To lose weight, you don't need to starve! On the Dukan diet, you can not only eat chops and ham, but also treat yourself to pasta, pancakes and cakes. Find recipes for baking that does not harm your figure in the article.

The Dukan diet is a unique method based on a clearly organized approach to the weight loss process. It was developed by the French nutritionist Pierre Dukan and was the result of careful research carried out by him over 40 years. The proposed nutrition system includes four stages: two - to lose weight (attack and alternation), two - to not gain it back (consolidation and stabilization of weight for life).

The Dukan Diet diet is compiled in accordance with the list of permitted foods, and they can be consumed in any quantity necessary to satiate. The author provides a detailed description of each stage and important rules, the observance of which ensures guaranteed weight loss within the specified time frame. Today, the Dukan diet is recognized as one of the most effective methods for combating obesity.

Description and rules

The principle of the weight loss system proposed by the French nutritionist is that first the body is switched to eating exclusively protein foods, the amount of which is completely unlimited. Since the process of digesting proteins is much more complex than fats and carbohydrates, this requires more effort and energy, which requires the use of one’s own fat reserves. Next, vegetables are introduced into the diet, which enrich it with fiber and vitamins. In the course of research, Pierre Dukan established 100 foods necessary for the body that have high nutritional properties, but at the same time promote weight loss.

To ensure that the fight against extra pounds proceeds systematically, the weight loss program is divided into appropriate stages designed to solve specific problems. Each stage has its own characteristics and requires adherence to a certain diet.

At the same time, there are general rules for all phases:

• the amount of salt consumed must be kept to a minimum;
• The amount of liquid you drink per day (water, tea, herbal infusions) should be about 2 liters;
• Protein products can be consumed unlimitedly, at any time.

All general and step-by-step rules of the Dukan diet must be strictly followed. Incomplete implementation of any recommendations can significantly reduce the effectiveness of the weight loss method, lead to a rapid return of lost weight, and even cause harm to health.

Advantages and disadvantages

The unique nutrition system developed by Dr. Dukan has a number of advantages:

• ensures rapid loss of body fat, especially at the initial stage, which significantly increases motivation;
• allows you to eat healthy and healthy food;
• makes it possible to adhere to a set diet not only at home, but also at work or while traveling;
• does not require calorie counting, does not impose restrictions on portion sizes and meal times.

Despite such significant advantages, the French protein diet is not without certain disadvantages. All of them are associated with increased protein consumption, therefore they concern only the “Attack” phase, as well as the protein days provided for by the diet at other stages.

The disadvantages of this diet include:

• an excess of protein in the diet, which creates an increased load on all organs, especially the kidneys, liver, blood vessels, and also leads to increased cholesterol in the blood;
• insufficient amount of fiber, which leads to constipation, intestinal microflora disorders and other gastrointestinal problems.

The disadvantages of the Dukan system can be significant if you do not follow all the author’s recommendations and use it without permission. Dr. Dukan clearly points out that you need to switch to the proposed diet plan only under the supervision of a nutritionist, which is due to the excess intake of animal proteins in the body. This is fraught with serious complications, primarily a violation of carbohydrate metabolism - ketoacedosis, which occurs due to insulin deficiency. If such deviations are not detected in a timely manner through routine tests, irreparable changes may occur in the body.

To reduce the harmful effects, it is necessary to consume a sufficient amount of water throughout the diet, which will remove the remains of protein breakdown from the body, as well as vitamin and mineral complexes to maintain it. In addition, it is very important to observe contraindications for each stage of the diet.

Where to begin

Having decided to lose weight using the Dukan diet, you cannot immediately switch to dietary restrictions. In order to achieve the desired result and at the same time not harm your health, not break down and not experience discomfort while losing weight, you need to properly prepare for the process itself. To do this, you need to consult a doctor, develop clear motivation for yourself and competently enter the dietary process.

Consultation with a doctor

Like any diet, the Dukan weight loss system is stressful for the body. Therefore, before starting it, it is necessary to undergo a medical examination in the following areas:

• do an ultrasound to check the condition of the internal organs, primarily the kidneys and liver;
• undergo clinical blood and urine tests, the results of which should confirm the absence of any pathologies.

The Dukan diet is protein-rich and involves consuming a very large amount of protein, which puts a huge strain on the liver, kidneys, and blood vessels. Therefore, if there is even the slightest disturbance in the functioning of these organs, it is necessary to abandon this technique.

Passing a medical examination and following these recommendations will help you avoid negative consequences associated with a special nutrition system. And taking into account how long the Dukan program lasts, which is considered one of the longest weight loss methods, you need to monitor your health not only before starting, but throughout the entire period of its implementation.

Protein foods greatly increase the amount of cholesterol and purines and increase liver tests. To detect pathological abnormalities in a timely manner, you need to take a biochemical blood test every month, and if any abnormalities are detected, immediately, but gently and unobtrusively, quit the diet. After this, it is better to choose another option for losing weight, and it is advisable to do this together with a nutritionist. If the Dukan method fits the bill, the next step should be to develop clear motivation.

Developing motivation

To ensure that dietary restrictions and sudden changes in diet do not cause psychological discomfort, you need to have a strong incentive to obtain the desired result. To do this, the author of the technique recommends resorting to the following tricks:

• buy something nice in a size smaller and try it on periodically, trying to “squeeze” into a dress or jeans;
• come up with incentive prizes for each achievement;
• find support from family members so that no one demands to cook dishes prohibited by Dukan.

Also, to create a stimulus, you can purchase some products necessary for the diet in advance. Not all of them are bought in regular stores, although everything from the list of permitted ones is available for free sale. But throughout the entire program, you will also need others - additional acceptable products, the so-called DOP, which will make following it much more pleasant, since they will allow you to significantly diversify your diet.

Therefore, it is advisable to buy the following “exotic” goods in advance:

• puddings (eg Dr. Oetker);
• sweetener (stevia, FitParad);
• balsamic vinegar;
• sugar-free syrups;
• low-fat cocoa;
• carob;
• gluten;
• flavorings;
• isolate (soy, whey);
• agar-agar;
• funchose;
• Shirataki noodles.

Most of the products from this list can only be purchased in specialized online stores, having previously made an order.

In addition, to develop strong motivation, you should realistically imagine the positive changes in life that will occur after normalizing your weight.

Getting into the diet

To reduce possible risks, you must enter the Dukan nutrition system gradually:

• in two weeks, reduce the amount of sugar and salt consumed, since in the first phase “Attack” you will have to completely abandon them (if this is too difficult, you can use a high-quality sweetener and soy sauce, respectively);
• gradually begin to replace wheat bread and pastries with bran cakes or other similar products recommended by Dukan;
• reconsider your drinking regime, increasing the amount of liquid you drink per day to 1.5–2 liters.

It should also be taken into account that the proposed method requires certain financial costs for the purchase of fresh and high-quality meat, fish, and other products that are mandatory for inclusion in the diet.

The Dukan diet is a protein nutrition system, at each stage of which it is necessary to perform certain actions, follow specific rules and use appropriate food products. The final result of losing weight directly depends on the correct adherence to all recommendations.

Stages of the Dukan Diet

The technique, developed by a French nutritionist, includes 4 stages, each of which has its own differences and is performed only after the previous one has been completed:

1. Stage 1 – “Attack”, the shortest in duration, is designed to activate metabolism and quickly start the weight loss process;
2. Stage 2 – “Alternation” (“Cruise”), the main phase during which direct weight loss occurs;
3. Stage 3 – “Consolidation” (“Consolidation”), a period of adaptation of the body to a new state and the recommended nutritional system, during which the result obtained is consolidated;
4. Stage 4 – “Stabilization”, the final phase of the Dukan diet, which is recommended to be followed throughout your life in order to maintain the achieved results.

Only by following a clear plan, observing the sequence and duration of all stages of the diet, can you achieve the desired result without harm to health.

How long do they last?

The duration of all phases of the Dukan program is calculated individually depending on the amount of extra pounds, personal parameters, eating habits, and lifestyle. To determine how long each stage will last, you need to use a special calculator. This program allows you to calculate the weight that is considered not ideal for a person (according to generally accepted standards), but correct specifically for his body, taking into account gender, age, and constitutional characteristics.

In any case, the duration of each stage is determined taking into account the following rules:

• “Attack” – should not exceed 10 days;
• “Cruise” – continues until the correct weight is reached (usually 7 days for each extra kilogram);
• “Fixation” – the duration is determined at the rate of 10 days for each kilogram lost.

The final phase “Stabilization” has no time limits and is best if followed throughout life.

Proper weight is the goal of the Dukan diet, which must be achieved without compromising health and mood. In the long term, this weight will need to be maintained without effort or special restrictions throughout life.

The correct weight, taking into account the profile of a particular person, is also the concept of the method. Based on it, an individual weight loss program is drawn up at each stage.

What can you eat

Like any diet, Pierre Dukan's method is based on the consumption of permitted foods and the rejection of prohibited ones. Its great advantage is that the list of dishes allowed by the rules is quite extensive and allows you to create a very diverse menu.

Authorized Products

An important component of the Dukan method is a list consisting of 100 items, of which 72 are pure animal proteins allowed for consumption from the first stage of the “Attack”, as well as 28 are vegetables that are gradually introduced into the menu, starting from the “Cruise” stage. .

The list of permitted products is presented in the table:

Everything indicated in the table can be consumed without restrictions - in any quantity necessary for saturation.

Additional products (ADP)

Pierre Dukan, in addition to the permitted products that can be consumed in any quantity, offers one more - an additional list that allows you to create a varied menu, practically without giving up your favorite dishes. From the list you can consume 2 products per day in the specified quantities or 2 servings of any one.

Additional products that can be introduced into the diet from the “Attack” phase:

• Shirataki noodles - low-calorie, rich in natural fiber, have the shape of spaghetti, but do not have their calorie content, allowed without restrictions;
• vegetable oil (olive, sunflower, rapeseed, etc.) – contains useful substances necessary for health, allowed on “Attack” – 0.5 tsp, on “Cruise” – 1 tsp, on “Fixation” – 1 tbsp. l.;
• Goji berries are a source of vitamins and minerals, allowed on the “Attack” - 2 tbsp. l., on “Cruise” and then 1 tbsp. l.

From the “Cruise” stage, a wider list of additional additional benefits is allowed:

• corn starch – 20 g (1 tbsp.);
• low-fat cocoa powder – 7 g (1 tsp);
• SOM (skimmed milk powder) – 30 g;
• soy flour – 20 g (1 tbsp.);
• soy yogurt – 1 package;
• low fat sour cream (3%) – 30 g (1 tbsp.);
• fruit yogurt without sugar (up to 17% carbohydrates) – 1 package;
• poultry sausages (low-fat) – 100 g;
• beef sausages (low-fat) – 50 g;
• hard cheese (no more than 7%) – 30 g;
• tempeh – 50 g;
• gazpacho – 150 ml;
• dry white wine – 3 tbsp. l. (for dishes);
• coconut milk (no more than 15%) – 100 ml;
• sweet soy sauce – 5 g (1 tsp).

In the specified quantities, these products can be used to prepare dishes and diversify the menu.

The French doctor's weight loss method compares favorably with all diets in that the diet includes baked goods and sweets - cookies, pancakes, chocolate, cakes, as well as pasta and special Shirataki noodles and funchose.

Of course, all these dishes are prepared according to special recipes offered by the author of the program, but they turn out quite tasty and are quite capable of satisfying a craving for sweets and starchy foods on a diet.

To prepare the dough, oat and wheat bran, corn starch, and sometimes gluten are used. You can use ginger, flax seeds, and carob as additives. It is better not to use nuts and seeds, as they contain a lot of fat.

Regarding drinks, you are allowed to consume anything that does not contain sugar. Alcohol and freshly squeezed fruit juices are prohibited only in the first two stages, and from the third stage you can drink a little dry white wine and any fresh juices in a reasonable amount. Dukan himself draws attention to the fact that you need to drink a lot of clean, non-carbonated water, which will improve your metabolism with a protein diet.

Oat bran

They are an invariable component of the Dukan weight loss system at all its stages; they are included in the daily diet and added to almost all dishes, and can also be consumed as an independent dish. The calorie content of oat bran is 110–150 kcal. Their regular intake, according to the French nutritionist, reduces the stress that the body receives when switching to a protein diet. The need for their use is due to the fact that they are able to absorb and remove waste from protein breakdown from the body, simultaneously creating a quick feeling of satiety.

Bran is the husk that remains after flour is made. For weight loss, they are much healthier than the grain itself. Of particular value is the fiber contained in bran, as well as the amino acids, vitamins, and minerals in which they are so rich.

Their neutral taste goes well with any dish - salads, cereals, meat, fish, drinks, desserts. They can be excellent substitutes for bread, which can be very difficult to give up during weight loss. Pierre Dukan recommends using oat bran, but for variety you can replace it with wheat or rye bran. It should be taken into account that the calorie content of rye is 221 kcal, wheat - 296 kcal per 100 g.

For protein nutrition, the most valuable properties of oat husks are:

• the beta-glucan contained in it binds fatty acids and significantly reduces the amount of cholesterol, which in turn cleanses and strengthens blood vessels;
• the presence of selenium ensures better protein synthesis;
• the ability to change the glycemic index of dishes helps reduce blood sugar levels;
• a large amount of insoluble dietary fiber, entering the intestines, improves metabolism, cleanses of toxins, and provides rapid saturation;
• Due to the minimal calorie content, they reduce the energy value of other dishes.

By mixing bran with kefir, you can get the perfect dinner dish that will help you fill up and perfectly cleanse your intestines overnight.

Contraindications to the use of oat husks are chronic diseases of the digestive system or exacerbations of gastrointestinal diseases. If they are consumed excessively, side effects may appear in the form of bloating and the development of hypovitaminosis.

Stages of weight loss

The individual phases of the diet that make up the entire weight loss period are a unique combination of several different techniques that Dr. Dukan combined into one system, while maintaining the uniqueness of each of them. Despite a varied diet and no restrictions on portion sizes, many rules must be strictly followed.

"Attack"

The Dukan weight loss system begins with the shortest stage - “Attack”, during which you are allowed to eat only protein. Due to too much protein load on the body, this period is limited in duration and, depending on the amount of extra pounds, the average is:

• for excess weight up to 5 kg – 1–2 days;
• 5–10 kg – 2–3 days;
• 10–20 kg – 3–5 days;
• 20–30 kg – 5–7 days;
• if you need to lose 30 kg or more in 7–10 days.

It is prohibited to extend this stage by more than 10 days.

“Attack” is a phase of acute weight loss and allows you to dramatically lose the first 2–6 kg, giving the start to more thorough weight loss in the next phase “Cruise” (“Alternating”).

General rules

At the first stage of the Dukan diet, you must adhere to the following rules:

1. Eat only protein foods.
2. Prepare dishes without fat in any way.
3. Reduce, or better yet, completely eliminate salt, replacing it with spices, herbs, and lemon juice.
4. Drink at least 2 liters of water per day, including tea and coffee.
5. Eat 1.5 tbsp. l. oat bran per day (if intolerant, you can replace them with the same amount of dry ground buckwheat).

At this stage, you should avoid heavy physical activity so as not to overload the body. But a daily walk of 20 minutes should be mandatory.

To make the most of the “Attack” phase, it is recommended to follow several recommendations that will help the body react less stressfully to a new diet. It is advisable to start the first stage while on vacation or before the weekend. This is due to the fact that at “Attack” many products are excluded from the menu, in particular those containing glucose. In most cases, this negatively affects well-being and performance; weakness, headaches, lethargy, bad breath, and the smell of acetone from the body may appear. Such symptoms are associated with glucose deficiency and the active breakdown of one’s own fat deposits, the remains of which give off an unpleasant odor. However, within 2-3 days these signs disappear. But during this most difficult period of the diet, it is better to stay at home.

To speed up the process of fat burning and removal of residual decay products, daily walks for half an hour are necessary. This rule must be followed during all phases of the Dukan diet, but is especially important during the “Attack”.

In addition, being in the fresh air improves your well-being and speeds up adaptation to a new diet. Drinking plenty of fluids also provides a similar effect.

At the first stage, meals should be frequent and in small portions, although there are no restrictions on the amount eaten. But at the same time, it is necessary to eat only approved foods included in Dr. Dukan’s table (the first 72 items).

Authorized Products

The diet on the “Attack” can be made up of the following products, defined by Dukan as allowed:

• low-fat dairy and lactic acid products;
• chicken, turkey without skin;
• lean beef, excluding ribs;
• liver (beef or chicken);
• low-fat varieties of fish (not canned);
• seafood;
• eggs (up to 2 yolks per day, whites – unlimited);
• fresh (no more than a glass).

Almost everything else in the first phase is considered prohibited, especially restrictions apply to:

• all cereals and legumes;
• pork, lamb, fatty beef, duck, goose;
• bakery products, all sweets;
• fruit;
• hard cheese;
• starchy vegetables;
• any alcoholic drinks, even weak ones;
• canned meat and fish, smoked meats.

For cooking, it is allowed to use vinegar, tomato paste, seasonings, onions, lemon juice, sweetener, and a minimum of salt. You can cook it in any way, but without using any fat. And we should also not forget about the required daily portion of bran (1.5 tbsp), which can be added to any dish.

Sample menu

Despite the strict protein diet, the menu of the “Attack” phase can be quite varied, since many different dishes can be prepared from meat, fish and dairy products if desired. To create a diet for the first stage, it is recommended to take as a basis a detailed menu for 7 days.

Menu for the week

• breakfast – cheesecakes, coffee without sugar;
• lunch - omelet with pieces of ham;
• lunch – baked chicken breast;
• afternoon snack – natural yoghurt;
• dinner - fish cutlets;
• second dinner – strawberry protein shake.

• breakfast – scrambled eggs with herbs, tea with milk;
• lunch - cottage cheese;
• lunch - Dukan soup, bran cake;
• afternoon snack – shrimp;
• dinner - liver cutlets;
• second dinner - yogurt.

• breakfast - eggs, boiled tongue;
• lunch - flatbread, coffee or tea;
• lunch – Dukan soup;
• afternoon snack - kefir;
• dinner - chicken gizzards;
• second dinner - protein shake.

• breakfast - omelet with meat pate;
• lunch – pastrami du pastrami;
• lunch – cod with mustard sauce;
• afternoon snack - sweet cottage cheese in Dukan style;
• dinner – veal, cheesecakes;
• second dinner - fermented baked milk.

• breakfast – boiled eggs with mayonnaise;
• lunch - crab rolls;
• lunch - liver pancakes;
• afternoon snack - light cottage cheese dessert;
• dinner – chicken jellied meat;
• second dinner - yogurt.

• lunch - fish cutlets;
• lunch – chicken sausage;
• afternoon snack - kefir;
• dinner - stew;
• second dinner - curd mousse.

• breakfast - bran cookies;
• lunch - crab rolls;
• lunch – baked chicken legs;
• afternoon snack – steamed fish;
• dinner - meat soufflé;
• second dinner - yogurt.

Most of the meat or fish dishes used in the Dukan system are prepared in the usual way without adding prohibited ingredients, for example, jellied meat, stewed meat, steamed fish, omelet, eggs, etc. In addition, there are many original recipes created by the French nutritionist himself.

Recipes for every day

To make the Attack stage tasty and varied, the following recipes are recommended.

Since regular mayonnaise is not allowed in the Dukan program, you can use special du mayonnaise as a sauce for any dish, which is in no way inferior to store-bought. To prepare it, mix 2 raw yolks, 250 g of soft curd, 1 tsp. mustard, a pinch of salt and sweetener. Beat everything well with a mixer. Then, continuing to beat, pour in 1 tbsp. l. paraffin (from the “Cruise” stage you can use olive) oil. The mass becomes viscous and turns yellow. After this, pour 1 tbsp into it. l. apple cider vinegar or lemon juice, mix thoroughly until a homogeneous mixture with a mayonnaise tint is obtained.

