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

centimeters on the forks symbolizes weight loss on the Dukan diet

Everything you need to know about the Dukan diet

As a physician, Pierre Ducane has developed effective weight loss techniques over the years. His development is a diet high in protein with a minimum intake of carbohydrates at a certain time. In the early stages, all fat is completely excluded.

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

Unlike simple carbohydrates and fats, proteins can be eaten in unlimited amounts, but for each organism individually. Despite all this, you need to pay attention to your own health as the diet contains not only pluses but also minuses.

dukan fish steak

Dietary benefits:

  • rapid weight loss due to low-calorie foods low in fat;
  • consolidation of the result thanks to the correct output from the diet;
  • 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 that lead to deterioration of bone structure and dehydration;

Cons:

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

Stages of Dukan Protein Diet

Dukan divided the method of nutrition into four stages. Each of them allows certain products, but proteins are still preferred. The doctor composed the diet competently and gradually added variety to the menu.

Stages of the Dukan diet:

  1. Attack;
  2. the bill;
  3. Make;
  4. Stabilization.

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

dukan diet protein foods

Phase "attack"

The first phase "Attack" contains only protein products. At this point, there is an immediate weight loss due to the removal of a large amount of fluid from the body. This is very motivating to lose weight, but it must be understood that it is not fat that is lost, but water.

Then the body gradually comes to fat, only after it has used glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise the weight does not decrease quickly.

In the first phase, a tablespoon 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 gut as it contains fiber.

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

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

Approved products Allowed in limited quantities
Poultry meat (chicken, turkey, quail) Pork
Beef, veal Mutton
Rabbit 2 egg yolks
Fish, caviar 1, 5 st. l. wheat bran
Squid, shrimp, mussels, oysters, squid Salt, spices, mustard, lemon juice
Egg white Milk 1, 5%
Kefir 0%, cottage cheese 0%, milk 0% Crab sticks
Beef liver, chicken 1 teaspoon 14%

A detailed menu for each day can look like this:

Days of the week Breakfast Dinner afternoon tea Dinner
Monday Omelette 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, tea without sugar Chicken chops 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
Thursday Cottage cheese, bran, kefir Hake fillet chops with steamed egg Cottage cheese stew baked rabbit
Friday Low fat tofu with bran, coffee with milk Chicken fillet broth Yogurt Seafood cocktail
Saturday Omelette with seafood, tea Quail meat baked Kefir, klid Turkey liver in a pan without oil
Sunday Cottage cheese casserole with bran, coffee Roasted turkey fillet Curd with low-fat yogurt Braised chicken fillet in soy sauce

Recipes for the menu at the "Attack" stage

Omelette with cottage cheese and herbs

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

Products:

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

Cooking:

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

It provides a light and hearty breakfast.

Baked chicken fillet in soy sauce

Expecting a serving - 200 grams of chicken fillet. The protein content of the dish will be about 45 grams.

Products:

  • 200 g chicken fillet;
  • 1 clove of garlic;
  • salt, spices to taste;
  • 1 st. l. soy sauce.
chicken fillet baked for the dukan diet

Cooking:

  1. We wash the chicken fillet under running water;
  2. Squeeze 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 on all sides;
  5. Preheat oven to 180 degrees;
  6. Place the fillet in a baking dish, closing on both sides;
  7. Spread on a plate 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.

Products:

  • whole mackerel;
  • 2 slices of lemon;
  • salt, spices for fish.
Baked mackerel for the Dukan diet

Cooking:

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

Incredibly juicy and tasty fish.

Phase "Alternation"

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, ending when the required weight is reached. Some days protein remains, others are mixed (proteins, vegetables).

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

The more overweight, the more days for alternation.

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

Sample menu for each day:

Days of the week Breakfast Dinner afternoon tea Dinner
Monday Cheesecakes with oat bran, coffee Boiled chicken breast with stewed cabbage Cottage cheese, kefir Baked tough in foil with beets
Tuesday Omelette from two eggs with pieces of chicken fillet, tea Chicken livers with onions and carrots Yogurt, bran Turkey fillet with salad of cucumbers, tomatoes, herbs
Wednesday Cottage cheese with bran, coffee with milk Vegetable cream soup Tofu cheese, green tea Baked tuna in lemon juice
Thursday Cheesecakes with bran, tea Boiled squid, squash caviar Cottage cheese, kefir Cauliflower in the egg mass
Friday Fried eggs, coffee Fish soup with vegetables Yogurt, bran Chicken chops with carrots and onions
Saturday Axillary vertebrae, too Beef chop, smoked caviar Cottage cheese casserole with bran Salad of cod liver, eggs, salad in soy-lemon sauce
Sunday Salad of cheese, bran, herbs, seasoned with kefir Chicken fillet stewed with broccoli and carrots Cottage cheese, yogurt Baked fish with grilled vegetables

Recipes for the "Alternative" scene

Chicken chops with carrots and steamed onions

Ingredients:

  • 500 grams of minced chicken;
  • 1 medium onion;
  • 1 carrot;
  • 1 egg;
  • salt pepper.
Steamed chicken chops with vegetables for the Dukan diet

Cooking:

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

A serving for a meal consists of three small chops.

