Dukan Diet: phases, menus for each day, schedules, recipes

Almost all diets have temporary effects. Usually, with a return to normal dietary stereotypes, the body regains the pounds lost, and sometimes increased.

The Dukan diet helps not only to lose weight quickly, but also to consolidate the results. Unlike other monogamous diets, the Dukan 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 high -protein diet with minimal carbohydrate intake at a certain level. In the first stage, all fats are completely excluded.

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

Unlike simple carbohydrates and fats, protein can be consumed in unlimited quantities, but for each organism individually. Despite all this, you need to pay attention to your own health, because the diet contains not only pluses, but also minuses.

Dietary Benefits:

• rapid weight loss, due to low -calorie, low -fat foods;
• consolidation of the results, thanks to proper exit from the diet;
• diet will not lead to loss of muscle mass, due to large amounts of protein products;
• the body receives all amino acids;
• salt is not excluded, unlike most other diets that lead to deterioration of bone structure and dehydration;

Disadvantages:

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

Dukan Protein Diet Rankings

Dukan divides the method of nutrition into four stages. Each of them allows a specific product, but priority is still given to protein. Doctors efficiently compile diets, gradually adding variations to the menu.

Dukan Diet Rating:

1. Serang;
2. interchangeably;
3. Fix;
4. Stabilization.

The first two are aimed at losing weight, the last two are aimed at maintaining results. Each of them is given a specific time.

"Attack" phase

The first stage of "Attack" contains only protein products. Currently, there is an immediate weight loss, due to the removal of large amounts 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 gains fat, only after it uses up glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise the weight will not decrease rapidly.

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 it will also prevent the disruption of proper intestinal function, as it contains fiber.

Make sure you take plenty of clean water every day. About thirty milliliters for every kilogram of weight.

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

Approved Products	Allowed in limited quantities
Chicken meat (chicken, turkey, quail)	pork
Beef, beef	goat meat
Rabbit	2 egg yolks
Fish, caviar	1. 5 hb. l. wheat bran
Squid, shrimp, mussels, oysters, squid	Salt, spices, mustard, lemon juice
Egg white	Milk 1. 5%
Kefir 0%, cottage cheese 0%, milk 0%	Crab sticks
Beef liver, chicken	1 teaspoon 14% cocoa

The detailed menu for each day might look like this:

Days of the week	Breakfast	dinner	tea time	dinner
Monday	Omelet with cottage cheese and herbs, coffee with milk	Grilled chicken fillet in sauce	Kefir with bran	Baked Mackerel in Lemon Juice
Tuesday	Lean cottage cheese, tea without sugar	Chicken pieces with bran and steamed eggs	Skim 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	Hake fillet pieces with steamed eggs	Cottage cheese casserole	roast rabbit
Friday	Low fat tofu with bran, coffee with milk	Chicken broth	Yogurt	Seafood Cocktails
Saturday	Omelette with seafood, tea	The quail meat is roasted	Kefir, bran	Turkey liver in a frying pan without oil
Sunday	Cottage cheese casserole with bran, coffee	Roasted turkey fillet	Buttermilk with low -fat yogurt	Stuff the boiled chicken in soy sauce

Recipe for the "Attack" level menu.

Omelet with cottage cheese and herbs

One serving contains 40 grams of protein. Cooked in a non-stick pan without oil over low heat.

Products:

• 2 eggs with yolk;
• 3 egg whites;
• 100 grams of lean cottage cheese;
• a small amount of fresh herbs;
• salt.

Cooking:

1. Separate white from yellow;
2. Add two whole eggs and beat into an omelet;
3. Knead the cottage cheese and mix with the eggs;
4. We put out a slow fire;
5. Add a pinch of salt and herbs.

It makes for a light and appetizing breakfast.

Grilled chicken fillet in soy sauce

With the expectation 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 garlic;
• salt, spices to taste;
• 1 hb. l. soy sauce.

Cooking:

1. We washed the chicken fillets under running water;
2. Squeeze the garlic through a garlic press;
3. Mix garlic with spices, add soy sauce and salt to taste;
4. Pour the fillets with the resulting sauce on all sides;
5. Preheat oven to 180 degrees;
6. Place the fillets in the roasting sleeves, covering on both sides;
7. Apply on sheets and in the oven for 40 minutes.