Omelette with fillings

Omelette is a common dish that can be varied as much as possible by adding various fillings or toppings. The classic method of preparation is to beat eggs, add skim milk, and beat again. The resulting mixture is already ready for preparing an omelet. You can also add to it:

• any spices;
• finely chopped greens;
• pieces of boiled meat or fish.

In addition, you can make a roll from an omelette by placing meat, liver or fish pate inside. Since the rules of the program for the first stage of the Dukan diet limit the number of yolks to 2 pcs. per day, you can prepare an omelet only from egg whites with the addition of milk, so that you can use whole eggs for preparing other dishes or for a separate meal.

Dukan soup

Dukan soup is prepared very quickly, but it turns out nutritious and tasty. This is not an ordinary soup in its traditional sense, since only meat, water and eggs are used to prepare it. You need to cook broth from any lean meat, pour in a beaten egg in a stream and season with herbs.

Du cheesecakes

• a pack (200 g) of low-fat cottage cheese;
• 2 eggs;
• 1.5 tbsp. l. oat bran;
• sweetener and vanillin to taste.

Mix everything well and fry in a dry frying pan, bake in the oven or steam.

This dish is prepared from veal tenderloin, turkey or chicken breast. The meat is first soaked in a saline solution (1 tbsp per 200 ml of water), left overnight in the refrigerator. For coating, mix any dry spices with olive oil. The fillet removed from the solution is thoroughly dried, coated and baked in the oven for 20–30 minutes.

Fish cutlets

Mix 0.5 kg of fish fillet and 150 g of cottage cheese in a blender. Add 1 egg, 1.5 tbsp. l. oat bran, seasoning to taste. You will get a light creamy mass from which you need to fashion cutlets, place them on a baking sheet and place in an oven preheated to 200° C for 20 minutes.

Crab rolls

Unwrap the crab sticks and fill them with cottage cheese and herbs, minced meat or fish filling. Roll into rolls and cut into “rolls”. You can use it with soy sauce, diluting it with boiled water in a 1:1 ratio.

Meat soufflé

Grind 0.5 kg of any lean meat from among the permitted types into minced meat along with onions. Add ¾ cup skim milk, yolk and spices. Beat the egg white and add it to the finished mixture. Place in small molds and place in the oven for 40 minutes.

Liver pancakes

Grind the chicken liver in a blender, add 2 eggs per 0.5 kg of prepared minced meat. Mix 1.5 tbsp. l. oat bran with 80 ml of milk, let it swell, mix with chopped liver, add spices. Fry the pancakes in a dry non-stick frying pan or pour into small molds and bake in the oven as muffins. Instead of liver, you can use minced chicken or veal.

Sauce dressing

This sauce is an excellent addition to meat and fish dishes. Its consistency can be easily adjusted to suit your taste. To prepare, you need to take 100 g of paste-like cottage cheese (or grind it so that there are no lumps) and 50–150 ml of kefir. Use spices, herbs and seasonings at your discretion. Beat everything well in a blender until a uniform mass is obtained.

Du-flatbread

A very healthy dish that can replace bread for those who cannot do without it. To prepare du flatbreads, take 3 tbsp. l. bran, add an egg, a spoonful of kefir, and, if desired, spices, herbs or garlic. Mix everything and fry in a non-stick frying pan.

Cheesecake

This dessert will help brighten up the “Attack” stage, which is so difficult for many. For the dough, mix oat (2 tbsp.) and wheat (1 tbsp.) bran, add 3 tbsp. l. kefir and two beaten eggs. Add a little sweetener, a pinch of vanillin and 0.5 tsp. baking powder. Knead well, place in a mold and bake for 10 minutes at 200 ° C.

For the filling, mix 400 g of well-ground cottage cheese with 2 tbsp. l. kefir and sweetener to taste. Place on a hot base and place in the oven again for half an hour without changing the temperature. Allow the finished cheesecake to cool slightly right in the mold, then remove and leave to cool completely on a wire rack.

Du-pancakes

Beat the egg well, add 1.5 tbsp. l. oat bran and cottage cheese, 2 tbsp. l. milk, a pinch of sweetener, baking powder and vanillin. The dough should be liquid with grains of cottage cheese. Bake as usual in a non-stick pan. You can eat pancakes on their own or make them filled with, for example, cottage cheese. If you intend to use a savory filling (fish or meat), then you do not need to add sweetener and vanillin to the pancake dough.

Yogurt mousse

Another very tasty and healthy dish from the dessert category. To prepare it, 1 tsp. gelatin is poured into 50 ml of milk, allowed to swell and dissolve, heating over low heat with constant stirring. Then mix the prepared gelatin with 170 ml of natural yogurt, 100 g of cottage cheese, a pinch of vanillin and a sweetener to taste. Beat with a blender until smooth. Pour into molds or bowls. Leave in the refrigerator for 2-3 hours to harden.

There are a lot of recipes for the “Attack” stage. In addition, you can come up with your own dishes, using the ingredients allowed in this phase of the diet for their preparation and changing their composition in the given recipes, at your discretion. In this case, the permissible amount of bran should be taken into account - no more than 1.5 tbsp. l., and also no more than two yolks per day.

Therefore, it is necessary to calculate the amount of bran and yolks eaten. For example, you can make pancakes from 1 tbsp. l. bran instead of 1.5, and another 0.5 tbsp. l. add to cutlets and eat everything cooked the day before. Or eat not all the pancakes from 1.5 tbsp. l.

The transition from the “Attack” stage to the “Alternation” stage is carried out immediately - 28 vegetables are introduced into the menu in addition to the 72 protein products used. This allows you to make the menu as varied as possible and significantly expands the list of dishes.

"Cruise" ("Alternating")

This stage of the Dukan diet continues until the correct weight is reached, which was calculated at the beginning of the diet in accordance with the individual characteristics of the body. As a rule, its duration is 2–6 months. The “Cruise” phase is based on interconnected, alternating cycles – pure protein (PW) and protein-vegetable (PV) days. You can choose the alternation scheme yourself - every other day (1/1) or according to other schemes - 2/2, 3/3, etc. But Dr. Dukan considers the 1/1 scheme to be the easiest and most comfortable.

General rules

Despite the chosen alternation scheme, there should be the same number of BW and BW days per month. In the process of losing weight, you can change the scheme to a more convenient one. BW days should never be increased, but if necessary (for example, after a breakdown), BW days can be added. It takes approximately 1 week to lose 1 kg of excess body weight. Once the correct weight is reached, you need to immediately move on to the next stage of weight loss.

Mandatory rules for the Alternation phase:

1. The daily norm of oat bran increases to 2 tbsp. l..
2. For constipation, wheat bran is added to the diet - 1 tbsp. l. in a day.
3. The volume of fluid consumed is at least 2 liters per day.
4. The amount of dairy products should not exceed 1 kg per day.
5. The walk should be completed within half an hour.

At the “Cruise” stage, weight loss occurs to the planned level. But you should not relax and overestimate your own strength, since this weight is not yet fixed and can quickly return.

It should be borne in mind that eating vegetables slows down weight loss, while pure proteins actively remove water from the body and promote weight loss. The return of water may look like a period of stagnation, but in fact the weight loss does not stop and after a few days on pure protein days the water will disappear again.

Authorized Products

During the “Cruise” phase, you can eat all the products from the previous phase, as well as 28 vegetables from the Dukan list.

In general, all non-starchy vegetables are allowed at this stage. The most useful for losing weight are:

• tomatoes, cucumbers, radishes, peppers;
• asparagus, green beans;
• pumpkin, eggplant, zucchini;
• all types of cabbage;
• mushrooms;
• celery, spinach, lettuce, fennel.

Carrots and beets can be consumed, but in a limited manner, since they contain sugar.

Prohibited:

• avocado;
• all legumes;
• corn;
• potato;
• all types of cereals;
• pasta, bakery products.

At this phase of weight loss, the author of the method allows the introduction of additional acceptable foods (ADP) into the diet. From the table above, you can take only two products per day or 2 servings of one. Vegetables can be consumed in any form, but when preparing dishes, you must adhere to the permitted amount of vegetable oil for each day - no more than 1 tsp.

Sample menu

The “Cruise” phase is more comfortable than the “Attack” phase, since the range of dishes expands significantly due to the introduction of a large list of vegetables and additional products (ADP) into the diet. Since the 2nd stage involves alternating protein and protein-vegetable days, each of these two cycles offers its own version of an approximate menu.

Protein day:

• breakfast – scrambled eggs, cottage cheese, coffee without sugar (with sweetener);
• lunch - yogurt;
• lunch - soup, baked fish, herbal infusion;
• dinner - shrimp;
• second dinner - fermented baked milk.

Protein-vegetable day:

• breakfast – omelet with vegetables, coffee with milk;
• lunch - vegetable salad;
• afternoon snack – bran muffins, herbal infusion;
• second dinner - yogurt.

Based on the indicated menu options, you can create diet plan for a week.

Day 1 (BW):

• lunch – cottage cheese;
• lunch – chicken cutlets with processed cheese and spicy sauce;
• afternoon snack – fish casserole;
• dinner - chicken tobacco;
• second dinner - cottage cheese casserole.

Day 2 (BO):

• lunch - milk sausages;
• lunch - du cabbage rolls;
• dinner - homemade sausage;
• second dinner - Olivier salad.

Day 3 (BW):

• breakfast – omelet, coffee with milk;
• lunch – hard cheese (up to 5% fat);
• lunch – dumplings with cold smoked mackerel;
• afternoon snack – butter buns, kefir;
• dinner – fish casserole with tofu;
• second dinner - cottage cheese dessert.

Day 4 (BO):

• lunch – scrambled eggs with vegetables;

Day 5 (BW):

• lunch – egg white omelet;
• lunch - fish cutlets;
• afternoon snack – crab rolls;
• dinner – baked breast with sauce;
• second dinner - yogurt.

Day 6 (BO):

• breakfast – scrambled eggs, coffee with milk;
• lunch – chicken bread (roll);
• afternoon snack – eggplant fan;
• dinner – chicken bread (roll);
• second dinner - cheesecake.

Day 7 (BW):

• breakfast – eggs in Polish, coffee;
• lunch - liver pie;
• lunch - royal du soup;
• afternoon snack - turkey in Italian;
• dinner – beef stew;
• second dinner – “Dream” biscuit, yogurt.

All dishes listed on the menu should be prepared according to the recipes below.

Recipes for every day

To create a diet at the “Cruise” stage, you can use all the dishes from the “Attack”, and also significantly diversify it with the help of a wider list of permitted and acceptable additional products (ADP).

Milk sausages

Soak 1 tbsp. l. gelatin in a glass of milk, let it swell and heat to dissolve. Prepare minced chicken and beef fillet (0.5 kg each), pour gelatin into it, add another glass of milk, whites of 3 eggs, 3 tbsp. l. skimmed milk powder (SMP), salt and seasonings to taste. Mix well, transfer to a pastry bag, squeeze onto cling film and wrap in the shape of sausages. Boil as usual.

Chicken cutlets with melted cheese

Mix 0.5 kg of minced chicken with chopped and fried onion and two grated processed cheeses. Add 1 egg, salt and season to taste. Place the mixture in the refrigerator for half an hour. Then, with wet hands, form cutlets, place on a baking sheet, and bake in the oven until golden brown.

Spicy sauce

Take 250 g of soft cottage cheese and thick yogurt, combine, beat well with a fork. Add finely chopped greens, 2 tsp. mustard and horseradish, salt to taste. Mix everything well again until you get a thick, smooth sauce.

Fish casserole

To 1 kg of minced fish add 4 eggs, 6 tbsp. l. starch, seasonings and salt to taste. Mix everything and place in the multicooker bowl. Cook for 1 hour in the “Baking” mode.

Chicken tabaka

Remove the skin from the chicken, cut the front part, and unfold it to make a flat carcass. Place in a mixture of equal parts soy sauce and balsamic vinegar for 2 hours. Then grate with spices to taste, place in the oven and bake at 150° C for an hour.

Cottage cheese casserole

Beat 400 g of cottage cheese with 3 eggs, 4 tbsp in a blender. l. COM, 1 tbsp. l. corn starch and sweetener to taste. Pour into the mold, bake in the oven for 40 minutes at 180° C.

Disassemble the cabbage head into leaves, dip them in boiling water, and boil for 10 minutes. Chop the carrots and onions, simmer in a frying pan with a little water, let cool a little and add to the minced chicken. Salt, add seasonings, mix well. Form cabbage rolls by wrapping the minced meat in cabbage leaves. Simmer another portion of onion in a frying pan with carrots, garlic and a small amount of tomato paste.

Line the bottom of the pan with raw cabbage leaves, place cabbage rolls on top and pour in the filling so that it completely covers them. Boil over low heat for half an hour.

Liver cake with carrot and cheese filling

Beat in a blender 0.5 kg of chicken liver, 3 eggs, half a glass of milk, 2 tbsp. l. oat bran, a few cloves of garlic, 1 tbsp. l. corn starch. Add salt, pepper and mix thoroughly. Bake pancakes.

For the filling, grate 2 boiled carrots and 150 g of low-fat cheese. For the sauce, mix thick yogurt with chopped garlic, finely chopped herbs, salt, and spices. Place pancakes in a heap, brush with sauce and sprinkle with carrot and cheese filling.

Royal du soup

Bring 1.5 liters of water to a boil, add finely chopped onion, bay leaf, salt, pepper and 250 grams of salmon. Boil for 15–20 minutes. At the end of cooking, sprinkle with herbs.

Cheesecake

Beat 700 g of cottage cheese well with a blender. Add 150 ml of yogurt, yolks of 4 eggs, 3 tbsp. l. corn starch, vanillin and sweetener to taste, mix thoroughly. Beat the whites until stiff and gently fold into the mixture. Bake in the slow cooker for 1 hour without opening the lid. After turning off, leave for another half hour with the lid closed.

Chicken bread (roll)

Add 1 grated carrot, finely chopped 2 onions, 2 eggs, a little garlic, salt and seasonings to taste to the minced meat (600 g). Stir, place in a mold, bake in the oven at 180°C for an hour.

Eggplant fan

Cut the eggplant lengthwise into several strips, without cutting all the way through, to create a kind of fan. Sprinkle with salt, let the juice flow and rinse after half an hour. Cut 2 tomatoes into slices and chicken breast into slices. Place the eggplant on a baking sheet, brush each strip with mayonnaise, place breast plates and tomato slices between them. Bake for half an hour, checking doneness with a toothpick. The filling can be changed to suit your taste.

Pumpkin porridge

Place the pumpkin cut into small pieces into a slow cooker, pour in milk, sprinkle with 2 tbsp. l. bran, salt or add sweetener to taste. Turn on the “Porridge” mode and cook for the prescribed time.

Zucchini pie with mushrooms and meat

Cut 2 zucchini into thin slices, line the pan with an overlap, brush with a mixture of 3 beaten eggs with 3 tbsp. l. yogurt. Place minced meat on top, fried champignons on top, sprinkle with dill. Pour in the remaining egg-yogurt mixture. Bake for 40 minutes at 200° C.

Curd cheese pie

Grate 400 g of hard cheese, add 3 eggs, seasonings and spices. Mash 400 g of cottage cheese with a fork, add 2 eggs, 2 tbsp. l. bran, a pinch of soda. Place the curd mixture in the mold, making sides, and top with the cheese mixture. Bake for 40 minutes at 180°C.

Fish casserole with tofu

Remove 200 g of boiled fish from the bones, grate 200 g of tofu cheese, and beat in 1 egg. Spices and salt to taste. Mix thoroughly, place in a mold, bake for half an hour at 180° C. You can prepare a sauce for the casserole from cottage cheese, yogurt, garlic and herbs.

Creamy buns

Mix 2 tbsp. l. SOM (skimmed milk powder) with egg. Vanillin and sweetener to taste. Fill the molds with dough and bake for 15 minutes at 180° C. It is important not to overbake, otherwise the buns will be dry.

Dumplings with smoked mackerel

For the dough, mix 250 g of cottage cheese, 2 tbsp. l. corn starch, egg. For the filling, remove bones and skin from 1 smoked mackerel and mash with a fork. Make dumplings in the usual way. Place in boiling salted water and cook for 5 minutes after surfacing. You can make any filling according to your taste.

Olivie

Cut boiled eggs and carrots, cucumbers, boiled breast meat, onions, and blanched green beans into small cubes. Salt, seasonings to taste, season with natural yogurt or mayoise.

Eggs in Polish

Cut hard-boiled eggs in half. Remove the yolks and grind them in a blender along with 50 g of chicken meat, 2 tbsp. l. cottage cheese, 2 tbsp. l. yogurt and 2 tsp. mustard. Finely chopped dill, pepper and salt to taste. Stuff the egg white halves with the resulting mixture, forming balls. Place them in a baking dish and top with a mixture of cottage cheese and yogurt. Microwave for 6 minutes.

Turkey in Italian

Cut the turkey fillet into slices, beat, salt and pepper. Pour 100 ml of milk into a baking tray, place the pieces of meat and bake in the oven for 10 minutes. Beat 2 egg whites until stiff peaks form, adding a pinch of salt, a mixture of Italian herbs, and chopped herbs. Pour the mixture over the meat and place in the oven for another 10 minutes.

Liver pie

Beat the whites of 4 eggs until stiff peaks form. Mix the remaining yolks with 300 g of cottage cheese, 3 tbsp. l. corn starch, add half a teaspoon of baking powder, salt and spices to taste. Beat with a mixer, add the whites, beat with a mixer again until fluffy.

Prepare the filling from chicken liver fried with onions (0.5 kg) and two finely chopped boiled eggs. Pour half the dough into the mold, then add the filling and fill with the remaining dough. Bake for half an hour at 180° C.

Biscuit “Dream”

Mix 20 g corn starch, 6 tbsp. l. milk powder and 1 tsp. baking powder. Separately, beat 4 eggs with sweetener and 0.5 tsp. salt until thick foam. Continuing to beat at low speed, add the dry mixture to form a thick, shiny mass. Grease the mold with vegetable oil, pour out the dough, place in an oven preheated to 160° C and bake for about 40 minutes until a dark golden crust appears. Turn off the oven and leave the biscuit to cool for half an hour without opening the door. This sponge cake turns out very fluffy when baked in a slow cooker.

Cut the cooled cake in half lengthwise. You can use different creams for lubrication. The fastest and most delicious is cottage cheese mixed with Greek vanilla yogurt and lemon zest.

All the above recipes are very simple, their dishes are prepared quickly and turn out really tasty. Using these technologies, you can easily come up with your own culinary masterpieces and lose weight with great pleasure.

“Consolidation” (“Consolidation”)

The third stage of the Dukan diet, aimed at consolidating the results obtained, is psychologically the most difficult phase. The reduction in body weight to the planned level has already been achieved, so dietary restrictions seem unnecessary to many. But if you break the rules of the program now, then all previous efforts will be in vain, and the lost kilograms will return.

Basic Rules

The duration of the “Consolidation” stage is set depending on the number of kilograms lost - 10 days for each. So, when losing 30 kg, you need to stay at this stage for 10 months (300 days). An added bonus is that during this phase the weight continues to drop by about 1 kg per week.

During the third stage, the following rules must be observed:

1. One day a week should be purely protein, during which you need to eat as in the “Attack” phase. You need to choose this day carefully, since it will remain like this for a very long time, ideally for the rest of your life. Pierre Dukan advises making Thursday protein-rich.
2. Daily consumption of oat bran remains mandatory, but only 2.5 tbsp. l., as well as 2 liters of water.
3. Walking should take at least half an hour a day, but increasing its duration will only be beneficial.
4. It is very important at this stage to monitor your health and, if necessary, consult a specialist.

