Dukan food sample menu. All about the diet of Pierre Dukan. Detailed description of all stages. List of prohibited products

I must say, the dietitian Pierre Ducan did not invent anything new. His brainchild is a reworked combination of two equally well-known nutrition systems: the Atkins diet and. They are based on the consumption of foods high in protein and low in carbohydrates.

The diet became widely known after the publication of Dukan's book I Can't Lose Weight. Most of the diet helped to lose weight very quickly. And this despite the fact that the portion sizes were not required to be limited. It was enough to refuse some products.

Phases of the Dukan Diet

1. Attack

The toughest stage, activating the process of splitting fats. It involves the rejection of carbohydrates and fats and their replacement with proteins.

Allowed to eat:

• lean meat;
• by-products of animals and birds;
• all types of fish and seafood, with the exception of fatty smoked fish;
• egg white;
• low fat dairy products.

Keep in mind that these products can only be boiled and steamed or in the oven. Oil frying is strictly prohibited. Also try to limit your salt intake. And be sure to eat oat bran: at least one and a half tablespoons a day.

You need to drink at least two liters of water per day.

The attack lasts depending on how many kilograms you want to lose. Calculating the duration is quite simple.

To lose 10 kg is enough three days. Dreaming of getting rid of 20-30 kg? Get ready for 5-7 days of protein intake. Well, if you swung at 60 kg or more, the attack will take 10 days - and this is the maximum period.

2. Alternation

The second stage is a combination of protein and protein-vegetable diet. In addition to the foods allowed during an attack, you can now eat vegetables. True, only every other day and only those in which there is little starch.

Allowed to eat:

• cucumbers, zucchini, pumpkin;
• tomatoes, eggplants, peppers;
• all kinds of cabbage, turnip, radish, radish;
• mushrooms;
• asparagus;
• beans;
• celery.

They can be consumed both raw and cooked. Frying is still prohibited.

To lose weight faster, eat only when your hunger gets really strong.

The stage can continue until you reach the desired weight. On average, the rotation lasts from one to six months.

3. Fixing

As the name implies, in the third stage we consolidate what we managed to achieve in the first two. The main thing is to prevent the return of the dropped kilograms.

In addition to the products of the first and second phases, you can eat per day:

• 2 slices of bread;
• 100 g of fruit, excluding cherries, bananas and grapes;
• 40 g cheese.

Potatoes, rice, pasta are allowed to eat twice a week.

One day a week should be made exclusively protein.

The duration of the stage depends on how many kilograms you managed to lose: 10 days are allotted for each.

4. Stabilization

At the last stage, normal nutrition is allowed, subject to two rules:

1. One day a week to dedicate only protein foods.
2. Eat three tablespoons every day oat bran.

In terms of duration, the fourth stage has no restrictions, and Pierre Ducan advises to eat like this all the time.

What to remember

The rave reviews and visible results of losing weight have a downside. The body needs proteins, fats and carbohydrates to function properly. And the exclusion from the diet of the last two points leads to unpleasant consequences.

1. Lack of fat is fraught with deterioration of the skin and hair, problems with the cardiovascular system and hormonal imbalance.
2. Without carbohydrates, the brain begins to starve. Deficiency of vitamins and fiber leads to weakness, drowsiness, dizziness and headaches.
3. The body begins to synthesize glucose from protein and fat, starting the process of gluconeogenesis. This leads to an additional burden on the liver, kidneys and intestines, provoking an exacerbation of chronic diseases and causing new ones.
4. Imbalance nutrients can cause metabolic acidosis - an incredibly dangerous condition of the body that leads to impaired kidney function, and sometimes to coma.

In 2011, in his study Les résultats de notre enquête "Régime Dukan: et après?" this was confirmed by the French edition of Le Journal des Femmes.

If you have excellent health, the Dukan diet will not cause irreparable harm to you, besides, those extra pounds will really go away. Otherwise, the diet is better.

Attack Recipes

Okroshka

Ingredients

• 500 ml fat-free kefir;
• 200 g chicken breast;
• 2 egg whites;
• salt and herbs - to taste.

Boil the breast in lightly salted water for 20-25 minutes. Set separately: 7 minutes will be enough.

Rinse the greens. Finely chop all the ingredients, salt and pour kefir.

Breasts in kefir

Ingredients

• 1.5 kg of chicken breasts;
• 700 ml fat-free kefir;
• 2 cloves of garlic;
• 150 ml of water;
• salt, pepper - to taste.

Rinse the breasts in running water and place in a baking dish. Finely chop the garlic, mix with kefir and pour the resulting mixture over the breasts.

Bake in the oven for 1 hour at 180 degrees.

Milk dessert

Ingredients

• 300 ml of milk;
• 25 g gelatin;
• sugar substitute - to taste;
• vanillin or other flavoring.

Dissolve gelatin in milk as directed on the package. Add sugar substitute and flavor.

Pour the resulting mixture into molds and leave overnight in the refrigerator.

Recipes for alternation

Fish hodgepodge

Ingredients

• 1 fish head;
• 100 g fish steak;
• 8 shrimp;
• 1 medium carrot;
• 1 medium onion;
• ½ lemon;
• cilantro, salt and pepper - to taste.

Boil the fish until tender (about 40 minutes). Cut the vegetables into cubes, add to the broth and cook for another 15 minutes. 5 minutes before the end, add the peeled shrimp.

Squeeze half a lemon into the hodgepodge, add finely chopped cilantro, salt and pepper.

Zucchini casserole

Ingredients

• 1 medium zucchini;
• 200 g minced turkey;
• 1 tablespoon of powdered milk;
• 2 tablespoons of oat bran;
• 2 eggs;
• 1 small onion;
• salt, pepper and herbs - to taste.

Grate the zucchini on a coarse grater. Add the rest of the ingredients to the resulting mass.

Mix thoroughly and place in a baking dish.

Bake for 50 minutes at 180 degrees.

Vanilla chocolate mousse

Ingredients

• 250 g of milk;
• 250 g fat-free cottage cheese;
• 30 g of gelatin;
• 1 teaspoon cocoa;
• vanillin and sugar substitute - to taste.

Dissolve gelatin in hot milk. Pour in the flavoring and sugar substitute and stir until completely dissolved. Add cottage cheese and cocoa and beat the mass with a blender.

