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

Almost all diets have temporary effects. Usually, with a return to the normal nutritional pattern, the body will return the lost kilograms, and sometimes gain.

The Dukan diet not only helps to quickly lose weight, but 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 Duncane has developed effective weight loss techniques over the years. His development is a high-protein diet with minimal carbohydrates at a certain stage. In the first stage, all fat is completely eliminated.

This technique is good because consuming 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 individual organisms. Despite all this, you need to pay attention to your own health, since the diet contains not only pluses, but also disadvantages.

Benefits of the diet:

• rapid weight loss, due to low-calorie, low-fat food;
• consolidate the results, thanks to the correct exit from the diet;
• the diet will not lead to a 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;

Minus point:

• acid-base balance is disturbed;
• due to a lack of fat, the work of the digestive tract is disturbed;
• Renal function declines due to excessive protein consumption.

Stages of the Dukan Protein Diet

Dukan divides the macrobiotic method into four stages. Each of them allows certain products, but still gives preference to protein. The doctor has mastered the diet, gradually adding more varieties to the menu.

Stages of the Dukan Diet:

1. Attack;
2. roster;
3. Is corrected;
4. The stability.

The first two are aimed at weight loss, the last two are aimed at maintaining the results. Each of them is given a certain amount of time.

Phase "Attack"

The first stage "Attack" contains only protein products. At this point, there is an instant weight loss, as the body has to get rid of a large amount of fluid. This greatly promotes weight loss, but it is important to understand that it is not fat that is lost, but water.

Then, the body gradually turns to fat, only after it has used up all the glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise the weight will not drop quickly.

In the initial stage, allow a spoonful of oat bran. This is the only type of carbohydrate allowed at this stage.

Such an amount of bran will not hinder weight loss, but also prevent disruption of the normal functioning of the intestines, since it contains fiber.

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

Since protein is consumed in unlimited quantities, water acts as a facilitator for the excretion of ammonia, a product of protein breakdown. This is the most difficult phase of the diet. This phase will last no more than a week. Products are not cooked in oil, coated with non-stick coating, fried on a griddle. Can be grilled, boiled, steamed.

Approved products	Limited quantity allowed
Poultry (chicken, turkey, quail)	Pork
Beef, veal	Lamb
Rabbit	2 egg yolks
Fish, caviar	1, 5 st. l. wheat bran
Squid, shrimp, mussels, oysters, octopus	Salt, spices, mustard, lemon juice
Egg-white	Milk 1. 5%
Kefir 0%, cottage cheese 0%, milk 0%	Pincers
Beef liver, chicken	1 teaspoon 14% cocoa

The detailed menu for each day can be as follows:

Days of week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Cheese and herbs omelette, milk coffee	Grilled Chicken Fillet with Sauce	Kefir with bran	Grilled Mackerel with Lemon Juice
Tuesday	Fresh cheese without fat, tea without sugar	Chicken balls with bran and steamed eggs	Skimmed milk	Veal without oil
Wednesday	2 boiled eggs, coffee	Chicken liver without oil	Low-fat yogurt, bran	boiled squid
Thursday	Cheese, bran, kefir	Hake fillet with steamed egg	Cheese casserole	grilled rabbit
Friday	Low-fat tofu with bran, milk coffee	Chicken fillet broth	Yogurt	Seafood Cocktails
Saturday	Seafood omelette, tea	Grilled quail meat	Kefir, thank you!	Turkey liver in a pan without oil
Sunday	Cheese casserole with bran, coffee	Grilled turkey fillet	Curd with low-fat yogurt	Braised chicken fillet with soy sauce

Recipes for the menu of the "Attack" level

Omelette with cheese and herbs

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

Products:

• 2 eggs with yolks;
• 3 egg whites;
• 100 grams of fresh fat-free cottage cheese;
• a small amount of fresh herbs;
• Salt.

Cook:

1. Separate the white from the yolk;
2. Add both eggs and beat into an omelet;
3. Knead cheese and mix with eggs;
4. We burn slowly;
5. Add a pinch of salt and herbs.

It makes for a light and hearty breakfast.

