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

Almost all diets have a temporary effect. Usually, with a return to the usual nutritional stereotype, the body returns the lost kilograms, and sometimes increases.

Dukan diet not only helps to lose weight fast, but also consolidate the result. Unlike other monogamous diets, the Dukan menu contains many tasty and healthy recipes.

Everything you need to know about Dukan diet

As a doctor, Pierre Ducane has been developing effective weight loss techniques over the years. Developing a high-protein diet with a minimum of carbohydrate intake is at a certain stage. In the early stages, all fats are completely excluded.

This technique is good because the consumption of proteins, even in large quantities, does not lead to 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 mindful of your own health, since there are not only advantages, but also disadvantages in the diet.

Dietary Benefits:

• rapid weight loss, due to low-calorie, low-fat foods;
• consolidating the result, thanks to the right exit from the diet;
• the diet will not lead to loss of muscle mass, due to the large amount of protein products;
• the body gets all the amino acids;
• salt is not excluded, unlike many other diets which lead to deterioration of bone structure and dehydration;

Less:

• acid-base balance is disturbed;
• due to the lack of fat, there is a disturbance of the work of the gastrointestinal tract;
• deterioration of kidney function due to the large amount of protein consumed.

steps of the Dukan protein diet

Dukan divided the nutrition method into four steps. Each allows certain products, but proteins are still given priority. The doctor skillfully composed the diet, gradually adding variety to the menu.

Steps of the Dukan Diet:

1. attack;
2. alternate;
3. Arrangement;
4. Stabilization.

The first two are focused on weight loss, the last two are focused on maintaining the result. Each is given a certain amount of time.

"Attack" stage

Only protein products in the "Attack" phase. At this time, weight loss is instant, due to the large amount of fluid removed from the body. This is very motivating to lose weight, but it must be understood that fat is not lost, but water.

The body then gradually becomes fat, only after it has removed glycogen from the liver. Therefore, carbohydrates are not in the phase, otherwise the weight will not decrease rapidly.

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

The amount of such bran will not only interfere with weight loss, but will also prevent disruption of the proper functioning of the intestines, because it contains fiber.

Be sure to consume plenty of purified water every day. Approximately thirty milliliters per kilogram of weight.

Because protein is consumed in unlimited quantities, water acts as an adjuvant for the excretion of ammonia, a product of protein breakdown. This is the most difficult time in the diet. The phase should not last more than one week. Products are not allowed to be cooked in oil, non-stick coating, grill is used for frying. It can be baked, boiled, steamed.

Approved Products	Allowed in limited quantities
Poultry (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 white	Milk 1. 5%
Kefir 0%, cottage cheese 0%, milk 0%	crab sticks
Beef liver, chicken	1 tspcócó 14%

A detailed menu for each day may look like this:

days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Omelet with cottage cheese and herbs, coffee with milk	Chicken fillet baked in sauce	Kefir and bran	Mackerel baked in lemon juice
Tuesday	Fat-free cottage cheese, sugar-free tea	Chicken cutlets with bran and steamed eggs	Skimmed milk	Oil-free veal steak
Wednesday	2 boiled eggs, coffee	Chicken liver without oil	low fat yogurt, bran	bruised squid
Thursday	Cottage cheese, bran, kefir	Hake fillet cutlets with steamed egg	Cottage cheese casserole	baked rabbit
Friday	Low fat tofu with bran, coffee with milk	Chicken fillet broth	Yogurt	Seafood Cocktail
Saturday	Omelet with seafood, tea	Baked quail meat	Kefir, bran	Turkey turkey in oil-free pan
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 on the "Attack" stage.

Omelet with cottage cheese and herbs

One serving contains 40 grams of protein. Cooked in a non-stick frying pan with no oil on low heat.

Products:

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

Cooking:

1. Separate the whites from the yolks;
2. Add two whole eggs and beat into an omelet;
3. Knead cottage cheese and mix with eggs;
4. We set on a slow fire;
5. Add a pinch of salt and herbs.

It makes a light and hearty breakfast.

Baked chicken fillet in soy sauce

Expect one serving - 200 grams of chicken fillet. The protein content of the dish will be about 45 grams.

Products:

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

Cooking:

1. We wash the chicken fillet under running water;
2. Squeeze the garlic through the garlic press;
3. Mix garlic with 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. Place the fillet in a baking sleeve, closing on both sides;
7. Spread on a sheet and in the oven for 40 minutes.

The fillet is tender and tasty.

Baked mackerel

On one server - 200 grams of fish. Approximately 32 grams of protein per serving.

Products:

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

Cooking:

1. We clean the fish from the inside, remove the gills and rinse under water;
2. We make a few cross cuts and add lemon slices in them, if desired, pour lemon juice on top;
3. Salt, spices to taste;
4. Preheat the oven to 180 degrees;
5. We spread the fish on a sheet and in the oven for 40 minutes.

Extremely juicy and tasty fish.

"Alternation" Stage

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

The period is timeless, it ends when the required weight is reached. Stay a few days protein, others mix (proteins, vegetables).

Alternate occurs in the following combination: one day protein, the second mixed; or two days of protein, two mixed; and so on up to a maximum of five days.

The more overweight, the more days for exchange.

