Sample Pierre Dukan diet menu for beginners for every day. Pierre Dukan diet menu for weight loss

The average daily calorie content is 950 kcal.

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

The Dukan Diet menu is based on high-protein, low-carb foods such as fish, lean meats, and eggs. These products can be used without restrictions in the first phase of the diet. Protein low-carbohydrate food does not contain excess calories and well reduces the feeling of hunger. The author's version of the diet limits the duration of the first phase to no more than 7 days, otherwise unacceptable damage to health can be caused.

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

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

General Dukan Diet Requirements:

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

The Dukan Diet contains four independent phases, each with specific dietary and food requirements. It is clear that the effectiveness and efficiency will depend on the full and precise compliance with the requirements in all phases of the diet:

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

The first phase of the Dukan diet - "attack"

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

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

At this stage, dizziness, dry mouth and other signs of deterioration in well-being are possible. This shows that the diet is working and there is a loss of adipose tissue. That's why duration of this phase has a strict time limit and depends on your well-being - if your body does not accept such a diet, reduce the duration of the phase to the minimum possible, but if your health allows, then increase the duration of the phase to the upper limit in your overweight range:

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

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

Allowed foods in the Dukan diet in the first phase:

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

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

In the first phase should be excluded:

sugar
goose
duck
rabbit meat
pork

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

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

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

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

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

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

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

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

Allowed foods in the Dukan diet in the second phase:

sure every day add to food 2 tbsp. spoons of oat bran
necessarily daily drink at least 1.5 liters of plain (still and non-mineralized) water
all menu items of the "attack" phase
vegetables without starch
cheese (fat content less than 6%) - 30 gr.
fruits (no grapes, cherries and bananas)
cocoa - 1 tsp
milk
starch - 1 tbsp
gelatin
cream - 1 tsp
garlic
ketchup
spices, adjika, hot pepper
vegetable oil for frying (literally 3 drops)
gherkins
bread - 2 slices
white or red wine - 50 g.

Additional products of the second phase must not be mixed as products from the first stage - from them, only two any products can be selected daily. In this case, the products of the first phase, as before, mix randomly.

In the second phase should be excluded:

cereals
avocado
lentils
peas
potato
pasta
beans
corn

The third phase of the Dukan diet - "fixing"

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

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

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

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

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

The fourth phase of the Dukan diet - "stabilization"

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

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

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

Benefits of the Dukan Diet

The most important plus of the Dukan diet is that lost kilograms do not return. Even returning to a normal diet after a diet does not cause weight gain for an arbitrarily long period of time (only 4 simple rules are required).
The effectiveness of the Dukan diet is very high with rates of 3-6 kg per week.
Diet restrictions are extremely small, so that it can be carried out at home, at lunchtime at work, and in a cafe and even in a restaurant. Even alcohol is allowed, so you will not be a black sheep when invited to an anniversary or corporate party.
The diet is as safe as possible - it does not involve the use of any chemical additives or drugs - every single product is completely natural.
There is no restriction on the amount of food consumed (only a small number of diets can boast of this - buckwheat, and).
There are no strict restrictions on the time of meals - suitable for those who get up early and those who like to sleep.
Weight loss is significant from the very first days of the diet - you are immediately convinced of its high effectiveness. Moreover, the effectiveness does not decrease, even if other diets no longer help you (as in).
The diet is very easy to follow - simple rules do not require preliminary calculations of the menu. BUT a large number of products provide an opportunity to show their culinary talents (this is for those who love to cook and eat).

Cons of the Dukan Diet

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

The effectiveness of the Dukan diet

Practical results are confirmed by clinical practice. Efficiency in this case refers to the stabilization of the achieved weight after two time intervals: the first from 6 to 12 months and the second from 18 months to 2 years with the results:

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

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

Which of the overweight women would not like to lose weight, but at the same time so as not to starve and eat as much as they want? Yes, everyone would like to sit on such a diet. And there is one! And not in someone's fantasies, but in reality. It's called the Pierre Dukan diet. Pierre Dukan is a famous French nutritionist. Now famous, after the release in 2000 of his book "I Can't Lose Weight", which instantly became a bestseller and was translated into 14 languages of the world. And for 30 years, while he was developing his unique technique, almost no one knew anything about him.

