Ducan's protein diet for weight loss: a menu for every day

Dr. Ducan author of the protein diet

Let them say that there should be a lot of good people, but girls cannot console themselves with this proverb. And now, a young woman or a venerable lady, having written some, or a little more, begins to wonder how to quickly get rid of the folds and layers of fat from her. Some are trying to solve this problem with a plastic surgeon, but this is not a cheap or safe procedure.

Some are in the gym, but this involves free time and is quite difficult, while most women try to lose weight through dieting.

Women want to find one to eat tasty, full and at the same time lose weight. Surprisingly, these diets exist. The most popular of these is the Pierre Ducan diet.

General principles and description of the diet of Pierre Ducan.

The principle of this diet is quite impressive: eat as much as you want, you start to lose weight! But not everything, but specific products. The principle of nutrition is divided into 4 stages, each of which performs a specific task and has its own duration.

The first stage of the menu of the day, which Pierre Dukan called "Attack", lasts from 2 to 7 days (no more than 10), it depends on how many kilograms you need to get rid, about 4 to 5 days. During this period, you can lose 2 to 5 kg. This is an important point in the psychological aspect: you see how fast you are losing weight, it forces you to go further and not stop.

The menu is dominated only by protein foods, which can be consumed in any quantity. But for the normal functioning of the body, in particular, the functioning of the brain and kidneys, the missing glucose and carbohydrates are very important.

Therefore, the body, being in a state of stress and experiencing a lack of carbohydrates, is trying to find a way out. And as a result, it breaks down fat deposits and synthesizes missing elements from them. So, with protein nutrition, the fat layers of the body rapidly diminish.

The body cannot maintain itself for a long time, without prejudice to health, with a protein food, it needs amino acids, minerals, vitamins, trace elements. Therefore, from the next stage of the diet - "Cruise", vegetables are included in the menu of the day.

In this stage, fat stores also decrease, but not as fast as during the "Attack" menu of the day. With the use of food, a small amount of carbohydrates and fats enter, are digested and leave the body, without having time to transform into layers of fat.

Therefore, the body, as in the initial stage, breaks down fat accumulations by extracting the elements it needs. In about a week, according to the Ducan menu, weight loss occurs by 1 kg.

So, the duration of the stage will depend on the number of unnecessary kilograms: the more, the longer the "Cruise" will be. That is, if you need to lose, for example, 2 kilograms, then the "cruise" will be 2 weeks.

Funding and stabilization

The insidious thing about many diets is that at the end of them, the hard-lost weight begins to return. Therefore, the achieved effect of weight loss must be consolidated.

Pierre Dukan also foresaw this and therefore, when the required weight is reached and the scale shows the long-awaited figure, the third stage begins: "Consolidation". This phase is the transition between adherence to the diet and the time when you can dispense with dietary restrictions. Pasta, sweets, cheese, cereals are slowly added to the menu in small quantities.

The duration of this feeding stage according to Dukan is also individual and will depend on the number of kilograms dropped. The calculation is as follows: for 1 kilogram dropped, 10 days of "Fixation". It is easy to calculate that when the diet has dropped, for example, 6 kg, the "Fixation" phase will be 60 days.

At the end of the third stage of weight loss, the last stage begins: "Stabilization". It is recommended to continue this time as long as possible, especially since there are no dietary restrictions. In order not to gain weight, you just need to follow 3 rules:

  • consume 3 tablespoons every day. l. oat bran, with which you can make bread, pancakes, muffins, cookies;
  • observe the first stage of the menu on the day of the Ducan diet one day a week;
  • Take a walk every day for 20 minutes.

Those are all the fourth stage rules for losing weight. Not so much to have a beautiful figure, feel great, catch admiring glances.

How to cleanse the body of toxins and toxins before a diet.

Doctors consider an important step in any diet to cleanse the body with enterosorbent. Preparations actively absorb toxins and toxins that abound in the body after the breakdown of fat deposits.

When fats are actively broken down, toxins pass into the bloodstream, causing an unpleasant taste in the mouth and nausea, exacerbation of chronic diseases, stool disorders and gastritis, dullness of the skin with the formation of spots and acne. People mistakenly think that these phenomena are associated with low calorie foods, but in reality the problem is toxins!

It is also important that sorbents perfectly fill the stomach, creating a feeling of fullness and, at the same time, absorb excess enzymes and gastric juice. Then, its irritating effect on the intestinal walls is removed, so that weight loss will not end with gastritis.

What foods can be used with the Ducan diet

foods allowed for the Ducan diet

For any phase, you need to use their products, however there are times that are the same for all phases. Every day eat oat bran (not flakes) - in phase 1 - 1. 5 tbsp. l. , in phase 2 - 2, in phase 3 - 2, 5, in phase 4 - 3.

Bran removes toxins, reduces cholesterol levels, and improves intestinal motility. If they are consumed simultaneously with food, they are washed with several glasses of water. Drink up to two liters of water every day (except coffee and tea).

In the first stage, you can eat beef, all kinds of seafood, chicken meat without skin, fish, beef tongue, lean ham, eggs, low-fat - milk, cottage cheese, yogurt and dairy products.

The products must go through a heat treatment without adding oil, that is, they must be roasted, steamed, in water. Lemons, onions, garlic, salt (a little), pickled cucumbers, sweeteners are allowed. Of drinks: coffee (all without sugar), herbal tea, black, green, mineral water.