The “Consolidation” phase differs significantly from the two previous stages of the diet in that there were only two requirements - some foods were allowed, others were prohibited. At the third stage, many more conditions are established and there are individual recommendations for almost every day.

Also during this period, very pleasant innovations are added - days when you are allowed to eat starchy vegetables and the so-called “feast” days, when you can eat your favorite food without restrictions.

The established number of days of the “Finding” stage must be divided in half. During the first half, one serving of starchy vegetables per week and one “belly feast” are allowed; in the second half, two servings and two feasts are allowed, respectively.

Authorized Products

Each week of this period contains four types of diet:

1. Squirrels.
2. Proteins + vegetables.
3. Proteins + vegetables + starchy foods.
4. Feast.

In accordance with these, during the week there should be:

• 1 protein day;
• 1 day protein-vegetable with the inclusion of starches;
• 1 day of feasting (2 days in the second half of the phase).

All other days are protein and vegetable days.

An approximate weekly meal plan could be as follows:

• Monday – protein and vegetables;
• Tuesday - feast;
• medium – protein and vegetables;
• Thursday – protein;
• Friday – protein and vegetables;
• Saturday – protein and vegetable with starchy foods;
• Sunday – protein and vegetables (in the second half of the phase – feast).

Each of these days has its own permitted dishes, so the menu must be compiled individually.

Protein day

The most difficult stage of the Dukan system is “Attack”. But you cannot think that you can forget about it after completion. Protein days are present in all phases of this program, helping to more actively lose weight and then maintain it at the achieved level. During stage 3, one day a week should be protein, when you need to eat only dishes high in animal protein, adding a small amount of sauces and spices allowed on the “Attack”.

The author of the method considers Thursday, the middle of the week, to be the most suitable for a protein diet. It will be quite difficult to maintain fasting during or immediately after the weekend. But if you wish, you can choose any other day for yourself when it will be easiest to eat proteins.

The diet of such days includes:

• lean meat;
• poultry, except duck and goose;
• offal;
• lean fish;
• seafood;
• low-fat dairy products;
• eggs (whites in any quantity, yolks - no more than 2 per day).

You can also add spices and sauces that do not contain sugar, a little mustard and salt, sweeteners, and paraffin oil.

You can cook food in any way, but without using fat. It is better to use cooking, steaming, stewing or baking. Serving sizes are not limited - you can eat all permitted protein foods in any quantity.

Protein-vegetable day

Proteins in combination with vegetables form the basis of nutrition during the “Consolidation” stage. In terms of diet, such diet days are similar to the “Cruise” phase. Some vegetables are added to the indicated protein day dishes:

• tomatoes, peppers, cucumbers;
• eggplants, mushrooms;
• pumpkin, zucchini;
• any cabbage;
• green beans;
• greenery;
• radish;

They, just like proteins, are not limited in quantity.

In addition, per day you can consume:

• 50 g whole grain bread;
• 50 g of hard cheese with minimal fat content;
• 200 g of fruits (except bananas, dates, grapes, raisins);
• a portion of lamb, pork or bacon.

Taking into account the expansion of the list of permitted dishes, the diet is varied, tasty and nutritious.

Protein-vegetable day with starchy foods

On such days, a few foods containing starch, one of the fast carbohydrates, are added to the diet of the previous days. This innovation begins to prepare the body for the transition to a standard diet, in which carbohydrates most often predominate. But you need to introduce carbohydrates into the menu gradually, which is what these days of the “Consolidation” phase are aimed at.

The basis of the diet is the protein and vegetable set from the previous days. Plus one is added to it, and from the second half of the phase - two servings of carbohydrates (starchy foods).

The following starch-containing products are allowed in the following quantities:

• legumes – 210 g;
• pasta made from coarse or whole grain flour – 180 g;
• regular pasta - 140 g, undercooked - 170 g;
• large unpeeled rice – 160 g;
• white rice, corn – 130 g;
• couscous, polenta – 200 g;
• baked or boiled potatoes in their jackets – 120 g;
• mashed potatoes (with 0.5 tsp butter) – 100 g.

feast

This is the easiest and most enjoyable day of the entire Dukan program, during which you can eat whatever you like and even drink a few glasses of wine, although only at one meal. The main diet is compiled according to the principles of a protein-vegetable day.

In the first half of the “Consolidation” phase, one such day per week is allowed, in the second - two. But even these days it is necessary to follow several rules:

• dishes for the feast need to be prepared in advance, choosing them so that the meal is aimed not at filling the stomach, but at satisfying a passionate craving for something forbidden, that is, you need to arrange psychological relief, for which you need to eat what you want, and not what is at hand;
• Portions of each dish should be measured before eating and never add more, eat slowly, savoring every bite;
• if some kind of feast is planned, the diet must be planned so that the feast falls on that day.

Getting used to dietary restrictions throughout the diet, many are afraid to make such serious concessions. But you should know that the feast is not a recommendation, but a mandatory stage of the program, which requires strict implementation.

Therefore, you should not be afraid or refuse it. It is better to fully enjoy the abundance allowed.

Sample menu

The weekly menu for the “Consolidation” stage can be compiled at your own discretion or use the example below.

Monday (protein-vegetable):

• breakfast – pancakes with meat filling, tea;
• lunch – scrambled eggs with vegetables;
• lunch – chops with cauliflower, vegetable salad;
• afternoon snack – cottage cheese pie;
• dinner - zucchini pie with mushrooms and meat;
• second dinner – kefir-beetroot cocktail.

Tuesday (feast):

• breakfast – omelet with vegetables, coffee;
• lunch - milk sausages;
• lunch - any dishes at your discretion, wine;
• afternoon snack – liver cake with carrot and cheese filling;
• dinner - homemade sausage;
• second dinner - Olivier salad.

Wednesday (protein-vegetable day):

• breakfast – soft-boiled eggs, coffee with milk;
• lunch – vegetable salad, mushrooms;
• lunch – chicken soup with mushrooms, vegetable stew, kefir;
• afternoon snack – bran muffins, herbal infusion;
• dinner - liver cutlets, cabbage salad, tea;
• second dinner - seaweed, yogurt.

Thursday (protein):

• breakfast – cottage cheese casserole;
• lunch - fish cutlets;
• lunch – chicken sausage;
• afternoon snack - kefir;
• dinner - stew;
• second dinner - curd mousse.

Friday (protein-vegetable day):

• breakfast – omelet with ham, coffee with milk;
• lunch – pumpkin porridge in a slow cooker;
• lunch – chicken bread (roll);
• afternoon snack – eggplant fan;
• dinner – chicken bread (roll);
• second dinner - cheesecake.

Saturday (protein-vegetable, with carbohydrates):

• breakfast – liver pancakes, tea;
• lunch - vegetable stew;
• lunch – Finnish cream soup, fish cutlets;
• afternoon snack – squash caviar;
• dinner – baked breast, sauerkraut;
• second dinner - yogurt.

Sunday (protein-vegetable day):

• breakfast – cottage cheese, coffee without sugar (with sweetener);
• lunch – squash caviar, yogurt;
• lunch - soup, vegetable stew, herbal infusion;
• afternoon snack – boiled breast, tea;
• dinner – cabbage salad, scrambled eggs;
• second dinner - fermented baked milk.

The “Consolidation” stage is the simplest in terms of menu creation. To prepare dishes, you can take the recipes of the two previous phases, and also use additional recipes suitable for the diet, starting from phase 3, on those days when the consumption of carbohydrates is allowed.

Recipes for every day

Salads

Salad with lightly salted salmon: chop lettuce, cherry tomatoes, 150 g each of salmon and Feta cheese, a green apple, 2 cucumbers, season with a mixture of lemon juice and olive oil, taken in equal proportions. Add salt and pepper to taste.

“Home Alone” salad: chop 150 g of boiled squid, 1 avocado, 1 grapefruit, 100 g of cheese, 2 tomatoes and 2 eggs. Season with a mixture of lime juice and olive oil, adding salt, sugar and pepper to taste.

Soup Recipes

Finnish cream soup: cook broth from 2 liters of water and 300 g of salmon fillet, adding chopped onion. Fry another onion along with carrots in a small amount of oil. Throw 2 chopped potatoes, a bay leaf and fried vegetables into the boiling fish broth. Salt and pepper. When the potatoes are cooked, pour in 100 ml of low-fat cream and herbs.

Light onion soup: boil 100 g of rice until half cooked in 2 liters of water, add chopped onion, 2 potatoes and 1 carrot. Separately, fry 2 onions in vegetable oil; when ready, add two chopped tomatoes. Place the roast into the soup and let it boil a little. Sprinkle with herbs.

Second courses

Beef ribs: chop the ribs, rub with salt and spices, leave for half an hour, then fry in oil until crusty. Add vegetables cut into strips - onions, carrots, peppers, tomatoes, as well as grated apple and garlic. Simmer, add shredded cabbage and simmer for another 40 minutes. At the end of cooking, sprinkle with finely chopped herbs. Add salt if necessary.

Fish meatballs: mince the fish fillet along with the onion, add a little cooked rice, 2 eggs, salt and pepper. Mix everything well. Form into balls and bake in the oven until golden brown.

Dessert Recipes

Chocolate Dukan style: mix skim milk, COM, low-fat cocoa powder in equal proportions. Sweetener and flavoring to taste. Pour the mixture into the mold and place in the freezer for 5 hours.

Apple sambuca: soak 6 g of gelatin in 70 ml of water, allow to swell and dissolve, heating slightly in a water bath. Peel apples (0.5 kg), bake, prepare puree. Sweetener to taste. Beat 2 whites until the mass doubles. Add gelatin and beat for another 5-8 minutes. The mass should acquire a creamy tint. Place in bowls and leave in the refrigerator until hardened.

There can be many recipes for the “Consolidation” stage. Using the above recommendations, you can prepare a variety of dishes at your discretion. If all recommendations are correctly followed, you can approach stage 4 of “Stabilization” with a well-fixed weight.

"Stabilization"

The last stage of the Dukan diet is no less important than all the others. The correct weight has already been achieved and fixed, but it is the “Stabilization” phase that will allow you to maintain it for the rest of your life.

1. Never overeat, eat only until you are slightly full.
2. Every day use 3 tbsp. l. oat bran
3. Monitor your daily fluid intake - drink at least 2 liters.
4. Have one pure protein day every week
5. Lead an active lifestyle - walk, avoid the elevator, move more.

Authorized Products

There are already quite a few prohibited foods at this stage of weight loss, and their absence is tolerated quite calmly. First of all, these are sugar and fructose. By the beginning of “Stabilization,” the body has weaned itself off sweets and there is simply no need to accustom it to it again.

When choosing permitted dishes, you must follow the following rules:

• vegetables can be consumed in any quantity;
• fruits – once a day, one serving (for example, one apple, one persimmon or two plums);
• cheeses – hard varieties of low fat content, excluding goat and blue cheeses;
• meat - lean types;
• poultry - without skin, preferably sirloin;
• dairy products – low-fat and low-lactose;
• salt - in limited quantities;
• bread – rye, whole grain, no more than 100 g;
• starchy foods - no more than two per day;
• The daily norm of bran is 3 tbsp. l.

If all the previous phases of the Dukan diet were completed correctly, then at stage 4 the body has already adjusted to a new mode of operation, actively breaks down calories, does not create fat reserves, and fully absorbs nutrients.

During the “Stabilization” phase, there is a transition to a healthy diet and complete elimination of bad eating habits: the tendency to overeat, stress eating, etc.

Sample menu

The “Stabilization” phase is an example of a balanced diet, the basis of which is food rich in proteins, fiber and complex carbohydrates.

A sample menu for this phase of the diet is as follows.

• breakfast – a slice of whole grain bread with cottage cheese, coffee with milk;
• lunch - broth with noodles, cutlets;
• afternoon snack – apple-curd pancakes, fermented baked milk with bran;
• dinner - fish with vegetables, baked under a cheese crust.

• breakfast - omelet with slices of tomatoes, tea;
• lunch – mushroom soup, whole grain bread;
• afternoon snack - nalistniki with curd filling and fruit sauce, yoghurt with bran;
• dinner – shrimp with soy sauce, herbal infusion.

• breakfast – oatmeal, coffee with milk;
• lunch – green borscht, boiled breast, Greek salad;
• afternoon snack – a portion of liver pie, tea;
• dinner - veal meatballs, kefir with bran.

• breakfast – cottage cheese casserole, coffee with milk;
• lunch - veal cutlets;
• afternoon snack – kefir with bran;
• dinner – chicken soufflé.

• breakfast – omelet, cheese, tea;
• lunch - onion soup, chops, fruit;
• afternoon snack – cottage cheese, kefir with bran;
• dinner – fish baked with vegetables, tea.

• breakfast – cottage cheese with fruit, green tea;
• lunch - puree soup, chicken nuggets, whole grain bread;
• afternoon snack – zucchini pancakes, kefir with bran;
• dinner - mussels.

• breakfast – chocolate muffin, cheese, coffee;
• lunch - chicken broth, egg, whole grain bread;
• afternoon snack - cottage cheese, kefir with bran;
• dinner - fish casserole.

By following this diet and having a protein fasting day once a week, you can maintain not only the acquired weight, but also health, vigor, and beauty for a long time.

Recipes for every day

At the “Stabilization” stage, the list of recipes becomes almost unlimited. New ones are added to all previous dishes that were allowed in the first three stages.

Meatballs

Grind 1 kg of beef heart and chicken breast, as well as 1 onion, in a meat grinder. Add 2 eggs, spices, salt, 1 tsp. soda Knead well, form meatballs, roll in oat husks. Add a drop of vegetable oil to a heated frying pan, place the meatballs, fry under the lid until browned on both sides. Pour in tomato sauce, diluting it with a little water, and simmer until done.

Chicken pie

Mix 4 tbsp. l. oat bran and kefir, add 2 eggs, 200 g soft cottage cheese, 1 tsp. baking powder, salt. Pour the dough into the mold and place in a preheated oven for 8 minutes. For the filling, add chopped onion, 1 egg, 30 ml of milk, salt and pepper to 0.5 kg of minced chicken. Place all this on the dough and put it back in the oven. Bake for 40 minutes.

Meat cheesecakes

Mix minced chicken or turkey (300 g) with onion, egg, garlic, salt and pepper minced through a meat grinder. Good hit. Mix grated cheese with cottage cheese and herbs. Season to taste. Form minced meat into balls and place on a baking sheet. Make indentations with the bottom of the glass and fill them with cheese and curd filling. Bake for 40 minutes at 200° C.

Coffee ice cream

Grind 2 yolks with 2 tsp. sweetener. Pour 1 tsp. ground coffee with half a glass of water, bring to a boil, strain, add 2 glasses of hot milk and mashed yolks. Heat until thickened over low heat with constant stirring, without bringing to a boil. Place in the freezer, removing it several times and whisking well.

Pierre Dukan argues that the greatest benefit from the Stabilization stage can be obtained if it is made unlimited in time. Having reached this phase, a person acquires the ability to control his appetite and not give up excesses, but to prepare delicious, delicious dishes from the right products.

Original recipes by Pierre Dukan

The author of the method specially published books - “350 recipes for the Dukan diet” and “Recipes for a multi-cooker for the Dukan diet”, using which you don’t need to think about what to cook for every day, but you can cook with pleasure and enjoy delicious food.

The best of the "350 Dukan Diet Recipes"

Here are easy-to-prepare and universal recipes that are suitable for use at all stages of the diet, starting with the “Attack” phase.

Thai chicken broth

Place 2 breasts in a saucepan and add 2 liters of water, boil until half cooked. Add chopped onion, bunch of cilantro, kaffir lime leaves and lemon grass. Cook for 2 hours at a low boil.

Chicken soup with poached egg

Boil 2 breasts in 1 liter of water. Add a chopped bunch of green onions. Reduce heat. Take 3 eggs, pour each into a separate cup, and then into the boiling broth, without stirring, so that the eggs remain whole. Let simmer for another 5 minutes, turn off and leave to steep for 15 minutes.

Tofu soup

Pour 1 liter of cold water into a saucepan, place 1 chicken fillet in it, bring to a boil, cook over medium heat for 20 minutes. Remove the breast, cut into small cubes and add them back to the broth. Hard boil 1 egg, finely chop along with a few tofu cubes and add to the broth. Place the second egg raw into the boiling soup. For taste - a little lemon juice, garlic, salt and pepper.

Oat bran soup

Boil 2 chicken fillets in 1 liter of water for 20 minutes, skimming off any foam that forms. Then remove the breasts, cut into small cubes and return to the broth. Add finely chopped onion and a small bunch of green onions. Season with spices to taste, salt and pepper. Beat in the raw egg without stirring and let simmer for 5 minutes. Before turning off, add 1.5 tbsp. l. oat bran, bring to a boil and remove from heat. Serve sprinkled with finely chopped dill.

Egg Yolk Soup

Boil 1.5 liters of lean beef or veal broth. Separate the yolks from 8 eggs, pour in 0.4 liters of broth and beat until smooth. Rub through a sieve, cook in a water bath until thickened, cool, cut into pieces. When serving, heat the remaining broth and pour over the cubes, add herbs.

Canned fish soup

Boil 1 liter of water, add salt and chopped onion. Open 2 cans of canned fish in its own juice, mash the fish with a fork, and add it to boiling water along with the juice. Boil for 5 minutes, add finely chopped dill.

Okroshka with kefir

Cut 2 hard-boiled eggs into cubes, 2 pieces of lean ham or boiled breast, chop green onions and dill. Mix, pour 2 cups of low-fat kefir, add 1 tsp. vinegar, salt and pepper to taste.

Crispy chicken wings

Remove the skin from the wings, rub with chopped garlic, grated ginger, sugar-free soy sauce (Kikkoman), and other spices to taste. Place in the refrigerator for a day. Then put it in a mold and place it in the oven on grill mode. After 7-8 minutes, when the juice has released, turn over and bake for another 5-10 minutes. Be sure to remove any remaining skin before use. This dish is not recommended to be consumed often, but only as a festive dish.

Shish kebab in yogurt

Cut 0.5 kg of breast into pieces, pour a glass of yogurt. Spices to taste. Mix well and refrigerate for 2-3 hours. Then thread the pieces of meat onto wooden skewers, alternating with onion rings. Bake in the oven in grill mode. Separately fry 2 onions, pour in the remaining marinade, bring to a boil and immediately turn off. Use as a sauce for barbecue.

Chicken nuggets

Cut 4 chicken breasts into small flat squares. Separately, lightly whisk 2 yolks. Salt and pepper to taste. Pour 4 tbsp into a bowl. l. oat husks. Dip the fillet pieces in the yolks, then in the bran. Fry without oil until the nuggets turn white.

Turkey in milk

Take 1 kg of turkey fillet, rub with salt, pepper, and nutmeg. Place in a dish with a non-stick bottom, pour in milk to cover at least 3/4 of the piece of meat. Add 5 minced garlic cloves. Cook for 5 minutes at a low simmer, then transfer to an oven preheated to 210°C. Bake for about an hour, turning the fillets every 10 minutes. After turning off, leave covered, without removing from the oven, for 10 minutes. Serve with the resulting milk sauce.

Chicken Tandoori Escalopes

Prepare a sauce from finely grated ginger root (2 cm long), chopped 3 cloves of garlic and 2 green capsicums, add a glass of yogurt, 2 tsp. Tandoori masala seasonings. Mix everything thoroughly until smooth. Take 6 chicken breasts, make cuts on each, and coat with the resulting sauce. Leave to marinate overnight in the refrigerator. Bake in the oven at 180°C for 20 minutes.