Dr. Dukan began his career as a general practitioner in the 70s in France. Once he encountered a case of obesity in his patient and thought hard about how to help him. At that time, nutritionists suggested losing weight by restricting calorie intake. Such a diet was ineffective - those who lost weight quickly gained it again, besides, following it, people suffered from a constant feeling of hunger. Dukan had some thoughts on how to solve the problem in a different, more efficient and gentle way. But first he wanted to make sure his assumptions were correct. For three decades he has been researching and monitoring the weight loss of his patients. Well-fed and built, they were satisfied with his approach. And then the nutritionist decided to help other people suffering from obesity, setting out the essence of his methodology in a book.

The essence of the Pierre Dukan diet

Its cornerstone is protein intake. They almost completely replace fats and carbohydrates. Digesting protein, the body spends much more energy than digesting them. Consequently, more extra grams and kilograms are burned.

Foods high in protein are most beneficial

And protein also removes excess fluid from the body, which also works for weight gain. It is also good because it significantly reduces the feeling of hunger.

Plus, pure proteins are construction material for our muscles and skin. If they do not enter the body enough, these organs begin to weaken and decrepit.

Also, protein strengthens the body as a whole, and losing weight based on its use will not let you undermine your health.

But all this does not mean that nothing else but protein can be eaten during this diet. Almost everything is possible. Approximately one hundred products are allowed. The only question is how often and in what quantities to use them.

The programs of each of the four stages of the Dukan nutrition system explain just this. They are called Attack, Alternation, Fixation and Stabilization. The presence of the last two very much distinguishes this diet from all others. No one before Pierre Ducane (and even after him) took care to consolidate the success achieved in losing weight. And not for a week, but for the rest of your life.

The French nutritionist also took care not to wrestle with what to cook from allowed foods for breakfast, lunch and dinner. He has published several books with recipes for Pierre Dukan's diet.

Another feature of his methodology is its complexity. Throwing a diet halfway, doing something, but not doing something. It's either all or nothing. Otherwise, you won't be able to get the result. In addition to following the recommendations on nutrition itself, it will certainly be necessary to connect motor activity to the process of losing weight. Ducan emphasizes walking - not difficult, but effective.

At the same time, it is necessary to reduce salt intake and drink a lot.

The fact is that salt retains fluid in the body. This affects weight and health - no harmful substances are removed. In addition, salt stimulates appetite, you want to eat even more.

And you need to drink at least 2 liters daily - this volume includes both ordinary water and drinks - tea, coffee, compotes, herbal decoctions. The liquid, filling the stomach, dulls the feeling of hunger, and also removes toxins from the body.

The main thing that attracts millions of people to this system of combating obesity is getting quick results and the opportunity to eat as much as you want. Restrictions are imposed on the name of products, but not on their quantity.

Diet of Pierre Dukan: stages

If you are set on a long journey and following all the recommendations without exception, you can proceed. You have to go through 4 stages. The duration of the first three depends on how much weight you need to lose. The calculations are shown in the table. And the last stage is, in fact, eternal. This is a lifestyle that, after losing weight, you will have to lead constantly.

The first stage is Attack. It is characterized by speed. It will take only 2 to 10 days to lose weight drastically. The more weight, the longer the time. Almost in one fell swoop, from 10 to 20 kg of weight is lost - an impressive start and a good incentive to continue. At this stage, only protein products:

Meat: beef, horse meat, veal (excluding parts containing fat), chicken (breast), turkey, rabbit meat. Fatty varieties are banned: pork and lamb, ducks and geese. The bird should be eaten without the skin.
Offal: tongue, liver.
Ham fat content up to 4 percent.

Fish: fresh - white and red; smoked (with a fat content of not more than 10 percent); canned (no oil added).
Seafood - any.
Crab sticks.
Eggs (mostly without the yolk, as it contains fat).

