Sample Pierre Dukan diet menu for beginners for every day. All about the Pierre Dukan diet

In 2016, she was included in the rating " best diets for a healthy diet." According to only official statistics, of all those who are losing weight, every third tried it. Despite the flurries of criticism, the number of those who were able to lose weight is growing. It was developed over 30 years ago, but only in recent years 5 came such popularity.

Essence

The technique was developed by a famous French nutritionist. He himself called it: "Eat and lose weight," - and in these words lies the whole essence of the Dukan diet, since it involves the use of hearty, but low-calorie foods. A large selection of fish, meat, dairy dishes does not exhaust the body physically, and you - mentally. Despite the duration of the “hunger strike”, it is tolerated quite easily and makes you feel great.

The main principle of the diet is the use of predominantly protein foods against the background of a complete rejection of carbohydrates.

Some statistics. The diet was developed by the French doctor Pierre Dukan. She rose to prominence with the publication in 2000 of his book I Can't Lose Weight, which has sold over 10 million copies, published in 32 countries, and translated into 14 languages.

Description of stages

The weight loss path is divided into stages (phases), each of which is responsible for certain processes occurring in the body, and involves a specific set of allowed and prohibited foods.

Stage 1. Attack

The most difficult and at the same time effective of all is the “Attack” phase, when carbohydrate food is completely replaced by protein. It starts the fat burning process. Here, weight loss ranges from 4-7 kg.

To determine the duration of the stage, you need to decide how many extra pounds you want to get rid of in the end. The larger the number, the longer the phase will be. If it is 15-20 kg, it will take 5 days, if 30 kg - all 10, but this is the maximum allowable diet period

Attack allows you to use 72 . Dishes can be boiled, stewed, steamed, baked, grilled - even fried, but without oil. Portioning is also not limited, that is, you can eat as much as you want.

The principle of operation is the launch of metabolic processes at a high speed: carbohydrates do not enter the body, and it has to replenish energy reserves from fat.

Stage 2. Cruise / Alternate

A very long phase, which many do not withstand precisely because of the deadline. Here, Dukan suggests alternating exclusively protein days with protein-vegetable days. You will have to continue until you see the desired number on the scales. Usually the second stage lasts 2-6 months.

The doctor himself recommends the classic alternation scheme: a day - the use of protein foods, a day - protein and vegetables. Although you can choose another option - more convenient for you and suitable for your body: 2/2, 3/3 and even 5/5.

From the point of view of the processes launched in the body, the second phase prevents the depletion and atrophy of organs due to a lack of vitamins and an excess of protein.

Stage 3. Consolidation / Consolidation

The third phase allows you to gradually return to your usual diet. The goal is to fix the weight loss results achieved in the previous phases and not regain the lost weight.

Here it is very important to correctly calculate the duration of the stage: for each kilogram dropped, 10 days of consolidation are charged. For example: you lost 10 kg - sit in this phase for 100 days. Do not be afraid of such large numbers, because not only carbohydrates are allowed here, but also such amenities as sweet desserts in the form of cakes and pastries.

Stage 4. Stabilization

The fourth phase returns to the usual diet, but subject to a number of rules:

• drink up to 2 liters of water per day;
• walk a lot fresh air;
• climb the steps of each staircase that you meet on the way - exclude elevators and escalators;
• play sports or at least do exercises in the morning;
• regularly arrange fasting days;
• consume daily 3 tbsp. l. oat bran.

According to Dr. Dukan, kilograms after his diet return only to the lazy, who lead a passive lifestyle. He offers to get involved in an active hobby in order to forget about being overweight forever. If you consolidate the results with physical activity, the body will acquire the desired harmony.

From the biography. The French Council of Physicians has ruled that by practicing medicine for business purposes, Ducan violates the professional code. In 2012, he was expelled from this Council at his own request. In 2014, a nutritionist was struck off the medical register for promoting his diet commercially.

Product Lists

Deciding on the Dukan diet, you need to know exactly what you can eat and what you can’t. Moreover, for each stage of weight loss, there is a table of allowed products, which you need to constantly look into.

Phase Attack

Phase Alternate / Cruise

Phase Consolidation / Consolidation

Phase Stabilization

If you need a more extensive list of approved products for each stage, you can find them in Dr. Dukan's book, I Can't Lose Weight.

Reference Information. In the last phases of the diet, Dukan allows the use of Shirataki - long white noodles made from glucomannan. It is considered a unique low-calorie product that perfectly saturates and at the same time helps to lose weight.

Contraindications and harm

Since an avalanche of criticism from doctors fell on the diet, you need to understand that protein weight loss cannot pass without a trace for the body. Prolonged absence of carbohydrates in the diet may end serious problems with health. Therefore, you need to imagine initially what the harm of such a weight loss system is.

Firstly, it has contraindications, non-observance of which will lead to disruption of the work of many body systems:

• the presence of diseases of the cardiovascular system and predisposition to them;
• kidney dysfunction;
• liver pathology;
• hypertension;
• problems in the reproductive system;
• diseases of the bones, joints and spine;
• diabetes;
• adolescence and old age;
• pregnancy and lactation;
• allergy;
• diseases of the gastrointestinal tract.

With caution, such a diet should be treated by people who are engaged in mental work, whose work requires increased concentration attention (to drivers, doctors, etc.), as well as those suffering from metabolic disorders and prone to depression.

Since the diet involves losing weight over a long period (sometimes up to six months or more), before you sit on it, you must definitely undergo an examination and obtain a doctor's permission.

You should immediately make a reservation about what you may encounter in the hospital by asking the doctor's opinion about this nutrition system. Pierre Ducane is not favored in his former professional environment, as he turned the ideas of medicine into a business and made a considerable fortune from them. So do not be surprised by the negativity in his direction.

Secondly, the obvious disadvantages of the Dukan diet can manifest itself in the following side effects:

• in the absence of carbohydrates in the diet, the body begins to actively break down not only fats, but also muscles (keep in mind that the heart is also a muscular organ);
• without carbohydrates, ketone bodies accumulate in the blood, which can provoke metabolic acidosis and lead to acetone poisoning;
• even 2 liters per day do not guarantee the normal functioning of the kidneys - therefore, many losing weight complain of pain in this area and acetone breath;
• carbohydrates regulate the work of nervous tissues - no other substances will take on such a function, which means that breakdowns and depression will be constant companions of losing weight according to such a system;
• carbohydrates are the only source of energy for the brain, which requires about 100 grams of pure glucose daily, but where does it get it from on a protein diet;
• a lack of fat increases the risk of neurodegenerative diseases (for example, Alzheimer's disease) by several times;
• lack of dietary fiber leads to chronic constipation, bad breath, worsening skin conditions.

Yes, the Dukan diet gives excellent results already at the first stage of losing weight. But at the same time, it is very important to correctly calculate your own strengths and be sure that the body will not fail, having experienced such severe stress.

Criticism. Dr. Louris Aronie spoke out strongly against the Dukan diet. According to him, an abundance of protein for a long time is too serious a blow to the kidneys.

