advisable to do morning exercises, play sports or fitness a few weeks, not use the elevator.

According to the Rules of Ducan's diet, 4 main phases should be noted:

Phase attack

Ducanska nutrition "Attack" is the first and efficient phase, which provides liquid restrictions on the menu. Its main goal is to burn fat accumulated in the body. It is carried out by consuming exclusively protein products with minimal fat.

The consumption of protein foods to the ducanka diet contributes to rapid saturation, so the extent of one meal will be reduced. The body spends more energy on digging protein than it gets from it, as a result whose surplus weight is quickly leaving. The phase is "attacking" the duca diet that there is a sharp loss of weight, which, towards itself, motivates for further phases.

Before observing the Ducan nutrition, that should be clearly definedPhase "attack" phase. Is determined based on the number of additional pounds:Up to 5 kg = 3 days;Up to 10 kg = 4 days;Up to 15 kg = 5 days;Up to 20 kg = 6 days;Over 30 kg = 7 days.

During compliance "attack" Dukrit, it is necessary to adhere to the following rules:

Involve in the daily menu use 1, 5 oatmeasure crumples, and they drink them abundantly with water. With single intolerance, you can replace the deadline of buckwheat. It is necessary to drink at least 1, 5 liters of well-purified gas without gas per day. It is recommended in the morning in the morning. During the diet, the imperative is to take hiking in the fresh air for at least 20 minutes a day.

Permitted products

Dyukanova Diet "Attack" - Permissible products:

Lenten meat: veal, horseman, beef, pork (6% fat), rabbit;
Bird (except ducks and geese, eating for food without leather): chicken, turkey, quail;
Offal: kidneys, liver, language, lungs;
Ham (not more than 4% fat content, consumed without leather);
Fish in any form: raw, roasted, preserved, fried, steam;
Seafood;
Quail and chicken eggs: protein in unlimited quantities, yolks no more than 2 pcs per day;
Low -fat or with minimal percentage of milk and dairy content content;
Natural Yogurts;
Rabs sticks (not more than 7 pcs per meal).

Like additives on the ducanska diet in the "attack" phase, they are allowed:

Olives, vegetables or oil oil oils (1 sum per day);
Lemon juice;
Pasta Tomato (2 tablespoons per day);
Apple, Soy, Balzamic vinegar;
Plants and spices: Campanzing seeds, thyme, rosemary;
Onion;
Roast dust, gelatine and yeast in the preparation of dishes;
Cornshs as a snack (2 pcs a day);
Sugar replacements.

Observation of the Ducani diet, it is recommended to drink plant, black and green teas, decoding berries, tincture, coffee, but sugar-free during the day. The amount of salt used should be reduced to a minimum.

Me for each day

Ducanska diet - Menu for each for a phase attack (breakfast, lunch, afternoon snack, dinner):Monday:

Cottage;
Meat reel with egg;
Kefir;
Cooked chicken breast.

Tuesday:

Omlette;
Rabbit in tomato sauce;
Kefir;
Drdo in grilled peel sauce.

Wednesday:

2 hard eggs;
Beef steak with mustard;
Milk;
Seafood cocktail.

Thursday:

Syrniki;
Trout roasted in oven;
Natural yogurt;
Turkey in turkey in creamy sauce.

Friday:

Ceasing casserole;
Autumn ear;
Soft egg;
Telons of veal in tomato sauce.

Saturday:

Ham;
Chicken soup;
Kefir;
Salmon baked in the oven.

Sunday:

Hamlet with ham;
Lightly salty of herring;
Milk;
Drive from beef.

Alternation phase

According to Ducan diet in the "Alternation" phase, a glowing result is achieved. This is the main phase of weight loss. Its duration is determined by loss of excess weight, ie when the desired result is reached, then "alternation" phase according to Ducan's diet. At this stage, the menu is added to the vegetables and plants rich in fiber.

You can use the permissible vegetables and in cheese and in finished form. However, they are allowed in the Dukan diet menu at this stage not every day. This should alternatively exclusively protein days (according to "the" phase) attack when the vegetables and plants are allowed on the menu.

Alternating protein days with mixedDucan's regiment is determined based on the desired weight loss:Up to 10 kg = 1/1Up to 20 kg = 2/2Of 30 kg or more = 5/5

According to Ducan's diet, in the "alternation" phase, it is necessary to increase the daily consumption of oat pags on 2 tbsp. According to certain indications, they can be replaced with wheat branches or buckwheat, breeze on the water. The use of purified water up to 2 liters a day increases. Physical activity should be higher. According to Ducan's diet, it is necessary to take a walk with fresh air for at least 30 minutes a day during the "alternation" phase. Don't forget about morning exercises to quickly achieve the desired weight loss result.

What is possible, what can't be eaten?

What can be eaten in the alteration phase Fatigently in accordance with the Ducan system:

All protein products acceptable in the "attack" phase;
All spices and additives included in the "attack" phase menu;
Vegetables and greenery: cucumbers, tomato, peppers, pumpkers, Šparogra, Špinat, пршуль, слута, жужулин, arc, and-chair, celery, carrots, beets, carrots;
1 ugly apple per day;
Mushrooms.

An important shade of phase "Alternation" Ducanje is that protein products are allowed in the first phase can be mixed arbitrarily, and only two types per day can be selected from additional only two types a day.

In the phase "alternation" to the Ducan diet, the following products should be excluded from the menu:

Oily meat and poultry (duck, goose);
Oily milk and dairy products;
Potatoes, peas, beans, corn, len;
Avocado, olives, olives;
Cereals, pasta and bakery products (except 2 pieces of sparkling bread per day);
Baking, sweet desserts, chocolate;
Sugar;
Mayonez.

