Dukan diet: phases, daily menu, table, recipes

Almost all diets have temporary effects. Usually, the body regains the lost kilograms, sometimes adding more, as it returns to the usual nutritional stereotypes.

Not only does the Dukan diet help with quick weight loss, it also helps to consolidate the results. Unlike other monogamous diets, Dukan's menu contains many delicious and healthy recipes.

Everything You Need to Know About the Dukan Diet

As a doctor, Pierre Ducan has been developing effective weight loss techniques for many years. His development was a high protein diet with minimal carbohydrate intake at a certain stage. In the first stage, all fat is completely eliminated.

This technique is good because protein depletion, even in large quantities, does not result in excess deposits.

Unlike simple carbohydrates and fats, protein can be consumed in unlimited quantities, but is individual to each organism. Still, you need to be mindful of your health, as a diet contains not only pros but also cons.

Diet benefits:

• Rapid weight loss due to low-calorie, low-fat foods;
• Consolidation of results due to the correct withdrawal of the diet;
• The diet does not lead to loss of muscle mass due to the large amount of protein products;
• The body accepts all amino acids;
• Unlike many other diets that lead to deterioration of bone structure and dehydration, salt is not excluded;

shortcoming:

• The acid-base balance is disturbed;
• The work of the gastrointestinal tract is disturbed due to lack of fat;
• Kidney function deteriorates due to high protein intake.

Stages of the Dukan Protein Diet

Dukan divides the nutritional approach into four stages. Each of them allows certain products, but still prioritizes protein. The doctor skillfully arranged the diet, gradually increasing the variety of the menu.

Stages of the Dukan Diet:

1. attack;
2. alternately;
3. fixing;
4. stability.

The first two are aimed at losing weight and the last two are aimed at maintaining results. Each of them has a certain amount of time.

"Attack" phase

The first stage "attack" contains only protein products. At this point, there is an immediate weight loss due to the excretion of a large amount of fluid from the body. It's motivating for weight loss, but understand that it's not fat, it's water.

The body then gradually becomes fat, only after it has consumed the glycogen in the liver. Therefore, this phase does not contain carbohydrates, otherwise the weight will not drop rapidly.

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

Such high amounts of bran will not affect weight loss, but will also prevent disruption of the normal functioning of the gut because it contains fiber.

Make sure to drink plenty of purified water every day. About thirty milliliters per kilogram of weight.

Since protein consumption is not limited, water can help excrete ammonia, a product of protein breakdown. This is the most difficult time in the diet. This phase should last no more than a week. The product is not allowed to be fried, the non-stick coating, the grill is used for deep frying. Can be baked, boiled, steamed.

Approved product	Limited quantity allowed
Poultry (chicken, turkey, quail)	pork
beef, veal	mutton
rabbit	2 egg yolks
fish, caviar	1. 5 st. l. Wheat bran
Squid, Shrimp, Mussels, Oysters, Octopus	salt, spice, mustard, lemon juice
protein	Milk 1. 5%
Kefir 0%, Cheese 0%, Milk 0%	crab stick
beef liver, chicken	1 tsp cocoa 14%

The detailed menu for each day might look like this:

day of the week	breakfast	dinner	afternoon tea	dinner
on Monday	Omelette with cheese and herbs, coffee with milk	Baked Chicken Tenderloin with Sauce	kefir with bran	Grilled Mackerel with Lemon Sauce
Tuesday	Fat Free Cheese, Unsweetened Tea	Chicken Chop with Bran and Steamed Eggs	skim milk	Oil-free veal steak
Wednesday	2 hard boiled eggs, coffee	oil-free chicken liver	low-fat yogurt, bran	boiled squid
Thursday	cottage cheese, bran, kefir	Cod fillet with steamed egg	cheese casserole	roast rabbit
Friday	Low-fat tofu with bran, coffee and milk	Chicken Soup	yogurt	Seafood Cocktail
Saturday	Omelet with seafood, tea	Quail roast	kefir, bran	Turkey Liver in a Pan without Oil
Sunday	cheese casserole with bran, coffee	roast turkey slices	low-fat yogurt curd	Braised Chicken Tenderloin with Soy Sauce

Recipe for the "Attack" phase menu

Omelette with Cottage Cheese and Herbs

One serving contains 40 grams of protein. Cook over low heat in a non-stick pan.

product:

• 2 eggs with yolks;
• 3 egg whites;
• 100 g nonfat cheese;
• a small amount of fresh herbs;
• Salt.

cooking:

1. separate the whites and yolks;
2. Add two whole eggs and beat to make an omelet;
3. Knead the cheese into a dough and mix with the eggs;
4. we slow down the fire;
5. Add a pinch of salt and vanilla.

It's a light and hearty breakfast.

Baked Chicken Tenderloin with Soy Sauce

Expect one serving - 200g chicken fillet. The protein content in the dish is about 45 grams.

product:

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

cooking:

1. We wash the chicken fillets with 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 and sauce on all sides;
5. Preheat oven to 180 degrees;
6. Place the fillets in the grilling sleeve with both sides closed;
7. Spread out on a sheet of paper and bake in the oven for 40 minutes.

