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

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

The Dukan diet helps not only to quickly lose weight, but also to consolidate the result. Unlike other monogamous diets, Dukan's menu contains many delicious and healthy recipes.

Everything you need to know about the Dukan Diet

As a doctor, Pierre Ducane has developed effective weight loss techniques over the years. Its development is a high-protein diet with a minimum intake of carbohydrates at a certain stage. In the early stages, all fats are completely excluded.

This technique is good because the consumption of protein, even in large quantities, does not lead to the deposition of excess weight.

Unlike simple carbohydrates and fats, proteins can be consumed in unlimited quantities, but for each organism individually. Despite all this, you should be attentive to your own health, because the diet contains not only advantages, but also disadvantages.

Dietary Benefits:

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

Less :

• the acid-base balance is disturbed;
• due to the lack of fat, the work of the gastrointestinal tract is disturbed;
• kidney function deteriorates due to the large amount of protein consumed.

The stages of the Dukan Protein Diet

Dukan has divided the nutrition method into four stages. Each of them allows certain products, but preference is always given to proteins. The doctor competently composed the diet, gradually adding variety to the menu.

The stages of the Dukan diet:

1. Attack;
2. alternation;
3. Fixation;
4. Stabilization.

The first two are aimed at weight loss, the last two are aimed at maintaining the result. Each of them has a certain time.

"Attack" step

The first stage "Attack" contains only protein products. At this time, there is an instant weight loss, due to the removal of a large amount of fluid from the body. It is very motivating to lose weight, but you have to understand that it is not fat that is lost, but water.

Then the body gradually gets fat, only after depleting liver glycogen. Therefore, the phase does not contain carbohydrates, otherwise the weight will not drop quickly.

During the first phase, a tablespoon of oat bran is allowed. It is the only authorized carbohydrate at this stage.

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

Make sure to consume plenty of purified water every day. About thirty milliliters for every kilogram of weight.

Since proteins are consumed in unlimited quantities, water serves as an assistant in the excretion of ammonia, a product of protein breakdown. This is the most difficult period of the diet. The stage should not last more than a week. Products should not be cooked in oil, non-stick coating, grill is used for frying. Can be baked, boiled, steamed.

Approved products	Authorized in limited quantities
Poultry meat (chicken, turkey, quail)	Pork
Beef, veal	Mutton
Rabbit	2 egg yolks
Fish, caviar	1. 5m. L. bran
Calamari, prawns, mussels, oysters, octopus	Salt, spices, mustard, lemon juice
Egg white	Milk 1. 5%
Kefir 0%, cottage cheese 0%, milk 0%	Crab sticks
Beef liver, chicken	1 teaspoon cocoa 14%

A detailed menu for each day might look like this:

Days of the week	Breakfast	Having dinner	afternoon tea	Having dinner
Monday	Cottage cheese and herb omelette, coffee with milk	Baked chicken fillet in sauce	bran kefir	Baked mackerel with lemon juice
Tuesday	Fat-free cottage cheese, sugar-free tea	Chicken cutlets with bran and steamed eggs	Skimmed milk	Veal steak without oil
Wednesday	2 boiled eggs, coffee	Chicken liver without oil	Low-fat yogurt, bran	boiled squid
Thusday	Cottage cheese, bran, kefir	Cutlets of hake fillet with steamed egg	Casserole of cottage cheese	Oven-baked rabbit
Friday	Light tofu with bran, coffee with milk	Chicken fillet broth	Yogurt	seafood cocktail
Saturday	Seafood omelet, tea	Quail meat in the oven	Kefir, bran	Pan-fried turkey liver without oil
Sunday	Casserole of cottage cheese with bran, coffee	Roasted turkey fillet	Curd with low fat yogurt	Braised chicken fillet with soy sauce

Recipes for the "Attack" stage menu

Cottage cheese and herb omelet

One serving contains 40 grams of protein. Cooked in a nonstick skillet without oil over low heat.

Some products:

• 2 eggs with yolks;
• 3 egg whites;
• 100 grams of fat-free cottage cheese;
• a small amount of fresh herbs;
• salt.

Cooking:

1. Separate whites from yellows;
2. Add two whole eggs and beat into an omelet;
3. Knead cottage cheese and mix with eggs;
4. We put on a slow fire;
5. Add a pinch of salt and herbs.

This makes for a light and hearty breakfast.

Baked chicken fillet with soy sauce

With the expectation of a portion - 200 grams of chicken fillet. The protein content of the dish will be about 45 grams.

