Dukan drops for weight loss. Pierre Dukan diet menu for weight loss

Among the innumerable number of diets, this Dukan method of nutrition is of interest not by chance. Why? It's simple: it works! The secret of success is that by eating according to this scheme, any person quickly becomes slender.

Then, probably, you need to remove all delicious foods from the menu, eat only a green salad, one leaf at a time for breakfast, lunch and dinner? Nothing like this!

This is interesting! The most delicious and high-calorie foods are allowed and there is no limit in their quantity. Eat as much as you want and lose weight at the same time! And the French doctor Pierre Dukan came up with such a unique and world-famous diet.

A diet for beginners and an exemplary menu give everyone a chance to get rid of unnecessary kilograms, gain harmony and self-confidence.

A bit of history

Pierre grew up in a fairly wealthy family, in addition to a regular school, he attended an art studio. He had a penchant for drawing, and he hoped to become an artist. But when Pierre was 17 years old, his mother died on the operating table - she had a brain tumor. The operation ended in failure.

This tragedy changed the whole life of young Pierre - he leaves his passion for art and makes a choice in favor of the profession of a doctor.

Having received a medical degree, he is closely engaged in research on the neurology of the brain. His scientific developments are published in specialized publications, their popularity is growing rapidly. It seemed obvious that he would take a worthy place in this area, but His Majesty Chance intervened in the matter.

Pierre was 34 years old when one day a patient who was overweight entered his office. The constant struggle with obesity did not give a positive result, and on a nervous basis, he developed depression. He constantly had to limit himself to what he loved most - in meat products.

In order to somehow help the poor fellow, Dukan allows the patient to eat lean meat, but recommends eliminating sweets by increasing water intake. The result of such treatment exceeded all expectations - the patient lost five kilograms in less than a week! This unexpected discovery formed the basis of a new method of losing weight.

Diet principles

How does the Pierre Dukan diet help beginners get rid of body fat? Sample menu, recipes and other recommendations - in our article.

Why did such a non-standard approach to the problem of excess weight give an amazing result? Everything is explained simply. Carbohydrate foods tend to be very easily absorbed by the body. But any, even a slight enumeration of carbohydrates is stored in the body in reserve.

This is a reserve in case of famine. And since there is still no hunger, and carbohydrates keep falling and falling into the stomach, the body is rapidly overgrown with fatty deposits. What Pierre Dukan advises in this case - a beginner's diet and an approximate menu for weight loss are described in this article.

Excessive calories require exercise, but for a person who is overweight, it is difficult even just to climb the stairs, not to mention going to the gym or other active activities.

The circle closes, problems grow sequentially and synchronously with the growth of fat folds.

But you can go the other way: remove carbohydrates and fats from the menu, and satisfy your hunger with products that do not contain carbohydrates - such as meat, fish, eggs, low-fat dairy products. Drink plenty of plain water and add oat bran, which helps to remove toxins and reduce hunger.

Hunger must be satisfied with foods that do not contain carbohydrates - such as meat, fish, eggs, low-fat dairy products

Eggs, fish, low-fat cottage cheese and lean meat - protein products that do not contain carbohydrates - this time. Delicious, natural foods that make you feel full for a long time are two.

And, most importantly, for their digestion, protein dishes require a lot of energy, that is, this is an additional work that we do not notice, but at the same time we lose calories. A sort of forced gym - that's three!

Eating tasty and satisfying, a person experiences positive emotions, which leads to the production of endorphins (hormones of happiness), which means that metabolism improves. All this, taken together, leads to a remarkable result - the loss of extra pounds, fresh appearance and overall health outcomes.

Pierre Dukan not only developed an effective diet, but also compiled options for an approximate menu. for beginners, he literally chewed through all the nuances, gave recommendations on physical activity and personally worked on compiling delicious dishes.

Who is the Pierre Dukan diet for?

is overweight;
wants to be more fit;
wants to cleanse his body;
wants to get rid of overeating;
has elevated lipid levels.

The diet is indicated for those who are overweight

The diet proposed by the French doctor is useful not only for weight loss. It can reduce high blood sugar, remove excess cholesterol from the walls of blood vessels, normalize blood pressure, improve metabolism, remove toxins that have accumulated in organs and tissues for years.

