Dukan weight loss diet. Dukan diet menu of all stages. What to Eat on the Dukan Diet

The Dukan diet is an effective and safe method of dealing with extra pounds. The author of the methodology created a table that indicates the time interval for each stage. Based on the recommended products, a daily menu has been developed. Judging by the reviews of people who have tried this food system, the recipes given are easy to prepare.

The Dukan Diet is a nutritional technique developed by the famous French nutritionist Pierre Dukan. It is based on the principle of the gradual introduction of protein products into the diet. The Dukan Diet has 4 stages. Phases 1-2 contribute to active weight loss, the next 2 - consolidate the result, preventing the gain of extra pounds after the end of the course.

The essence of the popular method is that by consuming predominantly protein foods, the body learns to extract energy from fat. As a result, weight loss occurs due to a decrease in the amount of fatty tissue. At the same time, muscle mass is fully preserved. The doctor has developed a special menu that allows you to diversify your diet thanks to 100 healthy protein products.

Menu for every day in the table

The Dukan Diet consists of 4 stages:

Attack. Suggests rapid weight loss.
Alternation (cruise). The alternate use of protein and protein-vegetable dishes, due to which the desired body weight is achieved.
Consolidation. Fixing the achieved result.
Stabilization. Return to the usual diet with the obligatory and indefinite observance of three simple rules (one protein day per week, walking daily for 20 minutes and eating 3 tablespoons of oat bran).

days / meals	Breakfast	Lunch	Dinner	afternoon tea	Dinner
Monday	Omelette of 2-3 proteins with pieces of chicken fillet	Kefir 0% fat with bran	Soup with turkey breast	Unsweetened cheesecakes	Baked chicken breast with natural spices
Tuesday	Low-fat cottage cheese	Yogurt with bran	Stew with sesame seeds and garlic	Cottage cheese casserole	Fish baked with herbs
Wednesday	Protein omelette with ham pieces	cheesecake	Soup with boiled chicken meat	Low-fat kefir with bran	Seafood in cheese sauce
Thursday	Boiled egg white salad with herbs	hard cheese	Spinach soup with turkey fillet	Yogurt with bran	Braised fish fillet with cheese
Friday	Protein omelette with ham slices	Kefir with bran	ear	Quail egg salad with hard cheese	Poultry cutlets in creamy sauce
Saturday	Mogul-mogul with bran	Fish fingers	Spinach casserole with soft cheese	Curd 0% fat	Salad "Sea cocktail"
Sunday	Protein omelet with cheese	Yogurt with bran	Chicken soup with meatballs	Curd pancakes	Turkey roll

Adhering to this nutrition system, you should follow the general recommendations of a French nutritionist:

limit the consumption of sugar, salt;
be sure to drink at least 2 liters of pure water per day;
exclude refined fats, canned food, marinades from the diet;
coffee, tea, vegetable juices, mineral water, herbal infusions without sweetener;
give up alcohol.

It is also important to completely eliminate oil from the diet. Products are recommended to be baked in special bags, fried in a pan with a non-stick surface, steamed.

Attack

Phase "Attack" involves the use of products of protein origin with a low percentage of fat and the amount of carbohydrates. The Dukan Diet allows you to eat protein foods without restrictions. Therefore, they are good to eat as a snack. Thanks to proteins, the energy received from food is released gradually, which prevents spikes in blood glucose levels.

Table of allowed foods that you can eat when you feel hungry.

Name	Fat content, in %
Veal	Young, lean
Ham	4
Offal (liver, chicken hearts, beef kidneys, heart)	15
Fish	lean
Skinless poultry meat	10
Cottage cheese	0
Kefir	0
Soft cheese	35
hard cheese	40
Milk	0
Seafood	12
Caviar	20

Using the listed products, you can easily create a varied menu for 7 days. It is important not to forget about oat bran, which should be consumed daily in an amount of at least 1.5 tbsp. l. Chicken eggs should be limited. No more than 2 pieces are allowed per day. To quickly achieve the desired result, it is better to eat only proteins in the first week.

Getting rid of extra pounds to a greater extent occurs during this period. Its duration is 7 days. With obesity, the duration can be increased to 10.

Cruise (alternating)

The "Alternation" phase involves alternately maintaining protein and protein-vegetable days. If you want to lose more than 10 kg, the alternation does not occur according to the standard 1/1 scheme, but at an interval of 3 days (3/1). At 15 kg - 4/1, 20 and more - 5/1.

It is necessary to exclude products containing carbohydrate compounds, starch:

potato;
cereals;
pasta;
legumes (beans, peas, lentils, etc.);
olives, olives.

Avocados are also excluded due to their high fat content.

Allowed products that will allow you to create a tasty and healthy menu for every day:

chicken eggs, quail;
lean meat, fish;
soy cheese;
spinach;
string beans;
all varieties of cabbage;
zucchini;
tomatoes;
cucumbers;
pepper;
garlic;
greenery.

Duration is determined by the number of extra pounds. When the weight loss slows down, it's time for the next phase. At the end of the second stage of the Dukan diet, most people manage to achieve their goal and lose weight.

Anchoring

The main goal of the stage is to fix the result obtained. At this time, do not expect rapid weight loss. The duration of the period is determined based on 10 days for each lost kg.

Added to the diet:

one unsweetened fruit per day (exception - grapes, banana, figs);
cheese - up to 40 g;
oat bran - up to 2.5 tbsp. l.

The third stage involves two pleasant moments:

Portion of starchy foods.
Feast of the belly.

The week is conditionally divided in half. In the first part it is allowed to eat:

several potatoes baked in their own skins, foil;
buckwheat, rice - no more than 125 g;
serving of pasta durum.

The feast of the belly implies the use of any ingredients. However, it is necessary to follow the rule - the total amount is limited to the first, second, dessert course, each of which does not exceed the average portion.

The diet of one day in the middle of the week should consist exclusively of protein foods. On the advice of Dr. Dukan, it is best to choose Thursday.

Stabilization

The main part of the Dukan diet is over. The desired result is fixed. It's time to get back to normal. After going through the first 3 stages, you can notice how eating habits have changed, the degree of self-control regarding food has increased.

To maintain a minimum weight, you must:

remember the restrictions on sweet, starchy foods;
daily use 3 tbsp. l. bran;
on Thursdays, eat only protein foods;
drink enough water;
take long walks.

This phase becomes a way of life if there are no medical contraindications.

Dukan Diet Recipes

The main phase of the Dukan diet in relation to achieving the first results is the first - attack. In the first week, it is recommended to use simple products, such as sour-milk drinks, cheeses, eggs. Heat treatment requires meat and fish.

Diet turkey dish:

wash the loin;
cut into cubes of 2-3 cm;
roll in natural spices;
bake in a special bag at a temperature of 180 degrees, 20 minutes.

It should be remembered that the dietary recipes of this stage do not involve the use of oil or other fats.

Alternation is considered a tastier period due to the introduction of vegetables into the diet. In BO day you can cook cheese casserole with spinach. For this you will need:

spinach greens - 300 g;
egg white - 1 pc.;
cottage cheese - 0%
bran - 3 tbsp. l.;
salt, spices - optional.

Chop greens. You can add dill for taste. Protein beat with salt. Cottage cheese thoroughly knead, mixing with bran. Mix dry ingredients, immerse in a ceramic or glass form. Pour in the egg, sprinkle with spices. Cook in a preheated (up to 180 degrees) oven for 20-25 minutes.

