Dukan diet: phases, menu, table, recipes for every day

Almost all diets have a temporary effect. Usually, with a return to the usual stereotype of nutrition, the body returns the lost kilograms, and sometimes increases.

The Dukan diet helps not only to lose weight, but also to consolidate the result. Unlike other one-off diets, Dukan's menu has many tasty and healthy dishes.

Everything you need to know about the Dukan Diet

As a physician, Pierre Ducane has been developing effective weight loss techniques over the years. His development is a high protein diet with minimal intake of carbohydrates at a certain stage. In the first stages, all fat is completely excludedis kept.

This technique is good because even a high amount of protein intake does not lead to accumulation of excess weight.

Unlike simple carbohydrates and fats, proteins can be eaten in unlimited quantities, but individually for each organism. Despite all this, you need to be attentive to your own health, because the diet includes not only pluses, But there are also minuses.

Diet Benefits:

• rapid weight loss due to low-calorie, low-fat foods;
• consolidation of the result, thanks to the correct exit from the diet;
• The diet will not lead to muscle loss due to the large amount of protein products;
• the body receives all amino acids;
• Salt is not excluded, unlike many other diets that lead to deterioration of bone structure and dehydration;

Minus:

• acid-base balance is disturbed;
• The work of the gastrointestinal tract is disturbed due to a lack of fat;
• Consuming too much protein can lead to deterioration of kidney function.

Phases of the Dukan Protein Diet

Dukan divides the method of nutrition into four stages. Each of them allows certain products, but preference is still given to proteins. The doctor correctly composed the diet, gradually adding variety to the menu. Happened.

Phases of the Dukan Diet:

1. attack;
2. repatriation;
3. fixing;
4. stabilization.

The first two are aimed at reducing weight, the last two are aimed at maintaining the result. A certain amount of time is given to each of them.

Stage "Attack"

The first phase "attack" consists only of protein products. At this time, due to the removal of a large amount of fluid from the body, weight loss occurs immediately. It is very motivating to lose weight, but it should be understood that it is not fatWhat is lost is water.

Then the body gradually turns to fat, when it uses up glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise the weight will not be reduced rapidly.

During the first phase, one teaspoon of oat bran is allowed. This is the only carbohydrate allowed at this stage.

Such an amount of bran will not interfere with weight loss, but it will also prevent disruption of the proper functioning of the intestines, as it contains fiber.

Make sure you consume enough pure water daily. About thirty milliliters per kilogram of weight.

Since protein is consumed in unlimited quantities, water acts as an adjuvant for the excretion of ammonia, which is a product of protein breakdown. This is the most difficult period in the diet. Phases do not last more than a week. Should. Products are not allowed to be cooked in oil, non-stick coating, grill is used for frying. Can be baked, boiled, steamed.

approved product	limited amount allowed
Poultry meat (chicken, turkey, quail)	pork
beef, veal	mutton
Rabbit	2 egg yolks
fish, caviar	1. 5 cents wheat straw
Squid, Shrimp, Mussel, Oyster, Octopus	Salt, Spices, Mustard, Lemon Juice
egg white	Milk 1. 5%
Kefir 0%, Cheese 0%, Milk 0%	crab sticks
beef liver, chicken	1 tsp cocoa 14%

A detailed menu for each day might look like this:

days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Omelet with cottage cheese and herbs, coffee with milk	Baked Chicken Fillet in Sauce	kefir with bran	Baked Mackerel in Lemon Juice
Tuesday	Fat free cottage cheese, Sugar free tea	Chicken cutlet with bran and boiled egg	skimmed milk	Veal Steak Without Oil
Wednesday	2 boiled eggs, coffee	chicken liver without oil	low-fat yogurt, bran	boiled squid
Thursday	cottage cheese, bran, kefir	Hake Fillet Cutlets with Boiled Eggs	Cheese Casserole	baked rabbit
Friday	Low Fat Tofu with Bran, Coffee with Milk	chicken fillet broth	Curd	seafood cocktail
Saturday	Omelet with seafood, tea	quail baked	kefir, brano	Turkey liver in a pan without oil
Sunday	Cheese casserole with bran, coffee	roasted turkey fillet	Yogurt with low fat yogurt	Braised Chicken Fillet in Soy Sauce