It can reduce elevated blood sugar, remove excess cholesterol from the walls of blood vessels, normalize blood pressure, improve metabolism, remove toxins and toxins that have accumulated in organs and tissues for years.

Diet promotes rejuvenation of the whole body, the return of a forgotten feeling of lightness and comfort, and also active longevity.

Stages of the diet and their features

Pierre Dukan, like a real Frenchman, called the stages of the diet not just - the first, second, third and fourth, but beautifully and a little romantic: attack, cruise, consolidation, stabilization. What do these stages mean?

Attack

The first, most important and decisive point of the strategy. The purpose of the attack is a swift offensive and victory. Victory over excess weight. This period is the most responsible, the most significant and the most important: due to the lack of carbohydrates in the menu, rapid weight loss occurs. The body needs glucose and if it does not come from outside, then you need to find it inside!

This moment is the key to triggering the mechanism of fat destruction.

Weight loss can reach from 1 kg to 3 - 5 kg or more per week. But do not be upset if gaining harmony is not so fast. It is necessary to check whether all the conditions of the diet are met, take into account the individual characteristics of each person, be patient and continue the fight.

The result will certainly be achieved - fat deposits will go away and the body will become slender. In the end, dieting is not only useful, but also pleasant. A list of useful products and recipes for delicious dishes was compiled for us by Pierre Dukan. A beginner's diet and a sample menu will help everyone to gain health, optimism and a slim figure.

What foods are allowed in the Attack phase:

The meat is lean.
Chicken without fat.
Quail egg.
The cheese is fat free.
Skimmed milk.
The ham is lean.
Seasonings to taste.
Canned fish.
Low fat yogurt.
Fish baked.
Chicken egg.
Offal.
Sausage.
Bran.

Many varieties of meat are allowed for use, but it is preferable to choose dietary meats and game. Pork and lamb should not be used because of their high cholesterol content.

Egg yolks also contain a lot of fats invisible to the eye, so their use should be reasonable. Attack period lasts from 2 to 5 - 7 days. During this time, usually lost from 0.5 kg to 5 kg per week.

It is necessary to drink about 1.5 - 2 liters of water per day and take walks for 20 minutes

Foods containing carbohydrates are prohibited. Sweeteners can be used instead of sugar. It is necessary to drink about 1.5 - 2 liters of water per day and take walks for 20 minutes.

Note! At this stage, there may be a heavy smell from the mouth, dryness. This is normal, you just need to be patient, it will pass soon.

Particular attention is paid to oat bran. They play an important role in this diet.

Cruise

A Frenchman would not be a Frenchman if he called the stages simply and routinely, numbering and putting boring checkmarks ... This is not true! Everything should be beautiful and harmonious, and also a little mysterious. Let's try to understand what the name "cruise" means.

A cruise is an interesting, pleasant, and sometimes unexpected movement from one place to another. As a rule, from home to new places, new events and discoveries. So it is quite logical to call the second stage of the diet a cruise.

After all, passing through it, a person changes and must re-learn himself, discover something unknown in himself and be transformed. Often this phase is called alternation.

What products are allowed

28 types of vegetables are added to the products from the first stage. Purely protein days alternate with protein-vegetable days. Easy to alternate every other day. For example, on even days protein food, on odd days - protein and vegetable. Vegetables are allowed both raw and boiled-baked. The use of vegetable oil is undesirable.

Prohibited foods for this phase

Potatoes and beans are prohibited.This restriction applies to peas, legumes and lentils. The duration of the phase depends on how many kilograms you want to lose. All rules of the Cruise stage continue until the desired weight is reached.

Consolidation

Translated from French, consolidation means strengthening, consolidating, transforming. You can't think of a better name. After all, this phase is intended to strengthen and consolidate the achieved result in order to transform your body.

The meaning of consolidation is that a person who has lost a few kilograms on a diet does not relax and does not gain weight again.

The diet in this period is less strict. Vegetables, fruits, grain bread (100 - 150g) are added. Fruits are preferably sour (1 piece per day). Prohibited are cherries, figs, peaches, bananas or grapes.

