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

Almost all diets have a temporary effect. Usually, by returning to the usual dietary stereotype, the body returns the lost pounds, and sometimes increases.

The Dukan diet helps not only to lose weight fast, 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 physician, Pierre Ducane has been developing effective weight loss techniques over the years. Its development is a diet rich in protein with a minimum intake of carbohydrates at a certain stage. In the early stages, all fats are completely excluded.

This technique is good because consuming protein, even in large quantities, does not lead to unnecessary weight loss.

Unlike simple carbohydrates and fats, proteins can be consumed in unlimited quantities, but for each organism separately. Nevertheless, you need to take care of your own health, as the diet contains not only positives, but also disadvantages.

Nutrition benefits:

• 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.

Disadvantages:

• the 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 the Dukan protein diet

Dukan divided the diet into four stages. Each of these allows for some products, but proteins are still preferred. The doctor drafted the diet correctly, gradually adding variety to the menu.

Stages of the Dukan diet:

1. Attack;
2. switching;
3. Correction;
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.

"Attack" phase

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

Then the body gradually reaches the fats, only after consuming the glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise the weight will 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 affect weight loss, but will also prevent the dysfunction of the intestines, as it contains fiber.

Make sure you drink plenty of clean water every day. About thirty milliliters for every pound of weight.

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

Approved Products	Allowed in limited quantities
Poultry meat (chicken, turkey, quail)	Pork
Beef, veal	Lamb meat
Rabbit	2 egg yolks
Fish, caviar	1, 5 αγ. large. 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 koutkakao 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	Non-fat cottage cheese, tea without sugar	Chicken cutlets with bran and steamed eggs	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	Stewed hake fillets with steamed egg	Casserole with cottage cheese	baked rabbit
Friday	Low fat tofu with bran, coffee with milk	Chicken fillet broth	Yoghurt	Seafood cocktail
Saturday	Seafood omelette, tea	Roasted quail meat	Kefir, bran	Turkey liver in a pan without oil
Sunday	Cottage cheese pot with bran, coffee	Roasted turkey fillet	Liquid with low fat yogurt	Braised chicken fillet in soy sauce

Recipes for the menu of the "Attack" stage.

Omelette with cottage cheese and herbs

One serving contains 40 grams of protein. Bake in a non-stick pan without oil on 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 egg whites from the yolks.
2. Add two whole eggs and beat into an omelette.
3. Knead the cottage cheese and mix with the eggs.
4. We put a slow fire.
5. Add a pinch of salt and herbs.

It is a light and rich breakfast.

Baked chicken fillet in soy sauce

In anticipation of a portion - 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 ag. large. soy sauce.

Cooking:

1. Wash the chicken fillet with running water.
2. Squeeze the garlic through the garlic press.
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. Put the fillet on a baking sleeve, closing on both sides.
7. Spread on a plate and in the oven for 40 minutes.

The fillet is tender and delicious.

Mackerel in the oven

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. Clean the fish from the inside, remove the gills and rinse with water.
2. Make a couple of cuts and put lemon slices in them, if you want, pour lemon juice on top.
3. Salt, spices to taste.
4. Preheat the oven to 180 degrees.
5. Spread the fish on a plate and in the oven for 40 minutes.

Incredibly juicy and delicious fish.

Swap phase

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

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

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

The more extra pounds, the more days to alternate.

All vegetables with low carbohydrate content with high fiber content 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 is increased 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 boiled cabbage	Cottage cheese, kefir	Baked pollock in foil 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 of cucumber, tomatoes, herbs
Wednesday	Cottage cheese with bran, coffee with milk	Vegetable cream soup	Tofu cheese, green tea	Oven tuna in lemon juice
Thursday	Cheesecakes with bran, tea	Boiled squid, zucchini 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 pot, tea	Beef steak, beetroot caviar	Cottage cheese pot with bran	Cod liver salad, eggs, lettuce in soy-lemon sauce
Sunday	Salad with cheese, bran, herbs, seasoned with kefir	Chicken fillet stew with broccoli and carrots	Cottage cheese, yogurt	Baked fish with grilled vegetables

Recipes for the "Alternative" stage.

Chicken cutlets with carrots and steamed onions

Components:

• 500 grams of minced chicken;
• 1 medium onion;
• 1 carrot;
• 1 egg;
• Salt Pepper.

Cooking:

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

A portion for a meal consists of three small cutlets.

Baked pollen fillet with beetroot

Components:

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

Cooking:

1. Remove the ridge from the fish, rinse well.
2. Peel a squash, grate it and cut it into circles.
3. Spread the beets on the foil, fillet on top.
4. Pour lemon juice, add salt and spices.
5. Put in the oven preheated to 180 degrees for 40 minutes.

cod liver salad

Components:

• 180 grams of canned cod liver in its own juice.
• 10 lettuce leaves;
• 2 eggs;
• 1 koutmoustard?
• half a lemon;
• 1 ag. large. soy sauce;
• 0, 5 cloves garlic.

