Ducan's diet: menu for the week and every day, table, reviews

Everyone knows that the Ducan diet of the everyday menu is presented by Dr. Pierre Ducan. He argues that diet will help you achieve optimal body weight and maintain it throughout life. What are the features of the "Attack" phase? What are the disadvantages of the Ducan diet? What menu is everyone talking about every day? You will learn about all this in this article.

Ducan's diet

Dukan's Diet menu for every day. Today, the Ducan diet is number one in the world. She has helped millions of people around the world lose weight, including celebrities such as Jennifer Lopez and Kate Middleton.

From now on, you do not need to exhaust yourself with constant calorie counts or severely limit your diet. Ducan's innovative method is that you can eat absolutely anything during your diet!

The essence of the Ducan protein diet

What is the popularity of the French diet? The basis of the Ducan weight loss system is a protein diet and a sharp restriction on the intake of carbohydrates and fats. Within 3-4 days you will feel the effectiveness of the phased weight loss system. Many Hollywood stars have acquired a chiseled "Barbie" figure, thanks to a well-coordinated diet for weight loss of the famous diet and exercise. Penelope Cruz, Jennifer Lopez, wife of Prince William own stunning silhouettes after losing weight with the diet of French Dr. Ducan.

If you think the Ducan Diet is the strictest nutritional system, this is a deeply personal misconception. Losing weight, you will not feel the feeling of hunger that is always reminiscent of your existence. The diet of the French diet includes many "protein" foods, and protein, as you know, is the "building material" of every cell in our body. And one more important feature of the Ducan weight loss system: the lost kilograms after applying the diet do not return for several years!

Dukan nutritional features

The diet gained worldwide popularity in 2000 after the publication of the book "I can't lose weight. "In it, the still little-known French doctor Pierre Ducan explained why it is extremely difficult for some people to lose weight, and why he quickly returns after strict diets.

According to Ducan, the human body contains a certain supply of cells that can store fat. Each person has this amount of their own, some fat cells have more, others less. Those who “own” a large supply of such cells have a much higher chance of gaining excess weight. In addition, when a fat cell is unable to accommodate the stored fat, it begins to divide. And the amount of adipose tissue is increasing exponentially.

The Four Phases of the Ducan Diet

  1. Attack - basic weight loss, lasts up to five days;
  2. Alternation - continued weight loss, lasts until the desired result, possibly several months;
  3. Consolidation - fixation of results, the duration is calculated using the formula ten days for each lost kilogram of weight;
  4. Stabilization - preserving and maintaining results throughout life.

Each phase has its own list of products. The intensity of weight loss is determined by adherence to the main principles of the diet.

Attack - first phase of the diet

Doctors consider this stage to be the most dangerous for health. Pierre Dukan himself agrees with the general opinion, therefore he gives clear recommendations for its observance. First phase. Attack.

  1. Calculate excess weight. To calculate your weight, you can use the free calculator available on Ducan's official website. The calculation is carried out in the form of filling out a questionnaire. After entering the data, a letter with the information of interest will be sent to your e-mail. Averaged 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 the height in centimeters. Thus, the weight for a woman with a height of 164 cm should be 54 kilograms;
  2. Stick to the Attack phase for no longer than 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" it takes from one to six kilograms, the Ducan's diet of the menu for every day begins to work correctly. Observe the phase duration according to the table.
  3. If you are overweight according to the calculator up to 5 kg, then the duration of this phase of the diet for you is 1-3 days;
  4. Overweight - from 5 to 10 kg. - the duration of the "Attack" phase - 3-5 days;
  5. Excess weight 10 kg. and more - the duration of the phase is 5-7 days (maximum up to 9 days).

Please note that even though significant obesity is in the first stage of the Ducan diet, more than 10 days is prohibited. It is important to understand that the purpose of this stage is not to lose weight quickly by as many kilograms as possible, but to start the mechanisms of breaking down fat in the body.

Monitor your condition.The danger of this stage is the consumption of only animal proteins. This places high stress on the kidneys and causes dehydration. According to some experts, it is on this that the rapid weight loss of the first week of the diet is based. It has a motivating effect by showing that weight begins to decline.

Drink a lot at this stage. Consume at least one and a half liters of liquid per day.

Eat oat bran.Consume one and a half tablespoons of the product a day with plenty of water. This can be a snack or a replacement for one of the meals.

