The most effective weight loss system is Ducan's diet

25 April 2025

Dietitian Pierre Dukan developed a diet for weight loss based on Cambridge Duchess and Jennifer Lopez, based on his 40 -year practice in both the masses and celebrities. Ducan avoids too much or phase diet. At each stage, it should be used not only for weight loss, but also in products that are allowed to protect the result obtained throughout life.

Basic rules of the diet Ducan The basis of Ducan's diet was the following principles:

A decrease in daily calorie content is useless.The doctor claims that a decrease in daily calorie content during a diet gives a short -term result. The usual diet will return to the weight. According to Ducan, only products that do not accumulate in your menu should be used in your menu.

The restriction in the number of products consumed is not effective.Ducan's diet is a monodyietal antipot. To feel full throughout the day, the menu is allowed to be used in any amount of products that are allowed.

Daily use of oat bran- Requirement. Pierre Dukan's oat bran may be saturated quickly, toxins and toxins can be removed from the body, he says. You should eat 1, 5-3 tablespoons of dandruff every day, drink plenty of water with water.

You cannot do without physical activity.Without physical activity, you can reach the "unmissable kilogram" point when weighing, subject to diet. The body works differently with physical effort. According to Ducan's diet, it is recommended to take long walks per day, in the morning exercises, play sports or fitness several times a week and not to use the elevator.

According to the rules of Ducan's diet, 4 main stages should be observed:

Stage attack Ducan's diet "attack" is the first and effective stage that provides harsh restrictions on the menu. The main purpose is to burn fat accumulated in the body. Minimal oil protein products are consumed by consuming.

The consumption of protein foods by Ducan's diet contributes to rapid saturation, so the volume of a portion of a meal will decrease. The body consumes more energy than it receives from it for the excavation of the protein, as a result, excess weight is rapidly separated. During the "attack" stage of Ducan's diet, the doctor has a sharp weight loss that motivates more stages than himself.

Before observing Ducan's diet, it should be clearly definedPhase "attack" stage. Determined by the number of extra 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 the "attack" of the Dukan diet, it is necessary to follow the following rules:

Daily menu 1, 5 STIP oats use, drink with plenty of water. You can replace the dandruff with buckwheat with individual intolerance. It is necessary to drink at least 1. 5 liters of purified water without gas per day. It is recommended to perform morning exercises. During the diet, it is mandatory to walk into the fresh air for at least 20 minutes per day.

Permitted products Dyukan's diet "attack" - permitted products:

Lenten meat: Beef, horsemen, beef, pork (6% fat), rabbit; Bird (except duck and goose, eaten for non -skinned food): Chicken, turkey, quail; Defer: Kidneys, liver, tongue, lungs; Ham (more than 4% fat content consumed without skin); Fish in any form: raw, cooked, canned, fried, steamed; Seafood; Quail and chicken eggs: Unlimited amounts of protein, yellow at maximum 2 pieces per day; With the minimum fat content of low or milk and dairy products; Natural yogurt; Crab sticks (no more than 7 pieces at a meal). Ducan's diet is allowed as additives in the "attack" stage:

Olive, vegetable or rapeseed oil (1 stip per day); Lemon juice; Tomato paste (2 tablespoons per day); Apple, soy, balsamic vinegar; Herbs and spices: Permanent seeds, thyme, rosemary; Onion; Dough, gelatin and yeast powder in the preparation of dishes; Cornshons as a snack (2 pc per day); Sugar substitutes. By observing Ducan's diet, it is recommended to boil herbal, black and green teas, fruits, tinctures, boiling coffee, but to drink without sugar throughout the day. The amount of salt used should be reduced to minimum.

Every day menu Ducan Diet - Every menu for phase attack (breakfast, lunch, noon, dinner):Monday:

Cottage cheese; Roll with meat eggs; Kefir; Boiled chicken breast. Tuesday:

Omelette; Rabbit in tomato sauce; Kefir; Drado with lemon grill sauce. Wednesday:

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

Syrniki; Baked trout; Natural yogurt; Turkey turkey with cream sauce. Friday:

Lor Casserole; Sturgeon ear; Soft egg; Tealons tomato sauce. Saturday:

Ham; Chicken soup; Kefir; Salmon was cooked in the oven. Sunday:

Hamlet hamlet; Light salted herring; Milk; Apply the beef. Change stage According to the Ducan diet at the "alternative" stage, greedy results are obtained. This is the main stage of losing weight. Duration is determined when the desired result is obtained, then the "change" stage ends according to Ducan's diet. At this stage, in addition to protein products, fiber -rich vegetables and plants are placed in the menu.