Dairy products: milk, kefir, cottage cheese (fat-free).
Soy cheese tofu.
Oat bran is an important and constant staple of the Pierre Dukan diet. At the “Attack” stage, they should be consumed 1.5 tablespoons per day (in the form of porridge, flat cakes, additives to dairy products).

According to a French nutritionist, oat bran is the most valuable component of a weight loss menu.

Dishes can be flavored with various seasonings (cumin, dill, parsley, vinegar, mustard, lemon, onion, garlic). But ketchup, mayonnaise and vegetable oils are banned.

Sugar is banned, but artificial sweeteners are not.

Can't use regular sugar

You can cook food in the oven, double boiler, grill, in a non-stick pan, but strictly without any oil, sour cream or other fat.

Be sure to drink 2 liters of water and drinks, and walk at least 20 minutes a day.

The second stage is Alternation. It continues until you lose as much as you wanted, and eventually reach the desired weight. Minus a kilogram per week is the average of this stage. Protein days are now interspersed with protein-vegetable days (when vegetables, raw or cooked, are added to the already familiar protein food). You can choose the scheme 2/2, 3/3, 4/4, 5/5 and so on. But it is most convenient to alternate every other day.

Allowed products of the Pierre Dukan diet in this phase are all vegetables, except for potatoes, peas, corn, beans, beans and lentils. Like protein products, they are not limited in quantity.

Oat bran now needs to eat 2 tablespoons daily, still drink plenty of fluids and go for half an hour of walking.

At this stage of weight loss, the body's defense mechanisms are activated, and you may find that excess weight goes away extremely slowly, and sometimes the process stops altogether. You need to endure this period - then everything will go as it should.

Final steps

The third stage is Consolidation. As the name implies, the main task now is to consolidate the result. The duration of this stage is calculated as follows: 10 days for each "gone" kilogram. That is, if you, for example, lost 12 kg in the previous time, then you will need 120 days to consolidate.

At this stage, the Pierre Dukan diet allows you to include all sorts of “sweets” in the diet:

Fruits (per day to choose from - one apple or pear, two apricots or avocados, a glass of berries, a slice of watermelon or melon)
Bread - whole grain or protein bran (2 slices per day)

Allowed to eat bran or whole grain bread

Cheese (fat no higher than 40 percent, 40 g per day)
Fatty meat - lamb, pork, bacon (1 or 2 times a week in unlimited quantities)

From the list of permitted fruits, those in which there is a lot of sugar are excluded: grapes, figs, bananas, cherries, cherries, dried fruits. And from cheeses - blue cheese, soft cheese and goat's milk cheese.

A portion of starchy foods and a festive meal will also allow you to pamper your stomach at the third stage. In the first half of the stage, they are allowed once a week. And in the second - two.

A serving of starchy foods refers to:

Potatoes (one or two potatoes in their skins, baked in the oven)
Rice (no more than 125 g)
Buckwheat
Pasta (from durum wheat)
Legumes (beans, peas, lentils, etc.)

A festive meal in the Pierre Ducane diet involves eating everything your stomach desires for breakfast, lunch or dinner. Only the amount of food is limited: you can eat one serving of the first, second and dessert. Serving size - such as is accepted in public catering.

One day a week should still be protein. Let it be, for example, Thursday - in the middle of the week.

We already eat 2.5 tablespoons of oat bran a day. We walk for 25 minutes a day and do not forget to drink 2 liters of fluid.

The fourth stage is stabilization. In order not to roll back and not gain weight again, you will need to adhere to the established rules of nutrition throughout your life:

The basis of your diet should now always be proteins and vegetables. Two slices of whole grain bread, a portion of fruit, a piece of cheese remain a permitted addition to them. Also two portions of "starchy" foods and two festive meals a week are not canceled.
Make every Thursday a protein day.
Eat 3 tablespoons of oat bran every day.
Skip the elevator and walk at least 20 minutes a day.

A walk in the fresh air will give a good mood and help build

Other rules remain unchanged until the end of life - less salt and more water.

Want to see Dukan weight loss results? Look at Penelope Cruz and Jennifer Lopez.

In 2016, she was included in the rating of "Best diets for healthy eating". 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 the last 5 years has such popularity come.

