The diet owes its appearance to the European nutritionist Pierre Ducane. His career began with the fact that a friend asked him to develop a menu specifically for him to lose weight, and Dukan did not refuse. For 8 days, his patient managed to lose 4 kg.
The next thirty years of his life, the nutritionist devoted to the study of the effect of certain products on the human body, as well as their possible compatibility. The result of the labors was the now famous Ducane diet.
The essence of diet
The diet includes 72 products that contain protein. And another 28 are vegetables. The main emphasis is on ensuring that a person not only loses weight, but also can keep it. How to achieve this? By lowering carbohydrate levels in your own diet. Therefore, the diet is called "low carb", or "high protein".
What does the Dukan diet weekly menu 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 cherished figure on the scales, the third is designed to consolidate the achieved result. The fourth phase is maintaining a new weight and maintaining the body in this state.
For each phase of the Ducan diet, the menu for the week is presented in the relevant sections.
It must be remembered that the more a person’s weight, the longer his diet lasts.
Stage calculation
Depends on how many kilograms you need to lose. 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 who are interested in removing 5-10 kg, the time spent in the first phase varies from 3 to 5 days. And for those who must throw over 10 kg, the duration of this stage will be 5-7 days.
A "cruise", or second phase, lasts from 2 to 6 months.
The third phase is Consolidation. Its passage depends on the amount of weight lost. 1 kg of weight is 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 required. It can be any sport that tastes like losing weight - visiting the gym, yoga, dancing. In general, anything. Homework is perfect for speeding up the process of losing weight.
- Walking in the fresh air is important. Do not forget about them.
- Daily use of 2 liters of water will help get rid of problems with the stool. If you follow a diet, such a nuisance as constipation can occur. To avoid this, it is advisable for a slimming person to drink fresh water in the declared amount. Besides the fact that water affects the functioning of the intestines, it also serves as an excellent way to moisturize the skin.
The use of dairy products should not exceed 1 liter per day. This volume is enough for the digestive system to work properly.
pros
The positive aspects of a change in diet are:
Protein, eaten in the required amounts, helps to strengthen muscle tissue.
Due to the large consumption of water, the skin becomes more elastic.
The diet helps in the fight against "orange peel" - cellulite.
With its observance, it is not necessary to eat on a clock basis. There are no strict rules for this diet.
Of the allowed foods you can eat as much as you want. Therefore, starvation does not experience losing weight.
When following this diet, it is not necessary to constantly count calories.
The recipes are quite varied. This will help to eat tasty.
The diet can well withstand a long period. It is safe for health.
The bonus is the presented menu for the week on the Ducane diet for each phase.
Minuses
There is a development of a European nutritionist and a number of minuses. What can be attributed to them?
Nutrition can hardly be called balanced, so a person does not receive the necessary vitamins and minerals.
With a lack of nutrients, a violation in the digestive tract and the nervous system occurs.
If the first phase is observed, dizziness is possible. Fatigue is noted.
It is difficult to call this cheap diet, 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, “Attacks,” recipes and menus for the week on the Ducan diet will be given below.
First phase. What can I eat?
It is called the "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 allowed products is presented below:
Meat - beef, chicken, turkey, veal, rabbit.
Offal - veal and chicken liver, chicken stomachs, chicken hearts, calf kidneys and tongue.
Any fresh fish.
Any seafood - shrimp, mussels, squid, octopus, etc.
The eggs. There are limitations here. Yolks can be eaten up to 2 pieces at a time, there are no restrictions on proteins.
Fat-free dairy products: milk, kefir, cottage cheese, natural yogurt.
Everything is prepared without adding oil. You can eat in any quantities, you should forget about counting calories. An approximate menu of “Attacks” for a week according to the Dukan diet is presented below.
Additional Products
According to the Dukan protein diet, the following products are allowed to be included in the diet for the weekly menu:
Of course, there should be restrictions on them. It is important to strictly follow the diet to achieve the desired results.
First phase menu
For the “Attack” phase, the Dukan diet menu for the week is not as diverse as we would like. But protein gives a feeling of fullness. An approximate weekly ration is presented in the list below. It is worth considering that the phase lasts a week if it is necessary 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 baked breast, weak coffee with milk.
