Dukan Diet: stages, daily menu, table, recipes

Almost all diets have a temporary effect. Usually, by returning to the usual stereotype of nutrition, the body regains the lost pounds, and sometimes grows.

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

Everything you need to know about the Dukan diet

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

This technique is good because consuming protein even in large quantities does not lead to excess weight deposition.

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

Benefits of the diet:

• rapid weight loss, due to low-calorie and low-fat foods;
• consolidation of the result, thanks to the correct exit from the diet;
• 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;

Minutes:

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

Stages of Dukan protein diet

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

Stages of the Dukan diet:

1. Attacks;
2. alternimi;
3. Fixed;
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 time.

"Attack" phase

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

Then the body gradually switches to fats, only after it uses the glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise, the weight will not decrease rapidly.

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

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

Make sure you consume plenty of purified water every day. Approximately thirty milliliters for every kilogram of weight.

Since protein is consumed in unlimited quantities, water serves as an aid to the extraction of ammonia, a product of protein breakdown. This is the most difficult period in the diet. The phase should last no more than a week. Products are not allowed to be cooked in oil, non-stick coatings are used for frying, grills. It can be baked, boiled, steamed.

Approved products	Allowed in limited quantities
Poultry (chicken, turkey, quail)	Pork
Beef, beef	Sheep meat
rabbit	2 egg yolks
Fish, caviar	1. 5 st. l. wheat bran
Squid, shrimp, mussels, mussels, octopus	Salt, spices, mustard, lemon juice
Egg white	milk 1. 5%
Kefir 0%, cottage cheese 0%, milk 0%	Crab sticks
Beef liver, chicken	1 tablespoon cocoa 14%

A detailed menu for each day may look like this:

Days of the week	BREAKFAST	dinner	afternoon tea	dinner
Monday	Omelette with cottage cheese and herbs, coffee with milk	Roasted chicken fillet in sauce	Bran kefir	Mackerel roasted in lemon juice
Tuesday	Fat-free cottage cheese, tea without sugar	Chicken cutlets with bran and boiled eggs	Skimmed milk	Beef steak without oil
Wednesday	2 boiled eggs, brown	Chicken liver without oil	Low fat yogurt, bran	squid and boiled
Thursday	Cottage cheese, bran, kefir	Steam fillet sheets with steamed eggs	Casserole with cottage cheese	roasted rabbit
Friday	Low fat tofu with bran, coffee with milk	Chicken fillet	yogurt	Seafood cocktail
Saturday	Seafood omelette, tea	Roasted beef	Kefir, bran	Turkey liver in a pan without oil
Sunday	Casserole with bran, coffee	Roasted turkey fillet	Low fat yogurt	Chicken fillet baked in soy sauce

Recipe for the "Attack" stage menu.

Omelette with cottage cheese and herbs

One serving contains 40 grams of protein. Cook in a non-stick pan over low heat.

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 the whites from the yellows;
2. Add two whole eggs and beat into an omelette;
3. Boil the cottage cheese and mix with the eggs;
4. We set a slow fire;
5. Add a pinch of salt and herbs.

Makes a light and hearty breakfast.

Chicken fillet baked in soy sauce

With the reception of one serving - 200 grams of chicken fillets. The protein content in the dish will be approximately 45 grams.

Products:

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

Cooking:

1. News chicken fillet with running water;
2. Squeeze the garlic by pressing the garlic;
3. Mix the garlic with the spices, adding 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. Place the fillet on a baking tray, closing it on both sides;
7. Spread on a sheet and bake for 40 minutes.

The fillet is soft and tasty.

Roasted mackerel

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

Products:

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

Cooking:

1. We clean the fish from the inside, remove the gills and rinse it under water;
2. Make a couple of cuts and place lemon slices in them, if desired, pour lemon juice on top;
3. Salt, spices to taste;
4. Preheat the oven to 180 degrees;
5. Spread the fish in a noodle and in the oven for 40 minutes.

Extremely juicy and tasty fish.

Alternation phase

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

The period is unlimited in time, ending with reaching the required weight. Some days remain protein, others are mixed (protein, vegetables).

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

The more excess weight, the more days to alternate.

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

Example of daily menu:

Days of the week	BREAKFAST	dinner	afternoon tea	dinner
Monday	Cheesecakes with oat bran, brown	Boiled chicken breast with boiled cabbage	Cottage cheese, kefir	Pollock baked in noodles with beets
Tuesday	Omelette from two eggs with pieces of chicken fillet, tea	Chicken liver with onions and carrots	Yogurt, bran	Turkey fillet with salad with cucumber, tomato, herb
Wednesday	Bran curd, coffee with milk	Cream soup with vegetables	Tofu cheese, green tea	Tuna baked in lemon juice
Thursday	Bran cheesecakes, tea	Boiled squid, pumpkin caviar	Cottage cheese, kefir	Cauliflower in egg dough
Friday	Fried eggs, brown	Fish soup with vegetables	Yogurt, bran	Chicken cutlets with carrots and onions
Saturday	Beef liver casserole, tea	Pres beef, beet caviar	Casserole with bran	Salad with cod liver, eggs, lettuce in soy-lemon sauce
Sunday	Salad with cheese, bran, herbs, seasoned with kefir	Boiled chicken fillet with broccoli and carrots	Cottage cheese, yogurt	Grilled fish with grilled vegetables

Recipes for the "Alternative" phase.

Steamed chicken chops with carrots and onions

Ingredients:

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

Cooking:

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

One serving for a meal consists of three small kittens.