All low-carb vegetables with high fiber content are allowed: all kinds 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	Cheese cakes with oat bran, coffee	Boiled chicken breast with stewed cabbage	Cottage cheese, kefir	mangoes baked in foil with beets
Tuesday	Omelet from two eggs with pieces of chicken fillet, tea	Chicken liver with onions and carrots	Yogurt, bran	Turkey fillet with salad of cucumbers, tomatoes, herbs
Wednesday	Cottage cheese with bran, coffee with milk	vegetable cream soup	Cheese tofu, green tea	baked tuna in lemon juice
Thursday	Cheese cakes with bran, tea	Boiled squid, squash 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-lemon sauce
Sunday	Cheese salad, bran, herbs, seasoned 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

Ingredients:

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

Cooking:

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

Serving one meal consists of three small cuts.

Baked fillet with beets

Ingredients:

• 2 part mangrove fillet;
• 1 beet;
• half a lemon juice;
• salt, spices for fish.

Cooking:

1. Remove the ridge from the fish, rinse well;
2. We clean the beets from the skin and cut into circles;
3. We spread the beets on the foil, fillet on top;
4. Pour lemon juice, add salt and spices;
5. We place 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 tspmustaird;
• half a lemon;
• 1 st. l. soy sauce;
• 0. 5 garlic cloves.

Sauce preparation:

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

Preparing the salad:

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

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

"Fixing" Step

This step is designed to consolidate and hold the result. Condensation can take a long time, depending on the weight lost. The more you lose a kilogram, the longer this period lasts. Each lost kilogram should be fixed ten days. So, if 10 kilograms are lost, the step will take 100 days.

In this period, fruits, with the exception of banana, figs, cherries, sweet cherries are allowed. But no more than one fruit per day. Once a week one serving of potatoes, rice, pasta, buckwheat is allowed. At this stage, you need to adhere to a protein diet one day a week.

Menu for each day:

days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Cheese cakes with bran, tea	Chicken liver, fresh cabbage salad with cucumber	Green apple	Chicken cutlets with carrots and onions
Tuesday	Omelet with cottage cheese and herbs, coffee	Chicken fillet baked in sauce	Kefir and bran	Mackerel baked in lemon juice
Wednesday	Cottage cheese, coffee with milk	Rice with vegetables	Grapefruit	Beef chop, beet caviar
Thursday	Omelet from two eggs with pieces of chicken fillet, tea	vegetable cream soup	Piorra	Turkey fillet with salad of cucumbers, tomatoes, herbs
Friday	Fried eggs, coffee	Fish soup	Milkshake from berries and kefir	Cauliflower in egg batter
Saturday	Cottage cheese casserole with bran	Roasted turkey fillet with vegetables	apple, yogurt	Mackerel baked in lemon juice
Sunday	Chicken cutlets, tea	Stewed chicken fillet with broccoli and carrots	Orange	Cheese salad, bran, herbs, seasoned with kefir

Recipes for the Consolidation Phase

Milkshake from berries and kefir

Ingredients:

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

Cooking:

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 a slow cooker

Ingredients:

• 500 gr. chicken fillet;
• 1 cup 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 into large cubes;
2. We wash the rice, add the meat;
3. Cut the white and cauliflower roughly the same size;
4. carrots cut into rings;
5. We put all products in a slow cooker;
6. Pour through a glass of water;
7. Add 1 tsp. salt and spices to taste;
8. We set the mode to "Shutdown" for 40 minutes.

"Stabilization" Stage

At this stage, you can allow your favorite dishes and foods. The stage can be just 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 altogether;
• eat a lot of water;
• be sure to use fiber;
• Food salt as little as possible.

What the menu would 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 whole grain bread with hard cheese, coffee	Baked potatoes, slightly 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, vegetables
Thursday	Curd, coffee	Baked fish	Kefir, bran	chicken cutlets
Friday	Cheese cakes 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	Steam fish

Recipes for the Stability Phase

Beef in sour cream

Ingredients:

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

Cooking:

1. We wash the meat and cut into 2 centimeter wide strips;
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 fire and add sour cream;
5. Cover with a lid, simmer for 15 minutes.

diet salad with homemade mayonnaise

Ingredients mayonnaise:

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

mayonnaise preparation:

1. Break the egg 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 picks;
• 300 gr. cooked sausages;
• 1 can of canned peas.

Preparing the salad:

1. Chilled 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

Remember: the easier it is to lose weight, the easier it is to gain. Therefore, in order not to regain the lost kilograms, 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

Here are the reviews and results of those who have lost weight:

• 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 perweeks later, during the ". Alternate "period, I lost another 7 kilograms in two months. It was much easier to stick to the menu at this stage. The" Setting "phase lasted 70 days, after which I started adding my favorite dishesI highly recommend a diet for effective weight loss. "
• Woman, 29 years old: "Dukan diet helped a lot, I lost 20 kilograms over the whole period. I ate according to the menu for each step, exchanging the diet. At first I lost water, dI immediately lost 5 kilograms. I also had an active lifestyle. "Settle" lasted almost six months, since at first I was overweight I am still going through the "Stabilization" phase, adhering to all the recommendations, I. cook according to these recipes. "

The Dukan Diet can help you lose weight instantly. Despite the great results of following the doctor, remember that any diet has its disadvantages. 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 effectively with physical activity. If the body also consumes energy in daily life, it will quickly lead to the desired result.