Ducan's diet: features, phases and recipes

Pierre Dukan is a French neurologist who became popular after the development of a special diet system, thanks to which many managed to lose weight. A friend of the doctor, a businessman who fought against obesity, was the first to try it. After a week of protein nutrition, he managed to lose 2. 5 kg, and after 3 days - another 1. 5 kg. This significant success marked the beginning of Ducan's career as a nutritionist. The advantage of such food is that there is no need to count the calorie content and weigh the dishes. The recipes are simple and inexpensive, they themselves are tasty, healthy and satisfying, and also provide the body with everything it needs.

Overview and Diet Phases

Nutrition is aimed not only at losing weight, but also at maintaining the results when returning to the usual food. The amount of food consumed and the frequency of food intake does not matter, since a person does not feel hunger during it, so he physically feels good. The menu is composed preferably of properly prepared protein foods containing a minimum amount of carbohydrates.

In his method, the doctor offers 4 sequential stages, which have their own characteristics and flow rules. The first 2 make it possible to remove excess weight and normalize body weight, and the 3 and 4 phases contribute to the consolidation of weight loss.

Ducan Diet Staples:

  • meat: chicken, rabbit, turkey, beef, lean bacon;
  • fish dishes and seafood;
  • quail and chicken eggs;
  • low-fat milk, kefir, cottage cheese, yoghurts without additives;
  • tofu cheese.

The complete list consists of 72 foods that can be cooked in a variety of ways. Dishes with spices and herbs are allowed, but only a little is allowed. It is strictly forbidden to use other products. It is also recommended to use 1. 5-3 liters of water per day, depending on the initial weight.

Attack Phase

Fighting excess weight begins with an "attack" on the body's fatty layer. The phase focuses on using protein-rich foods. The "Attack" phase allows the body to spend more energy and energy due to the complex structure of proteins, which take a lot of time and energy to digest.

An example menu "Attacks" for the day looks like this:

  1. Breakfast: protein omelet with low-fat milk, steamed fish, tea or coffee.
  2. Lunch: Herb cooked poultry.
  3. Snack: Seafood and a slice of tofu cheese.
  4. Dinner: fish, plain yogurt or kefir.

The duration of the stage depends on the amount of weight that needs to be removed to normalize the mass:

  • up to 5 kg - 1 day;
  • 10 kg - 3 days;
  • from 10 kg - 5 days;
  • 20 or more kg - 5-7 days.

At this stage, it is important to adhere to all dietary recommendations, do not use extraneous foods, eating only what is allowed.

Cruise Phase

At this stage, 28 more vegetables can be added to the 72 permitted protein foods. In total, you can use 100 different components, with the help of which the weight will go away quickly and without significant effort. The "cruise" phase is often called "interleaving" due to the fact that proteins and vegetables cannot be used on the same day.

Cucumbers, tomatoes, low-calorie vegetables with cheese, bran are allowed for use, but potatoes and other components rich in carbohydrates and starch should be excluded from the diet. You can cook different dishes without limiting the amount and frequency of meals. For all the time, you can lose 1 kg of weight in 7 days. The stage lasts until the person receives the required proportions of the figure and body weight. On average, the duration of the phase is 2-6 months.

Consolidation Phase

During this period, the results obtained are consolidated and a gradual return to the previous diet. Rice, bread, pasta, potatoes and other vegetables with starch, fruits (except for grapes and bananas), sweets are added to the list of 100 products. Every day you need to consume 2-3 tablespoons of bran and 10 ml of honey. Once a week, you need to arrange a day of exclusively protein food.

Sample menu for a day in the "Consolidation" phase:

  1. Breakfast:plain yogurt or low-fat cottage cheese, boiled chicken, egg and tea.
  2. Lunch:steamed hake, raw or stewed vegetables, tea.
  3. Snack:Fruit smoothie.
  4. Dinner:vegetable soup and grilled meat.

The duration of the phase depends on how much you managed to reset before it starts:

  • 5 kg - 50 days;
  • 10 kg - 100 days.

It is important to remember that every 10 days you can lose another 1 kg of weight. In total, if before the "Consolidation" phase you managed to get rid of 10 kg of weight, then during its period you can lose the same amount. If you need more, the duration of the stage should be increased.

Stabilization Phase

The last stage includes all products from the first. A comprehensive plan allows you to shed excess fat and maintain the gains in the previous stages.

There are three main points to consider in this phase:

  • Eat a protein diet once a week.
  • Consume 3 tbsp. l. bran.
  • Be physically active, at least walk a lot.

