How to make the Dukan diet cheaper. Dukan Diet Attack - allowed foods at this stage

Protein diet doctor for weight loss Pierre Dukan, which at the beginning of the current millennium led the world rankings of weight correction methods and is still among the top ten of many of them, is a long-term nutritional system that, if all its requirements are met, promises a long-term and stable effect in terms of weight loss.

This weight loss method is suitable for both men and women and allows each person individually to get rid of exactly that amount. extra pounds, which have a detrimental effect on his health and prevent him from leading a normal lifestyle. The good results of the Dukan diet have been proven by time and many “big” names in the world. modern society people of art and politics.

History of the origin and promotion of the diet

The fact of its appearance in the galaxy of the most effective body weight-correcting techniques, this diet is entirely due to Pierre Dukan, who today is one of the most sought-after nutritionists in Europe and the post-Soviet countries. However, in order to present his creation to the general public in its current form, Dukan himself had to go through a long journey of knowledge and analysis of the problem itself excess weight and ways to solve it.

For the first time, Pierre Dukan was forced to think about the extremely negative impact of obesity on human health and the entire lifestyle of an incident that happened to him at the dawn of his career as a general practitioner practicing in Paris and its environs. While still quite young, but quite a promising specialist, Ducan was faced with the question of the need to provide assistance to his patient, who suffered from asthma, aggravated by excessive weight. Completely and completely trusting his doctor, this patient asked to rid him of the kilograms that were bothering him, while certainly leaving meat in his diet, without which he simply could not imagine a single meal.

At that time, the doctor’s knowledge of nutrition was limited only to the general course of the medical faculty, but nevertheless he agreed to such an experiment. The first dietary recommendations that by and large out of curiosity, he provided his patient with Dukan, which consisted of eating only lean varieties of meat from domestic animals for 5 days and drinking plenty of fluids without including any other food products. The result of following such an exclusively meat menu, to the surprise of the doctor himself and his ward, was the latter’s loss of about 5 kilograms and his excellent mood. After the next five days of this nutritional regimen, the patient's body weight dropped another 2 kilograms, and the doctor's incipient concerns about the negative impact of such a diet on his health were dissipated by completely normal blood and urine tests.

Pierre Dukan is one of the most sought-after nutritionists in Europe and the post-Soviet countries

Seeing before you the amazing successes of transformation human body, Dr. Dukan began to scrupulously study the nutritional qualities of all existing meat products, especially focusing on the properties contained in large quantities of proteins. Thus, his patient’s menu was replenished first with fish and seafood, and a little later with other high-protein foods (poultry, chicken and quail eggs, milk products, etc.), as well as a large volume (about 3 liters) of water. The process of losing weight was quite active, but the minimal amount of other nutrients in the diet, and in particular fiber and vitamins, caused some concern to the doctor.

Having convinced his patient to diversify his menu with vegetables that could provide his body with the missing nutrients, Dukan decided that his experiment had come to an end, but a control weighing showed a cessation of weight loss. Dissatisfied with this circumstance, the patient tried to return to a purely meat diet, but the doctor managed to persuade him to continue combining foods from different categories in his diet, alternating them with each other according to the principle of the then already established five-day dietary plan.

It was precisely this process of alternating the consumption of animal and plant foods that laid the foundation for the future emergence of the Dukan diet, which was the result of many years of work at that time as a simple therapist, and today as a renowned nutritionist. For many years, armed with all kinds of literature on dietetics and various studies of the influence of certain foods on the human body, Pierre Dukan developed and improved his own concept of weight loss, adding different stages to it and selecting dietary dishes for the menu. His longed-for goal was to create a diet that would help obese people effectively fight their excess weight without experiencing hunger or other suffering inherent in many strict weight correction methods.

On the difficult path to his plan, Pierre Dukan studied the basic principles of constructing many diets, identified for himself all their pros and cons, determined the food set that, in his opinion, would be in the best possible way promote weight loss, and also set temporary restrictions on the consumption of these products. Back in 1970, at the age of 29, the young doctor wrote his first book dedicated to the fight against cellulite, entitled “Cellulite Under Observation,” which was followed by his other printed publications, also related to the problem of excess weight. All this time, Dukan carefully monitored everything new in nutrition, generalized and systematized the knowledge gained until it materialized into the protein diet of the same name.

The apogee of 25 years of research in the nutritional field was the publication in 2000 of Dukan’s book - “ I don't know how to lose weight“, on the pages of which the French nutritionist for the first time provided a wide range of readers with a complete description of the method he personally created for correcting excess body weight. In this printed work, the author revealed the whole truth about the diets that currently exist, and offered the fruit of his own achievements in the field of proper nutrition as an alternative. In addition to the menu of Pierre Dukan's protein diet for weight loss, this book contained detailed guide about going through all its stages, as well as a lot of other equally important information, which was often neglected by other nutritionists. In particular, the author clearly explained to readers how and where to start on their path to a slim body, how to achieve the best weight loss results, and what needs to be done in the future to maintain the effect already obtained. Answering the question about what the advantage of his particular weight loss method is, Dukan focused on the fact that this is not just a way to get rid of a few hated kilograms, but a complete renewal of the entire lifestyle.

The first testers of the effectiveness and safety of the Dukan weight loss concept were the French audience of readers with the problem of excessive weight, who not only rated it very highly, but also elevated it to the very top of the then “dietological Olympus.” Quite quickly, following France, the Dukan diet won the hearts and stomachs of many people from other European countries, and a little later found its admirers in Russia, Ukraine and other CIS countries. By the way, according to one version of its origin, the “Kremlin Diet”, which appeared in Komsomolskaya Pravda in 2004, is an interpretation of Dukan’s dietary method, slightly modified to suit the national food mentality. Later, thanks to the Internet and the opportunity it provided to read online or download the book “I Can’t Lose Weight” for free, this diet quickly spread beyond Eurasia and won an army of thousands of fans in Africa, America and even Australia.