Roast fillet with roasted beets

Ingredients:

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

Cooking:

1. Remove the crest from the fish, rinse thoroughly;
2. Peel a squash, grate it and cut it into rings.
3. We spread the beets on the noodles, on top of the fillet;
4. Pour lemon juice, add salt and spices;
5. Put in the 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 tablespoon mustard;
• half a lemon;
• 1 st. l. soy sauce;
• 0, 5 cloves of garlic.

Preparing the sauce:

1. In a pan, combine soy sauce and lemon juice;
2. Squeeze the garlic into the mixture by pressing the garlic;
3. Add the mustard and mix thoroughly.

Salad preparation:

1. Drain the cod liver fluid;
2. Boil two eggs, cool and cut into cubes;
3. Wash the lettuce leaves and cut them into small strips;
4. Add the sauce to the salad and stir.

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

"Adjustment" phase

This stage was created to consolidate and maintain the result. Consolidation can take a long time, depending on the weight lost. The more you lose a pound, the longer this period will last. Every kilogram lost should be fixed ten days. Thus, if 10 kilograms are lost, the phase will last 100 days.

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

Menu for each day:

Days of the week	BREAKFAST	dinner	afternoon tea	dinner
Monday	Bran cheesecakes, tea	Chicken liver, fresh cabbage salad with cucumber	Green apples	Chicken cutlets with carrots and onions
Tuesday	Omelette with cottage cheese and herbs, coffee	Roasted chicken fillet in sauce	Bran kefir	Mackerel roasted in lemon juice
Wednesday	Cottage cheese, coffee with milk	Rice with vegetables	Grapefruit	Pres beef, beet caviar
Thursday	Omelette from two eggs with pieces of chicken fillet, tea	Cream soup with vegetables	Pear	Turkey fillet with salad with cucumber, tomato, herb
Friday	Fried eggs, brown	Fish soup	Milkshake from berries and kefir	Cauliflower in egg dough
Saturday	Casserole with bran	Roasted turkey fillet with vegetables	apples, yogurt	Mackerel roasted in lemon juice
Sunday	Chicken cutlet, tea	Boiled chicken fillet with broccoli and carrots	ORANGE	Salad with cheese, bran, herbs, seasoned with kefir

Recipes for the consolidation phase

Milkshake from berries and kefir

Ingredients:

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

Cooking:

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

Chicken fillet with brown rice and vegetables in 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. Roll the fillet and cut it into large cubes;
2. We wash the rice, we add it to the meat;
3. Cut thick white and cauliflower to the same size;
4. Cut the carrots into rings;
5. We place all the products in a slow cooker;
6. Pour three glasses of water;
7. Add 1 tablespoon. salt and spices to taste;
8. We set the "Shutdown" mode to 40 minutes.

"Stabilization" phase

At this stage, you can allow your favorite dishes and snacks. The phase can last exactly as long as you want to save 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 at all;
• consume plenty of water;
• make sure you use fiber;
• Eat as little salt as possible.

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 boiled vegetables	Bananas	Chicken fillet, salad with olive oil
Tuesday	Slice whole grain bread, brown cheese	Baked potatoes, slightly salted fish	Casserole with cottage cheese	Roast rabbit, fresh vegetables
Wednesday	Omelette, tea	Rice with vegetables in a slow cooker	Fruit salad	Beef in sour cream, vegetables
Thursday	Cottage cheese, coffee	Baked fish	Kefir, bran	kotele pule
Friday	Cheesecakes with honey	Pasta with minced cheese	Milkshake with bananas	Olivier with homemade mayonnaise
Saturday	Oatmeal with milk, coffee	Chop pork with cheese, vegetables	Cottage cheese	Salad with vegetables and seafood
Sunday	2 boiled eggs, bread with cheese, cocoa	Soup with meat and potatoes	Grapefruit, kefir	Steam boiled 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. Wash the meat and cut it into 2 cm wide strips;
2. Heat the pan, add oil;
3. Fry the meat until golden brown, add salt and pepper to taste;
4. Put on a slow fire and add sour cream;
5. Cover with a lid, simmer for 15 minutes.

Homemade mayonnaise diet salad

Ingredients of mayonnaise:

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

Preparation of mayonnaise:

1. Break the egg 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 gr. boiled potatoes;
• 4 boiled eggs;
• 3 pickles;
• 300 gr. sausage and zier;
• 1 can of canned peas.

Salad preparation:

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

This dish is allowed once a week.

How to get out of the Dukan diet

Remember: as easy as it is to lose weight, it is just as easy to gain it. Therefore, in order not to regain 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 accumulate fat quickly. To do this, look at what and how much you eat. This should become a lifelong habit.

evaluations

The reviews and results of those who have 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 "phase, I immediately lost 3 kilograms in a week. After that, during the" Alternation period, I lost another 7 kilogramsin two months. At this stage it was much easier to stick to the menu. The "Fixation" phase lasted 70 days, after which I started to include in the diet my favorite dishes. The result is kept in place. I highly recommend an effective weight loss diet. "
• Woman, 29 years old: "The Dukan diet helped me a lot, I lost 20 kilograms throughout the period. I ate according to the menu for each stage, alternating the diet. First I lost water, 5 kilograms left immediately. The hardest for me and lasted 3"I was also leading an active lifestyle. The 'fixation' lasted almost six months, as I was initially overweight. I'm still going through the 'Stabilization' phase, adhering to all the recommendations, cook according to these recipes. "

The Dukan diet can help you lose weight right away. Despite the excellent results of doctor's followers, remember that every diet has its downsides. 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. Every diet works much more effectively with physical activity. If the body will also expend energy in daily life, it will quickly lead to the desired result.