Duncan's diet: menu of the week, recipes, nutritional features

6 November 2021

This diet is thanks to the emergence of European nutritionist Pierre Dukan. His career began when an acquaintance suggested that he create a menu specifically for him to get rid of excess weight, and Duncan did not refuse. In 8 days, his patient lost 4 kg.

The nutritionist spent the next thirty years of his life studying the effects of certain foods on the human body, as well as their compatibility. The result of the labor process is the now famous Dukan diet.

The essence of the diet

The diet consists of 72 foods that contain protein. And 28 more are vegetables. The main focus is on ensuring that a person not only loses weight, but is able to keep it off. How can this be achieved? By reducing the level of carbohydrates in your own diet. Therefore, the diet is called "low carbohydrate" or "high protein".

What does the Duncan Diet menu for the week include? This will be discussed in separate sections.

Stage

Those who are about to experience the effects of the Duncan diet should take into account the stages of its composition. There are four of them. The first two methods are aimed at reducing weight and achieving a desirable figure on the scale, the third is designed to reinforce the results achieved. The fourth stage is to maintain the new weight and maintain the body in this state.

For each phase of the Duncan diet, the menu for the week is presented in the respective sections.

It must be remembered that the more a person weighs, the longer his diet lasts.

Calculate the stages

Depends on how many kilograms you need to throw away. So, in the initial "Attack" phase, if you need to lose 1–5 extra pounds the number of days is 1–2. For those interested in losing 5-10 kg, the time spent in the first phase varies from 3 to 5 days. And for those who have to lose more than 10 kg, the duration of this phase will be 5-7 days.

The "journey", or the second phase, lasts from 2 to 6 months.

The third stage is "Consolidation". Its movement depends on the amount of weight falling. 1 kg balance 10 days "Consolidation". Thus, if you lose 10 kg, you will have to endure 100 days of phase 3.

It's necessary

When following the Duncan diet, it is extremely important to follow these recommendations:

Physical activity is mandatory. It can be any sport where you want to lose weight - going to the gym, yoga, dancing. In general, anything. Home exercises are great for speeding up your weight loss.
Outdoor walks are important. Don't forget about them.
Drinking 2 liters of water a day will help alleviate fecal problems. If you follow a diet, you may experience annoyances like constipation. To avoid this, people who are losing weight should drink soft drinks in the stated amount. In addition to affecting bowel function, water is also a great way to moisturize your skin.

The consumption of fermented dairy products should not exceed 1 liter per day. This volume is enough for the digestive system to function normally.

favorable

The positive aspects of changing the diet are as follows:

Eating enough protein helps strengthen muscle tissue.
Due to the consumption of more water, the skin becomes more elastic.
Diet helps fight "orange peel" - cellulite.
If you follow it, it's not necessary to eat by the hour. There are no strict rules for this diet.
From the allowed products, you can eat as much as you want. Therefore, people who lose weight do not go hungry.
When following this diet, you don't need to constantly count calories.
The recipes are quite diverse. This will help you eat well.
The diet can be maintained for a long time. It is safe for health.

A bonus is the menu presented for the week according to the Duncan diet for each period.

Minutes

The development of a European dietitian also has some downsides. What can be attributed to them?

The diet can hardly be called balanced, so a person does not get the necessary vitamins and minerals.
With a lack of nutrients, there is a disruption in the work of the digestive tract and nervous system.
If the first period is observed, dizziness is possible. Increased fatigue was noted.
It is difficult to call this diet cheap, since the prices of many protein products bite each other.
Bad breath caused by consuming a lot of protein products is one of the significant disadvantages.

For the first phase of "Attack", recipes and menus for the week according to the Duncan diet are given below.

Early stage. What can you eat?

It's called "Attack". Aim for active weight loss. According to the Duncan diet, the menu of the week offers a diet based on protein products. These are fish, meat, eggs, dairy products.

The list of approved products is presented below:

Meat - beef, chicken, turkey, veal, rabbit.
By-products - veal and chicken liver, chicken stomach, chicken heart, kidney and veal tongue.
Any fresh fish.
Any seafood - shrimp, mussels, squid, octopus.
Egg. There are limitations here. The yolk can be eaten up to 2 pieces at a time, with no protein restrictions.
Low-fat dairy products: milk, kefir, cheese, natural yogurt.

