36 management of the masses and crowds in politics. Crowd control and acting techniques

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 dietetics, which resulted in an effective multi-phase method for weight loss.

The Dukan Diet menu is based on foods high in protein and low in carbohydrates, such as fish, lean meat and eggs. These products can be consumed without restrictions in the first phase of the diet. Protein, low-carbohydrate foods do not contain excess calories and are good at reducing 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 varied and weight loss is not accompanied by stress for the body. And over such a long period of time, the body gets used to a new, normal diet, i.e. metabolism is normalized.

General Dr. Dukan diet requirements:

every day you need to drink at least 1.5 liters of regular (still and non-mineralized) water;
add to food daily oat bran(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 of which has special requirements for the diet and products used. It is clear that efficiency and effectiveness will depend on complete and accurate compliance with the requirements in all phases of the diet:

phase attacks;
stage alternation;
phase consolidation;
phase stabilization.

The first phase of the Dukan diet is “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 advisable to fulfill all of them flawlessly, because... The total weight loss in the entire diet is determined at this stage.

In 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 (low-fat).

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

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

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

Allowed foods in the Dukan diet in the first phase:

Be sure to eat 1.5 tbsp of oat bran every day;
be sure to drink at least 1.5 liters of regular (still and non-mineralized) water daily;
lean beef, horse meat, veal;
veal kidneys and liver;
chicken and turkey meat without skin;
beef or veal tongue;
any seafood;
eggs;
any fish (boiled, steamed or grilled);
low-fat fermented milk products;
onions and garlic;
lean (low-fat) ham;
You can add vinegar, salt, seasonings and spices to your food.

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

In the first phase, they should be excluded:

sugar
goose
duck
rabbit meat
pork

The second phase of the Dr. Dukan diet is “alternation”

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

one day protein - one day “vegetables + proteins”
three days “proteins” - three days “vegetables + proteins”
five days “proteins” - five days “vegetables + proteins”

If before starting the diet the excess weight was more than 10 kg, then the alternation scheme is only 5 by 5 days (i.e. five days “proteins” - five days “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 is 3 kg - duration of the second phase is 30 days
weight loss in the first stage 4.5 kg - duration of the alternation phase 45 days
weight loss during the first phase of the diet 5.2 kg - duration of the alternation phase 52 days

At the second stage, the results of the first phase are consolidated and the diet approaches normal. Main goal this phase - to prevent the possible return of kilograms lost during the first phase.

The menu of the second phase of the Dukan diet contains all the products from the first stage for a “protein” day and the same products with the addition of vegetables: tomatoes, cucumbers, spinach, capsicum green beans, radishes, asparagus, cabbage, celery, eggplant, zucchini, mushrooms, carrots, beets, peppers - for the day on the “vegetables + proteins” menu. 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:

definitely every day add 2 tbsp to food. spoons of oat bran
mandatory daily drink at least 1.5 liters of regular (still and non-mineralized) water
all products from the “attack” phase menu
vegetables without starch
cheese (fat content less than 6%) - 30 gr.
fruits (no grapes, cherries or 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 second phase products cannot be mixed like products from the first stage - from them you can choose only any two products daily. In this case, mix the products of the first phase randomly, as before.

In the second phase should be excluded:

cereals
avocado
lentils
peas
potato
pasta
beans
corn

The third phase of the Dukan diet is “consolidation”

During the third phase, the weight achieved in the first two stages stabilizes. The duration of the third phase of the diet is calculated, like the duration of the second phase - based on the weight lost during the first stage of the diet (per 1 kg of weight lost in the first stage - 10 days in the third phase of “consolidation”). The menu is even closer to the usual.

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

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

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

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

The fourth phase of the Dukan diet is “stabilization”

This phase no longer relates directly to the diet itself - this diet is for life. You only need to follow four simple restrictions:

Every day you must drink at least 1.5 liters of regular (still and non-mineralized) water
Be sure to add 3 tbsp to your food every day. spoons of oat bran
daily any amount of protein food, vegetables and fruits, a piece of cheese, two pieces of bread, any two foods high in starch
Any one day of the week should be spent following the menu from the first phase (“protein” day)

These four simple rules will allow you to keep your weight within certain limits by eating whatever you want during the remaining 6 days of the week.

Pros of the Dukan Diet

The most important advantage of the Dukan diet is that lost kilograms do not return. Even returning to the usual regimen after a diet does not cause weight gain for any length of time (you only need to follow 4 simple rules A).
The effectiveness of the Dukan diet is very high with 3-6 kg per week.
The restrictions of the diet are extremely minor, so it can be done at home, during your lunch break at work, in a cafe or even in a restaurant. Even alcohol is acceptable, so you won’t 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 number of foods consumed (only a small number of diets can boast of this - buckwheat, etc.).
There are no strict restrictions on meal times - it is suitable for both 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 menu calculations. And a large number of products provide an opportunity to show off your culinary talents (this is for those who love both cooking and eating).

