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Dukan diet: stages, menu for each day, table, recipes

Almost all children have a temporary effect. Usually, with a return to the usual stereotype of diet, the body regains the lost pounds, and sometimes increases.

The Dukan diet helps not only to lose weight quickly, but also to consolidate the results. Unlike other monogamous diets, Dukan's menu contains many delicious and healthy recipes.

The inch on the forks symbolizes weight loss on the Dukan diet

Everything you need to know about the Dukan diet

As a physician, Pierre Ducane has been developing effective weight loss techniques for years. Its development is a high-protein diet with minimal carbohydrate intake at a certain stage. In the first stages, all fats are completely excluded.

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

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

dukan fish steak

Benefits of a child:

  • rapid weight loss, due to low-calorie low-fat foods;
  • consolidation of results, thanks to the correct exit from the diet;
  • 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 bone structure and dehydration;

minuses:

  • acid-base balance is disturbed;
  • due to lack of fat, the work of the gastrointestinal tract is disturbed;
  • renal function deteriorates due to large amounts of protein consumed.

Stages of Dukan protein diet

Dukan divided the diet method into four phases. Each of them allows certain products, but proteins are still preferred. The doctor competently compiled the diet, gradually adding variety to the menu.

Stages Dukan child:

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

The first two focus on weight loss, the last two aim to maintain results. Each of them was given a certain amount of time.

dukan diet protein foods

"Attack" phase

The first phase of "Attack" contains only protein products. At this point, there is an instant weight loss, due to the removal of a large amount of fluid from the body. This is very motivating for weight loss, but it should be understood that it is not fat that is lost, but water.

Then the body gradually gets fat, only after consuming glycogen from the liver. So, the phase does not contain carbohydrates, otherwise the weight will not decrease quickly.

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

This amount of bran will not interfere with weight loss, but will also prevent disruption of proper bowel function, because it contains fiber.

Be sure to consume plenty of purified water every day. Approximately thirty milliliters for every pound of weight.

Because proteins are consumed in unlimited quantities, water serves as an aid in the excretion of ammonia, the product of protein breakdown. This is the most difficult period in the diet. The phase should not last longer than a week. Products are not allowed to cook in oil, non-stick coating is used for frying, barbecue. It can be baked, boiled, steamed.

> zxtable border = "1" cellpadding = "0" >Approved products Allowed in limited quantities Poultry meat (chicken, turkey, quail) Pork Beef, veal Mutton Rabbit 2 egg yolks Fish, caviar 1. 5 st. l. wheat bran Squid, shrimp, mussels, oysters, octopuses Salt, spices, mustard, lemon juice Egg whites milk 1, 5% Kefir 0%, cottage cheese 0%, milk 0% Crab sticks Beef liver, chicken 1 tspkakao 14%

The detailed menu for each day can look like this:

> zxtable border = "1" cellpadding = "0" >Days of the week Breakfast Dinner afternoon tea Dinner Monday Omelet with fresh cheese and herbs, coffee with milk Roast chicken fillet in sauce Kefir with bran Baked mackerel in lemon juice Tuesday Low-fat cottage cheese, sugar-free tea Chicken cutlets with bran and steamed eggs Skimmed milk Veal steak without oil Wednesday 2 boiled eggs, coffee Chicken liver without oil Low-fat yogurt, bran cooking squid Thursday Fresh cheese, bran, kefir Hake fillet cutlets with steamed egg Fresh cheese casserole roast rabbit Friday Low-fat tofu with bran, coffee with milk Chicken fillet soup Yogurt Seafood Cocktail Saturday Omelet with seafood, tea Roast quail meat Kefir, bran Turkey liver in a pan without oil Sunday Fresh cheese casserole with bran, coffee Baked turkey fillet Cottage cheese with low-fat yogurt Sauteed chicken fillet in soy sauce

Recipes for the menu of the phase "Attack".

Omelet with fresh cheese and herbs

One serving contains 40 grams of protein. Baked in a pan without oil over low heat.

Products:

  • 2 eggs with yolks;
  • 3 egg whites;
  • 100 grams of low-fat cottage cheese;
  • a small amount of fresh herbs;
  • sol.
omelette with greens for the dukan diet

cooking:

  1. Separate the egg whites from the yolks;
  2. Add two whole eggs and whisk in the omelet;
  3. Knead the cottage cheese and mix with the eggs;
  4. We put on a light fire;
  5. Add a pinch of salt and herbs.

It is a light and plentiful breakfast.