For the best effect, it is recommended to use popular among athletes protein shake. It can be drunk at any time, but the most suitable moment is in the morning on an empty stomach or after a workout. Cocktails are easy to make on your own.

To do this, you need to mix:

100 g of cottage cheese;
200 ml of kefir or yogurt;
bran.

You can also add spinach, cucumber, fresh herbs. The drink will satisfy your hunger and allow you to lose weight comfortably.

Effective weight loss is the result of a conscious and rational approach to food and lifestyle. Therefore, the final stage of the known nutritional system lasts for many years.

Do you know that there is a fashion for diets too? Most recently, everyone lost weight on the “Kremlin” and, before that, they drank kefir “like the Valley”.

Today, the most popular weight loss system is Dukan nutrition. It is followed by Hollywood stars Penelope Cruz, Jennifer Lopez, Duchess Kate Middleton and many professional models.

What caused such recognition and what is the secret of the effectiveness of this diet? Is it right for you personally?

Those who have long been passionate about diets and rational nutrition will immediately notice that Dukan is a low-carbohydrate, calorie-restricted protein diet. However, what distinguishes it from most of its kind is the division into stages, strict lists of mandatory and prohibited products, and, most importantly, guaranteed results if all the rules are followed.

Dukan's nutritional system - what is its essence?

The main point of nutrition according to Dukan is to lean on protein foods, limit fats and complex carbohydrates, and completely give up sugar. With this approach, the calorie content of food is involuntarily reduced, the metabolism is accelerated, it begins.

Dukan proposes to divide the process of losing weight into four stages: the most strict, moderate, fixing and supporting. Each of them has its own lists of recommended and prohibited products (during the protein "attack" - 72 products), in general, Ducan's allowed products include a rather extensive list. A meager menu with the same dishes is not about Dukan.

The following foods are allowed:

Meat (lean beef, veal, chicken, turkey)

Fish and seafood (tuna, hake, pike perch, pink salmon, squid, octopus, shrimp, etc.)

Dairy products (cottage cheese 0% fat, milk 0%, kefir, fermented baked milk and yogurt 0%, cheese up to 5%)

Vegetables and greens (white, red, cauliflower, broccoli, Brussels sprouts, kohlrabi, tomatoes, cucumbers, onions and garlic, zucchini and eggplant, mushrooms, radishes and daikon, green beans, bell peppers, all types of salads and leafy greens)

Fruits and berries (apples, citrus fruits, kiwi, pomegranate, strawberries, raspberries, blueberries, blackberries, cherries, peaches and apricots, melons and watermelons)

Prohibited:

All sweets and confectionery containing sugar, fructose and glucose

Cereals with a high starch content (white rice, semolina)

Starchy vegetables (potatoes, sweet potatoes, corn) and avocados

White flour pastries and bread

Sweet fruits (bananas, grapes, cherries)

Basic rules of the Dukan diet:

Rule 1. Be sure to drink water. The norm is 1.5-2 liters per day. Water is needed for the absorption of protein, which is rich in the Dukan diet. Drink a glass in the morning on an empty stomach and a glass between meals.

Rule 2. A large amount of meat can cause constipation. To avoid this, Dukan advises eating fiber-rich greens (petioles and celery leaves, arugula, parsley, dill) and be sure. They can be added to minced meat dishes, cottage cheese and salads. The daily minimum is 1.5-3 tablespoons of bran, depending on the stage of the diet.

Rule 3. Physical activity in the Dukan diet is necessary to disperse the metabolism. 3-4 moderate-intensity activities per week, outdoor work or long walks are enough.

Rule 4. Eat permitted food, when you want and how much you want until you feel slightly full. The secret is that satiety comes on faster and lasts longer. Do not skip meals: eating less than 3 times a day only slows down the metabolism.

All the pros and cons of the Dukan weight loss method

Is this way of eating ideal? On the one hand, yes.

The Dukan diet helps to give up sweets - the main culprit of excess weight in women. During it, the level of sugar in the blood drops and its sharp jumps do not occur. That is why it can be safely recommended to people with diabetes and other metabolic disorders.

This diet does not have a “pendulum” effect, when the lost kilograms quickly return when switching to a normal diet.

The result is noticeable in just a couple of days, which gives strength to follow Ducan's advice further.

The habits of control over nutrition, the right choice of products are laid. Nutrition according to Dukan is not limited by time frames, as it is completely complete. The recommendations of the fourth, supportive, stage can be followed throughout life.

There are a number of disadvantages of nutrition according to Dukan:

The Dukan diet is contraindicated in severe kidney disease, as it contains a large amount of protein products. However, after consulting with your doctor, you can follow the recommendations for the third and fourth stages.

Constipation and bad breath are frequent companions of Dukan nutrition, especially in the first two stages. The reason lies in the metabolites of animal protein. Fiber (in greens and bran), syrups with lactulose (Duphalac. Hilak) will help to solve the first problem, the second - chewing gum (necessarily without sugar!).

In the first two stages, you may encounter a lack of vitamins and fats, although the diet is quite balanced. Take multivitamins and to minimize the risk.

Due to the lack of carbohydrates in the early stages, a feeling of increased fatigue and mood swings are possible. Do not plan any important and serious matters during the “Attack”. Sweet cravings can be quelled with sweeteners and sugar-free gum.

The most difficult thing to adhere to "Dukan" is for vegetarians and those who observe fasts. They will have to replace meat and fish with dairy products and look for other compromises.

Basic stages of nutrition according to Dukan

A feature of the Dukan diet is the stages, for each of which there are recommendations.

Stage 1. "Attack" - this is the toughest, but at the same time effective stage. Its duration is 5-10 days (but no more!), during which you can lose 5-6 kg. The number of days and the degree of weight loss depend on the number of extra pounds and physical form.

The menu at this stage is limited to low-fat dairy products, chicken and turkey fillets, veal, lean fish (hake, tuna, pike perch), egg whites. Meat and fish are allowed only boiled or grilled, salt - at least, just a couple of crystals. You can add flavor with a small amount of herbs, spices, garlic, vinegar, lemon.

Stage 2. "Alternate or Cruise"- At this stage, vegetables are added to the menu. All types of cabbage, onions, tomatoes, cucumbers, zucchini, green beans are allowed. They can be boiled or baked; frying and stewing - it is impossible.

The days when vegetables are allowed alternate with purely protein days. On a protein-vegetable day, it is allowed to eat the same amount of meat, fish, cottage cheese and vegetables. For example, put a piece of fish and an equal amount of salad on a plate. From spices and seasonings, you can use a little ketchup, adjika, cocoa powder, cream. Ideally, this stage lasts until your weight reaches the desired value.

Stage 3. "Consolidation or Consolidation". The purpose of this stage is to consolidate the result, stabilize the weight for a long time and normalize the metabolism. Its duration is calculated by the formula: the number of kilograms dropped * 10 = the number of days at this stage. For example, you lost 12 kg in the first two stages, so your “fixing” will last 4 months.

It is not so difficult to withstand such a long period, as the list of allowed products is expanding significantly. In addition to what you ate in the first two stages, you can add a few small pieces of cheese, whole grain bread a day, a couple of tablespoons of sour cream or cream, fruits (except bananas and grapes). You can add cereals with a low starch content (buckwheat, corn, barley), durum pasta, legumes (, peas).