Sample menu for a day in the "Stabilization" phase:

  1. Breakfast:plain yogurt, 200 g ham, coffee or tea.
  2. Lunch:a protein-based snack - crab sticks (surimi), pate, salmon, yogurt or hard cheese.
  3. Dinner:200 g boiled meat, green tea and hard cheese.

While dieting, it is recommended to get more rest, sleep about 8 hours a day, as well as do light exercise or go to the pool regularly.

Dukan Nutrition Recipes

According to the developed system of the doctor, you need to eat the right foods and cook food without excess fat. With recipes for the Ducan diet, you can make a menu for both every day and for the week. All dishes are easy to prepare: meat, fish and vegetables can be baked, boiled or steamed in a slow cooker.

If there is not enough time, meals can be cooked several days in advance, proportionally increasing the portions of cooking meat, fish or soup. Be sure to follow the diet, eating food at the same time every day. Breakfast, lunch and dinner are the main meals, but if you feel hungry, then it is permissible to easily grab a salad or dessert.

Soups

When dieting, it is important not to forget about liquid foods - the basis of every diet. It is necessary to prepare soups on the Ducan diet without the use of potatoes and other starchy foods. First courses should contain the main component - meat or fish, as well as herbs, a small amount of salt and other permitted ingredients.

Potatoes, legumes and other vegetables with a lot of starch are not added to the soup due to the high amount of carbohydrates. All dishes are tasty and light, and the cooking process is fast.

Okroshka

how to cook okroshka on the ducan diet

Ingredients:

  • 1 liter of low-fat kefir;
  • 200 g boiled chicken breast;
  • 1 egg;
  • herbs and salt to taste.

Cooking Method:

Finely chop the egg and greens. Pour all components with 1 liter of kefir, salt and pepper.

Tuna Soup

recipes for making soups for the ducan diet

Ingredients:

  • 1. 5 tbsp. l oat bran;
  • canned tuna in its own juice;
  • beaten whites of 3 eggs;
  • greens, bay leaves and parsley to taste.

Cooking Method:

  1. Pour 1 liter of water into a saucepan, bring to a boil and add bran. Cook until they swell.
  2. Place the tuna in the boiling mixture, stirring occasionally, add the whipped egg whites.
  3. Season with salt and pepper, add bay leaves and herbs.
  4. Cook for a quarter of an hour. Serve with finely chopped herbs.

Vegetable Chicken Soup

making vegetable chicken soup for the ducan diet

Ingredients:

  • 150 g cabbage;
  • 150 g cauliflower
  • 150 g fresh mushrooms;
  • half bell pepper;
  • 200 g chicken breast.

Cooking Method:

  1. Chop the cabbage finely and put it in boiling water. Cook for 7 minutes.
  2. Divide the cauliflower into inflorescences, add there and cook for the same time.
  3. Chop the mushrooms and fry in a skillet with chopped pepper.
  4. Get the cabbage and chill; leave the broth itself.
  5. In a blender, combine cabbage and a little broth, making mashed potatoes.
  6. Add more stock, thinning the soup.
  7. Cut into small pieces and mix all the ingredients, then heat the soup over the fire.

Snacks and salads

These dishes are great for satisfying your hunger before and after lunch. They usually include meats, vegetables and sauces that are allowed for the diet.

Such dishes are prepared quickly: often you just need to chop the ingredients, season with sauce or olive oil, sprinkle with salt and pepper.

Salted cheese for breakfast

salty cheese as a breakfast option on the ducan diet

Ingredients:

  • 1 kg of low-fat cottage cheese;
  • 1 tspsoda;
  • 6 Art. l. skim milk;
  • 2 egg;
  • salt, spices, herbs - to taste.

Cooking Method:

  1. Mix all ingredients thoroughly with a whisk.
  2. Place in a water bath and stir until smooth.
  3. Arrange in silicone molds and refrigerate.

French ratatouille (cartoon)

preparing ratatouille for the ducan diet

Ingredients:

  • 1 onion;
  • eggplant;
  • bell pepper (red);
  • tomato;
  • cucumber;
  • zucchini;
  • a clove of garlic;
  • salt and pepper to taste.

Cooking Method:

  1. Cut all food into thin rings.
  2. Put them in the multicooker bowl and cook according to the "Stew" program for 40 minutes.
  3. Salt the dish and add garlic a quarter of an hour before the end of the program.

Sea temptation salad

recipe for making salad for the ducan diet

Ingredients:

  • 200 g crab sticks;
  • 200 g boiled or canned squid;
  • 3 eggs;
  • 2 tbsp. l. red caviar;
  • Ducan mayonnaise.