Me per day

Alternacy phase - Menu on Dukan Dutrition (Breakfast, Lunch, Afternoon Snack, Dinner):Monday:

Omlette;
Trout ear;
Milk;
Rabbit in sour sauce.

Tuesday:

Ovary in French;
Chicken cream-soup;
Cucumber, tomato;
Beef steak. White cabbage salad.

Wednesday:

Cottage. Apple;
Seafood cocktail;
Egg hard;
Different from veal.

Thursday:

Buckwheat coughs;
Tom Yam soup with shrimps;
Kefir;
Turkey has been pearing with vegetables.

Friday:

Natural yogurt;
Pare chicken breast;
Ham;
Lightly salty salmon.

Saturday:

Cucumber roll;
Borsch with meat;
Natural yogurt;
The mackerel is filled with vegetables in the oven.

Sunday:

Syrniki;
Beef cubes;
Kefir;
Fish soup.

Fastening phase

Consolidation phase according to the zucan systemIt is a gradual output from the diet. At the same time, the person still loses weight, but not so intensely, about 400 grams per week. The duration of this phase is calculated individually, depending on discarded pounds, based on the principle of 1 kg of previously reduced weight 10 days "consolidation". For example, for a person who has lost 6 kg, the duration of the "consolidation" stage should be 60 days.

The Ducan Diet menu spreads in the "Consolidation" phase:

Sweet fruits, except bananas, cherries and grapes are not added. But the allowed daily part of the allowed fruit must not exceed the size of the mean apples.
It is permitted to introduce 6% cheese in a diet.
Twice a week you can use potatoes, rice, pasta, peas, beans and legumes on the menu.
At this stage, the daily standard of a flap damper up to 3 tablespoons increases with the Ducan diet. Cleaned water without gas should be drunk at least 1, 5-2 liters per day.

It is necessary to observe physical activity, engage in charging or fitness, make long walks from 30 to 60 minutes a day.

The feature of the "Consolidation" phase of the Dukanski diet is so -calated"Meal". These are such meals, when it is allowed to eat absolutely all the soul and stomach merry. They were agreed once a week and only in one meal, for example, for lunch. Also, on the Ducark's diet, the post day should be carried out once a week - protein. That is, use exclusively protein products in the menu in accordance with the "attack" phase.

List of recommended products

Permitted food products Ducan in the consolidation phase:

All protein products allowed in the "attack" phase;
All vegetables, additives and spices are allowed in the "Consolidation" phase;
Sour and sweet and sour fruit: oranges, mandarins, grapefruit, apples, kiwi, pears;
Berries: melon and watermelon no more than 400 grams per day;
Rice, potatoes, corn corn, peas, pasta, starch - the huts 2 times a week;
Sir of 6% fat content No more than 40 g per day;
Honey - 3 teaspoons per day;
2 slices of bread.

Detailed menu

Diet Dyukana - Menu in the consolidation phase (breakfast, lunch, afternoon snack, dinner):Monday:

Oatmeal with honey;
Chicken soup with noodles;
Orange;
Meat in French. Salad "Vitamin".

Tuesday:

Omelet with ham and cheese;
Borsch with meat;
Mandarin, Kiwi;
Pilaf with beef. Cucumbers, tomato, Bulgarian pepper.

Wednesday:

Syrniki;
Paelia with seafood;
Apple;
Turkey is stuffed in the oven.

Thursday:

Cottage with honey;
Hodgepodge meat;
Cucumber, spinach;
Mashed potatoes. Chicken liver. Carrot salad.

Friday:

2 hard eggs;
"Feast" - all that we want towards Ducan's diet;
Kefir;
Tom-Yam soup with seafood.

Saturday:

Natural yogurt;
Seafood;
Kefir;
He gave himself chopping.

Sunday:

Ceasing casserole;
Ear from autumn;
Grapefruit;
Pasta with cheese and ham. Green.

Stabilization phase

The stabilization phase of the ducan nutrition rules is the rules of food behavior that must be followed throughout life to maintain the resulting result of weight loss and do not receive excess weight in the future.

According to Ducan's diet, you should follow the basic 4 principles in the Stabilization Stage:

Use 3 tablespoons of the oatband and drink at least 1, 5-2 liters of non-sparkling water per day;
Special attention Please contact your physical activity: Avoid the lifts, everyday walks at least 30 minutes do, do your morning exercises, deal with fitness;
Once a week to arrange the day of unloading protein according to the "attack" phase;
In everyday diet, all products or eat in accordance with the phase of "consolidation". It is advisable to use the fruit in the menu in the morning.

According to Ducan's diet, stage "stabilization" is no longer a limit, but a lifestyle. Don't worry about the holidays when you want to enjoy culinary joys, because this day you can afford the "holiday". The day after "far from the abdomen", a protein "attack" should be deployed to avoid gaining excess weight.

Allowed and prohibited products

Permissible products according to the Ducan system in the stabilization phase:

Low varieties of meat (beef, veal, horseman, pork 6%, rabbit);
Poultry meat: Chicken, Turkey (without leather);
All varieties of fish in any cooking variations;
FEIL-COMPANY Dairy products and dairy products;
Seafood;
Cover;
Skinny ham without leather;
Eggs chicken and quail;
All vegetables (potatoes and legumes are consumed in the speed menu not more than 2 times per week);
Fruit (with the exception of cherries, bananas and grapes), it is advisable to use in the first half of the day;
Honey 3 teaspoons per day;
Bread (2 slices per day), pasta;
Lemon, lemon juice;
Cocoa;
Mushrooms;
Ketchup, Pasta Tomato (2 tbsp daily), adj. ;
Spices and additives (parsley, coriander, ginger, kugarica, pepper);
Gelatin, pastry powder, yeast;
Vegetables, olive oil;
Tea, coffee, infusions and decoctions for sugar-free plants.