You can eat cheese! But choose low-fat varieties, and do not abuse. As in the previous steps, you need to drink plenty of water and do not forget about oat bran. Walking should take 30 minutes. The duration of this period depends only on the person himself. You can stay at this stage for as long as you like.

Stabilization

The final stage, designed to fix or consolidate the results achieved and for a gradual transition to a normal diet. The menu includes vegetables - a source of vitamins and minerals. It is allowed to consume two products containing starch daily.

It can be a small portion of rice, buckwheat or pasta, a couple of potatoes, some peas or lentils. Once every 7 days you can eat your favorite dish. Protein food is still a priority, in the middle of the week one day should be completely protein. The norm for bran is up to 3 tbsp. spoons a day.

As before, you need to drink a lot - 2 liters of water or more. Physical exercise will help to spend extra calories, do not neglect them.

Nutritionist Pierre Dukan's recommendations and a sample menu for beginners for every day

The first day:

Morning: milk with waffles, yogurt
Noon: belyashi, boiled fish
Evening: perch baked in foil

Second day:

Morning: coffee with cottage cheese, eggs and bran tortillas
Afternoon: offal pancakes, coffee with syrniki
Evening: prawns with herbs, cheesecakes and yogurt

Day three:

Morning: skimmed milk with tortillas
Noon: meat soufflé, bran and kefir pancakes
Evening: fish soup, chicken roll, herbal tea with stevia

Day four:

Morning: ham omelet, xylitol herbal tea
Noon: shrimp in tomato sauce, coffee
Evening: chicken breast, yogurt, dark chocolate tea

Day five:

Morning: 2 soft-boiled eggs, marshmallow tea
Noon: meatballs, fish pate with tortilla
Evening: fermented baked milk, yoghurt and bran pancakes

Day six:

Morning: crab rolls, coffee
Noon: soup with meat and egg, cottage cheese
Evening: stuffed crab sticks

Day seven:

Morning: egg and bran cookies
Afternoon: chicken meat, baked
Evening: fish fillet stewed in tomato

World renowned nutritionist warns - you need to eat to your fill, you can’t get up from the table half-starved, otherwise, after an hour or two, a person will feel severe hunger and can eat what the first one comes to hand at that moment.

Avoiding such breakdowns is easy, you just need to eat up during the next meal with the products allowed for this stage.

There are also restrictions on physical activity - it is needed in reasonable doses, from 20 minutes to half an hour. Dukan does not recommend going to the gym or other physical activities during the diet, so as not to build up severe hunger and not provoke overeating of carbohydrate foods.

Some dishes from the sample menu for beginners that can be used in any phase of the Pierre Dukan diet

offal fritters

Grind any offal (liver, kidneys, heart), add bran, fat-free cottage cheese and eggs to this mass. Add your favorite spices, salt a little, mix well. Spoon into hot skillet and fry. When serving, garnish with a slice of lemon and a sprig of greens.

Delicate meat soufflé

Grind any lean meat in a blender, add milk, seasonings and beaten eggs, mix. Mix cottage cheese with bran and salt a little. Roll out the meat mass on parchment or foil, lay the prepared cottage cheese on top in an even layer, wrap everything in a ball or roll. Bake until done.

Cheesecakes for tea

Cottage cheese 0% fat knead, sweeten with a sweetener. Add eggs and bran to this mass. Form small cakes, roll each in bran, bake or fry in a non-stick frying pan.

Wafers for morning coffee

Take in equal proportions and mix cottage cheese, yogurt and bran. Add baking powder, vanilla, sweetener and beaten egg to them. Bake in a waffle iron.

Expected results of the diet

You can get the following results:

Improving well-being and mood.
Weight loss of several kilograms.
Improvement of the body as a whole.

Advantages and disadvantages of Pierre Dukan's sample menu and diet for beginners

The advantages are that you do not need to limit yourself in food, you can and even need to eat your fill.. The diet dishes are delicious, very diverse, there is room for initiative when choosing products and compiling a menu, the main thing is to follow the general principles of the program.

