Pierre Dukan's diet food system. The most effective weight loss system is the Ducan diet. Dukan nutritional features

For many residents of this or that country, being overweight is a huge problem. For some, the struggle with it lasts a lifetime, someone "swims" back and forth, losing and gaining again kilograms, but some still reach their ideal weight and keep it with all their efforts throughout the entire time.

And for those who are tired of looking at the scale arrow of the scales and sighing desperately, unable to overcome the fat layer on the abdomen and cellulite on the hips, there is a universal salvation and this pierre Ducan's diet... Have you heard of her? Yes, maybe this is all, because it is popular in Europe, but the CIS countries either did not know about it at all or have only small grains of information. This diet is a salvation from boring rice, buckwheat, kefir and other mono-diets, which give an imaginary weight loss. The diet is varied, it ideal for those who love delicious foodwithout being lazy to cook your own food.

The motto of the diet: "Eat as much as you want!" Tempting, isn't it? It turns out that food will not be an enemy, but an assistant in the fight against calories and fats, and this is important.

- a famous French nutritionist, doctor who for 30 years has been actively studying products, their effect on the body. Working on such a concept as eating behavior, he was able to reveal the secret of ideal weight, as well as the path to achieving it. Pierre Dukan is the author of 19 books, which are the fruits of his many years of experience and practice, but the most important thing is his miracle bestseller " I do not know how to lose weight", Which was released in 2011, but is already actively read by all of its fans who want to lose weight without harm to health and FOREVER! The book has been translated into several languages \u200b\u200band sold in more than ten countries around the world.

Dr. Ducan's diet based on the consumption of protein foods that are easily absorbed by the body and helps to lose weight. At the same time, the body is cleansed, all toxins and toxins are removed, the metabolism is excellent. The main products of the diet are meat, fish, vegetables and, most importantly, bran. The most attractive and convincing is the duration of the diet, it depends on the number of kilograms of excess weight, the time it takes for them to leave and the characteristics of your body.

Before ducan's diet will be started, worth it find out your optimal weightworth striving for. This can be done using services that are easy to find on the Internet. You can enter all the necessary parameters (current weight, desired, weight loss attempts, height, pregnancy, etc.) and get the PERFECT weight figure for you. As you can see, everything is individual. Plus, you will receive a “ruler” that will help you follow the diet in stages: each stage will be calculated according to the duration and weight loss, which will very easily allow you to control the duration of weight loss.

So, let's move on to the stages into which the Ducan diet is divided. There are 4 of them. More about each.

Stage 1 called "Attack"

Based on the name, one can understand that we will attack those extra pounds, provoking their rapid and significant loss. This is the shortest and most progressive period of Dr. Ducan's diet. Its duration is calculated as follows:

If extra 5 kg or less - "Attack" will last a couple of days
Got 5-10 extra pounds? Then we will attack kilos for 3-5 days
If more than 10 kg are extra, then the stage is delayed for 5-7 days, well, a maximum of 10

During this period, you can only eat protein: meat, fish, low-fat dairy products and eggs. For all this time, up to 6 kg of weight can go without much effort.

Now more about those products with which we will attack weight.

You can eat:

1. Any lean meat: veal, rabbit, beef, horse meat (all meat, except entrecote and fileshki), rabbit. Pork and lamb are taboo! Prepared without a gram of oil.
2. Liver, kidneys, lungs - any beef, veal, poultry offal, as well as the tip of the beef tongue.
3. Any bird other than a duck and a goose must be skinless.
4. Ham without skin with a fat content of 2 to 4 percent.
5. Any fish, regardless of the cooking method.
6. Eggs, but not more than 2 yolks, whites can be unlimited. If you have high cholesterol levels, reduce your yolk intake to 3-4 per week.
7. Dairy products, low fat. You can also milk powder 0% fat, but not more than 3 tablespoons. in a day.

All this is worth cooking without adding oil and fat, you can eat whenever you want, as much as you like, calorie counting does not take place.

Some foods should be consumed in moderation:

• coffee and any teas;
• vinegar and soy sauce;
• any greens, caraway seeds, maximum one and a half onions per day and other spices;
• gelatin, baking powder, yeast, and agar-agar;
• a pair of gherkins, can be used as a seasoning;
• lemon juice for dressing;
• salt and mustard - very little, otherwise excess water will not leave the body;
• zero calorie sugar substitutes (not fructose, glucose and sorbitol, etc.);
• diet drinks;
• you can eat 8 crab sticks;
• mono oil can be used as paraffin oil (1 tablespoon), because it is not high in calories, it envelops the intestines, allowing it to normalize its work, and the stool improves. Do not use for frying, do not heat, ideally - dressing for salads.

In any case, it is MANDATORY:

1) Eat 1.5 tbsp. l. oat bran per day
2) Light gymnastics and daily 20 minute walks
3) Drink 2 liters of water (tea, coffee counts)

If you get a bad taste in your mouth, don't worry about a bad smell, this is an absolutely acceptable phenomenon that indicates that you are on the right track. You can proceed to the second stage.

Stage # 2 - Alternation or Cruise

This stage lasts until the arrow of the scale shows you the desired, optimal figure. The peculiarity of this period is that protein days alternate with protein-vegetable.

Pierre Ducan's diet offers to choose independently alternation - 1/1, 2/2 or 5/5. For people with a large excess weight, it is advisable to adhere to the 5/5 scheme, for those who have a small excess, 1/1 is optimal, so it will be easier for the body and you.

List of prohibited vegetables (starchy and not only):

Avocados, all legumes, non-green beans, peas, corn, potatoes, lentils, olives and olives, and all types of cereals and pasta. The artichoke has not yet been identified in any product group, so its use should be minimized.

All other vegetables can be, only carrots and beets should be eaten in small quantities, as they contain sugar. For a change, you can include 1 tbsp in the diet. tomato paste (ketchup), as well as 0% yoghurt with fruit.

For cooking, you can use all products from the "Attack" stage, which should be eaten there in moderation.

The innovations are as follows:

1) Bran now we eat 2 tbsp. l. in a day.
2) If necessary, then one tbsp. wheat bran will help with constipation.
3) Dairy food should be no more than 1 kg, control this.
4) Water is the same 2l.
5) And now you need to walk for at least half an hour.

