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

Almost all diets have a temporary effect. Usually, with the return to the usual diet stereotype, the body returns the lost kilograms and sometimes gains weight.

The Dukan diet will help not only to quickly lose weight, but also to consolidate 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. Its development is a high-protein diet with a minimum intake of carbohydrates at a certain stage. In the first stages, all fats are completely excluded.

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

Unlike simple carbohydrates and fats, proteins can be consumed in unlimited quantities, but individually for each organism. Despite all this, you need to take care of your own health, since there are not only advantages to nutrition, but also disadvantages.

Benefits of the diet:

• rapid weight loss from low-calorie, low-fat foods;
• consolidation of the result thanks to the correct exit from the diet;
• the diet does not lead to a loss of muscle mass due to the large amount of protein products;
• the body receives all amino acids;
• Salt is not excluded, unlike many other diets that lead to deterioration of bone structure and dehydration;

Minuses:

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

Phases of the Dukan Protein Diet

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

Phases of the Dukan Diet:

1. Attack;
2. bill of exchange;
3. Fixing;
4. Stabilization.

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

Attack Phase

The first stage "Attack" contains only protein products. At this point, instant weight loss occurs due to the deprivation 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 gets to fats only after using up glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise the weight will not decrease quickly.

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

Such an amount of bran does not interfere with weight loss, but also prevents disruption of bowel function, since it contains fiber.

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

Since protein is consumed in unlimited quantities, water serves as an aid in eliminating ammonia, a product of protein breakdown. This is the most difficult time in the diet. The phase should not last longer than a week. Products are not allowed to be cooked in oil, non-stick coating, grill are used for frying. Can be baked, boiled, stewed.

Approved Products	Allowed in limited quantities
Poultry meat (chicken, turkey, quail)	pork meat
beef, veal	mutton
Rabbits	2 egg yolks
fish, caviar	1. 5 pcs. l. wheat bran
Squid, shrimp, mussels, oysters, squid	Salt, Spices, Mustard, Lemon Juice
protein	Milk 1. 5%
Kefir 0%, cottage cheese 0%, milk 0%	crab sticks
beef liver, chicken	1 teaspoon cocoa 14%

A detailed menu for each day could 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	skim 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 Casserole	baked rabbit
Friday	Low-fat tofu with bran, coffee with milk	chicken fillet broth	yogurt	Seafood Cocktail
Saturday	Seafood omelet, tea	baked quail meat	Kefir, bran	Turkey liver in a pan without oil
Sunday	Cottage cheese casserole with bran, coffee	Roasted turkey fillet	Cottage cheese with low-fat yoghurt	Braised chicken fillet in soy sauce

Recipes for the Attack level menu.

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 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 yolk;
2. Add two whole eggs and beat them into an omelet;
3. Knead cottage cheese and mix with eggs;
4. We make a slow fire;
5. Add a pinch of salt and herbs.

It makes for a light and hearty breakfast.

Baked chicken fillet in soy sauce

With the expectation of a portion - 200 grams of chicken fillet. The protein content in the shell is approximately 45 grams.

Products:

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

Cook:

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. Pre heat the oven to 180 degrees celcius;
6. Place the fillet in a baking sleeve and close on both sides.
7. Spread out on a baking sheet and bake in the oven for 40 minutes.

The fillet is tender and tasty.

Baked 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.

Cook:

1. We clean the fish from the inside, remove the gills and rinse under water;
2. We make a couple of cuts and put in slices of lemon, if you like, pour lemon juice over them;
3. salt, spices to taste;
4. Pre heat the oven to 180 degrees celcius;
5. We spread the fish on a sheet pan and in the oven for 40 minutes.

Incredibly juicy and tasty fish.

"Change" phase

In this phase 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 and ends when the required weight is reached. Some days remain protein, others are mixed (proteins, vegetables).

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

The more overweight, the more days for variety.

All low-carb vegetables with a high fiber content are allowed: all types of cabbage, zucchini, carrots, onions, beets. Starchy, sugary and fatty foods are forbidden: potatoes, pasta, avocados, 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	Cheesecake with oat bran, coffee	Boiled chicken breast with stewed cabbage	cottage cheese, kefir	Baked pollack in foil with turnips
Tuesday	Two egg omelet with pieces of chicken fillet, tea	Chicken liver with onions and carrots	yogurt, bran	Turkey fillet with cucumber, tomato and herb salad
Wednesday	Cottage cheese with bran, coffee with milk	vegetable cream soup	Tofu cheese, green tea	Baked tuna in lemon juice
Thursday	Cheesecake with bran, tea	Boiled squid, pumpkin caviar	cottage cheese, kefir	Cauliflower in egg batter
Friday	fried eggs, coffee	Fish soup with vegetables	yogurt, bran	Chicken schnitzel with carrots and onions
Saturday	Beef liver casserole, tea	Beef chops, beet caviar	Cottage cheese casserole with bran	Cod liver oil, egg, lettuce salad in soy lemon sauce
Sunday	Salad of cheese, bran, herbs seasoned with kefir	Chicken fillet braised with broccoli and carrots	cottage cheese, yogurt	Baked fish with grilled vegetables

Recipes for the Alternate phase.

