Dukan diet: phases, menu for each 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 helps not only to quickly reduce weight, 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. The elaboration of it is a hyperproteic diet with a minimum contribution of carbohydrates in a certain stage. In the early stages, all fats are completely excluded.

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

Unlike carbohydrates and simple fats, proteins can be eaten in unlimited quantities, but for each organism individually. Despite all this, you need to be attentive to your own health, since the diet contains not only advantages, but also disadvantages.

Benefits of the diet:

• rapid weight loss, due to low-calorie, low-fat foods;
• consolidation of the result, thanks to the correct exit 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 a 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 nutrition method into four stages. Each of them allows certain products, but preference is still given to proteins. The doctor competently composed the diet, gradually adding variety to the menu.

Stages of the Dukan Diet:

1. Attack;
2. alternation;
3. Fixation;
4. Stabilization.

The first two are intended for weight loss, the last two are intended to maintain the result. Each of them is given a certain amount of time.

"Attack" phase

The first stage "Attack" contains only protein products. At this time, instant weight loss occurs, due to the removal of a large amount of fluid from the body. This is very motivating to lose weight, but you have to understand that what you lose is not fat, but water.

The body then gradually gets to fats, only after it has consumed the glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise the weight will not drop quickly.

During the first phase, one 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 will also prevent disruption of the proper functioning of the intestines, since it contains fiber.

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

Since proteins are consumed in unlimited quantities, water serves as an assistant for the excretion of ammonia, a product of protein breakdown. This is the most difficult period in the diet. The stage should not last more than a week. The products cannot be cooked in oil, the non-stick coating and the grill are 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	calle 1, 5yowheat bran
Squid, prawns, 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 teaspoon cocoa 14%

A detailed menu for each day might look like this:

Weekdays	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, sugar-free tea.	Chicken cutlets with bran and steamed eggs	Skimmed milk	Beef fillet without oil
Wednesday	2 boiled eggs, brown	Chicken liver without oil	Low fat yogurt, bran	boiled squid
Thursday	Cottage cheese, bran, kefir	Hake fillets with steamed egg	cottage cheese casserole	Baked rabbit
Friday	Low-fat tofu with bran, latte	chicken fillet broth	Yoghurt	Seafood cocktail
Saturday	Omelet with seafood, tea	Baked quail meat	kefir, bran	Turkey liver in a pan without oil
Sunday	Cottage cheese casserole with bran, coffee	roast turkey fillet	Curd with low-fat yogurt	Chicken fillet braised in soy sauce

Recipes for the "Attack" stage menu

Omelette with cottage cheese and herbs

One serving contains 40 grams of protein. It is cooked in a non-stick 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.

Cooking:

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

It is a light and abundant breakfast.

Baked chicken fillet in soy sauce

With the expectation of a portion - 200 grams of chicken fillet. The protein content in the dish will be approximately 45 grams.

Products:

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

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 bag, closing on both sides;
7. Spread on a plate and bake for 40 minutes.

The steak is tender and flavorful.

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.

Cooking:

1. We clean the fish inside, remove the gills and rinse it with water;
2. We make a couple of transverse cuts and put lemon slices on them, if desired, pour lemon juice on top;
3. Salt, spices 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.

"Alternating" phase

At this stage of the Pierre Dukan 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, it ends when the required weight is reached. Some days are protein, others are mixed (proteins, vegetables).

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

The more excess weight, the more days for alternation.

All low-carb vegetables with a 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:

Weekdays	Breakfast	Dinner	afternoon tea	Dinner
Monday	Oat bran cheesecakes, coffee	Boiled chicken breast with stewed cabbage	Cottage cheese, kefir	Baked pollock in foil with beets
Tuesday	Two-egg omelette with pieces of chicken fillet, tea	Chicken liver with onion and carrot	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	Tuna baked in lemon juice
Thursday	Cheesecakes with bran, tea	Boiled squid, pumpkin caviar	Cottage cheese, kefir	cauliflower in beaten egg
Friday	fried eggs, coffee	Fish soup with vegetables	yogurt, bran	Chicken cutlets with carrots and onions
Saturday	Beef liver casserole, tea	Veal cutlet, beet caviar	Cottage cheese casserole with bran	Cod liver salad, eggs, lettuce in soy sauce and lemon
Sunday	Cheese salad, bran, herbs, seasoned with kefir.	Stewed chicken fillet with broccoli and carrots	cottage cheese, yogurt	Baked fish with grilled vegetables

Recipes for the "Alternative" stage

Chicken cutlets with steamed carrots and onions

Ingredients:

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

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 the minced meat;
6. Put chops in slow cooker with dumplings;
7. We select the "steam" mode, leave for 40 minutes.

A serving for a meal consists of three small chops.

