The most effective weight loss system is the duca diet

25 April 2025

Dietitologist Pierre Dukan has prepared a diet to lose weight by 40 years of experience with 40 years of experience, such as the 40-year experience of popularity in both mass and celebrities. The duca runs a lot or a phase diet. At each stage, it should be used only in the products used in the menu that contributes not only to lose weight, but also to protect the result of life.

Basic Rules of Diet Di

The basis of the duca diet was the following principles:

The decrease in daily calorie content is useless.The doctor claims that daily calorie in a diet gave short results. Returning to the usual diet, the weight thrown returns immediately. According to Ducan, only the products that do not collect in your menu should be used in your menu.

The limit in the number of products consumed is not effective.The duca diet is an antipode of monodietal. In any amount of menu to feel complete during the day, it is allowed to use 100 permitted products.

The daily use of oats dandruff- necessity. Pierre Dukan, Oat Bran's fulfillment, remove toxins and toxins from the body. You have to eat 1, 5-3 tablespoons Bran by drinking plenty of drinks every day.

You cannot do without physical activity.Without physical activity, you can reach the point of "not burning kilograms" with a diet and weight. The body works differently with physical force. According to the duca diet, it is necessary to make long walks daily, make morning exercise, advise to play sports or fitness a week and not use the elevator.

According to the rules of the duca diet, 4 main stages must be observed:

Phase attack

Ducan's diet "attack" is the first and effective stage that gives harsh restrictions on the menu. Its main goal is to burn fat assembled in the body. The minimum oily is carried out only by consuming protein products.

The consumption of protein foods by the duca diet contributes to the fast saturation, so the volume of a part of a dish will decrease. The body spends more energy over protein drilling than the excessive weight quickly receives as a result of leaves. Ducan's diet has a sharp weight loss loss in the scene of the "attack", which is motivated by the doctor because he has more stages.

Before observing the duca diet, it should be clearly definedPhase "attack" phase. Defined according to the number of additional pounds:Up to 5 kg = 3 days;Up to 10 kg = 4 days;Up to 15 kg = 5 days;Up to 20 kg = 6 days;More than 30 kg = 7 days.

When the Dukan diet matches the "attack", the following rules should be followed:

Enter the daily menu, drink in plenty of water with water, use a lot of oatmeal 1, 5 stip. With individual intolerance, you can replace the dandruff with buckwheat. You need to drink at least 1, 5 liters of water per day. It is recommended to make morning exercises. It is important to take a walk in the fresh air for at least 20 minutes a day during a diet.

Allowed products

Dukakan's diet "attack" - allowed products:

Lenten meat: calves, rider, beef, pork (6% fat), rabbit;
Bird (other than ducks and gas, eaten for food without skin): chicken, turkey, BILDirc;
Offal: kidneys, liver, language, lungs;
Ham (no more than 4% fat content consumed without skin);
Fish in any form: raw, baked, canned, fried, steamed;
Seafood;
Blonde and chicken eggs: Unlimited amount of protein, yolks not more than 2 pieces per day;
With a minimum percentage of oil content of low -fat or milk and dairy products;
Natural yogurt;
Crab sticks (not more than 7 pieces in a meal).

In the "attack" stage, the duca diet dependent, it is allowed:

Olives, vegetables or rapeseed oil (1 stip per day);
Lemon juice;
Tomato paste (2 tablespoons per day);
Apple, Soy, Balm vinegar;
Herbs and spices: Caraway seeds, thyme, rosemary;
Onion;
Bread powder in the preparation of dough, gelatin and yeast food;
Like a snack of corn (2 pieces per day);
Sugar substitutes.

It is recommended to drink plant, black and green tea, berries, tinctures, coffee, but the day without sugar. The amount of salt used should be reduced to a minimum.

Menu for every day

Ducan Diet - Menu for each for each of the phase attacks (breakfast, lunch, noon snacks, dinner):Monday:

Cutting cheese;
Meat roll with eggs;
Kefir;
Boiled chicken breast.

Tuesday:

Omelet;
Rabbit in tomato sauce;
Kefir;
Drado in grilled sauce in a lemon.