It would seem that after such a fantastic success of his nutritional creation, Pierre Ducane could clear conscience stop there and calmly live out your life in prosperity and glory. However, his main goal, to which he dedicated his own life, remains the fight against and caring for the health of all humanity. As a true nutritionist, Dukan continues to improve his method of losing weight, making the necessary adjustments to the diet, supplementing the diet menu with main and accompanying dishes, developing physical exercises to enhance the effect and giving recommendations on any questions regarding the weight loss process itself.

On given time Dukan's personal collection of books on dietary nutrition includes 19 volumes devoted to various issues, both the diet of the same name and dietetics in general. His cookbooks are especially popular - “350 recipes for the Dukan Diet”, “Desserts of the Dukan Diet” and other similar publications, which are practical guides for preparing food suitable for weight loss. In fact, all of the nutritionist’s printed works have been translated into at least 25 languages, and their total circulation is more than 11 million copies.

In addition to the main Dukan diet, on its basis at one time a dietary menu was created for nursing mothers and pregnant women, for vegetarians and people who fast, as well as a simplified light version of this technique, intended for those who are not ready for the second time go the full route of the basic weight loss program. It is this light version of the Dukan diet, one complete dietary cycle of which takes only 7 days, that was recently presented as the new Dukan diet, described by him in the book “The Nutrition Ladder: The Second Front,” which can only be read in the original.

In addition to printed publications, since 2008, the official website of the Dukan diet has been actively operating on the Internet, adapted for speakers of the main language groups, including the Russian-speaking population of different countries. On the official website of the Dukan Diet, you can get acquainted for free with the basic principles and stages of the author’s nutritional method, calculate your own “correct weight”, view the results of people who have already lost weight on it and chat with them on the forum, and for a fee get full support for your own weight loss process called – coaching. This online service allows you to receive daily and comprehensive instructions for completing the first three of the four existing stages of the Dukan Diet, with the exception of the last, and includes many useful and sometimes necessary functions.

The main task of Dukan coaching is to optimize all necessary dietary resources in order to achieve optimal weight, including monetary costs, as well as maintaining it. The cost of individual coaching varies depending on the personal profile and the weight loss program created based on it, but in principle it is quite acceptable.

Another positive aspect of paid support for the Dukan diet will be full access to all the information provided on the official website and the ability to use its various online services. In the desktop and mobile applications, it is possible to create a personal food diary, and not only detailed instructions regarding the nutritional regimen, but also a variety of food recipes approved by leading experts from the Dukan team. In addition to this, Dukan coaching will recommend food products and non-carbohydrate products that are indispensable for a particular stage of the diet, which can often be purchased only in specialized online stores, for example, such as “Grocery Pharmacy” or “Live Healthy”.

In general, you have to plan your own path to losing weight using the Dukan method, relying primarily on your own willpower and material capabilities and only then on information from author’s books or Internet sites, of which, by the way, there are a huge number. That is why, if you choose the Internet as a source of information about diet, it is advisable to give preference to either the official website of the Dukan nutritionist or other trusted online resources with a high trust rating. You should also not consider the possibility of following dubious diets with a consonant name, for example, the Lebedev-Dukan diet existing online, which in one version differs from the original only by the permissibility of alcohol consumption during its course, and in another it completely turns all the familiar dietary principles of weight loss upside down on the head.

Abbreviations (abbreviations) of the Dukan diet

When describing the nutritional regime of the Dukan diet, a large number of abbreviations are used, these are: “COM”, “Krahsod”, “DOP”, etc., which are quite difficult for people who are encountering this weight loss system for the first time. To make this process easier, the most common abbreviations are listed below:

• DD- mainly used as a designation for the method of losing weight - the “Dukan diet”, but is sometimes used as an abbreviation in relation to its author - “Dr. Dukan”;
• MD– depending on the context, may mean “Dukan method/methodology” or “Dukan menu”;
• PV– an abbreviation for “correct weight”, weight is individually calculated before the diet, taking into account a variety of personal data of a person (not to be confused with “true weight”);
• NV– an abbreviated designation of the “initial weight” with which a person losing weight begins to follow a diet;
• ZhV– an abbreviation for “desired weight”, which is the planned goal of losing weight;
• TV– abbreviation for “current weight”, determined on different stages diets;
• A– abbreviated designation of the first dietary stage, called “Attack”;
• H– abbreviated designation of the second dietary stage, called “Alternation” (the second name of this stage is “Cruise”);
• Z or Secured– abbreviated designation of the third dietary stage, called “Consolidation” (the second name of this stage is “Consolidation” or “Cons”);
• WITH or Stub– abbreviated designation of the third dietary stage, called “Stabilization”;
• PP– an abbreviation for “meal”, used in relation to the number of meals or their diet;
• RP– a general abbreviation for “allowed products”, selected depending on the dietary stage being followed;
• BW– an abbreviation for a “pure protein day”, during which it is allowed to consume only protein foods;
• BO– abbreviated designation of “protein-vegetable day”, during which it is allowed to consume both protein food, and vegetables;
• Warhead– abbreviated designation for “protein Thursday”, which is necessarily practiced at the 3rd dietary stage;
• 1/1 , 2/2 , etc. – designation of possible alternation patterns dietary days in relation to BW and BW;
• Feast– designation of one “holiday meal”, during which it is allowed to consume any previously prohibited dish;
• DOP– a general abbreviation for “additional/allowed products” that can be consumed at various stages of weight loss;
• Krakhsod– a general abbreviation for “starchy foods” or “starchy meals”;
• Sahzam– abbreviated designation of “sweeteners” from the list of permitted ones;
• COM– abbreviation for “skimmed milk powder”;
• BY– abbreviated designation for “wheat bran”;
• OO or Oats.Neg.– abbreviation for “oat bran”;
• QC– abbreviation for “corn starch”;
• KD– abbreviation for “critical days.”