- An afternoon snack. A glass of kefir.
- Dinner. Offal salad with lemon juice and spices, tea.
Tuesday:
- Breakfast. Boiled chicken egg or omelet from two eggs, coffee with milk.
- Dinner. Fish meatballs in tomato paste sauce, tea or coffee.
- An afternoon snack. Beef Soup.
- Dinner. Steamed cutlets from allowed meat, green tea with milk.
Wednesday:
- Breakfast. Cottage cheese casserole with protein, coffee with milk.
- Dinner. Seafood salad, boiled fish, tea or coffee.
- An afternoon snack. A glass of milk or yogurt.
- Dinner. Chicken with yogurt sauce, tea with milk.
Thursday:
- Breakfast. Cheesecakes with yogurt sauce, coffee.
- Dinner. Offal soup, turkey or steamed chicken, tea.
- An afternoon snack. Boiled egg, a glass of kefir or milk.
- Dinner. Protein-cottage cheese casserole, green tea with milk.
Friday:
- Breakfast. Steamed meatballs, coffee.
- Dinner. Beef broth with pieces of meat, meat stew, tea with milk.
- An afternoon snack. Milk pudding, yogurt.
- Dinner. Boiled shrimp, tea.
Saturday:
- Breakfast. Salad of squid and shrimp with lemon juice, coffee with milk.
- Dinner. Cottage cheese casserole with yogurt sauce, tea with milk.
- An afternoon snack. Souffle from chicken, 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.
- An 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 menu looks something like this. In the diet, you can and should make changes according to your tastes and fantasies.
Phase two
Its name is Cruise. About half a year is the duration of the "Cruise" phase of the Ducane diet. On the weekly menu, alternating protein days and protein-vegetable days is an innovation that promotes a more varied diet.
You can alternate days as it is convenient for losing weight. Someone chooses a day after a day, someone - two in two. Others reach five protein days, and five protein-vegetable days follow. Everyone chooses their own. Dr. Ducan himself recommended adhering to alternating one through one. This scheme is the safest and easily tolerated by the human body.
"Cruise" includes all products allowed in the first phase, plus vegetables without starch are added.
The weekly menu for the “Cruise” phase of the Ducan protein diet is presented in the appropriate section.
What to eat?
The Dukan diet weekly menu 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 "Actimel" - 1 pc. in a day.
Baby cocoa without sugar - 7 grams per day.
Skimmed milk powder - 3 tbsp. l in a day.
Soy sauce - 1 tsp. in a day.
Sour cream 3% - 30 grams per day.
Chicory - 1 tsp. in a day.
Poultry sausages - 100 grams per day.
Cheese 7% fat - 50 grams per day.
Menu for the second phase
Given the duration of the Cruise, the presented ration for a week is approximate. Losing weight may include new dishes based on a list of allowed foods.
Monday:
- Breakfast. Fried eggs from two eggs with cheese, chicory with milk.
- Dinner. Vegetable soup with chicken, vegetable casserole, tea or coffee.
- An afternoon snack. "Actimel" - 1 pc., Cottage cheese 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.
- An afternoon snack. Vegetable salad with seafood, green tea.
- Dinner. 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 bell pepper, chicory.
- An 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.
- An 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.
- An 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, tea with milk.
- An afternoon snack. Cottage cheese with yogurt.
- Dinner. Stuffed peppers, green tea.
Sunday:
- Breakfast. Fried eggs with chicken and sweet pepper, coffee with milk.
- Dinner. Soup from offal and vegetables, turkey with cheese and sour cream, tea.
- An 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 phases of “Attack” and “Cruise” according to the Ducane diet is designed in such a way that the losing weight does not feel hunger.
It's important to know
Every day, 2 tablespoons of oat bran should be eaten.
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 time of the “Attack” phase, thanks to the protein diet. In the Cruise phase, the weight may stop for several days. Thus, the body is rebuilt on a new diet.
"Consolidation"
The menu for the week for weight loss on the diet of Dukan is gradually expanding. The third phase, called Consolidation, is a clear example. Here is a gradual return to normal life and habits. The main goal of this stage is to consolidate the weight achieved. For 1 kilogram lost there follows a "reckoning" of 10 days of "Consolidation". Thus, if you managed to lose 10 kg, the fastening phase will be 100 days.