Wednesday:

2 tough eggs;
Beef steak with mustard;
Milk;
The sea cocktail.

Thursday:

Syrniki;
Baked trout in the oven;
Natural yogurt;
Turkey in the creamy sauce.

Friday:

Curd stew;
Sturgeon ear;
Soft eggs;
Teacons made with calf in tomato sauce.

Saturday:

Ham;
Chicken soup;
Kefir;
The stove was baked in the oven.

Sunday:

Hamlet from Hamlet;
Slightly salty herring;
Milk;
Drive the beef.

Stage of alternative Meat roulette

At the "alternative" stage, the coveted result is achieved due to the diet of Ducan diet. This is the main stage in losing weight. His term is already determined by weight loss, that is, when the desired result is achieved, the "alternative" phase ends according to the diet of the duke. At this stage, in the menu, protein products, vegetables and fiber-rich plants are included in addition.

You can use vegetables allowed in both cheese and finished form. However, at this stage, the duca diet menu is allowed every day. Only the protein days ("attack should be called"), vegetables and herbs are allowed in the menu.

Change of protein days with a mixtureDucan diet is already determined based on weight loss:Up to 10 kg = 1/1Up to 20 kg = 2/230 kg or more = 5/5

According to the Duca diet, in the "alternative" stage, the daily consumption of the oatmeal Bransh is needed to increase 2 tablespoons. According to individual indicators, the water can be replaced by wheat bran or buckwheat. The use of cleansed water to 2 liters is growing daily. There should be more physical activity. According to Ducani Diet, at least 30 minutes a day in the "alternative" stage need to walk in the fresh air. Do not forget the morning exercise to achieve speed as a result of weight loss.

What is possible, what can't be eaten?

What can be eaten at an alternative stage according to the Ducan system:

All protein products that are acceptable in the "attack" stage;
All spices and additions included in the "Attack" Phase menu;
Vegetables and Greens: Cucumbers, tomatoes, Bell peppers, Peppers, Pumpkin, Kushu, cushions, Zucchini, Eggplant, onion and -Legged, Celery, Beetroot, Carrot;
1 ugly apple a day;
Mushrooms.

The Duca diet is an important part of the "alternative" phase that can be confused in the first stage of the permitted protein products, and only two types of additional are selected daily.

The following products should be removed from the menu in the "Alternative" stage of the Ducan diet:

Oiled meat and poultry (duck, gas);
Oily milk and dairy products;
Potatoes, peas, beans, corn, lentils;
Avocados, olives, olives;
Grain, pasta and bread products (except for 2 rye bread per day);
Bread, sweet desserts, chocolate;
Sugar;
Mayonnaise.

From the day the menu

Phase of Alternative - Menu in Duca diet (breakfast, lunch, noon snacks, dinner):Monday:

Omelet;
Ear from trout;
Milk;
Rabbit in the sour cream sauce.

Tuesday:

Ovory in French;
Chicken cream-soup;
Cucumber, tomatoes;
Beef steak. White cabbage salad.

Wednesday:

Cutting cheese. Apple;
Seafood cocktail;
Hard eggs;
Different from Dan.

Thursday:

Buckwheat porridge;
Tom Yam soup with shrimp;
Kefir;
Turkey was cooked with vegetables.

Friday:

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

Saturday:

Cucumber rolls;
Borsch with meat;
Natural yogurt;
Mackerel is filled with vegetables in the oven.

Sunday:

Syrniki;
Beef cuts;
Kefir;
Fish soup.

Phase

Consolidation stage according to the Ducan systemIs gradually performing from the diet. At the same time, a person continues to lose weight, but not so intense, about 400 grams per week. The duration of this stage is calculated according to the principle of "consolidation" depending on 1 kg, depending on the kilogram of the previously thrown kilogram. For example, the term of the "Consolidation" stage for a person who lost 6 kg should be 60 days.