Thanks to the alternation of proteins with vegetables, you will allow you to normalize the metabolism, water will leave the body, removing toxins, toxins, fat and salt. As soon as you notice that the arrow on the scales has become the cherished number, you should proceed to the stage called "Consolidation".

Stage number 3 - "Consolidation" or "Securing the weight"

This phase will help you consolidate the results obtained and it will last based on the lost kg. That is, if you lost 5 kg at the second stage, then Consolidation will last 50 days, 10 kg - 100 days, etc. It turns out for one lost kilogram of 10 days of the 3rd stage.

After going through the previous two stages, do you want variety and something new? You are welcome! You can now afford 40 grams of hard cheese that contains no more than 40% fat in dry matter. The lower the% fat, the more cheese you can eat.

You can also have a couple of slices of rye bread, one unit of fruit (except for banana, cherries, cherries and grapes), and a couple of slices of watermelon or melon.

As for meat, now you can eat fried pork, bacon and lamb in any quantity.

And a couple more bonuses: now you can lean on a portion of starchy vegetables once a week, as well as arrange a "stomach feast", which allows you to eat any first, second and dessert (an aperitif - a glass of wine with cheese). But all this must be eaten in one sitting, for breakfast or lunch.

Now we will divide the entire stage in half. For example, you must stick to Consolidation for 80 days. The first part - 40 days: you can have one serving of starchy and one "feast" per week, but the next 40 days you can feast and eat starchy a couple of times a week.

What do we mean by the concept starchy? Here is the list and the amount allowed for consumption:

- Pasta... They can be eaten at about 220 gr. dressing with natural tomato paste with onions, or crush with a little Parmesan cheese.

- Whole Wheat, and couscous and wheat bulgur and is allowed in the amount of 200 gr.

- Lentils... It can be 200-220 grams, it helps to stabilize weight due to the content of slow carbohydrates.

- Beans, peas and chickpea very nutritious, too few of them.

- Rice and potatoes it is necessary to use it very rarely, in small portions of 125 grams (potatoes must be in their uniform). Whole grain rice can be consumed in the amount of 220 grams.

What not to do:

1. arrange two feasts in a row
2. require a supplement - have a sense of proportion

Choose for yourself one day a week, so to speak, an unloading protein, so that all excess calories can easily go away and let this day be always the same, for example - Thursday.

Bran now needs to be eaten up to 2.5 tablespoons. a day and walk for at least 25 minutes a day.

Stage 4 - "Stabilization"

Well, here we are getting to the final stage called " Stabilization». It has some rules, adhering to which you will not gain weight throughout your life, the main thing is only to adhere to them. 1 ... Eat as before, but in control of the amount of food. Better more protein and vegetables, do not overdo it with fruits, cheese, bread and starchy foods. 2 ... Stay true to one protein fasting day and the weight will never return. 3 ... Water is not less than 2 liters. 4 ... Walk every day for 20 minutes or more. 5 ... Walk more, forget about elevators, escalators, and if you can, get out of the minibus to the bus stop earlier / later and walk to home / work. Check it works! 6 ... Bran you need to eat 3 tablespoons. a day and every day.

Ducan Diet Recipes

There are a lot of recipes on the network for adherents of the Ducan diet, and so that you do not think that it is boring and monotonous, try to cook several dishes.

It is necessary:

Add some salt to the starch and bran, add baking powder and mix thoroughly. In another vessel, mix kefir, eggs and curd. We combine everything, mix and lay out in the form. Bake in the oven for 20-30 minutes.

It goes well with slightly salted salmon and cucumber.

French nutritionist Pierre Ducant's protein diet recipe for weight loss
Diet without fasting, for 1 week minus 5-7 kg

Diet type - low carbohydrate

Weight loss - 3-5 kg \u200b\u200bper week

Duration - a few months / can be your nutritional system for life /

After the publication of the book "The Ducan Diet" by French nutritionist Pierre Ducan, many people around the world have successfully used the principles of the Ducan diet for weight loss.

Outwardly, this diet is very similar to other well-known low-carbohydrate diets - the Kremlin diet, the American astronaut diet, the Atkins diet, etc. But there are some differences in the approach to losing weight according to Dukan.

According to this famous nutritionist, every person from birth has a strictly defined number of fat cells - adipocytes. The more of them, the more likely the development of obesity. In addition, with increased nutrition, these fat cells can divide in two, thereby allowing the accumulation of even greater reserves of fat. With diets, only the amount of fat decreases, but the number of cells remains unchanged. that is why it is so difficult to maintain the desired weight after a variety of diets.

The Ducan power system consists of several phases.

Phase "ATTACK"

In the first phase, you need to attack your fat cells, turn on the process of breaking down adipose tissue

This phase is called "ATTACK" and its duration directly depends, both on your initial weight, and on the weight that you would like to have. The "ATTACK" phase lasts from 3 to 7 days, maximum 10. At this stage, on average, it takes from 2 to 6 kg.

If the excess weight is less than 10 kg, the duration of the phase is 3 days;

10 to 20 kg 3 to 5 days

20 to 30 kg 5 - 7 days

From 30 kg and more - 5-10 days
In the "Attack" phase, only proteins are allowed: meat, fish, eggs and low-fat dairy products. This phase can last for you one day, and maybe ten. During this phase, you may suffer from dry mouth and unpleasant odor from mouth. All this only confirms the fact that the process has begun and everything is going well. At this stage, it is very important to drink at least one and a half liters of water per day. You can eat any amount of food at any time, the main thing is to adhere to the following rules:

1. Exclude boiled beef and veal, rabbit, pork and lamb, goose and duck from the diet. Meat can even be eaten fried, but when frying, you cannot use oil and sauce.

2. Allowed chicken and turkey (before eating you need to remove the skin from them), lean ham, beef liver or chicken liver, any fish - boiled, grilled or steamed, as well as any seafood.

3 You can eat up to two eggs a day. If you have high cholesterol, eat no more than 3-4 yolks per week. Protein - unlimited.

4 Low-fat dairy products are allowed: natural yoghurts and yoghurts flavored with coconut, vanilla or lemon. Limit the amount of fruit yoghurt to two per day.

