Dyukan diet: menu for the week and every day, principles and norms

Dyukan diet - one of the most popular weight loss systems. Its author, Dr. Pierre Dyukan, claims that it will help achieve optimal body weight and maintain it throughout life. Is it so? What are the features of the approach? What are the disadvantages of the Dukan diet, the menu for every day, "pitfalls" for beginners.

The content of the article

Pierre Ducane is a French doctor of venerable age. He is seventy-three years old, but he looks youthful, fit, energetic and active than he owes, according to him, to his own power supply system. It is known that many celebrities adhere to it. It is believed that she helped to lose weight before the wedding of the Duchess of Cambridge and her mother Carol Midallton, as well as return to the form after the birth of Jennifer Lopez.

Features of food on Dyukan

The diet gained world popularity in 2000 after the publication of the book “I do not know how to lose weight”. In it, the little-known French doctor Pierre Dukan has explained why it is extremely difficult for some people to lose weight, and why after hard diets, he quickly returns.

According to Ducane, the human body contains a certain stock of cells capable of accumulating fat. Each person has his own number, some have more fat cells, others have less. For those who "owns" a large supply of such cells, the chances of acquiring excess weight are much higher. In addition, when the fat cell is unable to accommodate its accumulated fat, it begins to divide. And the amount of adipose tissue increases exponentially.

Principles of diet

On the basis of this, Pierre Dukan made conclusions that formed the basis of his nutrition system.

  • Fighting obesity with reduced calories is useless. You can not just reduce the calorie intake for a while. When returning to the usual diet, the weight will return to the starting point. It should adhere to a diet in which a person simply can not accumulate fatty tissue and permanently fix the result.
  • Do not limit yourself to the products and their quantity. The French diet of Pierre Ducane categorically refutes the effectiveness of mono-diet. You can not limit yourself to any one product, since there will be a breakdown. In the diet "dukanista" hundred foods, including meat, vegetables, dairy products. There is plenty to choose from! In addition, there are no restrictions on the number and time eaten. Eat enough to feel full, and then when you need it.
  • Going beyond the "permitted" is dangerous. Before starting the nutritional course, Pierre Ducan recommends cleaning the kitchen cabinets and the fridge of prohibited foods. And leave only what you can eat safely and without restrictions. In this case, you will not be tempted to eat something wrong.
  • Without bran can not do. Oat bran is a key element among the products for the Dukan diet. They should be present in the diet daily. The author regards them as confident assistants in losing weight, as they perform several tasks. Firstly, they provide rapid saturation: bran is hygroscopic and absorbs water in a volume twenty times more than its own. Eat only one and a half tablespoons of the product, drink a glass of water and in your stomach already three hundred grams of nutritional mass, which will not allow to feel hunger. Once in the intestine, they reduce the absorption of sugars and clean slags from it, take away undigested food particles, thereby reducing the overall caloric content of the diet.
  • Physical activity is important! The nutritionist does not urge you to leave your favorite sofa and spend hours in the gym. But without physical activity to achieve the expected result will be extremely difficult. There is a high probability that you will reach the “critical point of non-burning kilograms”, which is difficult to overcome. This reduces motivation and makes you abandon a healthy diet. But movement and physical activity make the body work in a completely different way. Start small: walk for at least twenty minutes a day. At home, do squats and abdominal exercises. For young people, it’s enough to start with twelve squats and thirty exercises for the press. For people over the age of fifty years, you can reduce the initial physical load by half. Gradually increase it.

Dr. Pierre Ducane recommends these principles to be remembered and adhered to throughout the course, and ideally all life. Breakdowns are unacceptable, you should form the correct habits in the diet and physical activity.

Diet involves a gradual transition from one stage to another. The author distributed the phases as follows:

  • — основное снижение веса, длится до пяти дней; attack - the main weight loss, lasts up to five days;
  • — продолжение снижения веса, длится до необходимого результата, возможно, несколько месяцев; alternation - the continuation of weight loss, lasts until the desired result, perhaps several months;
  • — фиксация результатов, продолжительность рассчитывается по формуле десять дней на каждый потерянный килограмм веса; consolidation - fixation of results, the duration is calculated by the formula of ten days for every kilogram of weight lost;
  • — сохранение и поддержание результатов на протяжении всей жизни. stabilization is the preservation and maintenance of lifelong results.

For each phase developed its own list of products. The intensity of weight loss is determined by adherence to the basic principles of diet.

