Dukan diet: phases, menus for every 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 doctor, Pierre Ducane has developed effective weight loss techniques over the years. Developing him is a high protein diet with minimal carbohydrate intake at a certain stage. In the early stages, all fats are completely excluded.

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

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

Benefits of the diet:

• rapid weight loss, due to low-calorie and 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 amino acids;
• salt is not excluded, unlike many other diets that lead to deterioration of the bone structure and dehydration;

Disadvantages:

• 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 method of nutrition 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. Fixing;
4. Stabilization.

The first two aim at weight loss, the last two aim at maintaining 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, there is instant weight loss, due to the removal of a large amount of fluid from the body. This is very motivating to lose weight, but understand that it is not the fat that is lost, but the water.

Then the body gradually comes to fats, only after consuming glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise the weight will not drop quickly.

During the first stage, 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 intestine, as it contains fiber.

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

Since proteins are consumed in unlimited quantities, water acts as an assistant in the excretion of ammonia, a product of the breakdown of proteins. This is the most difficult period of the diet. The phase shouldn't last more than a week. Products can not be cooked in oil, non-stick coating, the grill is used for frying. It can be baked, boiled, steamed.

Approved products	Allowed in limited quantities
Poultry meat (chicken, turkey, quail)	Pig
Beef, veal	Montone
Rabbit	2 egg yolks
Fish, caviar	1, 5 ° l. wheat bran
Squid, shrimp, mussels, oysters, octopuses	Salt, spices, mustard, lemon juice
Egg white	Milk 1, 5%
0% kefir, 0% ricotta, 0% milk	Crab sticks
Beef liver, chicken	1 teaspoon 14% cocoa

A detailed menu for each day might look like this:

Days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Omelette with ricotta and aromatic 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 egg	Skimmed 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 cutlets with steamed egg	Cottage cheese casserole	roasted rabbit
Friday	Lean tofu with bran, coffee with milk	Chicken fillet broth	Yogurt	Sea cocktails
Saturday	Omelette with seafood, tea	Baked quail meat	Kefir, bran	Pan-fried turkey liver without oil
Sunday	Cottage cheese casserole with bran, coffee	Roasted turkey fillet	Curd with low-fat yogurt	Braised chicken fillet in soy sauce

Recipes for the menu of the "Attack" phase.

Omelette with ricotta and herbs

One serving contains 40 grams of protein. Cooked in an oil-free non-stick pan 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 egg whites from the yolks;
2. Add two whole eggs and beat in an omelette;
3. Knead the ricotta and mix with the eggs;
4. We started a slow fire;
5. Add a pinch of salt and herbs.

Makes for a light, hearty breakfast.

Baked chicken fillet in soy sauce

With the expectation of one serving: 200 grams of chicken fillet. The protein content in the dish will be around 45 grams.

Products:

• 200 g of chicken fillet;
• 1 clove of garlic;
• salt, spices to taste;
• 1st l. 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. Preheat the oven to 180 degrees;
6. Put the fillet in an oven sleeve, closing on both sides;
7. Spread on a baking sheet and in the oven for 40 minutes.

The fillet is tender and tasty.

Baked 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 a couple of cross cuts and put lemon slices in it, if desired, pour lemon juice over it;
3. Salt, spices to taste;
4. Preheat the oven to 180 degrees;
5. We spread the fish on a baking sheet and in the oven for 40 minutes.

Incredibly juicy and tasty fish.

"Alternation" phase

The addition of vegetables is allowed at this stage of the Pierre Dukan diet. During this 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 takes place in the following combination: one day is protein, the second is mixed; or two days of protein, two mixed; and so on for up to five days.

The more excess weight, the more alternation days.

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, 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 cabbage	Cottage cheese, kefir	Baked cod in foil with beets
Tuesday	Two egg omelette with chicken fillet pieces, 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 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 and lemon sauce
Sunday	Cheese, bran, herbs salad, dressed with kefir	Stewed chicken fillet with broccoli and carrots	Cottage cheese, yogurt	Baked fish with grilled vegetables

Recipes for the "Alternative" phase.

Chicken cutlets with steamed carrots and onions

Ingrediants:

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

Cooking:

1. Add the egg to the minced meat and mix;
2. Finely chop the onion;
3. We rub the carrots on a coarse grater;
4. Add a small amount of salt and pepper;
5. Stir in the minced meat;
6. Put the cutlets in a slow cooker with balls;
7. We select the "steam" mode, we leave for 40 minutes.

One serving for a meal consists of three small cutlets.