At this stage, “loads” are introduced - meals without any restrictions. Their meaning is to shake up the body and enjoy food after a difficult weight loss. At the “fixing” stage, only 2 “loads” are allowed per week on different days, for breakfast or lunch.

Stage 4. "Stabilization". If you want to keep a good figure and health for life, the principles of the diet will always have to be followed. There may be relaxations and more frequent (3-4 times a week) “downloads”, but the basis of your diet should still be proteins and vegetables. One day a week, spend on the principle of "protein-vegetable" from the second stage.

The point of dividing into stages is to not restrict food too much for a long time. It is a well-known fact that the stricter the diet, the more difficult it is to maintain it, and the more often there are breakdowns, during which the pounds lost with difficulty immediately return. If the period of strict restrictions is short, then it is much easier to withstand it.

Unlike most diets, the Dukan period of maximum abstinence does not end abruptly with a return to the previous diet. This is followed by a period of moderate restrictions, during which the habits of proper nutrition are fixed, active weight loss continues.

Diet Dukan: reviews of losing weight

There are more and more fans of Dukan nutrition every day. A lot of valuable information can be gleaned from their reviews.

Lena, 24: “... I gained 20 extra pounds during pregnancy. There is no time for sports, only the Dukan diet saves. I missed the attack due to feeding, but with the second stage, losing weight is easy. For me, the main plus is that there is no feeling of hunger on this diet. In 3 months I have already lost 8 kilograms only thanks to her and I am not going to stop! ... ".

Angela, 48: “... With age, it becomes harder to keep the weight in your hands, and the kilograms stick quickly. Dukan is just a godsend for me. I went through all the stages and have been on the support for almost a year, although there are also breakdowns during vacations and holidays. After them, I again spend a week on the "cruise". In total, I lost!”.

Inga, 30: “... I have a terrible sweet tooth and it’s very difficult for me to stick to the Dukan diet. I would have quit a long time ago if I hadn’t seen the results - in 2 months minus 10 kg with 100 initial ones. Once a week I allow myself a small treat, and again on a diet! I look forward to when it will be possible to eat whatever I want at least once a week ... ".

Lera, 28: “... First of all, I showed the Dukan diet to the trainer in the gym, with whom I consult on all matters of losing weight. He said that bodybuilders eat almost the same before competitions, and that this is ideal so that only fat leaves, not muscle ... ".

Victoria, 35: “... Dukan is ideal for meat-eaters like me, hearty and quite tasty, you just need to choose the right dishes. Another advantage is that you don’t need to cook separate dishes for yourself, with my homemade I just additionally boil the side dish. For me, the most difficult thing is to give up beer and salty snacks for it, and this is an important condition so as not to overload the kidneys! ... ".

Combine Dukan nutrition with sports or other physical activity and very soon you will find the body you could only dream of.

The diet of the Parisian physician Pierre Dukan stands out because it helps to achieve an ideal figure without hunger. A huge number of recipes allows you to make the period of weight loss easy and unobtrusive. We offer you a detailed menu and recipes for delicious dishes for each stage of the diet.

The book in which Pierre Dukan lays out the essence of his technique is called "I Can't Lose Weight". The nutritionist says that the reason for the failure of losing weight is that they simply do not know how to lose weight. What does the word "diet" mean? Hearing this term, many are frightened: they will have to undereat, give up their favorite delicacies, eat by the hour ... Dukan's program brushes aside all this.

Most strict weight loss programs have a lot of consequences. This is nervousness, decreased performance, deterioration of nails, hair and skin, poor sleep and much more. helps to get rid of extra pounds without side effects. It's all about the variety of permitted foods and the countless gourmet dishes that can be prepared from them. Pierre Ducane does not ask you to eat at certain times. By following the menu, you can eat whenever you want, even at night, and your portion can be as big as you can eat.

The basis of the diet is. The French nutritionist talks a lot about the role of protein in losing weight. The lack of this element will affect the final result of the diet: instead of a slender and toned figure, you will get a flabby and shapeless body. To fill the need for protein, Pierre Dukan made the first stage of the diet completely protein, and also gave this substance an important place in other phases.

The second product, without which healthy weight loss is impossible, is vegetables. Starting from the second stage, you will eat a lot of vegetables, the purpose of which is the constant cleansing of the gastrointestinal tract and the supply of valuable elements for the whole organism.

Pierre Dukan insists on daily use both during and after weight loss. Bran regulates the work of the stomach and intestines, literally sweeping out all the garbage from the body, including toxins. Bran itself is not the most delicious product. But for losing weight, they are a kind of lifeline. After all, on the basis of bran, you can bake bread, and even a cake with cream.

Another important rule is to drink enough fluids. Start drinking plain water in the amount of 1.5 liters per day. This will greatly facilitate and speed up the process of losing weight. In addition, water will nourish the cells of the whole organism, which will positively affect all its work. You will feel it in better sleep, even mood during the day, increased efficiency.

Pierre Dukan divided the entire period of weight loss into 4 stages. Despite the variety of the menu and the permission to eat in any quantities, many rules still have to be followed. Only by following a clear Dukan diet plan, you will achieve the desired result.

Dukan diet: menu for every day. Product table

Here is a complete list of foods that you can eat without restrictions during the diet. 72 protein products are intended for the first stage. In the second phase, 28 vegetables are added to the protein. In total, we have as many as 100 items, on the basis of which thousands of dishes can be prepared. The final 2 stages are supportive, so during them, in addition to the proposed list, you can eat almost anything you want.

Dukan diet by day, menu: attack phase

The first stage is the most effective among others. This is a real attack on weight through a protein mono-diet. In just a few days, you are guaranteed to lose from 1 to 7 kg of your weight. The duration of the phase and its result will depend on the number of extra pounds you have. So, to lose weight by 5 kg, you need only 1 day of attack, by 10-20 kg - 3-5 days, by 20 kg and more - 7 days. With a very large weight, it is allowed to observe the attack for 10 days, but no more.

General rules of the attack phase:

Eat only protein foods.
Prepare meals in any way, but without the use of oil and fat.
Reduce the amount of salt. Spices, herbs, garlic, onions, lemon juice can not only be used in cooking, but also necessary.
Drink at least 1.5 liters of water per day.
Eat 1.5 tbsp. oat bran every day.
Avoid heavy physical activity.

Attack of the Dukan diet: a sample menu for the day

Breakfast: natural black coffee without sugar, scrambled eggs with pieces of meat.
Lunch: steamed chicken fillet cutlets with natural unsweetened yogurt.
Afternoon snack: low-fat cottage cheese casserole.
Dinner: stewed fish.

Dukan Diet Recipes for Every Day: Attack Phase

Dukan Pancakes

Ingredients:

chicken egg - 2 pcs.;
low-fat kefir - 1 cup;
oat bran - 3 tablespoons;
corn starch - 4 tablespoons;
soda - on the tip of a teaspoon;
sweetener to taste;
vanillin, salt to taste.

Stir the bran in kefir and leave them in a separate container for 60 minutes. At this time, beat the eggs, adding salt, vanillin and sweetener to them. Eggs need to be beaten only a little, that is, not to the state of white foam.

Combine the egg mixture with bran and starch swollen in kefir, mix thoroughly until a homogeneous composition is obtained. Dissolve baking soda in a teaspoon of water and add to the dough. The final touch is 150 ml of boiling water, which needs to be diluted with dough. Leave the mixture for half an hour without a refrigerator.