Mechanism of action of the Dukan diet

During his search for an effective and relatively safe way to lose weight, Dukan studied many popular diets of his time, which, although quite effective in terms of weight loss, nevertheless could not provide their adherents with long-term results. Realizing the practical uselessness, and in some cases even the harmfulness of such nutritional regimens, which expose the human body to enormous stress due to frequent fluctuations in body weight in one direction or another, the doctor decided to create a diet that, in addition to weight loss itself, would guarantee the preservation of the results obtained.

Having studied in detail all the properties of basic food macronutrients (proteins/fats/carbohydrates), Dukan came to the conclusion that protein is the very dietary tool with which one can quite effectively regulate weight indicators human, and carbohydrates and fats added to it in time can maintain the functionality of the body at a high level. Thus, a diet was born, which was based on the principle protein alternation and which, according to the author himself, was highly effective and, importantly, easily portable. By completely removing carbohydrates from the diet at the beginning of the diet, and reducing their intake in the future, the doctor provoked changes in the internal energy exchanges, which allowed the human body to productively burn the fat accumulated specifically for this case.

The nutritionist himself calls his own diet a duet diet and compares it to a two-stroke engine, which operates on the principle of changing stages of eating exclusively protein in combination with stages of eating protein and vegetable dishes, which gives the human body the opportunity to recover and allows it to endure the process of weight loss much easier. Observing during his research the carelessness with which his patients abandoned their goals after the first positive results of losing weight and returned to their normal lifestyle, Dukan decided to turn a seemingly ordinary protein diet into a comprehensive weight loss project.

This plan primarily took into account the psychological factor of an overweight person, allowing him not to lose the incentive to continue the dietary nutritional regimen immediately after the initial most significant weight loss. Also, the general weight loss plan contains all the necessary conditions for a successful weight loss process, including a number of specific and fully outlined tasks, stages and recommendations that simply cannot be misinterpreted. The Dukan diet does not require calculating the caloric content of permitted foods or weighing them and provides sufficient freedom in terms of the consumption of some particularly common foods. The diet proposed by the French nutritionist is a global step-by-step system for losing weight and maintaining stable weight, which is either accepted by the patient in full or rejected entirely.

If you want to use the Dukan diet system for weight loss, you should familiarize yourself with a number of its universal recommendations and rules, which must be followed regardless of the current stage of the diet:

• In principle, you can eat pure protein dishes at any time and not in limited quantities, but try not to overeat.
• During absolutely all dietary stages of weight loss, be sure to follow a plentiful drinking regimen, drinking at least 1.5 liters of filtered water and/or other acceptable liquid per day (at the initial stage, it is better to increase the daily volume of liquid consumed to 2 liters).
• Give up the habit of adding salt to the food you eat and, in principle, reduce the consumption of salt and initially salty foods to a minimum.
• Radically eliminate sugar and all other foods/dishes containing it from your diet.
• Be sure to include oat bran in your menu, which will be consumed in the amount prescribed for each stage of the diet separately.
• Remove any fat and oil from the cooking process, and do not season them with various factory-made sauces, ketchups, etc. Buckwheat porridge is included in the prohibited list at key stages of the diet.
• Use lemon juice or homemade sauces as a salad dressing or marinade for meat dishes.
• Train yourself to cook food in non-stick cookware, replacing your usual oil or fat with a small amount of water.
• When choosing a thermal cooking method, give preference to steaming, boiling, stewing or baking.
• When eating, take your time, eat slowly, chew all foods diligently and try to enjoy your meal.
• Get active exercise or at least take a 30-minute walk every day.
• Be sure to individually consider with your dietitian the advisability of taking vitamin and/or mineral supplements in parallel.

The first step to the Dukan diet is to calculate your weight

Before following the entire Dukan weight correction method for a sufficiently long time, it is imperative to calculate the weight, which will serve as a guide throughout the diet, as well as calculate the line of the weight loss process itself, demonstrating the time required for a particular dietary stage. For this, the Dukan diet uses a special concept - “correct weight”, which does not correspond to the “ideal weight” usual for adherents of many other diets and is calculated taking into account the personal profile of a particular person.

The official website of Dukan's protein diet online coaching, which has been operating in Russian since 2013, provides its clients with the opportunity to calculate weight for free, for which a person who wants to lose weight needs to go to the built-in weight calculator from the main page - http://www.dukan. ru/raschet-pravilnogo-vesa-dukan and pass the proposed test by filling out all the required fields in the table. To obtain correct results, this particular weight calculation table should be used, since only it includes all the required information, after computer processing of which the official website will generate an individual line of weight loss programs, an example of which is presented below.

It should be remembered that other online body weight calculators that offer to calculate your weight for the Dukan diet, as a rule, do not take into account all the features of this method and therefore can give false recommendations for going through all stages of the diet.

Preparing for the Dukan Diet

Having familiarized yourself with the results of your personal weight correction program and having made a clear decision to use this weight loss system, you need to take the following preliminary steps on the path to your slim figure. In order to achieve the desired result, not to break down and not harm your own health, you should properly prepare for the upcoming dietary process, for which you must undergo a medical examination, develop an unambiguous positive motivation and smoothly enter the diet regime.