Recipes for the menu of the "Attack" stage

Omelet with cheese and herbs

One serving contains 40 grams of protein. Cooked on a non-stick tava (griddle) on low flame without oil.

the product:

• 2 eggs with yolk;
• 3 egg whites;
• 100 g fat-free cottage cheese;
• a small amount of fresh herbs;
• Salt.

to Cook:

1. Separate the whites from the yolks;
2. Add two whole eggs and beat in an omelet;
3. Knead cottage cheese and mix with eggs;
4. We made a slow fire;
5. Add a pinch of salt and herbs.

It makes a light and hearty breakfast.

Baked Chicken Fillet in Soy Sauce

With one serving expect - 200 grams of chicken fillet. The protein content in the dish will be about 45 grams.

the product:

• 200 g chicken fillet;
• 1 clove of garlic;
• salt, spices to taste;
• 1 stAlsoy sauce.

to Cook:

1. We wash the chicken fillet under running water;
2. squeeze garlic through garlic press;
3. Mix garlic with spices, add soy sauce and salt to taste;
4. Pour the fillet with the resulting sauce on all sides;
5. Preheat the oven to 180 degrees;
6. put the fillet in a baking sleeve, close on both sides;
7. Spread on a sheet and in the oven for 40 minutes.

The fillet is tender and tasty.

Baked Mackerel

For one serving - 200 grams of fish. About 32 grams of protein per serving.

the product:

• whole mackerel;
• 2 slices of lemon;
• Salt, spices for fish.

to Cook:

1. We clean the fish from the inside, remove the gills and rinse under running water;
2. We make a couple of cuts and put slices of lemon in them, if desired, pour lemon juice on top;
3. salt, spices to taste;
4. Preheat the oven to 180 degrees;
5. We spread the fish on a sheet and in the oven for 40 minutes.

Incredibly juicy and tasty fish.

Step "Optional"

At this stage of the Pierre Dukan diet, the addition of vegetables is allowed. During this period, a significant amount of subcutaneous fat is lost.

The duration is unlimited, ending when the required weight is reached. Some days remain protein, others are mixed (proteins, vegetables).

Alternation occurs in the following combination: one day is protein, the other is mixed; or two days' protein, two mixed; And so on for a maximum of five days.

More weight, more days for option.

All low-carb vegetables with high fiber content are allowed: all types of cabbage, zucchini, carrots, onions, beets. Foods containing starch, sugar and fats are prohibited: potatoes, pasta, avocados, legumes. Oat bran contentIncreases to two tbsp.

Sample menu for each day:

days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Cheesecake with oat bran, coffee	Steamed Chicken Breast with Stewed Cabbage	cottage cheese, kefir	Baked Pollock in Foil with Beets
Tuesday	Chicken fillet, omelet from two eggs with tea crumbs	Chicken Liver with Onions and Carrots	curd, bran	Turkey fillet with a salad of cucumbers, tomatoes, herbs
Wednesday	Cheese with bran, coffee with milk	Vegetable Cream Soup	Tofu Paneer, Green Tea	Baked Tuna in Lemon Juice
Thursday	Cheesecake with bran, tea	Boiled Squid, Squash Caviar	cottage cheese, kefir	Cauliflower in egg batter
Friday	scrambled eggs, coffee	fish soup with vegetables	curd, bran	Chicken Cutlets with Carrots and Onions
Saturday	Beef Liver Casserole, Tea	Beef Chop, Beet Caviar	Cheese casserole with bran	Cod Liver, Egg, Lettuce Salad in Soy-Lemon Sauce
Sunday	Cottage cheese, bran, salad of herbs, seasoned with kefir	Chicken Fillet Stewed with Broccoli and Carrots	cheese curds	Baked Fish with Roasted Vegetables

Recipes for the "Optional" Step

Chicken Cutlets with Carrots and Boiled Onions

Component:

• 500 g minced chicken;
• 1 medium onion;
• 1 carrot;
• 1 egg;
• Salt and pepper.

to Cook:

1. Add the egg to the minced meat and stir;
2. Finely chop the onion;
3. We rub the carrots on a coarse grater;
4. Add a small amount of salt and pepper;
5. Mix minced meat;
6. Put the cutlets with small balls in the slow cooker;
7. We select the "Steam" mode, leave for 40 minutes.