Why does the Ducan Diet menu for every day for weight loss start with proteins? Its author believes that animal proteins are the optimal food for humans. Our body has been familiar with it since ancient times, and modern fast foods, sweets are not acceptable, since their formulas are foreign to our body.

In addition, proteins are among the most difficult to digest foods. The body spends an unthinkable amount of energy on their digestion, which excludes the possibility of transforming excess calories into adipose tissue. The only important thing is to get pure protein, with no or minimal amount of fat.

Allowed Products on Attack

  1. Lean meat: veal, beef, horse meat (excluding entrecote and beef loin), rabbit. Pork up to 6% fat - not often! Lamb is prohibited;
  2. Giblets: liver of beef, veal and poultry, kidneys and veal tongue, tip of beef tongue;
  3. Eggs. Up to two yolks a day. Protein - unlimited per day. If you have high cholesterol, eat no more than 3-4 yolks per week;
  4. Low-fat dairy products 0%: cottage cheese, natural yoghurts, kefir, natural milk, dry (do not exceed 3 tablespoons per day);
  5. Poultry (skin cannot be used). Excluded are birds with flat beaks - goose and duck;
  6. Lean ham (no pork skin). Fat content from 2 to 4%;
  7. All fish without exception: fresh or smoked, fatty, canned in their own juice.
  8. Any crustaceans and molluscs.

All of these foods must be cooked without fat. You can use them without any restrictions in quantity and at any time of the day. Forget calorie counting!

Some additives are allowed in reasonable amounts:

  • Tomato paste (no sugar) up to 2 tablespoons;
  • Rosehip decoction (from 2 tablespoons of berries);
  • Gelatin, agar-agar, baking powder (baking powder), yeast;
  • Coffee, tea, herbal teas;
  • Crab sticks (no more than 8 per day);
  • 1 tbspparaffin oil. Can be used as a salad dressing. It is advisable to dilute with sparkling water. Do not heat or use for frying;
  • Lemon as a seasoning (do not drink like lemonade and do not eat like fruit);
  • Diet Cola and other diets. the drinks;
  • Isomalt - 15 g;
  • Vinegar (balsamic or whatever you like), soy sauce;
  • Vegetable oil (olive / rapeseed) 1 coffee spoon;
  • Gluten - 2 tbsp. l. in a day;
  • Cumin, parsley, onions (no more than 1. 5 onions per day) and other spices and herbs;
  • Low carb, low fat protein shakes / powders;
  • Sugar substitutes (0 kcal), except fructose, glucose and sorbitol, etc . ;
  • Inulin - 15 g;
  • Salt and mustard in moderation (they tend to retain water in the body);
  • Gherkins (2 pieces per day depending on size) are allowed as a seasoning for dishes.

During the first phase, dry mouth or bad breath may appear. Don't be alarmed, this confirms that you are on the right track.


  1. Dukan's diet menu for every day suggests a daily walk for 20 minutes and playing sports;
  2. Eat 1. 5 tablespoons of oat bran a day. With intolerance to bran, you can use 1. 5 tbsp. buckwheat (dry). Eat carefully, because buckwheat and bran differ in their nutritional properties and are absorbed by the body in different ways. Due to exceeding the norm, there may be stagnation. Cook buckwheat at your discretion (you can boil in water, in milk or steamed);
  3. Be sure to drink at least 2 liters of water a day (coffee and tea are included in these 2 liters).

Dukan's diet menu for every day, table


  • Breakfast: Omelet with meat, coffee.
  • Lunch: Cod fish soup, bran bread.
  • Afternoon snack: Curd mass.
  • Dinner: Meat baked in foil, green tea.


  • Breakfast: Whole cottage cheese, bran bread.
  • Lunch: Meat soup with quail eggs.
  • Afternoon snack: Low-fat yogurt.
  • Dinner: Fish stewed in its own juice.


  • Breakfast: Scrambled eggs, lightly salted herring or salmon, coffee.
  • Lunch: Meat cutlets without onion and bread, yogurt.
  • Afternoon snack: Kefir.
  • Dinner: Boiled squid.


  • Breakfast: Bread with bran and melted cheese, strong tea.
  • Lunch: Soup with fish pieces.
  • Afternoon snack: Cottage cheese casserole, tea.
  • Dinner: Baked chicken fillet, kefir.