Baked pollock fillet with beets

Ingredients:

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

Cooking:

1. Remove the crest from the fish, rinse well;
2. We clean the beets from the husk and cut them 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 canned cod liver in its own juice;
• 10 lettuce leaves;
• 2 eggs;
• 1 teaspoon mustard;
• Half lemon;
• 1stsoy sauce;
• 0. 5 cloves of garlic.

Preparation of 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.

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 them into small strips;
4. Add the dressing to the salad and mix.

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

Stage "Fixation"

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 kilogram, the longer this period will last. Each kilogram lost must be fixed ten days. Thus, if 10 kilograms are lost, 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 it is allowed to include a portion of potatoes, rice, pasta, buckwheat. At this stage, you should follow a high-protein diet one day a week.

Menu for every day:

Weekdays	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	Pink grapefruit	Veal cutlet, beet caviar
Thursday	Two-egg omelette with pieces of chicken fillet, tea	vegetable cream soup	Pear	Turkey fillet with salad of cucumbers, tomatoes, herbs
Friday	fried eggs, coffee	Fish soup	Berry and kefir smoothie.	cauliflower in beaten egg
Saturday	Cottage cheese casserole with bran	Roast turkey fillet with vegetables	apple, yogurt	Baked mackerel in lemon juice
Sunday	chicken cutlets, tea	Stewed chicken fillet with broccoli and carrots	Orange	Cheese salad, bran, herbs, seasoned with kefir.

Recipes for the Consolidation Stage

Berry and kefir smoothie.

Ingredients:

• 250 grams of kefir;
• 0. 5pyocurrant;
• 0. 5pblack currant.

Cooking:

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 slow cooker

Ingredients:

• 500 grams chicken fillet;
• 1 cup of brown rice;
• 300 gramswhite cabbage;
• 300 gramsBrussels sprouts;
• 300 grams cauliflower;
• 1 carrot;
• salt, spices.

Cooking:

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

"Stabilization" stage

At this stage, you can allow your favorite dishes and foods. The stage can last exactly as long as you want to maintain 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 floury and sweet, but it is better to exclude completely;
• consume a lot of water;
• be sure to use fiber;
• Salt food as little as possible.

What the menu would look like:

Weekdays	Breakfast	Dinner	afternoon tea	Dinner
Monday	Oatmeal with nuts, coffee with milk	Buckwheat porridge with stewed vegetables	Plantain	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	Veal in sour cream, vegetables
Thursday	curd, coffee	Baked fish	kefir, bran	chicken cutlets
Friday	Cheesecakes with honey	grated macaroni and cheese	banana smoothie	Olivier with homemade mayonnaise
Saturday	Oatmeal with milk, coffee	Pork chop with cheese, vegetables	Curd	Salad with vegetables and seafood
Sunday	2 boiled eggs, bread with cheese, cocoa	Beef and potato soup	grapefruit, kefir	Steamed fish

Recipes for the Stabilization Stage

Veal in sour cream

Ingredients:

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

Cooking:

1. We wash the meat and cut it into strips 2 centimeters 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, cook over low heat for 15 minutes.

Dietary salad with homemade mayonnaise

Mayonnaise Ingredients:

• 1 egg;
• 250 grams sunflower oil;
• 1stlemon juice;
• 1 teaspoon mustard;
• salt sugar.

mayonnaise preparation:

1. Break the egg into a deep bowl 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 grams boiled potatoes;
• 4 boiled eggs;
• 3 pickles;
• 300 grams boiled sausage;
• 1 can of canned peas.

Preparation of the salad:

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

This dish is allowed once a week.

How to get off the Dukan diet

Don't forget: as easy as it is to lose weight, it's just as easy to gain it. Therefore, in order not to return the lost kilograms, it is necessary to gently and gradually introduce new foods into the diet.

Especially after a high-protein diet, the body can quickly accumulate fat. To do this, watch 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 kilos of excess weight. First I ate according to the menu for the "Attack" stage, I immediately lost 3 kilos in a week. After that, during the " "period of alternation, I lost another 7 kilograms in two months. It was much easier to follow the menu at this stage. The "Fixation" stage lasted 70 days, after which I began to introduce my favorite dishes into the diet. The result remains in instead. I highly recommend a diet to lose weight effectively. "
• Woman, 29 years old: "The Dukan diet helped a lot, I lost 20 kilos in the whole period. I ate according to the menu for each stage, alternating the diet. First I lost water, immediately 5 kilos went away. The hardest thing for me and it lasted 3 months. I also led an active lifestyle. The "fixation" lasted almost six months, since I was initially very overweight. 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 instantly. Despite the excellent results of the doctor's followers, remember that any diet has its drawbacks. Therefore, it is necessary to take health seriously: monitor 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 will additionally spend energy in everyday life, it will quickly lead to the desired result.