Everything is prepared without adding oil. You can eat any amount, forget about counting calories. A sample menu of "Attack" for a week on the Duncan diet is presented below.

Supplementary products

According to the Duncan protein diet, the following foods are allowed on the menu for a week:

Tea and coffee.
Soy sauce.
Spice.
Yellow lemon.
Tomato sauce - 2 tbsp. In one day.

Of course, there should be restrictions on them. It is important to follow the diet firmly to achieve the desired results.

Menu for the first phase

For the "Attack" phase, the weekday menu of Duncan's diet was not as varied as we would have liked. But protein gives a feeling of fullness. Approximate weekly diets are shown in the list below. It is worth considering that the period lasts a week if you need to lose more than 10 kg.

Monday

Breakfast. Cottage cheese to 1% fat, green tea with milk.
Dinner. Chicken broth with pieces of chicken, grilled breast, weak coffee with milk.
Afternoon snack. A glass of kefir.
Dinner. Organ salad with lemon juice and spices, tea.

Tuesday

Breakfast. Boiled chicken eggs or two-egg omelette, milk coffee.
Dinner. Fishballs in tomato sauce, tea or coffee.
Afternoon snack. Beef soup.
Dinner. Steaming of cutlets from meat is allowed, green tea with milk.

Wednesday

Breakfast. Cheese stew with protein, milk coffee.
Dinner. Seafood salad, boiled fish, tea or coffee.
Afternoon snack. A glass of milk or yogurt.
Dinner. Chicken with yogurt sauce, milk tea.

Thursday

Breakfast. Cheese cake with yogurt sauce, coffee.
Dinner. Organ soup, steamed turkey or chicken, tea.
Afternoon snack. Hard-boiled eggs, a glass of kefir or milk.
Dinner. Curd casserole, green tea with milk.

Friday

Breakfast. Steamed meatballs, tomato.
Dinner. Beef broth, stewed meat, milk tea.
Afternoon snack. Milk cake, yogurt.
Dinner. Boiled shrimp, tea.

Saturday

Breakfast. Squid and shrimp salad with lemon juice, milk coffee.
Dinner. Yogurt stew, milk tea.
Afternoon snack. Chicken soufflé, green tea.
Dinner. Steam cutlet with tomato sauce.

Sunday

Breakfast. Chicken and beef salad with eggs, milk coffee.
Dinner. Boiled chicken feet, coffee or tea.
Afternoon snack. A glass of milk or kefir.
Dinner. Cheese with yogurt.

During the "attack" phase of the Duncan protein diet, the menu for the week looks something like this. You can and should change your diet according to your preferences and fantasies.

Phase two

Its name is "Cruise". About half a year is the length of the "Cruise" phase of the Duncan diet. In the weekly menu, alternating between protein days and protein-vegetable days is an innovation that contributes to more variety in the diet.

You can alternate days because it will be convenient for weight loss. Someone chooses a day in a day, someone - two out of two. Others hit five protein days, followed by five plant-protein days. Everyone chooses independently. Dr. Duncan himself recommends a one-to-one rotation. This program is the safest and most tolerable for the human body.

"Itinerary" includes all products allowed in the first phase, plus added non-starchy vegetables.

Eat what

The menu of the week according to the Dukan diet during the "Cruise" period, as noted above, is increasingly expanding. Now vegetables are added to the meat. And here is a list of products for weight loss:

Vegetables - cucumbers, tomatoes, bell peppers, zucchini, radishes, asparagus, beans, cabbage, pumpkin, lettuce, celery, soybeans.
Drinking milk - 1 pc. In one day.
Unsweetened baby cocoa - 7 grams per day.
Skimmed milk powder - 3 tbsp. l. In one day.
Soy sauce - 1 teaspoonIn a day.
Sour cream 3% - 30 grams per day.
Chicory - 1 teaspoonIn a day.
Poultry sausage - 100 grams per day.
Cheese 7% fat - 50 grams per day.

Menu for the second phase

Considering the duration of "Cruise", the servings presented for the week are approximate. Weight loss may include new meals based on the allowed food list.