Cooking Method:

  1. Boil and cool eggs.
  2. Cut squid into thin slices, sticks into strips and eggs into cubes.
  3. Stir all the ingredients with the caviar and season with mayonnaise.

Second courses

These ingredients are ideal for feeling full. Many people complain that they cannot get enough soup, so the second course after the soup will allow you to feel full and not feel hungry.

Self-prepared salty cakes, cabbage rolls, mushrooms, meat and even chips can act as such components.

Carrot cake

how to make a carrot cake for the ducan diet

Ingredients for the dough:

  • 200 g finely grated carrots;
  • 8 Art. l. oat bran;
  • 4 tbsp. l. wheat bran;
  • 8 Art. l. dry non-fat milk;
  • 20 g baking powder;
  • 300 ml of low-fat kefir;
  • 2 tbsp. l. orange peel;
  • zest of 1 lemon.

Cream Ingredients:

  • 700 g low-fat soft cottage cheese;
  • 4 tbsp. l. powdered milk;
  • packet of vanillin;
  • juice of 1 lemon.

Preparation:

  1. Mix all dry cake ingredients and add the rest.
  2. Place in a silicone baking dish.
  3. Microwave at 800W for 12 minutes.
  4. Cool and cut into 4 cakes. The inside of the cakes may be wet.
  5. Mix all the ingredients for the cream, thoroughly and whisk.
  6. Smear the cakes with cream, decorate the top with zest.
  7. Leave in refrigerator overnight to soak.

Flaxseed Chips

method of preparing flaxseed chips for the ducan diet

Components:

  • 1 tbsp. l. flax seeds;
  • 1 tbsp. l. chia seeds;
  • 1 tbsp. l. wheat bran;
  • some salt;
  • cardamom, cumin, anise and other spices to taste.

Cooking Method:

  1. Pour chia seeds with half a cup of boiling water and leave for half an hour.
  2. Add flax seeds, bran, spices and salt; mix everything thoroughly.
  3. Form into thin cakes and place on a baking sheet in the oven.
  4. Bake for 20 minutes at 200 degrees.

Christmas Pumpkin Cake

how to make pumpkin pie on the ducan diet

Ingredients (for dough):

  • 4 tbsp. l. oat bran;
  • 2 tbsp. l. wheat bran;
  • 4 tbsp. l. cottage cheese;
  • 2 eggs;
  • baking powder for dough;
  • vanillin;
  • cardamom, cinnamon and ginger.

Ingredients (for jam):

  • 800 g pumpkin;
  • zest of 1 lemon;
  • 100 ml lemon juice;
  • sweetener to taste.

Cooking Method:

  1. To make pumpkin jam: grate raw pumpkin and simmer under the lid. If the pumpkin is dry, you can add a little water.
  2. In the middle of the process, add lemon juice, zest and sweetener.
  3. Continue simmering over low heat until cooked through.
  4. Mix the ingredients for the base and let it brew a little.
  5. Put the cake on the parchment and bake in the oven at 200 degrees for 20 minutes.
  6. Remove the base, spread the jam and place in the oven for another 10 minutes.
  7. Cool, cut into 4 pieces and form a cake.

Dressing sauces

Sauces are essential for dressing salads and appetizers. It is impossible to use store-bought mayonnaise, yogurt, mushroom dressing due to the wrong combination of components in it, high calorie content and the content of flavorings and aromas.

At home, simply make the sauce by following the recipes step by step. The cooking process takes about half an hour, does not require special ingredients and kitchen machines.

Ducan Mayonnaise

recipe for making mayonnaise according to ducan

Ingredients:

  • 3 eggs;
  • 1 tspvinegar;
  • 2 tspmustard;
  • 75 ml paraffin oil;
  • salt and spices.

Cooking Method:

  1. Boil eggs, peel them and cool to room temperature.
  2. Separate the yolks, add salt, pepper, mustard and vinegar.
  3. Stir and leave for 5 minutes, then beat with a mixer for 60 seconds, gradually adding butter.
  4. After a minute, speed up the pace, continuing to pour in oil.
  5. Whisk until a thick white mass is obtained.

Teriyaki Sauce

ducan teriyaki sauce recipe

Ingredients:

  • 100 ml soy sauce;
  • 70 g sweetener;
  • 2 cloves of garlic;
  • 3 tspcorn starch;
  • 50 ml water;
  • 1 tbsp. l. wine vinegar;
  • 1 tspginger.

Cooking method:

  1. Thoroughly peel the ginger and garlic.
  2. Stir starch in water; add the rest of the ingredients there.
  3. Set it on a small fire, after boiling, cook for 5 minutes.
  4. The sauce will be thin at first, but will thicken slightly after cooling.
05.03.2021