Ducan Protein Diet: Menu, Tables, Recipes

26 April 2025

Diet is a known concept that is known by everyone, which in 90 % of the population is associated with certain limits in power mode for a certain period of time to normalize body weight. However, this concept has a broader meaning and in literal translations from Greek shows "diet". Simply put, this is a way of life, food habits and food diet, which is followed by a person or nation through life.

In addition to general concepts, there are various types of nutrients, such as rational, therapeutic diet, vegetarianism, veganism, raw food diet, halal, halal and other types where certain foods are limited or excluded in food.

How safe is the diet?

Of course, food preferences and choices of certain types of nutrients affecting human health. As for the temporary diet, which involves transitioning to a true diet - they also affect health, and sometimes not the best. Especially dangerous is a sharp weight loss immediately after giving birth. It seems that this is a temporary restriction, why are they dangerous to the body?

Stress for the body

A new diet, digestive and metabolic disorders, the destruction of adipose tissue is a real stress for the body, which tries to adapt to the new conditions of existence, providing all strengths to maintain vital functions. Special damage in this case is brought by method that shows a sharp rejection, not a gradual rejection of certain products. In other cases, women "determine" to direct themselves to their stress, which eat apples and water from tomorrow, but today they spoil themselves with Barbecue with Lavash.

Intolerance for the body

This is the main weakness of most diet. Rarely people who are on diet thinking about the possibility of contraindications to the method chosen to lose weight, rely on the opinions of friends, acquaintances, which help and the process of weight loss itself is easy. Damage to welfare and appearance is no more than dysfunction of the digestive system, urine and other body, whereas in the source of diet all these negative phenomena are called "body restructuring", "reactions to the destruction of adipose tissue", etc.

Lack of vital substances in the body

For some time, the substances needed for life, but no longer come from food or enter a small amount, will rise from the depot in the body. However, this period is short term, and the failure of vitamins will affect the metabolism and work of internal organs, not to mention the appearance.

Depression

The psychological side is one of the main ones that experience a limited diet. Primary euphoria and confidence in the results after 3-5 days of compliance with a diet replaced by a mood that is depressed, apathetic and can cause nerve disorders.

Loss of muscle mass

One negative effect, but it is very possible with a low -calorie diet, because not only adipose tissue, but also muscles, which negatively affect health and appearance, decrease.

Dehydration

This phenomenon is the characteristic of diet without salt, because the exception of total salt from the diet causes fluid loss from tissue, the accumulation of subsequent toxic metabolic products and violations of all biochemical processes in the body.

Reduce immunity

Unstable nutrition, stress, and slowing metabolic processes reduce the body's resistance to infection.

Changes in appearance

It seems - this is the result of all diets, and they fight for this. But changes in appearance may not be at all as expected. Singing, soft and dull skin, brittle hair and nails, which have lost their shape and buttocks, eyes are drowned far from the complete list of all changes that occur in the process of losing weight.

Sharp increase in the risk of disease and inactive pathology activation

The body weakened by a diet is an ideal environment for the development of every infection process, including activation of conditional pathogenic microflora, as well as chronic pathology exacerbations. With a high level of probability, after some time, the body's system disease that has undergone the greatest change during the diet is found. Also, with a background of metabolic disorders and hormone background, the risk of cancer increases.

In addition to health problems, most people are faced with emotional dependence on the diet after the cancellation. Fear of getting extra pounds is intensified by the victims that must be done during weight loss. All of this leads to the body's rejection of "prohibited" products, the development of depression and extreme conditions in the form of anorexia or bulimia.

Ducan Protein Diet - The core of the weight loss method

The methodology writer is a French doctor Pierre Dukan. Since its emergence, the Ducan method has become broad due to the fact that strict restrictions in the diet have been excluded. "Eat as much as you want, " said P. Ducan.

The doctor poured out 19 books for his innovative way to lose weight. The scientist himself has held to a diet for more than 40 years and, as he claims, has no health problems. According to the author, this technique allows you to lose excess weight, to improve and stabilize the results without strict fasting and unbearable training.

Protein Ducan Diet Diet:

Practically there are no restrictions on the volume of food consumed from the permitted categories;
There is a clear list of prohibited and permitted products;
The basis of nutrition is protein food;
Carbohydrates are significantly limited and practical fats are excluded;
The amount of salt is minimized, which delays water in the body;
Alcohol is completely excluded. In the last stage, the use of white wine for cooking dishes is allowed;
The mandatory nutritional element is OAT bran, which replaces one of the foods during the day. Dull starforms, normalizing digestion and eliminating metabolic products;
It is important for drinking enough water, 2 liters per day needed to reduce the efficient hunger and removal of metabolism. You can drink anytime;
It is strictly forbidden to skip breakfast;
It is important to live an active lifestyle to prevent kidney problems.

Why can you lose weight without risk of gaining weight again, eating protein food?

Protein digestion is accompanied by loss of calories that are greater than spent on fat and carbohydrate metabolism;
Protein in pure form significantly reduces feelings of hunger and does not delay water in the body;
Protein food increases the body's resistance to infection;
Protein does not allow muscles to "lose weight", support it in good condition, which means not including skin sagging.

Stages, Menu

Ducan technique consists of 4, replacing stages. The first two stages allow you to lose weight, and the last two - to improve and stabilize the results achieved. Each stage has a certain name and a list of products that can be eaten. The most important thing to lose weight is that there is no need to calculate calories, eat as much as you want from the permitted list. To achieve the results, you cannot observe half a diet, after reaching weight loss, but without improving the results.

DIET DUT DIET: "attack" first phase

The shortest and most significant stage in terms of weight loss. Allowed to only eat protein food. On average, the attack was observed for 5 days, doubts from 2 to 10 days, and depending on overweight. You can calculate the weight according to the simple formula: M = P - 100, where M is a mass in one kilo; P is growth in cm.

The number of kilograms above is normal	Duration of Attack (Day)	Weight loss for days -kilograms (kilograms)
≤ 5 kg	1	≈ 1
≤ 10 kg	3	1 - 2. 5
11 - 19 kg	5	from 3
≥ 20 kg	7-10	from 5

Eating food must be regular.
You can eat as much as you want.
At this stage, strong physical activity is prohibited, just 20 minutes walk per day.

List of products that can be eaten in any amount, combination and anytime:	List of prohibited products:
Beef (with the exception of ribs); Horse rider (except lower abdomen); Veal; Offal (liver, tongue); Birds without skin (with exceptions to ducks and geese); Rabbit; Pigs, chicken, ham with fat content of 2-4 %; Fresh fish (white and red); Smoked fish up to 10 %; Canned fish with its own juice, without oil; Crab stick; Any seafood; Eggs protein in any form, without adding oil. Sometimes egg yolk is possible; Low -power milk products (fat content 0 %); One and a half tablespoons of bran oats every day (no more and no less), add dairy products or in the form of cakes; ORTRIC DRINK: coffee, tea, herbal tea, sugar soda (1, 5-2 liters per day). Spices -Rempah: vinegar, cumin seeds, garlic, onion, mustard, parsley, pepper.	Pig; Lamb meat; Sugar; Vegetable oil and animals; Kecet, mayonnaise, sour cream.
	Preparation Method:
	Grilling; In a double boiler; In the oven; Boiling; Without oil and fat; You can combine each other's products.

The second stage of "replacement"

At this stage, the main weight loss occurs. This will not be as hard as the days of attacks - about 1 kg per week. The duration of this stage depends on what number on the scale must be lost. That. When you reach the desired weight, you must proceed to the next stage.

Protein day alternates with protein-vegetable. This means that on protein days you can eat the same as in the first stage, and on protein and vegetable days, cooked or raw vegetables are added to protein, but the base of the diet is still protein.
The change scheme is chosen individually. For example, 5 in 5 days, or 1 in 1.
Vegetables cannot be seasoned with oil, but you can 0% yogurt, balmic vinegar, garlic.
Vegetable cooking methods: grill, steamed, boiling, extinguishing, baking oven.
Be sure to consume 2 tablespoons of oat bran every day.
It is important to drink at least 1, 5-2 liters of fluids per day.
From physical activity, it is recommended at least half an hour per day.

Permitted vegetables:	Forbidden vegetables:
Cucumber; Tomato; Turnip; Spinach; Asparagus; Black -eyed peas; Cabbage; Celery; Onion; Dil; Any sheet salad; Eggplant; Zucchini; Mold; Pepper; At present, beets and carrots are permitted.	Peas; Lentil; White and red beans; Peanut; Potato; Corn.
	Stage features:
	The first 2 weeks of stop weight - this is normal; After 2 months from the beginning of the diet passed, body weight also began to disappear more slowly due to the inclusion of the body's protective mechanism (1, 5-2 kg per month). Some surrender, do not pay attention to significant changes on the scale.

The third stage of the diet is the "Consolidation" phase

At this stage, weight no longer disappears, but the body is accustomed to a new diet to stabilize body weight. The most difficult stage from a psychological point of view, related to the presence of a number of nutritional restrictions. The duration is calculated according to the following scheme - 10 days each kilo is lost:

Missing kilo, kg	The duration of the stage, day
5	50-60
10	100
20	200

The menu is expanded with a delicious new product, but the strict rules for their consumption are set;
The stage is divided into 2 and a half same;
6 days a week must eat food that can be done protein (such as in protein and vegetable days from the "change" stage);
1 day a week (Thursday) must be purely protein (such as a day -day "attack");
Every day you have to use 2 tablespoons. Oat bran;
You have to drink at least 1, 5-2 liters of fluids per day;
Physical activity - walking about 25 minutes per day.

In the first half of the stage, besides vegetables, you can add the following products:	Explanation of New Products:
2 pieces of protein from bran, wheat bread/day; 1 serving of fruit per day; 1 part of a product containing starch per week; 40 grams of cheese per day; Human rights are normal, hot pigs, Hamst sheep - 1 or 2 times a week; 1 festive meal per week.	Fruits -anything other than bananas, cherries, grapes, dried fruits, and nuts; 1 serving of fruit = 1 piece for large and 2 fruits for small fruits; Solid cheese, with fat content of 15-17 %, 60 grams per day. Exceptions - Goat cheese and cheese like rocher; Products containing starch: macarons from solid wheat granules (most preferred), bulgur wheat, couscous, golt, wheat, lentils, nuts, rice and potatoes (the most disliked); Food is a favorite food that is lively once per day. It doesn't matter whether chocolate cakes or smoke chicken. Initially, you can apply most of it, eat slowly, enjoy the product, but don't take additives.
In the second half of the stage, they were also allowed:
1 serving of food containing starch per week (total 2); 1 festive meal per week (total 2, but not 2 consecutive days).

The fourth stage is "stabilization"

At this stage, final weight stabilization occurs due to the formation of a protection mechanism that must be observed throughout life! The diet is positioned by its creator as the right and useful nutrition, therefore, at this stage, it is no longer considered a step to maintain the harmony of the figure, but as a healthy lifestyle.

Food basis is a rule given at the "consolidation" stage.
The main diet is vegetables and protein.
1 day exclusive protein is also fixed (Thursday).

Every day you have to consume 3 tablespoons. Oat bran.
We must not forget the compliance with the drinking regime - 1, 5 liters per day.
It is important to make a daily way, 20 minutes per day.

Changes in the menu about Protein Day:

Limited red fish intake: no more than 150 grams of smoke and no more than 200 grams of raw. The number of white fish and seafood is not limited;
When using chicken, wings, thighs and tails are prohibited. Turkey, this restriction is not a concern;
From milk products with 0 %fat, preferences must be given to those that contain less lactose;
Salt consumption today is reduced to a minimum.

The above rules must be strictly observed, without giving yourself loose, if not, damage will occur and the body will begin to restore the previous weight!