Chicken jellied meat

Remove the skin from a chicken weighing 1.5 kg, cut it into pieces, pour in 2.5 liters of water to cover the meat. After boiling, skim off the foam and collect the fat. Cook for 1 hour. Then add salt, onion, bay leaf, pepper and garlic. Let it boil for another 15 minutes. Prepare gelatin as directed on the package. Strain the broth, separate the meat from the bones. Boil eggs hard. Place the chopped meat and half the eggs into a dish. Add diluted gelatin to the broth and pour over the meat. Place in the refrigerator.

Chicken pate

Fry 0.5 kg chicken breasts in a greased frying pan for 5 minutes on each side. Grind in a meat grinder with 2 onions and 5 gherkins. Add 100 ml of yogurt, pepper, salt, nutmeg to taste. Place in a tray and place in the refrigerator to cool for 2 hours.

Liver soufflé

Fry 250 g of chicken liver, add a chopped clove of garlic, a finely chopped bunch of parsley, 2 yolks, stir. Beat the remaining whites until foamy, add to the mixture, add salt and pepper. Place in a mold and bake for half an hour at 180° until golden brown.

Chicken liver terrine

Fry 300 g of chicken liver. Collect the juice formed during frying and dilute it with 3 tbsp. l. raspberry vinegar. Salt and pepper the liver, grind in a blender along with a bunch of tarragon and 150 g of cottage cheese. Pour in the juice and vinegar, stir thoroughly. Place into molds. Leave in the refrigerator for a day.

A selection from “Multi-cooker recipes for the Dukan diet”

Cooking in a slow cooker according to Dr. Dukan's recipes can be done quickly and without any trouble. You just need to mix all the ingredients and turn on the desired mode for the specified time.

Crab stick bread

Finely chop 300 g crab sticks. Add 8 eggs, 3 tbsp. l. cottage cheese, 1 jar of tomato paste, a little finely chopped parsley. Add salt, pepper, mix thoroughly. Grease the multicooker bowl with oil, add the mixture, and cover with a lid. Turn on the “Baking” mode and cook for half an hour. To obtain a golden brown crust, turn the bread over and turn on the same mode for another 15 minutes. Let cool and then remove from the bowl.

Fish pie

Prepare minced fish. Beat the whites of 3 eggs into a thick foam and add them to the yolks. Mix 6 tbsp. l. cottage cheese, a little garlic, parsley, green onions, 3 chopped crab sticks, minced fish and an egg mixture. Season with salt and pepper and pour into a greased bowl. Bake in the “Baking” mode for 40 minutes.

Turkey in milk

Cut 1 kg of turkey fillet into small cubes, add salt, pepper, nutmeg, chopped garlic. Stir, place in a bowl, pour in 1 liter of milk. Cook on the “Stew” mode for 1 hour. Then turn on “Baking” for 10 minutes, during which stir the mixture 2-3 times.

Turkey cutlets

Cut the turkey fillet into 4 pieces, fry each on the “Baking” mode for 10 minutes. Separately mix 100 g of cottage cheese with 4 tbsp. l. mustard, 2 tsp. pink pepper. Brush each piece of fried fillet with the resulting sauce and sprinkle with thyme. Roll up the rolls and wrap each with parchment paper. Place in a bowl and cook in “Baking” mode for 20 minutes. Turn the rolls over and turn on the same mode again for 20 minutes.

Turkey timbale

Cut 250 g turkey fillet into thin strips. Separately mix 3 tbsp. l. cottage cheese with chopped onion, finely chopped parsley, crushed clove of garlic, juice of 1 lemon, salt and pepper to taste. Place turkey strips and curd mixture in a bowl in alternating layers, with the top layer of meat. Cook on “Baking” for 35 minutes.

Beef meatballs

Mix 750 g of ground beef with a chopped medium-sized onion, 2 crushed cloves of garlic, and a beaten egg. Add herbs, spices, sugar-free sauces (Worcestershire, Chinese plum), salt, pepper to taste. Form meatballs. Fry on “Baking” until golden brown on each side. Then leave in this mode for 15 minutes to finish cooking.

Roast veal

Cut 1 kg of veal into cubes, add salt and pepper, and place in a bowl. Turn on the “Baking” mode and fry for 10 minutes. Add chopped onion, chopped garlic clove, 1 cup low-fat meat broth, herbs, salt and pepper to taste. Cook for 2 hours in the “Stew” mode.

Veal liver

Cut 400 g of veal liver into pieces, fry for 20 minutes in the “Baking” mode. Salt, pepper and place in another bowl. Cut 3 onions into thin rings, fry for 5 minutes in a greased bowl on “Baking”. Add 2 tbsp. l. raspberry vinegar, 2 tsp. thyme, 1 bay leaf, fried liver. Stir, turn on the “Stew” mode and cook for half an hour.

Omelette with seafood

Beat 3 eggs with 100 ml of milk, spices, salt. Grease the multicooker bowl with oil, fry the finely chopped onion and chopped garlic clove. Add 500 g of frozen seafood, lightly fry. Pour in the milk-egg mixture and cook for 25 minutes on “Baking”.

Sea bass with mint and cinnamon

Pour water into a bowl, add cinnamon and mint, and place a steaming rack on top. Place the prepared sea bass fillet, lightly salted and rubbed with seasonings. Cook for 25 minutes in the “Steam” mode.

Marble roll

Rinse and dry 700 g of chicken fillet with napkins. Cut into small cubes, place in a bowl, add 4 chopped garlic cloves, 30 g gelatin, 1 tbsp. l. ground red paprika, dry herbs, pepper and salt to taste. Mix everything, place in a baking bag and secure the edges securely. Place in the multicooker bowl and cook for 1 hour in the “Baking” mode. After finishing cooking, wrap the roll in cardboard in the shape of a cylinder without removing it from the bag and tie it with thread. Place in the refrigerator for 12–14 hours to completely harden.

Oatmeal cake

Separate the whites from 4 eggs and beat them until foamy. Mix 4 tbsp. l. cottage cheese, 4 yolks, 4 tbsp. l. wheat bran and 8 tbsp. l. oatmeal, zest, cinnamon or other flavoring, sweetener to taste. Gently fold in the beaten egg whites, stir and place the dough into a greased bowl. Bake for 1 hour on the “Bake” setting. After the time is up, let the cake cool and only then remove it from the bowl.

Cottage cheese casserole

In a deep container, mix 400 g of cottage cheese with 2 eggs, add 6 tbsp. l. oat bran, sweetener to taste, 1 tsp. baking powder, vanillin, lemon zest. Mix everything thoroughly. Grease the bowl with vegetable oil, lightly sprinkle with bran, and lay out the dough. Bake for 40 minutes on the “Baking” setting.

Lemon pie

Separate the yolks of 3 eggs, beat with sweetener. Add 300 ml cold water, juice and zest of 1 lemon. Pour into the multicooker bowl and cook for 10 minutes on the “Stew” program until the mixture thickens. Beat the remaining whites, adding a little salt and sweetener, into a thick foam, add to the warm yolk-lemon mixture. Bake for half an hour on “Baking”, then 20 minutes on “Warming”.

Dishes prepared in a slow cooker are ideal for the Dukan diet. Their preparation requires virtually no fat, and the method of baking, stewing, and steaming perfectly meets the requirements of a healthy diet.

Diet options

If the classic version of the Dukan diet seems very complicated, incomprehensible, or is not suitable because it takes too long, you can first try a light version of this method, designed for a week. Also, this express method can be an excellent start for further weight loss on the “real” Dukan diet. The author of the method also offers a version of his diet for vegetarians, pregnant and lactating women.

Express (Light) version

A simpler and faster 7-day version of the Dukan diet is called the “Ladder of Nutrition” and the “second front” in the fight against excess weight by the author of the method. According to the French nutritionist, his classic 4-step weight loss program is very effective, but its conditions are unbearable for many. This simplified version of the diet is designed for such people, which may well become a trial one. In addition, it is perfect for those who lost weight on the “first front”, but the weight has already partially returned, and there is no strength or desire to begin such a long process from the very beginning.

The “nutrition ladder” is a less strict French diet that allows you to lose about 0.7–1 kg per week. The entire period is divided into 7 steps (days), at each of which the list of permitted products is expanded.

For example, the first day is protein, on the second day vegetables are added to proteins, on the third day fruits are added, and so on. The first days are the most difficult, and then the body quickly adapts to the new diet.

The rules of the light version allow the consumption of small amounts of carbohydrate foods, fats, sweets and alcohol. This technique is absolutely safe, has no contraindications, is easy and simple to follow, and practically does not require giving up your favorite foods. The weight will go away slowly, but with a guaranteed result.

Basic Rules

The Nutrition Ladder program is based on more gentle dietary restrictions, which are based on the principles common to the Dukan diet:

1. The daily water requirement is from 2 liters.
2. Mandatory inclusion of 20 g of oat bran in the daily diet.

The express diet is designed for 7 days, during which you must follow the specified rules and eat according to the menu below.

Sample menu

The diet should be composed as follows.

Day 1 is all protein. Allowed:

• eggs;
• lean meats;
• low-fat dairy products.

Day 2 – protein and vegetables. Allowed:

• vegetables other than potatoes.

Day 3 – vegetable-protein. Allowed:

• everything according to the diet of the previous day;
• fruits other than bananas and grapes.

Day 4 – vegetable-protein. Allowed:

• everything according to the diet of the previous day;
• 2 slices whole grain bread.

Day 5 – vegetable-protein. Allowed:

• everything according to the diet of the previous day;
• 50 g low-fat cheese.

Day 6 – mixed. Allowed:

• everything according to the diet of the previous day;
• legumes, potatoes or durum wheat pasta.

Day 7 is the final day. Allowed:

• everything according to the diet of the previous day;
• dessert and wine or beer (your choice).

Meals should be frequent and in any quantity. You also need to eat 1.5 tbsp every day. l. oat bran.

You need to leave the program within 10 days, following the diet of the sixth day. In the future, it is necessary to balance the diet by reducing the amount of fats and carbohydrates consumed.

The Dukan Light Diet is a protein diet, but its menu is healthier and gentler on the body than the classic version. At the same time, proper distribution of different types of foods throughout the day contributes to the development of correct eating habits in the future, which contributes to long-term maintenance of the achieved weight.

For vegetarians

At its core, the Dukan diet is protein and meat, but the author of the method offers a version of his method for vegetarians. Moreover, the difference in approaches is minimal: to lose weight, vegetarians only need to replace meat with appropriate plant-based products containing protein. There are no other differences in the diet other than the exclusion of meat and fish.

Protein sources

• eggs;
• dairy products;
• Soy meat;
• tofu.

Eggs and milk are widely used in the classic Dukan diet.

Soy meat is one of the main components of a vegetarian diet, which is included in a large number of dishes. Tofu is one of the healthiest meat replacement options. It contains a lot of protein and calcium with no carbohydrates.

In addition, a lot of protein is found in some plant foods. For example, in legumes, oats, soybeans, lentils, rye.

Sample menu

Drawing up a menu for vegetarian weight loss according to the Dukan system can be based on the same principles as the classic version. But meat dishes must be replaced with protein-vegetable ones.

Sample menu for vegetarians:

• breakfast - whole grain bread, coffee with milk;
• lunch - cottage cheese dessert;
• lunch – stewed vegetables, soy steaks;
• afternoon snack - omelette;
• dinner – tofu apple pie.

When creating your own menu based on the above, you should take into account that it should include:

• a large number of vegetables;
• proteins of plant origin.

Also, starting from stage 3, you should include starch-containing foods in your diet.

For pregnant and lactating women

Pregnancy and breastfeeding affect a woman’s figure and weight. With the normal physiological course of these processes, everything is quickly restored after childbirth and cessation of breastfeeding. But in most cases, women have to deal with the problem of excess weight, which can be easily solved using Dr. Dukan’s technique.

During pregnancy

During pregnancy, a woman always gains weight, which should correspond to the norm (8–12 kg), depending on the personal parameters of the body and the number of previous pregnancies. But if there is a predisposition to obesity or due to other circumstances, the amount of extra pounds may significantly exceed the acceptable limit. In such cases, you can control your weight using the Dukan diet, the author of which suggests using his method both to prevent the appearance of excess weight and to get rid of existing weight.

Prevention

For women who have a predisposition to obesity or who want to maintain their figure after pregnancy and childbirth, the best preventive measure would be to adhere to the 3rd stage of the diet during the entire period of bearing a child - “Consolidation” (“Consolidation”), slightly modified specifically for the needs of a pregnant woman.

To do this, the rules of this phase need to be somewhat simplified:

• cancel the protein fasting day;
• eat 2 servings of fruit every day;
• use dairy and fermented milk products not low-fat, but 2% fat.

All other rules for this phase remain unchanged.

Weight loss

If a woman has excess body weight, which can increase significantly during pregnancy, the best way to lose weight will also be the 3rd stage of the diet. However, it needs to be strengthened with some restrictions, refusing:

• from starchy products;
• from so-called feasts.

In this case, the protein fasting day must be observed.

In case of severe obesity, when complications during pregnancy and childbirth are possible, you can use stage 2 of the diet – “Cruise”, especially in the early stages, but always under the strict supervision of a doctor.

After childbirth

How a woman can regain her previous weight after giving birth depends on whether she breastfeeds.

For nursing mothers

During breastfeeding, no strict diets should be followed so that dietary restrictions do not affect the development of newborns. You can use a lighter version of the 3rd stage of the diet, in which you must follow all the rules, but:

• refuse a protein day;
• add a second portion of fruit;
• use dairy products with 2% fat content.

It is also necessary that the diet be as complete and balanced as possible.

In the absence of lactation

The process of losing weight in the absence of breastfeeding can begin immediately after returning from the hospital. When the weight gain does not exceed 5-7 kg, to restore the prenatal form, it is recommended to start the Dukan diet immediately from stage 2 according to the 1/1 scheme, and then continue according to the established plan - go to stages 3 and 4. If the weight gain is significantly higher than normal, then the full 4-step diet should be followed.

Diet breakdown

Like any diet, the Dukan method has its limits and limitations, which you want to break quite often. Therefore, a breakdown can happen at any time and at any stage. If it is single, then nothing bad will happen, but you must adhere to certain rules without changing the established diet. When failures become systematic, they can seriously affect the results of the entire weight loss program and generally make it pointless.

The main reason for failures on the Dukan diet is that the list of prohibited foods includes quite a lot of foods, most of which are very accessible. Therefore, most often a breakdown occurs when there is nothing useful with you that you are allowed to snack on, and everything forbidden can be bought at every turn.

If a breakdown occurs during any phase of the diet, you must:

• increase water consumption;
• increase physical activity;
• arrange an extraordinary protein day if the breakdown was significant, or two protein days if the forbidden was consumed in large quantities.

Disruption on "Attack"

Having failed at the first stage, it is important to be able not to stop the diet in the hope of starting to lose weight next time, but to continue it, no matter what. In this case, you just need to extend the “Attack” phase by 1 or 2 days.

This approach will increase the overall duration of the program, but will not affect its results in any way. In any case, it will be better than quitting and starting the whole process several times. However, you need to remember that the “Attack” period should not last more than 10 days.

Breakdown on the Cruise

If you break your diet at this stage, you must take the following steps:

• reduce salt intake and increase the amount of water you drink per day to ensure intensive circulation and free elimination of fluid;
• increase the intensity and duration of physical activity;
• ensure quality sleep and make it last longer;
• add a protein day at the end of the phase.

The main thing is to pull yourself together, not give up on your diet, increase your motivation and continue to lose weight, following the recommended diet with a vengeance.

Failure at "Consolidation"

At this stage, in case of a breakdown, you also need to increase physical activity and extend the entire phase by 1–2 days. You can’t suddenly stop and start all over again. It is necessary to go through the “Consolidation” stage, even if the failure occurred once, twice, or became systematic. You need to concentrate as much as possible and focus on the end result so as not to completely break down.

To prevent breakdowns, it is important to remember a few rules:

• at the “Cruise” and “Consolidation” stages, the weight comes off slowly, but this is not a reason to break down and lose hope of achieving the desired shape;
• throughout the diet, only what is permitted for consumption should always be available and at hand;
• You should never blame yourself for a breakdown, since guilt often leads to eating.

Immediately after a breakdown, you need to increase your physical activity as much as possible, and reward yourself with something pleasant for any victories and achievements. The effectiveness of a diet largely depends on willpower, which allows you to resist any temptations and continue to lose weight, even after breakdowns.

The weight doesn't go away

At different stages of the diet, weight may stop or even begin to gain. There are quite a few reasons for this and they may be associated not only with violations of the program rules, but also with biological or other factors.

Causes

Weight loss can be caused by:

• excessive salt consumption;
• vegetable days in the diet;
• drinking insufficient amounts of water;
• premenstrual cycle in women;
• abuse of additional products (ADP);
• eating insufficient food;
• low physical activity;
• breakdowns;
• body resistance.

The very first thing that many of these reasons lead to is the accumulation or lack of water in the body.

Excess fluid

This situation occurs quite often during protein-vegetable alternation, since some vegetables help retain moisture in the body. Unremoved liquid adds 1 kg to the weight for each liter. At the same time, you should take into account the importance of consuming enough water on the Dukan diet, so you should never reduce its volume in order to reduce the indicator on the scale.

To avoid fluid retention, you need to minimize salt intake. Also, if swelling occurs, you can drink diuretics, preferably herbal teas of suitable action, rather than chemicals. If everything is normal with the body, weight will definitely begin to decrease during protein days.

Lack of water

If your weight stays the same, the reason for this can be not only excess, but also insufficient water consumption, leading to its lack in the body. Water is an important participant in metabolism, especially during the Dukan diet. Therefore, you should not forget to drink 2 liters of water daily.

In addition to pure water, you can drink green tea, herbal infusions, as well as any drinks that do not contain sugar. It should also be taken into account that drinking liquid (from among those allowed by the rules of the diet) significantly reduces the feeling of hunger, which helps to reduce the amount of food consumed. Moreover, with a sufficient supply of water, the liver stops secreting it from all the food received and begins to break down fats. Thus, for sustainable weight loss, it is very important to adhere to the amount of water recommended by Pierre Dukan - 2 liters per day, without exceeding or reducing it.

Biological cycles

A biological feature of the female body that is often associated with weight changes is the menstrual cycle. During certain periods of these cycles, the active production of a special female hormone, estrogen, begins, which is considered a dangerous enemy of weight loss. It can increase hunger and interfere with the removal of water from the body, which leads to weight gain before menstruation in 70% of women.

At any stage of the Dukan diet, a “program failure” can occur if it coincides with a woman’s “special” biological cycle. Weight gain on such days is absolutely normal, but you need to try not to deviate from the established rules.

Then, after the end of the specified period, the weight will quickly return to its original level and the weight loss process will continue.

Abuse of DOP

Since Dr. Dukan allows the consumption of not only 100 permitted foods, but also some types of so-called permitted foods, many begin to eat them in excess. However, it should be borne in mind that if the amount is exceeded, they can significantly influence processes in the body and delay the achievement of the desired result.

To shift the weight and start losing it again, you need to completely give up acceptable foods. This will allow the digestive system to readjust and wean itself off them. When the weight starts to come off again, they can be returned to your diet, but in permitted quantities.

Body resistance

If all the rules of the diet are strictly followed, but weight loss has stopped, this means that the body has begun to resist it. The main thing is not to give up, but to continue doing everything as before, despite the lack of results. Quite quickly the body will get used to it and give in.

To speed up this process, you can take several simple measures:

• check the amount of food you eat - it is quite possible that there is not much food, but, on the contrary, too little, so the body plays it safe and puts aside reserves;
• focus on physical activity - you must walk for at least half an hour every day, and with a sedentary lifestyle - up to 1.5–2 hours;
• avoid breakdowns - after each violation of the diet, you need to strictly follow the instructions for several weeks, increasing the duration of the corresponding stage and the entire diet as a whole.