Grilled chicken fillet with soy sauce

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

Products:

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

Cook:

1. We wash the chicken fillet under running water;
2. Squeeze the garlic through the garlic press;
3. Mix garlic with spices, add soy sauce, salt to taste;
4. Pour the fillet with the resulting sauce on all sides;
5. Preheat the oven to 180 degrees;
6. Place the fillet in a baking tube, closing both sides;
7. Spread on a sheet of paper and in the oven for 40 minutes.

The fillet is soft and delicious.

Grilled mackerel

For one serving - 200 grams of fish. About 32 grams of protein per serving.

Products:

• whole mackerel;
• 2 slices of lemon;
• salt, seasoning for fish.

Cook:

1. We clean the fish inside, remove the gills and rinse under running water;
2. We make a few horizontal incisions and put lemon slices in it, if desired, pour lemon juice on top;
3. Salt, seasoning to taste;
4. Preheat the oven to 180 degrees;
5. We spread the fish on a sheet of paper and in the oven for 40 minutes.

The fish was extremely tasty and sweet.

Phase "Alternate"

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

An unlimited period of time, ending when the required weight is reached. Some days are still protein, others are mixed (protein, vegetables).

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

The more excess weight, the more alternate days.

All low-carb 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, butter, legumes. The amount of oat bran increases to two tablespoons.

Sample menu for each day:

Days of week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Cheesecakes with oat bran, coffee	Boiled chicken breast with stewed cabbage	Cheese sticks, kefir	Pollen grilled in foil with beets
Tuesday	Omelette with two eggs, fillet, tea	Chicken liver with onions and carrots	Yogurt, bran	Turkey fillet with cucumber, tomato, herbs salad
Wednesday	Cheese bran, milk coffee	Vegetable cream soup	Cheese tofu, green tea	Grilled tuna with lemon juice
Thursday	Cheesecakes with bran, tea	Boiled squid, caviar	Cheese sticks, kefir	Cauliflower in egg powder
Friday	Fried eggs, coffee	Vegetable fish soup	Yogurt, bran	Chicken with carrots and onions
Saturday	Stewed beef liver, tea	Minced beef, radish caviar	Cheese casserole with bran	Cod liver salad, eggs, salad with passion fruit sauce
Sunday	Salad of cheese, bran, herbs, kefir	Broccoli and carrot chicken fillet	Cheese, yogurt	Grilled fish with vegetables

Formula for the "Replace" period

Chicken balls with steamed carrots and onions

Ingredient:

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

Cook:

1. Add eggs to minced meat, stir well;
2. Minced onion;
3. We rub the carrots on a coarse grinder;
4. Add a small amount of salt and pepper;
5. Mix ground meat;
6. Put the small dough balls in the slow cooker;
7. We choose the "steam" mode, leave for 40 minutes.

One serving for a meal consists of three small cutlets.

Grilled pollock fillet with beetroot

Ingredient:

• 2 pollock fillets;
• 1 beetroot;
• juice of half a lemon;
• salt, seasoning for fish.

Cook:

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

Cod liver salad

Ingredient:

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

Prepare the sauce:

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

Prepare the salad:

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

Salt should not be added as it is already in the soy sauce.

"Repair" Phase

This phase is designed to consolidate and hold results. Consolidation can take a long time, depending on the weight lost. The more you lose a kilo, the longer it will take. Every kilogram lost should be fixed for ten days. Thus, if you lose 10 kg, the process will take 100 days.

During this time, fruit is allowed, except bananas, figs, cherries, sweet cherries. But no more than one per day. Once a week, it is allowed to include one serving of potatoes, rice, pasta, buckwheat. At this stage, you need to stick to a protein diet one day a week.

Daily menu:

Days of week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Cheesecakes with bran, tea	Chicken liver, fresh cabbage salad with cucumber	Green apple	Chicken with carrots and onions
Tuesday	Omelette with cheese and herbs, coffee	Grilled Chicken Fillet with Sauce	Kefir with bran	Grilled Mackerel with Lemon Juice
Wednesday	Cheese, milk coffee	Rice with vegetables	Grapefruit	Minced beef, radish caviar
Thursday	Omelette with two eggs, fillet, tea	Vegetable cream soup	pear	Turkey fillet with cucumber, tomato, herbs salad
Friday	Fried eggs, coffee	Fish soup	Milkshake from berries and kefir	Cauliflower in egg powder
Saturday	Cheese casserole with bran	Grilled turkey fillet with vegetables	apple, yogurt	Grilled Mackerel with Lemon Juice
Sunday	Chicken balls, tea	Broccoli and carrot chicken fillet	Orange	Salad of cheese, bran, herbs, kefir

Recipes for the fusion phase

Milkshake from berries and kefir

Ingredient:

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

Cook:

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

Chicken fillet with brown rice and vegetables in the slow cooker

Ingredient:

• 500 gr. chicken fillet;
• 1 cup brown rice;
• 300 gr. moon cabbage;
• 300 gr. Brussels cabbage;
• 300 gr. cauliflower;
• 1 carrot;
• salt, spices.