Medical examination

The Dukan weight correction method, like, in principle, any other diet regimens for weight loss, puts the human body in a state of stress , and due to its considerable duration can theoretically negatively affect some internal systems. It is for this reason that before starting it, it is simply necessary to check your health status and examine the functionality of the main organs that could hypothetically suffer while following a diet.

For this purpose, you should undergo an ultrasound of the internal organs, primarily paying attention to the kidneys, liver and heart, as well as donate your blood and urine for detailed tests that will help ensure the absence of serious pathologies. We must not forget that the nutritional intake of this diet is significantly shifted towards protein foods, which in itself is an extra burden on the kidneys, liver and blood vessels, and therefore, if there are any malfunctions in their work, it is better to refuse to follow this weight loss system.

Passing such a medical examination and following the recommendations prescribed by a nutritionist will, in most cases, avoid the adverse consequences of changing your diet. Considering the duration of the Dukan diet program, which is considered one of the most long-term methods of losing weight, it is necessary to monitor your own health not only at the beginning of the diet, but throughout the entire period of its maintenance. Protein foods sensitively increase the concentration of purines, cholesterol and negatively affect the results of liver tests. In order to promptly detect possible pathological deviations in the state of your health, it is recommended to donate blood monthly for a biochemical analysis, and if significant disturbances in the functionality of internal organs are detected, stop the process of losing weight, exiting it gently and gradually.

Developing motivation

To reduce the likelihood of psychological discomfort that develops in many people with a sharp change in nutritional diet and the introduction of restrictions on the foods consumed, you should secure a strong incentive to help overcome all the hardships of the weight loss process. To do this, the author of this technique himself advises resorting to some simple but pleasant tricks. For example, throughout the diet, reward yourself with long-awaited purchases that will act as prizes for each new achievement and/or buy smaller, beautiful clothes and periodically try them on, feeling how your body is losing volume.

Try to remove all foods prohibited by the diet from your refrigerator and ask the people living with you to prepare their own meals only from acceptable foods. In addition, it will not be a bad idea to enlist the motivating support of family members and friends, whose positive assessment of your efforts will be another motivator in the difficult task of losing weight. To develop lasting motivation, you should daily imagine all the positive changes that will happen in life after normalizing your weight and look forward to the new opportunities that will become available with a renewed body.

Getting into the diet

In order to reduce the possible negative response of the body to a sudden change in the nutritional diet, you need to enter the Dukan diet consistently, every day for the previous two weeks, adapting your diet to the upcoming changes. The first step is to significantly reduce the consumption of two important foods for many people, namely sugar and salt, since at the beginning of your weight loss journey you will have to give them up completely (start using high-quality sweeteners, lemon juice, soy sauce, etc. when preparing dishes .). Next, you should gradually reduce the amount of flour products in your menu, replacing them with bran cakes and other similar products recommended by Dukan. You definitely need to review your own drinking regime and increase the volume of liquid you drink to at least 1.5 liters within 14 days.

In turn, it should be taken into account that the Dukan weight loss system is not a cheap method of weight correction and requires certain material costs for purchasing high-quality and fresh fish, meat and other products that are mandatory in a particular period of the diet. Calculate your savings and determine the extent to which it is feasible to go through the entire weight loss journey without compromising your family budget.

Varieties of the Dukan Diet

The basic weight loss method, to the creation of which Dukan devoted more than 25 years of his life, is a long-term weight correction system, which includes four successive stages (phases), each of which has specific goals and is characterized by its own characteristics. Before calculating for yourself an individual line for adjusting body weight according to Dukan, it is recommended to familiarize yourself with this dietary system step by step, find out for yourself how long certain phase restrictions last and study detailed description upcoming steps that will need to be taken throughout the diet.

It should be remembered that in order to obtain a positive result, you will need to go through all stages of losing weight without exception, while strictly adhering to their recommendations. The table below will allow you to compile general idea about the phases of weight loss, nutritional diet, duration and effectiveness of the Dukan diet.

Phases (stages) of the diet	Attack	Alternation (Cruise)	Consolidation (Consolidation)	Stabilization
Diet	Protein food, which is based on 72 products from the recommended list.	To the 72 protein products, 28 plant products (mostly vegetables) are added.	To 72 protein products and 28 vegetables, other dishes from the list of “proper nutrition” are added (primarily fruits, whole grain bread, other starches and cheeses).	Proper nutrition.
Duration of compliance	From 2 to 7 days.	A week for every kilogram you need to lose.	10 days for each kilogram previously lost.	Throughout life.
Projected weight loss	From 1 to 4 kilograms.	On average 1 kilogram per week.	Weight is stable.	Weight is stable.

If the stages of Dr. Dukan's diet seem extremely difficult or too long to you, it is best to immediately abandon this system of weight correction and consider other shorter-term weight loss methods. In the case where such a calculation of the duration and dietary restrictions of this dietary regimen does not raise any complaints, you should study the four stages of the Dukan diet in detail.

Attack Phase

The first stage of this weight correction system is the shortest in duration, but it is it that sets the entire pace of the subsequent weight loss process. The only foods allowed for consumption in the “Attack” phase of the Pierre Dukan diet are pure proteins, which allow you to quickly get the first plumb line, the value of which varies, as a rule, within 1-4 kilograms and will depend on the initial body weight of the person losing weight. Due to the excessive protein load on the body, which is not accustomed to such a nutritious diet, stage 1 is limited by a time frame, which is best calculated individually, using the above link to the “correct weight” calculator.