  • Breakfast: Boiled eggs, kefir.
  • Lunch: Fish cutlets without onions and bread, yogurt.
  • Afternoon snack: Milk, bran bread.
  • Dinner: Stewed beef tenderloin, tea.


  • Breakfast: Scrambled eggs, coffee.
  • Lunch: Meat soup with meatballs.
  • Snack: Yogurt, oat bran.
  • Dinner: Stewed mussels, tea.


  • Breakfast: Whole cottage cheese, coffee.
  • Lunch: Soup with fish pieces, yogurt.
  • Afternoon snack: Casserole or cottage cheese pancakes, kefir.
  • Dinner: Meat cutlets, yogurt.

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

Ducan Diet Recipes

Recipe 1.Turkey stew with zucchini for weight loss according to Dukan (Ducan's diet menu for every day)


  • Breast fillet - 600-650 g;
  • Dill, rosemary to taste;
  • 1 onion;
  • Medium Zucchini;
  • Half a small carrot;
  • Salt.


Cook the diced zucchini in a skillet with a little water under the lid. Cut the fillet and add to the skillet. Grate the carrots and place over the turkey courgettes as well. Add salt and seasoning. Simmer until tender.

Recipe 2.Diet pancakes from cottage cheese according to Dukan.


  • Egg - 1 pc . ;
  • Low-fat cottage cheese - 2 tbsp. l . ;
  • Curd mass - 100 g (without sugar);
  • Sugar substitute - to taste, cinnamon.


Use a blender to whisk all the ingredients. Heat a frying pan, drip oil on it and pour in some dough. Bake the pancakes under the lid: fry each side for 2 minutes. Spread chilled pancakes with soft cottage cheese and fold with a "cake". Sprinkle with cinnamon and serve a savory dish to the table, Ducan's diet menu for every day is now always with you.

Recipe 3.Flavored chicken and herb pie while dieting.


  • Egg whites - 4;
  • Cottage cheese - 300 g;
  • Chicken fillet - 300 g;
  • Dried herbs (onions, dill);
  • Kefir - 150 ml;
  • Spices (garlic, turmeric, red pepper and ginger);
  • Salt - 0. 5 tsp


Whisk the egg whites with salt. Pass the cottage cheese, spices through a sieve until smooth. Add half of the fillet to the contents and beat with a blender.

Cut the remaining chicken into pieces and mix with the curd-kefir mass. At the end, add proteins. Pour the dough into a mold and sprinkle with herbs. Bake in the oven over medium heat for 35 minutes.


  • It all started when a friend of mine said last winter that I was a little blown away. I've never been on a diet in my life! But here a friend is a motivator. At first I was on a grapefruit diet. Good. You lose weight quickly, but of course it's harder to sit. You can't eat much;
  • Before losing weight on this diet, I read a lot about it. I read reviews of real people who were on this diet. Then I got to the book by Pierre Ducan "I can't lose weight. "Then I made a list of products that Pierre Ducan recommends (Ducan's Diet menu for every day). And I made a menu, well, or looked for recipes on the Internet, or advised how best to cook, with people who are on this diet. I ate the permitted foods as much and when I wanted. Well, I drank a lot of water and green tea. This diet creates in a person the habit of eating right, not overeating, leading a healthy lifestyle and keeping yourself in shape ! ;
  • Losing weight with Ducan - EVERYTHING is possible. Yes, yes, you can fry the legs, cut a mayonnaise salad for them, wash it all down with Pepsi and eat a cake. Yes, at the same time. Yes, at night. Well, the mayonnaise is really its own, Dyukanovsky, and you will have to remove the skin from the legs, but these are little things that do not affect either the taste or the fact itself - you can eat a lot, often, varied. In general, the more you eat, the better you will lose weight;
  • This wonderful diet, together with sports, gave a very good result. I am still on it, I just really wanted to show the result, I plan to leave for consolidation when my body suits me, and not by weight. You don't starve on this diet, there is a huge selection of dishes, even desserts and cakes. And everything is so delicious that the whole family eats with pleasure, there is no need to cook for yourself separately;
  • Don't forget about sports, movement is life! During the Attack phase, walk more, breathe fresh air. During the beginning of such a meal, I began to walk to work from work. Stopped using the elevator. So everything is in your hands, feet and head!