At this point, products that contain starch are entered into the menu. And one more pleasant moment is a "feast". The moment when you can afford everything that the soul desires.
The number of days of "Consolidation" is divided into 2 parts. In the first one you can take 1 serving of starchy foods and have a feast once a week. The second allows you to “feast” and eat starch products twice a week. If the third phase lasts 100 days, then it is divided in half. The first 50 days - one product containing starch, and one "feast" per week. The second 50 days, respectively, a ratio of 2/2.
It's possible
The diet expands, and it introduces:
Pasta. No more than 200 grams per meal.
Lentils are also 200 grams.
Beans, peas and other legumes. Their portion is 200 grams.
Potato and rice. The first is boiled or baked. Its quantity is 1-2 pieces. Rice is allowed in the following quantities: polished boiled - 125 grams at a time, whole grain - 200 grams at a time.
Feast
Simple rules will help not to violate the menu for a week on the Ducane diet and not lose a beautiful figure. What must be taken into account?
Two peers in a row are prohibited.
You can feast, but without any additives. They put a serving, ate and forgot until the next holiday of the stomach.
The festive meal includes the first course, the second and dessert. All this in quantity - 1 piece. That is, 1 first, 1 second and 1 dessert.
An important rule from Dukan
Subject to the third phase, you need to choose one “unloading” day, that is, protein, and observe it for life.
Keeping a protein day is a guarantee against losing 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 based on 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.
Final stage
Slowly but surely the extra pounds were gone. Losing weight has reached the cherished goal - the arrow of the scales on a certain number of kilograms. But it’s too early to relax and take off. Weight - an insidious thing, as left, it will return.
What to do? Is everything in vain, and is there a great risk of the return of unnecessary kilograms back? Do not panic. With proper observance of the sample menu for a week on a Ducan diet, weight will go away forever.
The fourth phase is Stabilization. What does it include?
Return to familiar diet. Well, as usual ... Eats thinner 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 piece of cheese and 2 products that contain starch.
Be sure to choose one protein day and observe it strictly. Eating 6 times a week what you want, and giving just 1 day to a protein, a person will be able to maintain the weight achieved by such work.
Every day you need to drink 2 liters of fluid.
3 tablespoons are eaten daily l oat bran. And this rule is now respected for life.
Do not forget about the walks. At least 20 minutes a day.
About sports, too. Three times a week you need to do. At least an hour. If possible, devote 1.5 hours daily to your body.
To whom the diet is contraindicated
Even this one of the safest diets has a number of contraindications. Who should not be followed:
People with impaired metabolism. The first phase involves the rejection of carbohydrates, and complete. The body is cleansed due to the intake of protein. This is dangerous for those who suffer from metabolic disorders.
Patient with pancreatitis, diabetes. The fact is that with such a diet, a metabolic failure is inevitable. And people with pancreatic diseases need a complete and balanced diet.
Patients with gastrointestinal diseases (gastritis, gastroduodenitis, duodenal ulcer), as well as those with kidney disease. A shock dose of protein will negatively affect the work of these organs and can provoke an exacerbation of a disease.
Persons with a weak gall bladder.
Those who suffer from constant constipation. Diet can aggravate the situation.
Pregnant and lactating ladies.
Those girls who have problems with the menstrual cycle.
People with cardiovascular disease.
Women during menopause and before it. Diet increases the load on the endocrine system. And at this vital moment, she works with overload, so you should not give her additional loads.
People with an unstable psyche and increased emotionality. Diet suggests a carbohydrate deficiency, and this negatively affects the work of the brain.
Recipes "Attack"
Below are the recipes for the menu for the week on the Ducane diet. They are designed for all four phases, starting from the first.
In the “Attack” phase, the Dukan diet menu for the week recipes provides 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 without it, tomato paste - the permitted amount. Oregano, basil, pepper - favorite spices, a little water.
Method of preparation: Fry onion and minced meat in a dry pan. Add tomato paste, spices and simmer for 2 minutes. Add water to the prepared meat and add grated cheese. Salt and remove from heat.