Disadvantages of the Dukan Diet

The diet limits the amount of fat. Discuss diet options and limits with your doctor. 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 take additional vitamin and mineral complexes.
The first phase of the diet is quite difficult (but its effectiveness during this period is the greatest). Increased fatigue is possible at this time.
The diet requires daily consumption of oat bran. This product is not available everywhere - may require pre order with delivery. 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. In this case, effectiveness means stabilization of the achieved weight after two time periods: the first from 6 to 12 months and the second from 18 months to 2 years with the results:

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

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

Good day everyone! Today we continue to get acquainted with in various ways losing weight. In this review I would like to present the diet of the French nutritionist Pierre Dukan.

The basis is the protein component. This means that her menu includes foods that are rich in protein. But fats and carbohydrates are used to a limited extent. Therefore, it is considered to be quite effective in combating excess weight.

The essence of the Dukan protein diet

The popularity of the Dukan diet is that it is not as strict as many others. As the doctor himself says: “When you lose weight, you will not feel at all that feeling of hunger that always haunts you.”

Dukan believes that fat cells are responsible for the process of accumulation of excess weight. Everyone's supply is different. The more such cells, the greater the chances of accumulating excess weight.

The essence of the diet is to alternate four stages or phases, to consume only “pure” protein, as the author believes, i.e. devoid of fats and carbohydrates. In addition, the composition includes the need to use large quantity water, up to 3 liters per day. And, of course, you need to move actively. This physical exercise, daily walks, jogging.

Features of nutrition according to Dukan

What is special about the diet? In protein nutrition. In addition to plant foods, meat, poultry, and eggs are used in the diet. If you are not a vegetarian, then everything is simple for you. However, those who do not eat meat will have to look for a replacement. And here the diet meets halfway and offers products such as cheese, soy meat, milk, cottage cheese, oat bran and lentils.

Vegetables include broccoli, Brussels sprouts, cauliflower, as well as spinach, pumpkin, beans and mushrooms.

There is also an indulgence for alcohol lovers. It can be used starting from the third phase.

Dukan based his diet on several principles.

It is useless to fight obesity by cutting calories.
There is no need to limit yourself in products and their quantity.
If you start a diet, exclude prohibited foods.
Bran is necessary. Use them.
Physical exercise is mandatory.

So, the feature consists of four stages. What is this?

Four phases of the Dukan diet

The diet is presented in four stages or phases that replace each other. These are: attack, alternation, consolidation, stabilization.

Of all, the most difficult is the first one - the attack, which lasts no more than 10 days. During this period, weight loss is very significant. The menu only includes protein products.

The third stage is the consolidation of those points that you achieved in the first and second. And finally, at the last stage, the diet is completed. However, unlike other diets, the last phase must be continued throughout life.

Now, let's take a closer look at what the phases of this diet are.

Attack - the first phase of the diet

This name was not given to this phase in vain. This is the most extreme period in the diet. Only protein products are used for food. You need to approach this period very carefully, although this is the most effective stage. It is in the attack phase that you lose most of the weight, and then you consolidate what you have achieved.

Depending on how many kilograms you need to lose, how many days this period lasts.

For example, if you want to lose up to 5 kg, you will need 1-2 days. To lose from 5 to 10 kg, it will take 3-5 days, and more than 10 kg - 5-7 days.

What else can you eat during this period? Lean beef, poultry, fish, eggs and low-percentage dairy products. The only drinks recommended are tea, coffee without sugar and, of course, up to 3 liters of water daily. A teaspoon of bran is recommended in the morning.

Stage - alternation (cruise)

But, one way or another, such a strict diet ends and a period begins when you can add vegetables and fruits to your diet. We move on to the alternation (or cruise) stage. At this stage, the vitamins and minerals that were missing at the very beginning will be replenished.

Phase - consolidation

The third stage is called consolidation. Thus, everything achieved previously is consolidated and a smooth transition to normal nutrition occurs. The duration of the stage is calculated depending on the lost kilograms at the rate of 1 kg - 10 days. If, for example, you lost 5 kg, then the duration of the stage will be 50 days.

Phase - stabilization

And finally, at the last stage, called stabilization, you, based on the diet you have carried out, choose your diet for a permanent time.

Thus, you bring your body to a certain diet, which you established during the entire diet.

During the last stage, you must follow several rules so that what you threw away does not come back again.

- proteins and vegetables can be eaten in any quantity, fruits - just once a day, a little rye bread(a couple of slices) and a piece of cheese
- one day a week should be exclusively protein
- You should drink at least two liters of water every day
- eat 2-3 tablespoons of bran every day in the morning

Since we are talking about the menu, let's look at what foods are allowed for consumption at the most strict stage of the diet - the attack phase.

Allowed products on "Attack"

What can be used as food at Ataka. In general, these should be protein foods.

Meat and meat products: horse meat and beef, but lean. Lamb is prohibited. Beef, poultry liver, kidneys.
Egg: unlimited white, two yolks per day
Low-fat dairy products (preferably 0%). This is cottage cheese natural yoghurts, kefir.
Any fish.

The figure below shows a more complete list.