Pierre Dukan

The Pierre Dukan diet is a whole system of weight loss and protein nutrition, which you need to get used to in order to comprehend all its wisdom. If you don’t have time to read his books, follow the recommendations that will help you form the menu correctly and lose extra pounds by passing the test to the end.

Products

It is tempting to eat ham and beef as part of this diet. However, do not forget that these products increase the level of cholesterol in the blood and slow down metabolic processes. And allowed crab sticks are completely harmful.

So advice number 1: do not flatter yourself with these goodies and limit your diet to healthy protein, the sources of which are chicken fillet, turkey, rabbit, quail eggs, fish, cottage cheese, yogurt, kefir.

Drinking regime

Drink plenty of fluids to avoid kidney problems. To digest just 1 gram of protein, you need 42 ml of water. According to Dukan, first three stages of the diet, 1.5 liters per day will be enough, but in the stabilizing phase this amount is recommended to be increased to 2 liters.

Physical exercise

For proper dieting, it is necessary to provide the body with moderate, but mandatory physical activity, which the doctor also paints in phases:

• Phase I - daily 20-minute walk + sports;
• Phase II - daily 30-minute walk + sports;
• Phase III - daily 25-minute walk + sports;
• Phase IV - daily 20-minute walk + sports.

breakdown

What to do if there was a breakdown, you allowed yourself too much and ate forbidden foods without bringing the diet to its logical conclusion? Dukan suggests in this case not to despair and adhere to the following tactics:

• make the next 2 days exclusively protein;
• if the breakdown occurred in the “Attack” phase, it must be extended by 2 days;
• increase daily water intake to 2 liters;
• sleep more than usual;
• daily walks should be at least an hour in the next 3-4 days;
• limit salt intake.

Bran

Great importance is given to bran. First, they need to be consumed daily. Secondly, strictly in the indicated dosages:

• attack: 1.5 st. l.;
• alternation: 2 tbsp. l.;
• fixing: 2.5 tbsp. l.;
• stabilization: 3 tbsp. l.

Weight calculation

To determine the duration of each of the stages, you need to calculate the weight, how many kg you would like to lose weight in the end, and draw conclusions in accordance with the following table:

If it seems to you that the diet is very easy, as it involves a wide selection of protein foods, you are mistaken. In fact, it is very difficult to endure such a long marathon without carbohydrates.

On a note. Dukan's Peru owns 4 more books: "60 Days with Dr. Dukan", "350 Dukan Diet Recipes", "Recipes for the Dukan Diet Slow Cooker", "Dukan Diet Desserts".

Menu

In the early days of losing weight, it can be very difficult to make a menu. It seems that there are a lot of products, but how to combine them into one dish and form a low-calorie diet for 1 day, and even more so for 1 week, is not always clear. For this, there are sample menus for each phase, on the basis of which you can create your own, taking into account individual preferences.

Detailed menu for each day of the "Attack" phase for a week

Cruise

Anchoring

Express diet for a week

Recently, Dukan has developed a new weight loss program according to his system - an express diet for 7 days (other names are "Dukan's diet light", "Nutrition ladder"). This is a lighter version of the basic technique.

Analogues. The Dukan diet is similar to the Atkins and Kremlin diets.

Recipes

It is very important to choose the right recipes for the Dukan diet so that they meet its basic principles and do not violate the overall weight loss system.

Seafood salad

Suitable for any phase of the diet.

Ingredients:

• 4 things. squid;
• 2 eggs;
• pack of crab sticks of 8 pcs.;
• 100 gr of peeled shrimp;
• 20 gr of red caviar;
• 120 grams of fat-free yogurt;
• 2 tsp mustard.

Cooking:

1. Boil and cool eggs and squid.
2. Make dressing from yogurt and mustard.
3. Grind all ingredients into straws.
4. Mix, season with prepared sauce.
5. To stir thoroughly.

Ingredients:

• 3 l skimmed;
• 200 gr boiled chicken breast;
• 2 eggs;
• greenery;
• salt pepper.

Cooking:

1. Finely chop the breast.
2. Chop the egg.
3. Chop greens.
4. Salt, pepper.
5. Fill with kefir.

Shirataki with chicken hearts

Ingredients:

• 125 gr shirataki;
• 250 gr chicken hearts;
• 100 gr of bell pepper;
• 100 gr onions;
• 100 gr of leeks;
• 1 tomato;
• 1 st. l. tomato paste;
• greens, black and red pepper, paprika, Italian herbs.

Cooking:

1. Boil hearts. Cool and clean.
2. Cut peppers and onions (both varieties) into strips.
3. Fry peppers and onions in a pan in a small amount of vegetable oil.
4. Add hearts to them.
5. Transfer to a cauldron.
6. Dilute tomato paste with water 1:1.
7. Add to the cauldron diluted tomato paste, spices.
8. Simmer covered over low heat for half an hour.
9. Cut the tomato, greens, add them 5 minutes before the end of the stew.
10. Boil Shirataki noodles (3 minutes).
11. Mix it with vegetable stew and hearts.

Cottage cheese casserole (dessert)

Suitable for all phases of the diet, except Attack.

Ingredients:

• 300 gr fat-free cottage cheese;
• 3 eggs;
• 150 gr bifidokefir 1%;
• 3 art. l. oat bran;
• 3 pcs. sweetener;
• vanilla.

Cooking:

1. In 1 tsp. Dissolve sweetener tablets in water.
2. Add the rest of the ingredients, mix with a mixer.
3. Share on parchment paper in the form.
4. Bake at 180°C for 1 hour.

Despite the ambiguity of this system of weight loss, Dukan's diet- one of the few that gives good results. The only question is how to withstand its strict canons for such a long time and stay healthy. According to doctors, it adversely affects the functioning of the kidneys. Still, it's worth a try.

Another diet from the TOP the best systems for weight loss, in our article: "".

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

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

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

The essence of the Dukan protein diet

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

Dukan Diet - detailed video information about the diet

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

Features of nutrition according to Dukan

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

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

The Four Phases of the Dukan Diet

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

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

Attack - the first phase of the diet

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

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

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

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

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

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

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

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

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

Allowed products on "Attack"

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

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

72 Protein Foods for the Attack Phase of the Dukan Diet

Some additives are allowed in reasonable amounts:

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

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

It is necessary:

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

Dukan diet menu for every day, table

Monday

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

Tuesday

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

Wednesday

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

Thursday

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

Friday

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

Saturday

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

Sunday

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

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

Dukan Diet Recipes

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

Compound:

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

Cooking:

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

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

Compound:

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

Cooking:

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

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

Compound:

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

Cooking:

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

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

Diet of Pierre Dukan Anna

Dukan Diet Rating

Diet Efficiency

Security

Variety of products

We lose weight by 4-6 kg in 1 month

We lose weight by more than 10 kg in 2-3 months

Total: Hundreds of people losing weight on this diet is the best recommendation. You can lose weight from 10 to 30 kilos. Pros: effective, with a wide variety of diet products, fairly balanced. Cons: long, there are contraindications.

