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

Almost all diets have a temporary effect. Normally, with the return to the usual stereotype of nutrition, the body gives back the lost pounds and sometimes increases.

The Dukan diet helps not only to reduce weight quickly, 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. Developing it is a high protein diet with a minimal intake of carbohydrates at a certain stage. In the first stages, all fats are completely excluded.

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

Unlike carbohydrates and simple fats, proteins can be consumed in unlimited amounts, but for each individual organism. Despite all this, you need to be mindful of your own health, as the diet contains not only advantages, but also disadvantages.

Diet benefits:

• 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;

Disadvantages:

• 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.

Dukan protein diet steps

Dukan divided the nutrition method into four steps. Each of them allows certain products, but the preference is still given to proteins. The doctor competently composed the diet, gradually adding variety to the menu.

Dukan diet steps:

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

The first two aim at weight loss, the latter two aim at maintaining the result. Each of them gets a certain amount of time.

"Attack" Phase

The first phase "Attack" contains only protein products. At this time, there is an instantaneous weight loss, due to the removal 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 the fat that is lost, but the water.

So the body gradually gets to fats, only after using up liver glycogen. Therefore, the phase does not contain carbohydrates, otherwise the weight will not decrease quickly.

During the first phase, one tablespoon of oat bran is allowed. This is the only carbohydrate allowed at this stage.

This amount of bran does not interfere with weight loss, but it also prevents the interruption of the proper functioning of the intestine, as it contains fiber.

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

As protein is consumed in unlimited amounts, water serves as an aid for the excretion of ammonia, a product of protein breakdown. This is the most difficult period of the diet. The internship should not last more than a week. Products cannot be cooked in oil, non-stick coating, grill are used for frying. It can be baked, boiled, steamed.

approved products	Allowed in limited quantities
Poultry meat (chicken, turkey, quail)	Pork
meat, veal	RAM
rabbit	2 gems
fish, caviar	1. 5 st. I. 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 teaspoon 14% cocoa

A detailed menu for each day might look like this:

Days of the week	Breakfast	To dinner	Evening tea	To dinner
Monday	Omelet with cottage cheese and herbs, coffee with milk	Roasted chicken fillet in sauce	kefir with bran	Mackerel baked in lemon juice
Tuesday	Fat-free cottage cheese, sugar-free tea	Chicken cutlets with bran and steamed eggs	Skimmed milk	Veal steak without oil
Wednesday	2 boiled eggs, coffee	Oil-free chicken liver	Low-fat yogurt, bran	cooked squid
Thursday	Cottage cheese, bran, kefir	Fish fillet cutlets with steamed egg	cottage cheese casserole	roasted rabbit
Friday	Low-fat tofu with bran, coffee with milk	Chicken fillet broth	Yogurt	seafood cocktail
Saturday	Omelet with seafood, tea	roasted quail meat	kefir, bran	Turkey liver in a pan without oil
Sunday	Cottage cheese casserole with bran, coffee	roasted turkey fillet	Curd with skimmed yogurt	Roasted chicken fillet in soy sauce

Recipes for the "Attack" step menu

Omelet with cottage cheese and herbs

One serving contains 40 grams of protein. Cooked in a non-stick skillet 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 an omelet;
3. Mash the cottage cheese and mix with the eggs;
4. We put on a slow fire;
5. Add a pinch of salt and herbs.

Makes a light and healthy breakfast.

Roasted chicken fillet in soy sauce

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

Products:

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

Cooking:

1. We wash the chicken fillet under 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. Pre-heat the oven at 180 °;
6. Place the fillet on a baking sheet, closing on both sides;
7. Spread on a baking sheet and bake in the oven for 40 minutes.

The fillet is tender and flavorful.

roasted mackerel

For one serving - 200 grams of fish. Approximately 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 cuts and put lemon slices on them, if desired, pour lemon juice on top;
3. Salt, spices to taste;
4. Pre-heat the oven at 180 °;
5. We spread the fish on a sheet and in the oven for 40 minutes.

Incredibly juicy and flavorful fish.

"Alternate" 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 remain protein, others are mixed (protein, 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 a maximum of five days.

The more overweight, the more days for alternation.

All low-carb, high-fiber vegetables are allowed: all kinds of cabbage, zucchini, carrots, onions, beets. Foods containing starch, sugar and fat are prohibited: potatoes, pasta, avocados, vegetables. The amount of oat bran increases to two tablespoons.

Menu example for each day:

Days of the week	Breakfast	To dinner	Evening tea	To dinner
Monday	Cheesecakes with oat bran, coffee	Cooked chicken breast with sautéed cabbage	Cottage cheese, kefir	Pollock baked in foil with beetroot
Tuesday	Two egg omelet with chicken fillet pieces, tea	Chicken liver with onion and carrot	yogurt, bran	Turkey fillet with cucumber, tomato, herb salad
Wednesday	Cottage cheese with bran, coffee with milk	vegetable cream soup	Tofu cheese, green tea	Roasted Tuna in Lemon Juice
Thursday	Cheesecakes with bran, tea	Cooked squid, pumpkin 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 casserole, tea	Beef chop, 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

Steamed chicken cutlets with carrots and onions

Ingredients:

• 500 grams of chopped 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 the chops in a slow cooker with small balls;
7. We select the "steam" mode, leave for 40 minutes.

A serving for a meal consists of three small chops.

