Dukan diet with daily menu and allowed food

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.

Products on the Dukan diet

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.

Weighs on the Dukan diet

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.

Get rid of belly fat on a Dukan diet

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

On a sweet shop diet

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".

Rice noodles on ducan diet

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.

Body changes to the Dukan diet

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.

Gym classes on the Dukan diet

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.

Weight loss on a Dukan diet

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.