Diet Dukan: stages, daily menu, table, recipes

Almost all diets have a temporary effect. Usually, with the return of the usual nutritional stereotypes, 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. The development is a high-protein diet with minimal carbohydrate intake at some stage. In the first stage, all fat is 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, protein can be eaten in unlimited quantities, but for each organism individually. Despite all this, you should pay attention to your own health, because the diet contains not only pluses, but also minuses.

Diet Benefits:

• rapid weight loss, due to a low-calorie and low-fat diet;
• consolidation of results, thanks to the correct exit from the diet;
• the diet will not lead to a loss of muscle mass, due to a large number of protein products;
• the body receives all the amino acids;
• salt is not excluded, unlike many other diets that cause damage to bone structure and dehydration;

Minus:

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

Stages of the Dukan Protein Diet

Dukan divides the way of providing nutrition into four stages. Each of them allows a specific product, but preference is still given to protein. The doctor competently draws up a diet, gradually adding variety to the menu.

Dukan Diet Stages:

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

The first two are aimed at losing weight, the last two are aimed at maintaining the results. Each one is given a certain time.

"Attack" Phase

The first stage "Attack" contains only protein products. At this time, there is instant weight loss, due to the elimination of a large amount of fluid from the body. This is very motivating for weight loss, but it must be understood that it is not fat that is lost, but water.

Then the body gradually gains fat, only after using glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise the weight will not fall quickly.

During the first phase, a tablespoon of wheat bran is allowed. These are the only carbohydrates allowed at this stage.

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

Make sure to consume lots of pure water every day. Approximately thirty milliliters for every kilogram of weight.

Since protein is consumed in unlimited quantities, water serves as an assistant for the excretion of ammonia, a product of protein breakdown. This is the most difficult period in the diet. The stage should last no more than one week. The product should not be cooked in oil, non-stick coating, the grill is used for frying. Can be baked, boiled, steamed.

Approved Products	Limited quantities allowed
Poultry (chicken, turkey, quail)	Pig
Beef, beef	sheep's meat
rabbit	2 egg yolks
Fish, caviar	1, 5 st. l. wheat bran
Squid, shrimp, clams, oysters, octopus	Salt, spices, mustard, lemon juice
Egg whites	milk 1. 5%
0% kefir, 0% cottage cheese, 0% milk	crab sticks
Beef liver, chicken	1 teaspoon 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 spices, coffee with milk	Grilled 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 steamed egg	skimmed milk	Beef steak without oil
Wednesday	2 boiled eggs, coffee	Chicken liver without oil	Low-fat yogurt, bran	boiled squid
Thursday	Cottage cheese, bran, kefir	Hake cutlet with steamed egg	Cottage cheese casserole	roast rabbit
Friday	Low fat tofu with bran, coffee with milk	chicken fillet broth	yogurt	Seafood Cocktails
Saturday	Omelet with seafood, tea	Grilled quail meat	Kefir, bran	Turkey liver in a frying pan without oil
week	Cottage cheese casserole with bran, coffee	Grilled turkey fillet	Curd with low fat yogurt	Soy sauce-boiled chicken fillet

Recipe for the "Attack" stage menu

Omelet with cottage cheese and spices

One serving contains 40 grams of protein. Cooked in a non-stick frying pan without oil on low heat.

Product:

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

Cook:

1. Separate the white from the yellow;
2. Add two whole eggs and beat into an omelet;
3. Knead cottage cheese and mix with eggs;
4. We light the fire slowly;
5. Add a pinch of salt and spices.

It makes a light and hearty breakfast.

Soy sauce grilled chicken fillet

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

Product:

• 200 grams of chicken fillet;
• 1 clove of garlic;
• salt, spices to taste;
• 1 st. l. soy sauce.

Cook:

1. We wash the chicken fillet under running water;
2. Squeeze the garlic through a garlic squeezer;
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 fillets in a cake sleeve, closing on both sides;
7. Spread on a sheet and in the oven for 40 minutes.

The fillet is tender and delicious.

grilled mackerel

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

Product:

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

Cook:

1. We clean the fish from the inside, remove the gills and rinse under water;
2. We make several cross sections and put lemon wedges 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 of paper and in the oven for 40 minutes.

Very juicy and delicious fish.

Phase "Substitution"

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

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

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

The more overweight, the more days to change.

All low-carb vegetables with a high fiber content are allowed: all kinds of cabbage, zucchini, carrots, onions, beets. Foods containing starch, sugar and fat are prohibited: potatoes, pasta, avocados, nuts. The amount of wheat bran increases to two tablespoons.

Sample menu for each day:

Days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Cheesecake with wheat bran, coffee	Boiled chicken breast with boiled cabbage	Cottage cheese, kefir	Baked pollock 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 salad, tomatoes, herbs
Wednesday	Cottage cheese with bran, coffee with milk	Vegetable cream soup	Tofu cheese, green tea	Grilled tuna in lemon juice
Thursday	Cheesecake with bran, tea	Boiled squid, pumpkin caviar	Cottage cheese, kefir	Cauliflower in egg batter
Friday	Fried egg, coffee	Fish soup with vegetables	Yogurt, bran	Chicken cutlet with carrots and onions
Saturday	Beef liver casserole, tea	Beef cutlet, beet caviar	Cottage cheese casserole with bran	Salad of cod liver, egg, lettuce in soy-lemon dressing
week	Salad of cheese, bran, spices, seasoned with kefir	Braised chicken fillet with broccoli and carrots	Cottage cheese, yogurt	Grilled fish with grilled vegetables

Recipe for the "Alternative" stage

Chicken cutlet with steamed carrots and onions

Material:

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

Cook:

1. Add eggs to minced meat and mix;
2. Finely chop the onion;
3. We rub the carrots on a coarse grater;
4. Add a little salt and pepper;
5. Mix minced meat;
6. Put the cutlets in the slow cooker in small balls;
7. We select the "steam" mode, leave it for 40 minutes.

