Dukan diet with daily menu and allowed food

4 May 2021

The method of the French nutritionist is known everywhere. The effectiveness of Dr. Pierre Ducan's protein diet menu has been proven by many years of practice. The network has published reviews from people who have lost several tens of kilograms. How to create a menu for each day for a specific phase of the diet? Let's figure it out!

The author's method of weight loss in the field of nutrition by a French expert dates back to 1977. By this time Pierre Ducan's diet (sequential stages, specific menu) is recognized as a popular and successful technique in the world.

The author's many years of practice and experience of doctors all over the world have enabled us to form a clear structure for organizing the process of losing excess weight, crashing and creating a feeling of hunger.

In this article you will learn:

A brief description of Pierre Ducan's diet;
Analysis of method stages;
How to make a menu for the Dukan diet for each stage;
A list of essential foods for compiling a diet.

The essence of the technique

"Eat and lose weight! " - this is how the Ducan protein diet works from a well-designed menu for one week for each stage. An extensive list of permitted foods allows you to create a personalized nutrition program consisting of generous, low-calorie meals. No hunger is felt while preserving food, allowing you to tolerate the diet easily.

The golden rule is to include mostly protein in the diet, with the exception of carbohydrate foods.

According to Dukan, from birth each of us has a certain number of fat cells called fat cells. The greater their number, the more likely a person is to develop obesity.

This explains the fact that a person can not maintain the weight loss results after returning to a normal diet.

You can eat an unlimited amount of protein foods such as meat, poultry, fish, low-fat dairy products, as well as vegetables and bran in your diet.

Brief description of the steps

The protein menu in the Ducan diet is divided into phases that are responsible for activating the physiological processes of weight loss. Each of the four stages contains permitted and prohibited foods.

Stage I: Attack

It is no secret that the Dukan diet has a strict menu during the "attack" phase of the week when simple and complex carbohydrate intake is completely replaced by protein. The fat burning process is activated. The number of kilograms lost reaches 7 kg, depending on the initial weight.

Duration: Defined to release kilograms.

Heat treatment method: boiling, boiling, steaming, baking, burning without adding oil.

Service Size: Determined by daily energy requirements, taking into account calorie deficit.

Mechanism of action: Activation of metabolism by restriction of carbohydrates. This forces the body to produce energy from its own fat deposits.

Phase II: Cruise / Shift

The peculiarity of the method is that the Dukan diet at the "cruise" stage requires a long protection of the menu. This is the second stage, which is full of accidents and drops in marathon weight loss.

Duration: 2 - 6 months and until the desired result is achieved.

Mechanism of action: During the maintenance of the second phase, the protein days alternate with the protein-vegetable days. Aims to prevent the development of complications in the digestive tract, replenish vitamins and micronutrients, relieve the burden from the internal organs due to the intake of large amounts of protein foods.

Phase III: Establishment / Consolidation

The third step is creating a "safety cushion" to return to the usual menu. The results achieved in the previous phases of the diet are consolidated.
Duration: It is important to calculate correctly. Calculation principle:

Weight loss 1 kg = 10 days of maintenance 3 stages

Example: 10 kg weight loss = 100 days maintenance

Do not be afraid of duration, because according to the shop diet, carbohydrates are included in the menu on stage. The good news for sweet teeth - from the list of allowed foods you will be able to prepare healthy desserts: cakes, pastries, muffins.

Stage IV: Stabilization

In Phase 4, the food returns to its former course by following a number of rules:

Adherence to the drinking regime;
Includes daily physical activity: walking, exercise at home or in the gym;
Add 3 tablespoons of oat bran to your diet daily;
Exercise according to a convenient scheme on fasting days.

Product Lists

Decide that the shop diet is right for you, to compile the menu for 7 days, you should study the allowed food lists. Each stage has a specific set of ingredients.

Attack

The daily serving of oat bran is 1. 5 tablespoons.

ებიProduct categories	Is allowed	Ა Prohibited
Meat	Chicken, turkey; Beef, veal; Rabbit; Lori; By-products	Goose, duck, pork
eggs	It is recommended to give preference to egg whites. Whole eggs 1-2 times a day
Fish and seafood	Seafood without exception; Sea fish, river fish; Canned food in its own juice; Crab sticks, smoked products - in limited quantities	Canned edible oil
Dairy, fermented milk products	Cottage cheese (up to 5% fat); Kefir 1%; Natural yogurt up to 2%; Fermented baked milk; Milk up to 1. 5%.	Products with added sugar
ᲡAsmeli	Different varieties of tea; Coffee, chicory; Still mineral water	Add sugar, condensed milk
Spices	Soy sauce; Dried herbs; Garlic, onion; Sugarless tomato paste	Leek
Other	Unrefined vegetable oil (1 tbsp. L. ); ტოფუ; Goji berries; Flax seeds

Cruise / shift

Vegetables are added to the "attack" phase of the Dukan diet alternately on days. Oat bran - 2 tablespoons.