Baked tenderloin with beetroot

Ingredients:

  • 2 parts pollock fillet;
  • 1 sugar beet;
  • juice of half a lemon;
  • salt, spices for fish.
baked saithe fillet with beets for the Dukan diet

Cooking:

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

Ingredients:

  • 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 garlic.
Cod liver salad for the Dukan diet

Preparation of sauce:

  1. In a saucepan, combine soy sauce and lemon juice;
  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. Boil two eggs, cool and cut into cubes;
  3. We wash the lettuce leaves and cut into small strips;
  4. Add dressing to the salad and mix.

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

Fixing phase

This phase is designed to consolidate and maintain the result. Consolidation can take a long time, depending on the weight loss. The more you lose a kilo, the longer this period lasts. Each lost kilogram must be fixed for ten days. If 10 kg is lost, the stage will thus take 100 days.

During this period, fruits are allowed, with the exception of banana, 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 point, stick to a protein diet one day a week.

Menu for every day:

Days of the week Breakfast Dinner afternoon tea Dinner
Monday Cheesecakes with bran, tea Chicken liver, fresh cabbage salad with cucumber Green apple Chicken chops with carrots and onions
Tuesday Omelette with cottage cheese and herbs, coffee Baked chicken fillet in sauce Kefir with bran Baked mackerel in lemon juice
Wednesday Cottage cheese, coffee with milk Rice with vegetables Grapefruit Beef chop, smoked caviar
Thursday Omelette from two eggs with pieces of chicken fillet, tea Vegetable cream soup Pear Turkey fillet with salad of cucumbers, tomatoes, herbs
Friday Fried eggs, coffee Fishing soup Milkshake from berries and kefir Cauliflower in the egg mass
Saturday Cottage cheese casserole with bran Fried turkey fillet with vegetables apple, yogurt Baked mackerel in lemon juice
Sunday Chicken chops, tea Chicken fillet stewed with broccoli and carrots orange Salad of cheese, bran, herbs, seasoned with kefir

Recipes for the consolidation phase

Milkshake from berries and kefir

Ingredients:

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

Cooking:

  1. We wash the berries under running water;
  2. We put it in a blender;
  3. Add kefir and whip.
strawberry milkshake for dukan diet

Chicken fillet with brown rice and vegetables in a slow cooker

Ingredients:

  • 500 gr. Chicken fillet;
  • 1 cup brown rice;
  • 300 g white cabbage;
  • 300 gr. Brussels sprouts;
  • 300 gr. Cauliflower;
  • 1 carrot;
  • salt, spices.

Cooking:

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

Phase "Stabilization"

At this point, you can indulge in your favorite dishes and foods. The stage 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 sweet, but it is better to exclude completely;
  • consume a lot of water;
  • make sure to use fiber;
  • Salty food as little as possible.

This is what the menu might look like:

Days of the week Breakfast Dinner afternoon tea Dinner
Monday Oatmeal with dried fruit, coffee with milk Buckwheat porridge with stewed vegetables Banana Chicken fillet, salad with olive oil
Tuesday Slice wholemeal bread with hard cheese, coffee Baked potatoes, lightly salted fish Cottage cheese stew Baked rabbit, fresh vegetables
Wednesday Omelet, tea Rice with vegetables in a slow cooker Fruit salad Beef in sour cream, vegetables
Thursday Curd, coffee Baked fish Kefir, klid chicken chops
Friday Cheesecakes with honey Macaroni with grated cheese Milkshake with banana Olivier with homemade mayonnaise
Saturday Oatmeal with milk, coffee The pork chop with cheese, vegetables Curd 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. Steak;
  • 200 g sour cream 15%;
  • sunflower oil;
  • salt, black pepper.

Cooking:

  1. We wash the meat and cut into strips 2 inches 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.
beef in sour cream for the dukan diet

Diet salad with homemade mayonnaise

Mayonnaise Ingredients:

  • 1 egg;
  • 250 g sunflower oil;
  • 1 st. l. lemon juice;
  • 1 teaspoon mustard;
  • salt, sugar.

Mayonnaise preparation:

  1. Break the egg into a deep bowl and add the oil. Whisk with a mixer or whisk in hand;
  2. Add mustard;
  3. Sugar and salt to taste;
  4. Whisk the mixture with a mixer.
Olivier for the dukan diet

Salad Ingredients:

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

Preparation of the salad:

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

This dish is allowed once a week.

How to get out of the Dukan diet

Do not forget: how easy it is to lose weight, it is just as easy to put on weight. Therefore, in order not to return the lost kilos, it is necessary to introduce new foods evenly and gradually in the diet.

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

Reviews

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

  • Woman, 35 years old: "Thanks to the Dukan diet, I lost 10 kg of excess weight. First, I ate according to the menu for the" Attack "stage, I immediately lost 3 kg in a week. Then during the" Alternation "period, I lostanother 7 kg in two months. It was much easier to stick to the menu at this stage. The "fixation" stage lasted 70 days, after which I started to introduce my favorite dishes in the diet. The result is kept in place. I highly recommend a diet foreffective weight loss. "
  • Woman, 29 years: "The Dukan diet helped a lot, lost 20 kg over the whole period. I ate according to the menu for each step, changing diet. First I lost water, 5 kg went away immediately. The hardest for me and lasted 3 months. I also led an active lifestyle. "Fixation" lasted almost six months when there was initially a lot of obesity. I am still in the "Stabilization" stage and adhere to all the recommendations I cook according to these recipes. "

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

And only with the permission of the doctor to start losing weight. Any diet works much more effectively with physical activity. In addition, if the body wants to use energy in everyday life, it will quickly lead to the desired result.