The fillet is soft and tasty.

Grilled mackerel

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. We clean the fish from the inside, remove the gills and rinse under water;
2. We make some slices and put slices of lemon in them, if desired, pour lemon juice over them;
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.

Very juicy and delicious fish.

"Alternate" Phase

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

The period is not limited in time, ending when the required weight is reached. Some days remain protein, others mixed (protein, vegetables).

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

More weight, more days to take turns.

All low-carbohydrate vegetables with a high fiber content are allowed: all types of cabbage, zucchini, carrots, onions, beets. Foods containing starch, sugar and fat are prohibited: potatoes, pasta, avocado, legumes. The amount of oat bran increased to two tbsp.

Sample menu for each day:

Days of the week	Breakfast	dinner	tea time	dinner
Monday	Cheesecake with oat bran, coffee	Boiled chicken breast with boiled cabbage	Cottage cheese, kefir	Roast pollock in foil with beets
Tuesday	Omelet from two eggs with pieces of chicken fillet, tea	Chicken liver with onions and carrots	Yogurt, bran	Turkish fillet with cucumber salad, tomatoes, herbs
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 pieces with carrots and onions
Saturday	Beef liver casserole, tea	Cut beef, beet caviar	Cottage cheese casserole with bran	Cod liver salad, eggs, salad in soy-lemon sauce
Sunday	Cheese salad, bran, herbs, seasoned with kefir	Stuff the boiled chicken with broccoli and carrots	Cottage cheese, yogurt	Grilled fish with grilled vegetables

Recipe for the "Replace" stage.

Chicken pieces with carrots and steamed onions

Ingredients:

• 500 grams of chopped chicken;
• 1 simple onion;
• 1 carrot;
• 1 egg;
• salt pepper.

Cooking:

1. Put the eggs into the minced meat and stir;
2. Finely chop the onion;
3. We rubbed the carrots on a coarse grater;
4. Add a little salt and pepper;
5. Mix the minced meat;
6. Put the pieces into a slow cooker with small balls;
7. We chose the "steam" mode, leave for 40 minutes.

The dish for one serving consists of three small pieces.

Grilled pollock fillet with beets

Ingredients:

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

Cooking:

1. Remove the ridge from the fish, rinse thoroughly;
2. We cleaned the beets from the skin and cut them into circles;
3. We spread the beets on the foil, fillets on top;
4. Pour 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 a lemon;
• 1 hb. l. soy sauce;
• 0. 5 cloves garlic.

Sauce preparation:

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

Preparing the salad:

1. Drain the cod liver juice;
2. Boil two eggs, cool and cut into cubes;
3. We washed the lettuce and cut it into small strips;
4. Add the sauce to the salad and mix.

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

"Correction" Stage

This stage is designed to consolidate and maintain the results. Consolidation can take a long time, depending on the weight lost. The more you lose one kilogram, the longer this period will last. Every kilogram lost should be fixed for ten days. Therefore, if 10 kilograms are lost, the stage will take 100 days.

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

Menu for each day:

Days of the week	Breakfast	dinner	tea time	dinner
Monday	Cheesecake with bran, tea	Chicken liver, fresh cabbage salad with cucumber	Green apple	Chicken pieces with carrots and onions
Tuesday	Omelet with cottage cheese and herbs, coffee	Grilled chicken fillet in sauce	Kefir with bran	Baked Mackerel in Lemon Juice
Wednesday	Cottage cheese, coffee with milk	Rice with vegetables	grapefruit	Cut beef, beet caviar
Thursday	Omelet from two eggs with pieces of chicken fillet, tea	Vegetable cream soup	pears	Turkish fillet with cucumber salad, tomatoes, herbs
Friday	Fried eggs, coffee	Fish soup	Milkshake from berries and kefir	Cauliflower in egg batter
Saturday	Cottage cheese casserole with bran	Roast turkey fillet with vegetables	apples, yogurt	Baked Mackerel in Lemon Juice
Sunday	Chicken pieces, tea	Stuff the boiled chicken with broccoli and carrots	Orange	Cheese salad, bran, herbs, seasoned with kefir

Recipes for the Consolidation Stage

Milkshake from berries and kefir

Ingredients:

• 250 grams of kefir;
• 0. 5 st. l. red currant;
• 0. 5 st. l. black grapes.