Pour the resulting mixture into molds and refrigerate for 4 hours. After hardening, you can decorate the mousse with a pinch of cocoa.

Recipes for fixing and stabilizing

Mushroom soup with cauliflower

Ingredients

• ¼ large onion;
• 2 cloves of garlic;
• 7 medium champignons;
• ¼ head of cauliflower;
• 2 glasses of water;
• 2 glasses of milk;
• 1 ½ tablespoons cornstarch.

Finely chop the onion and garlic and saute in water. Add finely chopped mushrooms, simmer for 20 minutes.

Put the onion, garlic, mushrooms and chopped cabbage in a saucepan, add water, bring to a boil and cook for 10 minutes.

Mix milk and starch. Pour into boiling soup and simmer for 1 minute over low heat.

Ready to beat with a blender.

Stuffed pepper

ingredents

• 300 g chicken breast;
• 2 tablespoons of oat bran;
• salt and pepper - to taste;
• 5 large bell peppers;
• 1 medium onion;
• 1 medium carrot;
• 50 g of tomato paste;
• 1 glass of water.

Grind the breast, add bran, salt and pepper. Cut off the tops of the peppers, remove the seeds and fill with minced meat.

For the sauce, finely chop the onion and carrot and fry over high heat. Add tomato paste water, bring to a boil.

Put the peppers in a deep saucepan, pour over the sauce and simmer for about 1 hour.

Syrniki

Ingredients

• 400 g fat-free cottage cheese;
• 4 tablespoons of oat bran;
• 2 eggs.

Mix all the ingredients and mold the cheesecakes. Bake in the oven for 20-30 minutes at 180 degrees.

Ducan's diet
Diet type - low carbohydrate

Weight loss - 3-5 kg ​​per week

Duration - several months / can become your nutrition system for life /

After the publication of the book by the French nutritionist Pierre Dukan "The Dukan Diet", many people around the world began to successfully use the principles of the Dukan diet for weight loss.

Outwardly, this diet is very similar to other well-known low-carbohydrate diets - the Kremlin diet, the diet of American astronauts, the Atkins diet, etc. But there are some differences in the Dukan approach to losing weight.

According to this well-known nutritionist, every person from birth has a strictly defined amount of fat cells - adipocytes. The more of them, the more likely the development of obesity. In addition, with increased nutrition, these fat cells can divide in two, thereby allowing you to accumulate even more fat reserves. When using diets, only the amount of fat decreases, but the number of cells remains unchanged. that is why it is so difficult to maintain the desired weight after a variety of diets.

The Dukan nutrition system consists of several phases.

Phase "ATTACK"

In the first phase, you need to attack your fat cells, turn on the process of splitting adipose tissue

This phase is called "ATTACK" and its duration directly depends on both your initial weight and the weight that you would like to have. The "ATTACK" phase lasts from 3 to 7 days, maximum 10. At this stage, on average, it takes from 2 to 6 kg.

With an excess weight of less than 10 kg, the duration of the phase is 3 days;

10 to 20 kg 3 - 5 days

20 to 30 kg 5 - 7 days

From 30 and more kg - 5 -10 days

In the "Attack" phase, only proteins are allowed: meat, fish, eggs and low-fat dairy products. This phase can last for you one day, or maybe ten. During this phase, you may suffer from dry mouth and bad breath. All this only confirms the fact that the process has begun and everything is going well. At this stage, it is very important to drink at least one and a half liters of water per day. You can eat any amount of food at any time, the main thing is to adhere to the following rules:

1. Exclude from the diet boiled beef and veal, rabbit, pork and lamb, goose and duck. Meat can be consumed even fried, but when frying, you can not use oil and sauce.

2. Chicken and turkey are allowed (before eating, you need to remove the skin from them), lean ham, beef liver or chicken liver, any fish - boiled, grilled or steamed, as well as any seafood.

3 You can eat up to two eggs a day. If you have high cholesterol, eat no more than 3-4 egg yolks per week. Protein - no restrictions.

4 Skimmed dairy products are allowed: natural yoghurts, as well as yoghurts flavored with coconut, vanilla or lemon. The number of fruit yoghurts should be limited to two per day.

5 Sugar is prohibited, salt can be consumed in small quantities.

6 When cooking, you can use sugar substitute, vinegar, spices, seasonings, garlic, onions, gherkins, lemon juice, mustard. You can also use chewing gum (only without sugar).

In addition, during this period, you need to eat one and a half tablespoons of oat bran per day. Oatmeal will generally accompany you throughout the diet and will become one of the main components of the diet after it is completed. And this is not surprising: oat bran is rich in sugar and protein, and it also absorbs water in the intestines, increasing in size and giving us a feeling of satiety. Bran also improves heart function and relieves constipation (which can bother you during early stages diets).

Second phase - "CRUISE"

The duration of this phase is also strictly individual and can be from one to several months until you reach the desired weight.

The phase consists of alternating two diets: protein days with days when you include an unlimited amount of vegetables in the diet, complementing meat, fish, poultry and low-fat dairy products.
The following vegetables can be introduced into the diet at this phase: raw, boiled or baked in foil artichoke, asparagus, eggplant, broccoli, any other cabbage, celery, chicory, zucchini, cucumbers, beans, leeks, onions, mushrooms, peppers, pumpkin , radish, sorrel, soybeans, spinach, tomatoes and turnips. If you want to achieve rapid weight loss, it is better to eat only when you feel acute hunger. All starchy vegetables - potatoes, rice, grains, peas, beans, lentils and avocados - are prohibited on the cruise leg. The rules for the second phase are as follows.

