Lose weight according to Dukan maximum effect

Pierre Dukan has been a specialist in French nutrition for over forty years. As a result of his many years of work, the well-known Ducan diet has appeared, a detailed menu and sections every day, the phases of which are not aimed at the average person, but take into account individual characteristics. from. In principle, it is more like a proper diet than a diet that restricts diet and requires the consumption of certain foods. Dukan’s diet can last a long time. It has four main stages, the first two of which are aimed at releasing extra pounds and the second two at consolidating and retaining results. Because of consuming high-protein foods, you very rarely feel hungry, and your body doesn’t get into a stressful situation that saves you all your calories on a "rainy day".

Products for the Ducan diet

Principles of the Dukan diet

As mentioned above, this diet can be divided into several stages. In the first stage, the so-called "attack", the consumption of protein foods is allowed and there is no limit to the amount. Can be seasoned with spices. In addition, you can drink about two liters of water a day (keep calm). This phase should not be followed for too long. The maximum duration is ten days.

The second stage is called the "cruise. "The main principle is alternation. That is, we can eat only protein-rich foods for a few days, and then high-protein foods with vegetables for several days.

In the third stage, you not only fix the weight, but also adjust the body so that the new weight does not change upwards. You can eat rice, pasta and potatoes up to 2 times a week. Once a day, 2 slices of wholemeal bread, up to 50 g of cheese, 1 tablespoon of vegetable oil (olives) and any fruit except grapes, cherries and bananas are allowed.

The fourth step will help you maintain your weight. It is recommended to relieve the body once a week. Only include foods that are very high in protein, similar to the "attack" phase. There is virtually no limit to the time remaining. But useless foods should be avoided: fast food, sugary and carbonated drinks, and so on.

Remember to drink 1. 5-2 liters of water daily at each stage (remember to be gas-free), warm up in the morning, exercise and walk in the fresh air for at least half an hour each time. day.

Foods allowed during the diet

Foods to eat at the "attack" stage:

  • Stagnant water. Drink 1, 5-2 liters per day.
  • Oatmeal. You need to eat about 1, 5 tablespoons of this product a day.
  • Chicken (replaceable with turkey). It must be skinless.
  • You can eat lean beef, veal and horsemeat cuts.
  • Veal liver and kidneys.
  • Egg. But you can't eat more than two yellows a day. The amount of protein is not limited.
  • Any seafood.
  • Calf tongue. You can also use beef.
  • Any fish. It can be cooked, grilled or steamed, but not baked.
  • Fermented milk products with a minimum fat content.
  • Lean ham.
  • Various spices. These include onions and garlic.

Meals to be eaten during the "cruise" phase:

  • All products that are in the "attack" phase.
  • Low fat cheese (up to 50 g).
  • Any fruit other than bananas, grapes and cherries.
  • Low fat milk.
  • Cocoa (1 teaspoon).
  • gelatin
  • Spices. Includes tomato sauce, garlic, onion, adjika.
  • 1 teaspoon cream
  • A few drops of vegetable oil if you want to fry a product a little.
  • Cucumber.
  • 2 slices of bread.
  • Red and white wine (not more than 50 g).

In the first stage, all products can be combined with each other. You cannot do this at this stage. You can choose from two products per day, which are included in the additional list.

Foods to be consumed in the "fixing" stage:

  • All products in the first and second stages.
  • Be sure to eat one fruit a day (except grapes, bananas and cherries).
  • 2 slices of bread.
  • Be sure to add oat bran to your food. There should be a total of 3 tablespoons of them.
  • Any two foods that contain a lot of starch.
  • One day let it be protein.

Foods to be consumed during the "stabilization" phase:

  • Products from each of the above steps.
  • 3 tablespoons daily bran.
  • Any amount of high-protein food, vegetables, fruits, little cheese, a few slices of bread, two high-starch foods.

How long should I keep my diet?

Pierre Dukan has approached the creation of this diet responsibly, so its duration is unique to each person. There are several factors to consider when calculating the duration of each stage:

  • In the first stage, the "attack", your initial weight is taken into account. If it does not exceed 20 kg, the phase should last for 5 days, one week for an overweight of 20-30 kg, 10 days for an overweight of over 30 kg.
  • In the second stage, the initial predominance is also taken into account. If you were up to 10kg, you can switch to food every day, 3 after 3 days or 5 after 5 days. If there was more than ten surplus, only 5-5. scheme is worth using. The duration of this phase is calculated from the weight delivered during the first phase. If you managed to lose 3 kg, the alternation should last for a month, if 4, 5 kg - for 45 days, if from 5 kg - for 52 days.
  • The duration of the third stage shall be calculated on the basis of the kilograms delivered during the second stage. To 1 kg - 10 days. That is, if you have lost 5 kg, the third phase lasts for 50 days.
  • The fourth stage is not limited in time. He is a healthy diet that needs to become a way of life.