Peier Ducane

Unknown Facts

Dyukana diet is widely popularized in the world. Its author travels a lot and gives interviews, attracting followers in different countries. Recently, a beautiful legend even appeared about how an ordinary doctor from Paris came to understand the correct concept of weight loss.

One day, an obese patient approached Dr. Dyukan. She asked the doctor to choose her diet for weight loss, but with the condition. The woman was ready to give up any products other than meat. The doctor thought and advised her to eat only low-fat meat and drink plenty of water. During the week a woman lost five kilograms.

In the medical society, an ambiguous attitude towards the diet of Mr. Ducane was formed. Despite the fact that the number of its supporters exceeds twenty million in different countries, there are facts that are not known to the general public.

  • Protein Diet Pierre Ducane - a successful commercial project. The author began to develop it in 1975, working as a simple therapist in Paris. For twenty years, the project “perfected” until it came to a modern look. His first "swallow" was the book "I can not lose weight", the circulation of which in many countries was inferior only to the circulation of Harry Potter publications. In subsequent years, other books were also published, called to “fill in the gaps” in understanding the methodology. A little later, the official website of the diet was created, to the mailing list of which more than thirty thousand people were subscribed. In supermarkets and pharmacies are more than fifty products designed specifically for this food system. Every year a successful commercial project brings the author about a hundred million euros.
  • Principles of nutrition according to Dyukan dangerous. This was announced at the international symposium on healthy nutrition by doctor Luris Aronie in 2013. According to him, the abundance of proteins in the diet is detrimental to the kidneys, in the future it can lead to a failure in their work and the need to replace their functions with dialysis. And American professor Walter Longo compares the danger of such a significant consumption of animal protein with the harm of smoking. And it strongly recommends that people of middle and old age not follow this diet, since it increases the risk of dangerous diseases and a decrease in life expectancy.
  • Harmful diet. The Commission of experts from the USA, who studied the peculiarities of the influence of the diet of various diets on human health, noted the danger of this nutritional system. According to doctors, the Dukan diet can harm health at each of its stages. The only exception is the last, which is why the concept is recognized as one of the most harmful diets in the world.
  • Not the most effective weight loss system. In 2013, a commission of twenty-two doctors and nutritionists from the United States conducted an assessment of the effectiveness of the twenty-five most popular diets. According to the findings of the commission, the Dukan diet is ranked twenty-fourth in terms of the total aggregate points. Evaluation of diets was carried out on indicators of short-term and long-term weight loss, ease of follow-up, food safety, ability to comply with diabetes and diseases of the cardiovascular system.

Contradictory information about the effectiveness of the food system, its health hazards have been repeatedly refuted by the author of the methodology. In an interview, he focused on the fact that his diet is mistakenly called a protein diet.

“Various studies on the dangers of protein are not related to my diet,” says Pierre Ducane. - I offer food, rich in protein, only for a few days, only four, not more than five. There are a lot of protein-rich foods in my diet, but I recommend eating as many vegetables as possible. ”

According to Pierre Ducane, he advises a protein-rich diet not for everyone, but only for those who have serious excess weight. It is important to understand that obesity poses a threat to quality and longevity. With obesity, a few days of eating protein is a lesser evil than taking medicine or fasting.

Oat bran

Stage One - Attack

Doctors consider this stage the most dangerous for health. Pierre Dukan himself agrees with the general opinion, and therefore makes clear recommendations on its observance.

  • Calculate the excess weight. To calculate the weight, you can use the free calculator, which is on the official website of Dukan. The calculation is carried out in the form of a questionnaire. After entering the data you will receive an email with information of interest. Average data can be obtained independently. To do this, it is necessary to subtract one hundred for men and one hundred and ten for women from height in centimeters. Thus, the weight for a woman 164 cm tall should be 54 kilograms.
  • Follow the “Attack” phase for a period not exceeding the recommended period. There is a widespread belief that in this phase a person can immediately achieve the desired weight. This is not only impossible, but also dangerous! During the "attack" goes from one to six kilograms. Observe the phase duration according to the table.
Excess weight Duration
Up to five kilos 3 days
Up to ten kilos 4 days
Up to twenty kilos 5 days
Up to thirty kilos 6 days
More than thirty kilos 7 days
  • Control your condition. The danger of the stage is to use only animal proteins. This creates a high load on the kidneys and causes dehydration. According to some experts, this is the basis of the rapid weight loss of the first week of the diet. It has a motivating effect, demonstrating that weight begins to decline. At this stage it is important to drink a lot. Use at least one and a half liters of fluid per day.
  • Eat oat bran. Use one and a half tablespoons of the product per day, drinking plenty of water. This can be either a snack or a replacement for one of the meals.
Why does the Pierre Ducane diet for weight loss begin with proteins? Its author believes that animal proteins are the best food for humans. Since ancient times our body has been familiar with it, and modern fast foods, sweets are not acceptable, because their formulas are foreign to our body.