1 One to five days spent on pure protein (as in the "Attack" phase), you alternate with one to five days when vegetables are added to the protein food:

If you want to lose less than 10 kg, alternating 1 PP / 1 PL (1 day of pure proteins, then 1 day of proteins + vegetables) is recommended, but 3/3 or 5/5 is also possible

If you want to lose 10 to 20 kg, a 5/5 rotation is recommended

If you want to lose 20 to 30 kg, alternation is recommended: 5/5

2 The consumption of oat bran is increased to two tablespoons per day.

3 Your daily walk increases to 30 minutes.

4 You continue to drink at least one and a half liters of water a day.

The rotation scheme can be changed at any time
In this phase, the following are allowed:
-1 teaspoon fat-free cocoa
-1 tablespoon starch
-2 tablespoons soy cream
-1 teaspoon cream 3-4%
-2-3 drops of oil in a frying pan
-30g of cheese less than 6% in dry weight (we don't have those in our kosher)
-3 tablespoons white or red wine
-1 tablespoon Heinz ketchup
From this list select ONLY TWO ALLOWED PRODUCTS PER DAY

Can be used for cooking, baking or eating:
Agar-agar, gelatin
Garlic
Seaweed
Marak of low fat
Light drinks exclusively 1 kcal glass and no more
Gherkins
Sugar substitutes
All spices
Adjika, hot pepper
Powdered milk, milk (semi-skimmed and skimmed)
Mustard
Natural canned fish
Soy sauce
Vinegar
Surimi (fake crab sticks, no more than 8 per day!)
Tofu

An example of a daily diet "Proteins + vegetables":
Breakfast: coffee or tea, two small fat-free yogurts or 225 grams of low-fat cottage cheese, a piece of lean turkey, chicken or lean ham, or one boiled egg.
Second breakfast: one small fat-free yogurt or 115 g low-fat cottage cheese.
Lunch: stewed mushrooms (no oil), tuna, tea or coffee with skimmed cream.
Snack: Oatmeal pancake with a slice of lean ham, chicken or salmon.
Dinner: zucchini soup, beef kebab, dessert "Floating Island" from egg whites.

The third phase of "ANCHORING"

At this stage, it is necessary to consolidate the achieved result, returning to normal nutrition.
The main task of this phase of the diet is to prevent the return of lost kilograms.

The duration of phase 3 depends on how many kilograms you have lost. For every kilogram lost - 10 days.
During this 3 phase, you can eat the following foods:
- Stage 1 products
- stage 2 vegetables
- 1 serving of fruits per day, except bananas, cherries, grapes
- 2 slices of bread a day
- 40 g mature cheese
* 2 servings of starchy foods per week (ex: potatoes, pasta, rice, maize, beans, peas)

And besides:
a week you can afford 2 meals, which Dukan calls a feast, a festive dinner (we are talking about ONE meal, not a whole day! At this meal you can afford everything you want! It is very important not to have feasts two days in a row)))
But it is obligatory: once a week (preferably on Thursday) PURE PROTEIN DAY

The fourth phase of "STABILIZATION"

The purpose of this stage is to stabilize the weight.

During this stage, you eat normally, but follow 2 principles:

1 day a week should be a pure protein day;

3 art. l oat bran per day;

The duration of this stage is not limited, but it is advisable to follow the recommendations of Pierre Dukan all your life.

Benefits of the Dukan Diet
- the diet is not dangerous, since it is based on natural products. A diet allows you to get rid of excess weight even in cases where this is far from the first diet and the body has already developed a stable reaction to various experiments.
- the first kilograms quickly leave, which contributes to motivation.
- not very aggressive diet, suitable even for gourmets who love to cook and eat delicious food.
- there are no restrictions on the amount of food and time of intake
- the diet is simple, it can be followed everywhere: at home, at work, in a cafe.
Minuses
- produced in the body ketone bodies, they suppress appetite but may cause fatigue in the first few days
- deficiency of microelements and vitamins. It is recommended to take a complex of vitamins
- deficiency of fats. It is recommended to add a little fat of vegetable origin.
- The diet can quickly get boring for those who do not like to cook.

Headings:

Svetlana Markova

Beauty is like gem: the simpler it is, the more precious!

Content

If your weight is above the norm, then the Dukan diet will help to start getting rid of it. Stage 1 - a phase in which protein foods and bran trigger the fat burning mechanism. Strict restrictions do not apply to the amount of food and the time of its use. You can eat as much as you like at this stage so as not to feel hungry. Main principle and the essence of the system is to use only foods allowed by the diet, and how to cook them: steamed, baked or just boiled - the choice is yours.

What is the Dukan diet attack

The initial stage of the diet, developed by nutritionist Pierre Dukan, was named "Attack". During this phase, a person who is losing weight should eat exclusively protein foods. Most of the permitted products are not limited in volume, and you can eat at any time. We are used to the fact that for weight loss you need to strictly control calories, do not eat in the evening and limit portions. The Dukan diet attack will definitely not let you die of hunger, but at the same time, it will save your body from 5 kg in a week. You just need to strictly follow the rules and the result of the diet will not keep you waiting.

Dukan Diet Rules

The main rule that the Dukan diet stage 1 requires from losing weight is not to exceed the deadlines. No more than 10 days you can use the diet intended for this stage. For the normal functioning of the human body, carbohydrates and fats are necessary, and the attack diet recommends completely excluding them from the diet. Do not risk your health, even if your success makes you think about breaking the rules of the diet. This is not the only condition of the first stage that requires strict observance; the diet also includes the following rules:

• 1.5 tbsp should be present in the diet daily. oat bran;
• daily volume of water - 2 liters;
• the amount of salt is minimal;
• take pharmacy complexes of vitamins and minerals;
• physical activity is obligatory, even the simplest: walking, warming up.

Products on the attack according to Dukan

72 products on the Dukan diet, you can eat in any quantity without regard to time. Steam, grill, grill, boil, stew, bake and fry them without adding oil, the food system can solve it all. Looking at the lists of foods allowed by the diet, the path of losing weight does not at all give the impression of a thorny one. All foods for the Dukan attack should be eaten often, but in small portions. Such meals will help the stomach to decrease in volume at this stage of the diet.

Allowed foods on the attack on the Dukan diet

In the shortest and most rigorous phase of the Dukan Diet, cutting back on your favorite foods is a real challenge. For those who like meat, fish, seafood and cottage cheese, which are included in the list of allowed foods according to Dukan attack, such food will only bring pleasure. The table shows a lot of products that you can cook in different ways:

		seafood			low fat dairy products	offal
veal		crab meat and sticks
		squid
beef			garlic (as seasoning)	quail	soft cheese
		shrimps	onions (as seasoning)		processed cheese
ham (fat content 2-4%)
	mackerel	octopuses
		cuttlefish
		scallops

The Dukan diet stage 1 allows you to eat eggs of chickens and quails with a limit on the number of yolks at the rate of up to 2 per day. From drinks you can drink the following liquids:

• water;
• coffee;
• chicory drink;
• herbal infusions;
• calorie-free carbonated drinks;
• low carb protein shakes.