5 Sugar is prohibited, salt can be consumed in small quantities.

6 When cooking, you can use sugar substitute, vinegar, spices, seasonings, garlic, onions, gherkins, lemon juice, mustard. You can also use chewing gum (sugar free only).

In addition, during this period it is necessary to eat one and a half tablespoons of oat bran per day. Oatmeal will generally accompany you throughout the diet and will become one of the main components of the diet after its completion. This is not surprising: Oat bran is rich in sugar and protein, and it also absorbs water in the intestines, increasing in size and giving us a feeling of fullness. Bran also improves heart function and relieves constipation (which can be troublesome in the early stages of the diet).

The second phase - "CRUISE"

The length of this phase is also strictly individual and can be from one to several months until you reach the desired weight.

The phase consists of alternating two diets: protein days with days where you include an unlimited amount of vegetables in your diet to complement meat, fish, poultry, and low-fat dairy products.
The following vegetables can be added to the diet during this phase: raw, boiled or baked in foil artichoke, asparagus, eggplant, broccoli, any other cabbage, celery, chicory, zucchini, cucumbers, beans, leeks, onions, mushrooms, peppers, pumpkin , radish, sorrel, soybeans, spinach, tomatoes and turnips. If you want to achieve rapid weight loss, it is best to only eat when you are acutely hungry. All vegetables containing a lot of starch - potatoes, rice, grains, peas, beans, lentils and avocados - are prohibited during the cruise phase. The rules for the second phase are as follows.

1 One to five days spent on pure protein (as in the "Attack" phase), you alternate with one to five days when vegetables are added to protein foods:

If you want to lose less than 10 kg, alternating 1 PP / 1 PL is recommended (1 day of pure protein, then 1 day of protein + vegetables), but you can do 3/3 or 5/5

If you want to lose 10 to 20 kg, alternating 5/5 is recommended

If you want to lose 20 to 30 kg alternation is recommended: 5/5

2 Oat bran consumption increases to two tablespoons a day.

3 The duration of your daily walk is increased to 30 minutes.

4 You continue to drink at least one and a half liters of water a day.

Alternation pattern can be changed at any time
In this phase, the following are allowed:
-1 teaspoon fat-free cocoa
-1 tablespoon of starch
-2 tablespoons of soy cream
-1 teaspoon cream 3-4%
2-3 drops of oil in a frying pan
-30 grams of cheese less than 6% in dry weight (we don't have such in kosher)
-3 tablespoons of white or red wine
-1 tablespoon of Heinz ketchup
From this list, select ONLY TWO PERMISSIBLE PRODUCTS PER DAY

Can be used to cook, bake or eat:
Agar-agar, gelatin
Garlic
Seaweed
Marak of fat-free
Light drinks only 1 kcal glass and no more
Gherkins
Sugar substitutes
All spices
Adjika, hot pepper
Milk powder, milk (semi-fat and non-fat)
Mustard
Natural canned fish
Soy sauce
Vinegar
Surimi (fake crab sticks, no more than 8 a day!)
Tofu

Example of a daily diet "Protein + vegetables":
Breakfast: coffee or tea, two small low-fat yoghurts or 225 grams of low-fat cottage cheese, a slice of lean turkey, chicken or lean ham, or one boiled egg.
Second breakfast: one small low-fat yogurt or 115 g of low-fat cottage cheese.
Lunch: stewed mushrooms (no butter), tuna, tea or coffee with non-fat cream.
Afternoon snack: oat pancake with a slice of lean ham, chicken or salmon.
Dinner: zucchini puree soup, beef shashlik, “Floating Island” dessert made from egg whites.

The third phase "ANCHORING"

At this stage, it is necessary to consolidate the achieved result, returning to normal nutrition.
The main task of this phase of the diet is to prevent the return of the lost pounds.

The duration of phase 3 depends on how many kilograms you have lost weight. For every kilogram lost - 10 days.
During this phase 3, you can eat the following foods:
- products of the 1st stage
- vegetables of the 2nd stage
- 1 portion of fruit per day, except for bananas, cherries, grapes
- 2 slices of bread a day
- 40 g of mature cheese
* 2 servings of starchy per week (eg: potatoes, pasta, rice, maize, beans, peas)

And besides:
you can afford 2 meals a week, which Ducan calls a feast, a festive dinner (we are talking about ONE meal, not a whole day! At this meal you can afford whatever you want! It is very important not to have feasts two days in a row)))
But be sure: once a week (preferably on Thursday) PURE PROTEIN DAY

Fourth phase "STABILIZATION"

The goal of this stage is to stabilize the weight.

During this stage, you eat normally, but observe 2 principles:

1 day per week should be a pure protein day;

3 tablespoons of oat bran per day;

The duration of this stage is not limited, but it is advisable to follow the recommendations of Pierre Ducan throughout your life.

Pros of the Ducan diet
- the diet is not dangerous, since it is based on natural products. The diet allows you to get rid of excess weight even in cases when this is far from the first diet and the body has already developed a stable reaction to various experiments.
- the first kilograms quickly go away, which contributes to motivation.
- not a very aggressive diet, suitable even for gourmets who like to cook and eat deliciously.
- there are no restrictions on the amount of food and time of intake
- the diet is simple, it can be followed everywhere: at home, at work, in a cafe.
Minuses
- ketone bodies are produced in the body, they suppress appetite, but can cause fatigue in the first few days
- deficiency of trace elements and vitamins. It is recommended to take a complex of vitamins
- lack of fat. It is recommended to add a little vegetable fat.
- the diet can quickly get bored with those who do not like to cook.

Ducan's diet
Diet type - low carbohydrate

Weight loss - 3-5 kg \u200b\u200bper week

Duration - a few months / can be your nutritional system for life /

After the publication of the book "The Ducan Diet" by French nutritionist Pierre Ducan, many people around the world have successfully used the principles of the Ducan diet for weight loss.

Outwardly, this diet is very similar to other well-known low-carbohydrate diets - the Kremlin diet, the American astronaut diet, the Atkins diet, etc. But there are some differences in the approach to losing weight according to Dukan.

According to this famous nutritionist, every person from birth has a strictly defined number of fat cells - adipocytes. The more of them, the more likely the development of obesity. In addition, with increased nutrition, these fat cells can divide in two, thereby allowing the accumulation of even greater reserves of fat. With diets, only the amount of fat decreases, but the number of cells remains unchanged. that is why it is so difficult to maintain the desired weight after a variety of diets.

