Dukan's diet: menu for the week, recipes, nutritional characteristics

6 November 2021

The diet owes its appearance to European nutritionist Pierre Dukan. His career began when an acquaintance asked him to make a menu especially for him to get rid of extra pounds, and Ducan did not refuse. In 8 days, his patient managed to lose 4 kg.

The nutritionist spent the next thirty years of his life studying the effects of certain foods on the human body, as well as their possible compatibility. The result of the labors was the now famous Dukan diet.

The essence of the child

The diet includes 72 foods that contain protein. And 28 more are vegetables. The main emphasis is on the person not only losing weight, but also keeping it. How can this be achieved? By reducing the levels of carbohydrates in your own diet. Therefore, the diet is called "low carb" or "high protein".

What does the Ducan diet menu for the week consist of? This will be discussed in special sections.

Phases

Those who will experience the effect of the Ducan diet should consider its constituent stages. There are four of them. The first two aim to reduce weight and achieve the desired figure on the scales, and the third is designed to consolidate the achieved result. The fourth stage is maintaining a new weight and keeping the body in this condition.

For each phase of the Ducan diet, the menu for the week is presented in the appropriate sections.

It must be borne in mind that the older a person is, the longer his diet lasts.

Phase calculation

It depends on how many pounds you need to lose. So, in the first stage, "Attack", if you need to get rid of 1-5 pounds of excess, the number of days is 1-2. For those who are interested in losing 5-10 kg, the time spent in the first phase varies from 3 to 5 days. And for those who have to lose more than 10 kg, the duration of this phase will be 5-7 days.

The "cruise", ie the second phase, lasts from 2 to 6 months.

The third phase is "Consolidation". Its passage depends on the amount of weight lost. 1 kg of weight is equal to 10 days of "Consolidation". So, if you managed to lose 10 kg, you will have to endure 100 days of the third phase.

It is necessary

When following the Ducan diet, it is extremely important to adhere to the following recommendations:

Physical activity is mandatory. It can be any sport that is to lose weight - going to the gym, yoga, dancing. In general, anything. Homework is great for speeding up the weight loss process.
Outdoor walks are important. Don't forget about them.
Drinking 2 liters of water a day will help alleviate stool problems. If you follow a diet, you may experience such a disorder as constipation. To avoid this, it is recommended that those who lose weight drink fresh water in the specified amount. In addition to affecting bowel function, water is also a great way to moisturize the skin.

Consumption of fermented dairy products should not exceed 1 liter per day. This volume is enough for the digestive system to work normally.

pros

The positive aspects of a change in diet are the following:

Consumption in adequate amounts of protein helps strengthen muscle tissue.
Due to high water consumption, the skin becomes more elastic.
The diet helps in the fight against "orange peel" - cellulite.
If you follow it, it is not necessary to eat by the hour. There are no strict rules for this diet.
You can eat as much of the allowed products as you want. Therefore, the skinny does not feel hungry.
When you follow this diet, you do not have to constantly count calories.
The recipes are quite varied. This will help you eat deliciously.
The diet can be maintained for a long time. It is safe for health.

The bonus is presented to the menu for the week according to the Ducan diet for each phase.

Cons

The development of the European nutritionist also has a number of shortcomings. What can be attributed to them?

The diet can hardly be called balanced, so the person does not get the necessary vitamins and minerals.
With a lack of nutrients, there is a disorder in the work of the gastrointestinal tract and nervous system.
If the first phase is observed, dizziness is possible. Increased fatigue is noticed.
It is difficult to call this diet cheap, because the price of many protein products bites.
Bad breath due to high consumption of protein products is one of the significant disadvantages.

For the first phase, "Attack", recipes and menus for the week on the Ducan diet will be given below.

The first phase. What can you eat?

It's called "Attack. "Focused on active weight loss. According to the Ducan diet, the menu for the week predicts a diet based on protein products. These are fish, meat, eggs, dairy products.

The list of approved products is presented below:

Meat - beef, chicken, turkey, veal, rabbit.
By-products - veal and chicken liver, chicken stomachs, chicken hearts, veal kidneys and tongue.
Any fresh fish.
Any seafood - shrimp, mussels, squid, octopus.
Eggs. There are limitations here. Egg yolks can be eaten up to 2 pieces at once, there is no limit for protein.
Low fat dairy products: milk, kefir, cottage cheese, natural yogurt.

