The most effective weight loss system is Dukan's diet

25 April 2025

According to his 40 years of practice, Diet: Diet: Dietologist Pierre Dukan has become increasingly popular among the masses and celebrities, such as the Duchess of Cambridge and Jennifer Lopez. Dukan avoids a lot or aspect diet. At each stage, it should be used in the menu, not only to lose weight, but also to sustain the results achieved throughout your life.

Basic rules of Diet Ducan

The basis of Dukan’s diet is the following principles:

A daily calorie reduction is useless.Doctors claim that a daily calorie reduction in diet can produce short-term results. Return to the usual diet and the discarded weight will be returned immediately. According to Ducan, products that can only accumulate in the menu that do not accumulate on the menu.

The limit on the quantity of consumer products is invalid.Dukan's diet is an inverse model of the unilaterality. It can be used in any amount allowed by the menu 100 to feel full during the day.

Daily use of oat bran- Necessary. Pierre Dukan's statement shows that oat bran can quickly saturate, removing toxins and toxins from the body. You should eat 1. 5-3 tablespoons of bran every day and drink it in large amounts of water.

You cannot be without physical activity.If you don't have physical exercise, in your diet, you can reach the "unburned kilogram" point when your weight stops. The body works differently through physical fatigue. Depending on Dukan's diet, it is necessary to make a long journey every day, and it is recommended to exercise or exercise a few times a week without using the elevator.

According to the rules of Dukan diet, 4 main stages should be observed:

Phase attack

Dukan's diet "attack" is the first effective phase, which provides tough restrictions on the menu. Its main goal is to burn fat accumulated in the body. It is performed by consuming protein products with minimal fat.

The Ducan diet helps to quickly saturate protein foods, so a portion of the meal will be reduced. The body spends more energy on digging out proteins than it gets from them, so the excess weight leaves quickly. It was in the "attack" stage of Dukan's diet, with a sharp weight loss, which, according to the doctor himself, motivated the further stage.

Before observing Dukan's diet, it should be clearly definedPhase "attack" phase. It is determined based on 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;More than 30 kg = 7 days.

During the "attack" of complying with the Dukan diet, it is necessary to follow the following rules:

Include 1. 5 pieces of oat bran in the daily menu and drink plenty of water. With personal intolerance, you can use buckwheat instead of bran. It is necessary to drink at least 1. 5 liters of pure water per day. Morning exercise is recommended. In the diet, hiking in fresh air must be at least 20 minutes a day.

Allowed products

Dyukan's diet "attack" - allowed products:

Lenten meat: veal, rider, beef, pork (6% fat), rabbit;
Birds (ducks and gooses, eaten besides skin food): chicken, turkey, quail;
Internal organs: kidneys, liver, tongue, lungs;
Ham (no more than 4% fat content, no skin consumption);
Fish in any form: raw, baked, canned, fried, steamed;
seafood;
Quail and eggs: Unlimited amount of protein, no more than 2 PCs per day for egg yolks;
percentage of low fat or minimum dairy and dairy fat content;
Natural yogurt;
Crab sticks (no more than 7 PCs at a meal).

Just as additives in the Dukan diet are in the "attack" phase, they are allowed to:

Olives, vegetables or rapeseed oil (1 stip per day);
Lemon juice;
tomato sauce (2 tablespoons per day);
Apples, soybeans, balsamic vinegar;
Herbs and spices: coriander seeds, thyme, rosemary;
onion;
In preparing dishes, baking powder for dough, gelatin and yeast;
Corn flakes as snacks (2 PCs per day);
Sugar substitute.

Observe Dukan's diet and recommends drinking herbs, black and green tea, berries, tin agents, coffee soup, but not sugar during the day. The amount of salt used should be reduced to a minimum.

Daily menu

Ducan Diet - Menu on the menu (breakfast, lunch, afternoon snacks, dinner):on Monday:

cottage cheese;
Use egg rolls;
Kefir
Cook chicken breast.