The fish fillets were tender and tasty.

Grilled Mackerel

One serving - 200 grams of fish. Contains approximately 32 grams of protein per serving.

product:

• whole mackerel;
• 2 slices lemon;
• Salt, spice for fish.

cooking:

1. We wash the fish from the inside, removing the gills and rinsing them under water;
2. We cut a few pieces, put lemon slices in, and poured lemon juice on top if desired;
3. salt, spices to taste;
4. Preheat oven to 180 degrees;
5. We spread the fish on a sheet of paper and baked it in the oven for 40 minutes.

Incredibly juicy and delicious fish.

"alternating" phase

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

The period is not time-limited and ends when the desired weight is reached. Some days are still protein, some days are mixed (protein, veggies).

Alternation occurs in the following combinations: one day protein, two mix; or two days protein, two mix; and so on up to five days.

The more overweight, the more alternating days.

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

Sample menu for each day:

day of the week	breakfast	dinner	afternoon tea	dinner
on Monday	Cheesecake with Oat Bran, Coffee	Braised Chicken Breast with Cabbage	cheese, kefir	Baked Cod in Beet Foil
Tuesday	Two egg omelet with sliced chicken, tea	Chicken Liver with Onions and Carrots	yogurt, bran	Turkey Fillet with Cucumber, Tomato, Herb Salad
Wednesday	cheese with bran, coffee with milk	Vegetable Cream Soup	fermented bean curd, green tea	Grilled Tuna with Lemonade
Thursday	Cheesecake with Bran, Tea	Boiled squid, pumpkin caviar	cheese, kefir	Egg-Mash Cauliflower
Friday	fried eggs, coffee	Vegetable fish soup	yogurt, bran	Chicken Chop with Carrots and Onions
Saturday	Beef liver casserole, tea	Steak, Beet Caviar	Cheese Casserole with Bran	Cod Liver, Egg, Lettuce Salad
Sunday	Cheese, bran, herb salad, seasoned with kefir	Braised Chicken Tenderloin with Broccoli and Carrots	cheese, yogurt	Grilled Fish with Roasted Vegetables

Recipes for the "replacement" stage

Chicken Chop with Carrots and Steamed Onions

raw material:

• 500g minced chicken;
• 1 medium onion;
• 1 carrot;
• 1 egg;
• Salt and pepper.

cooking:

1. Add the eggs to the minced meat and stir;
2. chop the onion;
3. We rub the carrots with a coarse grater;
4. Add a pinch of salt and pepper;
5. mixed minced meat;
6. Put the meat slices in the slow cooker with the small balls;
7. We choose "steam" mode and leave for 40 minutes.

A meal consists of three small patties.

Grilled Cod Fillets with Beets

raw material:

• 2 pollock fillets;
• 1 beet;
• juice of half a lemon;
• Salt, spice for fish.

cooking:

1. Remove fish ridges and rinse thoroughly;
2. We wash the beets from their skins and cut them into rounds;
3. We spread the beets on the foil and the fish fillets on top;
4. Pour in lemon juice, add salt and spices;
5. We put in the oven, preheated to 180 degrees for 40 minutes.

fish liver salad

raw material:

• 180g canned cod liver juice;
• 10 lettuce leaves;
• 2 eggs;
• 1 teaspoon mustard;
• half a lemon;
• 1st. l. soy sauce;
• 0. 5 cloves garlic.

Sauce preparation:

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

To prepare the salad:

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

Salt is not recommended as it is already present in the soy sauce.

"Repair" phase

This phase is designed to consolidate and maintain results. Consolidation can take a long time, depending on weight loss. The more you lose a kilo, the longer this period will be. Every kilogram lost, ten days. So if you lose 10kg, this phase will take 100 days.

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

Daily menu:

day of the week	breakfast	dinner	afternoon tea	dinner
on Monday	Cheesecake with Bran, Tea	Chicken Liver, Fresh Cabbage Salad with Cucumbers	green apple	Chicken Chop with Carrots and Onions
Tuesday	Omelette with cheese and herbs, coffee	Baked Chicken Tenderloin with Sauce	kefir with bran	Grilled Mackerel with Lemon Sauce
Wednesday	cottage cheese, coffee with milk	rice with vegetables	grapefruit	Steak, Beet Caviar
Thursday	Two egg omelet with sliced chicken, tea	Vegetable Cream Soup	pear	Turkey Fillet with Cucumber, Tomato, Herb Salad
Friday	fried eggs, coffee	fish soup	Milkshake from Berries and Kefir	Egg-Mash Cauliflower
Saturday	Cheese Casserole with Bran	Roasted Turkey Tenderloin with Vegetables	apple, yogurt	Grilled Mackerel with Lemon Sauce
Sunday	Chicken chop, tea	Braised Chicken Tenderloin with Broccoli and Carrots	tangerinr	Cheese, bran, herb salad, seasoned with kefir

Recipes for the consolidation phase

Milkshake from Berries and Kefir

raw material:

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

cooking:

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

Chicken Tenderloin with Brown Rice and Vegetables in the Slow Cooker

raw material:

• 500 g. chicken fillet;
• 1 cup brown rice;
• 300 grams. Chinese cabbage;
• 300 grams. Brussels sprouts;
• 300 grams. cauliflower;
• 1 carrot;
• salt, spices.

cooking:

1. We wash the fillets and cut them into large pieces;
2. We wash the rice and add it to the meat;
3. Roughly cut cauliflower and cauliflower into equal sizes;
4. cut carrots into rings;
5. We put all our products in the slow cooker;
6. Pour three glasses of water;
7. Add 1 tsp. salt and spices to taste;
8. We set the "fire extinguishing" mode to 40 minutes.