To prevent pancakes from sticking, grease the bottom of the pan with a cloth dipped in vegetable oil. Bake pancakes over low heat.

Fish cakes with cottage cheese

Ingredients:

fish fillet - 0.6 kg;
fat-free cottage cheese - 150 g;
oat bran - 2 tablespoons;
chicken egg - 1 pc.;
fresh greens;
salt, spices.

Place the fillet and cottage cheese in a blender bowl, mix into a solid mass. Add egg and bran to the mixture, salt and season to taste. Minced fish will turn out light and creamy. Shape it into cutlets and fry them on a non-stick surface on one side. Next, place the cutlets in the oven, preheated to 200 degrees, unroasted side down. Bake for about 20 minutes.

Dukan diet: menu for every day of the phase of the cruise

During the cruise, you seem to be floating on the waves of a protein-vegetable diet. This stage is also called alternation. Completely protein days in it alternate with protein-vegetable days. The cruise phase is your main weight loss period. During this time, all extra pounds will go away. The duration of the stage for each will be different. On average, 0.5-1 kg will go away per week. Based on this, calculate the duration of the phase.

The rules remain the same. The norm of oat bran increases to 2 tbsp. in a day. It is also recommended to connect physical activity. If you don't have the time or desire to go to the gym, take a 30-minute walk every day. Your diet consists of all the products presented in the table of one hundred products.

The Dukan Diet Cruise: A Sample Daily Menu

Breakfast: a cup of natural black coffee, bran bread, scrambled eggs.
Lunch: vegetable soup in meat broth, boiled chicken;
Afternoon snack: bran pancakes, a glass of low-fat kefir.
Dinner: baked fish with vegetables, a cup of unsweetened tea.

Dukan's Protein Diet Recipes: Everyday Cruise Menu

Navy-style eggplant

Ingredients:

eggplant - 3 pcs.;
ground beef - 250 g;
onions - 1 pc.;
tomato masta - 2 tbsp;
salt, spices.

Cut the eggplant into thin strips, salt immediately. Fry in a non-stick pan until the pieces are soft and slightly golden. Add coarsely chopped onions and minced meat to the vegetables, simmer for five minutes, add spices. Stir the tomato paste in half a glass of water and pour over the vegetables. Cook under a closed lid over low heat for 10 minutes. At the very end of cooking, if desired, add greens to the dish.

Chicken with cheese

Ingredients:

chicken fillet - 0.4 kg;
- 100 g;
low-fat milk - 1 glass;
salt, spices.

Divide the fillet into portions, put them in a baking dish. Salt, add spices, pour milk and sprinkle with grated cheese. It is best to cook this dish in a mold with recesses for muffins or cookies: the milk will not spread over the baking sheet, and the chicken will turn out tender and juicy. Bake in the oven for about 40 minutes.

Yoghurt jelly cake

Ingredients:

natural fat-free yogurt - 500 ml;
fresh or frozen berries - 0.5 kg;
gelatin - 1 tsp;
sweetener - 150 g.

Dissolve the gelatine in a glass of warm water and let it swell according to package directions. Heat water with gelatin, slowly pour yogurt into this mixture, add sweetener. Stirring, achieve a homogeneous composition and pour in the berries. Stir again, pour the jelly into a beautiful shape and refrigerate to set. The cake will be ready in 3 hours.

Dukan diet: menu by day of the consolidation phase

Consolidation is the stage of consolidating the result obtained. For a losing weight person, psychologically, this is the most difficult phase. The ideal weight has already been reached, and most people no longer want to endure restrictions. But Pierre Ducane is relentless: if you stop now, all the work will be in vain and the lost kilograms will return.

But there is something to rejoice at, namely, the expansion of the list of permitted products. The following items have been added to the table:

potato;
whole wheat bread;
pasta;
fruits and berries;
wine.

These foods, unlike vegetables and protein foods, cannot be eaten in infinite quantities. So, the daily norm of fruit is 200 g, honey - 3 tsp, bread - 2 slices. Potato dishes and pasta are allowed twice a week for each of these foods. Wine can be afforded 2 times a week for 1 glass.

An important rule is the observance of one pure protein day per week. The dose of oat bran at this stage increases to 2.5 tablespoons daily.

The length of the phase depends on the total weight you lost during the diet. For every kilogram gone, 10 days of consolidation will be required.

Consolidation of the Dukan diet: a menu for every day

Breakfast: a couple of soft-boiled eggs, a slice of whole grain bread with a piece of lightly salted salmon.
Lunch: fish soup, slice of whole grain bread.
Afternoon snack: fruits or berries.
Dinner: baked meat with potatoes and vegetables.

Recipes for Consolidation

Stewed champignons

Ingredients:

champignons - 0.5 kg;
lemon - 0.5 pcs.;
dry white wine - 70 ml;
herbs, salt, pepper.

Fresh champignons do not need to be cut. Simmer them whole by adding water to the pan. When the mushrooms become soft, sprinkle them with finely chopped herbs, pour wine, salt, and pepper. Cover the dish with a lid and simmer over low heat until tender. Before serving, spread the lemon slices between the mushrooms.

Chicken with vegetables in natural yoghurt

Ingredients:

chicken fillet - 1 kg;
vegetable mixture (possible with mushrooms) - 1 kg;
low-fat cheese - 150 g;
fat-free natural yogurt - 1 cup;
salt pepper.

Cut the fillet lengthwise into 2 parts, salt and sprinkle with pepper. Place the chicken on a baking sheet and pour half of the yogurt over it. Vegetables do not need to be thawed. Immediately from the freezer, put them on the fillet, sprinkle with chopped cheese and pour the remaining yogurt. Cook in the oven at 200 degrees for about 60 minutes.

chocolate cheesecake

Ingredients:

soft fat-free cottage cheese - 0.4 kg;
low-fat milk - 0.5 cups;
stevia - 20 g;
gelatin - 14 g;
fat-free cocoa - 50 g.

Stir stevia in hot water. Dissolve gelatin in cold water, let it swell and drain. Heat the container with gelatin slightly, slowly pour milk into it, add cottage cheese, cocoa and water with stevia. Beat everything thoroughly with an immersion blender, without turning off the fire.

When the mixture is completely homogeneous, pour it into a beautiful shape and send it to harden in the refrigerator. The cheesecake will be ready in about 3 hours. The finished dish is creamy in texture, delicate and pleasant in taste, but it is perfectly separated from the mold and can be cut with a knife.

Dukan diet for 7 days: stabilization phase

The last stage of the Dukan diet lasts a lifetime. This should not scare you, because no one forces you to deny yourself your favorite dishes for the rest of your life. There are no strict restrictions for stabilization. Pierre Dukan asks you to follow a few simple rules that will help you never gain weight again.

The daily rate of oat bran increases to 3 tbsp.
1 day a week is still reserved exclusively for proteins.
The nutritionist recommends leading an active lifestyle and staying at home less. Go in for sports or take at least half an hour of brisk walking every day.
You have an amazing privilege - permission to 2 festive meals a week.

A festive meal involves absolutely any food and dish that you can eat in one meal. It can be cakes, hamburgers, ice cream - in a word, any of your delicacies. An important rule of such a meal is that you can only eat what you put on your plate - it is forbidden to take an additive.

From meat, continue to eat lean varieties.
Eat poultry without skin, choose sirloins. Wings, coccyx, legs, thighs are not recommended.
Buy dairy products with a low percentage of fat content. Pay attention to the lactose content and choose products with less lactose.
Limit the amount of salt in your meals.

