Dukan diet: phases, daily menu, table, recipes

Almost every diet has a temporary effect. Usually, by returning to the usual stereotype of nutrition, the body returns the lost pounds and sometimes grows.

The Dukan diet not only helps in rapid weight loss but also in consolidating the result. Unlike other monogamous diets, Dukan’s menu includes 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. Development of a high protein diet with minimal carbohydrate intake at some stage. In the first stages, all fat is completely excluded.

This technique is good because consuming proteins, even in large quantities, does not lead to the build-up of excess weight.

Unlike simple carbohydrates and fats, proteins can be consumed in unlimited amounts, but for each organism separately. Despite all this, you need to be mindful of your own health, as the diet has not only advantages but also disadvantages.

Benefits of the diet:

• rapid weight loss due to low calorie, low fat foods;
• consolidating the result through proper withdrawal from the diet;
• diet does not lead to loss of muscle mass due to high protein product;
• the body receives all the amino acids;
• salt is not excluded, unlike many other diets that lead to deterioration of bone structure and dehydration;

Cons:

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

Stages of the Dukan protein diet

Dukan divided the method of feeding into four stages. All of them allow certain products, but still prefer proteins. The doctor competently compiled the diet, gradually diversifying the menu.

Stages of the Dukan diet:

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

The first two are for weight loss and the last two are for maintaining results. Each of them is given a set amount of time.

"Attack" phase

The first stage "Attack" contains only protein products. In this case, immediate weight loss occurs due to the removal of large amounts of fluid from the body. It’s very motivating to lose weight, but you need to understand that it’s not the fat that’s running out, it’s the water.

The body then gradually gets to the fats only after it consumes the glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise the weight does not decrease rapidly.

In the first phase, one tablespoon of oat bran is allowed. At this stage, this is the only carbohydrate allowed.

This amount of bran does not interfere with weight loss, but it also prevents the proper functioning of the intestines, as it contains fiber.

Make sure you drink plenty of purified water every day. About thirty milliliters per kilogram of weight.

Because protein is consumed in unlimited amounts, water helps in the excretion of ammonia, which is the product of protein breakdown. This is the most difficult period in the diet. The section can last up to a week. It is forbidden to fry the products in oil, they use a non-stick coating and a grill. Can be baked, cooked, steamed.

Approved products	Allowed in limited quantities
Poultry meat (chicken, turkey, quail)	Pork
Beef, veal	Mutton
Rabbit	2 egg yolks
Fish, caviar	1, 5 p. m. l. wheat bran
Squid, shrimp, 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 tk of cocoa 14%

The detailed menu for each day can look like this:

The days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Omelette with cottage cheese and herbs, coffee with milk	Fried chicken fillet in sauce	Kefir with bran	Fried mackerel in lemon juice
Tuesday	Non-fat cottage cheese, tea without sugar	Chicken slices with bran and steamed eggs	Skimmed milk	Veal steak without oil
Wednesday	2 boiled eggs, coffee	Chicken liver without oil	Low fat yogurt with bran	cooked squid
Thursday	Cottage cheese, bran, kefir	Slices of hake fillet with steamed eggs	Curd curd	roasted rabbit
Friday	Low fat tofu with bran and coffee milk	Chicken fillet broth	Yogurt	Seafood cocktail
Saturday	Omelette with seafood and tea	Roasted quail meat	Kefir, korpa	Turkey liver in a pan without oil
Sunday	Cottage cheese casserole with bran and coffee	Roast turkey fillet	Cottage cheese with low-fat yogurt	Stewed chicken fillet in soy sauce

Recipes for the menu in the "Attack" section

Omelette with cottage cheese and herbs

One serving contains 40 grams of protein. Fry without oil in a non-stick pan over low heat.

Products:

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

Cooking:

1. Separate the protein from the yellow;
2. Add two whole eggs and beat omelette;
3. Knead the curd and mix with eggs;
4. We put on a slow fire;
5. Add a pinch of salt and herbs.

It will be a light and hearty breakfast.

Fried chicken fillet in soy sauce

In anticipation of one serving - 200 grams of chicken fillet. The protein content of the dish will be about 45 grams.

Products:

• 200 g chicken fillet;
• 1 clove garlic;
• salt, spices to taste;
• 1 p. m. l. soy sauce.

Cooking:

1. The chicken fillet is washed under running water;
2. Squeeze the garlic through the garlic press;
3. Mix the garlic with spices, add soy sauce and salt to taste;
4. Pour the fillet with the resulting sauce from each side;
5. Preheat the oven to 180 degrees;
6. Place the fillet in a baking tray, closing both sides;
7. Cover and place in the oven for 40 minutes.

