Dukan diet nutrition system

French nutritionist Pierre Dukan has developed a nutritional system that does not injure the body and fits perfectly into the rhythm of modern life.At the same time, the weight is steadily reduced, and the result lasts for a long time.

Dukan diet for weight loss

Dietitian Pierre Dukan developed a weight loss diet based on his 40 years of practice, which has gained popularity both among the general public and among celebrities, such as the Duchess of Cambridge and Jennifer Lopez.The Dukan Multiphasic Diet avoids fasting.At each stage, you should include acceptable foods on the menu that will not only help you lose weight, but also maintain the results achieved throughout your life.

Attention!Before the diet itself, it is recommended to carry out a three-day cleansing of the body.A slag-free diet is suitable for this.

Basic rules of the Dukan diet

Nutritionist from France Dukan affirmatively told all “fighters” for their figure that in order to burn its own fats, the body needs to block access to foreign fats (fats coming from food).This principle became the basis of the Dukan protein weight loss method.

According to the rules of the Dukan diet, 4 main stages should be followed:

1. Dukan diet "Attack".The goal of the “Attack” is to force accumulated fat to be burned.The menu of this phase contains exclusively protein products.
2. "Alternation"- lasts until the desired result is achieved.The goal of “Alternation” in the Dukan diet is the desired weight loss.At this stage, certain vegetables are allowed on the menu, in addition to protein products.
3. "Pinning"- continues depending on the excess weight lost.The menu of this phase of the Dukan diet expands and becomes as close as possible to the final acceptable one.
4. "Stabilization"- continues throughout life.This is a kind of nutritional culture learned in the previous stages of the Dukan diet, which allows you to maintain your normal weight.

Only pure healthy protein

“The body needs healthy protein foods,” the French doctor stated affirmatively.At the same time, the protein must come to us in its pure form, without any fats, dyes or other additives.What is this Dukan recommended protein?

There is nothing fundamentally new here.

And as a protein, the doctor recommends:

1. lean boiled or stewed meat of veal, beef, poultry or horse meat;
2. meat by-products of similar preparation - liver, kidneys, hearts, tongue;
3. fish and dishes made from it without oil, canned, smoked, boiled or stewed;
4. seafood - oysters, shrimp, mussels, crayfish and similar seafood;
5. boiled eggs or fried without oil;
6. low-fat dairy products.

At the first stage, we eat exclusively pure proteins!Nothing else!You will need to hold out for 8 - 10 days and, believe me, you will see the first results, and when you see them, you will want more and it will be even easier for you in the future.

Important points:

1. Lovers of crispy crust should forget their culinary preferences - poultry meat should be eaten without the skin (and it is better to cook with the skin).
2. You can’t eat fatty fish, but the opportunity to devour crab sticks cannot but please us!

If you want to lose more, eat less carbs

The detrimental effect of carbohydrates on the fat burning effect has long been known.Therefore, the Dukan protein diet practically excludes carbohydrate-containing foods.Moreover, the more extra pounds a person has, the stricter protein restrictions should be.Dukan advises very obese people to completely eliminate carbohydrates for the first two weeks.

Dukan does not recommend carbonated sweet drinks, but does allow light sparkling waters and drinks with sweeteners.

More water and walks

Drinking plenty of clean water is not news for those losing weight.Dr. Pierre insists on increasing your water intake to 3 liters per day.You can and even need to drink at any time, including with food.

Yes, and you won’t be able to sit on the couch and let the kilograms leave you on their own!Dukan recommends walking a lot and leading an active lifestyle.

The basis of the Dukan diet menu

A high protein content with a minimum of carbohydrates is the basis of the Dukan diet menu.It is planned according to the principle of stages (phases) with a smooth transition from one to another.This way you will achieve maximum results without compromising your health.The result will directly depend on compliance with the requirements of each individual phase!

Important features of the diet:Every day you need to eat several tablespoons of oat bran to replenish the supply of dietary fiber necessary for the organs and tissues of a losing weight!

Dukan diet "Attack" phase

Dukan's "Attack" phase is the very first and most effective phase, providing for strict restrictions in the menu.Its main goal is to burn fat accumulated in the body.This is done by consuming exclusively protein foods with a minimum fat content on the menu.

Consumption of protein products according to the Dukan diet promotes rapid saturation, therefore the portion size of one meal is reduced.The body spends more energy on digesting protein than it receives from it, as a result of which excess weight quickly disappears.It is at the “Attack” stage of the Dukan diet that a sharp weight loss is observed, which, according to the doctor himself, motivates further stages.