One serving contains three small cutlets for one meal.

Baked Pollock Fillet with Beets

Component:

• 2 parts pollock fillet;
• 1 beet;
• juice of half a lemon;
• Salt, spices for fish.

to Cook:

1. Remove the ridge from the fish, rinse thoroughly;
2. We clean the beets from the peel and cut into circles;
3. We spread beets on foil, fillet on top;
4. pour lemon juice, add salt and spices;
5. We put in the oven, preheated to 180 degrees, for 40 minutes.

cod liver salad

Component:

• 180 grams of canned cod liver in its own juice;
• 10 lettuce leaves;
• 2 eggs;
• 1 tspmustard;
• half a lemon;
• 1 stAlsoy sauce;
• 0. 5 cloves of garlic.

Preparation of Sauce:

1. Combine soy sauce and lemon juice in a saucer;
2. Squeeze garlic through garlic press into mixture;
3. Add mustard seeds and mix well.

Prepare Salad:

1. cod liver juice extract;
2. Boil two eggs, cool and cut into cubes;
3. We wash the lettuce leaves and cut into small strips;
4. Add dressing to salad and mix.

It is advisable not to add salt as it is already present in soy sauce.

Stage "Fixing"

This phase is designed to consolidate and hold the result. Consolidation can take a long time depending on the weight lost. The more you lose a kilogram, the longer this period. Ten days should be fixed. Thus, if 10 kg of weight is lost, the phase will take 100 days.

In this period, fruits are allowed, except bananas, figs, cherries, sweet cherries. But no more than one fruit a day. Once a week it should include a serving of potatoes, rice, pasta, buckwheatis allowed. At this stage, you need to stick to a protein diet for one day a week.

Menu for every day:

days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Cheesecake with bran, tea	Chicken liver, fresh cabbage salad with cucumber	Green Apple	Chicken Cutlets with Carrots and Onions
Tuesday	Omelet with cheese and herbs, coffee	Baked Chicken Fillet in Sauce	kefir with bran	Baked Mackerel in Lemon Juice
Wednesday	Cheese, coffee with milk	rice with vegetables	Grapefruit	Beef Chop, Beet Caviar
Thursday	Chicken fillet, omelet from two eggs with tea crumbs	Vegetable Cream Soup	Pear	Turkey fillet with a salad of cucumbers, tomatoes, herbs
Friday	scrambled eggs, coffee	fish soup	Milkshake from berries and kefir	Cauliflower in egg batter
Saturday	Cheese casserole with bran	Roasted Turkey Fillet with Vegetables	apple, yogurt	Baked Mackerel in Lemon Juice
Sunday	Chicken Cutlets, Tea	Chicken Fillet Stewed with Broccoli and Carrots	Orange	Cottage cheese, bran, salad of herbs, seasoned with kefir

Recipes for the Consolidation Phase

Milkshake from berries and kefir

Component:

• 250 grams of kefir;
• 0. 5 st. red raisins;
• 0. 5 stlblack currant.

to Cook:

1. We wash the berries under running water;
2. We put it in a blender;
3. Add kefir and beat.

Chicken fillet with brown rice and vegetables in a slow cooker

Component:

• 500 gr. Chicken thigh mass;
• 1 cup brown rice;
• 300 gr. white cabbage;
• 300 gr. brussel sprouts;
• 300 gr. cabbage;
• 1 carrot;
• salt, spices.

to Cook:

1. We wash the fillet and cut into large cubes;
2. We wash the rice, add to the meat;
3. Roughly chop the whites and the cauliflower into equal sizes;
4. Cut carrots into rings;
5. We put all the products in the slow cooker;
6. Pour three glasses of water;
7. put 1 tsp. salt and spices to taste;
8. We set the "Extinguishing" mode for 40 minutes.