The Ducan power system consists of several phases.

Phase "ATTACK"

In the first phase, you need to attack your fat cells, turn on the process of breaking down adipose tissue

This phase is called "ATTACK" and its duration directly depends on both your initial weight and the weight that you would like to have. The "ATTACK" phase lasts from 3 to 7 days, maximum 10. At this stage, on average, it takes from 2 to 6 kg.

If the excess weight is less than 10 kg, the duration of the phase is 3 days;

10 to 20 kg 3 to 5 days

20 to 30 kg 5 - 7 days

From 30 kg and more - 5-10 days

In the "Attack" phase, only proteins are allowed: meat, fish, eggs and low-fat dairy products. This phase can last for you one day, and maybe ten. During this phase, you may suffer from dry mouth and bad breath. All this only confirms the fact that the process has begun and everything is going well. At this stage, it is very important to drink at least one and a half liters of water per day. You can eat any amount of food at any time, the main thing is to adhere to the following rules:

1. Exclude boiled beef and veal, rabbit, pork and lamb, goose and duck from the diet. Meat can even be eaten fried, but when frying, you cannot use oil and sauce.

2. Allowed chicken and turkey (before eating you need to remove the skin from them), lean ham, beef liver or chicken liver, any fish - boiled, grilled or steamed, as well as any seafood.

3 You can eat up to two eggs a day. If you have high cholesterol, eat no more than 3-4 yolks per week. Protein - unlimited.

4 Low-fat dairy products are allowed: natural yoghurts and yoghurts flavored with coconut, vanilla or lemon. Limit the amount of fruit yoghurt to two per day.

5 Sugar is prohibited, salt can be consumed in small quantities.

6 When cooking, you can use sugar substitute, vinegar, spices, seasonings, garlic, onions, gherkins, lemon juice, mustard. You can also use chewing gum (sugar free only).

In addition, during this period it is necessary to eat one and a half tablespoons of oat bran per day. Oatmeal will generally accompany you throughout the diet and will become one of the main components of the diet after its completion. This is not surprising: Oat bran is rich in sugar and protein, and it also absorbs water in the intestines, increasing in size and giving us a feeling of fullness. Bran also improves heart function and relieves constipation (which can be troublesome in the early stages of the diet).

The second phase - "CRUISE"

The length of this phase is also strictly individual and can be from one to several months until you reach the desired weight.

The phase consists of alternating two diets: protein days with days where you include an unlimited amount of vegetables in your diet to complement meat, fish, poultry, and low-fat dairy products.
The following vegetables can be added to the diet during this phase: raw, boiled or baked in foil artichoke, asparagus, eggplant, broccoli, any other cabbage, celery, chicory, zucchini, cucumbers, beans, leeks, onions, mushrooms, peppers, pumpkin , radish, sorrel, soybeans, spinach, tomatoes and turnips. If you want to achieve rapid weight loss, it is best to only eat when you are acutely hungry. All vegetables containing a lot of starch - potatoes, rice, grains, peas, beans, lentils and avocados - are prohibited during the cruise phase. The rules for the second phase are as follows.

1 One to five days spent on pure protein (as in the "Attack" phase), you alternate with one to five days when vegetables are added to protein foods:

If you want to lose less than 10 kg, alternating 1 PP / 1 PL is recommended (1 day of pure protein, then 1 day of protein + vegetables), but you can do 3/3 or 5/5

If you want to lose 10 to 20 kg, alternating 5/5 is recommended

If you want to lose 20 to 30 kg alternation is recommended: 5/5

2 Oat bran consumption increases to two tablespoons a day.

3 The duration of your daily walk is increased to 30 minutes.

4 You continue to drink at least one and a half liters of water a day.

Alternation pattern can be changed at any time
In this phase, the following are allowed:
-1 teaspoon fat-free cocoa
-1 tablespoon of starch
-2 tablespoons of soy cream
-1 teaspoon cream 3-4%
2-3 drops of oil in a frying pan
-30 grams of cheese less than 6% in dry weight (we don't have such in kosher)
-3 tablespoons of white or red wine
-1 tablespoon of Heinz ketchup
From this list, select ONLY TWO PERMISSIBLE PRODUCTS PER DAY

Can be used to cook, bake or eat:
Agar-agar, gelatin
Garlic
Seaweed
Marak of fat-free
Light drinks only 1 kcal glass and no more
Gherkins
Sugar substitutes
All spices
Adjika, hot pepper
Milk powder, milk (semi-fat and non-fat)
Mustard
Natural canned fish
Soy sauce
Vinegar
Surimi (fake crab sticks, no more than 8 a day!)
Tofu

Example of a daily diet "Protein + vegetables":
Breakfast: coffee or tea, two small low-fat yoghurts or 225 grams of low-fat cottage cheese, a slice of lean turkey, chicken or lean ham, or one boiled egg.
Second breakfast: one small low-fat yogurt or 115 g of low-fat cottage cheese.
Lunch: stewed mushrooms (no butter), tuna, tea or coffee with non-fat cream.
Afternoon snack: oat pancake with a slice of lean ham, chicken or salmon.
Dinner: zucchini puree soup, beef shashlik, “Floating Island” dessert made from egg whites.

The third phase "ANCHORING"

At this stage, it is necessary to consolidate the achieved result, returning to normal nutrition.
The main task of this phase of the diet is to prevent the return of the lost pounds.

The duration of phase 3 depends on how many kilograms you have lost weight. For every kilogram lost - 10 days.
During this phase 3, you can eat the following foods:
- products of the 1st stage
- vegetables of the 2nd stage
- 1 portion of fruit per day, except for bananas, cherries, grapes
- 2 slices of bread a day
- 40 g of mature cheese
* 2 servings of starchy per week (eg: potatoes, pasta, rice, maize, beans, peas)

And besides:
you can afford 2 meals a week, which Ducan calls a feast, a festive dinner (we are talking about ONE meal, not a whole day! At this meal you can afford whatever you want! It is very important not to have feasts two days in a row)))
But be sure: once a week (preferably on Thursday) PURE PROTEIN DAY

Fourth phase "STABILIZATION"

The goal of this stage is to stabilize the weight.