The diet at the first stage requires a reduction in the amount of salt, various spices and additives will help to give the taste to the dishes:

• ginger;
• cardamom;
• sugar substitutes;
• lemon (as seasoning);
• tomato paste;
• mustard;
• greens (parsley, dill);
• paraffin oil - up to 1 tsp per day.

Prohibited foods according to Dukan

There is not a single gram of fat in the menu for the Dukan diet stage 1. The exception is 1 small spoonful of paraffin oil, which can only be used as a salad dressing. We found out what the Dukan attack allows you to eat. It remains to answer the question of what you can not eat with the Dukan diet. The category of products prohibited at this stage includes:

• cereals;
• flour;
• vegetables;
• fruits;
• mushrooms;
• pork and lamb;
• nuts;
• chocolate;
• sugar;
• ketchup;
• mayonnaise.

Dukan diet menu attack for a week

The main diet in stage 1 of the diet involves eating foods only from the permitted list. How to cook them is also important. You can bake, boil, stew, but do not fry in oil. Dukan nutrition in the first week can have several options, you can focus on next menu:

	first breakfast	lunch
Monday	2 egg omelet with milk and herbs, ham sandwich, coffee	low-fat yogurt - 150 g	baked chicken fillet with lemon and garlic - 300 g	boiled shrimp	any fish - 300 g, kefir - 200 g
		oatmeal porridge with milk	minced meat chops	oat bran muffins	baked turkey meatballs
	boiled eggs, coffee	lemon pie, yogurt	mackerel baked in white wine	whipped protein dessert Mint tea	omelette roll with red fish
	ham sandwich, boiled egg, tea	steamed veal cutlets	salmon ear		fish salad
	Omelet with cheese	baked chicken breast	soup with ground beef		steamed salmon fillet
	scrambled eggs with ham	fish cake, tea	beef steaks	bran pancakes	cutlets with oat bran
Sunday	salad with crab sticks	coffee cupcake	salmon and boiled eggs	vanilla milkshake	turkey meatballs

Recipes for Dukan on the attack

Most Dukan recipes are easy to prepare, it is only important to stock up the right products. Many dishes have been developed for this phase. Protein nutrition of the first stage includes liquid, second courses and even sweets. A variety of recipes for attacking Dukan do not make you feel hungry. Only foods allowed by the diet can be used in dishes, they are mixed in different variations. Check out their step by step recipe.

Soup according to Dukan

In just half an hour, you can cook a hearty and fragrant soup that will decorate your table not only on the Dukan diet in stage 1, but also in subsequent phases of the weight loss process. Soup Dukan attack is prepared from the following products:

• minced meat (beef or veal) - 200 g;
• raw egg - 1 pc.;
• boiled egg - 1 pc.;
• water - 800 ml;
• salt, spices, herbs.

For cooking diet soup combine minced meat with raw egg and spices. Shape them into small meatballs. Pour water into a saucepan and, after boiling, place the meatballs in it. Let the soup simmer for about half an hour. If the soup is almost ready, chop a boiled egg into it and add chopped greens. Let the dish cook for another 2-3 minutes.

Bread recipe according to Dukan on the attack

Giving up bread is very difficult for many, so the Dukan Stage 1 Diet provides a special recipe to solve this problem. To bake bread on the Dukan Diet attack, you will need the following products:

• fat-free cottage cheese - 2 tbsp. l.;
• eggs - 2 pcs.;
• baking powder - 2 tbsp. l.;
• bran - 6 tbsp. l.

To make bread, whisk together cottage cheese and eggs, add baking powder and bran. Thoroughly mix the thick mass, shape the bread and bake in the oven at 200 degrees. The resulting roll can be eaten with any of the dishes, make sandwiches with ham, eggs, boiled meat, canned fish from its pieces for snacks. To keep fresh, put the bread in the refrigerator.

Dukan cheesecakes attack

Even hearty cheesecakes will not interfere with a thin waist if you cook them according to special recommendations. Have you decided to use Dukan's cheesecake recipe? Then take on board the following products:

• cottage cheese - 300 g;
• egg - 1 pc.;
• bran - 2 tbsp. l.;
• sweetener - 4 tablets;
• vanilla or cinnamon - optional.

Combine the products in a deep bowl, mix all the ingredients until smooth. Take a baking sheet and line it with baking paper. It remains to divide the mass into several parts and put them on a baking sheet. Send the dish to the oven for 25 minutes, preheating it to 180 degrees. You can also cook cheesecakes in a pan. To do this, you will have to lubricate the surface with vegetable oil. Use it in minimal quantities and fry the cheesecake in a pan.

Desserts by Dukan for attack

Even the sweet tooth will not be difficult to overcome the Dukan diet at stage 1. A lot of delicious sweets have been developed for them, which will not interfere with losing weight and fully comply with the official diet rules. Pannacotta, meringue, ice cream, casseroles - all this is available for those who are on a diet, only the preparation of desserts requires special recipes. To make a cottage cheese dessert, you will need:

• cottage cheese - 300 g;
• milk - 1 tbsp.;
• gelatin - 10 g;
• sweetener, vanilla, cinnamon - to taste.

Start preparing the dessert by heating the milk. It should not be warm, but hot. Dissolve the gelatin in it. How to prepare the gelatin mixture is detailed on the package. Carefully wipe the cottage cheese through a sieve, so it will become airy and tender. It is the turn of vanillin or cinnamon, a sweetener. Add the ingredients in the right amount to the curd. Pour milk with gelatin into the curd mass, beat everything with a blender. Pour the resulting liquid into molds or ordinary glasses. Send the dessert to the refrigerator until it hardens.

How to calculate the Dukan attack

An effective but rigid Dukan diet stage 1 cannot last long. After a certain period of time, losing weight should proceed to the second stage, so as not to harm your body. The duration of the first stage is determined by excess weight:

• up to 5 kg - up to 3 days;
• from 5 to 10 kg - 3-5 days;
• from 10 kg - 6-7 days;
• significant obesity 40-50 kg - up to 10 days.

Attack results

Eliminating carbohydrates and fats from your diet for just a few days, you can achieve amazing results, the main of which is the start of fat burning. During this period, there may be a deterioration in the condition: dizziness, dry mouth. If the diet is difficult to tolerate, limit the duration of the phase. Within a week, the results of the attack on the Dukan diet will be manifested by a decrease in weight by 5-7 kg. Even if you follow the rules for only 72 hours, the scales will show that you have lost 2-3 kg.