The first stage includes 72 protein products. Accordingly, they are the main ones when used during a diet.

We seem to have sorted out the products, now let’s see what menu we can create from them. Let me say right away that this is only sample menu. You can create your own based on it.

Dukan diet menu for every day, table

The first table shows the menu for 7 days for the first stage of the diet.

The following tables present menus for all four phases of the diet.

And one more option so that there is something to choose.

So, analyze these menu options and try to choose the most suitable one for yourself. You can create your own diet based on them.

Recipes for the Dukan Diet

And in conclusion, a few recipes for dishes that you can prepare.

Cheesecakes in a frying pan according to Dukan

Ingredients:

Cottage cheese - 360 g
Egg - 1 piece
Starch - 20 g
Soy isolate - 10 g
Sugar - to taste
Salt - 1/4 tsp.
Vanilla

Mix all ingredients together. Mix well and leave to infuse. After the mixture thickens, you can start cooking. Heat up the frying pan.

Now we take a small piece of the workpiece, form a cheesecake out of it, and put it in a frying pan.

Fry on one side. Then we turn it over, fry on the other until done, then put it on a plate and serve.

Chicken gizzard salad with radish

If you are a salad lover, try this option.

Ingredients:

Chicken gizzards - 300 g
Green radish - 1 pc.
Onion - 1 pc.
Apple cider vinegar - 1 tsp.
Salt and sugar - to taste

Chicken stomachs are cleaned, washed, and then boiled for about 60 minutes. Chop the onion.

The prepared stomachs are cut into strips. Mix with onions. Add grated radish. Mix and the salad is ready.

Chicken soup

Ingredients:

Chicken fillet.
Egg – 2 pcs.
Water – 800 ml
Wine vinegar - a teaspoon.
Spices, herbs, salt - to taste.

Boil the fillet in water. Then we chop it and put it back into the broth.

Break one egg into two cups or two glasses. Now add vinegar to the broth and stir until it forms a funnel. After this, pour the eggs into the center of the funnel. After this, the broth is cooked for another 2-3 minutes.

Now we take out the egg with a slotted spoon, put it in a plate and pour in the broth. Sprinkle with herbs and serve.

The Dukan diet is considered one of the most effective and popular weight loss methods. The diet is based on protein products. There are no restrictions on portion sizes; the range of permitted products is quite wide. The diet is designed for a long period, which is determined by the individual characteristics and goals of each person. Fat tissue is lost, muscle tissue is preserved. In the absence of contraindications, such nutrition has a healing effect.

The essence of the Dukan diet is to consume protein and low-carbohydrate foods over a long period of time. Carbohydrates are a source of energy, but when consumed in excessive quantities they turn into fat tissue. Excluding them from the diet helps the body begin to use up existing fat reserves to obtain energy, which results in weight loss.

At the same time, protein foods, which can be consumed unlimitedly on this food system, serve building material For muscle tissue. Therefore, in addition to losing weight, those who lose weight get a toned body.

The main positive feature of the Dukan diet is that it is designed for a long period, which consists of four stages. The first three of them are designed for loss extra pounds ov, the fourth - to maintain this weight. Thus, with the help of this technique you can stay slim for life.

Excess weight calculator

In order to determine the amount of extra pounds, you need to take into account several personal data:

Age - with each passing decade, metabolism slows down significantly; this is a feature of every person.
Gender - men have a much faster metabolism due to differences in hormonal systems.
Initial weight.
Human height in meters.
Physical activity.

Using these parameters, the Body Mass Index is calculated using the formula: initial weight divided by height in meters squared. The following is defined:

ideal weight and its difference from the current one;
the duration of each diet period.

On various sites dedicated to weight loss and healthy image life, you can calculate this data online. Athletes with increased muscle mass are recommended to contact specialists for an individual calculation.

General rules for all stages

Required for effective weight loss the rules go like this:

Complete exclusion of oils, fats of any origin, mayonnaise and other sauces from store shelves.
Methods of thermal influence on food during the cooking process are gentle: you can boil, bake, steam, grill, or on a non-stick coating.
The main dressing for salads and vegetable dishes is lemon juice.
Daily consumption of oat bran is considered mandatory. In addition to the fact that they serve as an excellent source of energy and a flour substitute, they also cleanse the intestines well of toxins and normalize digestion. They can be used in pure form or as part of any dishes and baked goods.
Digestion of proteins is a labor-intensive process for the gastrointestinal tract. You can make it easier daily use simple clean water in an amount of at least two liters. This will be a good prevention of constipation, which can occur with such a diet.
It is important to take long walks every day. Ideally, at least half an hour. Pieter Dukan insists on abandoning elevators and escalators in favor of climbing stairs.
Refusal of sugar and products containing it, alcohol, sweet high-carbohydrate fruits and potatoes.

The rules are easy to read, but according to reviews, difficult to implement. Nevertheless, you can get used to them, the main thing is to set the mood correctly and withstand the first few weeks.