ებიProduct categories	Is allowed	Ა Prohibited
Vegetables	Cabbage; Greens; Cucumber, tomato, radish; green beans; Eggplant, zucchini; asparagus; Pumpkin; Carrots; Beets Potatoes, sweet potatoes; Legumes; corn; Cereals, pasta; Avocado
Other	Mushrooms

Leadership

Once a week, beyond the protein day, you are advised to cheat on your favorite food. Kato ulufa daily is 2. 5 tablespoons.

ებიProduct categories	Is allowed	Ა Prohibited
Პური	Rye; Diverse; Whole grains	From the first grade flour, add confectionery decorations, fillers
Ხილი	Everything except the forbidden	Grapes; Cherries, sweet cherries; Bananas; Dried fruits
Cheeses	Solid varieties up to 20% fat
Slow carbohydrates	Legumes; Potatoes, sweet potatoes; Bulgarian; ᲧBrown rice; კუსკუსი; Solid wheat pasta; Buckwheat
Meat	Bacon; Lean pork

Stabilization

Kato ulufa is 3 tablespoons daily.

ებიProduct categories	Is allowed	Recommendations
Fish, seafood	Any seafood; Red fish; White fish; Smoked	It is recommended to give preference to white fish. Seafood - No restrictions
Meat	Lean varieties	It is necessary to clean the bird
Dairy, fermented milk products	Without restrictions	No added sugar, 5% fat

A more detailed description of the products allowed to support the Dukan diet and to compile a varied menu is given in the author's book "I Can't Lose Weight".

The last week of each phase allows the consumption of shirataki noodles. The product is considered dietary, low in calories. Healthy body for weight loss without harm.

Dukan's diet menu every day

Newcomers to the Pierre Ducan method have difficulty compiling a menu for each day of a particular stage. The list of products is extensive, but for the duration of the phases it is difficult to form dishes according to the tables.

Basic rules of all stages of the diet:

Adherence to the drinking regime;
Daily addition of oat bran;
Heat treatment method: boiling, baking, boiling, steaming, roasting without adding oil.

So, the famous shop diet, the menu every day: a table with detailed comments.

Ducan Diet Attack Phase menu every day

When compiling the menu for the first stage of the Dukan diet, the number of meals is created from individual capabilities - 2 to 6 times. The table below shows four meals a day. The maximum number of phase days is 10. The size of the service is determined according to the daily caloric needs.

Დ ღის	ᲭThis	Food, dish
One	Breakfast	Protein omelette (only one whole egg, the rest - egg whites) with the addition of milk 1, 5%
	Dinner	Steam meat pies
	Afternoon snack	Serve restless yogurt with bran
	Dinner	Baked or stewed chicken fillets with spices
2	Breakfast	Fried chicken fillet, boiled egg
	Dinner	Baked or stewed chicken fillets with spices
	Afternoon snack	A portion of low-fat kefir with bran
	Dinner	Baked fish
3	Breakfast	Low fat yogurt with bran
	Dinner	Steamed chicken cutlets
	Afternoon snack	Ryazhenka
	Dinner	Boiled eggs, fresh low-fat cottage cheese
Four	Breakfast	Tofu or low-fat cool cheese
	Dinner	Protein omelette with ham
	Afternoon snack	Low fat yogurt with bran
	Dinner	Beef or turkey steak with rosemary
Five	Breakfast	Protein omelette (only one whole egg, the rest - egg whites) with the addition of milk 1, 5%
	Dinner	Low fat cheese baked veal cutlet
	Afternoon snack	Fermented baked milk with bran
	Dinner	Baked or cooked fish
6	Breakfast	Low-fat cottage cheese with the addition of natural yogurt
	Dinner	Ground beef stewed in yogurt
	Afternoon snack	Low-fat yogurt with bran
	Dinner	Steamed fish cakes
7	Breakfast	Tofu or low-fat cool cheese
	Dinner	Baked low-fat chicken legs
	Afternoon snack	Low-fat kefir with bran
	Dinner	Beef steak

Recipes for the Dukan diet at the attack stage may vary according to the list of permitted foods.