The fillet is soft and tasty.

Fried mackerel

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

Products:

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

Cooking:

1. The fish is cleaned from the inside, the gills are removed and rinsed under water;
2. Cut a few cuts and add lemon slices, pour lemon juice on top if necessary;
3. Salt, spices to taste;
4. Preheat the oven to 180 degrees;
5. Spread the fish on a plate and place it in the oven for 40 minutes.

Incredibly juicy and delicious fish.

"Change" phase

Adding vegetables is allowed at this stage of the Pierre Dukan diet. During this time, a significant amount of subcutaneous fat is lost.

The duration is unlimited in time and ends when the desired weight is reached. Some days remain protein, others are mixed (proteins, vegetables).

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

The more excess weight, the more days you have to take turns.

All low-carbohydrate, high-fiber vegetables are allowed: all kinds 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:

The days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Cheesecake with oat bran and coffee	Boiled chicken breast with braised cabbage	Cottage cheese, kefir	Pollock fried in foil with beets
Tuesday	Omelet of two eggs with chicken fillet pieces, tea	Chicken liver with onions and carrots	Yogurt, bran	Turkey fillet with cucumber, tomato and herb salad
Wednesday	Cottage cheese with bran and coffee with milk	Vegetable cream soup	Tofu cheese and green tea	Fried tuna in lemon juice
Thursday	Cheesecake with bran, tea	Cooked squid, pumpkin caviar	Cottage cheese, kefir	Cauliflower in egg noodles
Friday	Fried eggs, coffee	Fish soup with vegetables	Yogurt, bran	Chicken slices with carrots and onions
Saturday	Beef casserole, tea	Beef steak, beet caviar	Curd with bran	Cod liver salad with eggs and lettuce in soy-lemon sauce
Sunday	Salad of cheese, bran, herbs seasoned with kefir	Stewed chicken fillet with broccoli and carrots	Cottage cheese, yogurt	Fried fish with grilled vegetables

Recipes for the "Alternative" section

Chicken slices with carrots and stewed onions

Ingredients:

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

Cooking:

1. Add the eggs to the minced meat and mix;
2. Finely chop the onion;
3. Rub the carrots on a coarse grater;
4. Add a little salt and pepper;
5. Mix the minced meat;
6. Put the slices on a slow cooker with small balls;
7. Select the "steam" mode and leave for 40 minutes.

A serving consists of three small slices.

Baked pollock fillet with beets

Ingredients:

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

Cooking:

1. Remove the spine from the fish, rinse thoroughly;
2. The beets are peeled and cut into rings;
3. Spread the beets on the foil and fillet them on top;
4. Pour lemon juice, add salt and spices;
5. 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 leaf lettuce;
• 2 eggs;
• 1 tkm mustard;
• half a lemon;
• 1 p. m. l. soy sauce;
• 0, 5 cloves garlic.

Preparation of the sauce:

1. Mix soy sauce and lemon juice in a saucer;
2. Squeeze the garlic into the mixture through the garlic press;
3. Add mustard and mix thoroughly.

Preparation of the salad:

1. Drain the cod liver juice;
2. Cook two eggs, cool and cut into cubes;
3. Wash lettuce leaves, cut into small strips;
4. The sauce is added to the salad and mixed.

We recommend that you do not add salt as it is already present in the soy sauce.

"Recording" section

This section is for consolidating and retaining the result. Consolidation can take a long time depending on the weight you lose. The more you lose per kilogram, the longer this period will last. Each kilogram lost must be recorded for ten days. Thus, if 10 kilograms are delivered, the section lasts for 100 days.

During this period, fruit is allowed, except for bananas, figs, cherries and cherries. But no more than one fruit a day. Once a week is allowed a dose of potatoes, rice, pasta, buckwheat. At this stage, you should follow a protein diet once a week.

Menu for every day:

The days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Cheesecake with bran, tea	Chicken liver with fresh cabbage salad with cucumber	Green apple	Chicken slices with carrots and onions
Tuesday	Omelette with cottage cheese and herbs and coffee	Fried chicken fillet in sauce	Kefir with bran	Fried mackerel in lemon juice
Wednesday	Cottage cheese, coffee with milk	Rice with vegetables	Grapefruit	Beef steak, beet caviar
Thursday	Omelet of two eggs with chicken fillet pieces, tea	Vegetable cream soup	Pear	Turkey fillet with cucumber, tomato and herb salad
Friday	Fried eggs, coffee	Fish soup	Smoothie made of berries and kefir	Cauliflower in egg noodles
Saturday	Curd with bran	Roasted turkey fillet with vegetables	apples, yogurt	Fried mackerel in lemon juice
Sunday	Chicken slices, tea	Stewed chicken fillet with broccoli and carrots	orange	Salad of cheese, bran, herbs seasoned with kefir

Recipes for the consolidation phase

Smoothie made of berries and kefir

Ingredients:

• 250 grams of kefir;
• 0, 5 st. l. redcurrant;
• 0, 5 st. l. black currant.

