The most effective System of slimming Dukan diet

Nutritionist Pierre Ducane has developed a weight-loss diet based on his 40 years of practice, the popularity in the Nations and among the celebrities, for example, the Duchess of Cambridge, and Jennifer Lopez. Many phases of the Dukan diet, lack of lubrication avoids. In each stage you should be in the menu of permissible food, not just lose weight, but also maintaining the results achieved during the entire life

Pierre Ducane

Due to the diet Ducane rules

The basis of the diet Ducane established the following principles:

Reduction of daily calories to be useless. The doctor claims that the reduction of daily calories during the diet the result. After returning to the usual diet the weight back relieves immediately. In the opinion of Ducane, you should not allow in their menu, only those products that are piling up.

The restriction of the number of the consumed products are not effective. The Dukan diet is the Antipode of Mono-diet. Allows the use of the menus in the 100 allowed foods in any amount, to be satisfied to enjoy in the course of the day.

The daily intake of oat bran — necessity. Statement of Pierre Ducane that oat bran can you enjoy fast enough, the toxins and waste products from the body. Every day you should eat 1.5-3 tablespoons of bran, with plenty of water.

Not to do without any physical effort. Without physical activity with the diet and reach you to the point of "Not burnt kilograms", if the weight holds. During the workout, the body works differently. According to the Dukan diet, daily long walks, it is desirable to do morning gymnastics, Fitness, exercise, or a few times per week, do not use the Elevator.

According to the rules of the Dukan diet, follow the 4 key steps:

Phase Attack

Dukan diet "attack" — the first and most effective stage, the strict limit values in the menu. Your main objective is the burning of the accumulated fats in the body. By the use of menus exclusively of protein-containing products with a minimum fat content of paint.

The consumption of Protein products for the Dukan diet promotes rapid saturation, so that the volume of the servings of a meal to be reduced. On the digestion of protein, the body more energy to spend than you get from him, to be overweight what fast out. Just at the stage of the "attack" of the Dukan diet, there is a significant decrease, what motivated, in the opinion of Dr. to further stages.

Prior to the observance of the Dukan diet should clearly define the duration of the Phase "attack". It is defined on the basis of the number of pounds: Up to 5 kg = 3 days; Up to 10 kg = 4 days; Up to 15 kg = 5 days; Up to 20 kg = 6 days; Over 30 kg = 7 days.

Dukan Diet

To note, during the observance of the "attack" Dukan diet to the following rules:

In the days of card consumption of 1.5 tablespoons of oat bran, wash with plenty of water. If you are allergic to replace bran and buckwheat. You need to acid is at least 1.5 litres of drinking purified water without the coal of the day. It is recommended to do morning exercises. During the diet, walking at the fresh air for at least 20 minutes per day.

Approved Products

Dukan diet "Attack" — approved products:

  • Lean Meat: Veal, Horse Meat, Beef And Veal, Pig Meat (6% Fat), Rabbit;
  • Poultry (except duck and goose is eaten without skin: chicken, Turkey, quail;
  • Offal: Kidney, Liver, Tongue, Lungs;
  • Ham (not more than 4% fat, without skin);
  • Fish in any Form: raw, baked, canned, fried, on a pair;
  • Seafood;
  • Quail eggs and chicken: Protein in unlimited quantities, the egg yolk is not more than 2 pieces per day;
  • Low-fat or with minimal fat content of milk and milk products;
  • Yogurt;
  • Crab bones (more than 7 units per meal).

As additives for Dukan diet in the Phase of "attack" allows you to:

  • Contained olive oil, vegetable oil or canola oil (1 tbsp. spoon per day);
  • Lemon juice;
  • Tomato paste (2 tablespoons per day);
  • Apple, Soy, Balsamic Vinegar;
  • Herbs and spices: cumin, thyme, rosemary;
  • The Onions Napiform;
  • Baking powder, gelatin and yeast in the preparation of food;
  • Cucumbers as a Snack (2 per day);
  • Sugar substitutes.

Compliance with the diet Phase is recommended, in the course of the day, drink herbal, black and green teas, decoctions from berries, liqueurs, coffee, but without sugar. The amount of the consumed salt should be reduced to a Minimum.

The menu for each day

Dukan diet menu attack Phase (Breakfast, lunch, afternoon snack, dinner): Monday:

  • Quark;
  • Meatloaf with egg;
  • Kefir;
  • Cooked Chicken Breast Basket.


  • Omelet;
  • Rabbit in tomato sauce;
  • Kefir;
  • Dorado in lemon Sauce on the Grill.


  • 2 eggs;
  • Beef steak with light-beige;
  • Milk;
  • Cocktail of seafood.


  • Cheese cake;
  • Trout, baked in the oven;
  • Natural yogurt;
  • Braised Turkey in cream Sauce.


  • Curd Casserole;
  • The ear of the strfleisch;
  • Soft-boiled egg;
  • Medallions of veal in a tomato sauce.