Monday

Breakfast. Scrambled eggs from two eggs with cheese, chicory with milk.
Dinner. Vegetable soup with chicken, stewed vegetables, tea or coffee.
Afternoon snack. Fermented milk drink - 1 pc. , Stew curd meat.
Dinner. Salad with beef and vegetables, sour cream, milk green tea.

Tuesday

Breakfast. Chicken sausage - 100 grams, coffee with milk.
Dinner. Cheese soup with chicken, vegetable salad, chicken skewers, tea.
Afternoon snack. Seafood vegetable salad, green tea.
Dinner. Fish ball with sour cream and tomato sauce.

Wednesday

Breakfast. Cheese casserole with yogurt sauce, boiled eggs, milk coffee.
Dinner. Fish soup with vegetables, casserole with red bell pepper, chicory.
Afternoon snack. Turkey sausage, tea.
Dinner. Cheese chicken fillet, milk green tea.

Thursday

Breakfast. Vegetable salad with sour cream, cocoa milk.
Dinner. Vegetable soup with offal, stewed vegetables, chicken soup, tea or coffee.
Afternoon snack. Cheese with spices and cucumber, kefir.
Dinner. Fish ball with tomato sauce, green tea.

Friday

Breakfast. Scrambled eggs with sausage, milk coffee.
Dinner. Beef soup with vegetables stuffed with sour cream squid, chicory.
Afternoon snack. Boiled shrimp with lemon juice, tea.
Dinner. Curd meat stew, milk green tea.

Saturday

Breakfast. Light vegetable soup, chicory.
Dinner. Chicken balls, vegetable salad, milk tea.
Afternoon snack. Curd with yogurt.
Dinner. Stuffed chili, green tea.

Sunday

Breakfast. Sweet pepper chicken eggs, milk coffee.
Dinner. Organ and vegetable soup, turkey with cheese and sour cream, tea.
Afternoon snack. Kefir with cucumber and herbs.
Dinner. Boiled squid, green tea with milk.

As you can see, the menu for the week during the "Attack" and "Cruise" phases of the Ducan diet is designed so that the loser doesn't feel hungry.

It's important to know

Eat 2 tablespoons of oat bran every day.

If you are constipated, eat 1 tablespoon of wheat bran.

It is recommended to consume no more than 800 grams of dairy products per day.

Don't be afraid that weight loss will be slower. This is due to the presence of vegetables in the diet. Active weight loss occurs only at the time of the "Attack" phase, thanks to the protein diet. During the "Cruise" phase, the weight can stop for several days. Thus, the body is rebuilt according to a new diet.

"Unify"

The menu of the week to lose weight according to the Duncan diet is gradually expanding. The third stage, called "Consolidation", is a clear example of this. There is a gradual return to normal life and routine. The main goal of this phase is to consolidate the weight gained. For every 1 kg lost there is a "payback" in 10 days of "Consolidation". So if you lose 10 kg, the fixed period will be 100 days.

At this stage, starchy foods are introduced into the menu. And another pleasant moment is the "party". The moment when you can buy everything your soul desires.

The number of "Merge" days is divided into 2 parts. In the beginning, you can eat 1 serving of starchy foods, and have a party once a week. The second way allows you to "party" and eat starchy foods twice a week. If phase 3 lasts 100 days then halve. First 50 days - one starchy meal and one "party" per week. The second 50 days, respectively, is a 2/2 ratio.

It can

The diet is extensive and includes:

Pasta. No more than 200 grams per meal.
Lentils are also 200 grams.
Beans, peas and other legumes. Their serving is 200 grams.
Potatoes and rice. The first is boiled or baked. Its quantity is 1-2 pieces. Rice is allowed in the following quantities: boiled polished - 125 grams at a time, whole grains - 200 grams per meal.

Party

Simple rules will help you not to break the menu for a week on the Duncan diet and not lose shape. What do you need to consider?

Two consecutive ceremonies are prohibited.
You can enjoy, but without any additives. They order a portion, eat it and forget about it until the next feast of stomachs.
The festive meal includes a first course, a second course and a dessert. All this in quantity - 1 piece. That is, 1 first course, 1 second course and 1 dessert.

An important rule from Duncan

If the third stage is observed, you need to choose a "fast" day for yourself, i. e. protein, and observe it for the rest of your life.

Compliance with protein days is a guarantee against the return of excess weight. Nutritionists recommend staying on Thursday.