Dukan diet: menu for every day for stabilization

Breakfast: a couple of slices of hard cheese, ham and eggs, a cup of natural black coffee.
Lunch: seafood with rice and vegetables, a slice of whole grain bread.
Afternoon snack: fruit salad.
Dinner: steamed green beans, grilled fish.

The Dukan Diet by Day: Recipes for Stabilization

Cheesecake "Geographic"

Dark layer ingredients:

chicken egg - 2 pcs.;
soy flour - 6 tablespoons;
apple - 2 pcs.,
cocoa - 4 tablespoons;
vanilla;
sweetener.

For the curd layer:

fat-free cottage cheese - 0.5 kg;
soy flour - 3 tablespoons;
sweetener;
lemon - 1 pc.

Apples for the dark layer should be baked. When they are ready, remove the skin from them and mash them into a pulp. Mix all ingredients, including apples, into one viscous mass. It is best to use a blender for this purpose.

Also prepare the curd layer in a blender, whipping all the ingredients. From a lemon, you only need grated zest on a fine grater.

Lubricate the form with vegetable oil. First, pour out the dark layer, place the curd on it. You can mix the layers a little with the blunt end of the knife, then in the section you will get a fancy openwork pattern. Bake in the oven at 180 degrees for 40 minutes.

Rabbit in apple juice

Ingredients:

rabbit meat - 1 kg;
apple juice - 0.5 l;
carrots - 1 pc.;
zucchini - 1 pc.;
white cabbage - 300 g;
soy sauce.

Divide the rabbit into pieces, pour over apple juice and leave to marinate for 3-4 hours. When the meat is cooked, cut the vegetables into cubes. Place the rabbit pieces on the foil, put the vegetables next to it, pour over the natural soy sauce to taste. Wrap the meat in foil and place in the oven. Cook for 30 minutes at 180 degrees.

Update: October 2018

Diet is a well-known concept that 90% of the population associates with certain restrictions in the diet for a specific period of time in order to normalize weight. However, this concept has a broader meaning and, in literal translation from Greek, means “dietary regimen”. Simply put, it is the way of life, eating habits and diet that a person or a nation follows throughout life.

In addition to the general concept, there are various types of nutrition, such as rational, therapeutic diets, vegetarianism, veganism, raw food, halal, kosher and other types in which certain foods are limited or excluded from the diet.

How safe are diets?

Of course, food preferences and the choice of a certain type of food affects human health. As for temporary diets, which involve switching to a promoted diet, they also have an impact on health, and sometimes not the best. . It would seem that these are temporary restrictions, why are they dangerous for the body?

stress for the body

A new diet, indigestion and metabolism, the destruction of adipose tissue are a real stress for the body, which is trying to adapt to new conditions of existence, giving all its strength to maintain vital functions. Particularly harmful in this case are methods that involve a sharp, rather than a gradual rejection of certain products. In another case, “decisive” ladies drive themselves into a stressful state of their body, who from tomorrow eat apples and water, but even today indulge themselves with barbecue with pita bread.

Body intolerance

This is the main disadvantage of most diets. It is rare for people who lose weight to think about possible contraindications to the chosen method of losing weight, based on the opinion of friends, acquaintances whom she helped and the weight loss process itself was easy. Deterioration of well-being and appearance is nothing more than a dysfunction of the digestive, urinary and other systems of the body, while in the sources of the diet all these negative phenomena are called “restructuring of the body”, “reaction to the destruction of adipose tissue”, etc.

Lack of vital substances in the body

For some time, substances necessary for life, but no longer supplied with food or in small quantities, will be taken from the depot in the body. However, this period is short, and vitamin-mineral or nutrient deficiency will affect both the metabolism and the functioning of internal organs, not to mention appearance.

Depression

The psychological side is one of the main ones when observing a limited diet. Primary euphoria and faith in the result after 3-5 days of following the diet are replaced by a depressed mood, apathy and can end in a nervous breakdown.

Loss of muscle mass

One of the negative effects, but very likely with low-calorie diets, since not only adipose tissue decreases, but also muscle tissue, which negatively affects both health and appearance.

Dehydration

This phenomenon is typical for salt-free diets, since the complete exclusion of salt from the diet leads to the loss of fluid from the tissues, the subsequent accumulation of toxic metabolic products and the disruption of all biochemical processes in the body.

Decreased immunity

An unbalanced diet, stress, and a slowdown in metabolic processes reduce the body's resistance to infections.

Body intoxication

The accelerated breakdown of adipose tissue leads to the formation of toxic metabolic products. At the same time, nutrient deficiency leads to a protective slowdown in all metabolic processes, including the detoxification function of the liver. Metabolic products accumulate in the body and poison it.

Change in appearance

It would seem that this is the result of all diets, and this is what they strive for. But the change in appearance may not be at all what was expected. Sagging, flabby and dull skin, an aged face, brittle hair and nails, out-of-shape breasts and buttocks, sunken eyes - this is not a complete list of all the changes that occur in the process of losing weight.

A sharp increase in the risk of any disease and the activation of dormant pathologies

An organism weakened by diets is an ideal environment for the development of any infectious process, including the activation of its own conditionally pathogenic microflora, as well as exacerbation of chronic pathologies. With a high degree of probability, after a while, diseases of the body system that has undergone the greatest change during the diet manifest. Also, against the background of impaired metabolism and hormonal levels, the risk of cancer increases.

In addition to health problems, most people experience emotional dependency on the diet after it has been discontinued. The fear of gaining extra pounds is amplified by the sacrifices that had to be made during weight loss. All this leads to the body's rejection of "forbidden" foods, the development of depression and extreme conditions in the form of anorexia or bulimia.

Dukan's protein diet - the essence of the weight loss technique

The author of the technique is the French doctor Pierre Dukan. Since its inception, the Dukan method has gained immense popularity due to the fact that a severe restriction in the diet is excluded. “Eat as much as you want,” says P. Dukan.

The doctor devoted 19 books to his innovative method of losing weight. The scientist himself has been on a diet for over 40 years and, as he himself claims, does not experience any health problems. According to the author, the technique allows you to lose excess weight, consolidate and stabilize the result without strict starvation and unbearable workouts.

The Dukan diet refers to low-carb, protein diets:

There are practically no restrictions on the amount of food consumed from the permitted category;
There is a clear list of prohibited and permitted foods;
The basis of nutrition is protein food;
Carbohydrates are significantly limited and fats are practically excluded;
The amount of salt that retains water in the body is minimized;
Alcohol is completely excluded. At the last stage, the use of white wine for cooking is allowed;
An obligatory element of nutrition is oat bran, which replaces one of the meals during the day. Bran dulls hunger, normalizes digestion and removes metabolic products;
It is important to drink enough water, 2 liters per day, necessary to reduce hunger and effectively remove metabolic products. You can drink at any time;
It is strictly forbidden to skip breakfast;
You need to lead an active lifestyle to prevent kidney problems.

Why is it possible to lose weight without the risk of gaining weight again by eating protein foods?

The digestion of proteins is accompanied by a greater loss of calories than is spent on the metabolism of fats and carbohydrates;
Protein in its pure form significantly reduces the feeling of hunger and does not retain water in the body;
Protein food increases the body's resistance to infections;
Protein does not allow the muscles to "lose weight", keeping them in good shape, and therefore eliminates skin flabbiness.

