The most effective weight loss system – Dyukan Diet


The most effective weight loss system - Dyukan Diet

Dietician Pierre Ducant has developed a diet for weight loss, based on his 40-year practice, which has gained popularity both among the general public and among celebrities, for example, the Duchess of Cambridge and Jennifer Lopez. The multiphase Ducane diet avoids starvation. At each of its stages, you should use the menu of acceptable products that contribute not only to losing weight, but also to maintain the achieved result throughout life.

The basic rules of the Ducane diet

The most effective weight loss system - Dyukan Diet

Ducane's diet was based on the following principles:

Decrease in daily calories is useless. The doctor claims that a decrease in daily calorie intake during dieting provides a short-term result. Returning to the usual diet, the weight lost will immediately return. According to Dyukan, you should use only those products in your menu that do not allow you to accumulate.

The restriction in the quantity of consumed products is not effective. The Ducane diet is an antipode mono-diet. Allowed to use the menu 100 allowed products in any quantity to feel full for the day.

Daily use of oat bran – necessity. Pierre Ducan's statement that oat bran can quickly saturate, remove toxins and toxins from the body. Every day, you should eat 1,5-3 tablespoons of bran, drinking plenty of water.

Without physical exertion can not do. Without physical activity, if you follow a diet, you can reach the point of "Not burning kilograms" when the weight stops. With physical activity, the body works differently. According to the diet Dyukan daily need to make long walks, it is desirable to do morning exercises, exercise or fitness several times a week, do not use the elevator.

According to the rules of the diet Dyukan should observe 4 main stages:

"Attack" – Lasts from 3 to 7 days. The purpose of the "Attack" is to burn the accumulated fats. In the menu of this phase, only protein products are present. The purpose of the "Attack" is to burn the accumulated fats.

"Rotation" – lasts until the moment when the desired result is achieved. The goal of "Alternation" in Dukan's diet is the desired weight loss. At this stage, the menu allows certain vegetables, in addition to protein products.

"Fastening" – continues depending on the weight of the weight. The menu of this phase of the Ducane diet expands and becomes as close to the final admissible.

"Stabilization" – lasts a lifetime. This is a kind of food culture, assimilated in the previous stages of the Ducane diet, allowing you to keep your weight in the norm.

Phase Attack

The most effective weight loss system - Dyukan Diet

Duck's diet "Attack" – the very first and effective phase, providing for strict restrictions in the menu. Its main goal is the burning of fat accumulated in the body. It is carried out by using in the menu exclusively protein products with a minimum fat content.

The consumption of protein foods on the Ducane diet promotes rapid saturation, hence the volume of a portion of one meal decreases. On the digestion of protein, the body spends more energy than it receives from it, resulting in excess weight quickly goes away. It is at the stage of "Attack" diet Dyukan is observed a sharp weight loss, which in the opinion of the doctor himself motivates to further stages.

Before observing Ducane diet should be clearly defined duration of the "Attack" phase. It is determined based on the number of extra kilograms:

During the compliance with the "Attack" Ducane diet should follow the following rules:

Include in the daily menu the use of 1,5 tablespoons of oat bran, abundantly washed down with water. With individual intolerance, you can replace bran with buckwheat. It is necessary to drink at least 1,5 liters of purified water without gas per day. It is recommended to do morning exercises. During the diet, it is compulsory to go for a walk in the fresh air for at least 20 minutes a day.

Permitted products

  • Lean meat: veal, horse meat, beef, pork (6% fat), rabbit;
  • The bird (except ducks and goose, is used for food without skin): chicken, turkey, quail;
  • By-products: kidney, liver, tongue, lungs;
  • Ham (no more than 4% fat, used without skin);
  • Fish in any form: raw, baked, canned, fried, steamed;
  • Seafood;
  • Eggs quail and chicken: protein in unlimited quantities, yolk no more than 2 pcs per day;
  • Low-fat or with a minimum percentage of fat content, dairy and sour-milk products;
  • Natural yogurts;
  • Crab sticks (no more than 7 pcs per meal).

As supplements for Dukan diet in the phase of "Attack" are allowed:

  • Olive, vegetable or rapeseed oil (1 tbsp per day);
  • Lemon juice;
  • Tomato paste (2 tbsp a day);
  • Apple, soy, balsamic vinegar;
  • Herbs and spices: cumin, thyme, rosemary;
  • Onion;
  • Baking powder, gelatin and yeast for cooking;
  • Gherkins as a snack (2 pcs per day);
  • Substitutes for sugar.

Observing the diet Dyukan recommended during the day to drink herbal, black and green teas, decoctions of berries, tinctures, coffee, but without sugar. The amount of salt used should be reduced to a minimum.