About the menu for the week of Duncan's protein diet, phase 3 is built on the basis of the menu of phase 2 with the addition of new dishes. For example, rice soup can be made, and pasta can be used as a side dish in various cooking options.

The final stage

Slowly but surely the extra pounds were gone. The thinner one has achieved the cherished goal - the arrows of the scales above a certain number of kilograms. But it is too early to relax and start the "secession". Weight is a taboo, when it leaves, it comes back.

For what? Is it all in vain and there is a great risk of you returning to unwanted weight? Do not panic. With the correct adherence to the approximate menu for a week following the Duncan diet, the weight will disappear forever.

The fourth stage is Stabilization. What does it include?

Return to your usual diet. Well, as usual. . . People who have lost weight eat according to the rule of phase 3 - "Consolidation". Protein and vegetables can be eaten in any quantity, fruit - one unit once a day, a slice of cheese and 2 starchy products.
Be sure to pick a protein day and stick to it. Eating 6 times a week what you want, and providing only 1 day of protein, a person should be able to maintain the weight gained by doing so.
Drink 2 liters of fluid per day.
3 tablespoons are eaten daily. l. oat bran. And this rule is now followed for life.
We do not forget to walk. At least 20 minutes a day.
About sports - too. You need to study three times a week. At least an hour. If possible, spend 1. 5 hours on your body every day.

Who is the diet contraindicated for?

Even one of these healthiest diets has some contraindications. Who should not follow it:

People with impaired metabolism. The first stage involves the elimination of carbohydrates and completion. Purifying the body is thanks to the amount of protein. This is very dangerous for people with impaired metabolism.
Patients with pancreatitis, diabetes. The fact is that with such a diet, a malfunction in metabolism is inevitable. And people with pancreatic disease need a complete and balanced diet.
Patients with diseases of the gastrointestinal tract (gastritis, gastritis, duodenal ulcer), as well as those with kidney problems. A single dose of shock protein will negatively affect the functioning of these organs and may trigger an exacerbation of a particular disease.
People with weak gallbladder.
For those who suffer from persistent constipation. Diet can make the situation worse.
Pregnant and lactating women.
Girls who have problems with their menstrual cycle.
For women in menopause and before. The diet puts increased stress on the endocrine system. And at this point in her life, she's working overtime, so you shouldn't give her an extra load.
People with psychological instability and increased emotions. The diet is assumed to be carbohydrate deficient, and this negatively affects brain activity.

Cooking recipe. "Attack"

Here are the recipes for the week's menu on the Duncan diet. They are designed for all four stages, starting from the first.

During the "attack" phase of the Duncan diet for a week, the recipes include:

1. Pasta "Shirataki" with "Bolognese" sauce

Ingredients: "Shirataki" - 340 grams (packaged), minced beef - 200 grams, onion - 1 piece, cheese - 50 grams, but you can make without, ketchup - permissible amount. Oregano, basil, pepper - favorite seasoning, some water.

How to prepare: Saute onion and minced meat in a dry pan. Add ketchup, seasoning and simmer for 2 minutes. Add water to the finished mince and add grated cheese. Salt and remove heat.

Prepare "Shirataki" as described on the package. Rinse under cold running water and boil in boiling water for 2-3 minutes. Remove colander, let dry. Combine with minced meat sauce and you're good to go.

2. Chicken breast with kefir

Ingredients: chicken breast - 1 pc, kefir - 300 ml, salt and seasoning to taste.

Method of preparation: Wash the breast and remove the bones. Cut into pieces, rub with salt and seasoning. Pour the kefir over the chicken and let marinate for an hour.

Place the marinated brisket in a baking dish. Closed with foil. Bake in the oven over medium heat until tender. Then turn off the oven, remove the foil and let the pieces brown.

3. Seafood soup

Ingredients: shrimp and any fish, ideally salmon - 200 grams, carrots - 100 grams, onions - 1. , Seasoning to taste, water - 0. 5 liters.

How to prepare: Peel the fish, add water and cook until half cooked. Then take it out. Strain the broth, add onions and carrots. Do not fry these products, just chop them up. When the onions and carrots are done, put the shrimp and fish in the soup, bring to a boil. Turn off and serve hot.