Even if the weight indicators are significantly exceeded, the menu for “Attack” is compiled for a maximum of 7 days, during which the list of permitted products will be mainly limited to 72 main protein dishes. It is highly not recommended to exceed this time threshold, since high-protein foods allowed on the “Attack”, along with the complete absence of other nutrients in the diet, can negatively affect health.

When surviving the entire “Attack” stage, it is imperative to follow the following rules:

• For breakfast, lunch, dinner and other meals, eat only permitted foods from the lists of basic and additional foods.
• Completely eliminate sugar and all other foods/dishes containing it from your diet (desserts, sweets, etc.).
• Keep your intake of salt and inherently salty foods to a minimum, and ideally avoid them completely.
• Be sure to consume oat bran at a daily rate of 1.5 tbsp. l.
• Prepare dishes in any convenient way, but without using fats and oils.
• The total daily drinking regimen should be at least 2 liters of acceptable liquids.
• Practice 30-minute walks every day, but refrain from active physical exercise for now.

In addition, maximum weight loss efficiency and minimization of unwanted complications can be achieved by following some additional recommendations, which are given below.

It is advisable to start the first phase of weight loss while on vacation or at least before a long weekend, since a sharp change in the diet towards protein dishes and the exclusion of sugar-containing products can negatively affect performance and overall well-being.

Quite often, when going through the “Attack” phase, people losing weight experienced lethargy, and also complained about bad smell from the body and from the oral cavity. These negative symptoms are the body’s response to a deficiency. glucose and activation of the process of breaking down internal fat and usually goes away on its own after 2-3 days.

In order to avoid the negative impact of hormonal surges inherent in menstrual periods, it is best for women to start a diet the day after menstruation, when all processes in their body return to age-appropriate norms.

Despite the fact that there are no restrictions on the size of portions of foods recommended for consumption, at the initial stage it is preferable to eat small meals, 5-6 times every 24 hours, avoiding overeating and a feeling of heaviness in the stomach.

Phase Alternation (Cruise)

The second stage “Cruise” (Alternation) represents the most productive period of weight loss, which should be continued until the previously calculated “correct weight” is reached. Even with a minimal excess of the weight norm, the duration of phase 2 usually takes at least 60 days and is planned in the already familiar line of body weight correction. For people suffering from severe obesity, stage 2 can last for 6-10 months or even more. The list of products acceptable for consumption in this phase is mostly supplemented by 28 recommended dishes of plant origin, the vast majority of which are vegetables.

All products of stage 2 of the Dukan diet must be eaten according to a certain pattern of alternating BW and BW days at equal time intervals, which can be chosen in any order - 1/1 (every other day); 2/2 (2 days in 2 days); 3/3 (3 days in 3 days); 4/4 (after 4 days); 5/5 (after 5 days), however, reviews of those losing weight themselves note that the most acceptable schemes are 1/1 or 2/2, and for large excess weight - 5/5.

In the second phase of the diet, you can add some vegetables to the menu, which will serve as the main source of carbohydrates, which are essential for good brain function. It could be eggplants, zucchini, black Eyed Peas. If you are interested in the question of whether you can eat mushrooms at this stage of losing weight, then the answer is, without a doubt, you can.

The following rules will help you achieve the fastest results at the “Alternation” stage:

• Eat only approved Cruise products and only in the recommended quantities.
• Practice a daily drinking regime of around 1.5-2 liters.
• Increase your daily intake of oat bran to 2 tbsp. l.
• Limit the amount of milk processing products you take to 1 kg per day.
• If constipation occurs, add 1 tbsp to your daily diet. l. wheat bran.
• Take a walk for 30 minutes every day and choose other physical exercises that suit your lifestyle.

In the process of going through the second phase of weight loss according to Dukan, you can independently change the alternation pattern to a more suitable configuration, but only in such a way that the number of observed BW and BW days per month is the same. It should be remembered that the average weight loss at stage 2 is 1 kilogram per week, but weight loss can fluctuate, increasing when observing PB days and decreasing when maintaining BO days.

Important! When you achieve the planned weight loss result in the second phase, you must clearly understand that only a small part of the full path of the Dukan diet has been completed and the main struggle for a slim figure is still ahead. Therefore, immediately after the treasured figure of “correct weight” appears on the scales, you should immediately move on to the next dietary stage, without allowing yourself any violations of your diet.

As the name already implies, stage 3 of the Dukan diet “Consolidation” will be aimed at fixing the already achieved weight loss result with the gradual enrichment of the nutritional diet with previously prohibited foods. The third phase of this dietary system is rightfully the longest and is considered the most difficult psychological point vision. It is during this period, when the planned goal of losing weight has been achieved, that the largest number of diet breakdowns occur, since many people losing weight feel that it makes no sense to further limit themselves in nutrition. A personal violation of the subsequent course of the diet program in the vast majority of cases leads to the so-called “yo-yo” effect, which returns all the kilograms lost with such difficulty to their place.

The duration of stage 3 is also pre-prescribed in a personally created weight loss line and must correspond to the ratio of 10 days of “Consolidation” for each kilogram lost during the previous two phases. For example, with a total body rid of 15 extra pounds, the third stage should be followed for 150 days. At this time, the recipes for the dishes consumed become more saturated, and the diet is supplemented with a variety of products (some cereals, fruits, cheeses, etc.), but the requirements for the diet remain no less strict.

