Duja's diet: weekly menu, recipes, nutritional features

6 November 2021

The appearance of the diet is due to the European nutritionist Pierre Dukan. His career began after an acquaintance asked him to prepare a special menu to get rid of excess weight, and Dukan did not refuse. The patient managed to lose 4 kg in 8 days.

The nutritionist has devoted the next thirty years of his life to studying the effects of certain foods on the human body, as well as their possible compatibility. The result of the work has now become the famous Dukan diet.

The essence of the diet

There are 72 foods in the diet that contain protein. Another 28 are vegetables. The main emphasis is on ensuring that a person not only loses weight, but also maintains it. How can this be achieved? By reducing the level of carbohydrates in your diet. Therefore, the diet is called "low carbohydrate" or "high protein".

What is the weekly Ducan Diet menu? This will be discussed in separate sections.

Phases

Those who want to experience the effects of the Ducan diet should consider its component stages. There are four of them. The first two are aimed at reducing weight and achieving the desired figure on the scales, the third is designed to strengthen the result obtained. The fourth step is to maintain a new weight and keep the body in this position.

The weekly menu for each phase of the Ducan diet is presented in the relevant sections.

It is important to remember that the heavier a person is, the longer his diet will be.

Calculation of stages

It depends on how many kilograms you need to throw. Thus, in the first stage of the "attack", if you need to get rid of 1-5 extra pounds, the number of days is 1-2. For those who want to lose 5-10 kg, the time spent in the first stage varies from 3 to 5 days. For those who need to lose more than 10 kg, the duration of this stage will be 5-7 days.

The "cruise" or second phase lasts from 2 to 6 months.

The third stage is "Unification". Its passage depends on the amount of weight thrown. 1 kg of weight is equal to 10 days of "Unification". So, if you manage to lose 10 kg, you will have to endure 100 days of the third stage.

It is important

It is extremely important to follow these tips when following the Ducan diet:

Physical activity is mandatory. It can be any sport that likes to lose weight - go to the gym, yoga, dance. In general, everything. 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 eliminate stool problems. If you follow a diet, you may experience anxiety such as constipation. To prevent this, those who lose weight are advised to drink the specified amount of fresh water. In addition to affecting the functioning of the intestines, water is also an excellent means of moisturizing your skin.

Consumption of fermented dairy products should not exceed 1 liter per day. This volume is sufficient for the normal functioning of the digestive system.

pros

The benefits of changing your diet include:

Eating enough protein helps strengthen muscle tissue.
Due to the consumption of too much water, the skin becomes more elastic.
Diet "orange peel" - helps fight cellulite.
If you follow it, you do not need to eat for hours. There are no strict rules for this diet.
You can eat as much as you want from the allowed products. Thus, the weight loss does not feel hungry.
It is not necessary to constantly count calories when following this diet.
Recipes are very diverse. This will help you eat delicious.
The diet can be maintained for a long time. It is safe for health.

The bonus is a menu for the week according to the Ducan diet for each stage.

Cons

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

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

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

The first stage. What can you eat?

This is called an "attack". Aimed at active weight lossAccording to the Ducan diet, the menu of the week provides a diet based on protein products. These are fish, meat, eggs, dairy products.

The list of approved products is provided below:

Meat - beef, chicken, turkey, veal, rabbit.
By-products - veal and chicken liver, chicken stomach, chicken heart, calf kidneys and tongue.
Any fresh fish.
Any seafood - shrimp, mussels, squid, octopus.
Eggs. There are restrictions here. Yellow can eat 2 pieces at a time, there is no limit to protein.
Low-fat dairy products: milk, kefir, cottage cheese, natural yogurt.

Everything is made without the addition of fat. You can eat any amount, forget to count calories. A weekly sample of the Ducan diet is presented below in the "Attack" menu.

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. in a day.

Of course, there must be restrictions on this. It is important to strictly follow the diet to achieve the desired result.

The first stage menu

The weekly menu on the Ducan diet for the "attack" phase is not as varied as we would like. But protein gives a feeling of satiety. The approximate weekly diet is listed below. If you need to lose more than 10 kg, it is worth noting that the phase lasts a week.

Monday

Breakfast. Up to 1% fat cottage cheese, milky green tea.
Supper. Chicken broth with pieces of chicken, grilled breast, weak coffee with milk.
Lunch snack. A glass of kefir.
Supper. Lemon juice and spicy offal salad, tea.

Tuesday

Breakfast. Boiled chicken eggs or omelet from two eggs, coffee with milk.
Supper. Fish meatballs in tomato paste sauce, tea or coffee.
Lunch snack. Beef soup.
Supper. Allowed meat cutlets, milky green tea.