Tuesday:

Fried eggs;
The rabbit in tomato sauce;
Kefir
Drado in lemon grilled sauce.

Wednesday:

2 hard eggs;
Steak with mustard steak;
milk;
Seafood cocktail.

Thursday:

Syrniki;
Trout roasted in the oven;
Natural yogurt;
Turkey stewed in cream sauce.

Friday:

Curd casserole;
st fish ears;
Soft eggs;
The thialong is made with veal made from tomato sauce.

Saturday:

Ham;
Chicken soup;
Kefir
Salmon roasted in the oven.

Sunday:

Hamlet and Ham;
slightly salty herring;
milk;
Drive from beef.

Alternating stages

According to Dukan's diet at the "alternating" stage, mouthwatering results were achieved. This is the main stage of weight loss. Its duration depends on the loss of excess weight, that is, when the desired result is achieved, the "alternating" phase is then ended according to the Dukan diet. At this stage, in the menu, fiber-rich protein products, vegetables and herbs are also inserted.

You can use allowed vegetables in cheese and finished form. However, they are not allowed in the Dukan diet menu at this stage every day. It should be with the exclusive protein day (according to the "attack" phase) on the menu that allows vegetables and herbs.

Protein Day and MixThrough Dukan's diet, determine based on the excess weight loss required: Up to 10 kg = 1/1Up to 20 kg = 2/2From 30 kg or more = 5/5

According to Dukan's diet, it is necessary to increase the daily consumption of oat lotion to 2 tablespoons during the "alternating" phase. According to personal signs, wheat bran or buckwheat can be replaced by brewed on water. Up to 2 liters of pure water per day increase. Physical exercise should also be greater. According to Dukan's diet, walk in the fresh air for at least 30 minutes a day during the "alternating" phase. Don't forget the morning exercises that come with rapid weight loss.

What are the possibilities and what can’t be eaten?

According to the Ducan system, what can be eaten in the alternating stage:

All protein products acceptable during the "attack" phase;
All spices and additives included in the "Attack" phase menu;
Vegetables and vegetables: cucumber, tomatoes, pepper, pumpkin, asparagus, spinach, parsley, salad, cabbage, radish, radish, zucchini, eggplant, onion, onion, and rolled foot, celery, celery, celery, beet, beet, carrot, carrot, carrot, carrot;
1 ugly apple every day;
mushroom.

An important nuance of the "alternating" phases of the Dukan diet is that the protein products allowed in the first phase can be mixed arbitrarily and only two types can be selected from the additional daily.

During the "alternating" phase of the Ducan diet, the following products should be excluded from the menu:

fat and poultry (duck, goose);
greasy dairy and dairy products;
Potatoes, peas, beans, corn, lentils;
avocado, olives, olives;
Cereals, pasta and bakery products (except for 2 slices of rye bread per day);
Bake, dessert, chocolate;
sugar;
mayonnaise.

Menu daytime

Alternating stages - Ducan diet menu (breakfast, lunch, afternoon snack, dinner):on Monday:

Fried eggs;
trout ears;
milk;
Bunny in bean cream sauce.

Tuesday:

ovarian French;
Chicken butter set;
Cucumber, tomato;
steak. Cabbage salad.

Wednesday:

cottage cheese. apple;
seafood cocktails;
Boil eggs;
Unlike veal.

Thursday:

buckwheat porridge;
Tom mountain soup and shrimp;
Kefir
Türkiye is stewed with vegetables.

Friday:

Natural yogurt;
Steamed chicken breast;
Ham;
Slightly salty salmon.

Saturday:

Cucumber rolls;
an estuary with meat;
Natural yogurt;
The mackerel stuffed in the oven with vegetables.

Sunday:

Syrniki;
Beef slices;
Kefir
Fish soup.

Fixed stage

According to the merge phase of the DUCAN systemThis is the gradual withdrawal of diet. Meanwhile, a person continues to lose weight every week, but it is not, but it is about 400 grams per week. The duration of this stage is calculated separately according to the abandoned kilogram, according to the principle of "consolidation" of 1 kg previously reduced weight of 10 days. For example, for a person who lost 6 kg, the duration of the "merge" phase should be 60 days.