Essence

The technique was developed by a famous French nutritionist. He himself called it: "Eat and lose weight," - and these words contain 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 with 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 in the 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 overweight. If you fix the results 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 can result in serious health problems. 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 of attention (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 in the diet 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 correctly form the menu and reset overweight enduring 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, in the 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".

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 Atkins and Kremlin diets are similar to the Dukan nutrition system.

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:

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

Ingredients:

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

Cooking:

Finely chop the breast.
Chop the egg.
Chop greens.
Salt, pepper.
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 leek;
1 tomato;
1 st. l. tomato paste;
greens, black and red pepper, paprika, Italian herbs.

Cooking:

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

In 1 tsp. Dissolve sweetener tablets in water.
Add the rest of the ingredients, mix with a mixer.
Lay out on parchment paper.
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 of the best weight loss systems, in our article: "".

Diet of Pierre Dukan. Menu and indications for diet, menu Reviews. Contraindications of the Pierre Dukan diet. We will consider all these questions in this article. The fact is that rather conflicting information is being circulated about this diet. If it is difficult for you to lose weight and maintain the desired weight, and at the same time you do not want health problems, do not want to constantly feel like eating, then this is the method of Dr. Pierre Dukan for you.
At the heart of the protein diet are four stages, each of which we will consider in detail.
First stage- the most difficult duration is from 3 to 10 days, depending on your overweight i.e.
Up to 10 kg - 3 days
10-20 kg -3 -5 days
20-30 kg - 5-7 days
30 and more kg - the duration of the stage is 7-10 days.

So, what is the essence of the Pierre Dukan diet?

During the period that is right for you, it is used daily without restrictions only protein food with the addition of spices and herbs, and you also definitely need to drink 2 liters of clean water without gas.
It is also recommended to consume oat bran 1.5-3 tablespoons
It is better to eat 3-5 times a day
Products recommended for the first stage
Lean meat tongue chicken turkey kidney liver ham fish and seafood eggs low fat dairy products herbal teas.

Second phase.

Its essence is that now the days when you eat only protein foods can be alternated with vegetable days, only vegetables should not contain starch.
Vegetables, like protein foods, can be eaten without restriction; just a few drops of olive oil and 30 g of hard cheese are allowed
The alternation of days is also associated with your overweight i.e.
Extra 10 kg means one after one or three after three
From 10 to 30 kg - five in five

The duration of this stage depends on the result you want to achieve.
Products recommended in the second stage
In addition to products from the list of the first stage, you must include in the diet eggplants bell peppers mushrooms cabbage zucchini cucumbers tomatoes radishes celery asparagus garlic beans green beans spinach tofu cheese soy sauce

Third stage Pierre Dukan's diet is necessary to maintain the achieved result and its duration directly depends on the results you have achieved in the previous stages, i.e. if you managed to lose 10 kg, then the duration of the third stage is 100 days or 10 days for each kilogram lost
At this stage, the following products are added to the previous two recommendations 2 slices of wholemeal bread 40 g of hard cheese 100 g of fruit potatoes pasta legumes rice together no more than 200 g.

Fourth stage the longest - it should last your whole life, says Pierre Ducane.
By eating right, adhering to this diet, you can safely count on an excellent result, and you can also personally verify its extreme effectiveness.

Attack menu

This is the starting part of the diet, the passage of which will initiate your weight loss and recovery!

The main starting point in your weight loss according to the Dukan method is a rather tough preparatory phase called the "Attack", then we will consider the attack menu. Let's take a closer look at one of the most difficult moments that the Dukan diet contains - the attack menu.

During it, you need to eat only protein foods, for example: egg whites, meat, 0% fat in dairy products, and of course, fish.

In terms of duration, the attack phase lasts from 1 to 1.5 weeks maximum! But you can lose weight up to 7 kilos, that is, almost 1 kg per day!

And so, the Dukan diet, attack menu:

Eggs - yolks are limited, proteins - practically without restrictions if you suffer food allergies- the yolk can be completely excluded.
Offal, chicken liver, veal kidneys, tongue, beef liver in priority.
Chicken breast without skin
Any fish
Low-fat ham, pure meat
Shrimps
Any sour-milk, fat-free products.