4.8 Excellent effective diet

Diet of Pierre Dukan User rating User rating : 3.9 (5 votes)

“If you are on a diet, then you should eat lean meat, preferably boiled, and a stalk of celery as a bite,” many people told me, “and you eat cutlets with bread, and even eat cake.” Yes, I eat cutlets and bread, pizza and burgers, cookies and cakes, but yes, friends, I'm on a diet! True, on a diet! Suddenly? All my thanks in this regard, I address one man, a French nutritionist - Pierre Dukan. After all, it was he who came up with this method of losing weight, it was he who created such a wonderful nutrition system that includes enough big list allowed products, and allows you to create culinary delights from them. All this works very effectively, gives results and, most importantly, allows you to eat tasty and varied. But let's get it right.

Yulia Alexandrovna Bortnovskaya

Nutritionist consultant. Biologist, teacher of human anatomy. beautician

Articles written

Perhaps this is the most uninteresting and boring part of any articles, but still I will try to make it short and accessible.

It all started with the fact that in 1975, Dr. Pierre Dukan, who at that time led a therapeutic and neurological practice in Paris, faced the first case of obesity. It happened quite unexpectedly. One of his regular patients, whom the doctor treated for asthma, told Dukan at the next appointment: “Doctor, I have always been pleased with your help, but today I want you to help me lose weight!”

The patient told the doctor that he was ready to make any sacrifice, to refuse any food except meat. To which the doctor, after thinking, said to him: “Okay, eat meat for 5 days and come to me for a second appointment. The main thing is to avoid fatty varieties only when choosing meat.

The results were not long in coming: already after 5 days the patient lost almost 5 kg of weight and at the same time felt much more energetic than before. They continued to work in the same direction and after 20 days the patient lost 10 kg, which could not but please both. And from that very moment, Dukan's thorny path as a nutritionist began. For about 25 years, he developed his own technique that could help many people in the fight against overweight. He published several books during this period, but the most important brainchild of his career was the book "I Can't Lose Weight" published in 2000.

How to start a diet

The very first and most important thing to do before starting a diet is to calculate your correct weight on Dukan's official website, and also get a personal program with the duration of all stages.

1. Do not neglect the recommendations that you will receive on your e-mail. If the program calculates for you the correct weight of 55, then this is your correct weight and you do not need to strive for fictitious 45 kilograms.
2. Strictly follow the line recommended to you. If the program has calculated for you 3 days for the first stage, in no case do not extend it on your own initiative.

The diet is forbidden to people under 18 years old, however, according to the latest data, Dukan allowed the diet to girls from 17 years old, to boys only from 18 years old.

The book is the main keeper of secrets

No matter how hard all kinds of sites and blogs (and we included) try to convey summary Dr. Dukan's diets, unfortunately, to do this is 100% unrealistic. Naturally, I will definitely tell you the main nuances, rules and principles of nutrition, and I will even try to do it as detailed as possible, but ... A book written by the author of this diet is a book. And reading it really helps to change your idea of ​​\u200b\u200bnutrition and help you systematize your lifestyle. Therefore, if you really love this diet and, let's say, get along with it, then I would recommend reading the book “I Can't Lose Weight” over time.

medical question

The Dukan Diet, like many other diets, is expected to be stressful for your body. Especially if this organism liked to eat a couple of sandwiches with butter for breakfast, and for dinner treat yourself to dessert in the form of strawberries with whipped cream.

The Dukan diet is long enough, so before starting it is recommended to undergo basic examinations, such as:

• Ultrasound of the abdominal organs (at least ultrasound of the kidneys and liver);
• Ultrasound of the heart;
• General blood and urine tests;
• Blood chemistry.

This technique involves the consumption of a large amount of protein food, which will definitely give a strong load on the work of internal organs. Therefore, if you know that you have pathologies in the liver, heart, or especially in the kidneys, this diet will be contraindicated for you. In this case, it is better to try a special one.

In general, ideally, before starting the Dukan diet (and in principle before any diet), you should consult with your doctor. Briefly describe the essence of the diet and the principle of nutrition on it, so that the doctor can give you all the necessary recommendations.

Oat bran

If you decide to follow this nutrition system, then this is perhaps the only product that will become your companion for life. Oat bran fibers help cleanse the intestines, lower cholesterol levels, and are also able to regulate blood glucose levels, which is a very useful property for diabetics.

It is important not to confuse oat bran with Hercules flakes.

The amount of oat bran depending on the stage of the diet:

• Attack - 1.5 tablespoons per day;
• Alternation - 2 tablespoons per day;
• Fixing - 2.5 tablespoons per day;
• Stabilization - 3 tablespoons per day.

Vegetable oils

Although the Dukan diet has become famous for its low-fat method of losing weight, vegetable oils still have an insignificant place on the list of acceptable products. It is advisable to choose oil (olive, sunflower, etc.) unrefined, since the content of useful omega-3 fatty acids is higher there than in their unrefined brothers. In addition to fatty acids, oils contain vitamin E, which is an antioxidant essential for human health. It is possible to describe the beneficial properties of oils for a long time, but our task is now to figure out how much oil is allowed to be consumed on the Dukan diet:

• Stage Attack - up to 1 teaspoon;
• Stage Alternation - up to 1 tablespoon;
• Fixing stage - 1 tablespoon.

As a rule, this amount of oil is used for dressing salads. For frying, it is recommended to take no more than 1-2 drops of vegetable oil.

The main reductions on the Dukan diet

Very often in recipes from the Internet and in the article you can find abbreviations that are widely used by Dukanovites. To make it easier to navigate in Du-terminology, below is a list of the main and frequently used abbreviations:

• BW - purely protein days (Alternation stage);
• BO - protein-vegetable days (Alternation stage);
• DOP - acceptable product;
• SOM - skimmed milk powder;
• CC - corn starch;
• Sahzam is a sweetener;

Foods to help brighten up the diet

This diet has some advantage over many others: the ability to cook all kinds of “goodies” without compromising the process of losing weight. The so-called, that is, additional products and ingredients that help prepare all kinds of pastries, desserts and much more, can help us with this. DOPs are allowed to be used strictly from the Alternation stage, in the amount of 2 servings per day. In addition to DOPs, there are some, at first glance, exotic and unusual products for our eyes and ears, the consumption of which is not as strictly limited as DOPs, but it is still recommended to use them in moderation.

List of additional products (DOPs) allowed from the Alternation stage:

• Cornstarch - 1 tbsp. spoon or 20 grams;
• Skimmed milk powder - 2-3 tablespoons or 30 grams;
• Cheese (up to 7% fat) - 30 grams;
• Poultry sausages (up to 10%) - 100 grams;
• White table wine - 3 tablespoons or 30 grams - only for cooking;
• Coconut milk (up to 15% fat) - 100 grams;

It is important to remember that no more than two DOPs can be consumed per day, including in ready-made meals. For example: 30 grams of skimmed milk powder. Or 10 grams of cornstarch and 50 grams of coconut milk.