In addition, proteins are among the most difficult to digest foods. The body spends an incredible amount of energy on their digestion, which excludes the possibility of transforming excess calories into fatty tissue. It is only important to get pure protein, without fat or with a minimum amount of it.

Piece of salmon

Permitted Products

At this stage, you will become familiar with the basic list of permitted products. It contains seventy-two ingredients of animal origin.

  • Meat. Beef tenderloin and low-fat fillet, roast beef, steak, escalope. Allowed to use rabbit, beef offal: tongue, kidney, liver. Chicken, turkey and pork can be used in the form of lean ham. The diet may include chicken livers, as well as lean bird meat varieties: quail, pigeon, guinea fowl, ostrich, rooster.
  • A fish. Fish can be consumed and fat, as the composition of its fat is radically different from the animal. Include mackerel, cod, hake, saury, herring, flounder, blue whiting, halibut, gilthead in your diet. Use both small fish, such as sprat or sardine, as well as large river or sea: burbot, catfish, mullet, pike, trout, carp, sturgeon, tuna, salmon.
  • Seafood. Eat unrestricted crab meat, squid, shrimp. Include scallops, trumpeters, oysters, mussels, crayfish, lobsters, lobsters, and cuttlefish in the diet.
  • Eggs Eat up to two chicken or quail eggs daily. With high cholesterol, the number of yolks per week should be up to four.
  • Milk products. Homemade high-fat dairy products are excluded. Only completely skimmed milk, kefir, yogurt, cottage cheese, curd cheese can be included in your diet.

At first glance, there are a lot of products, and there should be no problems with the choice. But you may have some difficulties in what you can eat.

Quail Egg Soup

What to cook

Dr. Dukan was repeatedly asked how he could replace products from his allowed list that were inaccessible to the majority of residents of the CIS countries. After all, many ingredients are not easy to buy in stores, some of them are generally considered gastronomic luxury.

In response, the author advises Russians to eat those foods that are familiar to them. “If the Russians would keep their gastronomic traditions and would not follow the trends of the West, you would not have the problem of obesity in your country,” commented Pierre Ducane.

  • Choose what you can afford. From meat products we always have chicken and turkey, lean beef and pork. Sometimes you can pamper yourself with rabbit or quail meat. Problems with the purchase of offal will also not be. The same with fish: the abundance of river fish successfully replaces the inaccessibility of the ocean. But in the choice of seafood, we are more limited. But worry about this is not worth it. Eat mussels and squids that you can buy frozen in any supermarket.
  • Cook with a minimum of salt. Salt can be food, but quite a bit. But sugar must be excluded from the diet completely.
  • Products can be prepared as you like. French nutritionist Pierre Ducane does not prohibit roasting meat and fish. It is only necessary to reduce the amount of vegetable oil for frying. Put some oil in the pan, rub with a napkin. It will absorb the excess, but prepare the surface for roasting. Also products can be boiled, steamed, stewed, baked. Before preparing the bird, peel it off.
  • Use spices. It may seem to you that the food has become bland due to the lack of salt. Diversify tastes with spices: vinegar, mustard, onion and garlic, dry herbs, ground spices.

The table is an example of a menu for the week of the Dukan diet on the Attack stage.