Mandatory conditions for correctly maintaining the “Consolidation” stage are:

• All newly approved food products must be eaten only in recommended portions and in the prescribed order.
• The menu for one day a week of phase 3 must remain absolutely protein, in other words, fully comply with the nutritional diet adopted during the “attack” stage (in principle, such a day can be chosen in any order, but Dukan himself recommends consuming protein foods on Thursday).
• The drinking regime, as before, should be plentiful and include at least one and a half liters of acceptable drinks.
• The portion of oat bran consumed daily should be increased to 2.5 tablespoons.
• Half-hour walks should be combined with active physical exercise.
• Once every 7 days it is permissible to arrange a “feast” for yourself, during which you can eat any previously prohibited dish.
• The established number of days of the third stage should be divided in two, since some recommendations for maintaining a nutritious diet in the second half of the “consolidation” phase will be less strict than in the first (for example, weekly servings of starchy vegetables and the possibility of a “feast” by the end of the diet are doubled) .
• During the entire “consolidation” phase, you need to monitor your own weight daily and carefully monitor all changes in your health.

The negative symptoms often observed at this stage of weight loss, expressed by increased hunger, increased fatigue, sensitivity to cold and other similar echoes of deterioration in well-being, are usually a consequence of the above-mentioned “yo-yo” effect, since at the time of expanding the diet, the human body feels an increase in already forgotten food and tries to replenish lost fat reserves. If you discover such alarming symptoms, the best way out would be to consult a nutritionist, who will try to correct the current situation by adjusting the menu or recommend undergoing an additional medical examination.

Phase Stabilization

According to Pierre Dukan's plan, stage 4 of his diet of the same name should continue throughout the rest of the life of an already thin person. In order to maintain the achieved “correct weight”, the nutritionist has developed a number of simple protective measures that do not require much effort, but are guaranteed to always help you stay in great shape.

For long-term preservation of renewed body weight, you must unconditionally adhere to only 3 basic rules, namely:

• Every week you live, practice observing protein Thursday, carried out according to all the rules of the “Attack” stage.
• Eat 3 tbsp daily. l. oat bran.
• Lead a physically active lifestyle, trying to regulate small deviations in weight by increasing the load.

In addition to following the basic rules of the “Stabilization” stage, it will not be superfluous to follow some additional recommendations:

• Refuse or at least significantly limit the consumption of any food associated with the concept of “harmful” (fast food, sweets, etc.).
• Learn to calculate the portions of your meals in such a way that you fully feel light satiety, but in no case are heaviness or overeating.
• Train yourself to drink a lot of non-alcoholic liquid, trying to consume about 1.5 liters of it every day.

In addition to the basic method of weight correction by Pierre Dukan, there are several more proprietary varieties of similar nutritional regimens that are intended for people who, for one reason or another, are not able to complete the full weight loss course described above. Such Dukan diets primarily include a modification of the basic dietary method for vegetarians, a diet for women after pregnancy, as well as a nutritionist’s light version, called the “Ladder”.

Authorized Products

Like many other weight loss methods, the Dukan weight correction system is based on the principle of prohibiting certain foods in order to increase the consumption of other foods, the properties of which help a person lose the fat accumulated over the past years of life. A huge advantage of the Dukan method over other diets is a fairly extensive list of permitted foods, which provides the opportunity not only to lose weight productively, but also to eat a varied and satisfying diet.

In order for the weight loss process to be successful, it is necessary to strictly monitor what you can eat in a certain phase of the diet, which products simply need to be included in your menu, and which cannot be included in it under any circumstances. Any even seemingly insignificant changes in the nutritional regime can negate all previously made efforts, and therefore the preparation of your own diet on the Dukan diet must be taken very seriously.

Pierre Dukan attaches particular importance, both in the process of losing weight and in the matter of maintaining health, to two dietary aspects - the drinking regime and oat bran, which must be consumed at all phases of the fight against excess weight without exception.

Allowed to eat while on a diet seaweed at all stages of weight loss, except the first - “Attack”. It is important to ensure that the product does not contain sugar or other unnecessary preservatives and additives.

Drinking regime

As the author of his dietary system believes, supplying a losing body with a large volume of healthy fluid is a matter of paramount importance, which is simply unacceptable to leave to chance. The thing is that for the effective process of freeing your body from excess fat, it is necessary not only to burn its reserves, but also to remove them, as well as other waste substances. How more people drinks while on a diet, the more intensely his kidneys work and the more is excreted in the urine food waste. According to Dukan, any diet, even one that perfectly copes with the destruction of fat deposits, but does not ensure their timely excretion by increasing the drinking regime, will not only be ineffective, but will also expose the human body to new risks due to the accumulation of fat in it.

Dukan strongly recommends that all adherents of his weight correction system of the same name drink at least one and a half liters (in black and white up to 2 liters) of permissible liquid every day, giving preference to low-mineralized water. In addition to such water, the nutritionist is not against including other popular non-alcoholic drinks in the drinking regimen, among which herbal infusions, various teas and natural coffee are especially valued. In terms of the specific order of fluid intake, for which many dietary regimes are so famous, for example, immediately after sleep, before or after meals, etc., Dukan does not set any restrictions, but on the contrary advises his patients to drink water as soon as the desire arises, including during meals.

Oat bran

This product is indispensable on the Dukan diet and is necessarily present in one quantity or another at each successive stage of weight loss. This product is especially valued for the large quantities it contains. fiber , as well as for the rich composition of various minerals and other nutrients and substances beneficial to the human body.

In the process of following this dietary diet, oat bran should be consumed separately from other products or added to virtually all prepared dishes, but it is unacceptable to abandon them completely. Neutral taste qualities go well with any food (meat, vegetables, fish and even desserts) and, importantly, such bran, when properly prepared, can serve as a substitute for bread, which many people lack in the initial stages of losing weight.