During this stage, you eat normally, but observe 2 principles:

1 day per week should be a pure protein day;

3 tbsp. l oat bran per day;

The duration of this stage is not limited, but it is advisable to follow the recommendations of Pierre Ducan throughout your life.

Pros of the Ducan diet
- the diet is not dangerous, since it is based on natural products. The diet allows you to get rid of excess weight even in cases when this is far from the first diet and the body has already developed a stable reaction to various experiments.
- the first kilograms quickly go away, which contributes to motivation.
- not a very aggressive diet, suitable even for gourmets who like to cook and eat deliciously.
- there are no restrictions on the amount of food and time of intake
- the diet is simple, it can be followed everywhere: at home, at work, in a cafe.
Minuses
- ketone bodies are produced in the body, they suppress appetite, but can cause fatigue in the first few days
- deficiency of trace elements and vitamins. It is recommended to take a complex of vitamins
- lack of fat. It is recommended to add a little vegetable fat.
- the diet can quickly get bored with those who do not like to cook.

Categories:

Losing weight is always associated with the loss of not only fat, but also muscle, but in this diet, weight loss occurs exclusively due to fatty tissue. Pierre Ducant's French diet for weight loss eliminates carbohydrates, emphasizing proteins and vegetables, and there is no place for baking, as in the popular joke "morning cupcake". As a result of such nutritional adjustments, and if you can withstand such a diet until the end of the established period, then excess weight will never bother you again.

Classic protein diet, developed by the French doctor Pierre Dukan, does not have various options, but exists in its original form, where only 100 protein and vegetable products are allowed for nutrition.

More recently, however, nutritionist Pierre Dukan, who is mistakenly also called Paul, created a new weight loss system called "Ladder", which is based on his world famous protein and vegetable diet. The essence of the know-how comes down to the gradual addition of carbohydrate to pure protein foods.

French diet for 7 days

The Ladder Diet is often found under another popular name, Ducan Light. In fact, this is a lighter version of the world famous protein and vegetable nutrition system. The new program is designed for a cyclical seven-day meal, where each subsequent day is supplemented with some specific type of product.

This regime regulates more gentle requirements, but weight loss will also be less rapid, albeit stable. "The quieter you go - the further you will be" is how this dietary program can be characterized.

Before you study a sample menu with acceptable recipes for a given diet, you need to familiarize yourself with its rules:

• Drinking regime. Drinking at least 2 liters of water per day is mandatory!
• Eating oat bran 20 g daily is a must!
• It is imperative to exclude alcoholic beverages!
• Exercise for at least half an hour a day is a must!

To visually evaluate the ladder diet system, we present a table of permitted foods by day of the week.

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
						Festive meal
					Starch products	Starch products
				Fatty cheeses	Fatty cheeses	Fatty cheeses
			Grain bread	Grain bread	Grain bread	Grain bread
		Fruits	Fruits	Fruits	Fruits	Fruits
	Vegetables	Vegetables	Vegetables	Vegetables	Vegetables	Vegetables
Protein food	Protein food	Protein food	Protein food	Protein food	Protein food	Protein food

Monday

On this day, it is allowed to eat exclusively protein and low-fat foods.

Particular attention should be paid to:

• Meat - chicken and turkey, lean veal, beef, rabbit;
• Seafood - lean fish, shrimp, squid, crabs and so on;
• Dairy products with low content fat - milk, kefir, yogurt, cottage cheese, sour cream;
• Eggs - the amount of proteins is not limited, but you can eat only one yolk per day.

Menu of the day

• You can have breakfast on this day with cottage cheese with stevia, a boiled egg and a glass of skim milk or kefir.
• For lunch, bake a piece of spiced veal in foil in the oven.
• For a snack, boil the shrimp for 5 minutes or bake the fish. And as a side dish, you can cook shirataki noodles.
• Dinner can be quite light: low fat yogurt + oat bran.

For the first day, any recipes that apply to the classic Ducan Diet in the "attack" phase will work.

Recipes of the day

Pork in the oven

• Rub a half-kilogram piece of veal with 1 tsp. salt and any spices if desired.
• We make several cuts in the slice and insert the garlic cut into slices (3 cloves) into them.
• Wraps the veal in foil and send it to the oven.

At a temperature of 190 ° C, 1-1.5 hours is enough for cooking boiled pork.

Baked fish

• Soak salmon fillet (cod, mackerel) in 50 ml of soy sauce for 20 minutes - 400 g.
• Spread a sheet of foil on a baking sheet and spread 1 onion cut into rings on it.
• Put several peppercorns and sprigs of parsley or dill on the onion, and then put the marinated fish.

We wrap the foil and put it in the oven for 20 minutes at 180 ° C.

Tuesday

Tuesday is already slightly expanding its gastronomic possibilities, and on this day, vegetables that are not sweet and not starchy can be introduced into the diet. The ban includes: legumes, corn, avocados, potatoes and olives.

Menu of the day

• Breakfast: Stewed zucchini with scrambled eggs, a cup of green tea with stevia and pumpkin pancakes.
• Lunch: Grilled fish with stewed vegetables and green tea.
• Snack: Salad with chicken breast and fresh vegetablesseasoned with linseed oil, coffee.
• Dinner: carrot cake with ginger, bran.

Recipes of the day

Grilled salmon

• Salmon steak (200 g) rub with salt, ground coriander and pepper, and sprinkle with 1 tbsp. freshly squeezed lemon juice.
• Wrapped in vacuum foil, leave the fish to soak for 20 minutes.

After a third of an hour, grill the steak for 5 minutes on each side.

Baked vegetables

• Pour 1 tbsp into a saucepan. olive oil and add finely chopped onions (½ heads), grated carrots (40 g) and pepper strips (½ bell pepper) in it.
• After 5 minutes, add the skinless zucchini cut into cubes (300 g) and salt the stew to taste.

Bring the dish under a lid over low heat until cooked for 15 minutes.

Chicken breast salad

• We disassemble the boiled chicken breast (200 g) into the fibers in long pieces.
• Chop fresh cucumber (1 pc.) And bell pepper (1 pc.) Into strips.
• Tomatoes (1 pc.) In a cube, lettuce (100 g) torn into random pieces, and three boiled egg (2 pcs.) On a grater.