Stages, menu

The Dukan technique consists of 4 successive stages. The first two stages allow you to lose weight, and the last two - to consolidate and stabilize the achieved result. Each stage has a specific name and a list of foods that you can eat. The most important thing for losing weight is that you don’t need to count calories, eating as much as you want from the list of allowed ones. To achieve the result, you cannot follow the diet halfway, having achieved weight loss, but not consolidating the result.

The Dukan Diet: The First Phase "Attack"

The shortest and most significant stage in terms of weight loss. It is allowed to eat only protein foods. On average, attack days are observed for 5 days, ranging from 2 to 10 days, and depend on excess body weight. You can calculate the weight using a simple formula: M \u003d P - 100, where M is the mass in kilos; P - height in cm.

Meals should be regular.
You can eat as much as you want.
At this stage, strong physical activity is prohibited, a 20-minute walk a day is enough.

The list of products that can be eaten in any quantity, combination and at any time of the day:	List of prohibited products:
Beef (excluding ribs and entrecote); Horse meat (except for the lower abdomen); Veal; Offal (liver, tongue); Skinless poultry (excluding duck and goose); Rabbit; Pork, chicken, turkey ham with a fat content of 2-4%; Fresh fish (white and red); Smoked fish with fat content up to 10%; Canned fish in its own juice, without oil; Crab sticks; Any seafood; Egg white in any form, without the addition of oil. Sometimes you can and the yolk; Dairy products fat-free (0% fat content); One and a half tablespoons of oat bran daily (no more and no less), adding to dairy products or in the form of cakes; Unsweetened drinks: tea, herbal tea, sugar-free soda (1.5-2 liters per day). Spices: vinegar, cumin, garlic, onion, mustard, parsley, pepper.	Pork; Mutton; Sugar; Vegetable and animal oils; Ketchup, mayonnaise, sour cream.
	Cooking methods:
	Grilled; In a double boiler; In the oven; Boiling; Oil and fat free; You can combine products with each other.

The second stage "Alternation"

At this stage, the main weight loss occurs. It will not be as sharp as during attack days - about 1 kg per week. The duration of this stage depends on how many numbers on the scale you need to lose weight. Those. when the desired weight is reached, proceed to the next step.

Protein days alternate with protein-vegetable days. This means that on protein days you can eat the same as in the first stage, and on protein-vegetable days, cooked or raw vegetables are added to the protein, but proteins still form the basis of the diet.
The alternation scheme is selected individually. For example, 5 after 5 days, or 1 after 1.
Vegetables cannot be seasoned with oil, but you can use 0% yogurt, balsamic vinegar, garlic.
Methods of cooking vegetables: grill, steam, boil, stew, bake in the oven.
Be sure to consume 2 tablespoons of oat bran daily.
It is necessary to drink at least 1.5-2 liters of fluid per day.
From physical activity, walking is recommended for at least half an hour a day.

Allowed vegetables:	Forbidden vegetables:
cucumbers; Tomatoes; Radish; Spinach; Asparagus; Black Eyed Peas; Cabbage; Celery; Leek; Dill; Any leafy salads; eggplant; Zucchini; Mushrooms; Pepper; Occasionally, beets and carrots are allowed.	Peas; Lentils; White and red beans; beans; Potato; Corn.
	Stage features:
	The first 2 weeks the weight stops - this is normal; After 2 months have passed since the start of the diet, weight also begins to be lost more slowly due to the activation of the body's defense mechanisms (1.5-2 kg per month). Some losing weight give up without noticing significant shifts on the scales.

The third stage of the diet - the "Fixation" phase

At this stage, weight is no longer lost, but the body is accustomed to a new diet to stabilize weight. The most difficult stage from a psychological point of view, associated with the presence of a number of dietary restrictions. The duration is calculated according to the following scheme - 10 days for each kilo lost:

The menu is expanded with new, tasty products, but strict rules for their consumption are established;
The stage is divided into 2 equal halves;
6 days a week you should eat protein-vegetable food (as on the protein-vegetable days of the "Alternation" stage);
1 day a week (Thursday) should be purely protein (like the days of the "Attack" stage);
Every day you should consume 2 tbsp. oat bran;
You should drink at least 1.5-2 liters of fluid per day;
Physical activity - walking for about 25 minutes a day.

In the first half of the stage, in addition to vegetables, you can add the following products:	Explanations for new products:
2 slices of protein-bran, whole grain bread / day; 1 serving of fruit per day; 1 serving of starchy foods per week; 40 grams of cheese per day; Regular ham, roast pork, lamb ham - 1 or 2 times a week; 1 festive meal per week.	Fruits - any, except bananas, cherries, grapes, dried fruits, and nuts; 1 piece of fruit = 1 piece for large and 2 pieces for small fruits; Cheeses - hard, fat content 15-17%, 60 grams per day. The exception is goat cheese and Roquefort type cheeses; Starchy foods: durum pasta (most preferred), wheat bulgur, couscous, polenta, wheat, lentils, legumes, rice and potatoes (least preferred); Meal - festive, favorite food 1 time per day. It doesn't matter if it's chocolate cake or smoked chicken. Initially, you can impose a large portion, eat slowly, savoring the product, but do not take the supplement.
In the second half of the stage, additionally allowed:
1 serving of starchy food per week (total 2); 1 festive meal per week (total 2, but not 2 days in a row).

The fourth stage - "Stabilization"

At this stage, the final stabilization of weight occurs due to the formation of protective mechanisms that will have to be observed throughout life! The diet is positioned by its creator as proper, wholesome nutrition, therefore, at this stage, it is no longer considered as a measure to maintain a slim figure, but as a healthy lifestyle.

The basis of nutrition is the rules given at the stage "Fixing".
The main diet will be vegetables and proteins.
1 exclusively protein day also remains (Thursday).
3 tablespoons should be consumed daily. oat bran.
We must not forget about the observance of the drinking regime - 1.5 liters per day.
It is necessary to do daily walks, 20 minutes a day.

Changes in the menu regarding the protein day:

The consumption of red fish is limited: no more than 150 grams of smoked and no more than 200 grams of raw. The amount of white fish and seafood is not limited;
When eating chicken, wings, thighs and tailbone are prohibited. Turkey meat is not subject to these restrictions;
Of dairy products with 0% fat, preference should be given to those that contain less lactose;
Salt intake on this day is reduced to a minimum.

The above rules should be followed strictly, not giving yourself slack, otherwise there will be a breakdown and the body will begin to regain its previous weight!

Some recipes according to Dukan

There are many simple and affordable recipes that involve the use of approved products. However, all of them are relevant already at the last, life-long stage. At the first stages, it is recommended to choose simple food combinations and dietary cooking methods without spices (steaming, boiling), which contributes to better digestibility of food and its speedy digestion.

homemade sausage

1 kg of homemade minced chicken breast and skinless turkey thighs;
1 clove of garlic;
black pepper;
some salt;
1 cup skimmed milk.

Mix the ingredients well and let stand for a couple of hours in the refrigerator. Fill a natural or artificial casing with minced meat and form sausages. Method of preparation - steamed, grilled. You can't use shell!

Pizza

Dough: 1 head of cauliflower on a fine grater, 1 tbsp. oat bran, 2 egg whites, spices.
Filling: mozzarella cheese 7%, cherry tomatoes, slices of boiled beef.
Knead the dough, put it in a form on parchment, put thin slices of beef, tomatoes and mozzarella circles on top. Bake at 180 C for 20 minutes.