Attack - description of the first stage of the diet

During this phase, which lasts from three days, you can eat only protein foods. This will serve as a wonderful shake-up for the body. To digest such food you need to spend a lot of energy, so the metabolism begins to work harder. It is important not to forget about drinking water, which itself is considered a catalyst for metabolism. The list of products allowed for consumption includes 72 items, the main ones:

Lean types of meat: veal, beef, offal, chicken.
Chicken and quail eggs.
All types of fish, all types of seafood.
Fermented milk products with minimal fat content, low-fat cottage cheese.
Low-fat cheeses: feta cheese, tofu.

This stage is the most difficult, but if you manage to get through it, then losing weight is very likely to be successful. During this period, they lose an average of three kilograms.

The second stage is alternation

This phase of weight loss according to the Dukan system is also called “Cruise”. The diet of 72 protein items is replenished with 28 types of vegetables. The main ones:

Green vegetables: cucumbers, cabbage, zucchini, herbs.
Tomatoes.

A positive aspect of this period is the ability to create a menu based on personal taste preferences:

Combine proteins and vegetables in one dish or meal.
Alternate vegetable and protein meals within one day.
Arrange fasting mono-days on any of the permitted products.

A prerequisite is alternating protein and vegetable days approximately 2-3 times in 10 days.

Losing one kilogram per week is considered ideal at this stage.

Weight stagnation during alternation

During the “Cruise” period, weight stagnation or the so-called plateau may occur - when the diet is strictly followed, but the kilograms do not go away. There are several reasons for this:

Critical days for women.
Swelling due to a small amount of water consumed and a large amount of salt.
Adaptive reaction of the body.

Options to solve the problem:

Wait until your period ends and watch your weight.
Increase the amount of clean water you drink daily.
Try reducing the amount of salt.
Arrange a fasting protein or vegetable day.

In any case, it is important not to break down and continue to eat within the limits general rules diet and list of allowed foods.

Third stage - consolidation

The stage of “Consolidation” or consolidation of the result involves a gradual return to the menu that was before the diet. The daily menu includes 100 grams of the following products:

Cereals - rice, buckwheat, oatmeal.
Bread - preferably rye or whole grain.
Pasta is best made from durum wheat.
Potatoes - boiled in small quantities, baked, but not fried.
Vegetable oils - flaxseed, olive, grape seed, amaranth.
Fruits - except sweet ones: bananas, dates, grapes.
Sweets - preferably healthy: natural marshmallows or marmalade, dark chocolate, fruit jelly, jelly, various candies or dried fruit bars. Be sure to take 3 teaspoons of honey daily.
Every day - 3 tablespoons of oat bran in various dishes or not. In the second case, it is best to consume them half an hour before meals, washed down with plain water.

To determine the individual number of days in the consolidation phase, you need to multiply the number of previously lost kilograms by 10. Be sure to arrange a protein fasting day once a week. At this stage, you manage to lose about 3-4 more kilograms per month.

Fourth – weight stabilization

The fourth and final stage of the Dukan Diet is essentially a lifestyle that will help you avoid gaining weight by following a few simple rules:

Consuming 3 tablespoons of oatmeal every day.
Daily moderate physical activity- walking, walking on stairs, avoiding the elevator, if possible - any feasible training.
Once every 7 days - protein fasting day.

The basis of the diet remains low-calorie vegetables and protein foods, everything else is consumed in moderation.

What foods can you eat?

The list of foods allowed on the Pierre Dukan diet consists of 100 items, 72 of which can be consumed in unlimited quantities:

From the second stage of the diet, 28 more items are allowed for consumption:

Cabbage: white cabbage, broccoli, Brussels sprouts, sea cabbage, cauliflower.
Legumes: peas, asparagus, green beans.
Vegetables of the pumpkin family: pumpkin, zucchini, cucumber.
Nightshades: potatoes, eggplant, tomatoes.
Greens, spinach, radishes.

Starting from the third phase, the following are allowed in moderate amounts:

Oils: olive, amaranth, salted, flaxseed, rapeseed. Starting from 5 grams per day from the second stage and up to 30 from the fourth.
Goji berries - up to 2 tablespoons.
Flax and chia seeds - from the alternating phase, one tablespoon per day.
Crab sticks.
Tomato paste.
Bread, pasta.
Unsweetened fruits.

The list of allowed foods for each stage of the diet is constantly expanding. You can already find Dukan confectionery products on store shelves.

What foods should you not eat?

In order for the diet to bring the desired result, you need to exclude a number of foods from the diet. But unlike many weight loss systems, specialist supporters of this weight loss method take into account the peculiarities of human psychology. If you have a strong desire to eat sweets, you are allowed to consume a little dark chocolate right away to avoid a breakdown in the future.

Prohibited products at the “Attack” stage:

Confectionery.
Bakery products.
Cereals.
Legumes.
Potato.
All types of nuts and seeds.
Sugar, salt.
Store-bought sauces.
Pasta.
Fatty and processed cheeses.
Any oils, including butter.
Sausages.
Fatty pork and poultry meat.