Chicken chops with carrots and steamed onions

Ingredients:

• 500 grams of chopped chicken;
• 1 medium onion;
• 1 carrot;
• 1 egg;
• Salt pepper.

Cook:

1. Add the egg to the ground beef 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. Place the chops in a slow cooker with small balls;
7. We select the "steam" mode and leave it for 40 minutes.

A portion for a meal consists of three small chops.

Baked pollock fillet with turnips

Ingredients:

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

Cook:

1. Remove the comb from the fish and 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 in 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 cod liver in its own juice;
• 10 lettuce leaves;
• 2 eggs;
• 1 teaspoon mustard;
• half a lemon;
• 1. l. Soy sauce;
• 0. 5 cloves of garlic.

Sauce preparation:

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

Prepare the salad:

1. Drain the cod liver oil;
2. Boil two eggs, cool and cut into cubes;
3. We wash the lettuce leaves and cut them into small strips;
4. Add dressing to salad and mix.

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

"Fixation" phase

This phase serves to consolidate and maintain the result. Consolidation can take a long time depending on weight loss. The more you lose a kilogram, the longer this period lasts. Each kilogram lost should be recorded in ten days. So if 10 kilograms are lost, the stage lasts 100 days.

During this period fruits are allowed, with the exception of bananas, figs, cherries, sweet cherries. But no more than one fruit a day. Once a week it is allowed to eat a serving of potatoes, rice, pasta, buckwheat. At this stage, you need to stick to a protein diet one day a week.

Menu for every 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 schnitzel with carrots and onions
Tuesday	Omelet 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 chops, beet caviar
Thursday	Two egg omelet with pieces of chicken fillet, tea	vegetable cream soup	pear	Turkey fillet with cucumber, tomato and herb salad
Friday	fried eggs, coffee	Fishsoup	Milkshake from berries and kefir	Cauliflower in egg batter
Saturday	Cottage cheese casserole with bran	Roasted turkey fillet with vegetables	apple, yogurt	Baked mackerel in lemon juice
Sunday	chicken cutlet, tea	Chicken fillet braised 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 pcs. l. Red currant;
• 0. 5 pcs. l. blackcurrant.

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

Ingredients:

• 500 gr. chicken fillet;
• 1 cup brown rice;
• 300 gr. white cabbage;
• 300 gr. Brussels sprouts;
• 300 gr. cauliflower;
• 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. Roughly chop the cabbage 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 "Erase" mode for 40 minutes.

"Stabilization" phase

At this stage, you can allow your favorite dishes and foods. The phase 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 sweets, but it is better to exclude them altogether;
• consume a lot of water;
• be sure to use fiber;
• Salt food as little as possible.

The menu could look like this:

days of the week	breakfast	dinner	Afternoon tea	dinner
Monday	Oatmeal with dried fruits, coffee with milk	Buckwheat porridge with stewed vegetables	banana	Chicken fillet, salad with olive oil
Tuesday	Slice of wholemeal bread with hard cheese, coffee	Baked potatoes, lightly salted fish	Cottage Cheese Casserole	Baked 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	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	Quark	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, black pepper.

Cook:

1. We wash the meat and cut it into strips 2 cm wide;
2. We heat the pan, add oil;
3. Fry the meat until golden brown, season with salt and pepper;
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 gr. sunflower oil;
• 1. l. lemon juice;
• 1 teaspoon mustard;
• salt, sugar.

Mayonnaise preparation:

1. In a deep bowl, beat the egg and add the oil. Beat with a mixer or whisk 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.

Prepare the salad:

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

This dish is allowed once a week.

How to get off the Dukan Diet

Remember, as easy as it is to lose weight, it is easy to gain it. Therefore, in order not to return 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. Be careful about what and how much you eat. This should become a lifelong habit.

reviews

Reviews and results from 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" phase, immediately lost 3 kilograms in a week. After that, during the " Alternation" I intwo months lost another 7 kilograms. At this stage it was much easier to stick to the menu. The "fixation" phase lasted 70 days, after which I began to introduce my favorite dishes into the diet. The result is held in place. I strongly recommend a diet for effective weight loss. "
• Woman, 29 years old: "The Dukan diet helped a lot, lost 20 kilograms over the entire period. I ate according to the menu for each stage, alternating the diet. At first I lost water, 5 kilograms went away immediately. The most difficult thing. " for me and lasted 3 months. I also led an active lifestyle. "Fixation" lasted almost six months, since initially there was a lot of excess weight. I'm still going through the "stabilization" phase, adhering to all the recommendations, I cook according to these recipes. "

The Dukan Diet can help you lose weight instantly. Despite the excellent results of the 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. Any diet works much more effectively with physical activity. If the body uses additional energy in everyday life, this quickly leads to the desired result.