The advantage is that you do not need to exhaust yourself physically, which is very important for obese or infirm people, as well as for those who do not have the time or desire to visit the gym.

It is important to know! There are almost no drawbacks to this technique. Is that some discomfort when switching from the usual food to a new menu, the need for a few days to give up the usual sweets or some favorite food.

Who wouldn't like Pierre Dukan's Beginner Diet and Suggested Sample Menu

The Dukan diet for beginners is not suitable:

Those who suffer from cardiovascular diseases.
Who has mental health problems.
Those who have severe kidney disease.
For those who are underweight.

Dukan diet program. The results of the weight loss experiment on this diet:

Recipes for the Dukan attack phase:

How to cook pancakes on the Dukan diet:

The average daily calorie content is 950 kcal.

The Dukan diet is not a diet in its direct sense (like), but refers to nutrition systems (just like). The author of this nutrition system, Frenchman Pierre Dukan, has been working in nutrition for over 30 years, resulting in an effective multi-phase technique for weight loss.

The Dukan Diet menu is based on high-protein, low-carb foods such as fish, lean meats, and eggs. These products can be used without restrictions in the first phase of the diet. Protein low-carbohydrate food does not contain excess calories and well reduces the feeling of 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-carbohydrate diets (like).

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

Are common Dukan Diet Requirements:

every day you need to drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water;
add oat bran to 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 with specific dietary and food requirements. It is clear that the effectiveness and efficiency will depend on the full and precise compliance with the requirements in all phases of the diet:

phase attacks;
stage alternation;
phase anchoring;
phase stabilization.

The first phase of the Dukan diet - "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 desirable to fulfill all of them impeccably, because. the overall weight loss in the entire diet is determined at this stage.

As part of 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 (fat-free).

At this stage, dizziness, dry mouth and other signs of deterioration in well-being are possible. This shows that the diet is working and there is a loss of adipose tissue. Because duration of this phase has a strict time limit and depends on your well-being - if your body does not accept such a 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 overweight range:

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

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

Allowed foods in the Dukan diet in the first phase:

be sure to eat 1.5 tablespoons of oat bran every day;
be sure to drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water daily;
lean beef, horse meat, veal;
veal kidneys and liver;
skinless chicken and turkey meat;
beef or veal tongue;
any seafood;
eggs;
any fish (boiled, steamed or grilled);
low-fat dairy products;
onion and garlic;
lean (low-fat) ham;
you can add vinegar, salt, seasonings and spices to food.

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

In the first phase should be excluded:

sugar
goose
duck
rabbit meat
pork

The second phase of Dr. Dukan's diet - "alternation"

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

one day protein - one day "vegetables + proteins"
three days "squirrels" - three days "vegetables + proteins"
five days "squirrels" - five days "vegetables + proteins"

If, before the start of the diet, excess weight was more than 10 kg, then the alternation scheme is only 5 for 5 days (i.e. five days of "squirrels" - five days of "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 the "alternation". For example:

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

At the second stage, the results of the first phase are fixed and the diet approaches the usual one. The main goal of this phase is to prevent the possible return of the kilograms dropped during the first phase.

The menu of the second phase of the Dukan diet contains all the products from the first phase 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 menu "vegetables + proteins". 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:

sure every day add to food 2 tbsp. spoons of oat bran
necessarily daily drink at least 1.5 liters of plain (still and non-mineralized) water
all menu items of the "attack" phase
vegetables without starch
cheese (fat content less than 6%) - 30 gr.
fruits (no grapes, cherries and 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 products of the second phase must not be mixed as products from the first stage - from them, only two any products can be selected daily. In this case, the products of the first phase, as before, mix randomly.

In the second phase should be excluded:

cereals
avocado
lentils
peas
potato
pasta
beans
corn

The third phase of the Dukan diet - "fixing"

During the third phase, the weight achieved in the first two stages is stabilized. The duration of the third phase of the diet is calculated, as well as the duration of the second phase - according to the weight lost during the first stage of the diet (10 days per 1 kg of weight lost in the first stage - 10 days in the third phase of "fixing"). The menu is even closer to the usual.

