Ducan's diet

7 September 2025

Very soon, a wonderful time will come to awaken nature.In the warm spring months, I so want to change a fluffy jacket with an elegant coat with a strict silhouette, leave wool pants in the far corner of the cabinet and put short skirts, narrow jeans and emphasize the slim waist of the tips.And there is only one problem in all these texts.Spring must be welcomed thin.Is it possible to lose weight quickly until the snow melts?Of course, you can.S

Today we are going to talk about one of the fastest and most effective ways to lose weight, diet Pierre Ducan.Yes, yes, according to the method of this nutritionist, it regularly reaches the form of Jennifer Lopez, Giselle Bundchen, Kate Middleton and Penelope Cruz.Today, we will reveal the scientific work of French Maestro on how to eat, what to lose weight and maintain shape for many years.

From the history of the diet

More than 30 years ago, a neurologist by profession Pierre Ducan decided to help his friend deal with obesity and develop a protein diet.In just 5 days of the new diet, a friend fell more than 2 pounds, and in the next 3 days - 1.5 pounds.From that moment on, Dukan began to improve the diet and managed to create a power system that is effective not only for weight loss, but also for maintaining excellent results.

What is the essence of Dukan's diet?

This low carbon diet does not force us to starve and do not impose restrictions on the number of food consumed every day.All that is required by weight loss is to review your menu in favor of protein products.

Also, following Dukan's diet at all stages, a few simple rules must be followed:

Drink 1.5-2 liters of liquid a day.
Exclude fat and mayonnaise from the menu.
Reduce the amount of salt, replacing it with various aromatic spices.
There are 2-3 tablespoons of oat bran every day.
Lead a mobile lifestyle.For example, walk more often, climb the stairs on foot and do exercises.

Diet stages

The famous diet includes four consecutive stages.The first two phases will help to lose weight and two end phases - to consolidate the result and stay thin for a long time.

Subject to diet, the first time you will have to unexpectedly limit your diet, leaving extremely protein products at your table:

Low fat meat: poultry, beef, pork, bacon;
fish and seafood;
chicken and quail eggs;
low -fat dairy products;
Tofu cheese.

Stage 1. Attack

It all starts with active control of excess weight.Ducan proposes to "attack" he hated pounds with protein.

The list of products allowed during the diet includes 72 protein positions.If you show a little ingenuity, it is quite possible to make incredibly delicious dishes from them.The main thing is to pay attention to the fat content of the products and choose positions with low fat.

Why does a nutritionist recommend consuming protein products?It's all simple.In digestion, the body spends more strength and, respectively, calories contained in the proteins themselves.

The approximate menu of "Attack" for the day looks as follows:

Breakfast: egg and milk omelette, tea or coffee;
Lunch: chicken fillet, baked in the oven, green tea;
Afternoon snack: shrimp, mussels or other seafood, slice of cheese;
Dinner: fish, low -fat kefir.

As a rule, in the first stage, people lose 1.5-4 pounds.

The duration of the "attack" depends on the number of extra pounds: if excess weight does not exceed 20 kg, it is sufficient to carry out this phase within 3-5 days.If the excess weight is 20-30 kg, it is better to "attack" it with protein for 5-7 days.And for those who have more than 30 extra pounds, it is recommended to stick to protein nutrition for 7-10 days.

Stage 2. Cruise

Many nutritionists call this phase the stage of alternation.In the second stage, 28 types of vegetables are added to 72 proteins, and the new taste notes appear in the weight loss menu.In the "cruise" phase, the patient is left to eat tomatoes, cucumbers, peppers and other vegetables with low -calorie.You can make fresh fruit salads as well as cook and bake them.

As in the first phase, you cannot limit yourself to the number of products authorized.Every day it is important to alternate proteins and vegetables (vegetables with protein).

The approximate cruise menu for the day looks as follows:

Breakfast: low cheese package with green tea with green tea;
Lunch: stewed cabbage with low fat ham;
Afternoon snack: salad of leaf salad and allowed vegetables, seasoned with yogurt;
Dinner: cut low -fat beefsteks, baked with vegetables.

The duration of the cruise phase largely depends on the weight loss in the attack stage: one -lless kilogram is 10 days from the second phase during the first period.

Stage 3. Fixing

In this phase, weight loss should gradually return to the usual diet.

A variety of cereals, bread, rice, pasta made from solid, vegetable oils, potatoes and, of course, all fruits, except the grapes, can be added to an already known and favorite allowed menu.Ducan also recommends 2-3 small tablespoons of honey every day.One day a week should be fully dedicated to protein foods.

The approximate menu for the day in the fixation stage looks as follows:

Breakfast: Casherol Villa Cheese, Green Tea;
Lunch: fish soup, a piece of whole grain bread with bran;
Afternoon snack: fruits;
Dinner: stewed vegetables, roasted low -fat beef.

The consolidation phase can last from 10 to 30 days, depending on how many pounds the woman has been able to drop.

Stage 4. Stabilization

The fourth, completing the Ducan phase diet, includes three basic rules:

One day a week should be dedicated to the "attack" and only protein products;
Eat three tablespoons of oat bran every day every day;
Like a mobile lifestyle: To prefer the lifts of the stairs, walk more on foot.

The approximate menu for the day in the stabilization phase looks as follows:

Breakfast: oatmeal flour pancakes with cottage cheese cheese and strawberries;
Lunch: buckwheat soup with chicken, salad without refueling, several pieces of bread with bran;
Breakfast: green beans with garlic, piece of cheese and tomato;
Dinner: fish baked with lemon, fruit salad.

The duration of the phase depends on the desire to remain in shape and to feel better.For many, the stabilization period lasts a lifetime.

As you can see, the effective Ducan diet will not only allow you to lose weight and feel better, but also to master new, delicious and healthy dishes, which even after weight loss can please loved ones.It is time to master several spectacular recipes for the attack phase.

Cutlets "Milla"

We need:

Beef extraction 7.5% fat - packs of 400 grams;
Onions - 1 onion;
Spoon wheat or rye bran;
Spices: dried garlic, black pepper, salt - to taste;
Skim milk - to taste;
Tablespoon vegetable oil.

Mix all the above ingredients and shape small cutlets.Lubricate the pan with a brush with butter (take very little oil), heat and heat the cutlets in the minute on each side over high heat.

Then place the cutlets in a ceramic shape with a single layer and pour milk to hide the meat.Power while cooking.

Spicy sausages

We need:

Chicken meat 5% fat - packs 400 grams;
1 onion;
1-2 cloves of garlic;
1 egg;
Spices: sharp turmeric, wear, black pepper, dried garlic and salt to taste.

Mix all ingredients with a blender.Spread the food film on the table, place the mixture in it.Bend the films in the form of sausages and tightly tie the edges with a kitchen thread.Put an aromatic semi -fine product in the freezer.Take and cook spicy sausages in the movie if necessary.

Is it difficult to monitor Dukan's diet?

In fact, just 15 years ago, Dukan's diet would take a long time from women.They will need to look for low -fat meat of different varieties, to think of new flavors so that they do not "break" by the hunger of carbohydrates.

Fortunately today, beef, chicken, turkey and pork in the form of steaks, minced meat, meatballs, screws, boards, goulash, sausages and cutlets are available for everyone.In the catalog of the meat products of different brands, you can see skimmed meat and in any phase of the Ducan diet you can create a dish for yourself, no more than in Buckingham Palace.

Bon appetite!