Contraindications

The results of the Dukan diet are simply impressive. Looking at the photos on the Internet “before” and “after”, it’s hard to resist trying to lose weight according to the recommendations of the famous nutritionist. Before you start this path to your beauty and health, make sure that the contraindications of the Dukan diet do not concern you. It is not recommended to limit yourself in food in the following cases:

• with heart disease;
• with problems with the liver and kidneys;
• with cholecystitis, gastritis, pancreatitis;
• with diabetes.

People who are overweight know firsthand how difficult it is to choose for themselves the only diet or nutrition system for weight loss that would lead to a noticeable effect, but would not be too stressful for the body. They begin to conduct experiments, sit on the Kremlin diet, kefir or Estonian or Japanese diet. In such a situation, it is necessary to take an example from world celebrities, for example, Julia Roberts and Angelina Jolie. These famous actresses amaze with their harmony and beauty, it helps them to lose weight Dukan's diet.

Pierre Dukan is a French nutritionist who developed a four-phase weight loss diet. The main rule of the Dukan system is that in the first phase of losing weight, it is permissible to eat only proteins, and forget about carbohydrate and fatty foods. Such simple rules of the Ducan weight loss system allow the body to spend a large number of energy only in the digestion of food. The lack of glucose in the body during the period of gradual weight loss provokes the burning of fat mass.

The Dukan Diet has been loved by most celebrities because it doesn't drastically limit a person's eating habits. The body does not experience severe stress, and there is also no feeling of constant hunger during long-term weight loss. The Dukan diet is varied and accessible to everyone. The main thing is to strictly monitor your diet and follow all the recommendations of a French nutritionist. It is worth noting that the experience of medical practice of Pierre Dukan is 30 years. His weight loss system is recognized as one of the most famous in the world. Whether such a diet is suitable or not is up to you to decide ?!

What is the secret of the Dukan diet?

To understand all the intricacies of the Dukan diet, you need to understand the basic principle of burning calories in the body. A person cannot work without constant replenishment of energy reserves. The body receives energy from food that contains proteins, fats and carbohydrates. To process fatty, floury and sweet foods, the body needs less time and effort, but to process proteins, it will need to work hard.

Eating one protein meal during the week of the diet leads to noticeable weight loss. The lack of glucose in the blood causes the body to break down fat stores.

That's the whole secret of the system, which many knew, but only a French nutritionist successfully put into practice. He does not call for eating one protein food for a whole week, he suggests gradually and without stress for the body to switch to correct system nutrition, lose weight without strict diets and starvation.

The dietary diet consists of a variety of foods that can only be consumed in a certain phase of the Dukan diet. So that a person can comfortably master new habits, a diet and lose weight, the French doctor divided the diet into several stages of weight loss, each of which has a different set of acceptable foods.

Dukan diet weight calculation

Use the online weight calculator:

Stages of the Dukan Diet

The effectiveness of the Dukan diet is beyond doubt, as it is more of a diet for weight loss, as close as possible to a healthy and proper diet. This weight loss method is divided into four phases:

• attacks,
• alternation,
• fastening,
• weight stabilization.

Attack Stage

The first 5-7 days of the Dukan diet weight loss phase are the most stringent, since during this period the body consumes only protein foods. There is an "attack" on all fronts - organs and systems. The digestive tract receives only protein, without carbohydrates and fat.

The acceptable list of foods for weight loss in this phase of the diet consists of:

• white meat chicken,
• turkeys,
• veal,
• beef,
• lean offal (veal tongue, chicken hearts, calf liver and kidneys),
• low-fat dairy products (kefir, yogurt, sourdough, tofu, cottage cheese),
• egg yolks,
• seafood,
• lean fish,
• any spices.

During the period of losing weight in the “attack” phase, one should not forget about the sufficient consumption of plain non-carbonated water. The average volume of fluid drunk for 1 day of the Dukan diet is 1.5-2 liters. The body must receive the proper amount of water, as this phase can provoke constipation. Drinking up to 2 liters of water per day is necessary not only during the “attack” and diet. This indicator should become the norm.

It is important! In order for the intestines to work without problems during the diet, you need to eat 2 tablespoons of oat bran every day. They help the digestive process and prevent constipation.

The duration of this phase of weight loss is an average of 7 days. A week of such nutrition will be enough to activate the process of losing weight and burning fat. Staying in this phase for more than 10 days is prohibited! During this period, you can lose up to 5 kg of excess weight. As the experience of those who lose weight according to the Dukan system shows, the average weight loss during this diet can reach 15-20 kg. Also, the Dukan weight loss system helped to lose weight up to 30 kg. But it is worth noting that such results were not achieved in one month!

All food products can be subjected to:

• extinguishing
• cooking,
• steam cooking,
• baking.

The “attack” phase of the Dukan system is considered one of the most difficult in the diet, but the weight lost after this period should be maximum.

Interleaved stage

The duration of this phase depends on the amount of weight lost during the “attack” period. 1 kg of weight lost equates to 10 days of the alternation phase. For example, if you managed to lose 2 kg in a week of weight loss during the “attack”, then the alternation period should last 20 days.

The method of alternating products is based on the introduction of vegetables into the diet. The consumption of meat and dairy products during the diet, along with vegetables, must be adjusted. For example, one day to eat proteins, on the second day to combine proteins and vegetables, the third day to cook dishes from vegetables alone.

To the products of the “attack” phase, you need to add:

• vegetables and fruits without starch (bananas and grapes are not allowed),
• low fat milk,
• cocoa,
• gelatin,
• low fat hard cheese
• hot sauces with chili peppers.

The variety of vegetables during this period of weight loss is quite wide, because you can include in your menu:

• fresh tomatoes,
• cucumbers,
• legumes,
• mushrooms,
• bell pepper,
• celery,
• salad,
• asparagus,
• Beijing and white cabbage,
• greenery,
• beets,
• zucchini.

Also at this stage of the Dukan diet, one should not forget about 2 tablespoons of oat bran per day. During the period of gradual weight loss, they are allowed to be used as in pure form and add to other dishes. Drink up to 2 liters of pure water every day.