Prohibited foods at the “Cruise” stage are the same as at the “Attack” stage, except for permitted vegetables and fruits.

Prohibited products at the Consolidation stage- the same, but cereals, pasta, bread and some sweets (lollipops, dark chocolate) in small quantities are allowed.

During the consolidation phase, you can eat all foods in moderation, but it is recommended to follow a healthy balanced diet. It involves avoiding products made from white flour, sugar, store-bought sauces, and sausages.

Sample menu for every day

We offer an approximate daily diet for each stage:

"Attack":

Breakfast- low-fat cottage cheese with oat bran.

Dinner- boiled beef, 2 eggs.

Afternoon snack- kefir.

Dinner— seafood cocktail.

"Cruise":

Breakfast: omelette made from chicken eggs and milk 0% fat.

Dinner: boiled chicken with steamed broccoli.

Afternoon snack: green apple, yogurt.

Dinner: baked fish, salad, cabbage and cucumber.

"Consolidation":

Breakfast: boiled eggs, cottage cheese, orange.

Dinner: a little buckwheat porridge, vegetable stew, baked turkey meat.

Afternoon snack: kefir.

Dinner: fish and vegetable soup.

The list of allowed foods allows you to experiment and eat varied.

Recipes for the Dukan diet in stages

For the first stage

Cottage cheese casserole for breakfast. You will need: a briquette of low-fat cottage cheese, 3 medium chicken eggs, 3 tablespoons of oat bran, half a glass of kefir, natural sweetener to taste.

Preparation: pour the bran with kefir for 10 minutes, then mix it with the rest of the ingredients, bake in the oven for 20-25 minutes.

At this stage, you can use it with Nutella according to Dukan, at subsequent stages - with diet jams (without sugar), honey, and fruit.

Nutella according to Dukan. You will need: low-fat milk - 200 milliliters, skimmed milk powder - 4 tablespoons, cocoa - a tablespoon, sweetener to taste, from the 2nd to 4th stage you can add honey.

Preparation: pour milk into a saucepan, pour into it powdered milk, cocoa and sweetener, cook continuously over medium heat, stirring for 4-7 minutes. Then pour into any container and store in the refrigerator. It will thicken in a couple of hours.

For the second stage

Okroshka for lunch. You will need: low-fat kefir, 100 grams of boiled chicken breast or turkey meat, 2 chicken eggs, a large bunch of greens, cucumber.

Preparation: cut all solid ingredients into small cubes and add to kefir. Salt, pepper and sprinkle generously with finely chopped herbs.

For the third stage

Proper potato cake.

Option 1. You will need: 100 grams of oat bran, 50 grams wheat bran, 20 grams of cocoa, 60 grams of skimmed milk powder, 150 milliliters of low-fat milk, 10 grams of baking powder, 2 grams of vanillin, natural sweetener to taste.

Preparation: mix dry ingredients thoroughly, add milk, leave for 5-7 minutes. Pour the contents into a silicone mold and bake for several minutes at 180 degrees. Form the resulting mass into cakes and roll them in dry milk.

Option 2. You will need: 100 grams of chickpeas, 1 banana, 2 eggs, 20 grams of cocoa, sweetener.

Preparation: Soak the chickpeas overnight. In the morning, boil it for an hour, mash it into a puree in a blender. Mash the banana with a fork until pureed. Combine all ingredients. Bake the mixture for 10-15 minutes. Form it into cakes, roll in milk powder, cocoa, chopped nuts or coconut flakes.

Contraindications

The nutrition system developed by Pierre Dukan is not suitable for everyone. This must be taken into account before you begin to adhere to it. Losing weight in this way is strictly prohibited:

People suffering from high blood pressure.
If you have any kidney disease.
For such liver diseases: cholecystitis or cholelithiasis.
For stomach or duodenal ulcers.
Children and teenagers.
At the stage of planning pregnancy, during it, during lactation.
It is not advisable to follow the Dukan diet if you have diabetes, any type of allergy, or diseases of the digestive organs.

What results can be achieved?

The fastest weight loss occurs during the “Attack”. In a week of a diet typical for this period, you can lose up to 6 kilograms, depending on the initial parameters.

During the Cruise, the average is 1 kilogram per week. Taking into account possible weight gain and individual characteristics this figure can fluctuate between 300-400 grams.

During “Consolidation”, the launched weight loss mechanism continues to work and every month you can lose up to three more kilograms.

The goal of the “Stabilization” period is to maintain the results obtained.

You can leave your reviews and weight loss results with the Dukan diet in the comments below, they will be useful to other users!

Alla:

I love Dr. Dukan's weight loss system. With her help, I managed to get rid of 44 kg in a year and 3 months! Before this I tried a lot of things and all in vain. The diet is really easy to tolerate due to the lack of restrictions on portion size and meal times. The variety of recipes on various sites is pleasing.

Photos before and after losing weight on a diet!!!