Pierre Dukan notes that oat bran in his weight loss system simultaneously plays the role of a barrier to harmful substances and a conductor for beneficial compounds, and also serves as an indispensable assistant to protein nutrition in the fight against excess weight. Based on this, he recommends gradually increasing the amount of bran eaten by 0.5 tbsp. l., using 1.5 tbsp daily, respectively. l., 2 tbsp. l., 2.5 tbsp. l. and 3 tbsp. l. in each subsequent phase of the diet. Where can I buy them? Bran can be purchased at any health food store or ordered online.

Each stage of the Dukan dietary system has its own list of products, including both main dishes and additional food, the amount of which can be limited depending on the phase of the diet being followed. However, in the course of his own research, the nutritionist calculated 100 permitted products, the volume of consumption of which, due to their high protein content and low amount of carbohydrates and fats, can not be limited. This list includes 72 products, mainly of animal origin, that are allowed to be eaten from the very beginning of the diet and 28 plant products that are included in the menu from its second stage.

Can you eat honey?

During the first two stages, it is prohibited to use honey as a sweetener. Only at the third stage of the diet can you afford to gradually introduce it into your diet. No more than 1 tablespoon per day. Preferably in the morning. Many people wonder what sweetener can be used during a diet? Only sugar substitutes that are not analogues are allowed. Anything will do except honey, fructose and sorbitol. For example, stevia.

How to eat oat bran on a diet?

The diet at all stages should include bran, which is a good source of fiber. At the first stage, it is recommended to eat at least 1.5 tbsp daily. spoons of product. You can make a healthy pancake from yogurt, eggs and bran, prepare healthy bread (bran bread) or oatmeal cookies at later stages. During the Cruise phase, you should consume 2 tbsp daily. spoons of bran, at “Consolidation” - up to 2.5 tbsp., and at the “Stabilization” stage - up to 3 tbsp. spoons

What can you replace oat bran with? You can try replacing this product, unique in its properties, with buckwheat. In principle, you can go on a diet without this product. But this will reduce the efficiency of the power system. You can eat 2 tbsp. l. dry buckwheat, preferably not fried. But both products will differ in their nutritional properties and are absorbed differently.

Attack Phase

The main nutritional diet of the initial phase of the Dukan diet system should include only protein foods, thanks to which the weight loss process starts. By and large, during this period you can create your own menu from any dishes with a high protein content and a minimum of carbohydrates and fats, but the author himself recommends giving preference to 72 high-protein foods, which he allows to be consumed without restrictions.

Will help you make a choice this table allowed Dukan Diet foods for Attack, which corresponds to latest information provided by the official website. It should be remembered that due to the constant development of this dietary technique, the lists of permitted and acceptable dishes may be updated with new products.

72 protein products allowed from the “Attack” stage
Pet meat	rabbit; basturma; veal chop; beef steak; roast beef; beef tongue; veal kidneys; beef fillet; rump; horse meat; calf liver; game; pork ham (only lean and without skin); escalope.
Poultry meat	chicken; guinea fowl; turkey; rooster meat; turkey ham; quail; chicken ham; chicken liver; pigeon.
Fish	halibut; cod; whiting; bigheads; sea ​​bream; flounder; stingray; mullet; tuna; salmon; sole; halibut; swordfish; mackerel; sea ​​wolf; sardine; sea ​​bass; pollock; burbot; haddock; crab sticks.
Seafood	shellfish; crabs; oysters; trumpeter; langoustines; squid; lobster; cuttlefish; sea ​​urchin; scallops; shrimps; sea ​​snails; lobster; crayfish; mussels; octopus.
Plant based proteins	tofu; oat bran.
Low-fat or very low-fat milk products	milk; grainy cottage cheese; cottage cheese; processed cheeses; soft curds; kefir; classic (without additives) yogurt.
Eggs	chicken; quail

As an additional supplement every day at this stage of weight loss you can use:

• salt (to the very minimum);
• some sweeteners (mainly - stevia And cyclomat );
• spices (purchased separately and do not include salt);
• lemon juice (as a marinade or dressing for meat dishes);
• greens, including green onions (as seasoning);
• shirataki noodles;
• 1 tbsp. l. COM (with fat content up to 1.5%);
• 1 coffee l. vegetable oil(it’s better to do without it);
• 1 piece onions(small);
• 2-3 pcs. gherkins;
• 2 tbsp. l. tomato paste;
• 1 tbsp. l. wheat bran;
• Goji berries in the amount of 1 tbsp. spoon without slide;
• 1 tbsp. l. mustard, vinegar and soy sauce.

Phase Alternation (Cruise)

The second dietary phase is replenished with products of plant origin, which are allowed to be eaten only on BO days together with previously recommended protein foods and according to an individually selected rotation scheme. The nutritional diet of the BW days remains unchanged and may include exclusively protein-rich dishes.

The basis for compiling a menu for BO days should be a list of 28 products, which the author himself defines as acceptable for consumption at this stage without restrictions. The table below gives an idea of ​​the possible combination of products that allows you to create your own diet for this phase of weight loss and make it quite varied.

The list of additional supplements for the second dietary stage is also somewhat expanded, both in terms of the number of already familiar products from this category, and in relation to the addition of other ingredients to them. All secondary products for which there were no mass restrictions remain in their places, but the volume of other components doubles (for example, instead of 1 tablespoon of goji berries, you can already eat 2 tablespoons).