Stage "Stabilization"

At this stage, you can allow your favorite dishes and foods. The phase can go on for exactly as long as you want to keep the result. But you should follow the basic principles of proper nutrition:

• The menu should contain as little saturated fat as possible;
• carbohydrates in the morning;
• less flour and sweet, but it is better to exclude it completely;
• Drink lots of water;
• Be sure to use fiber;
• Reduce salt intake as much as possible.

What the menu might look like:

days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Oatmeal with dried fruits, coffee with milk	Buckwheat porridge with boiled vegetables	banana	Chicken fillet, salad with olive oil
Tuesday	Slice of whole grain bread with hard cheese, coffee	Baked potatoes, slightly salted fish	Cheese Casserole	Baked Rabbits, Fresh Vegetables
Wednesday	omelet, tea	Rice with vegetables in a slow cooker	fruit salad	Beef in Sour Cream, Vegetables
Thursday	yogurt, coffee	baked fish	kefir, brano	Chicken Cutlets
Friday	cheesecake with honey	Macaroni with Grated Cheese	Milkshake with Banana	Olivier with Homemade Mayonnaise
Saturday	Oatmeal with milk, coffee	Pork Chops with Cheese, Vegetables	Curd	Salad with vegetables and seafood
Sunday	2 boiled eggs, bread with cottage cheese, cocoa	Meat and Potato Soup	grapes, kefir	steamed fish

Recipes for the Immobilization Step

Beef in Sour Cream

Component:

• 500 gr. beef;
• 200 gr. sour cream 15%;
• sunflower oil;
• salt pepper.

to Cook:

1. We wash the meat and cut into strips 2 cm wide;
2. We heat the pan, pour oil;
3. Fry the meat until golden brown, add salt and pepper to taste;
4. We put on a slow fire and pour sour cream;
5. Cover with a lid, simmer for 15 minutes.

Diet Salad with Homemade Mayonnaise

Mayonnaise Ingredients:

• 1 egg;
• 250 gr. Sunflower oil;
• 1 st. lemon juice;
• 1 tspmustard;
• salt, sugar.

Preparation of Mayonnaise:

1. Crack the eggs into a deep bowl and add the oil. Beat with a mixer or by hand with a whisk;
2. Add mustard;
3. sugar and salt to taste;
4. Beat the mixture with a mixer.

Salad Ingredients:

• 500 gr. Boiled potatoes;
• 4 boiled eggs;
• 3 pickles;
• 300 gr. boiled sausage;
• 1 can of canned peas.

Prepare Salad:

1. Chilled potatoes cut into cubes;
2. Cut the eggs into cubes;
3. Add sliced sausage;
4. Cut cucumber and add peas;
5. Mix all ingredients well with mayonnaise.

This dish is allowed once a week.

how to quit dukan diet

Do not forget: how easy it is to lose weight, it is as easy to gain it. Therefore, in order not to return the lost kilograms, it is necessary to gradually and gradually introduce new foods into the diet.

Especially following a protein diet, the body is able to store fat faster. To do this, watch what and how much you eat. This should become a lifelong habit.

Review

Here are the reviews and results of those who lost weight:

• Woman, 35 years old: "Thanks to the Dukan diet, I lost 10 kilograms of excess weight. First, I ate according to the menu for the "attack" phase, immediately losing 3 kilograms in a week. After that, " reversion"Period, I lost another 7 kilograms in two months. At this stage it was much easier to stick to the menu. The "fixation" phase lasted 70 days, after which I began to add my favorite dishes to the diet. Results in placeHeld in. I highly recommend the diet for effective weight loss. "
• Woman, 29 years old: "The Dukan diet helped a lot, lost 20 kilograms over the entire period. I ate the diet alternately, according to the menu for each stage. First I lost water, 5 kilograms went immediately. The most difficult for me and lasted 3 months. I also led an active lifestyle. The "fixation" lasted about six months, because initially there was a lot of weight. I still followed all the recommendations for "immobilization"Going through a phase, I cook according to these recipes. "

The Dukan Diet can help you lose weight immediately. Despite the excellent results of the doctor's adherents, remember that any diet has its disadvantages. That's why it is important to take health seriously: liver, kidney, stomach checkupGet it done

And start losing weight only with the permission of the doctor. Any diet works more effectively with physical activity. If the body will spend extra energy in daily life, it will soon lead to the desired result.