In order to prevent the appearance of weight stagnation, it is necessary to strictly follow all the rules of the diet and not stray from the rhythm established in the first days. To do this, it is recommended to keep a food diary and constantly track the amount you eat.

Prevention

Pierre Dukan gives several tips to help avoid breakdowns, stagnation and any other diet violations:

• consume less salt, replacing it with spices;
• use a minimum of acceptable products, and if possible, completely abandon them in order to lose weight faster and healthier;
• if you suspect excess fluid in the body, drink herbal infusions with a diuretic effect, but periodically and in moderation;
• during the hot season, freeze cubes of water or any permitted drinks and dissolve them instead of drinking;
• take cold showers more often to keep your body in good shape;
• increase physical activity, but exclude strength exercises that lead to muscle building.

The best assistant in the fight against excess weight is considered to be sufficient motivation and willpower. If you endure to the end without stopping halfway, then in addition to achieving harmony, you can achieve personal growth and significantly increase self-esteem. Achieving a goal, despite difficulties, is not only an opportunity to lose weight, but also a life principle that helps you achieve everything you want.

Harm and contraindications

Since nutrition at different stages of the diet is very different, each of them has its own negative aspects and contraindications.

For the "Attack" phase

This stage is a classic protein diet, during which you are allowed to consume only foods with a high content of animal protein and some bran. Such a menu can cause the greatest harm to the kidneys, since they will need to remove a huge amount of salts contained in the meat. With renal failure, the amount of uric acid increases significantly, which is fraught with the deposition of salts in all joints, primarily in the toes. This leads to the development of gout, which is accompanied by severe pain at night.

Also, an excess of animal protein in the diet negatively affects the cardiovascular system, and a lack of healthy fats significantly reduces the elasticity of the walls of blood vessels and disrupts normal blood flow, and also deprives the heart muscle of protection, which increases the risk of coronary disease and stroke. When following the Dukan program, it is very important to get your blood tested to monitor your cholesterol levels. If the indicator is exceeded by 2–2.5 times, you should immediately abandon this diet.

The second thing that is dangerous about any protein diet is the lack of vitamins and minerals, which provokes the development of many disorders in the body, including liver dysfunction, and in women it leads to menstrual irregularities and can even lead to infertility.

Thus, the following health problems are contraindications to carrying out the protein “Attack” phase:

• renal and liver failure;
• tendency to cardiovascular diseases;
• high blood pressure (hypertension);
• joint diseases;
• reproductive system disorders.

If at least one of these pathologies occurs, you should abandon this method of losing weight, especially when the “Attack” phase is expected to last more than 1–2 days.

For the "Cruise" phase

The second stage of the diet can aggravate the damage caused to the body during the “Attack”, significantly worsening the condition of blood vessels, kidneys, liver and other organs. Its negative impact is due to its longer duration compared to the first phase - 1 kg of excess weight requires a week of alternating protein and vegetable days. Therefore, if you have 20, 30 or more excess kilograms, this stage of weight loss may drag on for 1–2 months.

With such prolonged and uncontrolled use of the recommended diet, you can completely destroy the kidneys, “wear out” the walls of blood vessels and raise blood pressure to a critical level. Therefore, it is necessary to follow the Dukan diet only under the supervision of a doctor, especially if your body weight is significantly higher than normal and a long period is required to reduce it.

For the “Consolidation” phase

This period is less dangerous for the body, but can also cause harm in the presence of these contraindications. Especially in the “Consolidation” phase, exacerbations associated with the negative effects of the entire diet may occur if the recommendations at the previous stages were violated.

The only absolutely harmless period of Dr. Dukan’s program is its last phase – “Stabilization”, during which a completely balanced diet is offered. But taking into account the harm from the previous stages, the benefit from this period may turn out to be insignificant.

results

The uniqueness of the French weight loss method is that if all rules and recommendations are strictly followed, it invariably gives a positive result. Moreover, it turns out to be effective even in cases where almost all other diets fail.

You should not expect rapid weight loss on the Dukan diet - it is designed for long-term use, its results are stable, and the lost weight does not return. But, of course, only subject to strict adherence to the author's instructions.

The high effectiveness of the Dukan diet is due to the following factors:

• it is tolerated relatively easily, without moral discomfort caused by strict restrictions;
• allows you to create your own menu using simple recipes;
• rapid weight loss begins from the first days.

The results of the diet are also impressive: the first 2–3 kilograms are lost in the first stage in just 5–7 days. During stage 2, approximately 1 kg per week is lost. Thus, in the first month, on average, you can get rid of 5–8 kilograms, in 3 months – 15–18 kg. It should be borne in mind that each body reacts differently to new nutritional conditions, so weight loss will also be individual.

Video review from a nutritionist

Diet type- low carbohydrate

Weight loss- 3-5 kg ​​per week

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

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

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

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

Before starting the diet, you can calculate your ideal weight using our free Dukan diet calculator. After this, you will know exactly how much weight you need to lose, as well as the approximate duration of each phase.

The Dukan power system consists of several phases.

"ATTACK" phase

In the first phase, you need to attack your fat cells and turn on the process of breaking down fat tissue.

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

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

From 10 to 20 kg 3 - 5 days

From 20 to 30 kg 5 - 7 days

From 30 kg or more - 5 -10 days

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

1. Eliminate boiled beef and veal, rabbit, pork and lamb, goose and duck from the diet. Meat can even be eaten fried, but oil and sauce should not be used when frying.

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

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

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

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

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

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

Second phase - “CRUISE”

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

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

1. You alternate one to five days on pure protein (as in the “Attack” phase) with one to five days when vegetables are added to protein foods:

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

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

If you want to lose 20 to 30 kg, we recommend alternating: 5/5

2. Consumption of oat bran is increased to two spoons per day.

3. The duration of your daily walk increases to 30 minutes.

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

The alternation scheme can be changed at any time
In this phase the following are allowed:
- 1 teaspoon of low-fat cocoa;
- 1 tablespoon of starch;
- 2 tablespoons of soy cream;
- 1 teaspoon of cream 3-4%;
- 2-3 drops of oil in a frying pan;
- 30 gr. cheese less than 6% in dry weight (we don’t have that in kosher);
- 3 tablespoons of white or red wine;
- 1 tablespoon of Heinz ketchup;
ONLY TWO ACCEPTABLE PRODUCTS PER DAY are selected from this list.

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

Example of a daily menu “Proteins + vegetables”:
Breakfast: coffee or tea, two small low-fat yoghurts or 225 g low-fat cottage cheese, a piece of lean turkey, chicken or lean ham, or one boiled egg.
Second breakfast: one small low-fat yogurt or 115 g low-fat cottage cheese.
Lunch: stewed mushrooms (without oil), tuna, tea or coffee with low-fat cream.
Afternoon snack: oat pancake with a piece of lean ham, chicken or salmon.
Dinner: zucchini soup, beef shish kebab, “Floating Island” dessert made from egg whites.

The third phase of "CONFIRMATION""

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

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

And besides:
per week you can afford 2 meals, which Dukan calls a feast, a festive lunch (we are talking about ONE meal, not the whole day! During this meal you can allow yourself whatever you want! It is very important not to have feasts two days in a row)))
But be sure to: 1 time a week (preferably on Thursday) PURE PROTEIN DAY

Fourth phase of "STABILIZATION"

The goal of this stage is to stabilize the weight.

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

1 day a week should be a pure protein day;

3 tbsp. l. oat bran per day;

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

Pros of the Dukan Diet:

The diet is not dangerous, since it is based on natural products. A diet allows you to get rid of excess weight even in cases where this is not the first diet and the body has already developed a stable reaction to various experiments;
- the first kilograms disappear quickly, which promotes motivation;
- not a very aggressive diet, suitable even for gourmets who love to cook and eat delicious food;
- no restrictions on the amount of food and time of intake;
- the diet is simple, you can follow it everywhere: at home, at work, in a cafe.

Minuses:

The body produces ketone bodies, which suppress appetite but can cause fatigue in the first few days;
- deficiency of microelements and vitamins. It is recommended to take a complex of vitamins;
- fat deficiency. It is recommended to add a little vegetable fat;
- the diet can quickly get boring for those who don’t like to cook.

See also:

The diet, which was invented and improved by a nutritionist from France, Pierre Dukan, is one of the most popular in the world. And this is completely deserved, because it has been developed for more than thirty years. It all started when in 1975, Pierre Dukan saw a patient with severe obesity, whom he wanted to help not only lose weight, but also consolidate the result of losing weight for life. Thus, his diet was developed and changed over many years, and at the beginning of 2000 the whole world saw his book called “I Can’t Lose Weight,” which collected all the developments over many years. You can learn everything about the Dukan diet in detail from this article.

Description and stages of the Pierre Dukan diet

The diet includes four stages, which each have their own name: “Attack”, “Alternation”, “Consolidation”, “Stabilization”. The first three stages are the “basis” of the diet, and the number of days spent on the diet will need to be calculated independently, based on how much weight you want to lose (the final result will depend only on the individual characteristics of the body). The last stage is an example of how you will need to eat if you want to stop gaining weight.

Each stage of the diet is interesting in its own way. At the first stage, you will take exclusively protein foods. The second stage alternates vegetables and protein foods. Throughout the third stage, add hard cheese, fruits, and starchy foods to your menu. Well, the fourth stage is already proper and healthy food for many years.

Diet rules

It is also worth studying the basic rules of the diet, which are strictly prohibited from breaking. Failure to comply with these points greatly affects the final result.

• Forget about the existence of elevators and take a daily walk for at least 30 minutes;
• Drink at least 2 liters of clean and still water throughout the day;
• Completely avoid alcoholic and carbonated drinks, sweets, processed foods and vegetable fats, mayonnaise and similar sauces;
• Eliminate fruits high in sugar from your diet: grapes, bananas, dates, cherries, figs;
• You can only season salads and other similar dishes with lemon juice.

These rules need to be remembered throughout the diet, and try to treat them as responsibly as possible.

First stage "Attack"

The first stage of the diet can be considered the most difficult. You will need to mentally set yourself up for success, and your body will need to adapt to a new diet. The “Attack” phase motivates and gives confidence, as you will lose significant weight thanks to protein foods.

At the first stage, you will need to prepare dishes only from protein products. Vegetable protein should be excluded, as it contains quite a lot of carbohydrates. A prerequisite for this stage is that you will need to consume 1.5 tablespoons of oat bran every day.

Below is a list of protein products from which you can create your menu for the first phase “Attack”. You can eat whenever you want and as much as you want.

1. Eggs. No more than 2 pieces per day. You can cook egg whites as much as you want and in unlimited quantities.
2. All lean meats. Veal, beef, chicken, beef liver, lean ham, rabbit meat, beef tongue. Everything except pork and lamb.
3. Seafood. All lean fish, caviar, crayfish, squid, mussels.
4. Low-fat dairy products. Cottage cheese, milk, kefir, fermented baked milk, yoghurts without flavorings or additives.

From the listed products, create a menu of dishes that you will prepare and divide them into several meals.

Second stage “Alternation”

At the second stage, just like at the first, the body loses weight, but not so intense. The duration of the second phase must be calculated based on your individual weight, and use the table above.

At the “Alternation” stage, you will need to alternate protein days with protein and vegetable days, at a ratio of 5 to 5 or 1 to 1. For example, one day is protein, the next is vegetables with proteins. Or five days of protein, the next five with the addition of vegetables.

The menu for the second stage is the same as the first, you just need to add vegetables. You can use the following vegetables: green beans, mushrooms, peppers, zucchini (read more about the zucchini diet), eggplant, spinach, asparagus, tomatoes, cabbage, radishes, celery and others. Vegetables that contain a lot of starch are prohibited: potatoes, corn, legumes and others.

Vegetables are best eaten raw in salads, or boiled, stewed and steamed. It is also necessary to take two tablespoons of oat bran throughout the entire stage.

Third stage “Consolidation”

The penultimate stage of the Dukan diet is called “Consolidation”, and it is intended to maintain the result that you have already achieved. The duration of the third stage is calculated according to the principle that each kilogram of weight lost during the first two stages is equal to ten days of the third stage. For example, if you managed to lose 5 kilograms of weight, then the duration of the “Consolidation” phase will be 50 days.

At this stage, you need to add to your menu:

1. Fruits. It is allowed to eat one medium-sized fruit per day. In addition to bananas (if you are not into), grapes, dried fruits, cherries, cherries.
2. Hard cheese. One piece of hard cheese per day, weighing no more than 40 grams. It is hard cheese, not blue cheese or processed cheese.
3. Starchy foods. Once a week you can eat foods containing starch. Durum pasta, rice, lentils, baked potatoes with skin, legumes.
4. Once a week - "Feast of the Stomach" This means that once a week, you are allowed to eat anything, only one meal (first, second and dessert).

Also, throughout the entire third stage, once a week you will need to have a protein day (the book contains a recommendation that it is best to do this on Thursday). Don't forget to take oat bran, 2.5 tablespoons daily.

The average daily calorie content is 950 Kcal.

The Dukan diet is not a diet in its direct sense (as), but refers to nutrition systems (as well as). The author of this nutrition system, Frenchman Pierre Dukan, has experience in dietetics for more than 30 years, which resulted in an effective multi-phase method for weight loss.

The Dukan Diet menu is based on foods high in protein and low in carbohydrates, such as fish, lean meat and eggs. These products can be consumed without restrictions in the first phase of the diet. Protein, low-carbohydrate foods do not contain excess calories and are good at reducing hunger. The author's version of the diet limits the duration of the first phase to no more than 7 days, otherwise unacceptable damage to health can be caused.

This diet fits perfectly into the modern rhythm of life, when high performance and concentration are required throughout the day, which are difficult to achieve on other low-carb diets (like).

The duration of the Dukan diet can reach several months, and the diet menu is quite varied and weight loss is not accompanied by stress for the body. And over such a long period of time, the body gets used to a new, normal diet, i.e. metabolism is normalized.

Are common Dr. Dukan diet requirements:

• every day you need to drink at least 1.5 liters of regular (still and non-mineralized) water;
• add oat bran to your food daily (the amount will depend on the stage of the diet);
• do morning exercises every day;
• Take at least a 20-minute walk in the fresh air every day.

The Dukan diet contains four independent phases, each of which has special requirements for the diet and products used. It is clear that efficiency and effectiveness will depend on complete and accurate compliance with the requirements in all phases of the diet:

• phase attacks;
• stage alternation;
• phase consolidation;
• phase stabilization.

The first phase of the Dukan diet is “attack”

The first stage of the diet is characterized by a significant reduction in volume and rapid weight loss. The first stage has the most stringent requirements for the menu and it is highly advisable to fulfill all of them flawlessly, because... The total weight loss in the entire diet is determined at this stage.

In the menu at this stage, priority is given to products with a high protein content - these are products of animal origin and a number of fermented milk products with a low fat content (low-fat).

At this stage, dizziness, dry mouth and other signs of deterioration in health are possible. This shows that the diet is working and fat tissue is being lost. Because duration of this phase has a strict time limit and depends on your well-being - if your body does not accept this diet, reduce the duration of the phase to the minimum possible, but if your health allows, then increase the duration of the phase to the upper limit in your range for excess weight:

• excess weight up to 20 kg - duration of the first phase is 3-5 days;
• excess weight from 20 to 30 kg – phase duration 5-7 days;
• excess weight more than 30 kg - the duration of the first stage is 5-10 days.

Maximum duration the first phase should not last more than 10 days.

Allowed foods in the Dukan diet in the first phase:

• Be sure to eat 1.5 tbsp of oat bran every day;
• be sure to drink at least 1.5 liters of regular (still and non-mineralized) water daily;
• lean beef, horse meat, veal;
• veal kidneys and liver;
• chicken and turkey meat without skin;
• beef or veal tongue;
• any seafood;
• eggs;
• any fish (boiled, steamed or grilled);
• low-fat fermented milk products;
• onion and garlic;
• lean (low-fat) ham;
• You can add vinegar, salt, seasonings and spices to your food.

All foods allowed in the diet can be mixed as desired during the day.

In the first phase, they should be excluded:

• sugar
• goose
• duck
• rabbit meat
• pork

The second phase of the Dr. Dukan diet is “alternation”

This phase got its name because of the nutritional pattern, when two different diet menus “protein” and “protein with vegetables” alternate with equal duration. If before starting the diet the excess weight was less than 10 kg, then the alternation pattern can be lengthened or shortened at any time. Example options:

• one day protein - one day “vegetables + proteins”
• three days “proteins” - three days “vegetables + proteins”
• five days “proteins” - five days “vegetables + proteins”

If before starting the diet the excess weight was more than 10 kg, then the alternation scheme is only 5 by 5 days (i.e. five days “proteins” - five days “vegetables + proteins”).

The duration of the second stage of the Dukan diet depends on the weight lost during the first stage of the diet according to the formula: 1 kg of weight loss in the first stage - 10 days in the second phase of “alternation”. For example:

• total weight loss in the first stage is 3 kg - duration of the second phase is 30 days
• weight loss in the first stage 4.5 kg - duration of the alternation phase 45 days
• weight loss during the first phase of the diet 5.2 kg - duration of the alternation phase 52 days

At the second stage, the results of the first phase are consolidated and the diet approaches normal. The main goal of this phase is to prevent the possible return of kilograms lost during the first phase.

The menu of the second phase of the Dukan diet contains all the products from the first stage for a “protein” day and the same products with the addition of vegetables: tomatoes, cucumbers, spinach, green beans, radishes, asparagus, cabbage, celery, eggplant, zucchini, mushrooms, carrots, beets, peppers - for the day according to the “vegetables + proteins” menu. Vegetables can be consumed in any quantity and method of preparation - raw, boiled, baked or steamed.

Allowed foods in the Dukan diet in the second phase:

• definitely every day add 2 tbsp to food. spoons of oat bran
• mandatory daily drink at least 1.5 liters of regular (still and non-mineralized) water
• all products from the “attack” phase menu
• starchy vegetables
• cheese (fat content less than 6%) - 30 gr.
• fruits (no grapes, cherries or bananas)
• cocoa - 1 tsp
• milk
• starch - 1 tbsp
• gelatin
• cream - 1 tsp
• garlic
• ketchup
• spices, adjika, hot pepper
• vegetable oil for frying (literally 3 drops)
• gherkins
• bread - 2 slices
• white or red wine - 50 g.

Additional second phase products cannot be mixed like products from the first stage - from them you can choose only any two products daily. In this case, mix the products of the first phase randomly, as before.

In the second phase should be excluded:

• cereals
• avocado
• lentils
• peas
• potato
• pasta
• beans
• corn

The third phase of the Dukan diet is “consolidation”

During the third phase, the weight achieved in the first two stages stabilizes. The duration of the third phase of the diet is calculated, like the duration of the second phase - based on the weight lost during the first stage of the diet (per 1 kg of weight lost in the first stage - 10 days in the third phase of “consolidation”). The menu is even closer to the usual.

At the third stage you need to follow one rule: during the week, one day should be spent on the menu of the first phase (“protein” day)

Allowed foods in the Dr. Dukan diet in the third phase:

• definitely every day add 2.5 tbsp. spoons of oat bran in food
• every day is mandatory you must drink at least 1.5 liters of regular (still and non-mineralized) water
• all first phase menu products
• all vegetables of the second phase menu
• fruits daily (except grapes, bananas and cherries)
• 2 slices bread
• low-fat cheese (40 g)
• You can have potatoes, rice, corn, peas, beans, pasta and other starchy foods - 2 times a week.

Twice a week you can eat whatever you want, but only instead of one meal (or instead of breakfast, or lunch, or dinner).