"Stable" stage

At this stage, you can allow your favorite dishes and foods. This phase can last as long as you want to maintain the results. But you must adhere to the basic principles of proper nutrition:

• Menus should contain as little saturated fat as possible;
• morning carbohydrates;
• less flour and sweet, but best left out entirely;
• consumes a lot of water;
• Be sure to use fiber optics;
• Eat as little salty food as possible.

What the menu might look like:

day of the week	breakfast	dinner	afternoon tea	dinner
on Monday	Oatmeal with dried fruit, coffee with milk	Buckwheat Porridge Stewed Vegetables	banana	Chicken Tenderloin, Olive Oil Salad
Tuesday	A slice of whole wheat bread with hard cheese and coffee	Baked Potatoes, Salted Fish	cheese casserole	Roasted Rabbit, Fresh Vegetables
Wednesday	Omelette, tea	Vegetable Rice in the Slow Cooker	fruit salad	Beef with sour cream, vegetables
Thursday	tofu, coffee	grilled fish	kefir, bran	fried chicken cutlet
Friday	Cheesecake with Honey	Mac and Cheese	Banana Smoothie	Olivier with Homemade Mayonnaise
Saturday	Oatmeal with milk and coffee	Pork chop with cheese and vegetables	curd	Salad with Vegetables and Seafood
Sunday	2 hard boiled eggs, cheese bread, cocoa	Meat Potato Soup	grapefruit, kefir	steamed fish

Recipes for the stable phase

Sour Cream Beef

raw material:

• 500 g. beef;
• 200 g. 15% sour cream;
• Sunflower seed oil;
• salt, black pepper.

cooking:

1. We wash the meat and cut it into 2 cm wide strips;
2. We heat the pot, add oil;
3. Fry the meat until golden brown, season with salt and pepper;
4. We slow down the heat and add sour cream;
5. Cover and simmer for 15 minutes.

Homemade Mayonnaise Weight Loss Salad

Mayonnaise Ingredients:

• 1 egg;
• 250 grams. Sunflower seed oil;
• 1st. l. Lemon juice;
• 1 teaspoon mustard;
• salt, sugar.

Mayonnaise Preparation:

1. Crack the eggs into a deep bowl and add the oil. beat with a mixer or by hand;
2. add mustard;
3. sugar and salt to taste;
4. Blend the mixture with a blender.

Salad Ingredients:

• 500 g. boiled potatoes;
• 4 hard boiled eggs;
• 3 pickles;
• 300 grams. boiled sausage;
• 1 can of canned peas.

To prepare the salad:

1. Cool potatoes cut into cubes;
2. cut eggs into cubes;
3. add diced sausage;
4. cut cucumbers, add peas;
5. Mix all ingredients thoroughly with mayonnaise.

This dish is allowed once a week.

How to Get Out of the Dukan Diet

Don't forget: as easy as losing weight, gaining it is just as easy. Therefore, in order to not let the lost kilograms come back, new foods need to be introduced into the diet smoothly and gradually.

Especially after a protein diet, the body is able to rapidly accumulate fat. To do this, pay attention to what and how much you eat. This should become a lifelong habit.

Comment

Here are the reviews and results of dieters:

• Lady, 35: "Thanks to the Dukan diet, I lost 10kg of extra pounds. First, I ate the menu for the "attack" phase and lost 3kg immediately in a week. After that, alternated between" ""During this period, I lost another 7kg in two months. It is easier to stick to the menu at this stage. The "fixed" phase lasted 70 days, after which I started introducing my favorite dishes into the diet. The result remains in place. I highly recommend a diet for effective weight loss. "
• Madam, 29: "The Dukan diet helped a lot, lost 20kg throughout the period. I ate according to the menu at each stage, alternating diets. First I lost water, 5kg disappeared immediately. The most difficult for me, which lasted 3 months. I also live an active lifestyle. The "fixation" lasted almost 6 months because there was a lot of excess weight initially. I'm still going through the "stabilization" phase, sticking to all the recommendations, I follow thesecookbook. "

The Dukan Diet can help you lose weight in no time. While the doctor's followers have had excellent results, keep in mind that any diet has its downsides. Therefore, pay attention to your health: check your liver, kidneys, and stomach.

And only start losing weight with your doctor's permission. Any diet is more effective for physical activity. If the body expends extra energy in daily life, the desired effect will soon be achieved.