Cooking:

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

Fill the chicken 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. We wash the fillets and cut them into large cubes;
2. We wash the rice, add the meat;
3. Coarsely chopped white and cauliflower of equal size;
4. Cut the 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 mode to "Delete" for 40 minutes.

"Stabilization" rating

At this stage, you can justify your favorite dishes and foods. That stage can last as long as you want to maintain the results. 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 better to exclude altogether;
• take lots of water;
• make sure you use fiber;
• Eat as little salt as possible.

What does the menu look like:

Days of the week	Breakfast	dinner	tea time	dinner
Monday	Oats with dried fruit, coffee with milk	Buckwheat porridge with boiled vegetables	bananas	Chicken fillet, salad with olive oil
Tuesday	A slice of whole grain bread with hard cheese, coffee	Baked potatoes, a little salted fish	Cottage cheese casserole	Roast rabbit, fresh vegetables
Wednesday	Omelet, tea	Rice with vegetables in a slow cooker	Fruit salad	Beef in sour cream, vegetables
Thursday	Buttermilk, coffee	Grilled fish	Kefir, bran	Cut the chicken
Friday	Cheesecake with honey	Macaroni with grated cheese	Milkshake with bananas	Olivier with homemade mayonnaise
Saturday	Oats with milk, coffee	Cut pork with cheese, vegetables	Buttermilk	Salad with vegetables and seafood
Sunday	2 boiled eggs, bread with cheese, cocoa	Meat and potato soup	Grapefruit, kefir	Steamed fish

Recipe for Stabilization Stage

Beef in sour cream

Ingredients:

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

Cooking:

1. We washed 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 low heat and added 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 hb. l. lemon juice;
• 1 teaspoon mustard;
• salt, sugar.

mayonnaise preparation:

1. Break the eggs 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 dough with a mixer.

Salad Ingredients:

• 500 gr. boiled potatoes;
• 4 boiled eggs;
• 3 oranges;
• 300 gr. boiled sausage;
• 1 can peas.

Preparing the salad:

1. Cold potatoes cut into cubes;
2. Cut the eggs into cubes;
3. Enter the diced sausage;
4. Cut the cucumber and add the beans;
5. Mix all ingredients with mayonnaise thoroughly.

This meal is allowed once a week.

How to get out of the Dukan diet

Don’t forget: how easy it is to lose weight, it’s just as easy to get 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 can quickly accumulate fat. To do this, pay attention to what and how much you eat. This should be a lifelong habit.

Reviews

Reviews and results of those who have lost weight are as follows:

• Woman, 35 years: "Thanks to the Dukan diet, I lost 10 kilograms of excess weight. First, I ate according to the menu for the stage of" Attack ", immediately lost 3 kilograms in a week. After that, during the" In alternating periods, I lost another 7 kilograms in two months. It is easier to stick to the menu at this stage. The "Fixation" stage lasted for 70 days, after which I started introducing my favorite dishes into the diet. The result has been held. I highly recommend the diet for effective weight loss. "
• Woman, 29 years old: "The Dukan diet helped a lot, losing 20 kilograms over the period. I ate according to the menu for each stage, alternating diets. First I lost water, 5 kilograms immediately lost. The hardest for me and lasted for 3 months. I also lead an active lifestyle. "Fixation" lasted almost six months, because at first there was a lot of excess weight. I was still going through the stage of "Stabilization", adhering to all recommendations, I cooked according to this recipe. "

The Dukan diet can help you lose weight instantly. Despite the excellent results from the followers of doctors, remember that any diet has its drawbacks. Therefore, it is necessary to take health seriously: check the liver, kidneys, stomach.

And only with the permission of a doctor to start losing weight. Any diet works more effectively with physical activity. If the extra body will spend energy in daily life, it will quickly lead to the desired result.