The most effective system of weight loss is the Dukan diet

25 April 2025

Dietitian Pierre Dukan developed a diet for weight loss, based on his 40-year practice, which has gained popularity both in the mass and in celebrities, such as Duke of Cambridge and Jennifer Lopez. Dukan will avoid numerous or phase diets. At each stage, it should be applied to the menu that allowed not only to lose weight but also to maintain the result throughout life.

The basic rules of diet Dukan

The basis of the Dukan diet was the following principles:

Depreciation of daily calorie content is useless.The doctor claims that a decrease in daily calorie content in diets gives a short -term result. When returning to a normal diet, the canceled weight will return immediately. According to Dukan, only those products that do not accumulate in your menu should be used in your menu.

Limiting the number of products consumed is not effective.Dukan's diet is a monodite antipode. It is permissible to use 100 permitted products in the menu in any quantity to make it fully felt during the day.

Daily use of oatmeal- Necessity. Pierre Dukan's statement that oat bran can be rapidly saturated, toxins and toxins remove from the body. You should eat 1. 5-3 tablespoons of bran every day, abundantly drink water.

You cannot do without physical activity.Without a physical activity, subject to a diet, you can reach the point "not burning kilograms" when the weight stops. With physical effort, the body works differently. According to the Dukan diet, it is necessary to perform a long walk daily, it is advisable to do morning exercises several times a week, play sports or fitness and not use the elevator.

According to the rules of the Dukan diet, 4 main stages should be observed:

A phase attack

The Dukan diet "attack" is the first and effective stage that gives heavy restrictions on the menu. Its main purpose is to burn fat accumulated in the body. It is performed exclusively with minimal fat consumption of protein products.

Consumption of protein foods with a ducan diet promotes rapid saturation, so the volume of one food will decrease. The body consumes more energy on the protein digging than it receives from it, leaving excess weight quickly. At the "attack" of the Dukan diet is a sharp weight loss, which, according to the physician himself, is driven at a later stage.

Before observing the Dukan diet, it must be clearly definedPhase "attack" phase. It is determined on the basis of the number of extra pounds:Up to 5 kg = 3 days;10 kg = 4 days;Up to 15 kg = 5 days;20 kg = 6 days;30 kg = 7 days.

During the "attack" of the Dukan diet, the following rules are required:

Involve oat bran 1 in everyday menu. 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. In the diet, it is necessary to hike in the fresh air for at least 20 minutes a day.

Permitted products

Dukan Diet "attack" - permitted products:

Lentine meat: veal, horse, beef, pork (6% fat), rabbit;
Bird (except duck and goose, eating food without skin): chicken, turkey, quail;
Offal: Kidneys, Liver, Tongue, Lungs;
Lori (no more than 4% fat content without consumed skin);
Fish in any form: raw, baked, canned, fried, steam;
Seafood;
Quail and chicken eggs: Protein in unlimited quantities, no more than 2 computers per day;
Minimum percentage of fat content of dairy and dairy products;
Natural yogurts;
Crab sticks (no more than 7 computers per meal).

As additives in the Dukan diet in the "attack" phase, they have the right to:

Olives, vegetables or fake oil (in 1 minerals per day);
Lemon juice;
Tomato paste (2 tablespoons a day);
Apples, soy, balsamic vinegar;
Herbs and spices: caraway seeds, thyme, rosemary;
Onions;
In preparation of dough, gelatin and yeast baking dishes;
Cornshons as snacks (2 computers per day);
Sugar substitutes.

According to the Dukan diet, it is advisable to drink herbal, black and green tea, berry decorations, tulips, coffee, but without sugar during the day. The amount of salt used should be reduced to a minimum.

Menu every day

Ducan Diet - Menu for each phase attack (breakfast, lunch, afternoon food, dinner):Monday:

Curd;
Meat with eggs;
Kefir;
Boiled chicken breast.

Tuesday:

Omeleta;
Rabbit in tomato sauce;
Kefir;
Distally lemon fried sauce.

Wednesday:

2 solid coughing eggs;
Beef steak with mustard;
Milk;
Seafood cocktail.