Karina:

I have a sweet tooth and the Dukan diet was very difficult for me. Especially the introductory period. There were breakdowns and I started over 3 times. In the end, it worked and I lost 30 kg in 9 months. I would like to advise everyone who is going to stick to this diet to first collect a collection of recipes so that there is always an alternative to the usual harmful foods. 10 months after starting the diet, I don’t even remember about donuts and cakes, I got a tattoo, now I’m not ashamed of myself at all))))

Photos before and after losing weight on the Dukan diet

Video about the pros and cons of the Pierre Dukan diet

The main advantages and disadvantages of the nutrition system developed by the French nutritionist Pierre Dukan. In addition to the fact that the diet is characterized by a variety of permitted foods and dishes made from them, it has a number of contraindications and side effects. It is important to know this before you sit on it.

Interesting video:

Post Views: 8,766

The Dukan diet is an effective and safe method of combating extra pounds. The author of the technique created a table that indicates the time interval of each stage. A menu for every day has been developed based on the recommended products. Judging by the reviews of people who have tried this food system, the recipes given are easy to prepare.

The Dukan diet is a nutritional method developed by the famous French nutritionist Pierre Dukan. It is based on the principle of gradual introduction of protein products into the diet. The Dukan diet involves 4 stages. Phase 1-2 promote active weight loss, the next 2 strengthen the result, preventing the gain of extra pounds after completing the course.

The essence of the popular method is that by consuming mainly protein foods, the body learns to extract energy from fat. As a result, weight loss occurs due to a decrease in the volume of fatty tissue. At the same time muscle mass is fully preserved. The doctor has developed a special menu that allows you to diversify your diet thanks to 100 useful products protein origin.

Menu for every day in the table

The Dukan diet consists of 4 stages:

Attack. Encourages rapid weight loss.
Alternation (cruise). Alternate consumption of protein and protein-vegetable dishes, thereby achieving the desired body weight.
Consolidation. Recording the achieved result.
Stabilization. Return to your usual diet with mandatory and indefinite adherence to three simple rules (one protein day per week, daily walking for 20 minutes and consumption of 3 tablespoons of oat bran).

Days/meals	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Monday	Omelet of 2-3 egg whites with pieces of chicken fillet	Kefir 0% fat with bran	Turkey breast soup	Unsweetened cheesecakes	Baked chicken breast with natural spices
Tuesday	Low-fat cottage cheese	Yogurt with bran	Sesame and Garlic Stew	Curd casserole	Fish baked with herbs
Wednesday	Protein omelet with pieces of ham	Cheesecake	Soup with boiled chicken meat	Low-fat kefir with bran	Seafood in cheese sauce
Thursday	Boiled egg white salad with herbs	Hard cheese	Spinach soup with turkey fillet	Yogurt with bran	Stew fish fillet with cheese
Friday	Egg white omelet with ham slices	Kefir with bran	Ear	Quail egg salad with hard cheese	Poultry cutlets in cream sauce
Saturday	Gogol-mogol with bran	Fish sticks	Spinach casserole with soft cheese	Cottage cheese 0% fat	Salad "Sea cocktail"
Sunday	Egg white omelette with cheese	Yogurt with bran	Chicken soup with cutlets	Curd pancakes	Turkey roll

When adhering to this nutrition system, you should observe general recommendations French nutritionist:

limit consumption of sugar, salt;
be sure to drink at least 2 liters of clean water per day;
exclude refined fats, canned food, marinades from the diet;
coffee, tea, vegetable juices, mineral water, herbal infusions without sweetener;
give up alcohol.

It is also important to completely remove oil from your diet. It is recommended to bake the products in special bags, fry them in a frying pan with a non-stick surface, or steam them.

Attack

The “Attack” phase involves the consumption of protein products with low percentage fat content and amount of carbohydrates. The Dukan diet allows you to eat protein foods without restrictions. Therefore, they are good to eat as a snack. Thanks to proteins, the energy received from food is released gradually, which prevents surges in blood glucose levels.

Table of allowed foods that you can eat when you feel hungry.

Name	Fat content, in%
Veal	Young, lean
Ham	4
By-products (liver, chicken hearts, beef kidneys, heart)	15
Fish	lean
Poultry meat without skin	10
Cottage cheese	0
Kefir	0
Soft cheese	35
Hard cheese	40
Milk	0
Seafood	12
Caviar	20

Using the listed products, you can easily create a varied menu for 7 days. It is important not to forget about oat bran, which should be consumed daily in an amount of at least 1.5 tbsp. l. Should be limited chicken eggs. No more than 2 pieces are allowed per day. To quickly achieve the desired result, it is better to eat only proteins in the first week.

Getting rid of extra pounds occurs to a greater extent during this period. Its duration is 7 days. For obesity, the duration can be increased to 10.

Cruise (alternating)

The “Alternation” phase involves alternating protein and protein-vegetable days. If you want to lose over 10 kg, the alternation does not take place according to the standard 1/1 scheme, but with an interval of 3 days (3/1). At 15 kg - 4/1, 20 and more - 5/1.

It is worth excluding foods containing carbohydrate compounds and starch:

potato;
cereals;
pasta;
legumes (beans, peas, lentils, etc.);
olives, olives.