Prepare Shirataki as described on the packaging. Rinse under cold water and boil for 2-3 minutes in boiling water. Tilt in a colander, drain. Combine with minced meat sauce and eat.
2. Chicken breast in kefir.
Ingredients: chicken breast - 1 pc., Kefir - 300 ml, salt and seasonings to taste.
Method of preparation: Wash breast and remove bones. Cut into pieces, grate with salt and seasonings. Pour chicken with kefir and leave to marinate for an hour.
Put the breast in the marinade in the baking dish. Close with foil. Bake in the oven over medium heat until cooked. 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: Clean fish, put in water and cook until half ready. Then take out. Strain the broth and put the onion and carrots in it. Do not fry these products, just chop them. When the onions and carrots are ready, put shrimp and fish in the soup, 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 chops in cling film and beat off. Mix bran, put on a plate. Break the egg in a plate. Dip veal chops in an egg, roll in bran.
Remove bran residues with a paper towel. Fry the chops in a non-stick pan. At the end of frying, salt and add spices. Sprinkle with chopped herbs, sprinkle with lemon juice and serve.
"Cruise"
A completely unusual recipe, which is definitely worth a try, starting to lose weight in the "Cruise" phase.
1. Bream in a salty crust.
Ingredients: Sea bream - 1.5 kg. Sea salt - 5 kg.
Method of preparation: The bream is cleaned. Leave the head and scales. The dishes in which the fish will be cooked are covered with foil. 3 cm of salt is laid out at the bottom. Fish is placed on the salt and is filled with salt residues. The temperature in the oven is set at 250 degrees. At this temperature, the fish bake for an hour. Then the temperature drops to 180 degrees, and the bream ripens for another half hour. Remove the crust from salt before use.
2. Oatmeal cookies.
Ingredients: 2 tablespoons of wheat bran, the same amount of oat bran. Two eggs, a liquid sweetener - 0.5 teaspoon, if desired, you can add vanilla flavor.
Method of preparation: Mix the yolks with flavor, sweetener and bran. Beat the proteins and pour into the resulting mass. Cookies are baked at a temperature of 180 degrees for 15 minutes.
Recipes for the Consolidation phase
Recipes for this phase will please with its simplicity in preparation.
1. Fish casserole.
Ingredients: canned fish - 1 can, 3 eggs, milk. Canned food is best taken from saury or pink salmon.
Method of preparation: Mash the fish with a fork. Mix the eggs with milk, pour this mixture of 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 and cut vegetables into small pieces. Cut crab sticks into circles. Mix everything and season with yogurt.
3. Chicken skewers.
Ingredients: 700 grams of chicken, cherry tomatoes - 150 grams, bell pepper - 150 grams, garlic - 20 grams, fat-free kefir - 300 ml.
Method of preparation: Kefir and garlic are mixed in a plastic bag. The chicken is put there, the bag is tightly tied and lowered into warm water. Let it be there for 20 minutes. Then they take out the bag, squeeze the fillets and put them on wooden skewers, alternating according to the principle: meat - tomatoes - pepper. Kebab is spread on a baking sheet and baked in the oven until golden brown.
4. Unusual cottage cheese
Ingredients: granular cottage cheese - 100 grams, bell pepper, a clove of garlic and herbs, classic yogurt - 2 tbsp. l., salt.
Method of preparation: Grind pepper, garlic and herbs. Mix with cottage cheese, salt and season with yogurt. This dish is suitable for dinner.
Conclusion
What should be remembered from this voluminous article? The following key thoughts:
Ducan's diet is a long-term project. Consists of several phases.
The first phase is aimed at the rapid loss of excess weight. The time for compliance varies 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 10 days.
And finally, the final stage is stabilization. It includes a return to normal nutrition.
Be sure 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 "buddies".
The diet is safe for the body, but has a number of contraindications. Therefore, it is advisable to consult a doctor before starting to follow it.
Drink 2 liters of fluid daily. This includes cooked liquids, tea and coffee.
Exercising is extremely important. Allocating yourself three times a week for 1-1.5 hours a day is worth achieving the result in a shorter time.
Walking in the air has not been canceled.
Ducan's diet is good because a healthy person can observe it throughout life.