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

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

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

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

The fourth phase of the Dukan diet - "stabilization"

This phase is no longer directly related to the diet itself - this diet is for life. There are only four simple restrictions to follow:

every day it is imperative to drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water
be sure to add 3 tbsp to food every day. spoons of oat bran
daily any amount of protein food, vegetables and fruits, a slice of cheese, two slices of bread, any two foods high in starch
any one of the days of the week must be carried out according to the menu from the first phase (“protein” day)

These four simple rules will allow you to keep your weight within certain limits, eating whatever you like for the remaining 6 days of the week.

Benefits of the Dukan Diet

The most important plus of the Dukan diet is that lost kilograms do not return. Even returning to a normal diet after a diet does not cause weight gain for an arbitrarily long period of time (only 4 simple rules are required).
The effectiveness of the Dukan diet is very high with rates of 3-6 kg per week.
Diet restrictions are extremely small, so that it can be carried out at home, at lunchtime at work, and in a cafe and even in a restaurant. Even alcohol is allowed, so you will not be a black sheep when invited to an anniversary or corporate party.
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.
There is no restriction on the amount of food consumed (only a small number of diets can boast of this - buckwheat, and).
There are no strict restrictions on the time of meals - suitable for those who get up early and those who like to sleep.
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).
The diet is very easy to follow - simple rules do not require preliminary calculations of the menu. And a large number of products provide an opportunity to show their culinary talents (this is for those who love to cook and eat).

Cons of the Dukan Diet

The diet limits the amount of fat. Discuss with your doctor the possibility of a diet and allowable restrictions. It may be necessary to change the menu with an additional minimum addition of vegetable oils (for example, olive).
Like all diets, Dr. Dukan's diet is not completely balanced - therefore, it is necessary to additionally take vitamin and mineral complexes.
The first phase of the diet is quite difficult (but its effectiveness during this period is the greatest). During this time, increased fatigue is possible.
The diet requires the daily consumption of oat bran. This product is not available everywhere - pre-order with delivery may be required. 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. Efficiency in this case refers to the stabilization of the achieved weight after two time intervals: the first from 6 to 12 months and the second from 18 months to 2 years with the results:

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

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

Which diet to choose for yourself is the most pressing question for those who decide to lose a couple of kilograms or significantly reduce their weight. Nowadays, there are many different dietary options available.

One of the most common nutritional systems that nutritionists are increasingly choosing is the Dukan Diet. This technique was developed by the French nutritionist Pierre Dukan. Thanks to this diet, extra pounds go away with ease and do not return for a long time, while doing no great harm to health.

The main principle of the Dukan Diet is the use of protein products of plant and animal origin.

Important points when following this system of dietary nutrition

The use of purified water, at least 1.5 liters.

Perform feasible physical activity for 30 minutes.

Include oat bran in your daily diet.

How to Eat Oat Bran on the Dukan Diet

Bran is the main component in the nutritional system of this diet. Due to the absorption of fluid in the intestines and, accordingly, an increase in volume, they create a feeling of satiety.

For each phase of the diet, a certain amount of bran taken in tablespoons is set.

I - 1.5
II - 2
III– 2.5
IV-3

Bran is not very pleasant in taste, but due to its property it does not affect the taste of products, it is recommended to use them in various dishes (soups, cereals, casseroles).

Phases of the Dukan Diet

Protein diet menu for every day

It is based on four phases, each of which is designed to achieve a specific result.

Phase I - "Attack"

The breakdown of accumulated fats in the body begins. The duration is directly proportional to the excess weight at the start of the diet and the weight to be achieved.

The duration varies from a couple of days to a week, the maximum allowable period in extreme cases is 14 days. During this period, only protein-containing foods are allowed to be eaten.

List of eligible products:

Fish.
poultry meat.
chicken and quail eggs.
dairy products.
Yogurt.
Seafood.

It is forbidden to use:

pork.
Beef.
Lamb.
Rabbit.
goose and duck meat.
glucose (you can substitute).

Dukan protein diet

All products must be steamed, boiled or barbecued. Portion size is not limited. Minimize salt intake.