Alternative phase menu of the Dukan diet

Dukan's diet is unique in that the approximate menu at the "Alternative" stage for a week does not have a strict framework with consistent meals. It is allowed to change the days of the week, change the places of food, add food. The basic rule is to alternate protein and protein-vegetable days.

Დ ღის	ᲭThis	Food, dish
One	Breakfast	Low-fat cottage cheese with soy sauce
	Dinner	Steamed fish cakes, yogurt
	Afternoon snack	Low-fat kefir with bran
	Dinner	Protein omelette with milk added 1. 5%
2	Breakfast	Boiled eggs, fresh vegetable salad with olive oil
	Dinner	Chicken soup with herbs
	Afternoon snack	Yogurt without additives, cottage cheese with bran
	Dinner	Warm seafood salad with green beans
3	Breakfast	Cottage cheese tasserole with bran, served with yogurt
	Dinner	ᲗFish soup
	Afternoon snack	Yogurt without additives with bran
	Dinner	Fried chicken fillet with cool cheese
Four	Breakfast	Shredded eggs, vegetable salad
	Dinner	Zucchini puree soup
	Afternoon snack	Flavored yogurt or bran cottage cheese
	Dinner	Steamed chicken cutlets with stewed vegetables
Five	Breakfast	Chicken ham omelette
	Dinner	Boiled chicken fillet, seasoned with yogurt
	Afternoon snack	Low-fat cottage cheese with bran
	Dinner	Oven-baked veal
6	Breakfast	Low-fat cottage cheese with dill, bran, soy sauce
	Dinner	Seafood soup, fresh vegetable salad with olive oil
	Afternoon snack	Tofu or cool cheese
	Dinner	Fish cakes with stewed eggplant
7	Breakfast	Cheesecakes made from low-fat cottage cheese with bran, serve with yogurt
	Dinner	Steam chicken fillets
	Afternoon snack	Ryazhenka
	Dinner	Boiled egg, part of cottage cheese

Dukan Diet Consolidation Phase Menu

Pierre Ducant’s 3-step meal plan becomes more varied. This allows you to diversify the menu. There is also a single treatment once a week.

Დ ღის	ᲭThis	Food, dish
One	Breakfast	Cottage cheese pot with berries
	Dinner	Raw, whole grain bran bread slices
	Afternoon snack	Apples or pears
	Dinner	Vegetable pot with eggs
2	Breakfast	Oatmeal in milk up to 1. 5%
	Dinner	Lightly juicy fish slices in a vegetable pot
	Afternoon snack	Solid pasta with low-fat cheese
	Dinner	Cheesecakes, low-fat kefir with bran
3	Breakfast	Omelette with ham and tomatoes, a slice of whole wheat bread
	Dinner	Chicken vegetable soup, a slice of apple charlotte
	Afternoon snack	Berries or fruits
	Dinner	Cottage cheese with boiled baked milk
Four	Breakfast	Cheesecakes, baked apples
	Dinner	Vegetable soup, cabbage chicken with pork
	Afternoon snack	Low-fat kefir with bran
	Dinner	Baked salmon from asparagus
Five	Breakfast	Cottage cheese with yogurt, berries
	Dinner	Kato pancakes with cheese and herbs
	Afternoon snack	Omelet with tomatoes
	Dinner	Steamed fish cakes, fresh vegetable salad with olive oil
6	Breakfast	Rice porridge in boiled milk up to 1. 5%, with apples
	Dinner	Zucchini pancakes, omelet
	Afternoon snack	Seafood salad, bran yogurt
	Dinner	Cottage cheese pot
7	Breakfast	Cheesecakes with berries and yogurt
	Dinner	Chicken fillet A juicy, multi-grain slice of bread
	Afternoon snack	Champignon soup
	Dinner	Kefir or yogurt with bran

Third Stage Diet Menu - Return to your usual diet. Compliance with the recommendations directly affects the result of the work done.

Exercising in the gym, walking in the fresh air improves shape and enhances the result.

Ducan Diet "Stabilization" phase menu

You can make changes by introducing your favorite dishes during the weekly planning of the fourth stage diet. Protein Day is held once a week.

