The Ducan diet

Products for the Ducan diet

A nutritionist from France has created an author's method for weight loss - Pierre Ducan's diet not only provides stable weight loss, but also allows you to consolidate the result.

Diet information

The principle of this technique largely repeats the importance of many other low-carb diets. At the same time, Dukan went a little further, taking into account the factor of individuality. The fact is that each person has a potential inherent in nature - a certain number of fat cells. The risk of rapid weight gain is higher in those people who have more such cells. It is worth bearing in mind the fact that with regular overeating fat cells split in two, which further increases the accumulation of fat. Sitting on diets, we reduce our volumes, but the number of fat cells remains the same (at the slightest relaxation of the diet, they begin to divide again). This makes it incredibly difficult to maintain the result. Ducan offered his patients a diet designed for a long period of time and divided into stages - the first half of the diet (2 stages) takes the weight, and the second (2 more stages) consolidates the result. This approach made it possible to "bypass" the genetic predisposition to obesity - the diet removes excess volume and then stabilizes weight (fat no longer grows, weight remains at optimal levels).

Dividing the diet into stages

"Attacking" stage

The initial stage is called "attack" for a reason. It starts the process of burning fat. The duration of the stage depends on two factors: the initial weight and the desired result. You can lose 2-6 kg. After a while it takes 3-10 daysIf you need to lose no more than 10 kg, then the duration is minimal (3 days) If you need to lose about 20 kg, it will take 3-5 days If you end up wanting to lose 20-30 kg, you will need to set a 5-7 day strict diet. Well, to start the weight loss process with a serious degree of obesity, you need to set aside 10 days for the first stage.

In the initial period of the diet, protein products occupy priority positions. Active absorption of protein against the background of a sharp decrease in the proportion of carbohydrates provokes the appearance of ketone bodies in the blood - therefore you will feel dry mouth and the smell of acetone may appear in the mouth. To neutralize this side effect and cleanse the body, Dukan recommends drinking at least 1. 5 liters of still water daily. The good news is that portion sizes are not limited - you can eat to satiety.

Dr. Ducan's diet during this period makes you adhere to certain recommendations. It is necessary to exclude from the menu all fatty meats (pork, lamb, duck, goose). The use of sauce in cooking meat is also excluded. Meat allowed for consumption: turkey and skinless chicken, as well as beef, veal, horse meat, rabbit (excluding fatty parts) You can eat offal, seafood and any fish. You must use a grill and a steamer for cooking. Egg white can be eaten without restrictions, whole eggs - 2 pcs. per day (with excess cholesterol in the blood, you will need to limit the consumption of egg yolks to 3-4 pieces per week). Dukan recommends the introduction of low-fat diets. You can eat low-fat yogurt with or without additives - no more than 2 servings a day.

Sugar is forbidden, food can be salted, but very sparingly. It is permissible to use spices (any), sugar substitutes, vinegar. The taste of the dishes can be enriched with lemon juice and garlic. To avoid the urge to eat, chewing gum (but not sugar-based) is recommended. Dukan advises walking at least 20 minutes every day and exercising regularly. To maintain a feeling of satiety and normalize bowel function, you should eat 1, 5 tablespoons daily. oat bran. The bran should be washed with water-absorbing liquid, they swell in the stomach and fill it.


The next active phase of the diet is called "Cruise". During this period, Dukan's diet for weight loss alternates protein days with days that allow you to consume large amounts of vegetables (they supplement protein). The duration of this stage of the diet is strictly individual (from1 to several months) Vegetables should be eaten raw, cooked, baked in foil. Plant-based foods include artichokes, chicory, eggplant, asparagus, cucumbers, tomatoes, broccoli and other types of cabbage. You can also eat celery, leeks, pumpkin, zucchini, spinach, onions. In the menu it is permissible to introduce radishes, soybeans, turnips, various types of mushrooms. Products rich in starch are excluded (we are talking about beans, peas, potatoes, rice) . Do not eat cereals, lentils and avocados.

Certain rules must be followed. First, you should eat only when your appetite increases. Protein (P) days should be alternated with protein and vegetable (PO) days. With an excess weight of less than 10 kg, the scheme looks like this: 1P / 1PO. 3P / 3PO or 5P / 5PO schemes are acceptable if desired. In case of excess weight over 10 kg, the 5P / 5PO scheme is recommended. At this stage, the rate of bran should be increased to 2 tbsp. for one day. It is worth walking for half an hour every day. The amount of water remains the same (1, 5 liters per day).