Wednesday

Breakfast. Protein cottage cheese casserole, coffee with milk.
Supper. Seafood salad, boiled fish, tea or coffee.
Lunch snack. A glass of milk or yogurt.
Supper. Chicken with yogurt sauce, milk tea.

Thursday

Breakfast. Cheesecakes with yogurt sauce, coffee.
Supper. Offal soup, turkey or steamed chicken, tea.
Lunch snack. Boiled eggs, a glass of kefir or milk.
Supper. Protein-bone casserole, milky green tea.

Friday

Breakfast. Steamed meatballs, coffee.
Supper. Beef broth with pieces of meat, meat casserole, milk tea.
Lunch snack. Milk pudding, yogurt.
Supper. Boiled shrimp, tea.

Saturday

Breakfast. Squid and shrimp salad with lemon juice, coffee with milk.
Supper. Curd casserole with yogurt sauce, milk tea.
Lunch snack. Chicken souffle, green tea.
Supper. Steam the cutlets with tomato sauce.

Sunday

Breakfast. Chicken and beef salad with eggs, coffee with milk.
Supper. Boiled chicken legs, coffee or tea.
Lunch snack. A glass of milk or kefir.
Supper. Curd, puree with yogurt.

This is what the menu of the week in the "Attack" phase of the Ducan protein diet looks like. You can and should change your diet according to your tastes and fantasies.

The second stage

Its name is "Cruise". About half a year is the duration of the "Cruise" phase of the Ducan diet. The alternation of protein days and protein-vegetable days in the weekly menu is an innovation that contributes to a more varied diet.

You can change the days because it is convenient to lose weight. Someone chooses one day a day, someone chooses two in two. Others reach five protein days, followed by five protein-vegetable days. Everyone chooses independently. Dr. Ducan himself recommended that the queue should be followed suddenly. This scheme is the safest and easily tolerated by the human body.

The cruise includes all the products allowed in the first stage, plus starch-free vegetables.

What to eat

During the "cruise" phase, the menu of the week expands, as mentioned above, according to the Dukan diet. Now vegetables are added to the meat. And here is a list of products to lose weight:

Vegetables - cucumbers, tomatoes, bell peppers, zucchini, radishes, asparagus, beans, cabbage, pumpkin, lettuce, celery, soy.
Milk drink - 1 piece. in a day.
Sugar-free baby cocoa - 7 grams per day.
Skim milk powder - 3 tbsp. l. in a day.
soy sauce - 1 tspbir per day.
3% per day - 30 grams of sour cream.
chicory - 1 tspbir per day.
Poultry sausages - 100 grams per day.
Cheese 7% fat - 50 grams per day.

Menu for the second stage

The ration for the week is an estimate, taking into account the duration of the cruise. Weight loss may include new foods based on a list of foods that are allowed.

Monday

Breakfast. Fried egg with two eggs with cheese, milk chicory.
Supper. Vegetable soup with chicken, vegetable casserole, tea or coffee.
Lunch snack. Fermented milk drink - 1 piece. , Curd casserole.
Supper. Salad with beef and vegetables, spicy, milky green tea with sour cream.

Tuesday

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

Wednesday

Breakfast. Curd casserole with yogurt sauce, boiled egg, coffee with milk.
Supper. Vegetable fish soup, meat stew with red bell pepper, chicory.
Lunch snack. Turkish sausages, tea.
Supper. Chicken fillet with cheese, green tea with milk.

Thursday

Breakfast. Vegetable salad with sour cream, cocoa with milk.
Supper. Vegetable soup with entrails, vegetable casserole, chicken souffle, tea or coffee.
Lunch snack. Cottage cheese with spices and cucumber, kefir.
Supper. Fish meatballs in tomato sauce, green tea.

Friday

Breakfast. Boiled eggs with sausage, coffee with milk.
Supper. Beef soup with sour cream squid, stuffed with chicory.
Lunch snack. Shrimp boiled in lemon juice, tea.
Supper. Curd casserole, milky green tea.

Saturday

Breakfast. Light vegetable soup, chicory.
Supper. Turkey meatballs, vegetable salad, milk tea.
Lunch snack. Curd with yogurt.
Supper. Stuffed pepper, green tea.

Sunday

Breakfast. Scrambled eggs with chicken and sweet pepper, coffee with milk.
Supper. Offal and vegetable soup, turkey with cheese and sour cream, tea.
Lunch snack. Kefir with cucumber and herbs.
Supper. Boiled squid, milky green tea.