Დ ღის	ᲭThis	Food, dish
One	Breakfast	Cottage cheese with berries, whole grain crisps
	Dinner	Chicken soup with solid wheat noodles, steamed chicken fillets
	Afternoon snack	Rating, yogurt with bran
	Dinner	Fish cakes with fried vegetables
2	Breakfast	Omelet with tomatoes
	Dinner	Mushroom puree soup, a slice of bread crumbs
	Afternoon snack	Kato pancakes with fruit puree, yogurt
	Dinner	Seafood salad with vegetables
3	Breakfast	Dried oats with dried fruits
	Dinner	Light vegetable soup, boiled veal, Greek salad
	Afternoon snack	Part of a berry pie or brownie
	Dinner	Chicken fillet with meat, stewed cabbage, kefir with chicken
Four	Breakfast	Cottage cheese casserole with boiled baked milk
	Dinner	Steamed fish cakes
	Afternoon snack	Yogurt with bran
	Dinner	Cooked beef
Five	Breakfast	Grated eggs with vegetables, cheese
	Dinner	Vegetable soup, chicken breast stewed in soy sauce
	Afternoon snack	Curd casserole with berries, fermented baked milk with bran
	Dinner	Salmon steak with asparagus
6	Breakfast	Cottage cheese with berries
	Dinner	Fish soup, seafood salad, a slice of multi-grain bread
	Afternoon snack	Zucchini pancakes
	Dinner	Beef onion with green beans, bran bran
7	Breakfast	Cake with a layer of cottage cheese, cheese with whole grain bread
	Dinner	Chicken soup with boiled eggs, fresh vegetable salad
	Afternoon snack	Cheesecakes with berry sauce
	Dinner	Boil with fish, green beans and cheese

The menu presents a variety of mouth-watering dishes. It is important to monitor the body's reactions, count calories and exercise. The combination of measures will allow you to keep your figure slim and fit.

Recommendations

The Pierre Ducant Protein Diet is a systematic approach to weight loss. For successful weight loss you need to follow a number of recommendations:

Despite the permissibility of using crab sticks and canned food, preference should be given to natural products;
Adherence to a drinking regimen to facilitate kidney function. The minimum portion is 2 liters of clean water per day. Thirst is not allowed;
Physical activity will help maintain skin tone, improve body shape;
An abundance of protein products reduces the risk of breakdown, but if this happens, then the tactic is as follows: 2 Next Day - Protein; If an accident occurs in the first stage, the phase will last for two days; Exclude hungry days; Follow a daily routine, do not neglect sleep.
Daily consumption of bran is mandatory (part is indicated in tablespoons): Phase I - 1. 5; Stage II - 2; Phase III - 2. 5; Phase IV - 3.
The duration of the stages is determined by the number of kilograms to be lost:

Dr. Dukan's step-by-step menu is optimal for beginners and experienced users of different types of diets. The principles of diet are based on healthy eating and proper eating behavior.

If you want to save energy and efficiency, you are confident in your strength and you are ready for a systemic approach, then the phase menu will be useful in losing the hated extra pounds. Eat smart and stay healthy!

Benefits of Pierre Ducan's diet

Pierre Ducan's diet, like any diet associated with restricting certain foods, has both advantages and disadvantages.

The advantages, of course, should be noted, first of all, the steady loss of extra pounds by reducing the consumption of carbohydrates and fats. Even if a person has previously been subjected to a large number of experiments on the body and followed different diets, the Dukan method can destroy the body’s immunity from food restriction.

Unlike mono diets, the diet developed by a French dietitian is quite varied. At the same time, you do not have to spend a lot of time preparing food or searching for special food. There are no restrictions on portion sizes or the amount of food consumed, you can eat as much as you want when you want.

Dangers of adhering to the Dukan diet

Lack of a balanced diet on the Dukan diet

The main disadvantage of Dr. Pierre Ducan's diet is its imbalance: the body enters a large amount of proteins and complex carbohydrates, there are practically no simple carbohydrates in the diet and fat intake is strictly limited.

This deficiency becomes especially dangerous if a person follows a diet for a long time. If you decide to go it cheap and risk the low bandwidth you are only fooling yourself.

Absence or small amount of consumed fat will disrupt fat metabolism in the body, including cholesterol metabolism. This can lead to an increase in bad cholesterol levels in the blood.

Because a large amount of protein enters the body during the first stage of the diet, the digestive and excretory organs (kidneys, liver) are under excessive stress. Therefore, an examination of the internal organs should be performed before starting the diet. Such a protein diet is contraindicated for patients with diseases of the gastrointestinal tract, liver and kidneys.

In addition, the more protein you consume, the more protein breakdown products accumulate in the body. As long as you have healthy kidneys and drink at least 8 glasses of water a day, you are safe. Otherwise, skip the Dukan diet.

It should also be noted that the lack of carbohydrates in the diet causes a person to feel constantly tired and irritable.

Recommendations

Any diet is stressful for the body, which can lead to irreversible consequences. Therefore, you should consult a specialist before using any equipment.