Everything is prepared without adding oil. You can eat in any amount, forget about counting calories. A sample of the "Attack" menu for the week on the Ducan diet is presented below.

Complementary products

According to the Ducan protein diet, the following foods are allowed on the menu for a week:

Tea and coffee.
Soy sauce.
Spices.
Lemon.
Tomato paste - 2 tbsp. for one day.

Of course, there should be restrictions for them. It is important to strictly adhere to the diet in order to achieve the desired results.

The first phase of the menu

For the "Attack" phase, the menu for the week on the Ducan diet is not as diverse as we would like. But proteins give a feeling of satiety. The approximate weekly diet is shown in the list below. It is worth noting that the phase lasts a week if you need to lose more than 10 kg.

Monday

Breakfast. Fresh cheese up to 1% fat, green tea with milk.
Dinner. Chicken soup with pieces of chicken meat, grilled breast, weak coffee with milk.
Afternoon snack. A glass of kefir.
Dinner. Gut salad with lemon juice and spices, tea.

Tuesday

Breakfast. Boiled chicken egg or omelet of two eggs, coffee with milk.
Dinner. Fish meatballs in tomato paste, tea or coffee sauce.
Afternoon snack. Beef soup.
Dinner. Steamed meatballs, green tea with milk.

Wednesday

Breakfast. Fresh cheese casserole with protein, coffee with milk.
Dinner. Seafood salad, boiled fish, tea or coffee.
Afternoon snack. A glass of milk or yogurt.
Dinner. Chicken with yogurt sauce, tea with milk.

Thursday

Breakfast. Cheesecakes with yogurt sauce, coffee.
Dinner. Steam soup, turkey or steamed chicken, tea.
Afternoon snack. Boiled egg, a glass of kefir or milk.
Dinner. Protein-curd pan, green tea with milk.

Friday

Breakfast. Steamed meat, coffee.
Dinner. Beef soup with pieces of meat, meat stew, milk tea.
Afternoon snack. Milk pudding, yogurt.
Dinner. Boiled shrimp, tea.

Saturday

Breakfast. Squid and shrimp salad with lemon juice, coffee with milk.
Dinner. Cottage cheese casserole with yogurt sauce, tea with milk.
Afternoon snack. Chicken souffle, green tea.
Dinner. Steamed cutlets with tomato sauce.

Sunday

Breakfast. Chicken and beef salad with eggs, coffee with milk.
Dinner. Boiled chicken leg, coffee or tea.
Afternoon snack. A glass of milk or kefir.
Dinner. Fresh cheese, pureed with yogurt.

In the "Attack" phase of the Ducan protein diet, the menu for the week looks something like this. You can and should change your diet according to your tastes and fantasies.

Second phase

His name is "Cruise". The "Cruise" phase of the Ducan diet lasts for about half a year. On the weekly menu, changing protein days and protein-vegetable days is an innovation that contributes to a more varied diet.

You can change the days because it is convenient for weight loss. Some choose day in and day out, some choose two in two. Others reach five protein days, followed by five protein-fortified days. Everyone chooses independently. Dr. Ducan himself recommended that you stick to one-on-one changes. This scheme is the safest and most easily tolerated by the human body.

"Cruise" includes all products allowed in the first phase, plus starch-free vegetables.

What to eat

The menu for the week according to the Dukan diet in the "Cruise" phase, as mentioned above, is expanding. Now vegetables are added to the meat. And here is a list of weight loss products:

Vegetables - cucumbers, tomatoes, peppers, zucchini, radishes, asparagus, beans, cabbage, pumpkin, lettuce, celery, soy.
Milk drink - 1 pc. for one day.
Baby cocoa without sugar - 7 grams per day.
Skimmed milk powder - 3 tbsp. l. for one day.
Soy sauce - 1 teaspoon a day.
Sour cream 3% - 30 grams per day.
Chicory - 1 teaspoon a day.
Poultry sausages - 100 grams per day.
Cheese 7% fat - 50 grams per day.

Menu for the second phase

Given the duration of the "Cruise", the meal shown for the week is approximate. Weight loss will be followed by new meals based on a list of allowed foods.