The fourth phase of the Dukan diet is “stabilization”

This phase no longer relates directly to the diet itself - this diet is for life. You only need to follow four simple restrictions:

1. Every day you must drink at least 1.5 liters of regular (still and non-mineralized) water
2. Be sure to add 3 tbsp to your food every day. spoons of oat bran
3. daily any amount of protein food, vegetables and fruits, a piece of cheese, two pieces of bread, any two foods high in starch
4. Any one day of the week should be spent following the menu from the first phase (“protein” day)

These four simple rules will allow you to keep your weight within certain limits by eating whatever you want during the remaining 6 days of the week.

Pros of the Dukan Diet

1. The most important advantage of the Dukan diet is that lost kilograms do not return. Even returning to your normal regimen after a diet does not cause weight gain for any length of time (you only need to follow 4 simple rules).
2. The effectiveness of the Dukan diet is very high with 3-6 kg per week.
3. The restrictions of the diet are extremely minor, so it can be done at home, during your lunch break at work, in a cafe or even in a restaurant. Even alcohol is acceptable, so you won’t be a black sheep when invited to an anniversary or corporate event.
4. The diet is as safe as possible - it does not involve the use of any chemical additives or drugs - every single product is completely natural.
5. There is no restriction on the amount of foods consumed (only a small number of diets can boast of this - buckwheat, etc.).
6. There are no strict restrictions on meal times - it is suitable for both those who get up early and those who like to sleep.
7. Weight loss is significant from the very first days of the diet - you are immediately convinced of its high effectiveness. Moreover, the effectiveness does not decrease, even if other diets no longer help you (as in).
8. The diet is very easy to follow - simple rules do not require preliminary menu calculations. And a large number of products provide an opportunity to show off your culinary talents (this is for those who love both cooking and eating).

Disadvantages of the Dukan Diet

1. The diet limits the amount of fat. Discuss diet options and limits with your doctor. It may be necessary to change the menu with an additional minimum addition of vegetable oils (for example, olive).
2. Like all diets, Dr. Dukan's diet is not completely balanced - therefore it is necessary to take additional vitamin and mineral complexes.
3. The first phase of the diet is quite difficult (but its effectiveness during this period is the greatest). Increased fatigue is possible at this time.
4. The diet requires daily consumption of oat bran. This product is not available everywhere and may require pre-ordering for delivery. Of course, in this case the order will need to be placed in advance, taking into account the time of order preparation and delivery.

The effectiveness of the Dukan diet

Practical results are confirmed by clinical practice. In this case, effectiveness means stabilization of the achieved weight after two time periods: the first from 6 to 12 months and the second from 18 months to 2 years with the results:

• from 6 to 12 months - 83.3% weight stabilization
• from 18 months to 2 years - 62.1% weight stabilization

The data confirms the high effectiveness of the diet, because... even 2 years after the diet, 62% of those who underwent observation remained within the limits achieved during the diet.

Protein diet for weight loss doctor Pierre Dukan, which at the beginning of the current millennium led the world rankings of weight correction methods and is still among the top ten of many of them, is a long-term nutritional system that, if all its requirements are met, promises a long-term and stable effect in terms of weight loss.

This weight loss method is suitable for both men and women and allows each individual to get rid of exactly the amount of extra pounds that adversely affect his health and prevent him from leading a normal lifestyle. The good results of the Dukan diet have been proven by time and many “big” names of people of art and politics known in modern society.

History of the origin and promotion of the diet

The fact of its appearance in the galaxy of the most effective body weight-correcting techniques, this diet is entirely due to Pierre Dukan, who today is one of the most sought-after nutritionists in Europe and the post-Soviet countries. However, in order to present his creation to the general public in its current form, Dukan himself had to go through a long journey of knowledge and analysis of the problem of excess weight and ways to solve it.

For the first time, Pierre Dukan was forced to think about the extremely negative impact of obesity on human health and the entire lifestyle of an incident that happened to him at the dawn of his career as a general practitioner practicing in Paris and its environs. While still quite young, but quite a promising specialist, Ducan was faced with the question of the need to provide assistance to his patient, who suffered from asthma, aggravated by excessive weight. Completely and completely trusting his doctor, this patient asked to rid him of the kilograms that were bothering him, while certainly leaving meat in his diet, without which he simply could not imagine a single meal.

At that time, the doctor’s knowledge of dietetics was limited only to the general course of the medical faculty, but nevertheless he agreed to such an experiment. The first recommendations on dietary nutrition, which Dukan provided to his patient out of curiosity, boiled down to eating only lean varieties of meat from domestic animals for 5 days and drinking plenty of fluids without including any other food products. The result of following such an exclusively meat menu, to the surprise of the doctor himself and his ward, was the latter’s loss of about 5 kilograms and his excellent mood. After the next five days of this nutritional regimen, the patient's body weight dropped another 2 kilograms, and the doctor's incipient concerns about the negative impact of such a diet on his health were dissipated by completely normal blood and urine tests.

Pierre Dukan is one of the most sought-after nutritionists in Europe and the post-Soviet countries

Seeing before him the amazing successes in transforming the human body, Dr. Dukan began to scrupulously study the nutritional qualities of all existing meat products, especially focusing on the properties contained in large quantities of proteins. Thus, his patient’s menu was replenished first with fish and seafood, and a little later with other high-protein foods (poultry, chicken and quail eggs, milk products, etc.), as well as a large volume (about 3 liters) of water. The process of losing weight was quite active, but the minimal amount of other nutrients in the diet, and in particular fiber and vitamins, caused some concern to the doctor.

Having convinced his patient to diversify his menu with vegetables that could provide his body with the missing nutrients, Dukan decided that his experiment had come to an end, but a control weighing showed a cessation of weight loss. Dissatisfied with this circumstance, the patient tried to return to a purely meat diet, but the doctor managed to persuade him to continue combining foods from different categories in his diet, alternating them with each other according to the principle of the then already established five-day dietary plan.

It was precisely this process of alternating the consumption of animal and plant foods that laid the foundation for the future emergence of the Dukan diet, which was the result of many years of work at that time as a simple therapist, and today as a renowned nutritionist. For many years, armed with all kinds of literature on dietetics and various studies of the influence of certain foods on the human body, Pierre Dukan developed and improved his own concept of weight loss, adding different stages to it and selecting dietary dishes for the menu. His longed-for goal was to create a diet that would help obese people effectively fight their excess weight without experiencing hunger or other suffering inherent in many strict weight correction methods.

On the difficult path to his plan, Pierre Dukan studied the basic principles of constructing many diets, identified for himself all their pros and cons, determined the food set that, in his opinion, would best promote weight loss, and also set time limits for the consumption of these products. Back in 1970, at the age of 29, the young doctor wrote his first book dedicated to the fight against cellulite, entitled “Cellulite Under Observation,” which was followed by his other printed publications, also related to the problem of excess weight. All this time, Dukan carefully monitored everything new in nutrition, generalized and systematized the knowledge gained until it materialized into the protein diet of the same name.

The apogee of 25 years of research in the nutritional field was the publication in 2000 of Dukan’s book - “ I don't know how to lose weight“, on the pages of which the French nutritionist for the first time provided a wide range of readers with a complete description of the method he personally created for correcting excess body weight. In this printed work, the author revealed the whole truth about the diets that currently exist, and offered the fruit of his own achievements in the field of proper nutrition as an alternative. In addition to the Pierre Dukan protein diet menu for weight loss, this book contained a detailed guide to going through all its stages, as well as a lot of other equally important information, which was often neglected by other nutritionists. In particular, the author clearly explained to readers how and where to start on their path to a slim body, how to achieve the best weight loss results, and what needs to be done in the future to maintain the effect already obtained. Answering the question about what the advantage of his particular weight loss method is, Ducan focused on the fact that this is not just a way to get rid of a few hated kilograms, but a complete renewal of the entire lifestyle.

The first testers of the effectiveness and safety of the Dukan weight loss concept were the French audience of readers with the problem of excessive weight, who not only rated it very highly, but also elevated it to the very top of the then “dietological Olympus.” Quite quickly, following France, the Dukan diet won the hearts and stomachs of many people from other European countries, and a little later found its admirers in Russia, Ukraine and other CIS countries. By the way, according to one version of its origin, the “Kremlin Diet”, which appeared in Komsomolskaya Pravda in 2004, is an interpretation of Dukan’s dietary method, slightly modified to suit the national food mentality. Later, thanks to the Internet and the opportunity it provided to read online or download the book “I Can’t Lose Weight” for free, this diet quickly spread beyond Eurasia and won an army of thousands of fans in Africa, America and even Australia.

It would seem that after such a fantastic success of his nutritional creation, Pierre Dukan could, with a clear conscience, stop there and calmly live out his life in prosperity and glory. However, his main goal, to which he dedicated his own life, remains the fight against and caring for the health of all humanity. As a true nutritionist, Dukan continues to improve his method of losing weight, making the necessary adjustments to the diet, supplementing the diet menu with main and accompanying dishes, developing physical exercises to enhance the effect and giving recommendations on any questions regarding the weight loss process itself.

At this time, Dukan's personal collection of books on dietary nutrition includes 19 volumes, devoted to various issues, both the diet of the same name and dietetics in general. His cookbooks are especially popular - “350 recipes for the Dukan Diet”, “Desserts of the Dukan Diet” and other similar publications, which are practical guides for preparing food suitable for weight loss. In fact, all of the nutritionist’s printed works have been translated into at least 25 languages, and their total circulation is more than 11 million copies.

In addition to the main Dukan diet, on its basis, at one time a dietary menu was created for nursing mothers and pregnant women, for vegetarians and people who fast, as well as a simplified light version of this technique, intended for those who are not ready for the second time go the full route of the basic weight loss program. It is precisely this light version of the Dukan diet, one complete dietary cycle of which takes only 7 days, that was recently presented as the new Dukan diet, described by him in the book “The Nutrition Ladder: The Second Front,” which can only be read in the original.

In addition to printed publications, since 2008, the official website of the Dukan diet has been actively operating on the Internet, adapted for speakers of the main language groups, including the Russian-speaking population of different countries. On the official website of the Dukan diet, you can get acquainted for free with the basic principles and stages of the author’s nutritional method, calculate your own “correct weight”, view the results of people who have already lost weight on it and chat with them on the forum, and for a fee get full support for your own weight loss process called – coaching. This online service allows you to receive daily and comprehensive instructions for completing the first three of the four existing stages of the Dukan Diet, with the exception of the last, and includes many useful and sometimes necessary functions.

The main task of Dukan coaching is to optimize all necessary dietary resources in order to achieve optimal weight, including monetary costs, as well as maintaining it. The cost of individual coaching varies depending on the personal profile and the weight loss program created based on it, but in principle it is quite acceptable.

Another positive aspect of paid support for the Dukan diet will be full access to all the information provided on the official website and the ability to use its various online services. In the desktop and mobile applications, it is possible to create a personal food diary, and not only detailed instructions regarding the nutritional regimen, but also a variety of food recipes approved by leading experts from the Dukan team will be sent to the specified email address every day. In addition to this, Dukan coaching will recommend food products and non-carbohydrate products that are indispensable for a particular stage of the diet, which can often be purchased only in specialized online stores, for example, such as “Grocery Pharmacy” or “Live Healthy”.

In general, you have to plan your own path to losing weight using the Dukan method, relying primarily on your own willpower and material capabilities and only then on information from author’s books or Internet sites, of which, by the way, there are a huge number. That is why, if you choose the Internet as a source of information about diet, it is advisable to give preference to either the official website of the Dukan nutritionist or other trusted online resources with a high trust rating. You should also not consider the possibility of following dubious diets with a consonant name, for example, the Lebedev-Dukan diet existing online, which in one version differs from the original only by the permissibility of alcohol consumption during its course, and in another it completely turns all the familiar dietary principles of weight loss upside down on the head.

Abbreviations (abbreviations) of the Dukan diet

When describing the nutritional regime of the Dukan diet, a large number of abbreviations are used, these are: “COM”, “Krahsod”, “DOP”, etc., which are quite difficult for people who are encountering this weight loss system for the first time. To make this process easier, the most common abbreviations are collected below:

• DD- mainly used as a designation for the method of losing weight - the “Dukan diet”, but is sometimes used as an abbreviation in relation to its author - “Dr. Dukan”;
• MD– depending on the context, may mean “Dukan method/methodology” or “Dukan menu”;
• PV– an abbreviation for “correct weight”, weight is individually calculated before the diet, taking into account a variety of personal data of a person (not to be confused with “true weight”);
• NV– an abbreviation for the “initial weight” with which a person losing weight begins to follow a diet;
• ZhV– an abbreviation for “desired weight”, which is the planned goal of losing weight;
• TV– an abbreviation for “current weight”, determined at different stages of the diet;
• A– abbreviated designation of the first dietary stage, called “Attack”;
• H– abbreviated designation of the second dietary stage, called “Alternation” (the second name of this stage is “Cruise”);
• Z or Secured– abbreviated designation of the third dietary stage, called “Consolidation” (the second name of this stage is “Consolidation” or “Cons”);
• WITH or Stub– abbreviated designation of the third dietary stage, called “Stabilization”;
• PP– an abbreviation for “meal”, used in relation to the number of meals or their diet;
• RP– a general abbreviation for “allowed products”, selected depending on the dietary stage being followed;
• BW– an abbreviation for a “pure protein day”, during which it is allowed to consume only protein foods;
• BO– an abbreviation for “protein-vegetable day”, during which it is allowed to eat both protein foods and vegetables;
• Warhead– abbreviated designation for “protein Thursday”, which is necessarily practiced at the 3rd dietary stage;
• 1/1 , 2/2 , etc. – designation of possible schemes for alternating dietary days in relation to BW and BW;
• Feast– designation of one “holiday meal”, during which it is allowed to consume any previously prohibited dish;
• DOP– a general abbreviation for “additional/allowed products” that can be consumed at various stages of weight loss;
• Krakhsod– a general abbreviation for “starchy foods” or “starchy meals”;
• Sahzam– abbreviated designation of “sweeteners” from the list of permitted ones;
• COM– abbreviation for “skimmed milk powder”;
• BY– abbreviated designation for “wheat bran”;
• OO or Oats.Neg.– abbreviation for “oat bran”;
• QC– abbreviation for “corn starch”;
• KD– abbreviation for “critical days”.

Mechanism of action of the Dukan diet

During his search for an effective and relatively safe way to lose weight, Dukan studied many popular diets of his time, which, although quite effective in terms of weight loss, nevertheless could not provide their adherents with long-term results. Realizing the practical uselessness, and in some cases even the harmfulness of such nutritional regimens, which expose the human body to enormous stress due to frequent fluctuations in body weight in one direction or another, the doctor decided to create a diet that, in addition to weight loss itself, would also guarantee the preservation of the results obtained.

Having studied in detail all the properties of basic food macronutrients (proteins/fats/carbohydrates), Ducan came to the conclusion that protein is the very dietary tool with which one can quite effectively regulate a person’s weight, and carbohydrates and fats added to it in time can maintain functionality body at a high level. Thus, a diet was born, which was based on the principle of protein alternation and which, according to the author himself, was highly effective and, importantly, easily tolerated. By completely removing carbohydrates from the diet at the beginning of the diet, and reducing their intake in the future, the doctor provoked changes in internal energy metabolism, which allowed the human body to productively burn the fat accumulated specifically for this purpose.

The nutritionist himself calls his own diet a duet diet and compares it to a two-stroke engine, which operates on the principle of changing stages of eating exclusively protein in combination with stages of eating protein and vegetable dishes, which gives the human body the opportunity to recover and allows it to endure the process of weight loss much easier. Observing during his research the carelessness with which his patients abandoned their goals after the first positive results of losing weight and returned to their normal lifestyle, Dukan decided to turn a seemingly ordinary protein diet into a comprehensive weight loss project.

This plan primarily took into account the psychological factor of an overweight person, allowing him not to lose the incentive to continue the dietary nutritional regimen immediately after the initial most significant weight loss. Also, the general weight loss plan contains all the necessary conditions for a successful weight loss process, including a number of specific and fully outlined tasks, stages and recommendations that simply cannot be misinterpreted. The Dukan diet does not require calculating the caloric content of permitted foods or weighing them and provides sufficient freedom in terms of the consumption of some particularly common foods. The diet proposed by the French nutritionist is a global step-by-step system for losing weight and maintaining a stable weight, which is either accepted by the patient in full or rejected entirely.

If you want to use the Dukan diet system for weight loss, you should familiarize yourself with a number of its universal recommendations and rules, which must be followed regardless of the current stage of the diet:

• In principle, you can eat pure protein dishes at any time and not in limited quantities, but try not to overeat.
• During absolutely all dietary stages of weight loss, be sure to follow a plentiful drinking regime, drinking at least 1.5 liters of filtered water and/or other acceptable liquid per day (at the initial stage, it is better to increase the daily volume of liquid consumed to 2 liters).
• Give up the habit of adding salt to the food you eat and, in principle, reduce the consumption of salt and initially salty foods to a minimum.
• Radically eliminate sugar and all other foods/dishes containing it from your diet.
• Be sure to include oat bran in your menu, which will be consumed in the amount prescribed for each stage of the diet separately.
• Remove any fat and oil from the cooking process, and do not season them with various factory-made sauces, ketchups, etc. Buckwheat porridge is included in the prohibited list at key stages of the diet.
• Use lemon juice or homemade sauces as a salad dressing or marinade for meat dishes.
• Train yourself to cook food in non-stick cookware, replacing your usual oil or fat with a small amount of water.
• When choosing a thermal cooking method, give preference to steaming, boiling, stewing or baking.
• When eating, take your time, eat slowly, chew all foods diligently and try to enjoy your meal.
• Get active exercise or at least take a 30-minute walk every day.
• Be sure to individually consider with your dietitian the advisability of taking vitamin and/or mineral supplements in parallel.

The first step to the Dukan diet is to calculate your weight

Before following the entire Dukan method of body weight correction for a sufficiently long time, it is imperative to calculate the weight, which will serve as a guide throughout the entire diet, as well as calculate the line of the weight loss process itself, demonstrating the time required for a particular dietary stage. For this, the Dukan diet uses a special concept - “correct weight”, which does not correspond to the “ideal weight” usual for adherents of many other diets and is calculated taking into account the personal profile of a particular person.

The official website of Dukan's protein diet online coaching, which has been operating in Russian since 2013, provides its clients with the opportunity to calculate weight for free, for which a person who wants to lose weight needs to go to the built-in weight calculator from the main page - http://www.dukan. ru/raschet-pravilnogo-vesa-dukan and pass the proposed test by filling out all the required fields in the table. To obtain correct results, this particular weight calculation table should be used, since only it includes all the required information, after computer processing of which the official website will generate an individual line of weight loss programs, an example of which is presented below.

It should be remembered that other online body weight calculators that offer to calculate your weight for the Dukan diet, as a rule, do not take into account all the features of this method and therefore can give false recommendations for going through all stages of the diet.

Preparing for the Dukan Diet

Having familiarized yourself with the results of your personal weight correction program and having made a clear decision to use this weight loss system, you need to take the following preliminary steps on the path to your slim figure. In order to achieve the desired result, not to break down and not harm your own health, you should properly prepare for the upcoming dietary process, for which you must undergo a medical examination, develop a clear positive motivation and smoothly enter the diet regime.

Medical examination

The Dukan weight correction method, like, in principle, any other diet regimens for weight loss, puts the human body in a state of stress , and due to its considerable duration, it can theoretically negatively affect some internal systems. It is for this reason that before starting it, it is simply necessary to check your health status and examine the functionality of the main organs that could hypothetically suffer while following a diet.

For this purpose, you should undergo an ultrasound of the internal organs, primarily paying attention to the kidneys, liver and heart, as well as donate your blood and urine for detailed tests that will help ensure the absence of serious pathologies. We must not forget that the nutritional intake of this diet is significantly shifted towards protein foods, which in itself is an extra load on the kidneys, liver and blood vessels, and therefore, if there are any malfunctions in their work, it is better to refuse to follow this weight loss system.