Other foods allowed on the Dukan Diet:

• Goji berries - 1 tablespoon on BW days, 2 tablespoons on BW days;
• Shirataki noodles;
• soy protein isolate;
• Wheat gluten;
• Fat-free cocoa;
• Psyllium;
• Egg powder;
• Gelatin - up to 30 grams per day;
• Apple pectin;
• Agar-agar;
• Sweetener (liquid or tablets);
• Syrups without sugar - up to 20 ml.
• Chia seeds - 1 tbsp.

Stages of the Dukan Diet

The essence of the diet of a French nutritionist is that it should be divided into 4 stages:

Attack- the shortest of all stages, which is an important mechanism for starting the work of the entire weight loss system.

alternation, or Cruise- a long stage of the diet during which the loss of the main weight occurs.

fastening, or Consolidation- a stage aimed at a smooth transition of the body to the system proper nutrition helping to fix results achieved and avoid weight gain.

The drinking regime will remain unchanged for all stages - at least 1.5 liters of clean water per day.

First stage - Attack

This is the shortest and most effective of all stages of the diet, as it is able to start metabolic processes and allows you to get initial results in a short time. The principle of nutrition for this period is based on the consumption of only protein foods, excluding carbohydrates and minimizing fats. The duration of this stage is from 2 to 7 days.

A prerequisite for the Attack phase is the daily consumption of oat bran in the amount of 1.5 tablespoons.

The Attack stage includes the following allowed products:

lean meat

• Beef- all parts except entrecote and costal;
• Veal;
• horsemeat;
• Rabbit;
• by-products- beef and veal tongue, beef liver.

Pork and lamb are prohibited in the Attack phase

poultry meat

Any bird is allowed except ducks and geese:

• Hen, as well as chicken liver, stomachs;
• Turkey;
• Guinea fowl;
• Quail;
• Partridge etc

Fish

There are no restrictions for these products. Even fatty fish species are allowed, such as mackerel, salmon, sardines, etc. Additionally, in this category are allowed:

• Canned fish, only necessarily in its own juice;
• Smoked fish;
• Crab sticks.

Seafood

As in the case of fish, seafood is allowed without exception:

• Shrimps;
• squids;
• mussels;
• Crabs, crayfish, lobsters;
• oysters etc

Ham

The most important rules when choosing a ham:

1. Fat content per 100 g of the product should not exceed 4%;
2. The ham must be chicken or turkey.

Eggs and dairy products

• Eggs(chicken, quail) can be used in any form - boiled, scrambled or fried, most importantly, when frying eggs, use a pan with a non-stick coating and cook without adding oil (when frying, use 1 drop of oil).

If you have high blood cholesterol, then you need to limit your consumption of egg yolks to 3-4 per week. Proteins can be consumed in unlimited quantities.

• Dairy products 0% fat- kefir, grained cottage cheese, soft cottage cheese, yogurt, milk, etc. The main rule is that these products should not contain sugar.

The second stage - Alternation

This stage consists in the fact that various vegetables and herbs are added to the menu. The main rule of the stage is to alternate days of pure protein and protein-vegetable days.

Everyone can choose an alternation scheme for themselves: 1/1, 2/2, and even 5/5. The last option is the toughest of all proposed, and quite difficult for the body. Ducan himself gradually came to the conclusion that the most ideal and not so tiring alternation scheme is 1/1, that is, 1 day BO, 1 day BW.

From the Alternation stage, you are allowed to eat a fairly large number of vegetables:

• cucumbers;
• tomatoes;
• Bulgarian pepper;
• Radish;
• Cabbage (all types);
• Black Eyed Peas;
• Onion;
• Spinach;
• Mushrooms;
• All types of leaf lettuce;
• eggplant;
• Zucchini and zucchini.

Permitted vegetables are also carrot and beet- only their use should be accompanied by some rules:

• Raw, these vegetables can be consumed in unlimited quantities;
• In heat-treated form - up to 200 grams per week;
• carrot the juice- is an forbidden product.

But unfortunately, not all vegetables can be consumed at this stage of the diet.

All starchy foods are prohibited:

• Potato;
• Beans;
• Peas;
• Lentils;
• Corn

And also the list of prohibited foods still includes all cereals, cereals, as well as avocado, which, although it is a fruit, is often mistakenly referred to as a vegetable.

In addition to protein foods and vegetables, in 2017 the doctor made some changes regarding the diet. For example, from the Alternation stage, Dukan allowed to eat nuts, according to the norm of oil (this means that when you eat a permissible portion of nuts today, you do not use any oil for food).

• Almond 25 gr;
• Peanut 50 gr;
• roasted peanuts 35 gr;
• Forest nut 22 gr;
• walnut nut 22 gr;
• Cashew 28 gr;
• Brazilian nut 21 gr;
• Cedar nut 22 gr;
• Seed sunflower 30 gr;
• Seed pumpkins 30 gr;
• Seed sesame 28 gr.

The third stage - Consolidation

This is the most important stage of the entire diet, as it allows you to consolidate the results and not return to your previous weight. Having reached the Consolidation, you should be aware that a long and difficult path has been passed in the fight against extra pounds (for some people who are very overweight, the Alternation stage sometimes reaches a year or even more). And just for the sake of your work not being in vain, it is worth going through the third stage of the Dukan diet to the end.

This stage is the most important, but at the same time the most “thrown” among the adherents of this nutrition system. Psychologically, many people, having reached the desired weight, stop the diet. From joy they rush into all serious, and as a result they “eat up” everything back.

The duration of the Consolidation stage is calculated according to the formula - 10 days of the diet for every kilogram lost. That is, if you lost 10 kg on a diet, then the Consolidation stage will last 100 days, if 35 kg, then for almost a year you still have to follow all the rules of Dr. Dukan.

At this stage, the following products are added to the diet already known to us:

• Fruits;
• Whole wheat bread;
• Cheese;
• New types of meat;
• starch-containing products;

At this stage, it is no longer necessary to alternate days between protein and protein-vegetables, but a prerequisite is 1 protein day per week using the foods that you consumed during the Attack stage (this should usually be the same day of the week).

Fruits

Starting from the Consolidation stage, you can eat 1 serving of fruit. Of course, a serving is a relative concept, and for a person it looks different, but on average it is, for example, 2 apricots, or 1 apple, a slice of watermelon, a small plate of blueberries or strawberries, etc.

The following fruits are prohibited during the Consolidation phase:

• Bananas;
• Grape;
• Dried fruits.

Whole wheat bread

Another nice addition to the new phase of the Dukan diet is bread. It is only important to choose bread according to its composition. It should be either bran bread (that is, the dough for bread is not made from flour, but exclusively from bran), or whole grain (this bread should only contain wholemeal flour).

The portion allowed at the stage of fixing is 2 slices of bread.