The Ducan Diet menu is extended in the "merge" phase:

There are no sweet fruits added except for bananas, cherries and grapes. However, the allowed daily allowable fruit should not exceed the size of the middle apple.
Allow 6% cheese to be introduced into the diet.
Twice a week you can use potatoes, rice, pasta, peas, beans and beans on the menu.
During this stage, the daily oat bran standard for the Dukan diet was added by 3 tablespoons. Clean, gas-free water should drink at least 1. 5-2 liters per day.

It is necessary to observe physical exercise, charge or exercise, and take a long-distance walk of 30 to 60 minutes a day.

The characteristic of the "consolidation" Dukan dietary stage is So-Call"feast". These are all such meals when it is allowed to eat everything the soul and stomach enjoys. They schedule once a week, for example, just one meal. Also, on the Dukan diet, fasting should be done once a week - protein. That is, according to the "attack" phase, specializes in the menu for protein products.

Detailed menu

Dyukan's Diet - Merge stage menu (breakfast, lunch, afternoon snack, dinner):on Monday:

oatmeal and honey;
Chicken soup with noodles;
orange;
Meat in French. Salad "vitamin".

Tuesday:

omlet and ham and cheese;
an estuary with meat;
Mandarin, kiwi;
Pilaf with beef. Cucumber, tomatoes, Bulgarian pepper.

Wednesday:

Syrniki;
Paelia with seafood;
apple;
Turkey stuffed in the oven with plums.

Thursday:

Honey cheese;
Big meat pig;
Cucumber, spinach;
Mashed potatoes. Chicken liver. Carrot Salad.

Friday:

2 hard eggs;
"Feast" - Everything that Dukan's diet hopes for;
Kefir
Soup "Tom-yam" with seafood.

Saturday:

Natural yogurt;
seafood;
Kefir
Cut down and bow.

Sunday:

Curd casserole;
The ears of the st fish;
Grapefruit;
Pasta cheese and ham. Green.

Stability stage

The Ducan dietary stability phase is the rule of food behavior and must be followed throughout life to maintain the results achieved by weight loss without gaining too much weight in the future.

According to Dukan's diet, you should abide by the basic 4 principles of the "stability" phase:

Use 3 tablespoons of oat bran every day and drink at least 1. 5-2 liters of unshielded water every day;
Pay special attention to your physical exercise: Avoid elevators, take at least 30 minutes of walk every day, perform morning exercises, and exercise;
According to the "attack" phase, a protein unloading day is scheduled once a week;
In daily diet, all products may be eaten according to the "merge" stage. It is recommended to use fruit in the menu in the morning.

According to Dukan's diet, the "stability" phase is no longer a restriction, but a way of life. Don't worry about the holiday when you want to enjoy the food, because on this day you can afford a "feast". The day after the "distal abdominal end", a protein "attack" should be arranged to avoid gaining weight.

Allowed and prohibited products

Products that allow for the stability phase according to the DUCAN system:

Low-fat meat (beef, veal, knight, pork 6%, rabbit);
Poultry: Chicken, Turkey (no skin);
In any cooking variation, various fish;
low-power dairy and dairy products;
seafood;
heart;
Skinless ham;
Chicken and quail eggs;
All vegetables (consumes potatoes and beans no more than 2 times a week in the menu);
Fruits (except cherries, bananas and grapes) are recommended for the first half of the day;
3 teaspoons of honey;
Bread (2 slices per day), pasta;
Lemon, lemon juice;
Cocoa;
mushroom;
Tomato sauce, tomato sauce (2 tablespoons per day), Adjika;
spices and additives (parsley, coriander, ginger, coriander, pepper);
Gelatin, baking powder for dough, yeast;
Vegetables, olive oil;
Tea, coffee, infused and sugar-free herbal soup.