The Ducan diet menu expands in the "Consolidation" stage:

Sweet fruits are not added with the exception of bananas, cherries and grapes. However, the daily part of the allowed fruits should not exceed the size of the average apple.
6% of the diet is allowed to present cheese.
You can use potatoes, rice, pasta, peas, beans and legumes twice a week.
At this stage, the daily norm of the oatmeal cube, which is 3 tablespoons by the diet of the shower, is growing. Durchless cleaned water must be drunk at least 1, 5-2 liters per day.

You need to make long walks from 30 to 60 minutes a day to follow, charging or fitness in physical activity.

One feature of the "inholidation" phase, the duca diet is so much"Holidays". These are such foods when they are allowed to eat all the souls and the stomach. They are arranged for dinner once a week and only one meal, for example. In addition, the duca diet, a fast day day - must be implemented in protein. That is, according to the "attack" stage, it is only to use protein products in the menu.

List of recommended products

Allowed dietary products Ducan, in the consolidation stage:

All protein products allowed in the "attack" stage;
All vegetables, additions and spices in the "Inholidation" stage;
Sour and sweet and sour fruit: orange, tangerine, grapefruit, apples, kiwi, pear;
Berries: Melon and watermelon are not more than 400 grams per day;
Rice, potatoes, corn corn, peas, pasta, starch - 2 times a week starch;
6% of oil content not more than 40 g per day cheese;
Honey - 3 teaspoon a day;
2 slices of bread.

Advanced menu

Dukakan's diet - in the penitation stage (breakfast, lunch, noon snacks, dinner):Monday:

Oatmeal with honey;
Chicken soup with noodles;
Orange;
Meat in French. Salad "Vitamin".

Tuesday:

Omelet with ham and cheese;
Borsch with meat;
Mandarin, Kiwi;
Pilaf with beef. Cucumber, tomatoes, Bulgarian peppers.

Wednesday:

Syrniki;
Paelia with seafood;
Apple;
Turkey was filled with plum in the oven.

Thursday:

We are cut with honey;
Meat hodgepodge;
Cucumber, spinach;
Pushes of potatoes. Chicken liver. The carrot salad.

Friday:

2 tough eggs;
"Holiday" - everything we want for the duca diet;
Kefir;
"Tom-Yam" soup with seafood.

Saturday:

Natural yogurt;
Seafood;
Kefir;
Bent by chop.

Sunday:

Curd stew;
Ear from sturgeon;
Grapefruit;
Pasta with cheese and ham. Green.

Stabilization stage

The Ducan diet is the rules of food behavior, which should be watched in life in order to maintain the results of stabilization stabilization stabilization and more weight gain.

According to the duca diet, you must follow the main 4 principles in the "stabilization" stage:

Use 3 tablespoons of oatmeal pitcher and use at least 1, 5-2 liter of water per day;
Pay special attention to your physical activity: Avoid elevators, take daily walks for at least 30 minutes, do morning exercise, engage in fitness;
To organize a protein unloading day for the "attack" stage once a week;
Food in daily diets, all products or "consolidation". It is recommended to use the fruits in the morning menu.

According to the duca diet, the "stabilization" stage is no longer a limitation, but a way of life. Don't worry about the holiday when you want to enjoy the tastes of culinary so far, because you can have a "Holiday" today. A day after the "abdominal remote", the protein should be organized "attack" to avoid gaining weight.

Allowed and prohibited products

According to the Ducan system, products in stabilization are allowed:

Low varieties of meat (beef, calves, rider, pork 6%, rabbit);
Poultry meat: chicken, Turkey (without skin);
All types of fish in any cooking change;
Low strong milk and dairy products;
Seafood;
Offal;
Lean ham without skin;
Chicken and blonde eggs;
All vegetables (potatoes and legumes are consumed in the menu no more than 2 times a week);
Fruits (excluding cherries, bananas and grapes), are recommended to use the first half of the day;
3 teaspoon a day;
Bread (2 slices per day), pasta;
Lemon, lemon juice;
Cocoa;
Mushrooms;
Ketchup, tomato paste (2 tablespoons per day), adjaca;
Spices and additives (parsley, coriander, ginger, caraway, pepper);
Gelatin, dough bread powder, yeast;
Vegetables, olive oil;
Tea, coffee, infuse and sugarless herbs of grass.