Menu for every day

Ducane Diet – a menu for each for the Attack phase (breakfast, lunch, afternoon snack, dinner):

  • Omelet;
  • Rabbit in tomato sauce;
  • Kefir;
  • Dorado in lemon grilled sauce.
  • 2 hard-boiled eggs;
  • Beef steak with mustard;
  • Milk;
  • Seafood cocktail.
  • Cheesecakes;
  • Trout baked in the oven;
  • Natural yoghurt;
  • Stewed turkey in creamy sauce.
  • Cottage cheese casserole;
  • Ear from sturgeon;
  • Soft-boiled egg;
  • Veal medallions in tomato sauce.

Phase Alternation

The most effective weight loss system - Dyukan Diet

Ducane's diet in the phase of "Alternation" achieves the desired result. This is the main stage in losing weight. Its duration is determined by the loss of excess weight, i.e. when the desired result is reached, then the phase "Alternation" according to the Ducane diet is completed. At this stage in the menu, in addition to protein products, vegetables and greens, rich in fiber, are introduced.

You can consume allowed vegetables both raw and ready-made. However, they are allowed in the menu for the Ducane diet at this stage, not every day. It should be alternated exclusively protein days (according to the phase of "Attack") with mixed (when the menu allows vegetables and greens).

Alternation of protein days with mixed on the diet Dyukan is determined based on the desired loss of excess weight:

According to the Dukan diet in the "Alternating" phase, it is necessary to increase the daily intake of oat bran to 2 stalks. According to individual indications, they can be replaced with wheat bran or buckwheat, brewed on water. Increase the use of purified water to 2 liters per day. The physical load must also be greater. According to the Ducane diet, it is necessary to take a walk in the fresh air not less than 30 minutes per day during the "Alternating" phase. Do not forget about the morning exercises for the speedy achievement of the desired result of weight loss.

What can you do that you can not eat?

What can be eaten in the phase of the Ducan system?

  • All protein products allowed in the "Attack" phase;
  • All spices and additives included in the menu phase "Attack";
  • Vegetables and greens: cucumbers, tomatoes, bell peppers, pumpkin, asparagus, spinach, parsley, lettuce, cabbage, radish, zucchini, eggplant, leek and onions, celery, string beans, beets, carrots;
  • 1 unsweetened apple a day;
  • Mushrooms.

An important nuance of the phase "Alternation" of the Ducane diet is that the protein products permitted in the first phase can be mixed arbitrarily, and from the additional one you can choose only two types per day.

In the phase "Alternating" on the Ducane diet, the following products should be excluded from the menu:

  • Fatty meat and poultry (duck, goose);
  • Fatty milk and sour-milk products;
  • Potatoes, peas, beans, corn, lentils;
  • Avocados, olives, olives;
  • Cereals, pasta and bakery products (except for 2 pieces of rye bread per day);
  • Baking, sweet desserts, chocolate;
  • Sugar;
  • Mayonnaise.

Menu by day

The Phase of the Alternation – a menu by day on the Dukan diet (breakfast, lunch, afternoon tea, dinner):

  • Fried eggs in French;
  • Chicken cream soup;
  • Cucumber tomato;
  • Beef steak. Salad from white cabbage.
  • Cottage cheese. An Apple;
  • Seafood cocktail;
  • Hard boiled egg;
  • Veal chops.
  • Buckwheat;
  • Soup "Tom Yam" with shrimps;
  • Kefir;
  • Turkey, stewed with vegetables.
  • Natural yoghurt;
  • Chicken breast for a couple;
  • Ham;
  • Slightly salted salmon.
  • Cucumber rolls;
  • Borsch with meat;
  • Natural yoghurt;
  • Mackerel stuffed with vegetables in the oven.

Fixation Phase

The most effective weight loss system - Dyukan Diet

The Ducant Docking Phase is a gradual way out of the diet. At the same time, a person continues to lose weight, but not so intensely, at about 400 g per week. The duration of this phase is calculated individually, depending on the kilograms dropped, based on the principle of 1 kg of the previously dropped weight of 10 "Patch" days. For example, for a person who has lost weight in 6 kg, the length of the "Fastening" phase should be 60 days.

The menu of the Ducane diet expands in the "Fastening" phase:

  • Add not sweet fruit, except for bananas, cherries and grapes. But the permissible daily portion of the allowed fruit should not exceed the average apple in size.
  • You can enter into the diet 6% cheese.
  • Twice a week you can eat in the menu potatoes, rice, pasta, peas, beans and legumes.
  • At this stage, Dukan's diet increases the daily norm of oat bran to 3 tablespoons. Purified water without gas should be consumed at least 1,5-2 liters per day.

It is necessary to observe physical activity, engage in exercises or fitness, make long walks from 30 to 60 minutes per day.