Thursday:

Sirnick;
Baked trout in the oven;
Natural yogurt;
Stewed turkey with creamy sauce.

Friday:

Curd casserole;
Sturgeon ear;
Soft eggs;
Telons made of veal in tomato sauce.

Saturday:

Ham;
Chicken soup;
Kefir;
In the oven baked salmon.

Sunday:

Hamlet with ham;
Slightly salted herring;
Milk;
Beef meat.

The stage of alternation

According to the Dukan diet, the long -awaited result in the "alternative" phase is achieved. This is the main stage of weight loss. Its duration is determined by the loss of excess weight, that is, when the desired result is achieved, then the "alternation" stage of the Dukan diet ends. At this point, in the menu, except for protein products, plants rich in vegetables and fibers.

Allowed vegetables can be used with both cheese and finished form. However, they are allowed in the Dukan diet menu at this point not every day. It should be alternatively exclusively protein days (according to the "attack" phase) in the days when vegetables and plants are allowed in the menu.

Mixed with a protein day alternatelyThe Dukan diet is determined by the desired loss of excess weight:10 kg = 1/120 kg = 2/230 kg or more = 5/5

According to the Dukan diet, in the "alternative" phase, it is necessary to increase the daily consumption of oatmeal to 2 tablespoons. According to individual instructions, they can be replaced with wheat bran or buckwheat, which is ripe with water. The use of purified water increases to 2 liters a day. Physical activity should also be larger. According to the Dukan diet, it is necessary to walk in the fresh air for at least 30 minutes a day during the "alternation" phase. Do not forget about morning exercises for the quick achievement of the desired result of weight loss.

What is possible that you can't eat?

What can be eaten in the alternative phase according to the Dukan system:

All protein products that are acceptable in the "attack" phase;
All spices and supplements included in the "attack" phase menu;
Vegetables and herbs: cucumbers, tomatoes, bell peppers, pumpkin, asparagus, spinach, parsley, salad, cabbage, radishes, zucchini, eggplant, onions and onions, celery, patch of beans, beets, carrots;
1 ugly apples a day;
Mushrooms.

An important nuance of the "alternation" of the Dukan diet phase is that the first stage of protein products can be arbitrarily mixed, and only two types a day can be chosen.

In the Dukan diet "alternately" phase, the following products should be excluded from the menu:

Fatty meats and birds (duck, goose);
Fatty dairy and dairy products;
Potatoes, peas, beans, corn, lentils;
Avocado, olives, olives;
Cereals, pasta and baking products (except for 2 rye bread per day);
Bake, sweet desserts, chocolate;
Sugar;
Mayonnaise.

Menu day

Type Stage - Menu on Dukan Diet (Breakfast, Lunch, Afternoon Food, Dinner):Monday:

Omeleta;
Ear from trout;
Milk;
Rabbit sour cream with cream sauce.

Tuesday:

Ovarian in French;
Chicken cream soup;
Cucumbers, tomatoes;
Beef steak. White cabbage salad.

Wednesday:

Curd. Apples;
Seafood cocktail;
Solid coughing eggs;
It is different from the calf.

Thursday:

Buckwheat porridge;
Tom Yam Soup Shrimp;
Kefir;
Stewed with turkey vegetables.

Friday:

Natural yogurt;
Steam chicken breast;
Ham;
Slightly salted salmon.

Saturday:

Cucumber rolls;
Borsi with meat;
Natural yogurt;
Mackerel in the oven with vegetables.

Sunday:

Sirnick;
Beef cutlets;
Kefir;
Fish soup.

Fixation stage

Consolidation phase according to the Dukan systemThis is a gradual exit from the diet. At the same time, the person continues to lose weight, but not so intense, about 400 grams a week. The duration of this phase is calculated individually, depending on the canceled kilogram, which rely 1 kg before falling weight for 10 days "consolidation". For example, for a person who lost 6 kg, the duration of the "consolidation" stage should be 60 days.

