Almost all diets have temporary effects. Normally, by returning to the usual stereotype of nutrition, the body regains the lost kilograms, and sometimes even gains.
Dukan diet helps not only to lose weight fast, but also to consolidate the result. Unlike other monogamous diets, the Dukan menu contains many tasty and healthy recipes.
Everything you need to know about the Dukan diet
As a physician, Pierre Ducan has developed effective weight loss techniques over the years. Its development is a high protein diet with a minimum intake of carbohydrates at a certain stage. In the first stage all fats are completely excluded.
This technique is good because consuming proteins, even in large quantities, does not lead to the deposition of excess weight.
Unlike simple carbohydrates and fats, proteins can be consumed in unlimited quantities, but individually for each organism. Despite all this, you need to be careful about your own health as the diet contains not only pros but also cons.
Diet benefits:
- Rapid weight loss due to low-calorie, low-fat foods;
- Consolidate the result thanks to proper diet;
- Diet will not lead to loss of muscle mass, due to the large number of protein products;
- The body receives all the amino acids;
- Salt is not excluded, unlike many other diets, which leads to deterioration of bone structure and dehydration;
Cons:
- Acid-base balance is disturbed;
- Lack of fat disrupts the work of the gastrointestinal tract;
- Kidney function deteriorates due to the large amount of protein consumed.
Stages of Dukan Protein Diet
Dukan divided the feeding method into four stages. Each of them allows for certain products, but preference is still given to proteins. The doctor competently compiled the diet, gradually adding variety to the menu.
Stages of Dukan Diet:
- Attack;
- Alternation;
- Fixation;
- Stabilization.
The first two are aimed at weight loss, the last two are aimed at maintaining the result. Each of them is given a certain amount of time.
Phase "Attack"
The first stage of the "attack" contains only protein products. At this time, instant weight loss occurs due to the expulsion of large amounts of fluid from the body. It's very motivating to lose weight, but we need to understand that it is not fat that is lost, but water.
The body then gradually switches to fats, only after using glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise the weight will not be lost quickly.
In the first phase a tablespoon of oat bran is allowed. These are the only carbohydrates allowed at this point.
Such an amount of bran will not only prevent weight loss, but will also prevent the proper functioning of the intestines as it contains fiber.
Make sure you consume plenty of purified water every day. About thirty milliliters per kilogram of body weight.
Since protein is consumed in unlimited quantities, water serves as an auxiliary ammonia release, a breakdown product of protein. This is the most difficult period in the diet. The phase should last no more than a week. It is forbidden to cook products in oil, non-stick coating, grill is used for burning. Can be baked, boiled, steamed.
| Approved products | Limited quantities are allowed |
|---|---|
| Poultry (chicken, turkey, quail) | Pork |
| Beef, veal | Lamb meat |
| Rabbit | 2 egg yolks |
| Fish, caviar | 1. 5 st. L. Wheat bran |
| Squid, shrimp, mussels, lentils, octopus | Salt, spices, mustard, lemon juice |
| ᲗWhite eggs | Milk 1. 5% |
| Kefir 0%, cottage cheese 0%, milk 0% | Crab sticks |
| Beef liver, chicken | 1 h. Kkakao 14% |
The detailed menu for each day may look like this:
| Weekdays | Breakfast | Dinner | Afternoon tea | Dinner |
|---|---|---|---|---|
| Monday | Omelet with cottage cheese and herbs, coffee with milk | Chicken fillet baked in sauce | Kefir with bran | Baked mackerel in lemon juice |
| Tuesday | Low-fat cottage cheese, tea without sugar | Chicken cutlet with chicken and steamed eggs | Skim milk | Veal steak without oil |
| Wednesday | 2 boiled eggs, coffee | Chicken liver without oil | Low-fat yogurt, bran | Boiled squid |
| Thursday | Cottage cheese, bran, kefir | Heck fillet cutlet with steamed egg | Cottage cheese casserole | Baked rabbit |
| Friday | Low-fat tofu with bran, coffee with milk | Chicken fillet broth | Yogurt | Seafood cocktail |
| Saturday | Omelet with seafood, tea | Quail meat baked | Kefir, bran | Turkey liver on a pan without oil |
| Sunday | Cottage cheese casserole with bran, coffee | Roasted turkey fillet | Cottage cheese with low-fat yogurt | Fried chicken fillet in soy sauce |
"Attack" stage menu recipes
Omelet with cottage cheese and herbs
One serving contains 40 grams of protein. Cooked on a non-stick pan without oil on low heat.
