Ducan Diet: menu for this week, recipes, nutritional features

6 November 2021

The diet owes its appearance to European nutritionist Pierre Dukan. His career began when an acquaintance asked him to develop a menu specifically for him to lose excess weight, and Ducan did not refuse. For 8 days, his patient managed to lose 4 kg.

The nutritionist devoted the next thirty years of his life to studying the effects of certain foods on the human body, as well as the possibility of their compatibility. The result of his work is the now famous Dukan diet.

The essence of the diet

The diet includes 72 foods that contain protein. And the other 28 are vegetables. The main emphasis is to ensure that one not only loses weight, but is also able to maintain it. How can this be achieved? By reducing carbohydrate levels in your own diet. Therefore, the diet is called "low carbohydrate" or "high protein".

What is the content of the Ducan Diet menu for this week? This will be discussed in a separate section.

Phases

Those who will experience the effects of the Ducan diet should take into account its component phases. There are four of them. The first two are aimed at losing weight and achieving the desired figure on the scales, the third is designed to consolidate the results achieved. The fourth phase is to maintain the new weight and keep the body in this state.

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

It should be remembered that the more weight a person gains, the longer his diet lasts.

Level calculation

Depending on how many kilograms you need to shed. So, in the first phase, "Attack", if you need to lose 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 had to lose more than 10 kg, the duration of this stage will be 5-7 days.

The "Cruise", or second phase, lasts from 2 to 6 months.

The third phase is "Consolidation". The route depends on the amount of weight dropped. 1 kg of weight is equivalent to 10 days of "Consolidation". Therefore, if you manage to lose 10 kg of weight, you need to undergo 100 days of the third phase.

It is necessary

When following the Ducan diet, it is very important to follow these recommendations:

Physical activity is mandatory. It can be any sport that suits the desire to lose weight - go to the gym, yoga, dancing. In general, whatever. Homework is great for speeding up your weight loss process.
Walking outside is important. Don't forget about them.
Drinking 2 liters of water daily will help relieve bowel problems. If you follow a diet, you can suffer from disorders such as constipation. To avoid this, it is advisable for those who are losing weight to drink fresh water in the specified amount. In addition to affecting intestinal function, water is also the best way to moisturize your skin.

Consumption of fermented milk products should not exceed 1 liter per day. This amount is enough for the digestive system to function normally.

benefit

The positive aspects of changing the diet are as follows:

Consumed in adequate amounts of protein helps strengthen muscle tissue.
Due to high water consumption, the skin becomes more elastic.
Diet helps in the fight against "orange peel" - cellulite.
If you follow it, you don't have to eat on the clock. There are no strict rules for this diet.
Of the allowed products, you can eat as much as you want. Therefore, weight loss does not suffer from hunger.
When following this diet, you don’t have to constantly count calories.
The recipes are quite varied. This will help you eat deliciously.
The diet can be maintained for a long time. It is safe for health.

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

Minus

The development of European nutritionists also has some drawbacks. 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 disturbance in the work of the gastrointestinal tract and nervous system.
If the first phase is observed, dizziness is possible. Increased fatigue was observed.
It’s hard to call this diet cheap, because the prices of many protein products bite.
Bad breath due to the consumption of high protein products is one of the significant drawbacks.

For the first phase, "Attack", recipes and menus for the Ducan diet week will be given below.

First phase. What can you eat?

It's called "Attack". Aims for active weight loss. According to the Ducan diet, the menu for this week provides 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 - beef and chicken liver, chicken stomach, chicken liver, kidneys and veal tongue.
Any fresh fish.
Any seafood - shrimp, clams, squid, squid.
Eggs. There are limitations here. Yolks can be eaten up to 2 pieces at a time, there are no restrictions on protein.
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 count. An example of a week -long "Attack" menu 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 tbsp. in a day.

Of course, there should be restrictions on them. It is important to follow the diet strictly to achieve the desired results.

First phase menu

For the "Attack" phase, the menu for Ducan diet week isn’t as varied as we’d like. But protein gives a feeling of satiety. Weekly diet estimates are shown in the list below. It should be considered 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, roasted breast, weak coffee with milk.
Afternoon snack. A glass of kefir.
dinner. Fill salad with lemon juice and spices, tea.