Cook:

1. We wash the fillet and cut it into large squares;
2. We wash the rice, put it in the meat;
3. Coarsely cut the white part and cauliflower to the same size;
4. Cut carrots into slices;
5. We put all the products in the slow cooker;
6. Pour three cups of water;
7. Add 1 tsp. salt and seasoning to taste;
8. We set the mode "Extinguish" for 40 minutes.

"Stability" Stage

At this stage you can allow your favorite dishes and foods. The phase can last exactly as long as you want to keep the results. 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 powdery and sweeter, but it is better to exclude it completely;
• consume a lot of water;
• be sure to use fiber;
• The less salted food, the better.

What the menu might look like:

Days of week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Oatmeal with dried fruit, milk coffee	Buckwheat porridge with stewed vegetables	Banana	Chicken fillet, olive oil salad
Tuesday	Slice of wholemeal bread with hard cheese, coffee	Baked potatoes, salted fish	Cheese casserole	Grilled rabbit, fresh vegetables
Wednesday	Omelette, tea	Rice with vegetables in slow cooker	Mixed mussels	Beef with sour cream sauce, vegetables
Thursday	Curd milk, coffee	Grilled fish	Kefir, thank you!	chicken cutlets
Friday	Honey Cheesecake	Macaroni with grated cheese	Banana milkshake	Olivier with homemade mayonnaise
Saturday	Oatmeal with milk, coffee	Pork roll with cheese, vegetables	Freeze	Vegetable and seafood salad
Sunday	2 boiled eggs, cheese bread, cocoa	Potato meat soup	Grapefruit, kefir	Steamed fish

Recipes for the stabilization phase

Beef with sour cream sauce

Ingredient:

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

Cook:

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

Diet Salad with Homemade Mayonnaise

Mayonnaise Ingredients:

• 1 egg;
• 250 gr. sunflower oil;
• 1 st. l. lemonade;
• 1 teaspoon mustard;
• salt, sugar.

Prepare mayonnaise:

1. Crack the eggs into a deep bowl and add the oil. Beat with a mixer or whisk by hand;
2. Add 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. boiled sausages;
• 1 can canned peas.

Prepare the salad:

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

This dish is allowed once a week.

How to get out of the Dukan diet

Don't forget: losing weight is as easy as gaining weight. Therefore, in order not to return the lost kilograms, it is necessary to introduce new food into the diet smoothly and gradually.

Especially after a protein diet, the body has the ability to accumulate fat quickly. To do this, see what and how much you eat. This should become a lifelong habit.

Comment

Reviews and results of people who have lost weight are as follows:

• Woman, 35 years old: "Thanks to the Dukan diet, I lost 10 kg of excess weight. First, I followed the menu for the "Attack" phase, immediately lost 3 kg ina week. Then during the "Alternating Phase" I lost another 7 kg within two months. At this stage it was much easier to stick to the menu. The "Shaping" phase lasted longer. 70 days, then I started putting my favorite foods into the diet. held on site. I really recommend the diet for effective weight loss. "
• Woman, 29 years old: "The Dukan diet helped a lot, lost 20 kg in the whole time. I followed the menu for each phase, alternating diets. At first I was dehydrated. , immediately losing 5 kg was the most difficult for me and lasted 3 months. I also lead an active lifestyle. The "fixation" lasted almost six months, because there was a lot of weight in the beginning. I'm still going through the "Stabilize" phase, following all the recommendations, I cook according to these recipes. "

The Dukan Diet can help you lose weight instantly. Despite the great results of those who follow the doctor, keep in mind that any diet has its downside. Therefore, it is necessary to attach importance to health: check the liver, kidneys, stomach.

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