Preparing the sauce:

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

Preparing the salad:

1. Drain the juice from the cod liver.
2. Boil two eggs, cool and cut into cubes.
3. Wash the lettuce leaves and cut into small strips.
4. Add the dressing to the salad and mix.

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

"Correction" stage

This stage is designed 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 pound lost should be corrected in ten days. So, if you lose 10 kilos, the stage 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 is allowed to include a portion 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	Cheesecakes with bran, tea	Chicken liver, fresh cabbage salad with cucumber	Green apple	Chicken cutlets 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 steak, beetroot caviar
Thursday	Omelette from two eggs with pieces of chicken fillet, tea	Vegetable cream soup	Pear	Turkey fillet with salad of cucumber, tomatoes, herbs
Friday	Fried eggs, coffee	Fish soup	Milkshake from berries and kefir	Cauliflower in egg batter
Saturday	Cottage cheese pot with bran	Roasted turkey fillet with vegetables	apple, yogurt	Baked mackerel in lemon juice
Sunday	Chicken cutlets, tea	Chicken fillet stew with broccoli and carrots	Orange	Salad with cheese, bran, herbs, seasoned with kefir

Recipes for the Consolidation Stage

Milkshake from berries and kefir

Components:

• 250 grams of kefir.
• 0, 5 f. Large. red currant?
• 0, 5 f. Large. blackcurrant.

Cooking:

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

Chicken fillet with brown rice and vegetables in slow cooker

Components:

• 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. Wash the fillet and cut into large cubes.
2. Wash the rice, add to the meat.
3. Coarsely chop the white and cauliflower to the same size.
4. Cut the carrots into rings.
5. Put all the products in a slow cooker.
6. Pour three glasses of water.
7. Add 1 tsp. salt and spices to taste.
8. Set the "Off" function for 40 minutes.

Stabilization stage

At this stage, you can allow your favorite dishes and meals. The stage can last exactly as long as you want to maintain the result. But you must follow 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;
• be sure to use fiber.
• Salt the food as little as possible.

What the menu might look 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 wholemeal bread with hard cheese, coffee	Baked potatoes, lightly salted fish	Casserole with cottage cheese	Rabbit in the oven, fresh vegetables
Wednesday	Omelet, tea	Rice with vegetables in slow cooker	Fruit salad	Beef in sour cream, vegetables
Thursday	Coagulant, coffee	Baked fish	Kefir, bran	chicken cutlets
Friday	Cheesecakes with honey	Spaghetti with grated cheese	Milkshake with banana	Olivier with homemade mayonnaise
Saturday	Oatmeal with milk, coffee	Pork chop with cheese, vegetables	Yoghurt	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 Stage

Beef in sour cream

Components:

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

Cooking:

1. Wash the meat and cut 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 low heat 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?
• 1 ag. large. lemon juice?
• 1 koutmoustard?
• salt, sugar.

mayonnaise preparation:

1. Break the egg in 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. boiled sausage;
• 1 can of canned peas.

Preparing the salad:

1. Cold potatoes cut into cubes.
2. Cut the eggs into cubes.
3. Add sausage in cubes.
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 out of the Dukan diet

Remember: the easier it is to lose weight, the easier it is to gain it. Therefore, in order not to regain the lost weight, it is necessary to introduce smoothly and gradually new foods in the diet.

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.

Critics

The evaluations and results of those who have lost weight are the following:

• Woman, 35 years old: "Thanks to the Dukan diet, I lost 10 kilos of excess weight. First, I ate according to the menu for the stage" Attack ", I immediately lost 3 kg in a week. After that, during the" Shift period"I lost another 7 kg in two months. It was much easier to stay on the menu at this stage. The" Fixation "stage lasted 70 days, after which I started to include my favorite dishes in the diet. The result I highly recommenda diet for effective weight loss. "
• Woman, 29 years old: "The Dukan diet helped a lot, I lost 20 kilos throughout the period. I ate according to the menu for each stage, changing the diet. First I lost water, 5 kilos left immediately. The most difficult for me and lasted 3"I also followed an active lifestyle. The 'stabilization' lasted almost six months, since initially there was a lot of unnecessary weight. I am still going through the 'Stabilization' stage, following all the recommendations, cook according to these recipes. "

The Dukan diet can help you lose weight right away. Despite the excellent results of the doctor's followers, remember that every diet has its negatives. 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. If the body expends extra energy in daily life, it will quickly lead to the desired result.