Baked pollock fillet with beets

Ingrediants:

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

Cooking:

1. Remove the crest from the fish, rinse thoroughly;
2. We clean the beets from the peel and cut them into circles;
3. We spread the beets on the sheet, the 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

Ingrediants:

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

Preparation of the sauce:

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

Preparation of the salad:

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

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

"Repair" phase

This phase 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. Every lost kilogram should be repaired for ten days. Therefore, if 10 kilograms are lost, the stage will take 100 days.

During this period, fruit is allowed, with the exception of banana, figs, cherries, sweet cherries. But no more than one fruit per day. Once a week it is allowed to include a portion 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 coleslaw with cucumber	green apple	Chicken cutlets with carrots and onions
Tuesday	Omelette with ricotta and aromatic herbs, coffee	Baked chicken fillet in sauce	Kefir with bran	Baked mackerel in lemon juice
Wednesday	Cottage cheese, coffee with milk	Rice with vegetables	Grape	Beef chop, beet caviar
Thursday	Two egg omelette with chicken fillet pieces, tea	Vegetable cream soup	Pear	Turkey fillet with cucumber, tomato and herb salad
Friday	Fried eggs, coffee	Fish soup	Berries and kefir milkshakes	Cauliflower in egg batter
Saturday	Cottage cheese casserole with bran	Roasted turkey fillet with vegetables	apple, yogurt	Baked mackerel in lemon juice
Sunday	Chicken cutlets, tea	Stewed chicken fillet with broccoli and carrots	Orange	Cheese, bran, herbs salad, dressed with kefir

Recipes for the consolidation phase

Berries and kefir milkshakes

Ingrediants:

• 250 grams of kefir;
• 0, 5 p. L. Red currant;
• 0, 5 p. L. blackcurrant.

Cooking:

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

Chicken fillet with brown rice and vegetables in a slow cooker

Ingrediants:

• 500 gr. chicken fillet;
• 1 cup of brown rice;
• 300 gr. white cabbage;
• 300 gr. Brussels 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. Coarsely chop the white and cauliflower of the same size;
4. Cut the carrots into rings;
5. We put all the products in a slow cooker;
6. Pour in three glasses of water;
7. Add 1 tsp. salt and spices to taste;
8. We set the "Extinguishing" mode for 40 minutes.

"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 need to 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 sweet, but it is better to exclude altogether;
• consume a lot of water;
• be sure to use fiber;
• Salt the food as little as possible.

How could the menu look like:

Days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Oatmeal with dried fruit, 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, greens
Thursday	Curd, coffee	Cooked fish	Kefir, bran	chicken cutlets
Friday	Honey cheesecake	Macaroni with grated cheese	Milkshake with banana	Olivier with homemade mayonnaise
Saturday	Oatmeal with milk, coffee	Pork chop with cheese, greens	Curd	Vegetable and seafood salad
Sunday	2 hard-boiled eggs, cheese bread, cocoa	Meat and potato soup	Grapefruit, kefir	Steamed fish

Recipes for the stabilization phase

Beef in sour cream

Ingrediants:

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

Cooking:

1. We wash the meat and cut it into 2 cm wide strips;
2. We heat the pan, add the oil;
3. Fry the meat until golden brown, salt and pepper to taste;
4. We turn on a slow fire and add sour cream;
5. Cover with a lid, simmer for 15 minutes.

Diet salad with homemade mayonnaise

Mayonnaise ingredients:

• 1 egg;
• 250 gr. sunflower oil;
• 1st l. lemon 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 hand whisk;
2. Add the mustard;
3. Sugar and salt to taste;
4. Beat the mixture with a mixer.

Ingredients for the salad:

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

Preparation of the salad:

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

This dish is allowed once a week.

How to get out of the Dukan diet

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

Especially after a protein diet, the body is able to quickly accumulate fat. To do this, look at 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 kilograms of excess weight. First, I ate according to the menu for the" Attack "phase, I immediately lost 3 kilograms in a week. Later, during" Alternation period , I lost another 7 kilograms in two months. At this stage it was much easier to stick to the menu. The "fixation" phase lasted 70 days, after which I started introducing my favorite dishes into the diet. The result is held in place. I highly recommend a diet for effective weight loss. "
• Woman, 29 years old: "The Dukan diet helped a lot, I lost 20 kilograms during the whole period. I ate according to the menu for each phase, alternating the diet. Before I lost water, 5 kilograms immediately went away. The most difficult for me and it 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 recipes. "

The Dukan diet can help you lose weight instantly. Despite the excellent results of the doctor's followers, she remembers that any diet has its downsides. Therefore, it is necessary to take health seriously: to 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 will spend additional energy in everyday life, it will quickly lead to the desired result.