Season the salad with low-fat sour cream, a pinch of salt and 1 grated garlic clove if desired.

Carrot & Ginger Cake

• 2 tbsp soak oat bran for 10 minutes in warm milk mixed with 1 egg of category 2.
• At this time, three finely carrots (80 g).
• In a separate bowl, mix 30 g of corn starch, 8 g of baking powder, 5 crushed sweetener tablets, and then add the dry mixture to the bran composition, where we also transfer the carrots and, stirring until smooth, bake the cake in a skillet under a lid over low heat.

While the cake is baking, make a cream. With a mixer, beat 5 sweetener tablets with curd mass of 0% fat (150 g) and add 1 tbsp. lemon zest and dry ginger 1 tsp

Cut the finished biscuit into 4 pieces and, smearing each layer with cream, collect a triangular cake.

Wednesday

From the third day on, we can add some fruits to the menu, such as apple, citrus, apricot or cherry plum. Bananas, grapes and other overly sweet fruits are best avoided.

Menu of the day

• Breakfast: Omelet with ham, brewed coffee and an apple.
• Lunch: Chicken meatballs in a creamy sauce, tomato and cucumber salad, seasoned with low-fat sour cream.
• Snack: milky fruit cocktail.
• Dinner: Boiled chicken breast and braised green beans.

Recipes of the day

Meatballs in creamy sauce

• Grind 300 g of chicken fillet in a blender, and then mix with finely chopped onion (0.5 heads), grated zucchini (100 g), salt and spices to taste.
• Form small balls from the resulting mass and put them in a frying pan.
• Mix 2 tbsp separately. low-fat milk, 1.5 tbsp. starch and salt with spices to taste.

Cook the sauce on the stove over low heat until thick and pour the meatballs. Cook meatballs in sauce over low heat for 30-40 minutes.

Milkshake

• 1 tbsp. We mix kefir 1% in a blender with cottage cheese (100 g), a pinch of vanilla, apricot pulp (100 g) and sweetener (3 tablets).

Thursday

On Thursday we can enjoy a few slices of whole grain bread. And if there is bread, then soup can be made for lunch.

Menu of the day

• Breakfast: Hot tofu sandwich, brewed coffee with skim milk, curd mass with sweetener and pear pieces.
• Lunch: Cabbage soup without potatoes with veal meatballs, salad of herbs, cucumber and radish with lemon juice and flax oil.
• Snack: Dukan zucchini fritters with sour cream.
• Dinner: Steamed fish cutlets with shirataki, green tea.

Recipes of the day

Hot sandwich

• Put a slice of turkey ham, a circle of tomato and grated tofu cheese on a slice of grain bread.

Such a sandwich should be baked in the microwave for 1-2 minutes.

Cabbage soup with meatballs without potatoes

In boiling salted water or broth cooked in chicken or beef (2 l), throw grated carrots (40 g), shredded cabbage (100-150 g), bell pepper cubed (½ pepper), pulp of 1 tomato without skin, green beans, chopped 2 cm bars (1/2 tbsp.), laurel, pepper and cook the soup for 15-20 minutes.

Squash pancakes

• 200 g three zucchini on a grater, mix with 1 egg, 1 tbsp. starch, ½ tsp. baking powder and 2 tbsp. oat bran ground in a coffee grinder.
• Add salt and sweetener to taste.

Fry the pancakes in a Teflon pan until tender.

Steam fish cutlets

• Cod fillet (300 g), ½ onion, 3 cloves of garlic, 1 tbsp. oat bran, salt, pepper and 1 egg are loaded into a blender and grind into a uniform mass.

From the obtained rather sticky minced meat, we form small cutlets and cook them in a double boiler for 20 minutes. Shirataki rice can be cooked as a side dish.

Friday

The day before the weekend has come and today we can add a piece of fat cheese to the diet. With him, you get just a gorgeous Du-pizza for dinner.

Menu of the day

• Breakfast: vegetable moussaka, green tea and orange.
• Lunch: Chicken broth, a slice of boiled breast (200 g), a slice of bread, a glass of milk.
• Snack: Fruit salad of 1 apple, 1 apricot and yogurt.
• Dinner: pizza according to Dukan, a glass of orange juice.

Recipes of the day

Vegetable moussaka

• Pour 100 g of frozen mixed vegetables (peppers, green beans and cauliflower) into a preheated pan, add salt, add 30 ml of water and simmer for 10 minutes.
• Beat 2 eggs with 50 ml of skim milk, add a little and add to the vegetables.

Cooking under the lid until tender.

Du pizza

• For the dough, mix ground bran (40 g), 1 tablespoon each. COM and cornstarch, 2 yolks, 2 tbsp. sour cream or unsweetened yogurt + salt (pinch), and then add whipped proteins to a stable foam.

The dough turns out to be fluffy, flowing, but rather thick. Pour the dough into a pizza pan and bake in the oven until tender.

• Then we put sour cream mixed with garlic (3 tablespoons + 1 clove) on the cake, 100 g of turkey ham or chicken meat, grated pickled cucumber (1 pc.), Tomato circles (1 tomato) and grated cheese (80 g) ...

Pizza should be baked until golden brown.

Saturday

On Saturday we can do almost everything except sweets. Potatoes, pasta, legumes. The menu on this day has expanded significantly and you can cook anything you want.

Menu of the day

• Breakfast: Milk millet porridge, bran with yogurt, green tea with a slice of grain bread.
• Lunch: Naval pasta, glass apple juice sugarless.
• Snack: Vinaigrette with a slice of bread.
• Dinner: Fried liver in sour cream sauce.

Recipes of the day

Naval pasta

• Pour a little oil into a saucepan and fry in it 80 g of sliced \u200b\u200bonions, 50 g of grated carrots, 1 small diced tomato.
• Then add 300 g of ground beef, salt and pepper.

Simmer meat dressing with vegetables for 15 minutes. In a separate saucepan, cook ½ pack of durum wheat horns until tender, then rinse and mix with the meat.

Liver in sour cream

• In a frying pan, fry 0.5 kg of liver cut into portions until golden brown, then add onion half rings (1 head).
• We fry everything together for another 10 minutes, and then spread to them 100 g of low-fat sour cream, 50-80 ml of water, salt and pepper to taste.