Before following the Dukan diet, you should clearly determine the duration of the “Attack” phase.It is determined based on the amount of extra pounds:

• Up to 5 kg = 3 days.
• Up to 10 kg = 4 days.
• Up to 15 kg = 5 days.
• Up to 20 kg = 6 days.
• Over 30 kg = 7 days.

While following the “Attack” phase of the Dukan diet, you must adhere to the following rules:

Include 1.5 tbsp in your daily menu.spoons of oat bran, washed down with plenty of water.In case of individual intolerance, you can replace bran with buckwheat.It is necessary to drink at least 1.5 liters of purified water without gas per day.It is recommended to do morning exercises.During the diet, be sure to take walks in the fresh air for at least 20 minutes a day.

Allowed menu products

• Lean meat: veal, horse meat, beef, pork (6% fat), rabbit.
• Poultry (except duck and goose, eaten without skin): chicken, turkey, quail.
• By-products: kidneys, liver, tongue, lungs.
• Ham (no more than 4% fat, consumed without skin).
• Fish in any form: raw, baked, canned, fried, steamed.
• Seafood.
• Quail and chicken eggs: white in unlimited quantities, yolk no more than 2 pieces per day.
• Low-fat or low-fat dairy and fermented milk products.
• Natural yoghurts.
• Crab sticks (no more than 7 pieces per meal).

The following are allowed as supplements according to the Dukan diet in the “Attack” phase:

• Olive, vegetable or rapeseed oil (1 tablespoon per day).
• Lemon juice.
• Tomato paste (2 tablespoons per day).
• Apple, soy, balsamic vinegar.
• Herbs and spices: caraway, thyme, rosemary.
• Onions.
• Baking powder, gelatin and yeast in cooking.
• Gherkins as a snack (2 pieces per day).
• Sugar substitutes.

While following the Dukan diet, it is recommended to drink herbal, black and green teas, berry decoctions, tinctures, coffee, but without sugar, throughout the day.The amount of salt consumed should be reduced to a minimum.

Menu for every day

Monday

• Cottage cheese;
• Meatloaf with egg;
• Kefir;
• Boiled chicken breast.

Tuesday

• Omelette;
• Rabbit in tomato sauce;
• Kefir;
• Grilled dorado in lemon sauce.

Wednesday

• 2 hard-boiled eggs;
• Beef steak with mustard;
• Milk;
• Seafood cocktail.

Thursday

• Syrniki;
• Trout baked in the oven;
• Natural yogurt;
• Stewed turkey in cream sauce.

Friday

• Curd casserole;
• Sturgeon soup;
• Soft-boiled egg;
• Veal medallions in tomato sauce.

Saturday

• Ham;
• Chicken soup;
• Kefir;
• Salmon baked in the oven.

Sunday

• Omelet with ham;
• Lightly salted herring;
• Milk;
• Beef chops.

Dukan diet "Alternation" phase

According to the Dukan diet, the desired result is achieved in the “Alternation” phase.This is the main stage in losing weight.Its duration is determined by the loss of excess weight, that is, when the desired result is achieved, then the “Alternation” phase according to the Dukan diet ends.At this stage, in addition to protein products, vegetables and herbs rich in fiber are introduced into the menu.

Allowed vegetables can be consumed both raw and cooked.However, they are not allowed on the Dukan diet menu every day at this stage.You should alternate exclusively protein days (according to the “Attack” phase) with mixed days (when vegetables and greens are allowed on the menu).

The alternation of protein days with mixed ones according to the Dukan diet is determined based on the desired weight loss:

• Up to 10 kg = 1/1.
• Up to 20 kg = 2/2.
• From 30 kg and more = 5/5.

According to the Dukan diet in the “Alternation” phase, it is necessary to increase the daily intake of oat bran to 2 tablespoons.According to individual indications, they can be replaced with wheat bran or buckwheat brewed in water.The consumption of purified water is increased to 2 liters per day.Physical activity should also be greater.According to the Dukan diet, you need to walk in the fresh air for at least 30 minutes a day during the “Alternation” phase.Don’t forget about morning exercises to quickly achieve the desired weight loss result.