Roasted Pollock Fillet with Beetroot

Ingredients:

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

Cooking:

1. Remove the crest of the fish, wash well;
2. We clean the beets from the skin and cut into circles;
3. We spread the beets on aluminum foil, fillet on top;
4. Pour lemon juice, add salt and spices;
5. We put it in the oven, preheated to 180 degrees for 40 minutes.

cod liver salad

Ingredients:

• 180 grams of cod liver canned in its own juice;
• 10 lettuce leaves;
• 2 eggs;
• 1 teaspoon mustard;
• half a lemon;
• 1st. I. soy sauce;
• 0. 5 cloves of garlic.

Sauce preparation:

1. In a saucer, mix 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 cod liver juice;
2. Boil two eggs, let 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.

"Fixing" Stage

This step 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 kilo lost should be fixed in ten days. So, if 10 kilos are lost, the step will take 100 days.

In 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 include 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	To dinner	Evening tea	To dinner
Monday	Cheesecakes with bran, tea	Chicken liver, fresh coleslaw with cucumber	Green apple	Chicken cutlets with carrots and onions
Tuesday	Omelet with cottage cheese and herbs, coffee	Roasted chicken fillet in sauce	kefir with bran	Mackerel baked in lemon juice
Wednesday	Cottage cheese, latte	Rice with vegetables	Grapefruit	Beef chop, beet caviar
Thursday	Two egg omelet with chicken fillet pieces, tea	vegetable cream soup	Pear	Turkey fillet with cucumber, tomato, herb salad
Friday	Fried eggs, coffee	Fish Soup	Fruit and kefir milkshake	Cauliflower in egg batter
Saturday	Cottage cheese casserole with bran	Roasted turkey fillet with vegetables	apple, yogurt	Mackerel baked in lemon juice
Sunday	Chicken cutlets, tea	Stewed chicken fillet with broccoli and carrots	Orange	Cheese salad, bran, herbs, seasoned with kefir

Revenues for the consolidation phase

Fruit and kefir milkshake

Ingredients:

• 250 grams of kefir;
• 0. 5 st. I. currant;
• 0. 5 st. I. black currant.

Cooking:

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

Chicken fillet with brown rice and vegetables in a slow cooker

Ingredients:

• 500 gr. chicken fillet;
• 1 cup of brown rice;
• 300 gr. white cabbage;
• 300 gr. Brussel sprouts;
• 300 gr. cauliflower;
• 1 carrot;
• salt, spices.

Cooking:

1. We wash the fillet and cut it into large cubes;
2. We wash the rice, add it to the meat;
3. Roughly chop the white and cauliflower to the same size;
4. Cut the carrots into slices;
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 "Extinction" mode to 40 minutes.

"Stabilization" Phase

At this stage, you can allow your favorite dishes and foods. The internship can last as long as you want to keep the result. But you must adhere to the basics 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;
• Salty food as little as possible.

How can the menu be:

Days of the week	Breakfast	To dinner	Evening tea	To dinner
Monday	Oatmeal with dried fruit, 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, slightly salted fish	cottage cheese casserole	Roasted rabbit, fresh vegetables
Wednesday	omelet tea	Rice with vegetables in a slow cooker	Fruit salad	Meat in sour cream, vegetables
Thursday	curd, coffee	Baked fish	kefir, bran	chicken chops
Friday	cheesecakes with honey	Macaroni with grated cheese	Milkshake with banana	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

Revenues for the stabilization phase

Meat in sour cream

Ingredients:

• 500 gr. beef;
• 200 g15% sour cream;
• 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, add salt and pepper to taste;
4. We put on a slow fire and add sour cream;
5. Cover with a lid, cook for 15 minutes.

Diet salad with homemade mayonnaise

Mayonnaise Ingredients:

• 1 egg;
• 250 gr. Sunflower oil;
• 1st. I. lemon juice;
• 1 teaspoon mustard;
• salt, sugar.

mayonnaise preparation:

1. Crack the egg into a deep bowl and add the oil. Beat with a mixer or beat by hand;
2. Add the 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. cooked sausage;
• 1 can of canned peas.

Preparing the salad:

1. Chilled potatoes cut into cubes;
2. Cut the eggs into cubes;
3. Add the 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: how easy it is to lose weight, it's just as easy to gain it. Therefore, in order not to return the lost pounds, it is necessary to introduce new foods in a smooth and gradual way 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 should become a lifelong habit.

Assessments

Reviews and results from those who lost weight are as follows:

• Female, 35 years old: "Thanks to the Dukan diet, I lost 10 kilos of excess weight. First, I ate according to the menu of the "Attack" stage, I immediately lost 3 kilos in a week. After that, during the " Alternation", I lost another 7 kilos in two months. It was much easier to stick to the menu at this stage. The "Fixing" phase lasted 70 days, after which I started introducing my favorite dishes into the diet. The result is kept in place. I recommend a diet for effective weight loss".
• Female, 29 years old: "The Dukan diet helped a lot, I lost 20 kilos throughout the period. I ate according to the menu at each stage, alternating the diet. First I lost water, 5 kilos soon went away. the hardest for me and lasted 3 months. I also led an active lifestyle. The "fixation" lasted almost six months as initially there was a lot of excess weight. I am still going through the "stabilization" phase, adhering to all recommendations, cook according to these you prescribe. "

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

And only with the doctor's permission to start losing weight. Any diet works much more effectively with physical activity. If the body additionally expends energy in everyday life, then this will quickly lead to the desired result.