You can use the permitted vegetables both in cheese and finished form. However, not every day, at this stage, the Ducan diet menu is allowed. The menu should only change the protein days (according to the "attack" stage) with the days when vegetables and herbs are allowed.

Change of protein days with mixedDucan is determined by the excess weight loss desired with the diet:Up to 10 kg = 1/1Up to 20 kg = 2/230 kg or more = 5/5

According to Ducan's diet, during the "alternative" stage, it is necessary to increase the daily consumption of Oatmeal Brans 2 tablespoons. According to individual indications, they can be replaced with wheat bran or buckwheat brewed on water. The use of purified water up to 2 liters per day increases. Physical activity should also be larger. According to Ducan's diet, a walk in the fresh air for at least 30 minutes per day during the "change" stage. Remember the morning exercises for the rapid success of the desired result of weight loss.

What is possible, what cannot be eaten? What can be eaten in the change stage according to the Ducan system:

All protein products acceptable during the "attack" stage; All spices and additives in the "attack" stage menu; Vegetables and greens: Cucumber, tomatoes, peppers, pumpkin, asparagus, spinach, parsley, salad, cabbage, radish, pumpkin, eggplant, onion and legs, celery, patch beans, beets, carrots; 1 ugly apple per day; Mushroom. An important nuance of Ducan's diet's "exchange" is that the first stage can be mixed with arbitrary protein products and only two species of the annex can be selected.

With Ducan's diet, the following products should be removed from the menu during the "change" stage:

Fatty meat and poultry animals (duck, goose); Fatty milk and dairy products; Potatoes, peas, beans, corn, lentils; Avocado, olive, olive; Cereals, pasta and oven products (except 2 rye bread per day); Cooking, sweet desserts, chocolate; Sugar; Mayonnaise. Menu every day The stage of the alternative - menu in the Ducan diet (breakfast, lunch, afternoon snack):Monday:

Omelette; Ear from trout; Milk; Sour cream sauce rabbit. Tuesday:

French ovary; Chicken cream; Cucumber, tomato; Steak beef. White cabbage salad. Wednesday:

Cottage cheese. Apple; Seafood cocktail; Hard boiled eggs; Beef is different. Thursday:

Buckwheat oat porridge; Tom Yam soup with shrimp; Kefir; Türkiye slept with vegetables. Friday:

Natural yogurt; Steamed chicken breast; Ham; Light salted salmon. Saturday:

Cucumber rolls; Meat Borsch; Natural yogurt; Mackreri was filled with vegetables in the oven. Sunday:

Syrniki; Cattle Pirzolas; Kefir; Fish soup. Fixing phase Consolidation stage according to DUCAN systemIt is a gradual output from the diet. At the same time, one person continues to lose about 400 grams of weight a week, but not intensely. The duration of this stage is calculated separately based on the 10 -day "consolidation" principle, depending on the kilograms thrown. For example, for a person who lost 6 kg, the duration of the "consolidation" stage should be 60 days.

DUCAN Diet Menu expands during the "consolidation" stage:

Except for bananas, cherries and grapes, sweet fruits are not added. However, the permitted daily part of the permissible fruits should not exceed the size of the middle apple. 6% cheese is allowed to be inserted into the diet. You can use potatoes, rice, pasta, peas, beans and legumes in the menu twice a week. At this stage, 3 tablespoons of oatmeal bran norm increases with Ducan's diet. Gas cleaned water should be drunk at least 1. 5-2 liters per day. It is necessary to observe physical activity, to participate in charging or vitality, and long walks between 30 to 60 minutes a day.

A feature of the "combining" stage of the Ducan diet,"Holidays". These are such meals when the soul and stomach are satisfied with everything that is satisfied with. They are arranged once a week and at only one meal, for example for lunch. In addition, in Ducan's diet, a fasting day should be done once a week - protein. So, according to the "attack" stage, only to use protein products in the menu.