Passing such a medical examination and following the recommendations prescribed by a nutritionist will, in most cases, avoid the adverse consequences of changing your diet. Considering the duration of the Dukan diet program, which is considered one of the most long-term methods of losing weight, it is necessary to control your own health not only at the beginning of the diet, but throughout the entire period of its maintenance. Protein foods sensitively increase the concentration of purines, cholesterol and negatively affect the results of liver tests. In order to promptly detect possible pathological deviations in the state of your health, it is recommended to donate blood monthly for a biochemical analysis, and if significant disturbances in the functionality of internal organs are detected, stop the process of losing weight, exiting it gently and gradually.

Developing motivation

To reduce the likelihood of psychological discomfort that develops in many people with a sharp change in nutritional diet and the introduction of restrictions on the foods consumed, you should secure a strong incentive to help overcome all the hardships of the weight loss process. To do this, the author of this technique himself advises resorting to some simple but pleasant tricks. For example, throughout the diet, reward yourself with long-awaited purchases that will act as prizes for each new achievement and/or buy smaller, beautiful clothes and periodically try them on, feeling how your body is losing volume.

Try to remove all foods prohibited by the diet from your refrigerator and ask the people living with you to prepare their own meals only from acceptable foods. In addition, it will not be a bad idea to enlist the motivating support of family members and friends, whose positive assessment of your efforts will be another motivator in the difficult task of losing weight. To develop lasting motivation, you should daily imagine all the positive changes that will happen in life after normalizing your weight and look forward to the new opportunities that will become available with a renewed body.

Getting into the diet

In order to reduce the possible negative response of the body to a sudden change in the nutritional diet, you need to enter the Dukan diet consistently, every day for the previous two weeks, adapting your diet to the upcoming changes. The first step is to significantly reduce the consumption of two important foods for many people, namely sugar and salt, since at the beginning of your weight loss journey you will have to give them up completely (start using high-quality sweeteners, lemon juice, soy sauce, etc. when preparing dishes .). Next, you should gradually reduce the amount of flour products in your menu, replacing them with bran cakes and other similar products recommended by Dukan. You definitely need to review your own drinking regime and increase the volume of liquid you drink to at least 1.5 liters within 14 days.

In turn, it should be taken into account that the Dukan weight loss system is not a cheap method of weight correction and requires certain material costs for purchasing high-quality and fresh fish, meat and other products that are mandatory in a particular period of the diet. Calculate your savings and determine the extent to which it is feasible to go through the entire weight loss journey without compromising your family budget.

Varieties of the Dukan Diet

The basic weight loss method, to the creation of which Dukan devoted more than 25 years of his life, is a long-term weight correction system, which includes four successive stages (phases), each of which has specific goals and is characterized by its own characteristics. Before calculating for yourself an individual line for adjusting body weight according to Dukan, it is recommended to familiarize yourself with this dietary system step by step, find out for yourself how long certain phase restrictions last and study a detailed description of the upcoming steps that will need to be taken during the diet.

It should be remembered that in order to obtain a positive result, you will need to go through all stages of losing weight without exception, while strictly adhering to their recommendations. The table below will give you a general idea of ​​the phases of weight loss, nutritional intake, duration and effectiveness of the Dukan diet.

Phases (stages) of the diet	Attack	Alternation (Cruise)	Consolidation (Consolidation)	Stabilization
Diet	Protein food, which is based on 72 products from the recommended list.	To the 72 protein products, 28 plant-based products (mostly vegetables) are added.	To 72 protein products and 28 vegetables, other dishes from the list of “proper nutrition” are added (primarily fruits, whole grain bread, other starch products and cheeses).	Proper nutrition.
Duration of compliance	From 2 to 7 days.	A week for every kilogram you need to lose.	10 days for each kilogram previously lost.	Throughout life.
Projected weight loss	From 1 to 4 kilograms.	On average 1 kilogram per week.	Weight is stable.	Weight is stable.

If the stages of Dr. Dukan's diet seem extremely difficult or too long to you, it is best to immediately abandon this system of weight correction and consider other shorter-term weight loss methods. In the case where such a calculation of the duration and dietary restrictions of this dietary regimen does not raise any complaints, you should study the four stages of the Dukan diet in detail.

Attack Phase

The first stage of this weight correction system is the shortest in duration, but it is it that sets the entire pace of the subsequent weight loss process. The only foods allowed for consumption in the “Attack” phase of the Pierre Dukan diet are pure proteins, which allow you to quickly get the first plumb line, the value of which varies, as a rule, within 1-4 kilograms and will depend on the initial body weight of the person losing weight. Due to the excessive protein load on the body, which is not accustomed to such a nutritious diet, stage 1 is limited by a time frame, which is best calculated individually, using the above link to the “correct weight” calculator.

Even if the weight indicators are significantly exceeded, the menu for “Attack” is compiled for a maximum of 7 days, during which the list of permitted products will be mainly limited to 72 main protein dishes. It is highly not recommended to exceed this time threshold, since high-protein foods allowed on the “Attack”, along with the complete absence of other nutrients in the diet, can negatively affect health.

When surviving the entire “Attack” stage, it is imperative to follow the following rules:

• For breakfast, lunch, dinner and other meals, eat only permitted foods from the lists of basic and additional foods.
• Completely eliminate sugar and all other foods/dishes containing it from your diet (desserts, sweets, etc.).
• Keep your intake of salt and inherently salty foods to a minimum, and ideally avoid them completely.
• Be sure to consume oat bran at a daily rate of 1.5 tbsp. l.
• Prepare dishes in any convenient way, but without using fats and oils.
• The total daily drinking regimen should be at least 2 liters of acceptable liquids.
• Practice 30-minute walks every day, but refrain from active physical exercise for now.

In addition, maximum weight loss efficiency and minimization of unwanted complications can be achieved by following some additional recommendations, which are given below.

It is advisable to start the first phase of weight loss while on vacation or at least before a long weekend, since a sharp change in the diet towards protein dishes and the exclusion of sugar-containing foods can negatively affect performance and overall well-being.

Quite often, when going through the “Attack” phase, people losing weight experienced lethargy, and also complained of an unpleasant odor from the body and from the mouth. These negative symptoms are the body’s response to a deficiency. glucose and activation of the process of breaking down internal fat and usually goes away on its own after 2-3 days.

In order to avoid the negative impact of hormonal surges inherent in menstrual periods, it is best for women to start a diet the day after menstruation, when all processes in their body return to age-appropriate norms.

Despite the fact that there are no restrictions on the size of portions of foods recommended for consumption, at the initial stage it is preferable to eat small meals, 5-6 times every 24 hours, avoiding overeating and a feeling of heaviness in the stomach.

Phase Alternation (Cruise)

The second stage “Cruise” (Alternation) represents the most productive period of weight loss, which should be continued until the previously calculated “correct weight” is reached. Even with a minimal excess of the weight norm, the duration of phase 2 usually takes at least 60 days and is planned in the already familiar line of body weight correction. For people suffering from severe obesity, stage 2 can last for 6-10 months or even more. The list of products acceptable for consumption in this phase is mostly supplemented by 28 recommended dishes of plant origin, the vast majority of which are vegetables.

All products of stage 2 of the Dukan diet must be eaten according to a certain pattern of alternating BW and BW days at equal time intervals, which can be chosen in any order - 1/1 (every other day); 2/2 (2 days in 2 days); 3/3 (3 days in 3 days); 4/4 (after 4 days); 5/5 (after 5 days), however, reviews of those losing weight themselves note that the most acceptable schemes are 1/1 or 2/2, and for large excess weight - 5/5.

In the second phase of the diet, you can add some vegetables to the menu, which will serve as the main source of carbohydrates, which are essential for good brain function. These could be eggplants, zucchini, green beans. If you are interested in the question of whether you can eat mushrooms at this stage of losing weight, then the answer is, without a doubt, you can.

The following rules will help you achieve the fastest results at the “Alternation” stage:

• Eat only approved Cruise products and only in the recommended quantities.
• Practice a daily drinking regime of around 1.5-2 liters.
• Increase your daily intake of oat bran to 2 tbsp. l.
• Limit the amount of milk processing products you take to 1 kg per day.
• If constipation occurs, add 1 tbsp to your daily diet. l. wheat bran.
• Take a walk for 30 minutes every day and choose other physical exercises that suit your lifestyle.

In the process of going through the second phase of weight loss according to Dukan, you can independently change the alternation pattern to a more suitable configuration, but only in such a way that the number of observed BW and BW days per month is the same. It should be remembered that the average weight loss at stage 2 is 1 kilogram per week, but weight loss can fluctuate, increasing when observing PB days and decreasing when maintaining BO days.

Important! When you achieve the planned weight loss result in the second phase, you must clearly understand that only a small part of the full path of the Dukan diet has been completed and the main struggle for a slim figure is still ahead. Therefore, immediately after the treasured figure of “correct weight” appears on the scales, you should immediately move on to the next dietary stage, without allowing yourself any violations of your diet.

As the name already implies, stage 3 of the Dukan diet “Consolidation” will be aimed at fixing the already achieved weight loss result with the gradual enrichment of the nutritional diet with previously prohibited foods. The third phase of this dietary system is rightfully the longest and is considered the most difficult from a psychological point of view. It is during this period, when the planned goal of losing weight has been achieved, that the largest number of diet breakdowns occur, since many people losing weight feel that it makes no sense to further limit themselves in nutrition. A personal violation of the subsequent course of the diet program in the vast majority of cases leads to the so-called “yo-yo” effect, which returns all the kilograms lost with such difficulty to their place.

The duration of stage 3 is also pre-prescribed in a personally created weight loss line and must correspond to the ratio of 10 days of “Consolidation” for each kilogram lost during the previous two phases. For example, if the body completely gets rid of 15 extra pounds, the third stage should be followed for 150 days. At this time, the recipes for the dishes consumed become more saturated, and the diet is supplemented with a variety of products (some cereals, fruits, cheeses, etc.), but the requirements for the diet remain no less strict.

Mandatory conditions for correctly maintaining the “Consolidation” stage are:

• All newly approved food products must be eaten only in recommended portions and in the prescribed order.
• The menu for one day a week of phase 3 must remain absolutely protein-rich, in other words, fully comply with the nutritional diet adopted during the “attack” stage (in principle, such a day can be chosen in any order, but Dukan himself recommends consuming protein foods on Thursday).
• The drinking regime, as before, should be plentiful and include at least one and a half liters of acceptable drinks.
• The portion of oat bran consumed daily should be increased to 2.5 tablespoons.
• Half-hour walks should be combined with active physical exercise.
• Once every 7 days it is permissible to arrange a “feast” for yourself, during which you can eat any previously prohibited dish.
• The established number of days of the third stage should be divided in two, since some recommendations for maintaining a nutritious diet in the second half of the “consolidation” phase will be less strict than in the first (for example, weekly servings of starchy vegetables and the possibility of a “feast” by the end of the diet are doubled) .
• During the entire “consolidation” phase, you need to monitor your own weight daily and carefully monitor all changes in your health.

The negative symptoms often observed at this stage of weight loss, expressed by increased hunger, increased fatigue, sensitivity to cold and other similar echoes of deterioration in well-being, are usually a consequence of the above-mentioned “yo-yo” effect, since at the time of expanding the diet, the human body feels an increase in already forgotten food and tries to replenish lost fat reserves. If you discover such alarming symptoms, the best way out would be to consult a nutritionist, who will try to correct the current situation by adjusting the menu or recommend undergoing an additional medical examination.

Phase Stabilization

According to Pierre Dukan's plan, stage 4 of his diet of the same name should continue throughout the rest of the life of an already thin person. In order to maintain the achieved “correct weight”, the nutritionist has developed a number of simple protective measures that do not require much effort, but are guaranteed to always help you stay in great shape.

For long-term preservation of renewed body weight, you must unconditionally adhere to only 3 basic rules, namely:

• Every week you live, practice observing protein Thursday, carried out according to all the rules of the “Attack” stage.
• Eat 3 tbsp daily. l. oat bran.
• Lead a physically active lifestyle, trying to regulate small deviations in weight by increasing exercise.

In addition to following the basic rules of the “Stabilization” stage, it will not be superfluous to follow some additional recommendations:

• Refuse or at least significantly limit the consumption of any food associated with the concept of “harmful” (fast food, sweets, etc.).
• Learn to calculate the portions of your meals in such a way that you fully feel light satiety, but in no case are heaviness or overeating.
• Train yourself to drink a lot of non-alcoholic liquid, trying to consume about 1.5 liters of it every day.

In addition to the basic method of weight correction by Pierre Dukan, there are several more proprietary varieties of similar nutritional regimens that are intended for people who, for one reason or another, are not able to complete the full weight loss course described above. Such Dukan diets primarily include a modification of the basic dietary method for vegetarians, a diet for women after pregnancy, as well as a nutritionist’s light version, called the “Ladder”.

Authorized Products

Like many other weight loss methods, the Dukan weight correction system is based on the principle of prohibiting certain foods in order to increase the consumption of other foods, the properties of which help a person lose the fat accumulated over the past years of life. A huge advantage of the Dukan method over other diets is a fairly extensive list of permitted foods, which provides the opportunity not only to lose weight productively, but also to eat a varied and satisfying diet.

In order for the weight loss process to be successful, it is necessary to strictly monitor what you can eat in a certain phase of the diet, which products simply need to be included in your menu, and which cannot be included in it under any circumstances. Any even seemingly insignificant changes in the nutritional regime can negate all previously made efforts, and therefore the preparation of your own diet on the Dukan diet must be taken very seriously.

Pierre Dukan attaches particular importance, both in the process of losing weight and in the matter of maintaining health, to two dietary aspects - the drinking regime and oat bran, which must be consumed at all phases of the fight against excess weight without exception.

On a diet, it is allowed to consume seaweed at all stages of weight loss, except the first - “Attack”. It is important to ensure that the product does not contain sugar or other unnecessary preservatives and additives.

Drinking regime

As the author of his dietary system believes, supplying a losing body with a large volume of healthy fluid is a matter of paramount importance, which is simply unacceptable to leave to chance. The thing is that for the effective process of freeing your body from excess fat, it is necessary not only to burn its reserves, but also to remove them, as well as other waste substances. The more a person drinks during a diet, the more intensely his kidneys work and the more food waste is excreted along with urine. According to Dukan, any diet, even one that copes well with the destruction of fat deposits, but does not ensure their timely excretion by increasing the drinking regime, will not only be ineffective, but will also expose the human body to new risks due to the accumulation of fat in it.

Dukan strongly recommends that all adherents of his weight correction system of the same name drink at least one and a half liters (in black and white up to 2 liters) of permissible liquid every day, giving preference to low-mineralized water. In addition to such water, the nutritionist is not against including other popular non-alcoholic drinks in the drinking regime, among which herbal infusions, various teas and natural coffee are especially valued. In terms of the specific order of fluid intake, for which many dietary regimes are so famous, for example, immediately after sleep, before or after meals, etc., Dukan does not set any restrictions, but on the contrary advises his patients to drink water as soon as the desire arises, including during meals.

Oat bran

This product is indispensable on the Dukan diet and is necessarily present in one quantity or another at each successive stage of weight loss. This product is especially valued for the large quantities it contains. fiber , as well as for the rich composition of various minerals and other nutrients and substances beneficial to the human body.

In the process of following this dietary diet, oat bran should be consumed separately from other products or added to virtually all prepared dishes, but it is unacceptable to abandon them completely. Neutral taste qualities go well with any food (meat, vegetables, fish and even desserts) and, importantly, such bran, when properly prepared, can serve as a substitute for bread, which is so lacking for many people in the initial stages of losing weight.

Pierre Dukan notes that oat bran in his weight loss system simultaneously plays the role of a barrier to harmful substances and a conductor for beneficial compounds, and also serves as an indispensable assistant to protein nutrition in the fight against excess weight. Based on this, he recommends gradually increasing the amount of bran eaten by 0.5 tbsp. l., using 1.5 tbsp daily, respectively. l., 2 tbsp. l., 2.5 tbsp. l. and 3 tbsp. l. in each subsequent phase of the diet. Where can I buy them? Bran can be purchased at any health food store or ordered online.

Each stage of the Dukan dietary system has its own list of products, including both main dishes and additional food, the amount of which can be limited depending on the phase of the diet being followed. However, during his own research, the nutritionist calculated 100 permitted products, the volume of consumption of which, due to their high protein content and low amount of carbohydrates and fats, can not be limited. This list includes 72 products, mainly of animal origin, that are allowed to be eaten from the very beginning of the diet and 28 plant products that are included in the menu from its second stage.

Can you eat honey?

During the first two stages, it is prohibited to use honey as a sweetener. Only at the third stage of the diet can you afford to gradually introduce it into your diet. No more than 1 tablespoon per day. Preferably in the morning. Many people wonder what sweetener can be used during a diet? Only sugar substitutes that are not analogues are acceptable. Anything will do except honey, fructose and sorbitol. For example, stevia.

How to eat oat bran on a diet?

The diet at all stages should include bran, which is a good source of fiber. At the first stage, it is recommended to eat at least 1.5 tbsp daily. spoons of product. You can make a healthy pancake from yogurt, eggs and bran, and prepare healthy bread (bran bread) or oatmeal cookies at a later stage. During the Cruise phase, you should consume 2 tbsp daily. spoons of bran, at “Consolidation” - up to 2.5 tbsp., and at the “Stabilization” stage - up to 3 tbsp. spoons

How to replace oat bran? You can try replacing this product, unique in its properties, with buckwheat. In principle, you can go on a diet without this product. But this will reduce the efficiency of the power system. You can eat 2 tbsp. l. dry buckwheat, preferably not fried. But both products will differ in their nutritional properties and are absorbed differently.

Attack Phase

The main nutritional diet of the initial phase of the Dukan diet system should include only protein foods, thanks to which the weight loss process starts. By and large, during this period you can create your own menu from any dishes with a high protein content and a minimum of carbohydrates and fats, but the author himself recommends giving preference to 72 high-protein foods, which he allows to be consumed without restrictions.

This table of allowed Dukan Diet products for Attack will help you make your choice, which corresponds to the latest information provided by the official website. It should be remembered that due to the constant development of this dietary technique, the lists of permitted and acceptable dishes may be updated with new products.

72 protein products allowed from the “Attack” stage
Pet meat	rabbit; basturma; veal chop; beef steak; roast beef; beef tongue; veal kidneys; beef fillet; rump; horsemeat; calf liver; game; pork ham (only lean and without skin); escalope.
Poultry meat	chicken; guinea fowl; turkey; rooster meat; turkey ham; quail; chicken ham; chicken liver; pigeon.
Fish	halibut; cod; whiting; bigheads; sea ​​bream; flounder; stingray; mullet; tuna; salmon; sole; halibut; swordfish; mackerel; sea ​​wolf; sardine; sea ​​bass; pollock; burbot; haddock; crab sticks.
Seafood	shellfish; crabs; oysters; trumpeter; langoustines; squid; lobster; cuttlefish; sea ​​urchin; scallops; shrimps; sea ​​snails; lobster; crayfish; mussels; octopus.
Plant based proteins	tofu; oat bran.
Low-fat or very low-fat milk products	milk; grainy cottage cheese; cottage cheese; processed cheeses; soft curds; kefir; classic (without additives) yogurt.
Eggs	chicken; quail

As an additional supplement every day at this stage of weight loss you can use:

• salt (to the very minimum);
• some sweeteners (mainly - stevia And cyclomat );
• spices (purchased separately and do not include salt);
• lemon juice (as a marinade or dressing for meat dishes);
• greens, including green onions (as seasoning);
• shirataki noodles;
• 1 tbsp. l. COM (with fat content up to 1.5%);
• 1 coffee l. vegetable oil (it’s better to do without it);
• 1 PC. onions (small);
• 2-3 pcs. gherkins;
• 2 tbsp. l. tomato paste;
• 1 tbsp. l. wheat bran;
• Goji berries in the amount of 1 tbsp. spoon without slide;
• 1 tbsp. l. mustard, vinegar and soy sauce.