Products:
- 2 eggs with hearts;
- 3 egg whites;
- 100 grams of low-fat cottage cheese;
- Small amounts of fresh herbs;
- Salt.
Cuisine:
- Separate the proteins from the hearts;
- Add two whole eggs and beat the omelette;
- Beat the cottage cheese and mix with the eggs;
- Stand on slow fire;
- Add a little salt and herbs.
This creates a light and hearty breakfast.
Baked chicken fillet in soy sauce
In anticipation of one serving - 200 grams of chicken fillet. The protein content in the dish will be about 45 grams.
Products:
- 200 g chicken fillet;
- 1 clove of garlic;
- Salt, spices to taste;
- 1 st. L. Soy sauce.
Cuisine:
- Wash chicken fillets under running water;
- Press the garlic with a garlic press;
- Mix garlic with spices, add soy sauce and salt to taste;
- Pour the fillet with the resulting sauce on all sides;
- Preheat oven to 180 degrees;
- Place the fillets in a baking dish, cover on both sides;
- Spread on a sheet and bake in the oven for 40 minutes.
The fillet is tender and delicious.
Baked mackerel
One serving - 200 grams of fish. About 32 grams of protein per serving.
Products:
- Whole mackerel;
- 2 slices of lemon;
- Salt, spices for fish.
Cuisine:
- We clean the fish from the inside, remove the holes and wash it under water;
- We make a few slices and pour lemon slices, if desired we pour lemon juice on top;
- Salt, spices to taste;
- Preheat oven to 180 degrees;
- Place the fish on a sheet and bake in the oven for 40 minutes.
Incredibly juicy and delicious fish.
Phase "Alternation"
Adding vegetables is allowed at this stage of Pierre Ducan's diet. Significant amounts of subcutaneous fat are lost during this period.
The period is unlimited in time, ending after reaching the required weight. Some days remain protein, some are mixed (proteins, vegetables).
The alternation takes place in the following combination: one day is protein, the other is mixed; Or two days of protein, two mixed; And so on for a maximum of five days.
The more excess weight, the more days there are for rotation.
All low-carbon vegetables with high fiber content are allowed: all kinds of cabbage, zucchini, carrots, onions, beets. Foods containing starch, sugar and fat are prohibited: potatoes, pasta, avocados, legumes. The amount of oat bran increases to two tablespoons.
Sample menu for each day:
| Weekdays | Breakfast | Dinner | Afternoon tea | Dinner |
|---|---|---|---|---|
| Monday | Cheesecakes with oat bran, coffee | Boiled chicken breast with stewed cabbage | Cottage cheese, kefir | Baked pollack in foil with beets |
| Tuesday | Omelet from two eggs with slices of chicken fillet, tea | Chicken liver with onions and carrots | Yogurt, bran | Turkey fillet with cucumber, tomato, herb salad |
| Wednesday | Cottage cheese with bran, coffee with milk | Vegetable cream soup | Cheese tofu, green tea | Baked tuna in lemon juice |
| Thursday | Cheesecakes with bran, tea | Cooked squid, pumpkin caviar | Cottage cheese, kefir | Cauliflower in egg dough |
| Friday | Fried eggs, coffee | Fish soup with vegetables | Yogurt, bran | Chicken cutlet with carrots and onions |
| Saturday | Beef liver casserole, tea | Sliced beef, beet caviar | Cottage cheese casserole with bran | Cod liver salad, eggs, lettuce in soy-lemon sauce |
| Sunday | Cheese, bran, herb salad mixed with kefir | Chicken fillet with boiled broccoli and carrots | Cottage cheese, yogurt | Baked fish with fried vegetables |
Recipes for the "alternative" stage
Chicken cutlet with carrots and steamed onion
Ingredients:
- 500 grams of ground chicken;
- 1 medium onion;
- 1 carrot;
- 1 egg;
- Salt and pepper.