The peculiarity of the "fastening" phase of the Ducane diet is the so-called "Feasts". These are such meals, when it is allowed to eat absolutely everything that the soul and stomach desires. They are arranged once a week and only for one meal, for example, for lunch. Also, according to the Dukan diet, you should always take a weekly shake-off day – protein. That is, use only protein products in the menu according to the "Attack" phase.

List of recommended products

Authorized products for the Ducane diet during the fixing phase:

  • All protein products allowed in the "Attack" phase;
  • All vegetables, additives and spices allowed in the "fixing" phase;
  • Sour and sour-sweet fruits: oranges, tangerines, grapefruits, apples, kiwi, pears;
  • Berries: melon and watermelon no more than 400 gr per day;
  • Rice, potatoes, corn beans, peas, pasta, starch-containing foods 2 times a week;
  • Cheese 6% fat content not more than 40 gr per day;
  • Honey – 3 teaspoons a day;
  • 2 slices of bread.

Detailed menu

Ducane Diet – menu in the phase of fastening (breakfast, lunch, afternoon snack, dinner):

  • Oat porridge with honey;
  • Chicken soup with noodles;
  • Orange;
  • Meat in French. Salad "Vitamin".
  • Omelette with ham and cheese;
  • Borsch with meat;
  • Mandarin, kiwi;
  • Pilaf with beef. Cucumbers, tomatoes, bell peppers.
  • Cheesecakes;
  • Paella with seafood;
  • An Apple;
  • Turkey stuffed with prunes in the oven.
  • Cottage cheese with honey;
  • Meat solyanka;
  • Cucumber, spinach;
  • Mashed potatoes. Chicken liver. Carrot salad.
  • 2 hard-boiled eggs;
  • "Feast" -we eat whatever we wish according to the Ducane diet;
  • Kefir;
  • Soup "Tom-Yam" with seafood.
  • Cottage cheese casserole;
  • Ear from sturgeon;
  • Grapefruit;
  • Macaroni with cheese and ham. Greenery.

Stabilization Phase

The most effective weight loss system - Dyukan Diet

The Stabilization Phase of the Ducane diet is the rules of eating behavior that must be followed throughout life in order to maintain the achieved result of weight loss and not gain weight in the future.

Ducane diet should follow the basic 4 principles in the phase of "Stabilization":

  • Eat 3 tablespoons of oat bran and drink at least 1,5-2 liters of non-carbonated water per day;
  • Pay special attention to your physical activity: avoid elevators, make daily walks at least 30 minutes, do morning exercises, do fitness;
  • Once a week, arrange a protein-free unloading day in accordance with the "Attack" phase;
  • Include all foods in your daily diet or eat according to the "Fastening" phase. Fruit is preferably consumed in the menu in the morning.

According to Dyukan's diet, the "Stabilization" stage is no longer a limitation, but a way of life. Do not worry about the holidays, when you want to feast on culinary delights, because on this day you can afford a "feast." The next day after the "feast of belly" it is necessary to arrange a protein "Attack" in order to avoid excess weight gain.

Permitted and Prohibited Products

Permitted products by the Dyukan system in the Stabilization phase:

  • Low-fat varieties of meat (beef, veal, horse meat, pork 6%, rabbit meat);
  • Poultry meat: chicken, turkey (without skin);
  • All varieties of fish in any cooking variations;
  • Low-fat dairy and sour-milk products;
  • Seafood;
  • By-products;
  • Lean ham without skin;
  • Chicken and quail eggs;
  • All vegetables (potatoes and legumes use in the menu no more than 2 once a week);
  • Fruits (except for cherries, bananas and grapes) should preferably be consumed in the morning;
  • Honey 3 teaspoons a day;
  • Bread (2 slice per day), pasta;
  • Lemon, lemon juice;
  • Cocoa;
  • Mushrooms;
  • Ketchup, tomato paste (2 tbsp a day), adjika;
  • Spices and additives (parsley, coriander, ginger, cumin, pepper);
  • Gelatin, baking powder, yeast;
  • Vegetable, olive oil;
  • Tea, coffee, infusions and decoctions of herbs without sugar.

Prohibited products in the phase of "Stabilization" according to Dukan's diet:

  • Sugar;
  • Baking, sweet desserts;
  • Sweet fruit: cherry, banana, grapes;
  • Fatty meat and poultry (duck, goose in limited quantities);
  • Fatty milk and sour-milk products;
  • Mayonnaise and sauces with its use in cooking.