What you can and cannot eat

What can you eat during the Alternation phase according to the Dukan system:

• All protein products allowed in the “Attack” phase;
• All spices and additives included in the Attack phase menu;
• Vegetables and greens: cucumbers, tomatoes, bell peppers, pumpkin, asparagus, spinach, parsley, lettuce, cabbage, radishes, zucchini, eggplant, leeks and onions, celery, green beans, beets, carrots;
• 1 unsweetened apple per day;
• Mushrooms.

An important nuance of the “Alternating” phase of the Dukan diet is that the protein products allowed in the first phase can be mixed arbitrarily, and only two types per day can be selected from the additional ones.

During the “Alternation” phase, the following products should be excluded from the menu:

• Fatty meat and poultry (duck, goose);
• Fatty dairy and fermented milk products;
• Potatoes, peas, beans, corn, lentils;
• Avocado, olives, black olives;
• Cereals, pasta and bakery products (with the exception of 2 pieces of rye bread per day);
• Baked goods, sweet desserts, chocolate;
• Sugar;
• Mayonnaise.

Menu by day

Alternation phase - menu by day according to the Dukan diet (breakfast, lunch, afternoon snack, dinner):

Monday

• Omelette;
• Trout soup;
• Milk;
• Rabbit in sour cream sauce.

Tuesday

• French scrambled eggs;
• Cream of chicken soup;
• Cucumber, tomato;
• Beef steak.White cabbage salad.

Wednesday

• Cottage cheese.Apple;
• Seafood cocktail;
• Hard-boiled egg;
• Veal chops.

Thursday

• Buckwheat porridge;
• Tom Yam soup with shrimp;
• Kefir;
• Turkey stewed with vegetables.

Friday

• Natural yogurt;
• Steamed chicken breast;
• Ham;
• Lightly salted salmon.

Saturday

• Cucumber rolls;
• Borscht with meat;
• Natural yogurt;
• Mackerel stuffed with vegetables in the oven.

Sunday

• Syrniki;
• Beef cutlets;
• Kefir;
• Fish soup.

Dukan Diet “Fixation” phase

The Consolidation phase according to the Dukan system is a gradual exit from the diet.At the same time, the person continues to lose weight, but not so intensely, by about 400 grams per week.The duration of this phase is calculated individually, depending on the kilograms lost, based on the principle of 10 days of “Consolidation” per 1 kg of previously lost weight.For example, for a person who has lost 6 kg, the duration of the “Consolidation” stage should be 60 days.

The diet menu expands in the “Consolidation” phase:

• Non-sweet fruits are added, with the exception of bananas, cherries and grapes.But the permissible daily portion of permitted fruits should not exceed the size of an average apple.
• It is allowed to introduce 6% cheese into the diet.
• Twice a week you can eat potatoes, rice, pasta, peas, beans and legumes.
• At this stage, according to the Dukan diet, the daily intake of oat bran increases to 3 tablespoons.You should drink at least 1.5-2 liters of purified water without gas per day.

It is necessary to be physically active, do exercises or fitness, and take long walks from 30 to 60 minutes a day.

A feature of the “Consolidation” phase of the Dukan diet is the so-called “feasts”.These are meals when you are allowed to eat absolutely whatever your heart and stomach desire.They meet once a week and only for one meal, for example, lunch.Also, according to the Dukan diet, you should definitely have a protein fasting day once a week.That is, consume exclusively protein products in the menu according to the “Attack” phase.

List of recommended products

Allowed foods on the Dukan diet during the consolidation phase:

• All protein products allowed in the “Attack” phase;
• All vegetables, additives and spices allowed in the “consolidation” phase;
• Sour and sweet and sour fruits: oranges, tangerines, grapefruits, apples, kiwi, pears;
• Berries: melon and watermelon no more than 400 grams per day;
• Rice, potatoes, corn, beans, peas, pasta, starchy foods 2 times a week;
• Cheese 6%fat contentno more than 40 grams per day;
• Honey - 3 teaspoons per day;
• 2 slices of bread.

Detailed menu

Dukan diet - menu in the Consolidation phase (breakfast, lunch, afternoon snack, dinner):

Monday

• Oatmeal with honey;
• Chicken noodle soup;
• Orange;
• Meat in French.Salad "Vitamin".

Tuesday

• Omelet with ham and cheese;
• Borscht with meat;
• Mandarin, kiwi;
• Beef pilaf.Cucumbers, tomatoes, bell peppers.