Roast chicken fillet in soy sauce

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

Products:

  • 200 g chicken fillet;
  • 1 clove of garlic;
  • salt, spices to taste;
  • 1 st. l. soy sauce.
chicken fillet baked for the dukan diet

cooking:

  1. Wash the chicken fillet 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 resulting sauce over the fillets on all sides;
  5. Preheat oven to 180 degrees;
  6. Put the filling in the baking sleeve, close on both sides;
  7. Spread on a baking sheet and bake in the oven for 40 minutes.

The fillet is soft and tasty.

Baked 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.
Baked mackerel for the Dukan diet

cooking:

  1. Clean the fish from the inside, remove the gills and rinse under water;
  2. Make a couple of cuts crosswise and put lemon slices in them, pour lemon juice over them if desired;
  3. Salt, spices to taste;
  4. Preheat oven to 180 degrees;
  5. Spread the fish on a baking sheet and bake in the oven for 40 minutes.

Incredibly juicy and tasty fish.

"Change" phase

At this stage, the child Pierre Dukan is allowed to add vegetables. During this period, a significant amount of subcutaneous fat is lost.

The period is unlimited, it ends when the required weight is reached. Some days remain protein, others are mixed (proteins, vegetables).

Alternation occurs in the following combination: one day is protein, the other is mixed; or two days of protein, two mixed; and so on for up to five days maximum.

The more extra pounds, the more days to change.

All vegetables with a low content of carbohydrates and a high content of fiber are allowed: all types of cabbage, zucchini, carrots, onions, beets. Foods that contain starch, sugar and fat are forbidden: potatoes, pasta, avocados, legumes. The amount of oat bran is increased to two tablespoons.

Example menu for each day:

> zxtable border = "1" cellpadding = "0" >Days of the week Breakfast Dinner afternoon tea Dinner Monday Cheesecakes with oat bran, coffee Cooked chicken breast with stewed cabbage Fresh cheese, kefir Baked pollock in foil with beets Tuesday Omelette of two eggs with pieces of chicken fillet, tea Chicken liver with onion and carrot Yogurt, bran Turkey fillet with salad of cucumbers, tomatoes, herbs Wednesday Fresh cheese with bran, coffee with milk Cream of vegetable soup Tofu cheese, green tea Roasted tuna in lemon juice Thursday Cheesecakes with bran, tea Cooked squid, pumpkin caviar Fresh 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 cutlet, beet caviar Fresh cheese casserole with bran Cod liver salad, eggs, lettuce in soy-lemon sauce Sunday Salad of cheese, bran, herbs, spiced with kefir Chicken fillet stewed with broccoli and carrots Fresh cheese, yogurt Roasted fish with grilled vegetables

Recipes for the "alternative" phase

Chicken cutlets with carrots and steamed onions

Ingredients:

  • 500 grams of minced chicken;
  • 1 medium onion;
  • 1 carrot;
  • 1 egg;
  • salt pepper.
Steamed chicken cutlets with vegetables for the Dukan diet

cooking:

  1. Add egg to minced meat and stir;
  2. Finely chop the onion;
  3. Grate the carrots on a large grater;
  4. Add a small amount of salt and pepper;
  5. Stir in the minced meat;
  6. Place the chops in a slow cooker with small balls;
  7. Choose the steam mode, leave for 40 minutes.

A portion for one meal consists of three small cutlets.

Baked fillet fullness with beets

Ingredients:

  • 2 parts fillet half;
  • 1 beet;
  • juice of half a lemon;
  • salt, spices for fish.
baked fillet fullness with beets for Dukan diet

cooking:

  1. Remove the reef from the fish, rinse well;
  2. Peel a squash, grate it and cut it into circles.
  3. Spread the beets on the foil, the 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 canned cod liver in its own juice;
  • 10 lettuce leaves;
  • 2 eggs;
  • 1 tspsenf;
  • half a lemon;
  • 1 st. l. soy sauce;
  • 0, 5 cloves of garlic.
Cod liver salad for the Dukan diet

Sauce preparation:

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

Salad preparation:

  1. Drain the cod liver juice;
  2. Boil two eggs, cool and cut into cubes;
  3. Lettuce leaves are washed and cut into small strips;
  4. Add the dressing to the salad and stir.

It is advisable not to add 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 weight, the longer this period will last. Every kilogram lost should be fixed for ten days. So, if you lose 10 kilograms, the stage will last 100 days.