Biscuit

2 tbsp. l. oat bran;
1 tbsp corn starch;
2 tbsp skimmed milk;
2 egg whites;
3 tbsp fat-free cottage cheese;
sweetener.

Knead the dough and form cookies, put them on parchment and bake at 180 C for 20 minutes.

"Olivier salad"

boiled chicken breast - 1 pc.;
pickled gherkins - 4 pcs.;
boiled green beans;
half boiled carrots;
2 boiled eggs (or squirrels);
sauce: soft fat-free cottage cheese 2 tbsp, lemon juice 1 tbsp, salt and pepper.

Grind all the ingredients as for a classic Olivier, season with sauce.

Snack sea cocktail

boiled squid - 2 carcasses;
crab sticks - 8 pieces;
2 soft-boiled eggs.

Squid and sticks cut into circles, season with grated eggs. If desired, you can slightly salt.

The drinks

Cabbage juice is recommended for constipation. A small head of cabbage or half of a medium one is cut into pieces and passed through a juicer, consumed fresh, it can be stored in the refrigerator for no more than a day.
Smoothie juice - 6 handfuls of spinach, 2 stalks of celery, 5 handfuls of lettuce, 2 peeled apples, cut into pieces, and 1.5–2 tbsp. water, immersed in a blender - a healthy smoothie is ready.
Raspberry tea - pour 1 teaspoon of crushed raspberry leaves with a glass of boiling water, wait 20 minutes, strain, then add pureed fresh or frozen raspberries.
Water with lemon, mint or cucumber- To make the water tastier, you can add 2 slices of cucumber or a few mint leaves or a slice of lemon to a glass of water.

The Pierre Dukan diet involves a special menu, which is recommended to be compiled in the form of a table for ease of following the diet.

Contraindications to the Dukan diet

The dangers of the Dukan diet

Many nutritionists and doctors call the diet proposed by Dukan dangerous and irrational, calling the diet nothing more than a well-promoted business. For the third year in a row, the British Dietetic Association has given this diet the title of the most dangerous diet, advising to avoid it.

And here are the facts:

The almost complete rejection of fat-containing foods is unnatural for the body - to maintain normal life, 40-50 grams of fat should be supplied daily. In the absence of fat, the absorption of fat-soluble vitamins A, E, D, as well as calcium and other important minerals is significantly impaired;
The shock weight loss that occurs in the first two stages is a serious blow to health;
An unnaturally high proportion of protein food leads to a huge load on the kidneys, since protein amino acids are excreted from the body in the form of uric acid.
Protein foods shift the pH of urine to the acid side, which greatly increases the risk of stone formation.
Metabolic changes that occur as a result of an imbalance in the diet lead to the breakdown of not only fat, but also the depletion of muscle tissue. That is why many losing weight feel constant weakness,.
Carbohydrate deficiency leads to disruption of the central nervous system - memory impairment, headaches, dizziness, etc.
The lack of vitamins leads to the formation of their deficiency and the corresponding clinic.
Protein diet leads to constant constipation and bad breath.
Moreover, according to a study by T. Campbell, K. Campbell, the predominance of protein foods in the diet significantly increases the risk of malignant tumors (see).

Even the author of the technique, Pierre Dukan, recommends consulting a doctor and undergoing the necessary examinations before "sit down" on the diet he proposed. Well, we advise you to weigh the pros and cons a hundred times, considering the risks and evaluating the feasibility of losing weight in such an unnatural way for the body. There are others, much safer, and with benefits for the body, such as fitness, feasible sports, special breathing and other exercises.

Everyone knows that the Dukan diet menu for every day is presented by Dr. Pierre Dukan. He argues that the diet will help achieve optimal body weight and maintain it throughout life. What are the features of the "Attack" phase? What are the disadvantages of the Dukan diet? What is the daily menu everyone is talking about? You will learn about all this in this article.

Dukan diet menu for every day. To date, the Dukan diet is number one in the world. She has helped millions of people around the world lose weight, including celebrities such as Jennifer Lopez and Kate Middleton.

From now on, you do not need to exhaust yourself with constant calorie counting or severely restrict your diet. Dukan's innovative method is that you can eat absolutely anything while on a diet!

The essence of the Dukan protein diet

What is the popularity of the French diet? The basis of the Dukan weight loss system is a protein diet and a sharp restriction on the intake of carbohydrates and fats. Already in 3-4 days you will feel the effectiveness of a phased weight loss system. Many Hollywood stars have acquired a chiseled figure "Barbie", thanks to a well-coordinated diet for weight loss of the famous diet and exercise. Penelope Cruz, Jennifer Lopez, Prince William's wife own stunning silhouettes after losing weight with the diet of the French doctor Dukan.

Dukan Diet - detailed video information about the diet

If you think that the Dukan diet is the strictest food system, then this is a deep personal delusion. Losing weight, you will not feel the feeling of hunger that always reminds you of your existence. The diet of the French diet includes a lot of "protein" products, and protein, as you know, is the "building material" of every cell in our body. And one more important feature of the Dukan weight loss system: the lost kilograms after applying the diet do not return for several years!

Features of nutrition according to Dukan

The diet gained worldwide popularity in 2000 after the publication of the book "I Can't Lose Weight". In it, the little-known French doctor Pierre Dukan explained why it is extremely difficult for some people to lose weight, and why he quickly returns after strict diets.

According to Dukan, the human body contains a certain supply of cells that can store fat. This amount is different for each person, some fat cells have more, others have less. For those who "own" a large supply of such cells, the chances of gaining excess weight are much higher. In addition, when a fat cell is not able to contain the fat it has accumulated, it begins to divide. And the amount of adipose tissue increases exponentially.

The Four Phases of the Dukan Diet

Attack - the main weight loss, lasts up to five days;
Alternation - continuation of weight loss, lasts until the desired result, possibly several months;
Consolidation - fixing the results, the duration is calculated according to the formula ten days for each kilogram of weight lost;
Stabilization - the preservation and maintenance of results throughout life.

Each phase has its own list of products. The intensity of weight loss is determined by the observance of the main principles of the diet.

Attack - the first phase of the diet

Doctors consider this stage the most dangerous for health. Pierre Dukan himself agrees with the general opinion, therefore he gives clear recommendations for its observance. First phase. Attack | Ducan's diet.

Calculate excess weight. To calculate the weight, you can use the free calculator, which is available on the Dukan official website. The calculation is carried out in the form of filling out a questionnaire. After entering the data, an email with the information of interest will be sent to your e-mail. Averaged data can also be obtained independently. To do this, it is necessary to subtract one hundred for men and one hundred and ten for women from height in centimeters. Thus, the weight for a woman with a height of 164 cm should be 54 kilograms;
Stick to the "Attack" phase for no more than the recommended period. There is a widespread belief that in this phase a person can immediately reach the desired weight. This is not only impossible, but also dangerous! During the “Attack” it takes from one to six kilograms, the Dukan diet menu for every day begins to work correctly. Observe the duration of the phase according to the table.

If you are overweight according to the calculator up to 5 kg, then the duration of this phase of the diet for you is 1-3 days;
Overweight - from 5 to 10 kg. - duration of the "Attack" phase - 3-5 days;
Overweight 10 kg. and more - the duration of the phase is 5-7 days (up to a maximum of 9 days).