In the second stage, the following are added to the products listed above: cucumbers, cabbage, tomatoes, spinach, bell peppers, celery, asparagus, zucchini, beans. Canned fish, crab sticks, a tablespoon of cocoa, 60 gr. dry wine, a little olive oil.

At this stage, if you need to lose weight less than 10 kilograms, you should alternate protein-vegetable and protein days.

In the third stage, 100 grams are added to the ration of the first and second phases every day. fruits (in addition to cherries, bananas, grapes), bread (2 pieces), a little cheese, vinegar, adjika, jelly, soy sauce, spices, mustard, rice twice a week; potato; pasta; Beans; lentils or peas.

At this stage, there is a pleasant innovation: once a week (a meal) you can pay for anything, regardless of the amount of carbohydrates and calories in the product. In the third stage, you must dedicate one day a week to the "Attack" phase. The fourth stage has no restrictions, except to observe the Attack phase 1 day a week.

What foods should not be consumed with the Ducan diet? First of all, baked goods, sweets and sugar are prohibited. Exclude butter, fatty meats, fast food, and strong drinks in the first three phases.

Cereals and other starchy and floury products are allowed from the third stage in small quantities. Of the fruits, those high in calories and carbohydrates are prohibited: cherries, grapes and bananas.

Examples of diets during the Ducan diet

The diet involves 3 full meals and 2 snacks in the form of another breakfast and snack.

This food system is approximate, you can focus on it, but you can change and order the products according to your taste.

First protein stage:

  • breakfast: some hard-boiled eggs (poached eggs, an omelette with herbs and milk), a slice of salted fish or ham, tea or coffee;
  • second breakfast: cottage cheese or bran, yogurt;
  • lunch - boiled lean meat;
  • snack: boiled shrimp or squid;
  • dinner: grilled fish or boiled tongue, kefir.

The second stage "Cruise":

  • In the morning: scrambled eggs with herbs, bell pepper, tomatoes, cottage cheese, zucchini pancakes, tea with milk.
  • Second breakfast: eggs, except fried.
  • Lunch: boiled chicken or fish, canned fish salad, eggs, beans, bell peppers, sprinkled with pepper and seasoned with yogurt.
  • Snack: boiled chicken breast, vegetable salad garnished with lemon juice, herbal tea.
  • Dinner: stewed cabbage or grilled vegetables (eggplant, zucchini, tomatoes), boiled meat, kefir.

The third phase "Consolidation":

  1. In the morning: cheesecakes with sour cream and vanilla, green tea.
  2. Second breakfast: yogurt and fruit.
  3. Lunch: steamed chicken cutlets, vegetable salad.
  4. Snack: a stick of cheese.
  5. Dinner: shrimp with pasta or rice.

Examples of recipes for the Ducan diet

Salmon heads ear. For 1 HP Attack. water: an onion, a head of salmon, spices to taste, bran a few tablespoons.


Products for Ducan Diet Chowder
  • put the head of salmon in the water and bring to a boil, remove the foam;
  • immediately add the diced onion, spices and cook for about 45 minutes over low heat (so the bones come off easily);
  • remove the head from the water, separate the bones from the pulp and return it to the water;
  • Bringing the contents of the pan to a boil, add the parsley, bay leaf and bran, when the liquid returns to a boil, remove the ear from the heat and insist with the lid closed for about 15 minutes.

For "Cruise". Instead of bran, you can put finely chopped carrots, cauliflower (not fried) and bell peppers. The cauliflower will give the soup a new flavor and a thickening effect. In the final stage, you can add a lemon wedge or experiment with spices.

Tender chicken breasts

Ingredients: two tablespoons of soy sauce, a kilo of breast, spices to taste, a tablespoon of mustard.


  • Cut the breast into small pieces.
  • We make a marinade of pepper, mustard, salt, soy sauce.
  • Mix the breast with the marinade and let it rest for 9 to 12 hours.
  • Then we bake the pieces in the oven for about an hour, adjusting the medium temperature.

Muesli ice cream

Components: two tablespoons of oat bran, milk - 260 gr. , One egg, sweetener - 3 tbsp. l. , soft cheese - 35 gr. , low-fat sour cream - 35 gr. , a little vanilla, zest of an orange.


  1. Bring the milk to a boil, add sweetener, bran, vanilla, then simmer, stirring all the time, until the liquid thickens.
  2. Add the beaten egg to this batter, then mix well and remove from heat.
  3. In a bowl, mix the zest, cheese and sour cream, pour everything into the liquid with bran.
  4. We cool this mixture for about 30 minutes, pour it into glasses and put it in the freezer, stirring every hour, let it rest for 5 hours.

Helpful tips for the Ducan diet

dietitian consultation about the ducan diet

This food system can be observed by both men and women without harming the body, without tormenting themselves with hunger. However, despite the moderate diet, this food has certain contraindications.

Observing the protein phase, in certain people hormonal alterations can occur or worsen chronic diseases. Therefore, there are contraindications and restrictions.


  • Children under 18 years of age.
  • Lactation time.
  • Pregnant.
  • Disruption of metabolic processes.
  • Diseases of the cardiovascular system.
  • With active mental stress.
  • With diseases of the kidneys, gastrointestinal tract, liver, gout.

Benefits of the Ducan diet:

  • hunger is not felt;
  • if you follow a diet, you can eat deliciously;
  • the diet is safe;
  • Following the diet is very simple;
  • There are no restrictions on the amount of food and the time of its intake.

With the Ducan nutritional system, you will not experience any dietary restrictions, eat only healthy foods, the diet is not aggressive at all. This power supply system can be easily used at home, at a party, a restaurant or at work.