List of Recommended Products Diet Products Ducan during the consolidation stage:

All protein products allowed during the "attack" stage; All vegetables, additives and spices permitted during the "consolidation" stage; Sour and sweet and sour fruits: Orange, tangerine, grapefruit, apple, kiwi, pear; Fruits: Melon and watermelon more than 400 grams per day; Rice, potatoes, corn, peas, pasta, starch -containing products twice a week; 6% of fat content that is not more than 40 g per day is cheese; Honey - 3 teaspoons per day; 2 slices of bread. Detailed menu Dyukan's diet - menu during the consolidation phase (breakfast, lunch, noon, dinner):Monday:

Oatmeal with honey; Chicken soup with noodles; Orange; French meat. Salad "vitamin". Tuesday:

Omelet with ham and cheese; Meat Borsch; Mandarin, kiwi; Pilaf with beef. Cucumber, tomato, Bulgarian pepper. Wednesday:

Syrniki; Paelia with seafood; Apple; Türkiye was filled with prunes in the oven. Thursday:

Honey cottage cheese; Et Hodgepodge; Cucumber, spinach; Mashed potatoes. Chicken liver. Carrot salad. Friday:

2 hard boiled eggs; "Feast" -I According to the diet of Dujan, everything we want; Kefir; Soup with seafood "Tom-Yam". Saturday:

Natural yogurt; Seafood; Kefir; He leaned over by Chop. Sunday:

Lor Casserole; Ear from Sturgeon; Grapefruit; Pasta with cheese and ham. Green. Balancing phase Ducan diet stabilization phase is food behavior rules that need to be followed throughout life in order to maintain the result of weight loss and not to gain excess weight in the future.

According to Ducan's diet, you must comply with 4 basic principles in the "stabilization" stage:

Use 3 tablespoons of oat bran and for water without shine at least 1, 5-2 liters per day; Pay attention to your physical activity: Avoid elevators, take at least 30 minutes of daily walks, do morning exercises, deal with fitness; Once a week to arrange a protein day according to the "attack" stage; In daily diets, all products or "consolidation" stage. It is recommended to use fruit in the menu in the morning. According to Ducan's diet, the "stabilization" stage is no longer a restriction, but a lifestyle. Don't worry about holidays when you want to enjoy kitchen flavors, because you can meet a "feast" today. The next day, "away from the abdomen", protein "attack" should be organized to avoid excess weight gain.

Permitted and prohibited products Products permitted according to Ducan system during the stabilization phase:

Low -fat types (beef, beef, horse, pork 6%, rabbit); Poultry meat: chicken, turkey (non -skin); All types of fish in any cooking variation; Low strong milk and dairy products; Seafood; Offal; Non -skin -free ham; Chicken and quail eggs; All vegetables (potatoes and legumes are consumed twice a week in the menu); Fruits (excluding cherries, bananas and grapes) are recommended to be used in the first half of the day; Honey 3 teaspoons per day; Bread (2 slices per day), pasta; Lemon, lemon juice; Cocoa; Mushroom; Ketchup, tomato paste (2 tablespoons per day), Adjika; Spices and additives (parsley, coriander, ginger, pepper, pepper); Gelatin, pastry powder, yeast; Vegetables, olive oil; Boiling of tea, coffee, infusion and sugar -free herbs. Menu The stabilization phase menu in Ducan's diet (breakfast, lunch, afternoon snack):Monday:

Lor Pudding; Norwegian soup with salmon; Grapefruit; Vegetable casserole with Türkiye. Tuesday:

Omelette. Mandarin; Brirer. Corn liver; Kefir; Mashed potatoes. Slouled herring. Cabbage salad. Wednesday:

Milk Rice Puree; Sollana made of selected meat; Ham; Filled fish. Fresh vegetable salad. Thursday:

The egg is soft. Pear; Ear from the National Team; Kefir; Steak beef with mustard. Friday:

Musli. Orange; Okroshka. File Heck; Kefir; Spaghetti with Bolognaz sauce. Saturday:

Oatmeal. Apple; "Feast" -I According to the diet of Dujan, everything we want; Ham; Vinaigrette. Fileto with pipes. Sunday:

Syrniki; Meat Borsch; Grapefruit; Chicken brig. Beans with cream sauce.