The next new product at this stage will be cheese. It is preferable to choose hard cheeses, and also exclude cheeses like brie, roquefort, and also goat cheese. From the cheeses presented on our shelves, it is desirable to choose such cheeses as:

• Poshekhonsky;
• Russian;
• Kostroma;
• Dutch;
• Gouda and others.

The main rule when eating cheese is its portion, the weight of which should be 40 grams.

New types of meat

To the already existing list of different types of meat, we can add a few more types:

• Lamb ham - the main thing is to avoid the topmost layer;
• Pork stew;
• Ordinary ham - that is, the fat content of ham can already be ignored.

starch products

In the first half of the Consolidation stage, 1 serving of starchy foods per week is allowed, and in the second half - 2 servings

The calculator does not divide the Consolidation stage into halves. You can do it yourself by following your line. For example, if you are given 100 days for Consolidation, then the first 50 days will be its first half, the second, respectively, the second.

According to your taste and desires, choose products from the following and enjoy delicious meals. Do not forget that from all of the following, you can choose only one thing and eat only 1 time in 7 days.

Pasta

This category of products is the most acceptable at this stage. The main thing is to choose pasta made from durum varieties wheat, as well as in the cooking process, avoid adding butter or fatty cheeses. As an accompaniment to pasta, you can use a small amount of parmesan cheese for topping, or make a fresh tomato sauce.

A serving of pasta is 220 grams

Lentils

A very useful product, rich in slow carbohydrates, which is allowed to be consumed from the Consolidation stage. The rules are the same as in the case of pasta - do not use oil for cooking.

A serving of lentils is 220 grams

Couscous, polenta, bulgur

Another addition to our diet is delicious products from oriental cuisine. In our kitchen, these are rare guests, but still a small amount can be afforded at this stage of the diet. The cooking rule remains the same - do not add oil.

Serving is 200 grams

Rice and potatoes

These two products are located at the end of our list for good reason. Of all the innovations, rice and potatoes are recommended to be consumed as little as possible. The cooking rules have not changed - we cook without adding oil. Rice is desirable to choose wild or unpolished, as well as brown or basmati. As for potatoes, the main rule is that you can cook it only unpeeled (in their uniforms) for a couple, or bake in the oven.

A serving of rice is 220 grams.

A serving of potatoes is 125 grams.

Festive meal or feast


In addition to new products that have appeared in the diet, this stage offers another gastronomic bonus - a festive meal. What does it look like? One meal a week in the first half of the Consolidation stage and 2 times a week in the second half, you can limit yourself to nothing, eat any food and any product without exception. The main rule is not to take supplements of one dish.

The most important rule of this delicious moment is to remember that it should be 1 meal per week, not 1 whole day of permissiveness per week. That is, within 7 days you can have only one gala dinner or one lunch without limitation.

Fourth stage - Stabilization

So we come to the final stage of the Dukan diet. This stage is very short in its rules, but it is the longest of all the previous ones - you need to follow this stage all your life. But do not be afraid - you have already reached the right weight, you have already fixed it, now the main task is to keep it for life. That is, you just try to eat right (excluding harmful foods such as sugar, fast food, etc.). The rules are absolutely simple:

• Drinking mode;
• 3 tablespoons of oat bran daily;
• 1 pure protein day weekly.

Menu for the week (examples)

In this section, you will be presented with an approximate weekly menu, divided into stages. But it is worth paying attention that this menu is built exclusively on simple dishes that do not require long preparation. In reality, there are a huge number of recipes that will brighten up your days and months spent on this diet.

And remember that the Dukan diet does not limit you in the number of meals you eat, it does not force you to count calories. The main rule is to eat only products from the list.

Attack menu

Do not forget that you must be at this stage exactly as many days as the calculator of the official site calculated for you! Do not increase this stage on your own initiative.

Monday

Breakfast

• Two egg scrambled eggs
• Fat-free cottage cheese with bran

Dinner

• Boiled turkey fillet
• low fat yogurt

Snack

• Crab sticks

Dinner

• Fish baked in the oven

Tuesday

Breakfast

• Omelet with skimmed milk crab sticks

Dinner

• Steamed lean beef meatballs

Snack

Dinner

• Chicken skewers on skewers

Wednesday

Breakfast

• Omelette with tuna
• Bran

Dinner

• Perch fillet baked with herbs

Snack

• Fat-free kefir

Dinner

• Steamed chicken cutlets

Thursday

Breakfast

• 2 boiled eggs
• Ham

Dinner

• Salmon ear

Snack

• Low fat bran yogurt

Dinner

• Squid stuffed with egg

Friday

Breakfast

• Omelette with Tofu
• Bran with fat-free cottage cheese

Dinner

• Cod for a couple

Snack

• Any seafood

Dinner

• Chicken Meatballs

Saturday

Breakfast

• Fat-free cottage cheese with bran
• Ham

Dinner

• Fried chicken fillet without oil

Snack

• Seafood

Dinner

• Eggs stuffed with tuna

Sunday

Breakfast

• Cottage cheese casserole

Dinner

• Beef stew

Snack

• Bran with low fat yogurt

Dinner

• Salmon steak

Menu for Alternate

This stage is characterized by the alternation of pure protein days (PW) with protein-vegetable days (BP). Therefore, as sample menu protein-vegetable days are shown. The menu for pure protein days can be taken from the menu for the Attack stage.

Monday (BO day)

Breakfast

• Omelet with tomatoes
• Bran with low fat yogurt

Dinner

• Vegetable salad dressed with a few drops of olive oil
• Steamed turkey fillet

Snack

• Kefir

Dinner

• Fish baked with eggplant

Tuesday (BW day)

See attack menu

Wednesday (BO day)

Breakfast

• Scrambled eggs with champignons
• Bran

Dinner

• Kefir soup with cucumber and herbs

Snack

• Raw almonds - 25 grams

Dinner

• Chicken julienne

Thursday (BW day)

See attack menu

Friday (BO day)

Breakfast

• Vegetable stew
• Bran

Dinner

• fish cakes
• Cabbage and carrot salad

Snack

• Omelette with greens

Dinner

• Squid stuffed with mushrooms and eggs

Saturday (BW day)

See attack menu

Sunday (BO day)

Breakfast

• Fat-free cottage cheese with bran
• boiled egg

Dinner

• Tomato puree soup

Snack

• Ham
• Cherry tomatoes

Dinner

• Turkey Chops
• Mushrooms fried without mals

Menu for Pinning

Monday

Breakfast

• Omelette with bell pepper
• Bran
• Soft curd with sweetener

Dinner

• Ear from carp
• fresh cabbage salad
• beef cutlets

Snack

• 1 apple

Dinner

• boiled turkey
• Vegetable stew

Tuesday

Breakfast

• 2 boiled eggs
• Sandwich with cheese
• Cherry tomatoes

Dinner

• Baked chicken wings
• fried eggplant
• Kefir

Snack

• Walnuts - 20 grams
• 2 apricots
• Bran

Dinner

• Chicken fillet baked with cheese
• Broccoli puree

Wednesday

Breakfast

• Omelet with cheese
• Bran with soft cottage cheese and almonds
• fresh cucumber