Advantage and disadvantage

Positive aspects of Pierre Ducan's diet:

  • The main benefit is that the weight you lose will not return to you. Many diets can’t boast about this. The last two phases bring the diet as close as possible to the usual, allowing the body to avoid stress. The weight stays the same if you follow a few simple rules described in the fourth section.
  • There are no strict restrictions on this diet. You can even choose the food you want for an event. You can even drink a certain amount of alcohol, so you certainly won’t feel "left out".
  • Many achieve a weight loss of 6 kg per week.
  • Approved foods can be consumed in any quantity. This is one of the main benefits of the Ducan diet. You’ll never get hungry, which means you have a much lower risk of breaking out.
  • This diet will be a salvation even for those who have already tried many methods that have proven ineffective.
  • There are a lot of ingredients in the diet. Accordingly, you can show off your culinary imagination as you like and eat only the food that suits your taste.

The downsides of the Ducan diet:

  • If you decide to try this diet, it is best to consult your doctor. Fat intake in this diet is severely limited. Some people should not be allowed to do this.
  • In the first stage of the diet, it is quite difficult to reorganize, as all the food consumed is very different from the usual diet. But at this stage is the most active weight loss. Therefore, severe body fatigue is possible during this period. So you need to get enough sleep and limit yourself from emotional stress.
  • This diet is extremely effective, but protein foods do not contain all the trace elements needed for the body to function fully. This means that vitamin complexes must be taken in the first stage.
  • Pierre Dukan recommends oat bran every day. They are very helpful and help relieve hunger. But it can’t be bought in every store, so it’s worth preparing in advance.

Sample menu for every day

Attack phase

One day

  • Breakfast: porridge with oat bran or coffee (can be replaced with tea).
  • Lunch: beef. It can be baked seasoned or steamed in the oven.
  • Dinner: seafood. Grill them or make a salad with a light dressing.

2 days

  • Breakfast: Make an omelette from several eggs. But the diet does not contain much fried, so cook on a slow stove or steam. Drink a mug of green tea.
  • Lunch: chicken in curry sauce.
  • Dinner: fish soup.

3 days

  • Breakfast: a few slices of low-fat cheese, green tea or hibiscus.
  • Lunch: chicken. Fry or bring to a boil. Serve with mustard sauce.
  • Dinner: Hard boiled eggs and a little meat chips.

4 days

  • Breakfast: low-fat yogurt, a few slices of ham and lean cheese.
  • Lunch: fry chicken with spices.
  • Dinner: beef steak. Add some herbs and garlic.

5 days

  • Breakfast: crab sticks, green tea.
  • Lunch: scrambled eggs made of several eggs. Add slices of ham and sprinkle with herbs.
  • Dinner: Grill the turkey. Remember the minimum oil level.

6 days

  • Breakfast: a soft egg, a few slices of low-fat cheese.
  • Lunch: grilled seafood. Can be baked.
  • Dinner: chicken soup.

7 days

  • Breakfast: pancakes. They need to be cooked with the addition of oat bran.
  • Lunch: Stew the fish with spices.
  • Dinner: Make chicken or turkey meatballs.

Shipping phase

One day

  • Breakfast: pancakes with green tea and oat bran.
  • Lunch: soup with chicken dumplings (turkey can also be used). Serve with herbs
  • Dinner: Cook hard-boiled eggs and eat meat chips.

2 days

  • Breakfast: repeat the first day with the addition of lean ham.
  • Lunch: chicken in teriyaki sauce.
  • Dinner: fried salmon with mustard sauce.

3 days

  • Breakfast: porridge with oat bran, low-fat yogurt.
  • Lunch: fried chicken in yogurt with herbs and garlic sauce.
  • Dinner: soft-boiled eggs.

4 days

  • Breakfast: casserole with cottage cheese.
  • Lunch: chicken and vegetable stew.
  • Dinner: light cabbage salad.

5 days

  • Breakfast: scrambled eggs with low-fat ham.
  • Lunch: eggplant with roasted tomatoes and low-fat cheese.
  • Dinner: low-fat cottage cheese with sour cream.

6 days

  • Breakfast: seafood salad and green tea.
  • Lunch: chicken in sour cream and garlic sauce.
  • Dinner: salad of tomatoes, cucumbers and peppers.

The "repair" phase

One day

  • Breakfast: pancakes with oat bran.
  • Dinner. Chicken breast with sauce and apples.
  • Dinner: fried or lightly fried cauliflower with broccoli.

2 days

  • Breakfast: a sandwich with two slices of bread, cheese and ham with a minimum fat content, coffee.
  • Lunch: beef stew. The steamed vegetables are served as a side dish or fried together, the vegetables are used as a meat pillow.
  • Dinner: cottage cheese mass with pears.