As you can see, according to the Dukan diet, the menu of the week in the "Attack" and "Cruise" phases is designed so that those who lose weight do not feel hungry.

It is important to know

Eat 2 tablespoons of oat bran every day.

If you have constipation, eat 1 tablespoon of wheat bran.

It is recommended to consume no more than 800 grams of dairy products per day.

Don't be afraid to slow down. This is due to the appearance of vegetables in the diet. Active dumping of extra pounds occurs only during the "Attack" phase, thanks to a protein diet. During the "cruise" phase, the weight can stand for several days. Thus, the body is rebuilt for a new diet.

"Merger"

The weekly menu for weight loss according to the Ducan diet is gradually expanding. The third stage, called "consolidation", is a clear example of this. There is a gradual return to normal life and habits. The main purpose of this stage is to consolidate the weight gained. There is a "payment" of "Consolidation" for 10 days for 1 kilogram lost. So, if you manage to lose 10 kg, the fixation phase will be 100 days.

At this stage, the menu includes foods containing starch. And another pleasant point is the "banquet". The moment when you can pay for everything your soul desires.

The number of "consolidation" days is divided into two parts. First, you can eat 1 serving of starchy foods and have a party once a week. Second, it allows you to "feast" twice a week and eat starchy foods. If the third stage lasts 100 days, then it is halved. The first 50 days - one starchy meal a week and a "feast". The second 50 days is 2/2, respectively.

This is possible

The diet expands and includes:

Pasta. It should not exceed 200 grams per meal.
Lentils are also 200 grams.
Beans, peas and other legumes. Their share is 200 grams.
Potatoes and rice. The first is boiled or cooked. Its quantity is 1-2 pieces. The following amounts of rice are allowed: boiled and polished - 125 grams at a time, whole grains - 200 grams per meal.

Banquet

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

Two consecutive holidays are prohibited.
You can have a party, but no extras. They put in a portion, ate it, and forgot until the next belly feast.
The holiday meal includes first course, second course and dessert. All this in quantity - 1 piece. That is 1 first, 1 second and 1 dessert.

An important rule from Ducan

If the third stage is observed, you should choose a "fasting" day for yourself, that is, protein, and observe it for a lifetime.

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

As for the menu for the week of the Ducan protein diet for the third phase, it is based on 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 various meal options.

The last stage

Slowly, but surely, the extra pounds went away. Achieved a subtle, precious goal - a certain number of kilograms of arrows on the scales. But it is too early to rest and start "breaking". Weight is an insidious thing, it will gradually return.

What to do? Is it all in vain and the risk of returning unwanted pounds is high? Don't panic. By following the approximate menu for a week on the Ducan diet, you will lose weight forever.

The fourth stage is stabilization. What does this include?

Return to a normal diet. Well, as always. . . The slimmer eats according to the rules of the third stage - "Consolidation". Protein and vegetables can be eaten in any amount, fruits - once a day, 2 products with a slice of cheese and starch.
Make sure you choose a protein day and stick to it. By eating what he wants 6 times a week and giving only 1 day of protein, a person will be able to maintain the weight gained by such activities.
Drink 2 liters of fluid every day.
Eat 3 tablespoons a day. l. oat bran. And this rule is now followed for life.
We do not forget the walks. At least 20 minutes a day.
About sports - both. You need to read three times a week. At least an hour. If possible, spend 1. 5 hours on your body every day.

To whom the diet is contraindicated

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 is completed. Cleansing the body is related to protein intake. This is dangerous for those who suffer from metabolic disorders.
Patients with pancreatitis, diabetes mellitus. The fact is that with such a diet, a metabolic disorder is inevitable. And people with pancreatic diseases need a complete and balanced diet.
Patients with gastrointestinal diseases (gastritis, gastroduodenitis, duodenal ulcer), as well as kidney problems. Shock dose of protein will adversely affect the functioning of these organs and can lead to exacerbation of certain diseases.
People with a weak gallbladder.
For those suffering from persistent constipation. Diet can make the situation worse.
Pregnant and lactating women.
Girls with menstrual problems.
For women during and before menopause. Diet increases stress on the endocrine system. And at this point in life, he is overworked, so you should not give him extra loads.
People with unstable psyche and increased emotionality. Diet implies a lack of carbohydrates, which adversely affects the activity of the brain.

Recipes. "Attack"

Below are recipes for the weekly menu on the Ducan diet. They are designed for all four stages starting from the first.

The recipes in the "Attack" phase of the Ducan diet menu for a week include:

1. Spaghetti "Shirataki" with "Bolognese" sauce

Ingredients: "Shirataki" - 340 grams (packaging), minced beef - 200 grams, onion - 1 piece. Cheese - 50 grams, but you can already, tomato paste - the allowable amount. Oregano, basil, pepper - favorite spices, a little water.