Dinner

• Steamed fish
• jacket potatoes
• Vegetable salad

Snack

• 1 pear
• drinking yogurt

Dinner

• Pork stew
• Stewed champignons

Thursday (protein day)

Breakfast

• Omelet with ham
• Bran

Dinner

• boiled fish

Snack

• Seafood

Dinner

• Baked chicken fillet

Friday

Breakfast

• Cottage cheese casserole
• Bran
• Whole grain bread sandwich with ham and cheese

Dinner

• fish cakes
• Vegetable stew
• Cabbage salad

Snack

• 2 apricots
• Almonds 20 grams

Dinner

• PIR - any products

Saturday

Breakfast

• Fried eggs with tomato
• Whole grain bread sandwich with ham and cheese
• 1 apple

Dinner

• fish soup
• boiled chicken

Snack

• Bran with yogurt
• Walnut - 20 grams

Dinner

• Cauliflower puree
• beef cutlets

Sunday

Breakfast

• Omelet with herbs and cheese
• Whole grain bread sandwich with ham

Dinner

• Braised liver
• Salad of fresh cabbage and tomato

Snack

• Yogurt with bran
• 1 pear

Dinner

• Salmon steak
• Broccoli puree

Menu for Stabilization

This stage of the Dukan diet, as you already know, is lifelong, with the fulfillment of certain requirements. The doctor recommends sticking to proper nutrition, and not neglecting his advice. In general, the menu at this stage can be absolutely anything, the main thing is to make protein one day a week (for example, Thursday). For this day, you can choose any option from Attack

Recipes

Cottage cheese casserole (available from the Attack stage)


Ingredients:

• Milk 200 grams
• Cottage cheese 200 grams
• Eggs 2pcs.
• Sah.zam. 12 tablets

Mix all ingredients. Bake at 180 degrees for 35 minutes

Pancakes (possible from the Alternation stage)


Ingredients:

• 2 eggs
• Warm milk - 120 ml
• Corn starch - 1 tablespoon
• Salt, sugar to taste

Beat eggs with a whisk, add starch and slightly warmed milk, salt, sakhzam. Bake on low heat.

Chicken cutlets with vegetables (possible from the Alternation stage)

Ingredients:

• 400 gr. chicken fillet
• 1 large carrot
• 0.5 pcs. big red peppers
• 0.5 pcs. bulbs
• 2 eggs
• 2 tbsp psyllium
• 2 tablespoons wheat bran
• salt, spices to taste.

Pass the chicken fillet and vegetables through a meat grinder. Mix all ingredients. Fry in a dry pan

Panna Cotta dessert (possible from the Attack stage)

Ingredients:

• Milk - 150 ml
• Soft skim cheese– 180 gr
• Sakhzam - 10-15 tab.
• 1 egg
• Gelatin - 1.5 tbsp. l.
• Flavoring to taste (can be vanillin)

Dissolve gelatin in 2 tablespoons of water and leave to swell. Pour milk with sweetener into a saucepan, bring to a boil, remove from heat.
Beat the yolk with a mixer and add to the hot milk. Put the resulting mixture on a slow fire, heat, stirring constantly, but do not bring to a boil. When the mixture begins to thicken, remove it from heat and dissolve the gelatin in it, then strain through a sieve. Cool down.
Add cottage cheese to the cooled (slightly warm) mixture and beat with a mixer. Separately beat the protein and add to the mixture. Fill silicone molds and place in the refrigerator until completely solidified.

Express diet Dukan "Ladder"

In addition to the full-fledged Dukan diet, which can drag on for a year or more, there is a so-called express option, which is also called the “Dukan ladder”. It is designed, as a rule, for those people who need to lose a few kilograms in a short time, or for those who have already gone through the Dukan diet, but due to violations of the rules of Stabilization, gained extra pounds. The duration of one staircase of the express diet is 7 days. Repeats can be unlimited, until you reach the desired weight. The average weight loss on this technique is 700 grams per week.

The essence of the diet is that the week is divided into 7 days (steps). Each new day will include some new products, and will feature a more extended list of products. Hence the name "ladder".

The main rules in this technique:

• 1.5 tablespoons of bran per day;
• 30 minutes walk per day.

Monday (1 day)
Unlimited Pure Protein Day: All Attack foods are allowed. Eligible Products (DOPs) are prohibited.

Tuesday (2nd day)
Vegetables are added to proteins in any quantity, according to the list of permitted ones from the Alternation stage. Eligible Products (DOPs) are prohibited.

Wednesday (3rd day)
Proteins and vegetables without restrictions. 150 g of any fruit is added (except bananas, cherries and grapes). Additionally - 1 product from the list of allowed.

Thursday (day 4)
45 g of whole grain bread is added to proteins, vegetables and one serving of fruit. And also there is 1 product from the list of allowed.

Friday (5th day)
40 g of cheese with a fat content of 20% is added to proteins, vegetables, servings of fruits and bread. There is 1 product left from the list of allowed products.

Saturday (6th day)
220 g of starchy foods (legumes, cereals, pasta, potatoes) are added to proteins, vegetables, servings of fruits, bread and cheese. 1 product from the list of DOPs remains unchanged.

Sunday (7 day)
What remains are proteins, vegetables, portions of fruit, bread, cheese and starchy foods, as well as 1 product from DOPs. Additionally - in one of the meals on this day, you can arrange a feast and afford any food. The feast includes first, second, dessert and a glass of wine.

Vegetarianism and diet

Is it possible to be a vegetarian and follow a diet? It is possible, but difficult. This direction has a lot of different branches - from hard ones, in which it is allowed to eat only those fruits of plants that do not violate the integrity of the plant, that is, leaving the stems and roots intact (for example, carrots, or onions in this case are forbidden), to lighter ones, in which dairy products and eggs are acceptable. There is pescatarianism, which many mistakenly refer to as vegetarianism. Pescatarianism is simply a rejection of meat and poultry, while keeping fish and all animal products such as milk (and all dairy products) and eggs in your diet.

Only depending on which of the many areas of vegetarianism you practice, it will be clear whether your diet is compatible with this diet.

• If you simply do not eat meat and poultry, but eat fish, eggs and all dairy products, then the diet is quite acceptable for you. You can follow all four steps of the diet absolutely safely.
• If your diet excludes fish but includes dairy products and eggs, then following a diet will be much more difficult, since you only have dairy products (fat-free) and eggs as a source of protein. Hence the difficulty with holding purely protein days.
• If vegetarianism is based solely on plant foods, then following the diet is not recommended, since it will be very difficult to combine and combine only vegetable proteins on this diet.

dukan diet during pregnancy

Pregnancy is a wonderful and very important period in a woman's life. Her main task at this time is not to strive to lose weight, but to take care of the condition of her fetus, to receive all the necessary nutrients, vitamins and trace elements. But sometimes it happens that women, especially prone to obesity, gain a huge amount of extra pounds during pregnancy, which can even threaten the normal intrauterine development of the child. In such situations, even doctors strongly recommend starting to monitor weight and stick to proper nutrition.