Monday

Breakfast. Fried eggs of two eggs with cheese, chicory with milk.
Dinner. Vegetable soup with chicken, vegetable casserole, tea or coffee.
Afternoon snack. Fermented milk drink - 1 pc. , cottage cheese pan.
Dinner. Salad with beef and vegetables, spiced with sour cream, green tea with milk.

Tuesday

Breakfast. Chicken sausages - 100 grams, coffee with milk.
Dinner. Cheese soup with chicken, vegetable salad, chicken skewers, tea.
Afternoon snack. Vegetable salad with seafood, green tea.
Dinner. Fish meatballs with sour cream and tomato sauce.

Wednesday

Breakfast. Fresh cheese casserole with yogurt sauce, boiled egg, coffee with milk.
Dinner. Fish soup with vegetables, meat stew with red pepper, chicory.
Afternoon snack. Turkey sausages, tea.
Dinner. Chicken fillet with cheese, green tea with milk.

Thursday

Breakfast. Vegetable salad with sour cream, cocoa with milk.
Dinner. Vegetable soup with entrails, vegetable stew, chicken souffle, tea or coffee.
Afternoon snack. Fresh cheese with spices and cucumber, kefir.
Dinner. Fish meatballs in tomato sauce, green tea.

Friday

Breakfast. Scrambled eggs with sausages, coffee with milk.
Dinner. Beef soup with vegetables stuffed with squid sour cream, chicory.
Afternoon snack. Boiled shrimp with lemon juice, tea.
Dinner. Casserole with curd, green tea with milk.

Saturday

Breakfast. Light vegetable soup, chicory.
Dinner. Turkey meatballs, vegetable salad, milk tea.
Afternoon snack. Cottage cheese with yogurt.
Dinner. Stuffed peppers, green tea.

Sunday

Breakfast. Scrambled eggs with chicken and sweet peppers, coffee with milk.
Dinner. Gut and vegetable soup, turkey with cheese and sour cream, tea.
Afternoon snack. Kefir with cucumber and herbs.
Dinner. Cooked squid, green tea with milk.

As you can see, the menu for the week in the "Attack" and "Cruise" phases according to the Ducan diet is designed in such a way that the skinny do not feel hungry.

It is important to know

Eat 2 tablespoons of oatmeal every day.

If constipation occurs, eat 1 tablespoon of wheat bran.

It is recommended not to consume more than 800 grams of dairy products per day.

Don't be afraid that the weight will disappear more slowly. This is due to the appearance of vegetables in the diet. Active weight loss occurs only at the time of the "Attack" phase, thanks to a protein diet. During the "Cruise" phase, the weight may stop for a few days. Thus the body regenerates on a new diet.

"consolidation"

The weekly weight loss menu according to the Ducan diet is gradually expanding. The third phase, called "Consolidation", is a clear example of this. There is a gradual return to normal life and habits. The main goal of this phase is the consolidation of the achieved weight. For 1 kilogram lost, there is a "return" in 10 days of "Consolidation". So, if you managed to lose 10 kg, the fixation phase will last for 100 days.

At this stage, starchy foods are introduced into the menu. And another pleasant moment is the "feast". The moment when you can afford everything your soul desires.

The number of days of "Consolidation" is divided into 2 parts. In the first, you can eat 1 serving of starchy foods and have a feast once a week. The second allows you to "eat" and eat starchy foods twice a week. If the third phase lasts 100 days, then it is halved. The first 50 days - one starchy food and one "feast" per week. The other 50 days is a 2/2 ratio.

That is possible

The diet expands to include:

So what. No more than 200 grams per meal.
The lens is also 200 grams.
Beans, peas and other legumes. Their portion is 200 grams.
Potatoes and rice. The first is cooked or baked. Its quantity is 1-2 pieces. Rice is allowed in the following quantities: cooked ironed - 125 grams at a time, whole grain - 200 grams per meal.

Feast

Simple rules will help you not to break the menu on the Ducan diet for a week and not to lose a beautiful figure. What should you consider?

Two feasts in a row are forbidden.
You can feast, but without any additives. They put in a portion, ate and forgot until the next stomach.
The festive meal includes a first course, a second course and a dessert. All this in quantity - 1 piece. Respectively, 1 first, 1 second and 1 dessert.

An important rule from Ducan

If the third phase is observed, it is necessary to choose one "fasting" day, ie protein, for yourself, and to follow it for life.