Cuisine:
- Add eggs to minced meat and stir;
- Finely chop the onion;
- We grind carrots on a large grater;
- Add a small amount of salt and pepper;
- Mix in the minced meat;
- Place the cutlets in a slow cooker with small balls;
- Select the "steam" mode, leave for 40 minutes.
One serving portion consists of three small cutlets.
Baked regiment fillet with beets
Ingredients:
- 2 pieces of pollack fillet;
- 1 beetroot;
- Juice of half a lemon;
- Salt, spices for fish.
Cuisine:
- Remove the fish from the ridge, rinse well;
- Peel a squash, grate it and cut it into circles.
- Put beets on foil, fillets on top;
- Pour lemon juice, add salt and spices;
- Put in the oven, preheated to 180 degrees for 40 minutes.
Cod liver salad
Ingredients:
- 180 grams of canned cod liver in its own juice;
- 10 lettuce leaves;
- 2 eggs;
- 1 h. კმდოგვი;
- Half a lemon;
- 1 st. L. Soy sauce;
- 0, 5 cloves of garlic.
Preparing the sauce:
- Mix soy sauce and lemon juice in a plate;
- Press the garlic into the mixture using a garlic press;
- Add the mustard and mix well.
Salad preparation:
- Drain the cod liver juice;
- Boil two eggs, cool and press into cubes;
- We wash the lettuce leaves and cut them into small strips;
- Add the dressing to the salad and stir.
It is recommended not to add salt as it is already in soy sauce.
Stage "Correction"
This stage is designed to consolidate and maintain the result. Consolidation can take a long time, depending on the weight lost. The more pounds you lose, the longer this period will last. Each lost kilogram should be recorded within ten days. Thus, if 10 kilograms are lost, the stage will take 100 days.
Fruits except bananas, figs, cherries, sweet cherries are allowed during this period. But not more than one fruit a day. Once a week, one serving of potatoes, rice, pasta, buckwheat is allowed. At this point you should follow a protein diet one day a week.
Menu every day:
| Weekdays | Breakfast | Dinner | Afternoon tea | Dinner |
|---|---|---|---|---|
| Monday | Cheesecakes with bran, tea | Chicken liver, fresh cabbage salad with cucumber | Green apple | Chicken cutlet with carrots and onions |
| Tuesday | Omelette with cottage cheese and herbs, coffee | Chicken fillet baked in sauce | Kefir with bran | Baked mackerel in lemon juice |
| Wednesday | Cottage cheese, coffee with milk | rice with vegetables | Grapefruit | Sliced beef, beet caviar |
| Thursday | Omelet from two eggs with slices of chicken fillet, tea | Vegetable cream soup | Pear | Turkey fillet with cucumber, tomato, herb salad |
| Friday | Fried eggs, coffee | ᲗFish soup | Milkshake from berries and kefir | Cauliflower in egg dough |
| Saturday | Cottage cheese casserole with bran | Roasted turkey fillet with vegetables | Apples, yogurt | Baked mackerel in lemon juice |
| Sunday | Chicken cutlet, tea | Chicken fillet with boiled broccoli and carrots | Orange | Cheese, bran, herb salad mixed with kefir |
Recipes for the consolidation phase
Milkshake from berries and kefir
Ingredients:
- 250 grams of kefir;
- 0, 5 st. L. Red currant;
- 0, 5 st. L. Black currant.
Cuisine:
- We wash the berries under running water;
- Put in a blender;
- Add kefir and whisk.
Chicken fillet with brown rice and vegetables in a slow cooker
Ingredients:
- 500 gr. Chicken fillet;
- 1 cup brown rice;
- 300 gr. White cabbage;
- 300 gr. Brussels sprouts;
- 300 gr. Cauliflower;
- 1 carrot;
- Salt, spices.
Cuisine:
- Wash the fillets and cut them into large cubes;
- We wash the rice, add the meat;
- Finely chop the white and cauliflower to the same size;
- Cut carrots into rings;
- Put all the products in a slow cooker;
- Pour three cups of water;
- Add 1 tsp. K. Salt and spices to taste;
- We set the "off" mode to 40 minutes.
Stage "Stabilization"
At this point you can allow your favorite dishes and food. The scene can last exactly as long as you want to maintain the result. But you must follow the basic principles of proper nutrition:
- The menu should include as little saturated fat as possible;
- Carbohydrates in the morning;
- Less flour and sweet, but it is better to exclude altogether;
- Consume plenty of water;
- Be sure to use fiber;
- Salty foods as little as possible.