The Ducan Diet menu expands in the "consolidation" phase:

No sweet fruit except bananas, cherry and grapes. But the permissible part of the permitted fruit should not exceed the size of the middle apple.
6% cheese is allowed in the diet.
You can use potatoes, rice, pasta, peas, beans and legumes twice a week.
At this point, the daily norm of oat bran increases with a ducan diet to 3 tablespoons. Purified water without gas should be drunk for at least 1. 5-2 liters per day.

It is necessary to observe physical activity, charging or fitness involvement, long walking for 30 to 60 minutes per day.

Ducan diet's "consolidation" phase feature"Holidays". This is such a meal when he is allowed to eat absolutely everything that enjoys the soul and stomach. They are arranged once a week and only for one meal, such as lunch. Also, on a Dukan diet, a fasting day should be held once a week - protein. That is, the use of exclusively protein products in the menu according to the "attack" phase.

List of recommended products

Allow dietary products in the Dukan consolidation phase:

All protein products are allowed in the "attack" phase;
All vegetables, additives and spices allowed in the "consolidation" phase;
Sour and sweet and sour fruit: orange, tangerine, grapefruit, apple, kiwi, pear;
Berries: Melon and watermelon no more than 400 grams per day;
Rice, potatoes, corn corn, peas, pasta, starch -containing products 2 times a week;
6% of fat content not more than 40 g per day;
Honey - 3 teaspoons per day;
2 slices of bread.

Detailed menu

Dukan Diet - Menu in Consolidation Phase (Breakfast, Lunch, Afternoon Food, Dinner):Monday:

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

Tuesday:

Omlet with ham and cheese;
Borsi with meat;
Tangerine, kiwi;
Pilaf with beef. Cucumbers, tomatoes, Bulgarian pepper.

Wednesday:

Sirnick;
Paelia with seafood;
Apples;
Turkey with stoves with stoves.

Thursday:

Curd with honey;
Meat hodgepodge;
Cucumber, spinach;
Ground potatoes. Chicken liver. Carrot salad.

Friday:

2 solid coughing eggs;
"Holiday" -everything we want in accordance with the Dukan diet;
Kefir;
Soup "Tom-Yam" with seafood.

Saturday:

Natural yogurt;
Seafood;
Kefir;
With a chapter.

Sunday:

Curd casserole;
Ear from Sturgeon;
Grapefruit;
Pasta with cheese and ham. Green.

Stabilization stage

Stabilization of the Dukan diet is the rules of food behavior that must follow throughout life to maintain weight loss results and not gain excess weight in the future.

According to the Dukan diet, you must adhere to the basic 4 principles in the "stabilization" phase:

Use 3 tablespoons oatmeal and drink at least 1. 5-2 liters of unwanted water per day;
Pay special attention to your physical activity: Avoid lifts, take a daily walk for at least 30 minutes, do morning exercises, get involved in fitness;
Once a week, arrange the protein unloading day according to the "attack" phase;
In their daily diet, all products or eats according to the "consolidation" phase. It is advisable to use fruit in the menu in the morning.

According to the Dukan diet, the "stabilization" stage is no longer a restriction but a lifestyle. Don't worry about vacations when you want to enjoy culinary pleasure, because on this day you can "holiday". After a "distant" day of the abdomen, a protein "attack" should be arranged to prevent excessive weight gain.

Permitted and prohibited products

Allowed products according to the Dukan system in the stabilization phase:

Low varieties of meat (beef, veal, cavalry, 6%of pigs, rabbits);
Poultry meat: chicken, turkey (without skin);
All species of fish with any kitchen variation;
Low products of milk and milk;
Seafood;
Too much;
Lean ham without skin;
Chicken and quail eggs;
All vegetables (potatoes and legumes are consumed in the menu no more than 2 times a week);
Fruits (except for cherry, banana and grapes), it is advisable to use it in the first half of the day;
Honey 3 teaspoons per day;
Bread (2 slices per day), pasta;
Lemon, lemon juice;
Cocoa;
Mushrooms;
Ketchup, tomato paste (2 tablespoons a day), adjika;
Spices and supplements (parsley, coriander, ginger, tent, pepper);
Gelatin, dough baking powder, yeast;
Vegetables, olive oil;
Tea, coffee, infusion and herbs without sugar.