Important! If your weight is not added critically, but according to medical standards, then you are not recommended to follow any diets! Just eat right.

Dr. Dukan has a number of recommendations in this regard that you can follow if you need to lose weight:

• First, nutrition should be based on the Consolidation stage;
• Secondly, eliminate the obligatory protein day per week;
• Thirdly, instead of 1 serving of fruit, eat 2 servings a day;
• Fourth, use dairy products with 2% fat, not 0%.

Most importantly, while pregnant, start any diet only after consulting your doctor.

Failure on the Dukan diet

If there was a breakdown during the diet - do not despair, there are several recommendations in this regard that you need to follow, and then calmly continue the diet:

1. The next day, arrange a pure protein day for yourself, if in your opinion the breakdown was more serious, if you went on a gastronomic tour of forbidden goodies for a few days, then make yourself 2 pure protein days.
2. If a breakdown occurred at the first stage of the Attack, then extend this stage by 1-2 days.
3. Limit your intake of salt and salty foods (such as ham).
4. Drink as much pure water as possible.
5. Move more.

And most importantly, don't give up. After going through this simple path, return to the usual rhythm of the diet and expect your results.

Pros and cons of the diet

Like any restricted food system, the Dukan diet has both positives and negatives.

Pros:

• Pretty fast weight loss;
• No need to count calories and think through your menu in detail by weight;
• Protein food gives long-term saturation, which is very convenient for people who usually have very little time for food on working days;
• A very large list of allowed products, which allows you to diversify your diet and not suffer from a shortage of certain dishes;
• The use of a considerable amount of protein foods contributes to the elasticity of the body, which almost eliminates the appearance of stretch marks and flabbiness of the skin in case of loss of a large number of kilograms;
• Sweeteners are allowed, which in every sense can sweeten the diet;
• The exit from the diet is carefully thought out and in most cases, with careful observance, it helps not to gain your kilograms.

Minuses:

• The Dukan diet is not balanced, as many vitamins and minerals are lacking in the diet, which can affect health;
• Another negative point- this is a large amount of protein, which can affect the work of the human urinary system, as well as the cardiovascular and digestive systems;
• At the first stage of the diet, it is possible side effects in the form of headaches and dizziness;
• Due to the low fat content, hormonal disorders are possible;
• Too much protein can cause bad breath.
• The foods that need to be consumed on the Dukan diet are not cheap, so following it is quite expensive.

Summing up, we can formulate the main points, following which your diet will be easy:

1. Drink the right amount of water;
2. Don't forget bran;
3. Eat when you feel like it, regardless of the time of day;
4. Always have on hand products that will allow you to have a snack, and will not let you break into forbidden dishes;
5. Try to take several dishes prepared in advance with you on trips, because. it is not always easy to find something allowed in small stores;
6. If necessary, you can make yourself a calendar of days (especially good at the Alternation stage) so as not to forget what diet day you have today - just protein or protein-vegetable. Such a calendar can be attached to the refrigerator - it will be easier to navigate right in the morning;
7. By the same principle, if necessary, you can prescribe for yourself products that you can eat without restrictions, DOP norms, or allowed portions of nuts.

Svetlana Markova

Beauty is like gem: the simpler it is, the more precious!

Content

If your weight is above the norm, then the Dukan diet will help to start getting rid of it. Stage 1 - a phase in which protein foods and bran trigger the fat burning mechanism. Strict restrictions do not apply to the amount of food and the time of its use. You can eat as much as you like at this stage so as not to feel hungry. The main principle and essence of the system is to use only foods allowed by the diet, and how to cook them: steam, bake or just boil - the choice is yours.

What is the Dukan diet attack

The initial stage of the diet, developed by nutritionist Pierre Dukan, was named "Attack". During this phase, a person who is losing weight should eat exclusively protein foods. Most of the permitted products are not limited in volume, and you can eat at any time. We are used to the fact that for weight loss you need to strictly control calories, do not eat in the evening and limit portions. The Dukan diet attack will definitely not let you die of hunger, but at the same time, it will save your body from 5 kg in a week. You just need to strictly follow the rules and the result of the diet will not keep you waiting.

Dukan Diet Rules

The main rule that the Dukan diet stage 1 requires from losing weight is not to exceed the deadlines. No more than 10 days you can use the diet intended for this stage. For the normal functioning of the human body, carbohydrates and fats are necessary, and the attack diet recommends completely excluding them from the diet. Do not risk your health, even if your success makes you think about breaking the rules of the diet. This is not the only condition of the first stage that requires strict observance; the diet also includes the following rules:

• 1.5 tbsp should be present in the diet daily. oat bran;
• daily volume of water - 2 liters;
• the amount of salt is minimal;
• take pharmacy complexes of vitamins and minerals;
• physical activity is obligatory, even the simplest: walking, warming up.

Products on the attack according to Dukan

72 products on the Dukan diet, you can eat in any quantity without regard to time. Steam, grill, grill, boil, stew, bake and fry them without adding oil, the food system can solve it all. Looking at the lists of foods allowed by the diet, the path of losing weight does not at all give the impression of a thorny one. All foods for the Dukan attack should be eaten often, but in small portions. Such meals will help the stomach to decrease in volume at this stage of the diet.

Allowed foods on the attack on the Dukan diet

In the shortest and most rigorous phase of the Dukan Diet, cutting back on your favorite foods is a real challenge. For those who like meat, fish, seafood and cottage cheese, which are included in the list of allowed foods according to Dukan attack, such food will only bring pleasure. The table shows a lot of products that you can cook in different ways:

		seafood			low fat dairy products	offal
veal		crab meat and sticks
		squid
beef			garlic (as seasoning)	quail	soft cheese
		shrimps	onions (as seasoning)		processed cheese
ham (fat content 2-4%)
	mackerel	octopuses
		cuttlefish
		scallops

The Dukan diet stage 1 allows you to eat eggs of chickens and quails with a limit on the number of yolks at the rate of up to 2 per day. From drinks you can drink the following liquids:

• water;
• coffee;
• chicory drink;
• herbal infusions;
• calorie-free carbonated drinks;
• low carb protein shakes.

The diet at the first stage requires a reduction in the amount of salt, various spices and additives will help to give the taste to the dishes:

• ginger;
• cardamom;
• sugar substitutes;
• lemon (as seasoning);
• tomato paste;
• mustard;
• greens (parsley, dill);
• paraffin oil - up to 1 tsp per day.

Prohibited foods according to Dukan

There is not a single gram of fat in the menu for the Dukan diet stage 1. The exception is 1 small spoonful of paraffin oil, which can only be used as a salad dressing. We found out what the Dukan attack allows you to eat. It remains to answer the question of what you can not eat with the Dukan diet. The category of products prohibited at this stage includes:

• cereals;
• flour;
• vegetables;
• fruits;
• mushrooms;
• pork and lamb;
• nuts;
• chocolate;
• sugar;
• ketchup;
• mayonnaise.