  • Ham;
  • Chicken soup;
  • Kefir;
  • Salmon, baked in the oven.


  • Omelet with ham;
  • Salted Herring;
  • Milk;
  • Cutlets from beef.

Phase Alternation

Meatloaf with egg

For Dukan diet in the Phase of "change" achieved the desired result. This is the most important Phase of weight loss. Its duration determines the loss of excess weight, i.e., if the desired result is achieved, then the Phase of the "exchange" according to the Dukan diet ends. At this point in the menu, in addition to the protein-containing products, and herbs rich in fiber.

Eat allowed Can, both in raw and edited Form. However, they are not allowed in the menu Dukan diet in this Phase every day. You should alternate only Protein days (after the Phase of "attack") with the days when in the menu and herbs are allowed.

Alternating Protein days with mixed for Dukan diet determined on the basis of the desired loss of excess weight: Up to 10 kg = 1/1 Up to 20 kg = 2/2 Of 30 kg and more = 5/5

For Dukan diet in the Phase of "change" needs to be spoons increased daily consumption of oat bran to 2 tbsp. According to individual indications, you can replace it with wheat bran or book brewed wheat on the water. The consumption of purified water is increased up to 2 liters per day. The physical strain should also be greater. For Dukan diet need, take a walk in the fresh air for at least 30 minutes per day during the Phase of the Stripe. Don't forget tomorrow is gymnastics for the speedy achievement of the desired results of weight loss.

It is possible that you can eat?

What you can see on the Phase after the change of System Ducane:

  • All the Protein products in the Phase of "attack";
  • All the spices and additives included in the menu of the Phase "attack";
  • Can carrots: cucumbers, tomatoes, peppers, squash, asparagus, spinach, parsley, lettuce, cabbage, radishes, zucchini, eggplant, leek and onion, celery, green beans, turnips,;
  • 1 herb Apple beans of the day;
  • Mushrooms.

An important aspect of the Phase Stripe Dukan diet is that in the first Phase, Protein-products, you can mix any extend and the additional select only two ways to per day.

On the stage of "exchange" for the Dukan diet should be excluded from the menu the following products:

  • Fatty meat and poultry (duck, goose);
  • Fat-containing milk and milk products;
  • Potatoes, peas, beans, corn, lentils;
  • Avocado, Olives, Olive;
  • Cereals, pasta and baked goods (except 2 slices of rye bread per day);
  • Pastries, sweet Desserts, chocolate;
  • Sugar;
  • Mayonnaise.

Menu days

Phase-Alternation — menu daily for Dukan diet (Breakfast, lunch, afternoon snack, dinner): Monday:

  • Omelet;
  • Fish soup of trout;
  • Milk;
  • Rabbit in cream sauce.


  • Scrambled eggs on French;
  • The cream-supperior reliability of chicken meat;
  • Cucumber, Tomato;
  • Steak is made of beef. Salad from white cabbage.


  • Quark. Apple;
  • Seafood Cocktail;
  • Hard-boiled egg;
  • Chops of veal.


  • Buckwheat Porridge;
  • Supperior reliability "Tom Yam" with shrimp;
  • Kefir;
  • Turkey, braised MITS Can.


  • Natural yogurt;
  • Chicken breast on a couple;
  • Ham;
  • Salted Salmon.


  • Cucumber Rolls;
  • Borsch with meat;
  • Natural yogurt;
  • Mackerel, stuffed in the oven.


  • Cheese cake;
  • Meatballs made of beef;
  • Kefir;
  • The Fish Soup.
Cucumber Rolls

Phase Of The Fastening

The Phase of the fastening according to the System Ducane is a gradual exit from the diet. The Person continues to lose weight, but not as intense, about 400 gr in the week. The duration of this Phase is calculated individually, depending on losing weight, based on the principle of 1 kg of previously discarded weight 10 days "Pinning". For example, for someone who lost 6 kg, and the duration of the Phase "consolidation" should be 60 days.

Diet menu Dukan expanded in the Phase of "Fixing":

  • Add sweet fruits, except bananas, cherries and grapes. But the allowable daily serving of permitted fruit not exceed the average size of an Apple.
  • Can cheese in the diet of 6%.
  • Twice a week, eaten a menu of potatoes, rice, pasta, peas, beans and legumes can be.
  • In this Phase, the Dukan diet, the daily intake of increases of oat bran to 3 tablespoons. To drink the purified water without the Gas, at least 1.5-2 liters per day.

Take note of the physical activity, Sport shop, or courses, many hikes of 30 to 60 minutes per day.

Characteristic of the Phase of "Pinning" the Dukan diet are so-called "fixed". These are the meals, if allowed, there is everything what desires the heart and the stomach. They come once a week and only for a meal, for example lunch. For Dukan diet necessarily should be once a week fasting day Protein. That is, eat in the menu, only Protein products according to the stage of "attack".