Menu for the Stabilization phase on the Ducane diet (breakfast, lunch, afternoon snack, dinner):

  • Cottage cheese pudding;
  • Norwegian soup with salmon;
  • Grapefruit;
  • Vegetable stew with turkey.
  • Omelet. Mandarin;
  • Rassolnik. Cod liver;
  • Kefir;
  • Mashed potatoes. Lightly salted herring. Cabbage salad.
  • Rice porridge with milk;
  • Solyanka from selected meat;
  • Ham;
  • Gefilte fish. A fresh vegetable salad.
  • Soft-boiled egg. Pear;
  • Fish soup from prefabricated fish;
  • Kefir;
  • Beef steak with mustard.
  • Oatmeal. An Apple;
  • "Feast" -we eat whatever we wish according to the Ducane diet;
  • Ham;
  • The vinaigrette. Fillet of pollock.
  • Cheesecakes;
  • Borsch with meat;
  • Grapefruit;
  • Chicken breast. String beans in creamy sauce.


Here are some recipes for the Ducane diet, which you can include in your menu:

The most effective weight loss system - Dyukan DietMeatloaf with egg

  1. Boil the 2 eggs, cool, clean.
  2. We make stuffing. In the meat grinder, we chop the beef and onions. We add to the stuffing raw egg, crushed garlic, salt.
  3. We spread a piece of minced meat into a mold, on top of it boiled eggs, then the remaining minced meat, sprinkle with vegetable oil.
  4. In the preheated 180 oven oven, bake 45 minutes.
  5. We let it cool down a bit and put a plate on the roulette.

A meatloaf with an egg will diversify the menu of the Ducane diet in the "Attack" phase.

The most effective weight loss system - Dyukan DietTom Yam soup with shrimps

  1. We clean, wash and cut vegetables.
  2. Shrimp we boil, clean from shell.
  3. We make the paste: mix the stalk of lemongrass with lime juice, chopped green onion and garlic, a small piece of ginger, soy sauce and vegetable oil.
  4. Grind in a blender until a homogeneous mass is obtained.
  5. In a saucepan pour the vegetable oil, fry the shrimps on it, pour the paste, add hot water, simmer on low heat 10 minutes.
  6. Broth through the sieve and return it to the pan again.
  7. We add coke milk and vegetables.
  8. We cook until the vegetables are ready.
  9. At will salt.

Cover the pan with a lid and let stand for several minutes before serving.

Soup "Tom Yam" with shrimps can be added to the Dukan diet menu for lunch, while observing the "Alternation" phase.

The most effective weight loss system - Dyukan DietPaella with seafood

  1. Boil seafood, leave the broth.
  2. We clean the onions and tomatoes from the peel, pepper from the seeds, all cut into small cubes.
  3. In a pan heated with olive oil, fry the onions first, then add the garlic and rice to it, fry 5 minutes, stirring.
  4. Add the tomatoes and pepper, pour the broth, mix.
  5. Solim, pepper to taste.
  6. Fry over low heat 20 minutes.
  7. If necessary, add broth. Add seafood, turn off the gas, cover the frying pan with foil, let's brew the dish 5 minutes.

Paella with seafood is a favorite dish of the Spaniards. Try this dish when observing the Dukan diet menu in the "Stabilization" phase.

The most effective weight loss system - Dyukan DietTrout baked in the oven

  1. Fold the foil in the 2 layer.
  2. We clean the fish, not forgetting to pull out the gills.
  3. Lemon mode in two.
  4. From one part we squeeze out juice, another cut into circles.
  5. We lay trout on foil, sprinkle with olive oil, salt.
  6. Top with lemon juice.
  7. Lemon slices are laid out both inside the carcass and on top.
  8. Bake in preheated oven, about 25 minutes.

The "Attack" phase of the Ducane diet is the most important, and therefore it is recommended to bring trout in the oven to your menu for lunch or dinner. Fish will enrich the body not only with protein, but also with phosphorus.

The most effective weight loss system - Dyukan DietCucumber rolls

  1. Cucumber carefully washing, cut into thin slices along.
  2. Mix in a separate bowl of cottage cheese with yoghurt, salt, add crushed garlic.
  3. Stir until a homogeneous mass is obtained.
  4. Spread the mixture on a slice of cucumber, wrapped in a roll.
  5. If the cucumbers are not large, thread the rolls with toothpicks.

Diversify your menu while observing Dukan's diet in the "Alternating" phase with a savory snack – cucumber rolls.

The most effective weight loss system - Dyukan DietFried eggs in French

  1. Cut the bread and tomato with cubes, chop the onions, grate the cheese.
  2. On a frying pan heated with vegetable oil, fry the onion alternately, add bread to it.
  3. When the bread gets golden color, add the tomato, fry 3 minutes.
  4. Then pour eggs, salt, pepper to taste, fry over low heat 5 minutes until cooked.

Fried eggs can be boldly introduced into the menu of one of the days of the Ducane diet in the "Fastening" phase for breakfast.

Photos before and after

This method of weight loss is effective. That's why it is so loved all over the world. Next, we suggest inspiring photographs of those who have reached the end, so to speak.

Photo before and after losing weight on the Ducane diet:

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