Phase Alternation (Cruise)

The second dietary phase is replenished with products of plant origin, which are allowed to be eaten only on BO days together with previously recommended protein foods and according to an individually selected rotation scheme. The nutritional diet of the BW days remains unchanged and may include exclusively protein-rich dishes.

The basis for compiling a menu for BO days should be a list of 28 products, which the author himself defines as acceptable for consumption at this stage without restrictions. The table below gives an idea of ​​the possible combination of products that allows you to create your own diet for this phase of weight loss and make it quite varied.

The list of additional supplements for the second dietary stage is also somewhat expanded, both in terms of the number of already familiar products from this category, and in relation to the addition of other ingredients to them. All secondary products for which there were no mass restrictions remain in their places, but the volume of other components doubles (for example, instead of 1 tablespoon of goji berries, you can already eat 2 tablespoons).

In addition, in this phase it is permissible to diversify your own menu with other additional options, namely:

• low-fat cocoa powder in an amount of no more than 1 tsp;
• skimmed milk powder – 30 grams;
• corn starch - no more than a tablespoon;
• a tablespoon of soy flour;
• packaging of soy yogurt;
• 30 grams of low-fat sour cream;
• low-fat natural sausages – no more than 100 grams and beef sausages – 50 g;
• 30 grams of hard low-fat cheese;
• 3 tbsp. spoons of dry white wine into dishes;
• no more than 100 ml of coconut milk;
• 5 grams of sweet soy sauce.

Phase Consolidation (Consolidation)

While the results are consolidated, protein and vegetables can be safely consumed daily, separately or together. It is recommended to leave one day a week completely protein. You need to accustom your body to the fact that previously prohibited foods will often be supplied in the future. Such as fruits, grains, fats and starchy vegetables, honey.

What kind of cheese can you afford at this stage of losing weight? It is allowed to eat hard, non-fat varieties of cheese, and in strictly weighed, limited quantities.

Can I drink alcohol? Unlike the previous stages, in the consolidation phase you can periodically allow yourself to drink a little alcohol, namely dry wine in the amount of 150-200 grams.

Allowed:

• almost any fruit: apples, pears, oranges, berries, strawberries, plums, except cherries, bananas, dried fruits;
• a couple of slices of wholemeal bread;
• cheddar cheese, gouda, Swiss cheese;
• pork, lamb, lean meat.

Phase Stabilization

In this phase, you can consume a fairly wide range of foods, because they will be the ones that will make up your diet for the rest of your life:

• products included in the menu at the third stage of the diet;
• it is allowed to eat any fruit, but no more than once a day and in reasonable quantities;
• starchy vegetables can be eaten twice a week;
• Eating plenty of protein remains mandatory.

Table of permitted products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1,2	0,1	4,5	24
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
leek	2,0	0,0	8,2	33
bulb onions	1,4	0,0	10,4	41
chard	1,8	0,2	3,7	19
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
salad pepper	1,3	0,0	5,3	27
parsley	3,7	0,4	7,6	47
radish	1,2	0,1	3,4	19
turnip	1,5	0,1	6,2	30
beet	1,5	0,1	8,8	40
celery	0,9	0,1	2,1	12
asparagus	1,9	0,1	3,1	20
tomatoes	0,6	0,2	4,2	20
pumpkin	1,3	0,3	7,7	28
dill	2,5	0,5	6,3	38
garlic	6,5	0,5	29,9	143
spinach	2,9	0,3	2,0	22
sorrel	1,5	0,3	2,9	19
Mushrooms
mushrooms	3,5	2,0	2,5	30
Cereals and porridges
oat bran	8,0	4,0	10,0	110
Raw materials and seasonings
seasonings	7,0	1,9	26,0	149
basil	2,5	0,6	4,3	27
mustard	5,7	6,4	22,0	162
salt	0,0	0,0	0,0	-
caraway	19,8	14,6	11,9	333
vinegar	0,0	0,0	5,0	20
chicory	1,7	0,2	4,1	21
Dairy
dairy products	3,2	6,5	4,1	117
skim milk	2,0	0,1	4,8	31
Meat products
beef	18,9	19,4	0,0	187
beef liver	17,4	3,1	0,0	98
veal	19,7	1,2	0,0	90
horsemeat	20,2	7,0	0,0	187
lamb	16,2	14,1	0,0	192
Bird
chicken	16,0	14,0	0,0	190
turkey	19,2	0,7	0,0	84
Fish and seafood
fish	18,5	4,9	0,0	136
seafood	15,5	1,0	0,1	85

Prohibited foods on the Dukan diet

The diet involves the complete exclusion of the following products from the diet: animal fats, candies, sweets, seeds.

There are foods that you can include in your diet only if certain conditions are met. For example, during cooking, it is permissible to use just a couple of drops of vegetable oil to lubricate a Teflon pan.

The first two stages exclude starchy foods, vegetables and fruits. Only at the “Consolidation” stage can you include in the diet twice in 7 days:

• potatoes in skin;
• corn;
• lentils;
• beans;
• wholemeal pasta;
• processed wheat cereals;
• rice, best uncooked and brown.

All other foods containing starch are prohibited for the entire period of the diet. From the second stage you can indulge in ice cream, but it is best to eat it in a milkshake.

Already at the third stage, cheese (no more than 50 g per day), fruits and berries are finally allowed, namely:

• unsweetened nectarine, apple, pear, peach, grapefruit - one per day;
• raspberries and strawberries - like dessert on a plate;
• a slice of ripe melon or watermelon;
• kiwi, large apricot, mango - up to 2 pieces per day.

Starting from the “Consolidation” stage, you are allowed to eat two slices of whole grain bread and wholemeal flour per day.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
potato	2,0	0,4	18,1	80
corn	3,5	2,8	15,6	101
white beans	7,0	0,5	16,9	102
lentils	24,0	1,5	42,7	284
Fruits
fruits	0,8	0,3	11,5	56
watermelon	0,6	0,1	5,8	25
grapefruit	0,7	0,2	6,5	29
pears	0,4	0,3	10,9	42
melon	0,6	0,3	7,4	33
kiwi	1,0	0,6	10,3	48
mango	0,5	0,3	11,5	67
nectarine	0,9	0,2	11,8	48
peaches	0,9	0,1	11,3	46
apples	0,4	0,4	9,8	47
Berries
berries	0,7	0,3	9,4	44
strawberry	0,8	0,4	7,5	41
raspberries	0,8	0,5	8,3	46
Nuts and dried fruits
seeds	22,6	49,4	4,1	567
Cereals and porridges
Wheat groats	11,5	1,3	62,0	316
rice	6,7	0,7	78,9	344
Flour and pasta
pasta	10,4	1,1	69,7	337
Bakery products
bread	7,5	2,1	46,4	227
Confectionery
candies	4,3	19,8	67,5	453
Cheeses and cottage cheese
cheese	24,1	29,5	0,3	363
Oils and fats
vegetable oil	0,0	99,0	0,0	899
animal fat	0,0	99,7	0,0	897
* data is per 100 g of product

Dukan Diet Menu (Eating Routine)

It is important to write down a detailed menu for yourself by day and by stage, so that you can purchase products in advance and strictly follow the plan. For the Pierre Dukan diet, you can find a detailed menu for each day on the official website.

First stage

Only foods rich in protein , but in any quantity to completely satiate. There is a powerful loading of protein, metabolism accelerates, and weight is lost very quickly.

The duration of the “Attack” directly depends on how many kilograms you need to lose:

• if you are overweight up to 10 kg, three days will be enough for you;
• if more than 10 kg - from 3 to five days;
• more than 30 kg - from 5 to ten days.

The specialist came to the conclusion that the results of a short-term diet of proteins alone are comparable to the results that can be achieved during fasting. However, the protein Attack does not have the disadvantages of fasting. Food rich in proteins is digested within three hours, and during this time a person does not feel hungry. The process of digesting food itself also consumes a large amount of calories, approximately 30 per 100. While for fats this ratio is 12 to 100, and for carbohydrates 7 to 100. It is very important to cook without using fat, that is, boil or steam , grill, bake.

Don't limit yourself to just meat. Various seafood products that are low in calories and contain a high percentage of proteins are ideal. Include fish, raw and boiled eggs, fermented milk products and skim milk in your diet. Dishes can be seasoned with salt already prepared, using various seasonings, garlic, onions, lemon juice and capers.

As a rule, as a result of the “Attack”, from two to six extra kilograms are usually lost.
For the Attack phase of the Dukan Diet, the weekly menu is as follows:

Second stage “Alternation” or “Cruise”

At the second stage, it is allowed to include carbohydrates in the diet, and alternate protein days with protein and vegetable days. The duration of the “Cruise” is the same as the first stage and directly depends on the number of kg that you additionally want to lose. If it is less than a kilogram, then alternate days are done in the proportion of 1 to 1, 2 to 2 or 3 to 3. If you need to lose more than 10 kg, then alternate days according to the 5 to 5 scheme.

However, it should be noted that Dr. Dukan recommends using the last option of alternation only in exceptional cases under the supervision of a doctor, since such a scheme is a rather serious test for the body. It is best to choose a 1 to 1 or 2 to 2 scheme.

Give preference to steamed vegetables and various salads to preserve all vitamins and other important microelements. But it is also allowed to eat boiled, baked and stewed vegetables in meat and fish broth. Season salads with yogurt, balsamic vinegar, kefir, and mustard. If protein foods can be eaten in unlimited quantities, then the volume of vegetables eaten must be controlled: as soon as the feeling of hunger has passed, vegetables can be set aside.

Remember that on the Cruise you must consume at least two tablespoons of oat bran per day.

Sample protein day menu:

Third stage - Consolidation

The duration of “Consolidation” will depend on how many kg you lost in the first 2 stages. It will take 10 days to regain every kg lost. That is, if you have lost 3 kg, then the third stage will last a month. If you lose 10 kg, you need 3 months to consolidate the result. The main goal of this stage is not losing weight, but taking control of the body’s excessive reactions.

After “consolidating” the results obtained, dishes and vegetable products can already be consumed daily, separately or together. But, one day a week should be left as protein. It is important to train yourself to eat prohibited foods with restraint, including fruits, starchy vegetables, grains, honey, and fats. You can also include some starchy cereals and vegetables in your diet (no more than 2 servings per week); pasta is also allowed on Consolidation.

Menu for the third stage, sample menu for a protein day:

Stage 4, menu by stages to stabilize weight

After your body has accepted its new state and taken on a new form, you need to consolidate everything that you have achieved and prevent a return to your previous lifestyle. To avoid slipping back into constant weight gain, you will only need to follow these simple rules:

• Do not overeat and clearly control the amount of food and portions.
• Convenient day, make it pure protein once a week. Eat only the foods on the Attack list.
• Limit the fruit you can afford. It is better to use them no more often than once a day.
• Reduce the amount of fish. You can only eat it for one protein day. But don't limit seafood.
• Starchy foods should be consumed with caution. For example, it is better to cook potatoes no more than twice a week.
• On a protein day, don’t get carried away with salt. This will stabilize blood pressure and contribute to the high-quality cleansing of your body.
• Drink 2 liters of clean water every day. If you have a high level of physical activity, then drink up to 3 litas per day.
• Don't forget to eat oat bran every day: it is recommended to increase its volume to 3 tbsp. spoons

Dukan diet recipes

Many people wonder what can be cooked so delicious when you are on the Pierre Dukan diet. Recipes for delicious and healthy dishes can be found on the Internet. It turns out that at each stage you can create a very varied diet. Some people who are losing weight are happy to share photos and videos of the cooking process on social networks VKontakte and Odnoklassniki, which you can watch and repeat. Also, if you wish, you can compose or purchase a whole book of recipes for weight loss. Dishes are prepared in a non-stick frying pan, in the microwave, boiled and baked, there are recipes for a multicooker.

When eating according to the Dukan system, you can even eat ham and properly prepared chicken cutlets, pancakes, ice cream, cakes and various desserts. There are recipes for proper baking.

What sweetener can be used to prepare delicious Dukan Diet recipes?

When choosing a sweetener, it is recommended to pay attention to its calorie content. Wouldn't be the best choice xylitol , extremely high in calories fructose , sorbitol , toxic sukrasit , isomalt And saccharin . Pierre himself recommends adding it as a sweetener when cooking. However, the substance is not stable during heat treatment. Will do, acesulfame potassium . The ideal option would be stevia – a natural sweetener, quite safe and without contraindications. Produced under the following brands: Fit Parade, Milford, Rio, Novasweet, Stevia Plus.

Dukan diet, recipes for Attack

At the protein stage of weight loss, recipes for the week involve using exclusively protein products. For example, there is a huge selection of well-tested old and new recipes with squid on the Dukan diet.

Squid in lemon-garlic sauce

Ingredients: 3 squid, juice of half a lemon, parsley to taste, 1 clove of garlic.

Cooking the dish in stages:

• clean the squid and cut them into strips or rings;
• finely chop the parsley and garlic;
• heat a non-stick frying pan without oil and fry the squid in small portions for 1.5 minutes;
• clean the pan with lemon juice, add parsley and garlic, sauté for half a minute;
• Throw in the squid and simmer everything under the lid for two minutes.

Healthy mayonnaise

Sauce recipe from the site Tatoshkina recipes for the Dukan diet. Eating is allowed at any stage. A universal recipe that is also suitable for dressing salads and vegetables.

Ingredients: 150 grams of soft low-fat cottage cheese, 4 cloves of garlic, 3 egg yolks, salt, a tablespoon of any aromatic vinegar, such as apple cider vinegar.

Mash and grind the yolks with a fork on a fine grater, squeeze the garlic through a press. Mix the yolks with garlic and cottage cheese, add vinegar, salt to taste. Beat the resulting mass until smooth using a mixer. You can simply mix all the ingredients in a blender.

Sweets recipes

Despite the fact that at some stages of the diet it is allowed to eat sweet fruits, many people find it difficult to avoid eating baked goods, muffins and ice cream for a long time. There are many recipes for healthy marshmallows and cheesecakes, live sweets and desserts that will not harm your figure and will not negate all the efforts and hardships that you have experienced during the previous stages of the diet.

Sweet blancmange made from cottage cheese

A delicious dessert that is somewhat reminiscent of panna cotta or jelly, its composition is similar to cottage cheese casserole. Perfect for the protein stage of weight loss, without baking.

List of ingredients: 350 g low-fat cottage cheese, 100 g low-fat natural yogurt, 0.5 cups low-fat milk, 20 g (bag) instant gelatin, sweetener.

You should heat the milk and pour half the portion of gelatin, leave to swell for 20 minutes. Grind the cottage cheese using a blender, mix it with yogurt and sugar substitute. Pour the remaining milk into the gelatin and stir. Combine the resulting mixture with cottage cheese, pour into prepared forms and place in the refrigerator to harden.

Considering that the nutritional system on the Dukan diet involves the use of oat bran, you can add one teaspoon of this product to dessert.

Vanilla cream (Attack phase, recipes)

List of ingredients: 5 eggs, 375 ml warm low-fat milk, 1 fresh vanilla bean, powdered nutmeg, one stick and 10 ml liquid vanilla.

Beat eggs in a convenient container. Add a vanilla stick to the milk and heat, but do not bring to a boil. Slowly pour the heated milk over the eggs, after removing the pod from it. Add 10 ml of liquid vanilla and 2 teaspoons of nutmeg powder to the mixture. Pour the mixture into the mold and place in an oven preheated to 160 degrees in a water bath.

Stage 2 recipes, for Cruise or protein-carbohydrate alternation

Pizza (can be cooked in a slow cooker or microwave)

Ingredients: one egg, 2 tbsp. spoons of oat bran and 1 tbsp. a spoonful of starch, 20 g of milk powder of the lowest fat content, 2 tbsp. natural yogurt, salt, mustard to taste, boiled chicken breast, half a tomato, half a cucumber, low-fat cheese.

Preparation. Mix all the dry ingredients in a container, add the yolk and yogurt. Gently fold the beaten egg white into the dough. Lightly grease a baking dish with oil and pour the dough into it. Microwave on medium power for 3 minutes. Add sauce and seasonings to taste. Place the filling on the base and cook for another 2 minutes. Cooking times may vary.

Protein-free pasta

Flatbreads and pasta can be included at stage 4 of the diet in the “Consolidation” phase. It is also allowed to consume small portions of funchose twice a week. Properly prepared pasta can be included in soups and chicken liver dishes.

Ingredients for pasta: 1 medium or large egg, 15-25 grams of gluten (can be replaced with soy isolate), a third of a teaspoon of salt.

Mix all ingredients in a container and prepare a soft dough. You can navigate by the required consistency. Press the resulting dough into boiling water (you can directly into the soup) through a colander or fine sieve. Cook for 2-3 minutes, depending on the density of the prepared dough.

In case of failure

Often, if you adhere to the Dukan diet, like any other weight loss system, there is a temptation to break loose and eat too much. With systematic failures, the risk of weight stagnation increases, which can affect the outcome of the entire weight loss program. Questions and answers about tactics in the event of a breakdown are often discussed on forums on the Pierre Dukan system.

What to do if a breakdown occurs?

In any case, if you do not want the weight to return, it is recommended:

• increase fluid intake;
• actively do exercises, gymnastics, ride a bike and walk a lot;
• arrange another protein fasting day or even two.

After a breakdown on the “Attack”, it is recommended to extend this phase for a couple of days; this will increase the overall duration of the diet, but will not affect the results. If there is a breakdown in alternation, it is necessary to increase the number of physical exercises. exercises and continue to observe this phase for another 1-2 days. No matter how many times a breakdown occurs, it is necessary to reach the end of this stage.

If the weight doesn't come off, don't panic. At different stages of weight loss, weight may stop or even begin to increase. This may be due to various factors:

• you consume a lot of salt;
• insufficient amount of plain water in the diet;
• features of weight fluctuations in women, depending on hormonal levels;
• abuse of additional products;
• low activity, insufficient exercise;
• very frequent breakdowns.

Contraindications

Despite the effectiveness of the diet during weight loss, the body does not receive the required amount of proteins, fats and carbohydrates, minerals and vitamins , extremely necessary for normal life.

• at , ;
• for kidney diseases and;
• With , hypertension ;
• for nervous diseases;
• people with a diseased thyroid gland;
• under the age of 18.

During pregnancy and breastfeeding

According to Pierre himself, the diet is completely unsuitable for nursing mothers. It is not recommended to sit on it during pregnancy. It’s better to just give up sweets and stick to a rational, balanced diet for pregnant women.

Advantages and disadvantages

You can find and watch videos on YouTube that talk about the benefits and side effects of following the diet. In the video of people losing weight, the harm and benefits, possible side effects, are voiced, based on the personal experience of each individual person.

Is the diet harmful and why is it dangerous? We will consider the arguments for and against in more detail in the table:

pros

Minuses

The result will be visible after the first week of following the diet. There is no need to count calories when eating protein foods. A wide list of products allowed to be consumed and used during cooking, the presence of additional supplements. A smooth, multi-stage exit from a diet that allows you to maintain your ideal weight for the rest of your life.

The need to strictly follow all rules and regulations in order to achieve the desired effect. Long duration of diet. It is necessary to additionally take complexes of vitamins and minerals to maintain healthy nails, hair and elastic skin. Of course, the Dukan diet has side effects and contraindications; excess protein foods can cause kidney complications. For some, it can be difficult to avoid drinking alcohol for long periods of time.