One serving for one meal consists of three small slices of meat.

Grilled pollock fillet with beets

Material:

• 2 parts pollock fillet;
• 1 bit;
• juice of half a lemon;
• salt, seasoning for fish.

Cook:

1. Remove the ridge from the fish, rinse thoroughly;
2. We clean the beets from the peel and cut them into circles;
3. We spread the 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

Material:

• 180 grams of canned cod liver in its own juice;
• 10 lettuce leaves;
• 2 eggs;
• 1 teaspoon mustard;
• half a lemon;
• 1 st. l. soy sauce;
• 0. 5 cloves of garlic.

Sauce Preparation:

1. In a plate, combine soy sauce and lemon juice;
2. Squeeze the garlic into the mixture through a garlic squeezer;
3. Add mustard and mix well.

Prepare 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 pieces;
4. Add dressing to salad and toss.

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

Stage "Fixing"

This stage 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 will last. Every kilogram lost must be repaired in ten days. So, if 10 kilograms were lost, the stage would 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 is allowed to include a serving of potatoes, rice, pasta, buckwheat. At this stage, you should follow a protein diet one day a week.

Menu for each 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 cutlet with carrots and onions
Tuesday	Omelet with cottage cheese and spices, coffee	Grilled chicken fillet in sauce	Kefir with bran	Baked Mackerel in Lemon Juice
Wednesday	Cottage cheese, coffee with milk	Rice with vegetables	Pomelo	Beef cutlet, beet caviar
Thursday	Omelet of two eggs with chicken fillet pieces, tea	Vegetable cream soup	Pear	Turkey fillet with cucumber salad, tomatoes, herbs
Friday	Fried egg, coffee	Fish soup	Milkshake from berries and kefir	Cauliflower in egg batter
Saturday	Cottage cheese casserole with bran	Grilled turkey fillet with vegetables	apple, yogurt	Baked Mackerel in Lemon Juice
week	Chicken cutlet, tea	Braised chicken fillet with broccoli and carrots	Orange	Salad of cheese, bran, spices, seasoned with kefir

Recipe for the Consolidation Stage

Milkshake from berries and kefir

Material:

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

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

Material:

• 500 grams. chicken slices;
• 1 cup brown rice;
• 300 grams of white cabbage;
• 300 grams Brussels sprouts;
• 300 grams of flower cabbage;
• 1 carrot;
• salt, spices.

Cook:

1. We wash the fillet and cut it into large cubes;
2. We wash the rice, add the meat;
3. Coarsely chop the whites and 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. Add 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 stage can last exactly as long as you want the result to last. 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 sweet, but it is better to exclude everything;
• consume a lot of water;
• be sure to use fiber;
• Salty food as little as possible.

What the menu looks 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 wheat bread with hard cheese, coffee	Baked potato, fish a bit salty	Cottage cheese casserole	Baked rabbit, fresh vegetables
Wednesday	Omelet, tea	Rice with vegetables in a slow cooker	Fruit salad	Beef in sour cream, vegetables
Thursday	curd, coffee	Grilled fish	Kefir, bran	chicken cutlet
Friday	Cheesecake with honey	Macaroni with grated cheese	Milkshake with banana	Olivier with homemade mayonnaise
Saturday	Oatmeal with milk, coffee	Pork chop with cheese, vegetables	curd	Salad with vegetables and seafood
week	2 hard boiled eggs, bread with cheese, cocoa	Beef and potato soup	Grapefruit, kefir	Steamed fish

Recipe for Stabilization Stage

Beef in sour cream

Material:

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

Cook:

1. We wash the meat and cut it 2 centimeters wide;
2. We heat the pan, add oil;
3. Fry the meat until golden brown, add 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 grams. sunflower oil;
• 1 st. l. lemon juice;
• 1 teaspoon mustard;
• salt, sugar.

mayonnaise preparation:

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

Salad Ingredients:

• 500 grams. boiled potato;
• 4 hard boiled eggs;
• 3 pickles;
• 300 grams of boiled sausage;
• 1 can of canned peas.

Prepare the salad:

1. Cooled 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 with mayonnaise thoroughly.

This dish is allowed once a week.

How to get out of the Dukan diet

Don't forget: how easy it is to lose weight, it's just as easy to gain it. Therefore, in order not to restore the lost kilograms, it is necessary to smoothly and gradually introduce new foods into the diet.

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

Review

Reviews and results of those who lost weight are as follows:

• 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" stage, immediately lost 3 kilograms in a week. After that, during the " Alternating period", I lost 7 kilogramsagain in two months. It is much easier to stick to the menu at this stage. The "Fixation" stage lasts 70 days, after which I begin to include my favorite dishes in the diet. The results are held in place. I highly recommend a diet for weight losseffective. "
• Woman, 29 years: "The Dukan diet helped a lot, lost 20 kilograms over the entire period. I ate according to the menu for each stage, alternated diets. First I lost water, 5 kilograms went straight away. The most difficult for me and lasted 3 months. I also lead an active lifestyle. The "fixation" lasted almost six months, because initially there was a lot of excess weight. I am still going through the "Stabilization" stage, following all the recommendations, I cooked according to this recipe. "

The Dukan Diet can help you lose weight instantly. Despite the excellent results of the followers of doctors, remember that any diet has its drawbacks. Therefore, health needs to be taken 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 will also expend energy in everyday life, it will quickly lead to the desired result.