It is allowed to add flavor to dishes using garlic, lemon juice, mustard seeds, vinegar, onions. Be sure to include 40 grams of oat bran in the daily diet, drink purified water, take walks and load the body with feasible physical training (sports, walks).

Attack of the protein diet

The Dukan Diet is based on the four stages of weight loss. The first of them provides a weekly diet, most of which includes protein foods.

This period is quite motivating, but at the same time very tough and strict in the presence of food restrictions. Such a weekly attack on the body will allow you to burn subcutaneous fat as much as possible and, accordingly, reduce the amount of excess weight.

1st day

Breakfast - boiled chicken egg, warm unsweetened tea.

Lunch - boiled meat.

Snack - 250 ml of kefir with 1% fat, oat bran.

Evening - steamed fish, fermented baked milk.

2nd day

Breakfast - 200 ml of warm milk with a low percentage of fat, egg omelette.

Lunch is a portion of chicken broth.

Snack - oat bran and 200 ml of classic low-fat yogurt.

Evening - boiled chicken fillet, hot herbal tea with honey.

3rd day

Breakfast - shallots, bread, coffee.

Lunch - steamed fish cakes.

Snack - bran, 150 ml of yogurt.

Dinner - fish baked in the oven, herbal decoction.

4th day

Breakfast - scrambled eggs, green tea without sugar.

Lunch - chicken steam cutlets.

Snack - kefir with oat bran.

Evening - a serving of grilled turkey, warm milk.

5th day

Breakfast - boiled quail eggs, hot unsweetened tea.

Lunch - a broth of low-fat varieties of fish.

Snack - oat bran and kefir with a low fat content.

Dinner - fish steak cooked in a slow cooker without adding oil, warm herbal tea.

6th day

Breakfast - cottage cheese casserole in a slow cooker, cocoa without sugar.

Lunch - chicken ham, grilled mushrooms.

Snack - a glass of kefir, bran.

Dinner - vegetable salad, seafood.

7th day

Breakfast - egg omelette, hot tea drink.

Lunch - lean meat broth.

Snack - bran with yogurt.

Dinner - chicken fillet, kefir.

Such a menu, although not very diverse, but due to well-chosen products enriches the body with all the vitamins and nutrients necessary for normal functioning.

At the moment of the attack, dry mouth may appear, and the presence of general weakness.

Phase II - "Cruise"

Achieve true weight by alternating protein foods with vegetables.

Attack on the Dukan Protein Diet

Allowed products:

lean pork and beef.
poultry meat without skin.
low-fat dairy and dairy products.
yogurt made from natural ingredients.
vegetables.

meat of fatty breeds of animals.
starchy vegetables (beans, rice, potatoes, corn).

The duration of the phase is calculated according to the presence of excess weight that needs to be lost.

If the goal is to reduce weight within 10 kg, then the alternation of consumed products is carried out every other day or every three days. If necessary, lose weight up to 30 kg - alternation occurs every five days.

Phase III - Consolidation

Consolidation of the diet and a gradual return to the usual diet, which preceded the diet. Gradually introduced products that contain starch, pasta, bakery products, fruits, sweets. Once a day for a week, you can eat any food without restrictions.

Phase III - Consolidation

Phase IV - "Stabilization"

It is allowed to use all products, without abusing harmful dishes. Their absorption is allowed twice in seven days. The interval is at least 3 days between taking these dishes.

Be sure to carry out a fasting day once a week on protein-containing products. This stage has no time limit. You can stick to it for a very long time or make it your main diet.

So, the diet of the French doctor Pierre Dukan answers the eternal question, like the light of the sun itself: “What would you eat to lose weight?”. And he does it specifically and in detail. But! Let's leave miracles for fairy tales and consider the mechanism of the system in more detail.

Helped us:

Elena Tikhomirova
Dietitian, member of the National Association of Dietitians and Nutritionists

What is the Dukan Diet

Recall that the diet includes 4 stages: Attack, Cruise, Consolidation and Stabilization. It is necessary to drink at least two liters of water daily, consume oat bran in small quantities.