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

Menu for each day:

> zxtable border = "1" cellpadding = "0" >Days of the week Breakfast Dinner afternoon tea Dinner Monday Cheesecakes with bran, tea Chicken liver, fresh cabbage salad with cucumbers Green apple Chicken cutlets with carrots and onions Tuesday Omelet with fresh cheese and herbs, coffee Roast chicken fillet in sauce Kefir with bran Baked mackerel in lemon juice Wednesday Fresh cheese, coffee with milk Rice with vegetables grapefruit Beef cutlet, beet caviar Thursday Omelette of two eggs with pieces of chicken fillet, tea Cream of vegetable soup Pear Turkey fillet with salad of cucumbers, tomatoes, herbs Friday Fried eggs, coffee Fish soup Milkshake made of berries and kefir Cauliflower in egg batter Saturday Fresh cheese casserole with bran Roasted turkey fillet with vegetables apple, yogurt Baked mackerel in lemon juice Sunday Chicken chops, tea Chicken fillet stewed with broccoli and carrots Orange Salad of cheese, bran, herbs, spiced with kefir

Recipes for the consolidation phase

Milkshake made of berries and kefir

Ingredients:

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

cooking:

  1. Wash the berries under running water;
  2. We put it in a blender;
  3. Add kefir and whisk.
strawberry milkshake for dukan diet

Chicken fillet with brown rice and vegetables in a slow cooker

Ingredients:

  • 500 gr. chicken fillet;
  • 1 cup brown rice;
  • 300 gr. white cabbage;
  • 300 gr. Broccoli;
  • 300 gr. cauliflower;
  • 1 carrot;
  • are, spices.

cooking:

  1. Wash the fillets and cut into large cubes;
  2. Wash the rice, add the meat;
  3. Coarsely chop the white and cauliflower to the same size;
  4. Cut the carrot into rings;
  5. We put all the products in a slow stove;
  6. Pour three glasses of water;
  7. Add 1 tsp. salt and spices to taste;
  8. We set the "off" mode to 40 minutes.
rice with vegetables for the dukan diet

Stabilization phase

At this stage, you can indulge in your favorite foods and foods. The phase can last exactly as long as you want to keep the result. 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 flour and sweet, but it is better to exclude it completely;
  • consume a lot of water;
  • be sure to use fiber;
  • The less you salt the food.

What might it look like to me:

> zxtable border = "1" cellpadding = "0" >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 whole grain bread with hard cheese, coffee Baked potatoes, slightly salted fish Fresh cheese casserole Roast rabbit, fresh vegetables Wednesday Omelet, tea Rice with vegetables in a pot Fruit salad Beef in sour cream, vegetables Thursday Cottage cheese, 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 Meat and potato soup Grapefruit, kefir Steamed fish

Recipes for the stabilization phase

Beef in sour cream

Ingredients:

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

cooking:

  1. The meat is washed and cut into strips 2 inches wide;
  2. Heat a frying pan, add oil;
  3. Fry the meat until golden brown, add salt and pepper to taste;
  4. Put on low heat 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

Ingredients for mayonnaise:

  • 1 egg;
  • 250 gr. sunflower oil;
  • 1 st. l. lemon juice;
  • 1 tspsenf;
  • salt, sugar.

preparation of mayonnaise:

  1. In a deep bowl, beat the egg and add the oil. Whisk with a mixer or whisk by hand;
  2. Add mustard;
  3. Sugar and salt to taste;
  4. Whisk the mixture with a mixer.
Olivier for the Dukan diet

Salad ingredients:

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

Salad preparation:

  1. Chilled diced potatoes;
  2. Cut the eggs into cubes;
  3. Add the diced sausage;
  4. Slice the cucumbers and add the peas;
  5. Mix all ingredients well with mayonnaise.

This dish is allowed once a week.

How to get out of the Dukan diet

Remember: as easy as it is to lose weight, it is just as easy to gain. Therefore, in order not to regain the lost weight, it is necessary to introduce new foods into the diet smoothly and gradually.

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.

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. . At this stage, it was much easier to stick to the menu. The "fixation" phase lasted 70 days, after which I started to introduce my favorite dishes to my diet. The result is kept in place. I warmly recommend a diet for effective weight loss. "
  • Woman, 29 years old: "Dukan's diet helped a lot, I lost 20 kilograms in the whole period. I ate according to the menu for each phase, alternating diet. First I lost water, I lost 5 kilograms immediately. The hardest for me and lasted 3 months. I also led an active lifestyle. "Fixation" lasted almost 6 months as it was a lot of extra weight in the beginning. I'm still going through the "Stabilization" phase following all the recommendations, I cook according to these recipes. "

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

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