Simmer the dish under a lid over low heat for 10 minutes.

Sunday

The seventh day of the ladder diet can rightfully be called a belly holiday. On this day, instead of 1 meal, you can have a meal with any dishes you want.

It is even allowed to eat dessert and drink a glass of wine. Prepare any meals on this day.

Almost everyone knows about the classic Ducan Diet. Reading reviews about it, you are simply amazed how really effective this system is. People who have lived for years in captivity to their own bodies throw off the shackles once and for all.

Such popularity of this weight loss program has led to the fact that today the Internet is literally overflowing with different ones, and for the "Cruise" stage it became possible to lose weight without starving.

You can make yourself delicious desserts at home, and even bake pancakes and bran bread without a gram of flour. There are several such recipes on our website.

Naturally, it is easy to get lost in such a variety, and therefore we decided to compose an approximate menu in the table for 14 days of "Cruise" from the best dishes. Do not forget that "Cruise" consists of protein and protein-vegetable days, which we took into account when drawing up the menu.

• For breakfast, we suggest giving preference to custard coffee with skim milk or green tea from drinks.
• For a snack, it is better to drink water or a glass of skim milk. And from food to prefer salads or yoghurts, kefir with bran. A snack is not a complete meal, but an additional measure against hunger.
• We recommend ending the dinner with black tea with a slice of lemon.
• And for dinner, limit yourself to herbal tea.
• During the day, you need to drink 2 liters of water and consume 20 g of bran.

Day number	Breakfast	Snack	Lunch	Dinner
Day 1 Protein	Pancakes according to Ducan	Curd with herbs	Steamed fish cakes	Dukan pancakes with meat
Day 2 Protein	Omelet from 2 eggs and 50 ml of milk	Cocktail made from kefir, curd, vanilla, bran and sweetener	Pork in veal foil	Ducan liver pancakes in sour cream
Day 3 Protein and vegetable	Zucchini pancakes according to Dukan	Salad of crab sticks, eggs, lettuce and green onions with sour cream and garlic.	Fish in onion-carrot fried	Boiled cauliflower with chicken meatballs
Day 4 Protein and vegetable	Vegetable moussaka (omelet with vegetables)	Fresh cucumber and tomato salad in sour cream	Borscht without potatoes	Cabbage schnitzel in egg batter
Day 5 Protein	Dukan cheesecakes	Yogurt with bran and sweetener	Chicken broth (200 ml) and fillet (200 g)	Dukan curd casserole
Day 6 Protein	Curd with sour cream and sweetener	Milk and muffin according to Ducan in the microwave	Fish in the oven in foil with herbs	Squid baked in the oven with egg and mushrooms
Day 7 Protein and vegetable	Dukan bread + lettuce + Philadelphia cheese light	Carrot and cabbage salad with vinegar, flax oil and salt	Creamy soup with cauliflower	Fried zucchini roll with tomato and sour cream-garlic sauce
Day 8 Protein and vegetable	Lettuce salad, fresh cucumber, radish and sour cream.	Boiled egg salad, fresh cucumber, herbs and sour cream	Fish meatballs in tomato sauce	Stew of courgettes, eggplant, peppers and tomato in the oven.
Day 9 Protein	Milk-bran porridge.	Omelet	Seafood cocktail with shirataki noodles.	Fish baked in the oven.
Day 10 Protein	Slice of du-bread + slice of turkey ham. You can make 2-3 sandwiches.	Crab sticks	Grilled chicken	Lazy dumplings according to Dukan
Day 11 Protein and vegetable	Pumpkin pancakes according to Dukan	Korean carrot salad	Sorrel soup without potatoes with boiled eggs	Mushrooms with meat and zucchini in a pot
Day 12 Protein and vegetable	Carrot and ginger cake (see recipe above)	Cabbage cutlets with boiled asparagus	Vegetable stew with chicken	Pizza according to Ducan
Day 13 Protein	Boiled eggs (2 pcs.), Cottage cheese with sweetener.	Kefir with celery and a pinch of salt	Ukha with onions and herbs + fish fillet (300 g)	Chicken cutlets in a creamy sauce
Day 14 Protein	Fried eggs with ham and tofu	Homemade cheese and du-bread	Dukan dumplings	Veal zrazy with boiled egg

As practice and numerous reviews show, the French Dukan diet really effectively fights overweight. Without hunger strikes and with a fairly varied diet, you can lose weight, and this is not fantasy, but bare facts.

The diet was developed by Dr. Pierre Dukan, a renowned French nutritionist. The principle of the Ducan diet is an increase in protein foods in the diet while reducing the amount of carbohydrates and fats.

Being on a diet can be both relatively short-term and long-term for significant weight loss. The method of losing weight does not require strict adherence to the regimen of food intake and its quantity. You will not gain weight even if you eat dinner after 6 pm. Eat as much as you like, but remember to drink 2 liters of liquid a day, including third meals.

Dr. Ducan's diet is one of the most effective. This is not just a diet, but a whole nutritional system, consisting of four successive stages, decreasing in proportion to the complexity. The system rules are not advisory in nature, but must be followed. This is the only way to achieve the desired effect.

Stages of the Ducan diet

The first stage of the Dukan's diet "Attack"

The shortest and most efficient stage. Only foods rich in protein are eaten, without restrictions. An "attack" is made on the adipose tissue, which starts the process of its splitting. Digesting proteins requires more energy than digesting carbohydrates and fats, which also has an effect.

The duration of the stage is 3-10 days, no more, and is determined based on the body weight and the planned weight loss:

• overweight less than 10 kg - 3 days;
• overweight 10-20 kg - 3-5 days;
• overweight 20-30 kg - 5-7 days;
• with overweight of 30 kg or more - 5-10 days.

Set realistic goals for yourself. If the bar is set too high, the diet will be uncomfortable. In addition, it will be difficult at the third stage - stabilization.