Avocados are also excluded due to their high fat content.

Allowed are products that will make it tasty and useful menu for every day:

chicken, quail eggs;
lean meat, fish;
soy cheese;
spinach;
green beans;
all varieties of cabbage;
zucchini;
tomatoes;
cucumbers;
pepper;
garlic;
green.

The duration is determined by the amount of extra pounds. When your weight loss slows down, it's time for the next phase. At the end of the second stage of the Dukan diet, most people manage to achieve their goal and lose weight.

Consolidation

The main goal of this stage is to record the result obtained. At this time, you should not expect rapid weight loss. The duration of the period is determined based on 10 days for each lost kg.

Added to the diet:

one unsweetened fruit per day (exceptions are grapes, bananas, figs);
cheese - up to 40 g;
oat bran - up to 2.5 tbsp. l.

The third stage involves two pleasant moments:

A serving of starchy foods.
Festival of the belly.

The week is roughly divided in half. In its first part you are allowed to eat:

several potatoes baked in their own skins and foil;
buckwheat, rice - no more than 125 g;
a portion of durum pasta.

The belly festival involves the use of any ingredients. However, the rule must be followed - total quantity limited to the first, second, dessert course, each of which does not exceed the average portion.

The diet of one day in the middle of the week should consist exclusively of protein foods. According to Dr. Dukan's advice, it is best to choose Thursday.

Stabilization

The bulk of the Dukan diet is behind us. The desired result is fixed. It's time to return to normal routine. Having gone through the first 3 stages, you can notice how your eating habits have changed and the degree of self-control regarding food has increased.

To maintain a minimum weight you must:

remember the restrictions regarding sweets and starchy foods;
consume 3 tbsp daily. l. bran;
on Thursdays, eat only protein foods;
drink enough water;
take long walks.

This phase becomes a way of life if there are no medical contraindications.

Recipes for the Dukan Diet

The main phase of the Dukan diet regarding achieving the first results is the first - attack. It is recommended to use it in the first week simple products, such as fermented milk drinks, cheeses, eggs. Meat and fish require heat treatment.

Diet turkey dish:

rinse the sirloin;
cut into 2-3 cm cubes;
roll in natural spices;
bake in a special bag at 180 degrees for 20 minutes.

It should be remembered diet recipes This stage does not involve the use of oil or other fats.

Alternation is considered a more tasty period due to the introduction of vegetables into the diet. In BO the day can be prepared spinach cheese casserole. For this you will need:

spinach greens - 300 g;
egg white - 1 pc.;
cottage cheese - 0%
bran - 3 tbsp. l.;
salt, spices - optional.

Chop the greens. You can add dill for taste. Beat the egg whites with salt. Mash the cottage cheese thoroughly, mixing with bran. Mix dry ingredients and place in a ceramic or glass mold. Pour in the egg and sprinkle with spices. Cook in a preheated (up to 180 degrees) oven for 20-25 minutes.

For the best effect, it is recommended to use it, popular among athletes. protein shake. You can drink it at any time, but the most appropriate time is in the morning on an empty stomach or after training. The cocktail is easy to make yourself.

To do this you need to mix:

100 g cottage cheese;
200 ml kefir or yogurt;
bran.

You can also add spinach, cucumber, and fresh herbs. The drink will satisfy your hunger and allow you to lose weight comfortably.

Effective weight loss is the result of conscious and rational approach to food and lifestyle. Therefore, the final stage of the known food system lasts for many years.

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

Dukan diet menu for every day. Today the Dukan diet is number one in the world. She has helped millions of people around the world lose weight, including celebrities such as Jennifer Lopez and Kate Middleton.

From now on, you don’t need to exhaust yourself with constant calorie counting or strictly limit your diet. The innovative Dukan method is that during the diet you can eat absolutely anything!

The essence of the Dukan protein diet

What makes the French diet so popular? The basis of the Dukan weight loss system is a protein diet and a sharp limitation in the consumption of carbohydrates and fats. In just 3-4 days you will feel the effectiveness of a step-by-step weight loss system. Many Hollywood stars acquired a chiseled “Barbie” figure, thanks to a well-coordinated diet for weight loss of the famous diet and exercise. Penelope Cruz, Jennifer Lopez, the wife of Prince William have 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 nutritional system, then this is a deep personal misconception. While losing weight, you will not feel the feeling of hunger that constantly reminds you of your existence. The French diet includes many “protein” foods, and protein, as you know, is the “building material” of every cell in our body. And one more important feature Dukan weight loss systems: the lost kilograms after using 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 it quickly returns after strict diets.

According to Dukan, the human body contains a certain supply of cells capable of storing fat. Each person has a different amount, some have more fat cells, others have less. Those who “own” a large supply of such cells have a much higher chance of becoming overweight. Additionally, when a fat cell is unable to accommodate the fat it has stored, it begins to divide. And the amount of fatty tissue increases exponentially.

Four phases of the Dukan diet

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

Each phase has its own list of products. The intensity of weight loss is determined by compliance with 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 | Dukan diet.