Consolidation stage

To fix the result of the previous stages of the diet, no special efforts are needed, since products containing starch (potatoes, corn porridge, durum wheat pasta) are added to the usual products.

It is important! For a good metabolism and fast weight loss Dukan recommends eating berries and fruits daily during the diet, with the exception of bananas and grapes. They contribute to the digestive process, saturate the body with vitamins and glucose. 2 tablespoons of bran and 2 liters of water are essential components of the Dukan diet.

It is worth noting that during this period of the diet it is allowed to eat "forbidden" foods, but in moderation and no more than 2 times in 7 days. To please yourself with a treat during the diet, you must sacrifice one main meal - lunch or dinner.

The duration of this phase is calculated exactly as in the second phase. 1 kg of weight lost in the first week of the Dukan diet equates to 10 days of the consolidation phase.

Stabilization stage

Having reached this stage of the diet, we must not forget about the elementary rules proper nutrition. Weight stabilization is the main task in any weight loss system. It will be easy not to gain the lost weight if:

• drink up to 2 liters of water every day,
• eat oat bran regularly
• one day of the week it is necessary to allocate exclusively protein foods, without fat and carbohydrates,
• every day it is allowed to eat proteins, vegetables, fruits, dairy products,
• eat 2 slices of rye bread or 2 starchy foods per day.

Gradually lose weight during a long diet will help patience and the desire to have slim figure. The stage of stabilization after losing weight should turn into a way of life.

Expert opinion

Egorova Natalya Sergeevna
Nutritionist, Nizhny Novgorod

I consider the Dukan diet to be one of the riskiest, as are all diets that eliminate important nutrients from the diet. And I'm sure that balanced diet more effectively and safely for the body, and the diet should contain proteins, fats and carbohydrates in a harmonious combination. Therefore, I would recommend resorting to the Dukan diet only in extreme cases, when it is not possible to lose weight using other, more gentle methods.

The described diet should be “sit down” only after consultation with a dietitian. When resolving it, the specialist must remember important nuances. Namely, that the Dukan diet is not suitable for people with chronic diseases of the cardiovascular and digestive systems as well as hormonal and metabolic disorders. But that is not all. Even healthy person it can have negative consequences. The most frequent of them: 1) dysbacteriosis and constipation against the background of fiber deficiency; 2) violation of acid-base balance due to ketoacidosis caused by excessive intake of proteins in the body; 3) malfunctions internal organs on the background of metabolic disorders.

There is only one conclusion: you should be extremely careful with the Dukan diet. And it is strictly forbidden to use it without prior consultation with a specialist.

General rules

The French nutritionist does not abandon the basic rules of a healthy diet. His weight loss system prohibits the use of large quantities of:

• alcoholic drinks,
• sweets and bread
• sugar.

Dishes are not recommended to be fried. It is better and healthier for the body to cook foods for a couple, bake in the oven, cook or stew in a slow cooker. For a variety of flavors, you can serve with the dish tomato sauce, sour cream and garlic sauce, adjika.

It is important! On the Dukan diet, you can eat after 6 pm. The main thing is that the final meal should be no later than three hours before bedtime.

In the first and second phases of the diet, the body receives few vitamins and microelements, their reserves must be replenished through the use of vitamin complexes. They are freely available in every pharmacy. The experience of losing weight on the Dukan diet shows that weight stabilization, taking into account the lost extra pounds, lasts from 6 months to a year.

A detailed menu of the Dukan diet for every day

Day	Week of attack	Rotation week
1 day	Breakfast
	a glass of fermented baked milk yogurt omelet and 2 eggs	Fruit tea Oat bran with milk
	Dinner
	Steam chicken meatballs	Salmon with vegetable salad 30 g hard cheese
	afternoon tea
	Kefir with bran	Baked apple with cottage cheese
	Dinner
	Braised turkey	A glass of kefir
2 day	Breakfast
	1 boiled egg 2 pieces of baked veal	Omelet with 2 eggs Glass of yogurt
	Dinner
	Half chicken breast steamed with spices A glass of sourdough	Braised veal 2 pieces of tofu cheese
	afternoon tea
	Glass of yogurt	Cottage cheese casserole
	Dinner
	Baked fish A glass of kefir	boiled chicken Tea or coffee without sugar
3 day	Breakfast
	Low-fat cottage cheese with yogurt and bran	Fresh vegetables with bran
	Dinner
	Baked chicken A glass of kefir	Vegetable stew
	afternoon tea
	Slice of tofu cheese Glass of yogurt	Vegetable salad
	Dinner
	Steamed fish	Baked mushrooms with vegetables
Day 4	Breakfast
	Cottage cheese with bran	Chicken breast baked with vegetables A glass of kefir
	Dinner
	Baked fish in sour cream	Vegetable soup with chicken
	afternoon tea
	Low-fat cottage cheese	Baked apple with bran
	Dinner
	Half chicken breast A glass of fermented baked milk	Bean, pepper and tomato stew
Day 5	Breakfast
	Yogurt with bran	Vegetable salad A glass of sourdough
	Dinner
	Baked veal	Steamed beef cutlets Fresh vegetable salad
	afternoon tea
	low fat cheese	Cottage cheese with strawberries
	Dinner
	A glass of kefir 2 pieces of boiled chicken	Baked fish with tomatoes
Day 6	Breakfast
	A glass of kefir with bran	Ryazhenka with bran
	Dinner
	Baked fish with cheese	Vegetable soup with mushrooms
	afternoon tea
	2-3 pieces of hard cheese	A glass of milk
	Dinner
	Beef stew	Cottage cheese casserole
Day 7	Breakfast
	Yogurt with bran	Omelette A glass of kefir
	Dinner
	Chicken meatballs	Baked fish A glass of milk
	afternoon tea
	A glass of milk	Kefir with bran
	Dinner
	Low-fat cottage cheese	2 pieces of tofu cheese A glass of fermented baked milk

This table helps to calculate the amount of food needed by day for the entire week of weight loss of the “attack” and alternation stages. It is worth noting that in the alternation phase, the Dukan nutrition system should consist of both protein foods and vegetables.

In 2016, she was included in the rating of "Best diets for healthy eating". According to only official statistics, of all those who are losing weight, every third tried it. Despite the flurries of criticism, the number of those who were able to lose weight is growing. It was developed over 30 years ago, but only in recent years 5 came such popularity.

Essence

The technique was developed by a famous French nutritionist. He himself called it: "Eat and lose weight," - and these words contain the whole essence of the Dukan diet, since it involves the use of hearty, but low-calorie foods. A large selection of fish, meat, dairy dishes does not exhaust the body physically, and you - mentally. Despite the duration of the “hunger strike”, it is tolerated quite easily and makes you feel great.

The main principle of the diet is the use of predominantly protein foods against the background of a complete rejection of carbohydrates.

Some statistics. The diet was developed by the French doctor Pierre Dukan. She rose to prominence with the publication in 2000 of his book I Can't Lose Weight, which has sold over 10 million copies, published in 32 countries, and translated into 14 languages.

Description of stages

The weight loss path is divided into stages (phases), each of which is responsible for certain processes occurring in the body, and involves a specific set of allowed and prohibited foods.

Stage 1. Attack

The most difficult and at the same time effective of all is the “Attack” phase, when carbohydrate food is completely replaced with protein. It starts the fat burning process. Here, weight loss ranges from 4-7 kg.

To determine the duration of the stage, you need to decide how many extra pounds you want to get rid of in the end. The larger the number, the longer the phase will be. If it is 15-20 kg, it will take 5 days, if 30 kg - all 10, but this is the maximum allowable diet period

Attack allows you to use 72 . Dishes can be boiled, stewed, steamed, baked, grilled - even fried, but without oil. Portioning is also not limited, that is, you can eat as much as you want.

The principle of operation is the launch of metabolic processes at a high speed: carbohydrates do not enter the body, and it has to replenish energy reserves from fat.

Stage 2. Cruise / Alternate

A very long phase, which many do not withstand precisely because of the deadline. Here, Dukan suggests alternating exclusively protein days with protein-vegetable days. You will have to continue until you see the desired number on the scales. Usually the second stage lasts 2-6 months.

The doctor himself recommends the classic alternation scheme: a day - the use of protein foods, a day - protein and vegetables. Although you can choose another option - more convenient for you and suitable for your body: 2/2, 3/3 and even 5/5.

From the point of view of the processes launched in the body, the second phase prevents the depletion and atrophy of organs due to a lack of vitamins and an excess of protein.

Stage 3. Consolidation / Consolidation

The third phase allows you to gradually return to your usual diet. The goal is to fix the weight loss results achieved in the previous phases and not regain the lost weight.

Here it is very important to correctly calculate the duration of the stage: for each kilogram dropped, 10 days of consolidation are charged. For example: you lost 10 kg - sit in this phase for 100 days. Do not be afraid of such large numbers, because not only carbohydrates are allowed here, but also such amenities as sweet desserts in the form of cakes and pastries.

Stage 4. Stabilization

The fourth phase returns to the usual diet, but subject to a number of rules:

• drink up to 2 liters of water per day;
• walk a lot in the fresh air;
• climb the steps of each staircase that you meet on the way - exclude elevators and escalators;
• play sports or at least do exercises in the morning;
• regularly arrange fasting days;
• consume daily 3 tbsp. l. oat bran.

According to Dr. Dukan, kilograms after his diet return only to the lazy, who lead a passive lifestyle. He offers to get involved in an active hobby in order to forget about overweight. If you consolidate the results with physical activity, the body will acquire the desired harmony.

From the biography. The French Council of Physicians has ruled that by practicing medicine for business purposes, Ducan violates the professional code. In 2012, he was expelled from this Council at his own request. In 2014, a nutritionist was struck off the medical register for promoting his diet commercially.

Product Lists

Deciding on the Dukan diet, you need to know exactly what you can eat and what you can’t. Moreover, for each stage of weight loss, there is a table of allowed products, which you need to constantly look into.

Phase Attack

Phase Alternate / Cruise

Phase Consolidation / Consolidation

Phase Stabilization

If you need a more extensive list of approved products for each stage, you can find them in Dr. Dukan's book, I Can't Lose Weight.

Reference Information. In the last phases of the diet, Dukan allows the use of Shirataki - long white noodles made from glucomannan. It is considered a unique low-calorie product that perfectly saturates and at the same time helps to lose weight.

Contraindications and harm

Since an avalanche of criticism from doctors fell on the diet, you need to understand that protein weight loss cannot pass without a trace for the body. Prolonged absence of carbohydrates in the diet can result in serious health problems. Therefore, you need to imagine initially what the harm of such a weight loss system is.

Firstly, it has contraindications, non-observance of which will lead to disruption of the work of many body systems:

• the presence of diseases of the cardiovascular system and predisposition to them;
• kidney dysfunction;
• liver pathology;
• hypertension;
• problems in the reproductive system;
• diseases of the bones, joints and spine;
• diabetes;
• adolescence and old age;
• pregnancy and lactation;
• allergy;
• diseases of the gastrointestinal tract.

With caution, such a diet should be treated by people who are engaged in mental work, whose work requires increased concentration of attention (drivers, doctors, etc.), as well as those suffering from metabolic disorders and prone to depression.

Since the diet involves losing weight over a long period (sometimes up to six months or more), before you sit on it, you must definitely undergo an examination and obtain a doctor's permission.

You should immediately make a reservation about what you may encounter in the hospital by asking the doctor's opinion about this nutrition system. Pierre Ducane is not favored in his former professional environment, as he turned the ideas of medicine into a business and made a considerable fortune from them. So do not be surprised by the negativity in his direction.

Secondly, the obvious disadvantages of the Dukan diet can manifest itself in the following side effects:

• in the absence of carbohydrates in the diet, the body begins to actively break down not only fats, but also muscles (keep in mind that the heart is also a muscular organ);
• without carbohydrates, ketone bodies accumulate in the blood, which can provoke metabolic acidosis and lead to acetone poisoning;
• even 2 liters per day do not guarantee the normal functioning of the kidneys - therefore, many losing weight complain of pain in this area and acetone breath;
• carbohydrates regulate the work of nerve tissues - no other substances will take on such a function, which means that breakdowns and depression will be constant companions of weight loss according to such a system;
• carbohydrates are the only source of energy for the brain, which requires about 100 grams of pure glucose daily, but where does it get it from on a protein diet;
• a lack of fat increases the risk of neurodegenerative diseases (for example, Alzheimer's disease) by several times;
• lack of dietary fiber in the diet leads to chronic constipation, bad breath, worsening skin conditions.