4. Minced veal "Vienna"

Ingredients: chopped - 2 pieces, egg - 1 piece, oat bran for bread - 4 tbsp. l. (optional), wheat bran - 2 tbsp. l. , seasoning and salt to taste, lemon juice.

How to prepare: Cover the ribs with cling film and beat. Mix the bran well, arrange on a plate. Crack the eggs onto a plate. Dip the veal in the egg, roll in the bran.

Use a paper towel to wipe away the remaining acne bran. Fry ribs in a non-stick pan. Finally, add salt and spices. Sprinkle with chopped herbs, add lemon juice and serve on a plate.

"Yacht"

A completely unusual recipe that you should definitely try when starting to lose weight during the "Cruise" phase.

1. Grilled rice paper with salt and pepper

Ingredients: Sea bream - 1. 5 kg. Sea salt - 5 kg.

Processing method: Peel the sea bream. Leave heads and scales. The dish in which the fish will be cooked is covered with foil. At the bottom, 3 cm of salt is laid out. The fish is coated with salt and covered with a layer of leftover salt. The oven temperature is set at 250 degrees. At this temperature, the fish is baked for an hour. Then the temperature drops to 180 degrees, and the fish cooks in another half hour. Remove the salt crust before use.

2. Oatmeal Cookies

Ingredients: 2 tablespoons of wheat bran, oats in sufficient quantity. Two eggs, 0. 5 teaspoons liquid sweetener, and vanilla flavoring if desired.

Preparation: Mix yolks with flavorings, sweeteners and bran. Beat the whites and pour into the resulting mixture. Cookies are baked at 180 degrees for 15 minutes.

Formula for consolidation phase

The recipes for this stage will delight you as they are easy to prepare.

1. Fish stew

Ingredients: canned fish - 1 can, 3 eggs, milk. It is better to use canned food from swordfish or pink salmon.

Method of preparation: Use a fork to mash the fish. Mix eggs with milk, pour this mixture over canned goods.

Bake in the microwave on maximum power for about 5 minutes.

2. Crab stick salad

Ingredients: cucumber - 1 piece, tomato - 1 piece, crab stick - 5 pieces, classic yogurt to mix.

How to prepare: Wash the vegetables and cut them into small pieces. Cut the crab stick into slices. Mix everything and season with yogurt.

3. Chicken Kebab Fillet

Ingredients: 700 grams of chicken fillet, cherry tomatoes - 150 grams, bell peppers - 150 grams, garlic - 20 grams, skimmed kefir - 300 ml.

Preparation method: Kefir and garlic are mixed in a plastic bag. A chicken is placed there, tied the bag tightly and dipped in warm water. Leave it there for 20 minutes. Then the bag is removed, the fillet is pressed out and placed on wooden skewers, alternating according to the principle: meat - tomato - pepper. Kebab is spread on a baking sheet and baked in the oven until golden brown.

4. Unusual curd

Ingredients: granulated cottage cheese - 100 grams, bell pepper, a clove of garlic and herbs, classic yogurt - 2 tbsp. l. , salt.

How to prepare: Finely chop pepper, garlic and herbs. Mix with cheese, salt and add yogurt. This dish is perfect for dinner.

Conclusion

What do you need to remember from this massive article? The following are the main thoughts:

The Duncan Diet is a long-term project. Consists of several stages.
The first phase is aimed at rapid weight loss. Its execution time ranges from 1 to 7 days.
The second phase is alternating protein and protein-vegetable days. Follow-up for 2 to 6 months is required.
The third stage is "Consolidation". The results achieved are consolidating. What is her time? It all depends on how much weight has been lost. 1 kg equals 10 days.
And finally, the final stage is stabilization. It includes returning to normal eating habits.
It is imperative to allocate a protein day. On this day, you can only eat foods that contain protein. This is necessary so that the lost weight does not return, take a few "friends".
The diet is safe for the body, but has a number of contraindications. Therefore, you should consult your doctor before starting to follow.
You need to drink 2 liters of fluid per day. This includes liquids from cooked dishes, tea and coffee.
Sports are essential. Allocating yourself three times a week for 1-1. 5 hours a day is worth it to get results in a shorter amount of time.
Walking in the air has not been canceled.

The good thing about the Duncan diet is that a healthy person can follow it throughout their life.