Dukan diet: phases, menu for every day, table, recipes

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

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

Everything you need to know about the Dukan Diet

As a physician, Pierre Ducane has been developing effective weight loss techniques over the years. His development is a high-protein diet with a minimum intake of carbohydrates at a certain stage. In the first stages, all fats are completely excluded.

This technique is good because the consumption of proteins, 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 attentive to your own health, since the diet contains not only pluses, but also minuses.

Diet Benefits:

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

Minuses:

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

Stages of the Dukan Protein Diet

Dukan divided the method of nutrition into four stages. Each of them allows certain products, but preference is still given to proteins. The doctor competently composed the diet, gradually adding variety to the menu.

Stages of the Dukan Diet:

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

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

Phase "Attack"

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

Then the body gradually gets to fats, only after it uses up glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise, the weight will not rapidly decrease.

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

Such an amount of bran will not interfere with weight loss, but it will also prevent disruption of the proper functioning of the intestines, as it contains fiber.

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

Since protein is consumed in unlimited quantities, water serves as an assistant for the excretion of ammonia, a product of protein breakdown. This is the most difficult period in the diet. The stage should last no more than one week. Products are not allowed to be cooked in oil, non-stick coating, grill are used for frying. Can be baked, boiled, steamed.

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, shrimps, mussels, oysters, octopus	Salt, spices, mustard, lemon juice
Egg white	Milk 1. 5%
Kefir 0%, cottage cheese 0%, milk 0%	Crab sticks
Beef liver, chicken	1 tspcocoa 14%

A detailed menu for each day might look like this:

Days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Omelette with cottage cheese and herbs, coffee with milk	Baked chicken fillet in sauce	Kefir with bran	Baked Mackerel in Lemon Juice
Tuesday	Fat-free cottage cheese, tea without sugar	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	boiled 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	Quail meat baked	Kefir, bran	Turkey liver in a pan without oil
Sunday	Cottage cheese casserole with bran, coffee	Roasted turkey fillet	Curd with low fat yogurt	Braised chicken fillet in soy sauce

Recipes for the menu of the "Attack" stage

Omelet with cottage cheese and herbs

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

Products:

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

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 put on a slow fire;
5. Add a pinch of salt and herbs.

It makes for a light and hearty breakfast.

Baked chicken fillet in soy sauce

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

Products:

• 200 g chicken fillet;
• 1 clove of garlic;
• 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. Put 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

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.

Cooking:

1. We clean the fish from the insides, remove the gills and rinse under water;
2. We make a couple of cuts across and put 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.

Incredibly juicy and tasty fish.

Phase "Alternation"

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

The period is unlimited in time, 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 second is mixed; or two days of protein, two mixed; and so on up to five days maximum.

The more excess weight, the more days for alternation.

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, 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	Cheesecakes with oat bran, coffee	Boiled chicken breast with stewed cabbage	Cottage cheese, kefir	Baked pollock 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	Tofu cheese, green tea	Baked tuna in lemon juice
Thursday	Cheesecakes 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	Salad of cod liver, eggs, lettuce in soy-lemon sauce
Sunday	Salad of cheese, bran, herbs, seasoned with kefir	Chicken fillet stewed with broccoli and carrots	Cottage cheese, yogurt	Baked fish with grilled vegetables

Recipes for the "Alternate" stage

Chicken cutlets with carrots and steamed onions

Ingredients:

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

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. We spread the cutlets in a slow cooker with small balls;
7. We select the "steam" mode, leave for 40 minutes.

A serving for one meal consists of three small cutlets.

Baked pollock fillet with beets

Ingredients:

• 2 parts pollock fillet;
• 1 beet;
• juice of half a lemon;
• salt, spices for fish.

Cooking:

1. Remove the ridge from the fish, rinse thoroughly;
2. We clean the beets from the peel 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 put 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 tspmustard;
• half a lemon;
• 1 st. l. soy sauce;
• 0. 5 cloves of garlic.

Sauce preparation:

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

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.

Stage "Fixing"

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

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

Menu for every day:

Days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Cheesecakes 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	Baked chicken fillet in sauce	Kefir with bran	Baked Mackerel 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	Pear	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	Baked Mackerel in Lemon Juice
Sunday	Chicken cutlets, tea	Chicken fillet stewed with broccoli and carrots	Orange	Salad of cheese, bran, herbs, seasoned with kefir

Recipes for the Consolidation Stage

Milkshake from berries and kefir

Ingredients:

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

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 to the meat;
3. Coarsely chop the white and cauliflower to the same size;
4. Cut carrots into rings;
5. We put all products in a slow cooker;
6. Pour three glasses of water;
7. Add 1 tsp. salt and spices to taste;
8. We set the "Extinguishing" mode for 40 minutes.

Stage "Stabilization"

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

What the menu might look like:

Days of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Oatmeal with dried fruits, 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	Omelet, 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	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 Stage

Beef in sour cream

Ingredients:

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

Cooking:

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

Diet salad with homemade mayonnaise

Mayonnaise Ingredients:

• 1 egg;
• 250 gr. sunflower oil;
• 1 st. l. lemon juice;
• 1 tspmustard;
• 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 pickles;
• 300 gr. boiled sausage;
• 1 can of canned peas.

Preparing the salad:

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

This dish is allowed once a week.

How to get out of the Dukan diet

Do not forget: how easy it is to lose weight, it is just as easy to gain it. Therefore, in order not to return the lost kilograms, it is necessary to smoothly and gradually introduce new foods into the diet.

Especially after a protein diet, the body is able to quickly accumulate fat. 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" stage, immediately lost 3 kilograms in a week. After that, during the "Alternation" period, I lost another 7 kilograms in two months. It was much easier to stick to the menu at this stage. The "Fixation" stage lasted 70 days, after which I began to introduce my favorite dishes into the diet. The result is held in place. I highly recommend a diet for effective weight loss. "
• Woman, 29 years old: "The Dukan diet helped a lot, lost 20 kilograms over the entire period. I ate according to the menu for each stage, alternating the diet. First I lost water, 5 kilograms immediately went away. the most difficult for me and lasted 3 months. I also led an active lifestyle. "Fixation" lasted almost six months, since initially there was a lot of excess weight. I am still going through the "Stabilization" stage, adhering to all the recommendations, I cook according to these recipes. "

The Dukan Diet can help you lose weight instantly. Despite the excellent results of the doctor's followers, remember that any 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 effectively with physical activity. If the body will additionally spend energy in everyday life, it will quickly lead to the desired result.