Products used at the "Attack" stage:

• Lean meats: veal, beef, rabbit, horse meat, lean ham (without skin). Pork and lamb are prohibited. When cooking, do not use fat, butter and vegetable oil, sour cream.
• Bird: any, except goose and duck, without skin.
• By-products: liver and kidneys (if there are no diseases of cardio-vascular system), veal tongue, beef tongue (front part).
• Fish and seafood: of all types, of any preparation.
• Eggs: hard-boiled and soft-boiled. Fry in a Teflon-coated pan (no oil). With an increased content of cholesterol in the blood, consume no more than 3-4 yolks per week, protein - without restrictions.
• Milk products:fat-free.
• Additives and condiments: black, green, herbal tea, coffee. Salt, mustard, spices, vinegar, Coca-Cola Light are allowed in moderation.

You can eat foods from only one group at a time, they can be combined with each other.

Are prohibited legumes, because although they are high in protein, they are also high in carbohydrates. Sugar should not be consumed. Instead, a sugar substitute.

Be sure to drink at least 1.5 liters of unsalted water, add 1.5 tablespoons of oat bran to food a day and walk for at least 20 minutes.

The breakdown of adipose tissue can cause dry mouth, bad breath, and slow bowel movements. Do not be intimidated by this, drink more fluids. On the third day, the feeling of hunger disappears, the amount of protein consumed decreases, and at the same time unpleasant phenomena decrease.

The second stage of the Ducan diet "Alternation"

At this stage, protein-vegetable days alternate with protein ones. The most comfortable alternation is 1/1: one protein-vegetable day, then one protein day. It is allowed to alternate from one to five protein-vegetable days, followed by the same amount of protein.

If you want to lose less than 10 kg, then a 1/1 rotation is recommended. If the desired weight should decrease from 10 to 20 kg, the number of days in the series increases. Over 20 kg - alternation 5/5. This alternation is more efficient, but more difficult to tolerate.

The stage continues until the desired weight is reached. On average, this takes two to six months.

All products that were allowed at the first stage can be eaten at the second, in any proportions. Plus the second stage products.

Allowed: cabbage, cucumbers, tomatoes, radishes, green beans, dill, leeks, spinach, asparagus, celery, lettuce, zucchini, eggplant, bell peppers, mushrooms. You can eat carrots and beets, but not at every meal.

It is prohibited: potatoes, all cereals, pasta, peas, beans, lentils, corn, olives, avocados.

Vegetables can be eaten raw, boiled, or steamed, in any quantity and at any time of the day, individually and in any combination. You can bake vegetables in the oven, also with meat or fish. Vegetable salads are not seasoned with vegetable and olive oil! Dr. Ducan recommends doing salad dressings based on paraffin oil or yogurt with a minimum fat content (but not fat-free), with the addition of mustard and balsamic vinegar. If desired, you can add a little salt, pepper, garlic, a few basil leaves. Paraffin oil contains no calories and will not harm your health either. But if the dose is exceeded, its laxative effect may appear.

For a change, you can add to your food in reasonable quantities onions, lemons, soy sauce, a tablespoon of ketchup, all the additives and seasonings from the first stage.

The "Alternation" stage is less strict than the first. The permitted foods can be eaten in any combination, as much as you want and at any time. Usually, at the beginning of the stage, the weight decreases markedly.

It is imperative to add two tablespoons of oat bran to your food and drink at least 1.5 liters of water daily. Hiking increases to 30 minutes.

According to statistics, about half of the people using the Ducan diet stop at the second stage. 85% of the second half achieve the desired results.

The third stage of the Dukan diet "Consolidation"

So, the weight has reached the desired, or approached it. The third stage consolidates the result and does not allow the lost kilograms to return. It is important to define an achievable goal for you, the weight you will feel comfortable with, the "correct" weight for the author. You should not strive for excessive weight loss.

The duration of the stage is determined at the rate of 10 days per 1 kilogram dropped in the two previous stages. The menu is expanding. You can eat more tasty and high-calorie food, but in small quantities, since at this stage there is a danger of returning the previous weight. Any overeating can trigger this process. In the words of Dr. Ducan your new "weight does not belong to you yet." You have to get used to it and be sure to keep it. Returning to old habits will have dire consequences. The body will use any excuse to restore its fat stores.

Allowed all products of the first and second stages, as well as hard cheeses and fruits.

From fruits are prohibited bananas, grapes, cherries and dried fruits. In one day, you can eat only one medium-sized fruit: one orange, peach, or one apple, one pear, etc. For larger or smaller fruits, one serving per day is allowed: one saucer of berries, one slice of watermelon or melon, two apricots or kiwi.

Allowed two pieces of wholemeal or bran bread, 40 g of cheese per day.

One serving of starchy foods per week in the first half of the third stage and two servings per week in the second half. These are pasta, cereals, potatoes, lentils. Durum wheat pasta, couscous, bulgur (they are also made from durum wheat), polenta, brown rice will be preferable. Potatoes are cooked in their skins. No oil is added to these products. That is, if you lost 8 kg, the duration of the third stage will be 80 days. In the first 40 days, you can eat the above products once a week, in the next 40 days - twice.

Lean meat can now be supplemented with ham, ham, and even roast pork. They can be eaten once or twice a week. Ham can be of any fat content, but not raw smoked. Also, do not eat the top layer of the ham.

Now you can afford the holiday table with a glass of wine and a sweet dessert - once a week in the first half of the stage and twice a week in the second half. However, there are two conditions: do not impose additives, holidays should not be in a row one after the other. These holiday tables are mandatory, like other components of the diet!

Such indulgences give the necessary psychological relief, enjoyment of food (which we also need) and will not harm the diet, but only if all the rules are followed.

Another important condition is one protein day per week, which will greatly help to consolidate the result in the transitional third stage.

Two tablespoons of oat bran and at least 25 minutes of walking a day.

The daily water intake is also 1.5 liters.

Are prohibited nuts, white bread.

The fourth stage of the Dukan diet "Stabilization"

The final and most important stage of maintaining the achieved weight. The third transitional stage has been successfully passed, the metabolism has become more balanced. The way of life has returned to its usual course, now there are almost no restrictions. However, there is still a danger of regaining excess weight. The guideline in nutrition is the diet of the third stage. It is a healthy diet that provides everything a person needs. It will keep you from gaining weight again.

Three simple rules will help you keep fit:

1. One protein day per week as in the "Attack" stage, preferably on Thursday.
2. Three tablespoons of oat bran and 1.5 liters of water per day.
3. 20 minutes walk daily, plus the author prescribes the refusal of the lift.

These rules should be followed throughout your life.

Other diets: