5 essential principles of the Ducan diet + the opinion of doctors

Dukan Diet

When a woman has resolutely decided to lose weight and starts searching the Internet for the best diet that gives almost immediate results, it is difficult to stop it. Especially since she reads the praises in favor of one method or another. Today we will discover what the Ducan diet is, how effective it is, unlock myths and get acquainted with criticism.

Dukane Diet - All the important nuances

The Dukan diet is based on eating high protein foods and contributes to weight loss of one and a half to fifty pounds. Tempting? Of course!

But how safe is it for health? Let us understand.

Author identity

French general practitioner Pierre Dukan, whose diet once thrilled millions of overweight people, has been developing it for twenty years.

In the mid-seventies of the last century, overweight was fought through a diet that included low-carb foods. Dukan, on the other hand, invented a new technique consisting of four phases - attack, alternation, consolidation and stabilization - which allow not only to lose weight, but also to keep the weight in a constant state.

Since then, Ducan has undertaken the study of protein-rich foods and their effects on the human body. Twenty years later, he wrote the book "I Can't Lose Weight, " which has sold more than ten million worldwide. From that moment, the former neurologist's best hour began.

After conducting opinion polls, it was found that 35% of people who lost weight according to the Ducan method regained the pounds lost during the year. 80% regained their previous weight within four years.

Basic Principles

  • Approved Products.Weight Loss You are allowed to eat foods rich in animal and plant proteins, which are easily absorbed by the body and contribute to weight loss.
  • Movement.Physical activity is mandatory - morning exercise, fitness or at least walking on rough terrain. Or you can clean the apartment every day, moving vigorously with a floor cloth. Here, as they say, everyone chooses how to increase their activity - fitness or weeding in the garden.
  • Water!Remember to drink one and a half to two liters of clean water a day.
  • Bran.They are essential as a source of fiber, which contributes to proper digestive processes.
  • Calculator.Before you start a diet, you need to calculate your Dukan weight in order to know how many days you need to spend at one or another stage.

Doctors' opinion on diet


If you completely eliminate carbohydrates from your diet or significantly reduce their amount, the body will or will not want to, but will start to get lost energy, breaking down fat. But first it will consume all the glycogen stores stored in the liver, and only then will it go to the fat deposits on the sides and hips.

Glucogen is an energy reserve, thanks to which the body can quickly make up for the lack of glucose. Its amount in the liver in an adult is 100-120 g.

If you deplete your glycogen stores, ketosis will begin - fat breakdown with the formation of a large number of ketone (acetone) cells. A high concentration of glucose and acetone bodies in the blood can lead to an acid-base imbalance towards an increase in acid. Long-term disruption of carbohydrate metabolism ultimately leads to diabetic ketoacidotic coma.

Those interested in the Ducan diet should know that a positive result without compromising health will only be if the pancreas is able to produce enough insulin, which lowers blood glucose concentration.

Low carb diets are especially dangerous for people who have metabolic disorders, and they may not even know it, as these disorders do not occur with the usual diet. As a result, acidosis can develop, which is manifested by frequent headaches, chronic fatigue, arrhythmia or palpitations, persistent drowsiness and weakness.

Phase 1. Attack

This is the hardest and most difficult period. Usually not exceeding seven days, the Ducan calculator will show you a more accurate figure.


At this time, you should completely eliminate carbohydrates from your diet and increase your use of protein products. The body is saturated with protein, rebuilds metabolism and rapidly destroys body fat.

Start each morning with a tablespoon of oat bran. During the day, you can eat any food from the allowed list and in unlimited quantities. They should be baked, boiled or steamed. Do not forget about water, as most beverages are banned, it is almost the only source of fluids.

The body begins to rebuild, so you do not have to fully engage in sports, it is better to limit yourself to walking or simple gymnastics.

Estimated weight loss - 2-5 kg.


The "Attack" phase really allows you to lose weight by a certain number of pounds (this indicator is individual for everyone), but it does not happen by burning fat, but by dehydration. But weight loss look at the change in values ​​on the scales, are encouraged and continue to worsen the imbalance in nutrition.

The body is hit by the almost complete exclusion of carbohydrates from the body. The person begins to feel weakness, fatigue, irritability. At this time, his family and colleagues are better off staying away from him - mood swings can disrupt the emotional background in the family and team for a long time.

The Chinese were very imaginative about choosing execution for criminals. The villains were punished so sophisticatedly that they would suffer as long as possible before they died. The convicts were fed meat only for a long time, after which the unfortunate man died in severe pain due to the processes of putrefaction in the intestines and poisoning of the body with toxins.

phase of attack

Carbohydrates are essential for people to properly digest proteins and fats. If they do not enter the body, then they will face a forced imbalance, metabolic disorders and intoxication.

During the "Attack", the excess protein quickly begins to draw water, which significantly increases the renal load. In addition, a smart organism tries to protect itself and tries by all means to retain the precious fluid in itself. As a result, when the phases change and introduce more benign dietary conditions, many begin to notice swelling even after you have eaten tomatoes.

One gram of carbohydrate holds 4 ml of fluid, and after carbohydrate starvation, this figure increases significantly. If a breakdown occurs, and it is inevitable due to energy depletion and imbalance, then you are unlikely to eat ordinary buckwheat - you will be drawn to sweet and starchy foods. And given the rising water retention, the figure on the scales will not please you.

Allowed Products

This step includes 72 protein-rich foods, which you can find on the sites that promote this diet. Among them - lean meat, poultry, fish and seafood, milk and its low-fat derivatives, eggs. True, during the day you can eat only two whole eggs with egg yolk and protein, and if the yolk is excluded, then the restrictions are removed - eat as much as you want.

You will definitely have to say goodbye to:

  • coffee and tea;
  • salt, mustard and spices;
  • uthull;
  • all kinds of vegetables - no plants, vegetables, fruits and generally a complete ban on plant foods;
  • oils and fats, both vegetable and animal origin;
  • alcohol and most beverages.

You can only eat protein foods!

Weekly Menu

Day of the Week Breakfast Dreka Darka
Monday Omelet with chicken eggs with milk, cooked in the oven. Chicken soup. Boiled chicken. casserole with cottage cheese.
Tuesday . steamed cheese cakes. Lean meat soup, boiled egg. Roast meat.
Wednesday Bran pancakes. Meatball soup. Boiled chicken breast.
Thursday Steamed or boiled fish. Chicken meat soup.

boiled liver, kefir.

Chicken cutlets, skim milk.
Friday Boiled eggs, chicken pieces, roasted with oat bran. Salmon ear. Chicken fillet and zier. Seafood cocktail.
Saturday Shrimp omelette. Beef steaks. Roasted mackerel, kefir.
Sunday Grilled chicken breast. Chicken soup with boiled eggs. Cottage cheese, skim milk or kefir.

Ducan Diet Recipe for Attack Phase

attack phase recipes

In order not to invent the steering wheel and not to invent what to cook, you can use ready-made recipes according to Dukan.

Grated Lean Chops

You can get absolutely any lean meat - chicken, turkey, rabbit or beef. Finely chopped pork or pass through a meat grinder, add a raw egg and then beat well and form flat cakes.

Each flatbread is dipped in an egg and baked in oat bran. Prepare chops on the grill, in a slow cooker in the "Bake" mode or fry in a Teflon pan without oil.

Chicken soup

Everything is simple here. The chicken breast is boiled until softened, cut into small pieces or ground with a blender and thrown back into the boiling liquid. Beat some eggs with a fork and pour into the soup in a thin stream. The protein soup is ready in a few minutes.

Phase 2. Alternation, or "Navigation"

This is the most important stage in the Dukan weight loss method. In the second stage, the desired relaxation begins. What is


28 more are added to the 72 previously allowed products, these are mainly vegetables. The length of the period depends on the expected weight loss - a week is divided by one kilogram.

During this period, there is an alternation of protein and vegetable protein days. The body is already somewhat accustomed to “teasing” and nutritional inaccuracies, so weight loss will not be as active.

navigation scene rules

If you need to get rid of five pounds, then the alternation mode will be in one - protein days, protein-vegetable days. From 5 to 10 kg - scheme 2/2 or 3/3. And over ten pounds - 5/5.

And if in the first stage it was possible to eat an unlimited number of protein products, then here the vegetable parts are arranged.

Statistics say that at this stage, the average person loses no more than 400-500 g of weight per week. This means that the diet is far from being as fast and effective as it is “trumpeted” by stakeholders.


So what do we have at this stage? Not 72 products, but 100! Just a feast for the belly!

The weight loss period is quite long, you will have to stick to a special program - alternating protein and vegetable protein days until the weight reaches the desired figure. If you need to lose a dozen pounds, then for three months, you may not bring yourself to the grave. But it is scary to think what harm do those who have to get rid of 30-40-50 kg do to themselves!

Allowed Products

Raw vegetables, boiled, roasted or steamed are allowed during this period.You can diversify your diet with a little dry wine (not more than 100 g), low-fat cheese, mustard, low-fat lactic acid products, and also:

  • tomatoes and cucumbers;
  • carrots;
  • cabbage;
  • beetroot;
  • green beans;
  • zucchini;
  • mushrooms;
  • radish;
  • eggplants
  • ;
  • asparagus;
  • hot red pepper.

But remember that frying or adding oil is strictly forbidden. And no one canceled the obligatory bran, at this stage their daily intake increases to two tablespoons.

The following foods are prohibited:

forbidden foods
  • starch - potatoes, avocados, legumes, artichokes, corn;
  • any cereal;
  • industrial sauces
  • - mayonnaise, ketchup and others;
  • cakes and pastries;
  • fat
  • .

Weekly Menu

Day of the Week Breakfast Dreka Darka
Monday An omelet made from chicken eggs and skim milk.

Fresh grated carrots.

Vegetable soup.

Beef steak.

Roast meat.

Fresh vegetables - tomatoes, cucumbers, herbs.

Tuesday Boiled eggs.

Fresh greens.

Mushroom soup.

Boil vegetables with chicken breast pieces.

Roasted mackerel marinated with mustard.
Wednesday Cottage cheese.

Boiled egg.

kefir or low fat milk.

Vegetable soup and meatballs.

steamed fish cakes with herbs.

Chicken breast.
Thursday Cutlets chicken.

Fresh vegetables.

Chicken soup with eggs and herbs.

Lean boiled meat.

Cheesecakes or cottage cheese casserole.
Friday low fat yogurt.

Omelette with greens.

Fish soup.

Boiled salmon.

Grilled chicken breast with vegetables.


Saturday Cucumber and tomato salad.

Fried eggs.

Cauliflower soup or broccoli puree.

Turkey cutlets.

Pumpkin zucchini.

Baked fish.

Sunday casserole with cottage cheese.

Low fat milk.

Thick soup with vegetable puree.

Steam cutlets with vegetables.

Hake fillet boiled in milk.

Ducan Diet Recipe for Alternative Stages

At this stage, the culinary possibilities expand significantly and Ducan recipes are more numerous and varied.

zucchini-chicken squash snack

The chicken fillet is finely chopped or passed through a meat grinder. Spices, onions and garlic are added to the minced meat.

Pumpkins are cut into rings, the middle is cut to create a depression in which minced meat, tomato rings, cottage cheese are placed and sprinkled with black pepper.

Appetizer is baked in the oven for half an hour.

Stuffed Champions

champagne filled over the shop
  • The legs of large mushrooms are carefully separated, finely chopped and boiled in their juice until softened.
  • Chicken fillet is boiled, cut and joined with boiled mushrooms.
  • The resulting mass is filled with low-fat natural yogurt and inserted into mushroom caps.
  • Stuffed mushrooms bake in preheated oven for 40 minutes at 180 ° C.
  • Before serving, champagne is garnished with finely chopped herbs.

Phase no. 3. Consolidation, or Consolidation

Lost weight should be saved. This is what the third phase of the diet is all about.


  • A number of other products are added to the diet, allowing you to have a "belly feast" with high-calorie dishes twice a week. The size of the service should not exceed 220 g.
  • At least once a week, you will need to eat clean protein foods. This day is called "Protein Thursday" by diet lovers, but you can choose any other day of the week, but it is desirable to happen after the excesses of the "holidays".
  • Mandatory bran should be eaten daily for 2. 5 tablespoons. And do not forget to drink clean water - at least a pint a day.

The phase is created for a fairly long period - every ten days there is 1 kg lost during the alternation phase. If in the second phase you lost 15 kg, then the third phase will last 150 days.


If you are still alive and relatively healthy after the first two stages, then we will continue to analyze our fascinating quest "How to ruin your health in pursuit of an ideal figure and at the same time make fun of your loved ones".

The theory is that the body will by all means seek to regain lost pounds. You want this with passion, you, accordingly, try to resist no less passionately.

fruit in the shop

Well, what can I say, the body is exhausted, dehydrated, deprived of many useful substances. And now he is given a hundred grams of whole-grain bread a day, a handful of fruit, and a "feast" of one-time intake of complex carbohydrates a week, after which you should arrange a day of fasting with pure protein.

is ​​at this stage, when deliciously allowed, the weight can start to "jump" like a child's yo-yo toys. The feeling of hunger worsens significantly, the clasped hands are pulled to eat forbidden foods or to prolong the "holidays".

Problems with my nails, skin and hair have started to bother me again. Weight loss often results in weakness, weakness, drowsiness, chills. In general, once again everything is bad.

Allowed Products

At this stage, you can enter the diet:

  • fruits, except bananas and grapes (not more than 100 g per day);
  • whole grain bread (literally two slices);
  • low-fat cheese;
  • Vegetables with starch - legumes, rice, potatoes and corn
  • hard wheat pasta;
  • a little honey;
  • spices.

Of course, the products from the first two phases are saved.

Weekly Menu

Day of the Week Breakfast Dreka Darka
Monday casserole with cottage cheese.


Goldfish ear.

A slice of bread with cereal.


Roasted chicken fillet with vegetables.


Tuesday Oatmeal with milk.

Boiled egg.

Vegetable soup.


Boiled beef.

fish cakes.

Salad with fresh vegetables.

Mousse cottage cheese with pieces of fruit.

Wednesday Omelet with mushrooms and cheese. Soup with green beans.

Baked fish.

Beef stew with vegetables.

Sponge cake with berries.

Thursday (protein day) Cottage cheese.

Boiled eggs.

Chicken soup.

Boiled fish.

Meat, chicken or seafood.
Friday Cheesecakes or cottage cheese casserole. Borsch.

Chicken cutlets.

mashed potatoes.

Salad with fresh vegetables.

Saturday Buckwheat milk porridge. Mushroom soup with meatballs.

A slice of bread with cereal.

Vegetable risotto.

Vegetable stew.

Steam cutlets.

Sunday Fried eggs.



Sour cream soup with boiled eggs.

Chicken and boiled.


Vegetable salad.

Seafood cocktail.

Compote with dried fruits.

Shop Recipes

Salad with lightly salted salmon

salmon salad over the shop


  • salmon - 150 g;
  • lettuce leaves;
  • cherry tomatoes - 5-7 pieces;
  • green apple - 1 piece;
  • fresh cucumbers - 2 pieces;
  • Feta Cheese - 140 g;
  • lemon juice - 3 tablespoons;
  • sugar - 2 tsp;
  • uthull vere - 1 tsp;
  • red pepper - to taste;
  • olive oil;
  • chopped cilantro or parsley.

All salad ingredients are cut into arbitrary slices, mixed and seasoned with lemon juice. Such a salad can be prepared for a festive table, and your guests will not even suspect that they are eating a dish from Ducan.

Creamy salmon soup


  • salmon fillet - 300 g;
  • onion - 2-3 heads;
  • low fat cream - 100 ml;
  • potatoes - 2-3 pieces;
  • medium carrots - 1 piece;
  • greens, spices - to taste;
  • vegetable oil for frying.

First, you need to boil the soup from the goldfish fillet and a whole onion. The rest of the onion is finely chopped and fried with grated carrots.

Potatoes are peeled and cut into cubes or slices in the usual way. A fish is extracted from the liquid and crushed.

Vegetables, fish and spices are sent in boiling liquid for 20-30 minutes. Once the potatoes are cooked, you can add the cream.

Finely chopped vegetables are tossed on a plate before serving.

Phase 4. Stabilization

And finally, at this stage, you can eat what your heart desires, if you follow the mandatory rules.


stabilization phase
  • Eat only protein foods once a week.
  • The daily portion of bran is not canceled - now they should be eaten in three tablespoons.
  • Water consumption should remain unchanged - at least one and a half liters per day.
  • The diet should be as balanced as possible. To do this, it is recommended to eat a slice of cheese, two vegetables with starch, a few slices of whole grain bread, vegetables, protein products and fruits as dessert every day.
  • Meal size should be moderate - more often than not.
  • Fatty fish should be replaced with other seafood.
  • Mandatory physical activity must be maintained. Make it a rule to walk up the stairs, avoiding elevators.
  • Try to avoid stress.

You need to follow these life guidelines if you do not want to gain weight again.


Once the desired results have been achieved, most of those who lose weight are relieved and satisfied with "all the bad". They go back to their old diet and start eating!

Now think, why did you need this torture, if in the same year you can lose weight simply by removing fast carbs, sausage, fried food and pickles from your diet? At the same time, there would be no need to limit yourself to a hundred products and deprive the body of the complex carbohydrates it needs so much.


Dukan's diet is strictly forbidden for people suffering from:

  • kidney disease and kidney failure;
  • cholecystitis;
  • pressure problems;
  • disorders of the cardiovascular system;
  • stomach ulcer;
  • intestinal dyskinesia;
  • atherosclerosis;
  • stones in the gallbladder.

Do not experiment on yourself for expectant mothers and those in the breastfeeding period, although Dukan has developed a special method for pregnant women. Adhere to such "treatment" of overweight in children, adolescents and the elderly.

Pros and cons of the Dukan diet

If you believe in the creator of the diet, the advantages of the weight loss method are as follows.

  • For a long time, the weight will remain unchanged after losing weight to the desired values.
  • The diet is absolutely safe and very effective.
  • You can eat permitted foods in any quantity and whenever you want. And considering that there are more than a hundred of them, you can always diversify your menu with delicious dishes.
  • The result is visible from the first days.

It will seem - eat as much as you want and when you want, and lose weight! History! But if you remove the pink glasses and dig deeper, then a harsh reality appears before us in all its glory. Ie.

  • Fats are almost completely excluded from the diet, and this is fraught with deteriorating skin condition and many diseases - atherosclerosis develops, cholesterol metabolism is disrupted, the reproductive system is inhibited, the general mental state deteriorates, as the system deterioratesdoes not work properly.
  • The diet is unbalanced, which means that the body receives less nutrients and elements.
  • Any restriction and rejection of certain foods leads to a "shock" to the body, so a person begins to feel weakness, fatigue, his performance decreases.
  • According to the diet, you should eat oat bran every day, and they are not sold in every corner.


Each person is a blacksmith of his own happiness and also decides how to manage his body. It can be adjusted and fed both while lying on the sofa and while playing sports in the gym. Or subject it to extreme stress in the form of popular but more sophisticated diets, such as the Ducan method.

We do not restrict your freedom in any way and do not try to distract you from making decisions. Just love yourself, do not put irreparable experiments on the body and be healthy!