Dukan diet menu attack for a week

The main diet in stage 1 of the diet involves eating foods only from the allowed list. How to cook them is also important. You can bake, boil, stew, but do not fry in oil. Dukan nutrition in the first week can have several options, you can focus on the following menu:

	first breakfast	lunch
Monday	2 egg omelet with milk and herbs, ham sandwich, coffee	low-fat yogurt - 150 g	baked chicken fillet with lemon and garlic - 300 g	boiled shrimp	any fish - 300 g, kefir - 200 g
		oatmeal porridge with milk	minced meat chops	oat bran muffins	baked turkey meatballs
	boiled eggs, coffee	lemon pie, yogurt	mackerel baked in white wine	whipped protein dessert, mint tea	omelette roll with red fish
	ham sandwich, boiled egg, tea	steamed veal cutlets	salmon ear		fish salad
	Omelet with cheese	baked chicken breast	soup with ground beef		steamed salmon fillet
	scrambled eggs with ham	fish cake, tea	beef steaks	bran pancakes	cutlets with oat bran
Sunday	salad with crab sticks	coffee cupcake	salmon and boiled eggs	vanilla milkshake	turkey meatballs

Recipes for Dukan on the attack

Most Dukan recipes are easy to prepare, it is only important to stock up the right products. Many dishes have been developed for this phase. Protein nutrition the first stage includes liquid, second courses and even sweets. A variety of recipes for attacking Dukan do not make you feel hungry. Only foods allowed by the diet can be used in dishes, they are mixed in different variations. Check out their step by step recipe.

Soup according to Dukan

In just half an hour, you can cook a hearty and fragrant soup that will decorate your table not only on the Dukan diet in stage 1, but also in subsequent phases of the weight loss process. Soup Dukan attack is prepared from the following products:

• minced meat (beef or veal) - 200 g;
• raw egg - 1 pc.;
• boiled egg - 1 pc.;
• water - 800 ml;
• salt, spices, herbs.

To prepare a diet soup, combine minced meat with a raw egg and spices. Shape them into small meatballs. Pour water into a saucepan and, after boiling, place the meatballs in it. Let the soup simmer for about half an hour. If the soup is almost ready, chop a boiled egg into it and add chopped greens. Let the dish cook for another 2-3 minutes.

Bread recipe according to Dukan on the attack

Giving up bread is very difficult for many, so the Dukan Stage 1 Diet provides a special recipe to solve this problem. To bake bread on the Dukan Diet attack, you will need the following products:

• fat-free cottage cheese - 2 tbsp. l.;
• eggs - 2 pcs.;
• baking powder - 2 tbsp. l.;
• bran - 6 tbsp. l.

To make bread, whisk together cottage cheese and eggs, add baking powder and bran. Thoroughly mix the thick mass, shape the bread and bake in the oven at 200 degrees. The resulting roll can be eaten with any of the dishes, make sandwiches with ham, eggs, boiled meat, canned fish from its pieces for snacks. To keep fresh, put the bread in the refrigerator.

Dukan cheesecakes attack

Even hearty cheesecakes will not become a hindrance thin waist if you cook them according to special recommendations. Have you decided to use Dukan's cheesecake recipe? Then take on board the following products:

• cottage cheese - 300 g;
• egg - 1 pc.;
• bran - 2 tbsp. l.;
• sweetener - 4 tablets;
• vanilla or cinnamon - optional.

Combine the products in a deep bowl, mix all the ingredients until smooth. Take a baking sheet and line it with baking paper. It remains to divide the mass into several parts and put them on a baking sheet. Send the dish to the oven for 25 minutes, preheating it to 180 degrees. You can also cook cheesecakes in a pan. To do this, you will have to lubricate the surface with vegetable oil. Use it in minimal quantities and fry the cheesecake in a pan.

Desserts by Dukan for attack

Even the sweet tooth will not be difficult to overcome the Dukan diet at stage 1. For them, a lot of delicious sweets have been developed that will not interfere with losing weight and fully comply with the official diet rules. Panna cotta, meringue, ice cream, casseroles - all this is available for those who are on a diet, only the preparation of desserts requires special recipes. To prepare curd dessert, you will need:

• cottage cheese - 300 g;
• milk - 1 tbsp.;
• gelatin - 10 g;
• sweetener, vanilla, cinnamon - to taste.

Start preparing the dessert by heating the milk. It should not be warm, but hot. Dissolve the gelatin in it. How to prepare the gelatin mixture is detailed on the package. Carefully wipe the cottage cheese through a sieve, so it will become airy and tender. It is the turn of vanillin or cinnamon, a sweetener. Add the ingredients in the right amount to the curd. Pour milk with gelatin into the curd mass, beat everything with a blender. Pour the resulting liquid into molds or ordinary glasses. Send the dessert to the refrigerator until it hardens.

How to calculate the Dukan attack

efficient but strict diet Dukan stage 1 cannot last long. After a certain period of time, losing weight should proceed to the second stage, so as not to harm your body. The duration of the first stage is determined by excess weight:

• up to 5 kg - up to 3 days;
• from 5 to 10 kg - 3-5 days;
• from 10 kg - 6-7 days;
• significant obesity 40-50 kg - up to 10 days.

Attack results

Eliminating carbohydrates and fats from your diet for just a few days, you can achieve amazing results, the main of which is the start of fat burning. During this period, there may be a deterioration in the condition: dizziness, dry mouth. If the diet is difficult to tolerate, limit the duration of the phase. Within a week, the results of the attack on the Dukan diet will be manifested by a decrease in weight by 5-7 kg. Even if you follow the rules for only 72 hours, the scales will show that you have lost 2-3 kg.

Contraindications

The results of the Dukan diet are simply impressive. Looking at the photos on the Internet “before” and “after”, it’s hard to resist trying to lose weight according to the recommendations of the famous nutritionist. Before you start this path to your beauty and health, make sure that the contraindications of the Dukan diet do not concern you. It is not recommended to limit yourself in food in the following cases:

• with heart disease;
• with problems with the liver and kidneys;
• with cholecystitis, gastritis, pancreatitis;
• with diabetes.

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

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

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

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

Dukan's nutritional system - what is its essence?

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

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

The following foods are allowed:

• Meat (lean beef, veal, chicken, turkey)

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

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

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

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

Prohibited:

• All sweets and confectionery containing sugar, fructose and glucose

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

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

• White flour pastries and bread

• Sweet fruits (bananas, grapes, cherries)

Basic rules of the Dukan diet:

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

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

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

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

All the pros and cons of the Dukan weight loss method

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

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

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

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

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

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

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

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

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

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

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

Basic stages of nutrition according to Dukan

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

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

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

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

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

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

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

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

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

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

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

Diet Dukan: reviews of losing weight

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

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

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

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

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

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

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