When cooking, fat and oil are not allowed. You can eat in any amount.

That's how easy the Dukan diet is, the attack menu allows for a lot!

You can also diversify your menu, but as they say, without fanaticism.

And so, what else can be added:

lemon - as a substitute for vinegar, no more!
parsley, cilantro
salt!
Colla 0 calories ( Extremely harmful product)
1 tablespoon salad oil! in no case do not fry on it!

And now attention! What is strictly necessary in the Dukan diet, in the attack menu:

Exercise or walk for at least 30 minutes
Eat 20 grams of bran
Drink at least 2 liters of water per day

These were the basic provisions of the attack menu according to Pierre Dukan.

Let's see what you can eat during the attack phase of the Pierre Dukan diet. Consider some of the easiest recipes for a pleasant and at the same time active weight loss.

One of the problematic points of people who use the Dukan diet is recipes for attack. It is quite difficult for an unprepared person to figure out what to cook when using this diet. Let's look at what you can eat during the attack phase?

Oat bran. Do not forget about such a property of bran as strengthening the activity of the intestinal walls. Bran will relieve you of constipation, which, unfortunately, very often accompanies diets.
Water. You need to drink a lot of water! At least 250 grams per 10 kg of weight per day! The more the better, of course, if your kidney function is not disturbed.
Lean (lean) meat. Meat is best cooked on the grill, without adding oil. Try to eat more chicken breast, fillet, turkey. Be sure to remove skin and visible fat.
Fish. Absolutely everything is allowed, in any form. Naturally, except for fried in oil, or smoked, since smoked fish can simply undesirably affect the work of an organism weakened by a diet.
Eggs. Contrary to all disputes, we highly recommend eating only egg white. Since protein is exactly what you need to attack in the Dukan diet. And the yolk, in turn, is a fairly strong allergen.
Milk products. Only low fat. However, completely fat-free products should not be used, as they can do more harm than good.
Ham. If you really want sausages, choose only low-fat varieties of ham, no sausages, smoked sausages, loin, brisket and other things.

If you are only considering the Dukan diet - recipes to attack this is the main thing that you should be guided by in nutrition throughout the diet. After all, the effectiveness of the Pierre Dukan diet will depend on how you form your menu.

Pierre Dukan Diet Reviews

Our email address received a lot of rave reviews about the Pierre Dukan diet. Of course, if the diet is so effective, we also want to contribute to its distribution. We remind you that all reviews are provided by regular visitors to our site.

We think you will agree that it is better to read the opinions of people who were really able to lose weight on any diet once than to read a lot of fictitious weight loss instructions. It is also worth noting that we have already published reviews of this diet in the article and also tried to consider this aspect from a medical point of view.

At this stage, only foods high in protein are allowed!

The duration of the stage is from 2 to 7 days.

A prerequisite is daily walking for 20-30 minutes a day.

The duration of the "attack" period is up to you. The more kilograms you want to "throw off", the longer this stage.

The basis of nutrition in these few days are foods high in protein:

lean meat, skinless poultry (including smoked)
offal (tongue, liver, kidneys, heart, stomach)
low-fat dairy and dairy products
fish and seafood (including smoked and canned food in tomato sauce, fish sticks)

Also allowed:

spices and seasonings (vinegar, herbs, lemon juice, capers, onions, garlic, peppers, mustard, etc.)
sweeteners

During the "attack" period avoid foods high in fat, carbohydrates and starch:

ketchup
flour products
Sahara
legumes (including soybeans)
jelly
potatoes
corn
sweets
fatty meats (such as pork and lamb)
fats (margarine, butter and vegetable oil, etc.)

In order to make the meat juicier, it can be pre-marinated in wine, vinegar, soy sauce.

There are no restrictions on the number of calories. You can eat permitted foods in any quantity.

It is also allowed to use various spices and seasonings to improve the taste of dishes.