Please note that even though significant obesity is on the first stage of the Dukan diet for more than 10 days is prohibited. It is important to understand that the purpose of this stage is not to quickly lose weight by the maximum number of kilograms, but to launch the mechanisms of fat breakdown in the body.

Control your condition. The danger of the stage is the use of only animal proteins. This places a high strain on the kidneys and causes dehydration. According to a number of experts, the rapid weight loss of the first week of the diet is based on this. It has a motivating effect, demonstrating that the weight begins to decrease.

At this stage, it is important to drink a lot. Drink at least one and a half liters of fluid per day.

Eat oat bran. Take one and a half tablespoons of the product per day with plenty of water. It can be either a snack or a meal replacement.

Why does the Dukan Diet menu for every day for weight loss start with proteins? Its author believes that animal proteins are the optimal food for humans. Our body has been familiar with it since ancient times, and modern fast foods, sweets are not acceptable, since their formulas are foreign to our body.

In addition, proteins are among the most difficult to digest foods. The body spends an incredible amount of energy on their digestion, which eliminates the possibility of converting excess calories into adipose tissue. It is only important to get pure protein, without fat or with a minimum amount of it.

Allowed products on "Attack"

Lean meat: veal, beef, horse meat (with the exception of entrecote and beef sirloin), rabbit. Pork up to 6% fat - not often! Lamb is prohibited;
Offal: liver of beef, veal and poultry, kidneys and veal tongue, tip of beef tongue;
Eggs. Up to two yolks per day. Protein - unlimited per day. If you have high cholesterol, eat no more than 3-4 yolks per week;
Skimmed dairy products 0%: cottage cheese, natural yoghurts, kefir, natural, powdered milk (do not exceed 3 tablespoons per day);
Poultry (skin should not be used). A bird with a flat beak is excluded - a goose and a duck;
Lean ham (no pork skin). Fat content from 2 to 4%;
All fish, without exception: fresh or smoked, fatty, canned in its own juice.
Any crustaceans and mollusks.

All these products must be prepared without fat. You can use them without any restrictions in quantity and at any time of the day. Forget counting calories!

72 Protein Foods for the Attack Phase of the Dukan Diet

Some additives are allowed in reasonable amounts:

Tomato paste (no sugar) up to 2 tablespoons;
Rosehip decoction (from 2 tablespoons of berries);
Gelatin, agar-agar, baking powder (baking powder), yeast;
Coffee, tea, herbal teas;
Crab sticks (no more than 8 per day);
1 tbsp paraffin oil. You can use it as a salad dressing. It is advisable to dilute with carbonated water. Do not heat or use for frying;
Lemon as a condiment (do not drink like lemonade and do not eat like a fruit);
Diet Cola and other diets. the drinks;
Isomalt - 15 g;
Vinegar (balsamic or any other to your taste), soy sauce;
Vegetable oil (olive / rapeseed) 1 coffee spoon;
Gluten - 2 tbsp. l. in a day;
Cumin, parsley, onions (no more than 1.5 onions per day) and other spices and herbs;
Low-carb, low-fat protein shakes/powders;
Sugar substitutes (0 kcal), except for fructose, glucose and sorbitol, etc.;
Inulin - 15 g;
Salt and mustard in moderation (they tend to retain water in the body);
Gherkins (2 pieces a day depending on the size) are allowed as seasoning for dishes.

During the first phase, dry mouth or bad breath may occur. Don't be scared, this confirms that you are on the right track.

It is necessary:

The Dukan diet menu for every day involves a daily walk for 20 minutes and exercise;
Eat 1.5 tablespoons of oat bran per day. With intolerance to bran, you can use 1.5 tbsp. buckwheat (dry). Use with caution, since buckwheat and bran differ in their nutritional properties and are absorbed by the body in different ways. Due to excess of the norm, there may be stagnation. Cook buckwheat at your discretion (you can boil it in water, milk or steam it);
Be sure to drink at least 2 liters of water per day (coffee and tea are included in these 2 liters).

Dukan diet menu for every day, table

Monday

Breakfast: Omelet with meat, coffee.
Dinner: Cod fish soup, bran bread.
afternoon tea: Curd.
Dinner: Meat baked in foil, green tea.

Tuesday

Breakfast: Whole cottage cheese, bran bread.
Dinner: Meat soup with quail eggs.
afternoon tea: Low fat yogurt
Dinner: Fish stewed in its own juice.

Wednesday

Breakfast: Fried eggs, herring or slightly salted salmon, coffee.
Dinner: Meat cutlets without onion and bread, yogurt.
afternoon tea: Kefir.
Dinner: Boiled squid.

Thursday

Breakfast: Crispbread with bran and melted cheese, strong tea.
Dinner: Soup with pieces of fish.
afternoon tea: Cottage cheese casserole, tea.
Dinner: Baked chicken fillet, kefir.

Friday

Breakfast: Boiled eggs, kefir.
Dinner: Fish cutlets without onion and bread, yogurt.
afternoon tea: Milk, bread with bran.
Dinner: Braised beef tenderloin, tea.

Saturday

Breakfast: Fried eggs, coffee.
Dinner: Meat soup with meatballs.
afternoon tea: Yogurt, oat bran.
Dinner: Stewed mussels, tea.

Sunday

Breakfast: Whole cottage cheese, coffee.
Dinner: Soup with fish pieces, yogurt.
afternoon tea: Cottage cheese casserole or syrniki, kefir.
Dinner: Meat cutlets, yogurt.

You can change the products on the menu at your discretion, replacing meat with fish dishes, using cottage cheese in its pure form and in casseroles, cheesecakes. The diet does not indicate fluid intake, but you should remember that between snacks you should drink plenty of water, at least one and a half liters per day.

Dukan Diet Recipes

Recipe 1. Turkey stew with zucchini for weight loss according to Dukan (Dukan diet menu for every day)

Compound:

Breast fillet - 600-650 g;
Dill, rosemary to taste;
1 onion;
Medium zucchini;
Half a small carrot;
Salt.

Cooking:

Stew the diced zucchini in a frying pan with a little water under the lid. Cut the fillet and add to the pan. Grate the carrots and also place them with the turkey zucchini. Add salt and seasonings. Simmer until done.

Recipe 2. Diet pancakes from cottage cheese according to Dukan.

Compound:

Egg - 1 pc.;
Low-fat cottage cheese - 2 tbsp. l.;
Curd mass - 100 g (without sugar);
Sugar substitute - to taste, cinnamon.

Cooking:

Blend all ingredients in a blender. Heat a frying pan, put some oil on it and pour some dough. Bake the pancakes covered: fry each side for 2 minutes. Spread the cooled pancakes with soft cottage cheese and fold them into a “cake”. Sprinkle with cinnamon and serve a savory dish to the table, the Dukan diet menu for every day is now always with you.

Recipe 3. Fragrant pie with chicken and greens during the diet.

Compound:

Egg whites - 4;
Cottage cheese - 300 g;
Chicken fillet - 300 g;
Dried herbs (onions, dill);
Kefir - 150 ml;
Spices (garlic, turmeric, red pepper and ginger);
Salt - 0.5 tsp.

Cooking:

Whisk the egg whites with salt. Pass the cottage cheese, spices through a sieve until smooth. Add half of the fillet to the contents and beat with a blender.

Cut the remaining chicken into pieces and mix with curd-kefir mass. At the end, enter the proteins. Pour the dough into a mold and sprinkle with herbs. Bake in the oven on medium heat for 35 minutes.