Tuesday

Breakfast. Boiled chicken eggs or two -egg omelet, coffee with milk.
dinner. Fish meatballs in tomato paste sauce, tea or coffee.
Afternoon snack. Beef soup.
dinner. Steamed cuts of meat are allowed, 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 yogurt sauce, milk tea.

Thursday

Breakfast. Cheesecake with yogurt sauce, coffee.
dinner. Ground soup, turkey or steamed chicken, tea.
Afternoon snack. Boiled eggs, a glass of kefir or milk.
dinner. Protein-curd casserole, green tea with milk.

Friday

Breakfast. Steamed meatballs, coffee.
dinner. Beef soup 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 yogurt sauce, milk tea.
Afternoon snack. Chicken souffle, green tea.
dinner. Cut steamed with tomato sauce.

Sunday

Breakfast. Chicken and beef salad with eggs, 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 this week looks like this. You can and should make changes to your diet according to your tastes and fantasies.

Phase two

It's called "Cruise". About half a year is the period of the "Cruise" phase of the Ducan diet. On the weekly menu, the exchange of protein day and protein-vegetable day is an innovation that contributes to a more varied diet.

You can alternate days as it is easy to lose weight. Someone chooses a day in a day, someone - two in two. The others reached five days of protein, followed by five days of vegetable-protein. Everyone chooses freely. Dr. Ducan himself recommended that one -by -one exchanges should be adhered to. This scheme is the safest and most easily accepted by the human body.

"Cruises" include all products allowed in the first phase, plus vegetables without added starch.

What to eat

The menu for the week according to the Dukan diet in the "Cruise" phase, as described above, is evolving. Now the vegetables are added to the meat. And here is a list of products for weight loss:

Vegetables - cucumbers, tomatoes, bell peppers, zucchini, radishes, asparagus, beans, cabbage, pumpkin, lettuce, celery, soy.
Milk drink - 1 pc. in a day.
Baby cocoa without sugar - 7 grams a day.
Skim milk powder - 3 tbsp. l. in a day.
Soy sauce - 1 teaspoon a day.
3% sour cream - 30 grams a day.
Chicory - 1 teaspoon a day.
Chicken sausage - 100 grams a day.
Cheese 7% fat - 50 grams a day.

Menu for the second phase

Given the "Cruise" period, the rations presented for the week are estimates. Weight loss may include new foods 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.
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 sausage - 100 grams, coffee with milk.
dinner. Cheese soup with chicken, 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 yogurt sauce, boiled eggs, coffee with milk.
dinner. Fish soup with vegetables, meat stew with red bell pepper, chicory.
Afternoon snack. Turkish sausage, tea.
dinner. Chicken fillet with cheese, green tea with milk.

Thursday

Breakfast. Vegetable salad with sour cream, cocoa with milk.
dinner. Vegetable soup with entrails, 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 sausage, coffee with milk.
dinner. Beef soup with vegetables stuffed with sour cream squid, chicory.
Afternoon snack. Boiled shrimp with lemon juice, tea.
dinner. Curd casserole, green tea with milk.

Saturday

Breakfast. Light vegetable soup, chicory.
dinner. Turkey meatballs, vegetable salad, milk tea.
Afternoon snack. Buttermilk with yogurt.
dinner. Stuffed peppers, green tea.

Sunday

Breakfast. Scrambled eggs with chicken and sweet pepper, coffee with milk.
dinner. Deep-fried 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 phases of "Attack" and "Cruise" according to the Ducan diet is designed in such a way that weight loss does not feel hungry.

It is important to know

Eat 2 tablespoons of oat bran daily.

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 be lost more slowly. This is due to the appearance of vegetables in the diet. Active dumping of extra pounds occurs only during the "Attack" phase, thanks to a protein diet. During the "Cruise" phase, the weight may stop for a few days. Thus, the body is rebuilt to a new diet.

"Consolidation"

The menu for the 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 weight achieved. For 1 kilogram lost, there is a "refund" within 10 days of "Consolidation". Therefore, if you manage to lose 10 kg, the fixation phase will be 100 days.

At this stage, foods containing starch are included in the menu. And another pleasant moment is the "banquet". The moment when you can afford to buy everything your soul desires.