Some products:

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

Cooking:

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

The tenderloin is tender and tasty.

Mackerel in the oven

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

Some products:

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

Cooking:

1. We clean the fish from the inside, remove the gills and rinse under water;
2. We make a few cross-sections and put lemon slices 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.

"Alternation" phase

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 period is unlimited in time, ends when the required weight is reached. Some days remain protein, others are mixed (proteins, vegetables).

The alternation occurs in the following combination: one day is protein, the second is mixed; or two protein days, two mixed; and so on up to a maximum of five days.

The more excess weight, the more days for alternation.

All vegetables low in carbohydrates and high in fiber are allowed: all types of cabbage, zucchini, carrots, onions, beets. Foods containing starch, sugar and fat are prohibited: potatoes, pasta, avocados, legumes. The amount of oat bran increases to two tablespoons.

Sample menu for each day:

Days of the week	Breakfast	Having dinner	afternoon tea	Having dinner
Monday	Oat bran cheesecakes, coffee	Boiled chicken breast with stewed cabbage	Cottage cheese, kefir	Baked pollock en papillote with beets
Tuesday	Two-egg omelette with pieces of chicken fillet, tea	Chicken liver with onions and carrots	Yogurt, bran	Turkey fillet with salad of cucumbers, tomatoes, herbs
Wednesday	Bran cottage cheese, coffee with milk	Smooth vegetable soup	Tofu cheese, green tea	Baked tuna with lemon juice
Thusday	Bran cheesecakes, tea	Boiled squid, squash caviar	Cottage cheese, kefir	Cauliflower in egg batter
Friday	Fried eggs, coffee	fish soup with vegetables	Yogurt, bran	Chicken cutlets with carrots and onions
Saturday	Beef liver casserole, tea	Prime rib, beetroot caviar	Bran Cottage Cheese Casserole	Cod liver salad, eggs, lettuce soy-lemon sauce
Sunday	Salad with cheese, bran, herbs, seasoned with kefir	Stewed chicken fillet with broccoli and carrots	Cottage cheese, yogurt	Baked fish with grilled vegetables

Recipes for the "Alternative" stage

Chicken cutlets with steamed carrots and onions

Ingredients:

• 500 grams of minced chicken;
• 1 medium onion;
• 1 carrot;
• 1 egg;
• salt pepper.

Cooking:

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. Combine ground meat;
6. Put the cutlets in a slow cooker with small balls;
7. We select the "steam" mode, leave for 40 minutes.

A portion for a meal consists of three small chops.

Baked pollock fillet with beets

Ingredients:

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

Cooking:

1. Remove the crest from the fish, rinse thoroughly;
2. We clean the beets from the skin and cut into circles;
3. We spread the beets on the foil, netting on top;
4. Pour lemon juice, add salt and spices;
5. We put in a preheated oven at 180 degrees for 40 minutes.

cod liver salad

Ingredients:

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

Preparation of sauces:

1. In a saucer, combine soy sauce and lemon juice;
2. Press the garlic into the mixture through the garlic press;
3. Add the mustard and mix well.

Preparing the salad:

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

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

"Fixing" step

This stage is designed to consolidate and preserve the result. Consolidation can take a long time, depending on the weight lost. The more you lose a kilogram, the longer this period will last. Each lost kilogram must be fixed ten days. So, if 10 kilograms are lost, the step will take 100 days.

In this period, fruits are allowed, with the exception of bananas, figs, cherries, sweet cherries. But no more than one fruit per day. Once a week it is allowed to include a portion of potatoes, rice, pasta, buckwheat. At this point, you should stick to a protein diet one day a week.

Daily menu:

Days of the week	Breakfast	Having dinner	afternoon tea	Having dinner
Monday	Bran cheesecakes, tea	Poultry liver, fresh cabbage salad with cucumber	Green apple	Chicken cutlets with carrots and onions
Tuesday	Cottage cheese and herb omelet, coffee	Baked chicken fillet in sauce	bran kefir	Baked mackerel with lemon juice
Wednesday	Cottage cheese, coffee with milk	rice with vegetables	Grapefruit	Prime rib, beetroot caviar
Thusday	Two-egg omelette with pieces of chicken fillet, tea	Smooth vegetable soup	Pear	Turkey fillet with salad of cucumbers, tomatoes, herbs
Friday	Fried eggs, coffee	Fish soup	Berry and kefir milkshake	Cauliflower in egg batter
Saturday	Bran Cottage Cheese Casserole	Roasted turkey fillet with vegetables	apple, yogurt	Baked mackerel with lemon juice
Sunday	Chicken cutlets, tea	Stewed chicken fillet with broccoli and carrots	Orange	Salad with cheese, bran, herbs, seasoned with kefir

Recipes for the consolidation stage

Berry and kefir milkshake

Ingredients:

• 250 grams of kefir;
• 0. 5m. L. currant;
• 0. 5m. L. Cassis.