3 days

  • Breakfast: fried chicken with spices.
  • Lunch: salad with seafood of your choice and any fruit.
  • Dinner: cottage cheese and any hot drink.

4 days

  • Breakfast: make scrambled eggs. Eat two slices of bread as well.
  • Lunch: summer salad and chicken breast.
  • Dinner: Cook sour soup.

5 days

  • Breakfast: oatmeal and low-fat yoghurt.
  • Lunch: spaghetti with turkey pieces.
  • Dinner: panacotta.

6 days

  • Breakfast: curd with apples.
  • Lunch: salad with chicken breast and apples.
  • Dinner: scrambled eggs with herbs and vegetables.

7 days

  • Breakfast: cottage cheese paste with berries.
  • Lunch: Cook soup with meatballs and potatoes.
  • Dinner: fish noodles.

Menu for "stabilizing" the stage

At this stage, you can use any of the days suggested above. Let's not forget the day of protein unloading either! There are no strict restrictions at this stage. Not only should you eat unhealthy foods, such as fast food, but otherwise - complete freedom of choice.

Varied menus

The menu described above is indicative and optional. You can add 2 snacks to yourself. Any product that is on the list of different stages can be combined, the point is to read the recommendations for each stage. There are many recipes for low-calorie foods that are dominated by exactly the foods that need to be consumed at a given stage.


Although the diet uses only products that are good for the body, it has several contraindications:

  • You should not follow the Ducan diet for people who suffer from various pathologies. For example, the kidneys, liver, or digestive system.
  • Gout and impaired metabolism can be a sign of stopping the diet.
  • Pregnant and lactating mothers should not follow this diet. You should not do this if you are planning to become pregnant in the near future.
  • Ducan’s diet can cause menstrual disorders. Therefore, girls who have failed in this matter should not follow such a diet.
  • You should leave such a diet for those who have increased fatigue, depression, and irritability.

Here are some things to keep in mind when following the Dukan diet:

  • In the first stage, you eat only protein foods. This is a form of stress for the body, so side effects can occur. You may experience increased tiredness, drowsiness and irritability. Therefore, it is worth giving up intense sports during this period. You may suddenly feel hungry. This is the body’s normal response to a changing diet. In a few days, that feeling will go away. Some people complain of bad breath. It is also the result of consuming protein foods, which will go away in a week. Proteins contribute to the removal of fluid from the body and need to be replenished accordingly. Drink about two liters of water a day. If the amount of water is not enough, constipation may occur a few days after starting the diet.
  • In the second stage, the consumption of vegetables is allowed. It is a kind of holiday for the body. But there are some peculiarities here as well. Unlike proteins, carbohydrates need to be restricted at this stage. The main protein product must be supplemented with various vegetables. And you only have to eat until the hunger goes away. Vegetables can be cooked in many ways, but the healthiest are steaming or keeping fresh, that is, salads. You can use different sauces if you want to make your taste more varied. But you have to cook them for yourself. You can use mustard, natural yoghurt without additives, garlic and herbs, balsamic vinegar, soy sauce (use small amounts), etc.
  • The third stage of this diet is considered to be the most morally difficult. Because in the first two phases you gave up the hated pounds, which means you no longer want to lose weight, you want to start all your junk food again. The point is to stay at this stage because the pounds will come back very quickly if you don’t follow what’s on your diet. During this time, stress can arise due to the desire to escape. Sudden feeling of hunger, tiredness, etc. may occur. . The most important thing to keep in mind is that all of this is a temporary effect that will soon pass.
  • The fourth stage of the diet can last indefinitely. It is becoming a way of life. Pierre Dukan strongly recommends fasting once a week, which consists of consuming protein foods. Drink as much water as possible, eat little, do not eat too much fruit, get enough sleep, avoid stress and treat your portions. This will help keep your current weight in order.

The Dukan diet is one of the most effective, but at the same time difficult. The sections and menus of such a diet are designed for an unlimited period of time. One is frightened that all his life he eats from a menu that does not include his favorite foods. Therefore, organize a fast day every other week. That is, indulge in a pack of chips, a slice of cake, or something else you wouldn’t have imagined before. But there are a few rules to keep in mind:

  • Follow the small dose rule. Don’t eat too much, even if, on the contrary, it is a day of fasting.
  • Try to eat everything that is harmful before 12 in the morning. In this case, your metabolism is most active, so you are minimally likely to gain weight from what you eat.

To keep your metabolism active throughout the day (you can also use it during your diet), drink half a liter of water 20 minutes before eating. Don’t drink for forty minutes afterwards, you can only afford a few sips to get rid of the flavors in your mouth. The fluid dilates the stomach wall, our job is to keep it small. The size of the dose should fit into the slightly bent palm. Such an amount should also contain food and liquid, so for satiety it is better to prefer food and drink it after a while.