Compliance with a protein day is a guarantee against the return of excess weight. The nutritionist recommends that you stay on Thursday.

As for the menu for the week of the Ducan protein diet for the third phase, it is made on the basis of the menu of the second phase with the addition of new dishes. For example, rice soups can be cooked, and pasta can be used as a side dish in a variety of cooking options.

The final stage

Slowly but surely the extra pounds disappeared. The thinner reached the desired goal - the arrows of the scales to a certain number of kilograms. But it’s too early to relax and head to the "waste. " Weight is an insidious thing, as it’s gone it’s going to come back.

what to do? Is everything in vain and is there a high risk of regaining unwanted pounds? Don't panic. With proper adherence to the general menu for one week on the Ducan diet, the weight will disappear forever.

The fourth phase is stabilization. What does that involve?

Return to your normal diet. Well, as usual. . . The one who lost weight eats according to the rules of the third phase - "Consolidation". Proteins and vegetables can be eaten in any amount, fruits - one unit once a day, a slice of cheese and 2 products that contain starch.
Be sure to choose one protein day and stick to it strictly. By eating what you want 6 times a week, and giving protein only 1 day, a person will be able to maintain the weight achieved by such work.
Drink 2 liters of fluid every day.
Eat 3 tablespoons daily. l. oat bran. And this rule is now respected for life.
We do not forget the walks. At least 20 minutes a day.
About sports - too. You have to study three times a week. At least an hour. If possible, dedicate 1 to 5 hours a day to your body.

To whom the diet is contraindicated

Even this one of the safest diets for health has a number of contraindications. Who should not follow this:

People with metabolic disorders. The first stage involves the rejection of carbohydrates, and completely. Cleansing the body is due to protein intake. This is dangerous for those who suffer from disturbed metabolism.
Patients with pancreatitis, diabetes mellitus. The fact is that with such a diet, a breakdown in metabolism is inevitable. And people with pancreatic diseases need a complete and balanced diet.
Patients with gastrointestinal diseases (gastritis, gastroduodenitis, duodenal ulcer), as well as those with kidney problems. A shock dose of protein will negatively affect the work of these organs and can cause a worsening of a certain disease.
People with a weak gallbladder.
For those who suffer from persistent constipation. Diet can make the situation worse.
Pregnant and breastfeeding women.
Those girls who have problems with the menstrual cycle.
For women during menopause and before it. Diet increases stress on the endocrine system. And at this point in her life she is working with an overload, so you shouldn’t burden her further.
People with unstable psyche and increased emotionality. Diet assumes a lack of carbohydrates, and this negatively affects the functioning of the brain.

Recipes. "attack"

Below are the recipes for the menu for the week on the Ducan diet. They are designed for all four phases, starting with the first.

In the "Attack" phase of the Ducan diet menu for a week, the recipes include the following:

1. Spaghetti "Shirataki" with "Bolognese" sauce

Ingredients: "Shirataki" - 340 grams (packaging), ground beef - 200 grams, onion - 1 pc. , cheese - 50 grams, but you can do without it, tomato paste - the amount allowed. Oregano, basil, pepper - favorite spices, a little water.

Method of preparation: Fry onion and minced meat in a dry pan. Add tomato paste, spices and simmer for 2 minutes. Add water to the finished minced meat and add grated cheese. Add salt and remove from heat.

Prepare "Shirataki" as described on the package. Rinse under cold water and cook in boiling water for 2-3 minutes. Put in a colander, drain. Mix with minced meat sauce and you can eat.

2. Chicken breast on kefir

Ingredients: chicken breast - 1 pc. , kefir - 300 ml, with spices to taste.

Method of preparation: Wash the chest and remove the bones. Cut into pieces, rub with salt and spices. Pour kefir over the chicken and leave it to marinate for an hour.

Place the marinated breasts in a baking dish. Cover with foil. Bake in the oven over medium heat until softened. Then turn off the oven, remove the foil and leave the pieces to brown.

3. Seafood soup

Ingredients: shrimp and any fish, ideally trout - 200 grams, carrots - 100 grams, onions - 1 pc. , Spice to taste, water - 0, 5 liters.

Method of preparation: Peel the fish, put it in water and cook until half done. Then take it out. Strain the soup and put the onion and carrot in it. Do not fry these products, just chop them. When the onions and carrots are done, put the shrimp and fish in the soup and let it boil. Turn off and serve warm.