Yes, the Dukan diet gives excellent results already at the first stage of losing weight. But at the same time, it is very important to correctly calculate your own strengths and be sure that the body will not fail, having experienced such severe stress.

Criticism. Dr. Louris Aronie spoke out strongly against the Dukan diet. According to him, an abundance of protein for a long time is too serious a blow to the kidneys.

Pierre Dukan

The Pierre Dukan diet is a whole system of weight loss and protein nutrition, which you need to get used to in order to comprehend all its wisdom. If you don’t have time to read his books, follow the recommendations that will help you form the menu correctly and lose extra pounds, having passed the test to the end.

Products

It is tempting to eat ham and beef as part of this diet. However, do not forget that these products increase the level of cholesterol in the blood and slow down metabolic processes. And allowed crab sticks are completely harmful.

So advice number 1: do not flatter yourself with these goodies and limit your diet to healthy protein, the sources of which are chicken fillet, turkey, rabbit, quail eggs, fish, cottage cheese, yogurt, kefir.

Drinking regime

Drink plenty of fluids to avoid kidney problems. To digest just 1 gram of protein, you need 42 ml of water. According to Dukan, first three stages 1.5 liters per day will be enough for a diet, but in the stabilizing phase this amount is recommended to be increased to 2 liters.

Physical exercise

For proper dieting, it is necessary to provide the body with moderate, but mandatory physical activity, which the doctor also paints in phases:

• Phase I - daily 20-minute walk + sports;
• Phase II - daily 30-minute walk + sports;
• Phase III - daily 25-minute walk + sports;
• Phase IV - daily 20-minute walk + sports.

breakdown

What to do if there was a breakdown, you allowed yourself too much and ate forbidden foods without bringing the diet to its logical conclusion? Dukan suggests in this case not to despair and adhere to the following tactics:

• make the next 2 days exclusively protein;
• if the breakdown occurred in the “Attack” phase, it must be extended by 2 days;
• increase daily water intake to 2 liters;
• sleep more than usual;
• daily walks should be at least an hour in the next 3-4 days;
• limit salt intake.

Bran

Great importance is given to bran. First, they need to be consumed daily. Secondly, strictly in the indicated dosages:

• attack: 1.5 st. l.;
• alternation: 2 tbsp. l.;
• fixing: 2.5 tbsp. l.;
• stabilization: 3 tbsp. l.

Weight calculation

To determine the duration of each of the stages, you need to calculate the weight, how many kg you would like to lose weight in the end, and draw conclusions in accordance with the following table:

If it seems to you that the diet is very easy, as it involves a wide selection of protein foods, you are mistaken. In fact, it is very difficult to endure such a long marathon without carbohydrates.

On a note. Dukan's Peru owns 4 more books: "60 Days with Dr. Dukan", "350 Dukan Diet Recipes", "Recipes for the Dukan Diet Slow Cooker", "Dukan Diet Desserts".

Menu

In the early days of losing weight, it can be very difficult to make a menu. It seems that there are a lot of products, but how to combine them into one dish and form a low-calorie diet for 1 day, and even more so for 1 week, is not always clear. For this, there are sample menus for each phase, on the basis of which you can create your own, taking into account individual preferences.

Detailed menu for each day of the "Attack" phase for a week

Cruise

Anchoring

Express diet for a week

Recently Dukan has developed new program for weight loss according to his system - an express diet for 7 days (other names are “Dukan light diet”, “Nutrition ladder”). This is a lighter version of the basic technique.

Analogues. The Atkins and Kremlin diets are similar to the Dukan nutrition system.

Recipes

It is very important to choose correct recipes dishes for the Dukan diet, so that they meet its basic principles and do not violate common system weight loss.

Seafood salad

Suitable for any phase of the diet.

Ingredients:

• 4 things. squid;
• 2 eggs;
• package crab sticks of 8 pcs.;
• 100 gr of peeled shrimp;
• 20 gr of red caviar;
• 120 grams of fat-free yogurt;
• 2 tsp mustard.

Cooking:

1. Boil and cool eggs and squid.
2. Make dressing from yogurt and mustard.
3. Grind all ingredients into straws.
4. Mix, season with prepared sauce.
5. To stir thoroughly.

Ingredients:

• 3 l skimmed;
• 200 gr boiled chicken breast;
• 2 eggs;
• greenery;
• salt pepper.

Cooking:

1. Finely chop the breast.
2. Chop the egg.
3. Chop greens.
4. Salt, pepper.
5. Fill with kefir.

Shirataki with chicken hearts

Ingredients:

• 125 gr shirataki;
• 250 gr chicken hearts;
• 100 gr of bell pepper;
• 100 gr onions;
• 100 gr of leeks;
• 1 tomato;
• 1 st. l. tomato paste;
• greens, black and red pepper, paprika, Italian herbs.

Cooking:

1. Boil hearts. Cool and clean.
2. Cut peppers and onions (both varieties) into strips.
3. Fry peppers and onions in a pan in a small amount of vegetable oil.
4. Add hearts to them.
5. Transfer to a cauldron.
6. Dilute tomato paste with water 1:1.
7. Add diluted tomato paste, spices to the cauldron.
8. Simmer covered over low heat for half an hour.
9. Cut the tomato, greens, add them 5 minutes before the end of the stew.
10. Boil Shirataki noodles (3 minutes).
11. Mix it with vegetable stew and hearts.

Cottage cheese casserole (dessert)

Suitable for all phases of the diet, except Attack.

Ingredients:

• 300 gr fat-free cottage cheese;
• 3 eggs;
• 150 gr bifidokefir 1%;
• 3 art. l. oat bran;
• 3 pcs. sweetener;
• vanilla.

Cooking:

1. In 1 tsp. Dissolve sweetener tablets in water.
2. Add the rest of the ingredients, mix with a mixer.
3. Share on parchment paper in the form.
4. Bake at 180°C for 1 hour.

Despite the ambiguity of this system of weight loss, Dukan's diet- one of the few that gives good results. The only question is how to withstand its strict canons so long time and stay healthy. According to doctors, it adversely affects the functioning of the kidneys. Still, it's worth a try.

Another diet from the TOP the best systems for weight loss, in our article: "".