Day Breakfast Dinner Afternoon tea Dinner
one Omelet with meat, coffee Cod soup, bran bread Curd Meat, baked in foil, green tea
2 Whole curd, bran bread Meat soup with quail eggs Low-fat yogurt Fish stewed in its own juice
3 Scrambled eggs, herring or salmon lightly salted, coffee Meat cutlets without adding onions and bread, yogurt Kefir Boiled squid
four Bread with bran and melted cheese, strong tea Soup with fish pieces Cottage cheese casserole, tea Baked chicken fillet, kefir
five Boiled eggs, kefir Fish cutlets without onions and bread, yogurt Milk, bran bread Beef steak, tea
6 Fried eggs, coffee Meat soup with meatballs Yogurt, oat bran Mussels stewed, tea
7 Whole curd, coffee Fish soup, yogurt Cottage cheese casserole, kefir Meat Patties, Yogurt

You can change products in the menu at your discretion, replacing meat dishes with fish dishes, using cottage cheese in its pure form and in casseroles and cheesecakes. The diet does not indicate fluid intake, but you should remember that between snacks you should drink plenty of water, at least one and a half liters per day.

Tomato on a fork

Stage Two - Alternation

In this phase, the main weight loss occurs. Its duration is not regulated. Theoretically, you should stick to it until your weight is perfect.

Here are the basic principles of this phase.

  • Add vegetables. Fiber-rich foods are added to a purely protein diet. These are vegetables and greens. In total, Dr. Ducan allows for the addition of twenty-eight new products, which makes the diet more balanced and diverse.
  • Alternate protein days with mixed. Protein days are periods when you continue to eat only animal proteins. Mixed - when vegetable products are added to protein products. The alternation schemes are selected individually. To determine your rotation pattern, use the table.
Required weight loss Scheme (protein / mixed days)
Up to ten kilos 1/1
Up to twenty kilos 3/3
Up to thirty kilos 5/5
More than thirty kilos 5/5
  • Eat more bran. Increase the daily consumption of the product to two tablespoons.
  • We drink more liquid. It is optimal to bring the daily consumption of water and tea to two liters.

At the stage of alternation, weight loss is stable, but not intense. The average is one kilogram per week. Therefore, to be on a diet in this phase you will need from several weeks to several months.

Vegetable salad in a white plate

Permitted Products

You can continue to use all products familiar from the previous stage. In the new vegetables are added and all kinds of greens, without exception.

Eat seasonal vegetables: cucumbers and tomatoes, eggplants and zucchini, all kinds of cabbage, beets and carrots. Eat all types of onions, mushrooms, celery and asparagus. Try those vegetables, which were indifferent to earlier, for example, turnip and pumpkin, chicory, radish, green beans. Useful and tasty greens: spinach, sorrel, lettuce, cilantro, dill, parsley, green onions.

Despite the fact that all vegetables are healthy, some of them are banned because they contain a lot of starch, therefore, they are too high in calories. This applies to peas and beans, potatoes, corn.

In the diet are all the spices that you can use when cooking. Add new products to them:

  • low-fat cocoa is one of the products from “Dukan”, it is impossible to find it in our stores;
  • starch - will help in the preparation of dishes from vegetables;
  • cream - the usual fat content of up to four percent or soy;
  • cheese - up to six percent fat, an incredibly rare product;
  • white and red wine - up to three tablespoons;
  • ketchup.

During the day you can consume no more than two new products. The rate for each - up to two tablespoons per day.

Baked meat

What to cook

In this phase, food preferences and habits are usually formed, so the use of vegetables and greens, some new products allows you to create a more or less complete diet without the risk of disruption. According to reviews thinner, the Dukan diet at this stage may include the following diet.

Table - a menu option for the week of the Alternation stage.

Day Breakfast Dinner Afternoon tea Dinner
one Omelette, bran bread, coffee Soup with meatballs, chopped vegetables Curd, tea Meat baked in foil, vegetable salad, green tea
2 Whole curd, yogurt Fish soup with fillet pieces Bread with bran, light-salted fish, tea Boiled meat, kefir
3 Cottage Cheese Casserole, Coffee Soup meat assembly Kefir, bran bread Pork fillet cutlets, vegetable salad
four Fried eggs Soup with fish pieces Cottage cheese casserole, tea Baked fish fillet, kefir
five Boiled eggs, salted fish, coffee Meat cutlets, vegetable salad, yogurt Kefir, bran Stewed squid, vegetables, tea
6 Cheesecakes, coffee Fish soup with fillet pieces Boiled mussels, yogurt Baked meat
7 Whole curd, boiled egg, coffee Meatball Soup, Vegetable Salad, Yogurt Cottage cheese casserole, kefir Chicken and vegetables ragout

Such a diet is suitable for alternating one through one. For other schemes, combine protein and mixed days in the required sequence.