This stage allows you to add to the diet:

  • A small amount of high quality dry wine
  • 1 tsp cream (3-4% fat) and fat-free cocoa
  • A little soy cream, ketchup, starch
  • A few drops of vegetable oil
  • Slice of low-fat cheese (up to 6% dry weight)

During the day you are supposed to add only 2 products from the above list to the diet. Also, some products may be used for cooking. Can not be:

  • Garlic and seaweed
  • Agar agar and gelatin
  • Any sugar substitutes
  • Low-calorie drinks (1 glass of drink should not contain more than 1 kcal)
  • Dietary canned fish
  • Soy sauce
  • Bitter peppers and gherkins
  • Any spices
  • Adjika and mustard
  • Medium or low fat milk
  • Vinegar
  • Soy tofu cheese
  • Crab sticks - up to 8 pcs. for one day

Consolidation of the obtained results

The next phase of the diet is to consolidate the results. You should gradually return to good nutrition, but not gain weight. The duration of the stage is calculated by the number of kilograms lost - this figure should be multiplied by 10. The products of the 1st and 2nd stage are supplemented with a portion of fruit (willyou should forget about bananas, grapes and cherries). You can also eat 2 slices of bread, 40 g of mature cheese and several servings of foods rich in starch. Every Thursday should be dedicated to pure protein. 2 times a week (but not in a row) for lunch, you can afford any favorite dish.


This stage also aims to consolidate and stabilize the results of the diet. The rate of bran should be increased to 3 tbsp. for one day. One day a week you need to arrange an accumulation of pure protein. The duration of the stage is arbitrary, but it is best to follow this diet plan throughout your life.

How to calculate weight?

Of course, you can calculate the weight using any online calculator, but if you decide to stick to the Ducan diet, use the service provided on the official website. Weight calculation is free. You must complete the questionnaire in Latin letters. You should also check the boxesrequired fields. First, you will need the following information: name, gender, current weight (in the drop-down box you need to change pounds to kilograms), email (for information). In the next field, specify the desired weight, the number of previous diets, the maximum weight (including during pregnancy), the minimum weight of 18, the stable weight (ie the weight that you can maintain effortlessly) and height. The next block will ask you to answer the following questions: are you in a hurry to lose weight, is there a genetic predisposition to obesity, the number of pregnancies, does you lose weight easily with dietary restrictions, the presence of unpleasant symptoms (fatigue) during diets. An assessment of the bone structure (around the wrist circumference) will also be required. The questionnaire ends with confidential information - you must specify the exact date of birth, name, email, set and confirm a password. If not all columns are filled in, the calculation will not be performed and you will have to return to filling in the form. If no mistakes are made and all the fields are filled in, you will be taken to a page where the duration of each stage and the degree of weight loss are indicated. For example, weighing 72. 8 kg, the first stage will take 3 days and will carry 1. 1 kg, the second stage will take 33 days and will allow you to lose another 3. 6 kg, the third stage will take 47 days (the weight willremain stable - 68, 1 kg). Well, the last stage does not need comments - you just need to eat right and maintain the result.

Benefits of the diet

The Ducan diet has many benefits. It is based on affordable and useful products. The weight disappears fast enough, the result is stable. The active phase of weight loss does not take much time and does not make you starve. The diet can be followed at home and at work, it does not cause serious discomfort.

Disadvantages of the diet

The diet proposed by Ducan also has its drawbacks. In the early days there is an increased concentration of ketone bodies - they suppress appetite, but at the same time cause unpleasant symptoms (weakness, fatigue, bad breath). Pierre Ducan's diet is not satisfied with the right ratio of nutrients. Deficiency of bioactive substances - vitamins and minerals can also develop (it makes sense to take a pharmacy vitamin-mineral complex). Insufficient lipid intake affects metabolic processes. The diet requires the preparation of various dishes - it can quickly become boring for those people who do not like to spend a lot of time in the kitchen. However, it is possible to order diet dishes from grocery stores for the Ducan diet, but this will require financial investment.

Contraindications to diet

Dukan's diet for weight loss has a number of contraindications. These include pathologies of the digestive system, kidneys, liver. You should not use a diet for metabolic disorders and gout. This diet is contraindicated for pregnant women, nursing mothers, and girls whose menstrual cycle has not had time to be established (it has been observed that the diet can provoke cycle failure). It is undesirable to adhere to a diet during menopause and premenopause. You should not resort to diet, planning a pregnancy soon or suspecting pregnancy. Such limitations are explained by the fact that lack of fat leads to hormonal imbalance. Fat deficiency affects not only hormones - problems with the gallbladder and gastrointestinal tract can be observed during the diet. Lack of vitamins and minerals during the active phase of weight loss can adversely affect the work of the cardiovascular and digestive systems. Carbohydrate deficiency does not have the best effect on brain activity - if you are doing mental work, then the diet may not suit you at all. Also, the Ducan diet will have to be abandoned by those people who are characterized by mood swings, increased irritability and a tendency to depression. Before you start a diet, be sure to undergo an examination. As the diet is long, it does not prevent you from periodically monitoring your condition by passing the necessary tests.


The detailed diet of Dukan, presented in our article, has good reviews. The main advantage is the lack of hunger - even in the period of active fat burning you can eat until you are full and there is no need to be satisfied with microscopic portions of food. At the same time, many complain that the first stages of the diet are accompanied by some discomfort. It is better to start the diet in accordance with the days when you are not busy at work.