Preparation: Fry onion and minced meat in a dry pan. Add tomato paste, spices and simmer for 2 minutes. Add water to the prepared minced meat and add grated cheese. Remove from salt and heat.

Prepare "Shirataki" as described in the package. Rinse under cold water and boil in boiling water for 2-3 minutes. Throw in a colander, strain. Combine with minced meat sauce and you can eat.

2. Chicken breast in kefir

Ingredients: chicken breast - 1 pc. Kefir - 300 ml, salt and spices to taste.

Preparation: Wash the breast and remove the bones. Cut into pieces, rub with salt and spices. Pour kefir over the chicken and leave to marinate for an hour.

Place the marinated breast in a loaf pan. Cover with foil. Bake in the oven at medium heat until tender. Then turn off the oven, remove the foil and allow the pieces to brown.

3. Seafood soup

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

Preparation: Peel the fish, put it in water and cook until half cooked. Then remove. Strain the broth and put the onions and carrots in it. Do not fry these products, just chop them. When the onions and carrots are ready, put the shrimp and fish in the soup and leave to boil. Turn off and serve hot.

4. Beef chops "Vienna"

Ingredients: chop - 2 pcs. , Eggs - 1 pc. , Oat bran for bread - 4 tbsp. l. (optional), wheat bran - 2 tbsp. l. , spices and salt to taste, lemon juice.

Preparation: Wrap the cabbage in a plastic bag and beat. Stir in the bran and place on a plate. Break the egg into a plate. Dip the veal in the egg and roll in the bran.

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

"Cruise"

This is a completely unusual recipe that you should definitely try when you start to lose weight on the "cruise" stage.

1. Herring in salted crust

Ingredients: Herring - 1, 5 kg. sea salt - 5 kg.

Preparation: Peel a squash. Leave the head and scales. The dishes in which the fish is cooked are covered with foil. 3 cm of salt is laid at the bottom. The fish is placed on top of the salt and covered with salt residue. The oven temperature is set at 250 degrees. At this temperature the fish is cooked for an hour. Then the temperature drops to 180 degrees and the brew is cooked 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 liquid sweetener and vanilla flavor if desired.

Preparation: Mix the yolks with the sweetener, sweetener and bran. Beat the whites and pour into the resulting mass. Biscuits are baked at 180 degrees for 15 minutes.

Consolidation Phase Recipes

Recipes for this stage will delight you with the ease of preparation.

1. Fish casserole

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

Preparation: Crush the fish with a fork. Mix the eggs with the milk and pour this mixture over the cans.

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

2. Salad with crab sticks

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

Preparation: Wash vegetables and cut 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 tomatoes - 150 grams, bell peppers - 150 grams, garlic - 20 grams, nonfat kefir - 300 ml.

Preparation: Kefir and garlic are mixed in a plastic bag. A chicken is placed there, the bag is tightly closed and immersed in hot water. Let it sit there for 20 minutes. Then the bag is removed, the fillet is squeezed and, in principle, put on wooden skewers in turn: meat - tomato - pepper. Spread the kebab on a baking sheet and bake in the oven until golden brown.

4. Unusual curd

Ingredients: granulated cottage cheese - 100 grams, bell pepper, a clove of garlic and herbs, classic yogurt - 2 tbsp. l. , salt.

Preparation: Chop pepper, garlic and herbs. Mix with cottage cheese, salt and yogurt. This dish is perfect for dinner.

The result

What do you need to remember from this lengthy article? The following are the main points:

The Ducan diet is a long-term project. It consists of several stages.
The first stage is aimed at rapid weight loss. Its observation period is from 1 to 7 days.
The second stage is the alternation of protein and protein-vegetable days. It should be followed for 2 to 6 months.
The third stage is "Unification". The result is consolidated. What time is it? It all depends on the weight lost. 1 kg is equal to 10 days.
And finally, the final stage is stabilization. This includes returning to normal eating habits.
A protein day is a must. On this day, you can eat only foods that contain protein. This is necessary so that the weight lost by taking a couple of "friends" does not return.
The diet is safe for the body, but has a number of contraindications. Therefore, it is advisable to consult your doctor before starting to monitor it.
You need to drink 2 liters of fluid a day. This includes liquids, tea and coffee from baked goods.
Sport is important. To get results in a shorter time, it is worth taking 1-1, 5 hours a day three times a week.
Walking in the air has not been canceled.

The good thing about the Ducan diet is that a healthy person can follow it for the rest of their lives.