Berries in hand

Stage Three - Fixing

At this stage, weight loss occurs slowly. On average, it goes to 0.4 kilograms per week. But the author notes that the task of the stage is not to continue to lose weight, but to consolidate the result, and save it for a long time, not allowing the weight to return.

Here are a few features of the Fixation phase.

  • Add starchy foods. In your diet can gradually appear foods that you traditionally used before, for example, plain bread, pasta and potatoes. But they should be used sparingly, not constantly.
  • Increase the volume of bran. Increase the daily rate to three tablespoons of valuable ingredient.
  • Eat honey. A new element of the food system, which will brighten up the complete absence of sweets in the diet. Now you are allowed to eat up to three teaspoons of this wholesome and tasty product.
  • We arrange "holidays"! The return of the usual diet, according to the author, is impossible without some loosening of oneself. Holidays or “feasts” are meals during which you eat whatever you want. Absolutely any products in any quantity. At the same time, it is important to remember that “feast” is one meal, and not a whole day. And you can repeat it only twice a week and not for two days in a row.
  • We return to the attack. This should be done once a week. You can choose any day convenient for you and any menu from the first phase.

The duration of the stage is individual. According to reviews losing weight, on fastening have to spend a lot of time. But the presence of new and such familiar products, the ability to slightly deviate from the diet eliminate the psychological discomfort of the stage.

Duration is calculated by the formula - 10 days for each lost kilogram at the second stage. That is, if you lose 8 kilograms on the Alternation, you will have to spend 80 days in the Fixing phase.

Cheesecakes on a plate

What to cook

Kilograms will not return if you follow the recommended diet. Your regular satellites are all protein products of the Attack phase, all plant products from the Alternation stage.

Include new components in the power system:

  • fruits, except bananas and high-calorie grapes;
  • legumes, potatoes and pasta - use no more than twice a week;
  • cheese - up to forty grams;
  • bread - up to a couple of slices per day.

Table - approximate ration for the week of the stage

Day Breakfast Dinner Afternoon tea Dinner
one Curd, tea Meat soup, oat bran, kefir Seasonal fruits Chicken fillet baked with vegetables, potato garnish
2 Turkey omelet, coffee Fish soup with fillet pieces, salad Seasonal berries Cheesecakes, fruits, coffee
3 Meat Patties, Vegetable Salad Soup meat assembly Fruit, Yogurt Baked meat, vegetable salad
four Choose any menu from the Attack phase.
five Fried eggs, kefir, coffee Meatball Soup, Salad Berries, bran Baked fish fillet, steamed vegetables
6 Cottage cheese casserole, coffee Fish soup with fillet pieces, yogurt Seasonal fruits Baked mussels with cheese, salad, rice garnish
7 Whole curd, boiled egg, coffee Pork fillet cutlets, bran bread, salad Seasonal fruits or berries Fresh vegetables, stews, 2 glasses of favorite wine

At this stage, you can use the usual recipes that made up your diet earlier. Cutlets, meatballs, meatballs, all kinds of baked and stewed meat, fish, seafood are complemented by vegetables, fruits and berries. In fact, the diet ceases to be perceived by any dietary restriction.

Girl drinking water

Stage Four - Stabilization

This stage Mr. Dyukan himself calls the habit of not only eating right, but also leading a healthy lifestyle. How long do you need to stick with it? As much as you want to stay slim, healthy and attractive, that is, always.

Observe the basic requirements of this stage.

  • Include any foods in the diet. Or continue to eat on the menu "Fasteners". This is the best way to keep your body fit and protect it from gaining weight.
  • Arrange one "attack" per week. For one day, eat only protein foods.
  • Keep eating bran and drink a lot. The rates remain the same - three tablespoons of valuable fiber and two liters of water per day.
  • Pay attention to physical activity. The more you move, the better you will feel. Walk, avoid elevators, do simple exercises at home.

Girl with dumbbells

At the Stabilization stage and even earlier, you may lose the sensation of staying on a diet. Sometimes there are situations that allowed products are not available to you, for example, at a corporate party or a family party. Remember that you can arrange a "feast", it is not prohibited. But after relaxing, return one day to the protein menu.

Is Pierre Ducan's Protein Diet Effective? Of course. It helps to lose those extra pounds. But to consider it suitable is absolutely not worth it. According to the author of the method, it is recommended to adhere to clean “protein days” only to people with obesity, whose extra weight is a threat to health and life. Mostly adapted to the real needs of the human body can only be considered the third stage of the diet.

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