Calculate excess weight. To calculate the weight, you can use free calculator, which is on the official Dukan website. The calculation is carried out in the form of filling out a questionnaire. After entering the data to your email You will receive a letter with the information you are interested in. You can also obtain averaged data yourself. To do this, subtract one hundred for men and one hundred and ten for women from height in centimeters. Thus, the weight for a woman 164 cm tall should be 54 kilograms;
Stick to the Attack phase for no more than the recommended period. There is a common belief that in this phase a person can immediately achieve the desired weight. This is not only impossible, but also dangerous! During the “Attack”, from one to six kilograms are lost, 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;
Excess weight - 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 (maximum up to 9 days).

Please note that even despite significant obesity, staying in 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 fast weight loss for the maximum possible number of kilograms, and the launch of mechanisms for the breakdown of fat in the body.

Control your condition. The danger of this stage is the consumption of only animal proteins. This puts a lot of stress on the kidneys and causes dehydration. According to a number of experts, this is precisely what is based on the rapid weight loss of the first week of the diet. It has a motivating effect, demonstrating that weight is beginning to fall.

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. Consume one and a half tablespoons of the product per day, washed down a large number water. This can be either a snack or a replacement for one of the meals.

Why does the Dukan Diet menu for every day for weight loss begin 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 and 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 transforming excess calories into fat tissue. It is only important to get pure protein, without fat or with a minimum amount of it.

Allowed products on "Attack"

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;
Offal: liver of beef, veal and poultry, kidneys and veal tongue, tip of beef tongue;
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;
Low-fat dairy products 0%: cottage cheese, natural yoghurts, kefir, natural milk, dry milk (do not exceed 3 tbsp per day);
Poultry (skin should not be consumed). Birds with a flat beak are excluded - goose and duck;
Lean ham (no pork skin). Fat content from 2 to 4%;
All fish, without exception: fresh or smoked, fatty, canned in own juice.
Any crustaceans and molluscs.

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

72 Protein Products for the Attack Stage of the Dukan Diet

Some additives are allowed in reasonable quantities:

Tomato paste (no sugar) up to 2 tablespoons;
Rosehip decoction (from 2 tbsp 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. Can be used as a salad dressing. It is advisable to dilute with sparkling water. Do not heat or use for frying;
Lemon as a seasoning (do not drink as lemonade or eat as a fruit);
Diet Cola and other diets. 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. per 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 fructose, glucose and sorbitol, etc.;
Inulin - 15 g;
Salt and mustard in moderation (they tend to retain water in the body);
Gherkins (2 pieces per day depending on size) are allowed as a seasoning for dishes.

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

Required:

The Dukan diet menu for every day involves a daily walk for 20 minutes and exercise;
Eat 1.5 tablespoons of oat bran per day. If you are intolerant 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 differently by the body. Exceeding the norm may cause stagnation. Prepare buckwheat at your discretion (you can cook it in water, milk or steam it);
Be sure to drink at least 2 liters of water per day (coffee and tea are included in this 2 liters).

Dukan diet menu for every day, table

Monday

Breakfast: Omelette with meat, coffee.
Dinner: Cod fish soup, bran bread.
Afternoon snack: Curd mass.
Dinner: Meat baked in foil, green tea.

Tuesday

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

Wednesday

Breakfast: Fried eggs, herring or salmon, lightly salted, coffee.
Dinner: Meat cutlets without adding onions and bread, yogurt.
Afternoon snack: Kefir.
Dinner: Boiled squid.

Thursday

Breakfast: Bread with bran and melted cheese, strong tea.
Dinner: Soup with pieces of fish.
Afternoon snack: Cottage cheese casserole, tea.
Dinner: Baked chicken fillet, kefir.

Friday

Breakfast: Boiled eggs, kefir.
Dinner: Fish cutlets without onions and bread, yogurt.
Afternoon snack: Milk, bran bread.
Dinner: Stewed beef tenderloin, tea.

Saturday

Breakfast: Scrambled eggs, coffee.
Dinner: Meat soup with meatballs.
Afternoon snack: Yogurt, oat bran.
Dinner: Stewed mussels, tea.

Sunday

Breakfast: Whole cottage cheese, coffee.
Dinner: Soup with fish pieces, yogurt.
Afternoon snack: Casserole or cottage cheese pancakes, kefir.
Dinner: Meat cutlets, yogurt.

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

Recipes for the Dukan Diet

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.

Preparation:

Sauté diced zucchini in a frying pan with a small amount 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. Dietary pancakes made 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.

Preparation:

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

Recipe 3. Fragrant pie with chicken and herbs during a diet.

Compound:

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

Preparation:

Beat the whites with salt. Pass the cottage cheese and spices through a sieve until smooth. Add half the fillet to the contents and blend with a blender.

Cut the remaining chicken into pieces and mix with the curd and kefir mixture. At the end, add the whites. Pour the dough into the mold and sprinkle with herbs. Bake in the oven over medium heat for 35 minutes.