Attack. At the first stage, a losing weight citizen eats strictly protein, low-fat food. And this disgrace can last up to 10 days! What is happening at this time? Oh yes, the fat burning process is very active. Surprised by drastic carbohydrate restriction the body begins to look for energy inside, that is, to spend the reserves deposited on the sides. Sounds great. But at the same time, it receives a considerable amount of almost pure protein, the digestibility of which is not too high: 2 grams per kilogram of body weight.
Everything else is excreted from the body - created. And these bodies, believe me, and so have a hard time. By the way, apathy and a general decrease in tone, noted at the Attack stage by many fans of the diet, appear precisely because of the lack of carbohydrates.
Cruise. Finally, losing weight begins to consume carbohydrates, but the list of products is strictly limited. In addition, the power supply occurs according to the scheme:
Day 1: pure protein / Day 1: proteins + carbohydrates (easier to say, vegetables). It takes a long time to live according to such a system, sometimes a couple of months. All this time the body is still under stress because the diet is not balanced and cannot be considered healthy. And we all know: where there is no health, there is no beauty.
Consolidation. At the third stage, a little bread, fruits, cheese, starchy foods are added to the diet of an individual who has become emaciated beyond recognition. The diet can already be called plus or minus healthy, but the restless doctor still offers to set aside one purely protein day a week and leave it as such for life. The duration of the stage is calculated as follows: 10 days for each kilogram lost.
Stabilization. And finally, you can eat in a balanced way, not forgetting, however, about the protein day. Of course, the scheme must be followed throughout life. And then - voila! - everything dropped will remain in non-existence, and will not stick to the body of a diet fan.

What else is harmful Dukan diet

If you are still willing to risk your health for jeans that are a size or two smaller, here is an additional argument for you. The harm of the Dukan diet is that at some point in the body, a process with the cute name gluconeogenesis starts. In fact, it means a terrible thing. The body begins to slowly feed on the liver, which, against the background of a lack of carbohydrates coming from outside, produces its own from amino acids. At the same time, undigested protein is excreted through the same long-suffering liver and kidneys. The risk of developing urolithiasis increases significantly.

Patients with chronic renal and hepatic insufficiency of the second and third stages.

It is not recommended for pregnant and lactating women, children and adolescents, people with gout, kidney and gallbladder stones and those who have an exacerbation of any chronic disease - ulcers, gastritis, cholecystitis, pancreatitis, pyelonephritis, etc.

Benefits of the Dukan Diet

Let's be fair, Dr. Pierre Ducane is not a villain who dreams of exterminating humanity and taking over the universe. It offers a way out for those who dream of risking their health to lose weight. We (and hopefully you too) do not support such methods. But we will support you if you decide to systematize your diet, based on the principles
3rd and 4th stages (a weekly protein day raises some doubts and in any case can be recommended to healthy people).

For those who dare

If your friend (not you?) is determined to go on the Dukan diet, warn her in a strict manner what needs to be done first:

general blood analysis;
biochemical blood test (lipidogram (total cholesterol, high and low density cholesterol, triglycerides), uric acid, bilirubin, AST, ALT, creatinine, urea);
general urine analysis;
Ultrasound of the abdomen and kidneys.

If during the examination a high level of cholesterol, uric acid, an increase in the level of AST, ALT, creatinine, urea is determined, and salts - urates or phosphates are found in the urine, during an ultrasound examination - stones in the gallbladder or kidneys - the diet is FORBIDDEN.

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

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

Phases of the Dukan Diet

1. Attack

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

Allowed to eat:

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

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

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

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

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

2. Alternation

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

Allowed to eat:

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

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

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

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

3. Fixing

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

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

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

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

One day a week should be made exclusively protein.

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

4. Stabilization

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

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

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

What to remember

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

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

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

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

Attack Recipes

Okroshka

Ingredients

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

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

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

Breasts in kefir

Ingredients

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

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

Bake in the oven for 1 hour at 180 degrees.

Milk dessert

Ingredients

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

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

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

Recipes for alternation

Fish hodgepodge

Ingredients

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

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

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

Zucchini casserole

Ingredients

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

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

Mix thoroughly and place in a baking dish.

Bake for 50 minutes at 180 degrees.

Vanilla chocolate mousse

Ingredients

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

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

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