The number of days of "Consolidation" is divided into 2 parts. In the first stage, you can eat 1 serving of food containing starch, and have a banquet once a week. The latter allows you to "party" and eat starchy foods twice a week. If the third phase lasts 100 days, then it is split in two. The first 50 days - one starchy meal and one "feast" per week. The second 50 days, respectively, are a 2/2 ratio.

There is a possibility

The diet expands and includes:

Pasta. No more than 200 grams per serving.
Lentils are also 200 grams.
Beans, peas and other legumes. Their serving is 200 grams.
Potatoes and rice. The first is boiled or roasted. The quantity is 1-2 pieces. Rice is allowed in the following quantities: boiled polished - 125 grams at a time, whole grains - 200 grams per serving.

feast

Simple rules will help you not to break the menu for a week on the Ducan diet and not lose a beautiful figure. What should you consider?

Two consecutive feasts are prohibited.
You can eat it, but without any additives. They put down a portion, ate it and forgot about it until the next stomach feast.
Festive dishes include first courses, second courses and desserts. All this in quantity - 1 piece. That is, 1 first, 1 second and 1 dessert.

Important rules of Ducan

If the third phase is observed, you need to choose one day of "fasting" for yourself, which is protein, and observe it for a lifetime.

Adherence to protein days is a guarantee against the return of excess weight. Nutritionists recommend staying on Thursdays.

As for the menu for the week of the Ducan protein diet for the third phase, it was built based on the second phase menu with the addition of new dishes. For example, rice soup can be cooked, and pasta can be used as a side dish in a variety of culinary options.

Final stage

Slowly but surely the extra pounds are lost. The thinner ones have achieved a cherished goal - scale arrows at a certain number of kilograms. But it’s still too early to relax and start "breaking out". Weight is a dangerous thing, because it goes away, it will come back.

What to do? Is it all in vain, and is there a huge risk of regaining unwanted pounds? Don't panic. With proper adherence to a week-long budget menu on the Ducan diet, weight will be lost forever.

The fourth phase is Stabilization. What is included?

Return to a regular diet. Well, as usual. . . People who have lost weight eat 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 containing starch.
Make sure you pick a protein day and watch it closely. Eat 6 times a week what you want, and just give 1 day to protein, a person will be able to maintain the weight achieved by the work.
Drink 2 liters of fluid daily.
3 tablespoons eaten daily. l. oat bran. And this rule is now obeyed for life.
We did not forget about the walk. 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 each day.

To whom the diet is contraindicated

Even one of the safest diets for this health has some contraindications. Who should not follow it:

People with impaired metabolism. The first phase involves the rejection of carbohydrates, and is complete. Cleansing the body is due to protein intake. This is dangerous for those with impaired metabolism.
Patients with pancreatitis, diabetes mellitus. The fact is that with such a diet, damage in metabolism is inevitable. And people with pancreatic disease need a complete and balanced diet.
Patients with gastrointestinal diseases (gastritis, gastroduodenitis, duodenal ulcers), as well as those with kidney problems. A shock dose of protein will negatively affect the work of these organs and can trigger the exacerbation of certain diseases.
People with weak gallbladder.
For those who suffer from persistent constipation. Diet can make things worse.
Pregnant and lactating women.
They are women who have problems with the menstrual cycle.
For women during menopause and before. Diet increases stress on the endocrine system. And at this point in life, he’s working with an overload, so you shouldn’t give him an extra load.
People with unstable souls and increased emotions. Diet assumes a lack of carbohydrates, and this has a negative impact on brain function.

recipe. "Attack"

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

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

1. Spaghetti "Shirataki" with "Bolognese" sauce.

Ingredients: "Shirataki" - 340 grams (packaging), minced beef - 200 grams, onions - 1 pc. , Cheese - 50 grams, but you can do without it, tomato paste - the allowable amount. Oregano, basil, pepper - favorite spices, a little water.

How to prepare: Saute onions and minced meat in a dry pan. Add tomato paste, spices and simmer for 2 minutes. Put water into the prepared minced meat and add the grated cheese. Salt and remove from heat.

Prepare the "Shirataki" as described on the package. Rinse under cold water and boil in boiling water for 2-3 minutes. Put in a colander, drain. Mix with minced meat sauce and edible.

