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.

the centimeter on the forks symbolizes weight loss on the Dukan diet

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.

dukan fish steak

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.

dukan dietary protein foods

"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.
omelette with vegetables for the dukan diet

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.
Baked chicken fillet for the dukan diet

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.
Baked mackerel for the Dukan diet

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.
Steamed Chicken Cutlets With Vegetables For The Dukan Diet

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.
Baked pollock fillet with beets for the Dukan diet

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.
Cod liver salad for the Dukan diet

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.
strawberry smoothie for the dukan diet

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.
rice with vegetables for the dukan diet

"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.
beef in sour cream for the dukan diet

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.
Olivier for the dukan diet

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.