A list of recommended products

Allowed food in Dukan-diet in the Phase of fixation:

  • All the Protein products in the Phase of "attack";
  • All of Can, additives and spices in the Phase of "consolidation";
  • Sour and sour-sweet fruits: oranges, tangerines, Grapefruits, apples, Kiwis, pears;
  • Berries: melon and water-melon not more than 400 grams per day;
  • Rice, potatoes, corn, beans, peas, pasta, starchy foods 2 times per week;
  • Cheese 6% fat not more than 40 gr per day;
  • Honey — 3 teaspoons per day;
  • 2 Slices Of Bread.

Detailed Menu

Dukan diet menu in the Phase of attachment (Breakfast, lunch, afternoon snack, dinner): Monday:

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


  • Omelet with ham and cheese;
  • Borsch with meat;
  • Tangerine, Kiwi;
  • Pilaf with beef. Cucumbers, Tomatoes, Peppers.


  • Cheese cake;
  • Paella with seafood;
  • Apple;
  • Turkey, stuffed with prunes in the oven.


  • Cottage cheese with honey;
  • Meat Solyanka;
  • Cucumber, Spinach;
  • Mashed potatoes. Chicken liver. Carrot salad.


  • 2 eggs;
  • "Festival" -food, whatever we wanted to the Dukan diet;
  • Kefir;
  • Supperior reliability "Tom Yam" with seafood.


  • Natural yogurt;
  • Seafood;
  • Kefir;
  • Beef Chops.


  • Curd Casserole;
  • Ear noise;
  • Grapefruit;
  • Macaroni with cheese and ham. Greens.

Stabilization phase

The stabilisation Phase to the Dukan diet — eating disorders are rules that must be followed during the whole life, the result achieved lose weight and not gain weight in the future.

For Dukan diet 4 important principles in the Phase of "stabilization":

  • You eat 3 tablespoons of oat bran and drink at least 1.5-2 liters of carbonated water per day;
  • Special attention to your physical activity: avoid elevators, take daily walks of at least 30 minutes to do morning exercise, gym do;
  • Once a week Protein fasting day hold after the Phase of "attack";
  • Included in your daily diet all foods eating, or after the Phase of "consolidation". Fruit is desirable in the menu in the first half of the day.

For Dukan diet Phase of "stabilization" is not a constraint, but a life style. Don't worry about the holidays, if you want to be pampered with culinary delights, because on this day you can afford "feast". The next day after the "feast of the abdomen" are to be classified, you should have Protein - only "to avoid attack" weight gain.

Allowed and prohibited products

Approved products according to the System Ducane on the Phase of stabilization:

  • Lean Meat (Beef, Veal, Horse Meat, Pork Meat 6%, Rabbit);
  • Poultry: chicken, Turkey (without skin);
  • All varieties of fish in all variations of the preparation;
  • Low-fat milk and milk products;
  • Seafood;
  • Innards;
  • Lean ham without the skin;
  • Chicken and quail eggs;
  • All Can be consumed (potatoes and legumes in the menu not more than 2 times per week);
  • Fruit (with the exception of cherries, bananas and grapes) are eaten preferably in the first half of the day;
  • Honey 3 teaspoon per day;
  • Bread (2 slices per day), pasta;
  • Lemon, Lemon Juice;
  • Cocoa;
  • Mushrooms;
  • Ketchup, tomato paste (2 tablespoons a day), Adjika;
  • Spices and additives (parsley, coriander, ginger, cumin, pepper);
  • Gelatin, Baking Powder, Yeast;
  • Can, Included Olive Oil;
  • Tea, coffee, herbal infusions and decoctions of herbs without sugar.
Norwegian soup with salmon


Menus for the stabilisation Phase of the Dukan diet (Breakfast, lunch, afternoon snack, dinner): Monday:

  • Curd Pudding;
  • Norwegian-supperior reliability with salmon;
  • Grapefruit;
  • Vegetable stew with Turkey meat.


  • Omelet. Mandarin;
  • Pickle. Cod liver oil;
  • Kefir;
  • Mashed potatoes. Salted Herring. Herb salad.


  • Rice porridge with milk;
  • The Solyanka from the top of the meat;
  • Ham;
  • Gefilte Fish. Salad of fresh Can.


  • Soft-boiled egg. Bulb;
  • Ear of the national team of fish;
  • Kefir;
  • Beef steak with light-beige.


  • Cereal. Orange;
  • Okroshka. Fillet of hake;
  • Kefir;
  • Spaghetti with Bolognese Sauce.


  • Bunting. Apple;
  • "Festival" -food, whatever we wanted to the Dukan diet;
  • Ham;
  • Vinaigrette. Fillet Of Saithe.


  • Cheese cake;
  • Borsch with meat;
  • Grapefruit;
  • Chicken Chest. Beans in cream Sauce.