2. Chicken breast in kefir

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

How to prepare: Wash the breast and remove the bones. Cut into small pieces, rub with salt and seasoning. Pour the kefir over the chicken and leave for an hour.

Put the marinated chest into the baking pan. Cover with foil. Bake in the oven over medium heat until tender. Then turn off the oven, remove the foil and leave the chocolate flakes.

3. Seafood soup

Ingredients: shrimp and any fish, ideally trout - 200 grams, carrots - 100 grams, onions - 1 pc. , Seasoning to taste, water - 0. 5 liters.

How to prepare: Peel the fish, add water and cook until half cooked. Then remove. Strain the broth and add the onions and carrots into it. Do not fry this product, just chop it. When the onions and carrots are ready, add the shrimp and fish to the soup and bring to a boil. Cover and serve hot.

4. Pieces of beef "Vienna"

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

How to prepare: Wrap the meat in plastic wrap and beat. Mix the bran, place on a plate. Break the eggs into a plate. Dip beef in egg, roll in bran.

Remove the remaining bran with a paper towel. Fry the meat in a non -stick pan. At the end of frying, add salt and spices. Sprinkle with chopped herbs, drizzle with lemon juice and serve.

"Cruises"

A truly incredible recipe that you must try when starting to lose weight in the "Cruise" phase.

1. Bream in a salty crust

Ingredients: Sea bass - 1. 5 kg. sea salt - 5 kg.

How to prepare: Peel the sea bass. Leave the head and scales. The dish in which the fish will be cooked is covered with foil. At the bottom, 3 cm of salt is laid out. The fish is placed on top of 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 cooks for another half hour. Remove the salt crust before use.

2. Oatmeal biscuits

Ingredients: 2 tablespoons wheat bran, the same amount of oats. Two eggs, 0. 5 teaspoons of liquid sweetener, and vanilla seasoning if desired.

How to prepare: Mix egg yolks with seasonings, sweeteners and bran. Beat the whites and pour into the resulting mass. The cookies are baked at 180 degrees for 15 minutes.

Consolidation Phase Recipe

The recipe for this phase will delight you with its ease of preparation.

1. Fish casserole

Ingredients: canned fish - 1 can, 3 eggs, milk. It is better to take canned food than saury or pink salmon.

How to prepare: Mash the fish with a fork. Mix eggs with milk, pour this mixture over canned food.

Bake in the microwave on maximum power for about 5 minutes.

2. Salad with crab sticks

Ingredients: cucumber - 1 piece, tomato - 1 piece, crab sticks - 5 pieces, classic yogurt for dressing.

How to prepare: Wash vegetables and cut into small pieces. Cut the crab sticks into pieces. Mix everything and season with yogurt.

3. Chicken fillet kebab

Ingredients: 700 grams of chicken fillets, cherry tomatoes - 150 grams, bell pepper - 150 grams, garlic - 20 grams, lean kefir - 300 ml.

Method of preparation: Kefir and garlic mixed in a plastic bag. A chicken is placed there, the bag is tied tightly and soaked in warm water. Let it sit there for 20 minutes. Then the bag is removed, the fillets are squeezed and placed on a wooden skewer, alternating according to the principle: meat - tomatoes - peppers. The kebabs are laid out on a baking sheet and baked in the oven until golden brown.

4. Incredible curd

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

Method of preparation: Chopped 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 many articles? 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 maintenance time ranges from 1 to 7 days.
The second phase is the day exchange of protein and protein-vegetables. It is necessary to follow it from 2 to 6 months.
The third phase is "Consolidation". The results achieved are being consolidated. What time is he? It all depends on the weight lost. 1 kg is equivalent to 10 days.
And finally, the last stage is stabilization. It includes returning to normal eating habits.
It is important to allocate one day of protein. Today, you can only eat foods that contain protein. This is necessary so that the lost weight does not return, take some "friends".
The diet is safe for the body, but has some contraindications. Therefore, it is advisable to consult your doctor before starting to follow it.
You need to drink 2 liters of fluid per day. This includes liquids from cooked dishes, tea and coffee.
Sports are important. Allocate yourself three times a week for 1-1. 5 hours a day is worth it to achieve results in a shorter period of time.
Walking in the air is not canceled.

The good thing about the Ducan diet is that healthy people can follow it for the rest of their lives.