4. Veal cutlet "Vienna"

Ingredients: cutlet - 2 pcs. , egg - 1 pc. , oat bran for breading - 4 tbsp. l. (optional), wheat bran - 2 tbsp. l. , spices and salt to taste, lemon juice.

Preparation: Wrap the chops in plastic wrap and beat. Mix the bran, place on a plate. Break the egg into a plate. Dip veal chops in egg, roll in bran.

Remove the remaining bran with a paper towel. Fry the chops in a pan with a non-stick layer. At the end of frying, add spices. Sprinkle with chopped herbs, drizzle with lemon juice and serve.

"cruise"

A completely unusual recipe that should definitely be tried when you start losing weight in the "Cruise" phase.

1. Deverika in salted bark

Ingredients: Sea bream - 1, 5 kg. Sea salt - 5 kg.

Method of preparation: Peel the bream. Leave the head and scales. The dishes in which the fish will be cooked are covered with foil. 3 cm of salt is placed on the bottom. The fish is placed on the salt and covered with the remnants of salt. The oven temperature is set at 250 degrees. At this temperature the fish is baked for an hour. Then the temperature drops to 180 degrees, and the bream matures for another half hour. Remove the salt crust before use.

2. Oatmeal cookies

Ingredients: 2 tablespoons wheat bran, the same amount of oats. Two eggs, 0, 5 teaspoons of liquid sweetener and vanilla aroma as desired.

Preparation: Mix the egg yolk with the aroma, sweetener and bran. Whisk the egg whites and pour into the resulting mass. The cookies are baked at a temperature of 180 degrees for 15 minutes.

Recipes of the consolidation phase

Recipes for this phase will delight you with the simplicity of preparation.

1. Fish casserole

Ingredients: canned fish - 1 can, 3 eggs, milk. It is better to take canned food than saury or pink salmon.

Method of preparation: Mash the fish with a fork. Mix eggs with milk, pour this mixture over canned food.

Bake in the microwave at maximum power for about 5 minutes.

2. Salad with crab sticks

Ingredients: cucumbers - 1 piece, tomato - 1 piece, crab sticks - 5 pieces, classic yogurt for dressing.

Method of preparation: Wash the vegetables and cut them into small pieces. Cut the crab sticks into slices. Mix everything and season with yogurt.

3. Chicken fillet kebab

Ingredients: 700 grams of chicken fillet, cherry tomato - 150 grams, paprika - 150 grams, garlic - 20 grams, fat-free kefir - 300 ml.

Method of preparation: Kefir and garlic are mixed in a plastic bag. The chicken is placed there, the bag is tied tightly and immersed in warm water. Leave to stand for 20 minutes. Then the bag is taken out, the fillet is squeezed out and placed on wooden skewers, alternately according to the principle: meat - tomato - pepper. Pour the kebab on a baking sheet and bake in the oven until golden brown.

4. Unusual curd

Ingredients: cottage cheese in granules - 100 grams, peppers, cloves of garlic and herbs, classic yogurt - 2 tbsp. l. , sol.

Method of preparation: chop pepper, garlic and herbs. Mix with cottage cheese, salt and season with yogurt. This dish is perfect for dinner.

Conclusion

What do you need to remember from this extensive article? The following main thoughts:

The Ducan diet is a long-term project. It consists of several stages.
The first phase is aimed at rapid weight loss. The time of its observance ranges from 1 to 7 days.
The second phase is the alteration of protein and protein-vegetable days. It needs to be followed for 2 to 6 months.
The third phase is "Consolidation". The achieved result is consolidated. How much time does she have? It all depends on the weight lost. 1 kg equals 10 days.
And finally, the last phase is stabilization. This includes returning to normal eating habits.
It is necessary to set aside one protein day. On this day, you can only eat foods that contain protein. This is necessary so that the lost weight does not return, taking a few "friends".
The diet is safe for the body, but has a number of contraindications. Therefore, it is recommended that you consult your doctor before you start following him.
It is necessary to drink 2 liters of fluid a day. This includes liquid from cooked meals, tea and coffee.
Sport is necessary. Take three times a week for 1-1, 5 hours a day pays off to achieve results in a shorter period.
A walk in the air was not canceled.

The good thing about a Ducan diet is that a healthy person can follow it for a lifetime.