Cooking:

1. The berries are washed under running water;
2. Put in a blender;
3. Add kefir and beat.

Chicken fillet with brown rice and vegetables on a slow cooker

Ingredients:

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

Cooking:

1. The fillet is washed and cut into large cubes;
2. Wash the rice, add it to the meat;
3. Cut the white and cauliflower coarsely to the same size;
4. Cut the carrots into rings;
5. All products are placed on a slow cooker;
6. Pour three glasses of water;
7. Add 1 tsp. salt and spices to taste;
8. The "Extinguish" mode has been set for 40 minutes.

"Stabilization" section

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

• the menu should contain as little saturated fat as possible;
• carbohydrates in the morning;
• less flour and sweet, but better to completely rule out;
• drink plenty of water;
• be sure to use fiber;
• Salt the food as little as possible.

This is what the menu should look like:

The days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Oatmeal with dried fruits and coffee with milk	Buckwheat porridge with steamed vegetables	Banana	Chicken fillet with olive oil salad
Tuesday	Slices of wholemeal bread with hard cheese and coffee	Baked potatoes, lightly salted fish	Curd curd	Roast rabbit with fresh vegetables
Wednesday	Omelette, tea	Rice with vegetables on a slow cooker	Fruit salad	Beef in sour cream with vegetables
Thursday	Cottage cheese, coffee	Fried fish	Kefir, korpa	chicken slices
Friday	Cheesecake with honey	Macaroni with grated cheese	Smoothie with banana	Olivier with homemade mayonnaise
Saturday	Oatmeal with milk and coffee	Pork chop with cheese and vegetables	Aludttej	Salad with vegetables and seafood
Sunday	2 boiled eggs, bread with cheese, 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 and black pepper.

Cooking:

1. The meat is washed and cut into strips 2 centimeters wide;
2. Heat the pan and add oil;
3. Fry the meat until golden brown, salt and pepper to taste;
4. Put on low heat and add sour cream;
5. Cover with a lid and simmer for 15 minutes.

Dietary salad with homemade mayonnaise

Ingredients for mayonnaise:

• 1 egg;
• 250 gr. sunflower oil;
• 1 p. m. l. lemon juice;
• 1 tkm mustard;
• salt, sugar.

preparation of mayonnaise:

1. Break the eggs into a deep bowl and add the oil. Stir with a mixer or whisk by hand;
2. Add mustard;
3. Sugar and salt to taste;
4. The mixture is beaten with a stirrer.

Salad Ingredients:

• 500 gr. boiled potato;
• 4 boiled eggs;
• 3 pickles;
• 300 gr. cooked sausages;
• 1 box of canned peas.

Preparation of the salad:

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

This meal is allowed once a week.

How to get out of the Dukan diet

Remember: how easy it is to lose weight, just as easy to gain weight. Therefore, in order not to recoup the lost pounds, new foods should be introduced into the diet smoothly and gradually.

Especially after a protein diet, the body is able to accumulate fat quickly. To do this, watch what and how much you eat. This must become a lifelong habit.

Opinions

The opinions and results of the consumers are as follows:

• 35-year-old woman: "Thanks to the Dukan diet, I lost 10 pounds of weight. First I ate according to the menu in the" Attack "section, I immediately lost 3 pounds in a week. Then in the" Alternative "period, I lost another 7 pounds in two months. the stage was much easier to stick to the menu. The "Fixation" stage lasted for 70 days, after which I started introducing my favorite foods into the diet. The result is held in place. I highly recommend a diet for effective weight loss. "
• Female, 29 years old: "The Dukan diet helped a lot, I lost 20 pounds during the whole period. I ate according to the menu, changing the diet. At first I lost 5 pounds immediately. The hardest for me and lasted for 3 months. I was also active"The" fix "lasted nearly six months because I was overweight at the beginning. I'm still going through the" Stabilization "section, following all the recommendations, let's cook according to these recipes. "

The Dukan diet can help you lose weight right away. Despite the excellent results of your doctor’s followers, keep in mind that every diet has its downsides. Therefore, health must be taken seriously: the liver, kidneys, stomach must be checked.

And you can only start losing weight with your doctor’s permission. Any diet works much more effectively with physical activity. In addition, if the body spends energy in everyday life, it quickly leads to the desired result.