Wednesday

• Syrniki;
• Paella with seafood;
• Apple;
• Turkey stuffed with prunes in the oven.

Thursday

• Cottage cheese with honey;
• Meat solyanka;
• Cucumber, spinach;
• Mashed potatoes.Chicken liver.Carrot salad.

Friday

• 2 hard-boiled eggs;
• “Feast” - we eat whatever we want according to the Dukan diet;
• Kefir;
• Tom Yam soup with seafood.

Saturday

• Natural yogurt;
• Seafood;
• Kefir;
• Beef chops.

Sunday

• Curd casserole;
• Sturgeon soup;
• Grapefruit;
• Macaroni with cheese and ham.Green.

Dukan diet “Stabilization” phase

The Stabilization phase of the Dukan diet is the rules of eating behavior that must be followed throughout life in order to maintain the achieved weight loss result and not gain excess weight in the future.

According to the Dukan diet, you should adhere to the main 4 principles in the “Stabilization” phase:

• Consume 3 tablespoons of oat bran and drink at least 1.5-2 liters of still water per day;
• Pay special attention to your physical activity: avoid elevators, take daily walks for at least 30 minutes, do morning exercises, do fitness;
• Once a week, arrange a protein fasting day according to the “Attack” phase;
• Include all foods in your daily diet or eat according to the “Consolidation” phase.It is advisable to eat fruits in the menu in the first half of the day.

According to the Dukan diet, the “Stabilization” phase is no longer a limitation, but a way of life.There is no need to worry about holidays when you want to enjoy culinary delights, because on this day you can indulge in a “feast”.The day after the “belly feast”, you should definitely have a protein “Attack” to avoid gaining excess weight.

Permitted and prohibited products

Allowed products according to the Dukan system during the Stabilization phase:

• Lean meats (beef, veal, horse meat, pork 6%, rabbit);
• Poultry: chicken, turkey (without skin);
• All varieties of fish in any variations of preparation;
• Low-fat dairy and fermented milk products;
• Seafood;
• By-products;
• Lean ham without skin;
• Chicken and quail eggs;
• All vegetables (potatoes and legumes should be included in the menu no more than 2 times a week);
• It is advisable to consume fruits (with the exception of cherries, bananas and grapes) in the first half of the day;
• Honey 3 teaspoons per day;
• Bread (2 slices per day), pasta;
• Lemon, lemon juice;
• Cocoa;
• Mushrooms;
• Ketchup, tomato paste (2 tablespoons per day), adjika;
• Spices and additives (parsley, coriander, ginger, cumin, pepper);
• Gelatin, baking powder, yeast;
• Vegetable, olive oil;
• Tea, coffee, infusions and herbal decoctions without sugar.

Prohibited foods in the “Stabilization” phase of the Dukan diet:

• Sugar;
• Baked goods, sweet desserts;
• Sweet fruits: cherries, bananas, grapes;
• Fatty meat and poultry (duck, goose in limited quantities);
• Fatty dairy and fermented milk products;
• Mayonnaise and sauces using it in preparation.

Menu for every day Stabilization phase

Menu for the Stabilization phase of the Dukan diet (breakfast, lunch, afternoon snack, dinner):

Monday

• Curd pudding;
• Norwegian salmon soup;
• Grapefruit;
• Vegetable stew with turkey.

Tuesday

• Omelette.Mandarin;
• Rassolnik.Cod liver;
• Kefir;
• Mashed potatoes.Lightly salted herring.Cabbage salad.

Wednesday

• Rice porridge with milk;
• Solyanka from selected meat;
• Ham;
• Stuffed fish.Fresh vegetable salad.

Thursday

• Soft-boiled egg.Pear;
• Mixed fish soup;
• Kefir;
• Beef steak with mustard.

Friday

• Muesli.Orange;
• Okroshka.Hake fillet;
• Kefir;
• Spaghetti with Bolognese sauce.

Saturday

• Oatmeal.Apple;
• “Feast” - we eat whatever we want according to the Dukan diet;
• Ham;
• Vinaigrette.Pollock fillet.

Sunday

• Syrniki;
• Borscht with meat;
• Grapefruit;
• Chicken breast.Green beans in creamy sauce.

Let's sum it up

Provided all requirements are met, the kilograms lost during the diet will not return.Food restrictions are not critical, which helps you stick to this diet for a long time.However, it cannot be called completely balanced.Consult your physician regarding possible contraindications and the need to take vitamin and mineral supplements.