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.

Centimeters on forks symbolizes weight loss on the Dukan diet

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.

Dukan fish steak

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.

Dukan Diet Protein Foods

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.
Omelet with vegetables for the Dukan diet

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.
Baked chicken fillet for the Dukan diet

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.
Baked Mackerel for the Dukan Diet

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.
Steamed Chicken Chops with Vegetables for the Dukan Diet

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.
Baked pollock fillet with turnips for the Dukan diet

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.
Liver Lettuce for the Dukan Diet

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.
Strawberry Milkshake for the Dukan Diet

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.
Rice with vegetables for the Dukan diet

"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.
Beef in sour cream for the Dukan diet

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.
Olivier for the Dukan Diet

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.