What the menu might look like:
| Weekdays | Breakfast | Dinner | Afternoon tea | Dinner |
|---|---|---|---|---|
| Monday | Oatmeal with dried fruit, coffee with milk | Buckwheat porridge with stewed vegetables | Bananas | Chicken fillet, salad with olive oil |
| Tuesday | A slice of whole grain bread with hard cheese, coffee | Baked potatoes, slightly salted fish | Cottage cheese casserole | Baked rabbit, fresh vegetables |
| Wednesday | Omelet, tea | Rice with vegetables in a slow cooker | Jili salad | Beef in sour cream, vegetables |
| Thursday | Cottage cheese, coffee | Baked fish | Kefir, bran | Chicken cutlet |
| Friday | Cheesecakes with honey | Pasta with grated cheese | Milkshake with bananas | Olivier with homemade mayonnaise |
| Saturday | Oatmeal with milk, coffee | Pork with cheese, vegetables | Ხაჭო | Salad with vegetables and seafood |
| Sunday | 2 boiled eggs, bread with cheese, cocoa | Meat and potato soup | Grapefruit, kefir | Steamed fish |
Recipes for the stabilization phase
Beef in sour cream
Ingredients:
- 500 gr. Beef;
- 200 gr. Sour cream 15%;
- sunflower oil;
- Salt, black pepper.
Cuisine:
- Wash the meat and cut it into strips 2 cm wide;
- Heat a pan, add oil;
- Fry the meat until golden, add salt and pepper to taste;
- Stand over low heat and add sour cream;
- Cover with a lid, boil for 15 minutes.
Dietary salad with homemade mayonnaise
Mayonnaise Ingredients:
- 1 egg;
- 250 gr. sunflower oil;
- 1 st. L. lemon juice;
- 1 h. კმდოგვი;
- Salt, sugar.
Preparation of mayonnaise:
- Beat eggs in a deep bowl and add oil. Whisk with a mixer or whisk by hand;
- Add the mustard;
- Sugar and salt to taste;
- Whisk the obtained mass with a mixer.
Salad Ingredients:
- 500 gr. Boiled potatoes;
- 4 boiled eggs;
- 3 pickles;
- 300 gr. Boiled sausage;
- 1 can of peas canned.
Salad preparation:
- Chilled potatoes cut into cubes;
- Cut the eggs into cubes;
- Add the diced sausage;
- Cut the cucumber and add the peas;
- Mix all ingredients well with mayonnaise.
This dish is allowed once a week.
How to get out of the shop diet
Do not forget: as easy as it is to lose weight, it is also easy to gain it. Therefore, in order to regain the lost kilograms, it is necessary to add new foods to the diet smoothly and gradually.
Especially after a protein diet the body can accumulate fat quickly. To do this, observe what and how much you eat. It should become a lifelong habit.
Reviews
Weight loss reviews and results are as follows:
- Woman, 35 years old: "Thanks to the Dukan diet, I gained 10 kilograms of excess weight. At first I ate according to the menu of the 'attack' stage, I immediately gained 3 kilograms in a week. After that I gained another 7 kilograms in two months during the alternative period. It was easy, the "fixation" phase lasted for 70 days, after which I started to include my favorite dishes in the diet. The result is held on the spot. I highly recommend a diet for effective weight loss. "
- Woman, 29 years old: "Dukan's diet helped me a lot, I lost 20 kilograms during the whole period. I ate according to the menu at each stage, changing my diet. First I lost water, 5 kilograms went away immediately. The most difficult. For me and lasted 3 months. I too have resorted to an active lifestyle. The "fixation" lasted for almost six months, since there was a lot of excess weight in the beginning. Even now I am going through the stage of "stabilization", I follow all the recommendations. Prepare according to these recipes. "
The Dukan diet will help you lose weight instantly. Despite the excellent results of the doctor's followers, remember that any diet has its drawbacks. That is why it is necessary to take health seriously: check the liver, kidneys, stomach.
And only start losing weight with a doctor's permission. Any diet works much more effectively with physical activity. If the body expends extra energy in daily life, it will quickly lead to the desired result.