Cooking:

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

Ingredients:

• 500 gr. chicken fillet;
• 1 cup of brown rice;
• 300 gr. White cabbage;
• 300 gr. Brussels sprouts;
• 300 gr. cauliflower;
• 1 carrot;
• salt, spices.

Cooking:

1. We wash the fillet and cut it into large cubes;
2. We wash the rice, add to the meat;
3. Coarsely chop the white and the cauliflower to the same size;
4. Cut the carrots into rounds;
5. We put all the products in a slow cooker;
6. Pour three glasses of water;
7. Add 1 tbsp. salt and spices to taste;
8. We set the "Extinguishing" mode for 40 minutes.

"Stabilization" step

At this point, you can allow your favorite dishes and foods. The step can last exactly as long as you want to keep the result. But you must adhere to the basic principles of proper nutrition:

• the menu should contain as little saturated fat as possible;
• carbohydrates in the morning;
• less flour and sweetness, but it is better to completely exclude;
• consume a lot of water;
• be sure to use fiber;
• Salt food as little as possible.

What the menu might look like:

Days of the week	Breakfast	Having dinner	afternoon tea	Having dinner
Monday	Oatmeal with dried fruits, coffee with milk	Buckwheat porridge with simmered vegetables	Banana	Chicken fillet, salad with olive oil
Tuesday	Slice of whole grain bread with hard cheese, coffee	Baked potatoes, lightly salted fish	Casserole of cottage cheese	Baked rabbit, fresh vegetables
Wednesday	Omelet, tea	Rice with vegetables in a slow cooker	Macedonia	Beef in sour cream, vegetables
Thusday	Curd, coffee	cooked fish	Kefir, bran	chicken cutlets
Friday	Honey cheesecakes	Grated macaroni and cheese	Banana milkshake	Olivier with homemade mayonnaise
Saturday	Oatmeal with milk, coffee	Pork chop with cheese, vegetables	cottage cheese	Salad with vegetables and seafood
Sunday	2 boiled eggs, cheese bread, cocoa	Meat and potato soup	Grapefruit, kefir	steamed fish

Recipes for the stabilization phase

Beef in sour cream

Ingredients:

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

Cooking:

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

Diet salad with homemade mayonnaise

Mayonnaise Ingredients:

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

mayonnaise preparation:

1. Break the egg into a deep bowl and add the oil. Beat with mixer or whisk by hand;
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.

Preparing the salad:

1. Cooled potatoes cut into cubes;
2. Cut the eggs into cubes;
3. Add diced sausage;
4. Chop the cucumbers and add the peas;
5. Mix all the ingredients well with the mayonnaise.

This dish is allowed once a week.

How to get off the Dukan Diet

Remember: just as it's easy to lose weight, it's just 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 after a protein diet, the body is able to quickly accumulate fat. To do this, watch what and how much you eat. It should become a habit for life.

Comments

The opinions and results of those who have lost weight are as follows:

• Woman, 35 years old: "Thanks to the Dukan diet, I lost 10 kilos of excess weight. First, I ate according to the menu of the "Attack" stage, I immediately lost 3 kilos ina week. After that, during the ""Alternating period", I lost an additional 7 kilos in two months. It was much easier to stick to the menu at this point. The "fixation" phase lasted 70 days, after which I began to introduce my favorite dishes into the diet. The result is held in place. I highly recommend diet for effective weight loss. "
• Woman, 29 years old: "The Dukan diet helped me a lot, I lost 20 kilos over the whole period. I ate according to the menu of each stage, alternating the diet. First I lostwater, 5 kilograms left right away. The most difficult for me and lasted 3 months. I also led an active lifestyle. The "fixation" lasted almost six months, because initially there werea lot of excess weight. I am still in the "stabilization" phase, following all the recommendations, I cook according to these recipes. "

The Dukan diet can help you lose weight instantly. Despite the excellent results of the doctor's followers, remember that any diet has its drawbacks. Therefore, it is necessary to take health seriously: check the liver, kidneys, stomach.

And only with the doctor's permission to start losing weight. Any diet works much more effectively with physical activity. If the body additionally spends energy in everyday life, this will quickly lead to the desired result.