You need to drink at least 1.5 liters of water per day. You can drink:

plain water
mineral water (still)
herbal infusions
compotes

Here sample menu at the "attack" stage:

The first day

Breakfast: boiled egg, coffee
Second breakfast: ham, mineral water
Lunch: grilled chicken, tea
Snack: boiled chicken, green tea
Dinner: baked fish in a cheese crust, mineral water

Second day

Breakfast: coffee
Second breakfast: sprat in tomato sauce, green tea
Lunch: grilled fish, green tea
Afternoon snack: crab stick salad with eggs, tea
Dinner: boiled tongue, mineral water

Bran must be added to the diet. Two tablespoons of bran per day. This is due to the fact that protein foods cause constipation. And bran helps to stimulate intestinal activity. Bran must first be poured with hot water (2-3 tablespoons of water for 2 tablespoons of bran) and let them soften. After that, the bran can be eaten.

The second stage of the Dukan diet - alternation

At this stage, protein and protein-vegetable days alternate. The author of the diet allows you to alternate days in any order. For example, one protein day - one protein-vegetable or three protein days-three protein-vegetables, etc.

The main condition for alternation is a combination of vegetables with proteins. That is, to dine only vegetable salads is unacceptable. Proteins (meat, fish, poultry) must be added to it. You can also eat mushrooms.

All vegetables are allowed except:

starchy (potatoes, corn, rice)
legumes
avocado

As in the first stage, any oil is excluded. A prerequisite is daily walking for at least 30 minutes a day.

Be sure to eat bran 2 tablespoons a day.

Approximate protein and vegetable day menu:

Breakfast: a piece of ham, coffee
Second breakfast: vegetable salad with chicken, tea
Lunch: baked fish with vegetables, mineral water
Snack: boiled egg
Dinner: stew with vegetables, mineral water

The third stage of the diet - fixing

The consolidation stage is necessary to maintain the achieved results.

The duration of this stage is calculated according to the formula: "10 days to fix one kilogram". That is, if you have lost 5 kg and want to keep the weight - follow the "fixing" phase for 50 days.

At the stage of consolidation, it is allowed to eat almost everything:

bird
vegetables
greenery
fruits (except bananas, grapes, dried fruits, cherries)
wholemeal or wholemeal bread (2 slices a day)
legumes (2 servings per week)
starchy foods (pasta, rice, jelly)

All fats are still prohibited.

A prerequisite is daily walking for at least 30 minutes a day.

This stage has its own characteristics:

Fruits are allowed no more than 1 serving per day. P. Dukan considers apples, strawberries, raspberries, melon, watermelon, grapefruit, kiwi, peach, nectarine, mango, plums to be the most useful.
One day a week must be completely protein

Continue taking bran at 2 tablespoons per day.

Gala dinners are allowed twice a week. During these dinners, you can eat one serving of your favorite foods, even if they are on the prohibited list.

Approximate menu for one day of the third phase of the Dukan diet:

Breakfast: low fat yogurt
Second breakfast: salad with crab sticks
Lunch: stewed cabbage with meat
Afternoon snack: fresh or baked apple with cinnamon
Dinner: steamed fish with vegetables

Stabilization

The last, fourth stage of Dr. Dukan's diet is stabilization.

During this period, it is allowed to eat everything the same as in the third stage. The amount of bran is recommended to be increased to 3 tablespoons per day.

At this stage, the requirement of daily walking for half an hour a day remains.

Be sure to spend one protein day a week. The amount of water drunk per day should be at least 1.5 liters.

In conclusion, I want to note that the attitude of nutritionists to the Dukan diet is ambiguous. The first and second stages of the diet are considered very tough. They are contraindicated in:

increased nervous excitability
constipation
protein metabolism disorders
severe liver and kidney disease
gout
intestinal digestion disorders (irritable bowel syndrome, malabsorption, fermentopathy, etc.)
under the age of 18

Prepared by Irina Borovskaya

Literature:

Pierre Dukan. I can't lose weight. Eksmo, 2012
P.Dukan. The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever. Crown Archetype, 2011
P. Dukan. Dukan Diet Life Plan. Hodder & Stoughton, 2011