In addition, in this phase it is permissible to diversify your own menu with other additional options, namely:

• low-fat cocoa powder in an amount of no more than 1 tsp;
• skimmed milk powder – 30 grams;
• corn starch - no more than a tablespoon;
• a tablespoon of soy flour;
• packaging of soy yogurt;
• 30 grams of low-fat sour cream;
• low-fat natural sausages – no more than 100 grams and beef sausages – 50 g;
• 30 grams of hard low-fat cheese;
• 3 tbsp. spoons of dry white wine into dishes;
• no more than 100 ml of coconut milk;
• 5 grams of sweet soy sauce.

Phase Consolidation (Consolidation)

While the results are consolidated, protein and vegetables can be safely consumed daily, separately or together. It is recommended to leave one day a week completely protein. You need to accustom your body to the fact that previously prohibited foods will often be supplied in the future. Such as fruits, grains, fats and starchy vegetables, honey.

What kind of cheese can you afford at this stage of losing weight? It is allowed to eat hard, non-fat varieties of cheese, and in strictly weighed, limited quantities.

Can I drink alcohol? Unlike the previous stages, in the consolidation phase you can periodically allow yourself to drink a little alcohol, namely dry wine in the amount of 150-200 grams.

Allowed:

• almost any fruit: apples, pears, oranges, berries, strawberries, plums, except cherries, bananas, dried fruits;
• a couple of slices of wholemeal bread;
• cheddar cheese, gouda, Swiss cheese;
• pork, lamb, lean meat.

Phase Stabilization

In this phase, you can consume a fairly wide range of foods, because they will be the ones that will make up your diet for the rest of your life:

• products included in the menu at the third stage of the diet;
• it is allowed to eat any fruit, but no more than once a day and in reasonable quantities;
• starchy vegetables can be eaten twice a week;
• Eating plenty of protein remains mandatory.

Table of permitted products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1,2	0,1	4,5	24
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
leek	2,0	0,0	8,2	33
onion	1,4	0,0	10,4	41
chard	1,8	0,2	3,7	19
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
salad pepper	1,3	0,0	5,3	27
parsley	3,7	0,4	7,6	47
radish	1,2	0,1	3,4	19
turnip	1,5	0,1	6,2	30
beet	1,5	0,1	8,8	40
celery	0,9	0,1	2,1	12
asparagus	1,9	0,1	3,1	20
tomatoes	0,6	0,2	4,2	20
pumpkin	1,3	0,3	7,7	28
dill	2,5	0,5	6,3	38
garlic	6,5	0,5	29,9	143
spinach	2,9	0,3	2,0	22
sorrel	1,5	0,3	2,9	19
Mushrooms
mushrooms	3,5	2,0	2,5	30
Cereals and porridges
oat bran	8,0	4,0	10,0	110
Raw materials and seasonings
seasonings	7,0	1,9	26,0	149
basil	2,5	0,6	4,3	27
mustard	5,7	6,4	22,0	162
salt	0,0	0,0	0,0	-
caraway	19,8	14,6	11,9	333
vinegar	0,0	0,0	5,0	20
chicory	1,7	0,2	4,1	21
Dairy products
fermented milk products	3,2	6,5	4,1	117
skim milk	2,0	0,1	4,8	31
Meat products
beef	18,9	19,4	0,0	187
beef liver	17,4	3,1	0,0	98
veal	19,7	1,2	0,0	90
horse meat	20,2	7,0	0,0	187
lamb	16,2	14,1	0,0	192
Bird
chicken	16,0	14,0	0,0	190
turkey	19,2	0,7	0,0	84
Fish and seafood
fish	18,5	4,9	0,0	136
seafood	15,5	1,0	0,1	85

Prohibited foods on the Dukan diet

The diet involves the complete exclusion of the following products from the diet: animal fats, candies, sweets, seeds.

There are foods that you can include in your diet only if certain conditions are met. For example, during cooking, it is permissible to use just a couple of drops of vegetable oil to lubricate a Teflon pan.

The first two stages exclude starchy foods, vegetables and fruits. Only at the “Consolidation” stage can you include in the diet twice in 7 days:

• potatoes in skin;
• corn;
• lentils;
• beans;
• wholemeal pasta;
• processed wheat cereals;
• rice, best uncooked and brown.

All other foods containing starch are prohibited for the entire period of the diet. From the second stage you can indulge in ice cream, but it is best to eat it in a milkshake.

Already at the third stage, cheese (no more than 50 g per day), fruits and berries are finally allowed, namely:

• unsweetened nectarine, apple, pear, peach, grapefruit - one per day;
• raspberries and strawberries - like dessert on a plate;
• a slice of ripe melon or watermelon;
• kiwi, large apricot, mango - up to 2 pieces per day.

Starting from the “Consolidation” stage, you are allowed to eat two slices of whole grain bread and wholemeal flour per day.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
potato	2,0	0,4	18,1	80
corn	3,5	2,8	15,6	101
white beans	7,0	0,5	16,9	102
lentils	24,0	1,5	42,7	284
Fruits
fruits	0,8	0,3	11,5	56
watermelon	0,6	0,1	5,8	25
grapefruit	0,7	0,2	6,5	29
pears	0,4	0,3	10,9	42
melon	0,6	0,3	7,4	33
kiwi	1,0	0,6	10,3	48
mango	0,5	0,3	11,5	67
nectarine	0,9	0,2	11,8	48
peaches	0,9	0,1	11,3	46
apples	0,4	0,4	9,8	47
Berries
berries	0,7	0,3	9,4	44
strawberry	0,8	0,4	7,5	41
raspberry	0,8	0,5	8,3	46
Nuts and dried fruits
seeds	22,6	49,4	4,1	567
Cereals and porridges
wheat cereal	11,5	1,3	62,0	316
rice	6,7	0,7	78,9	344
Flour and pasta
pasta	10,4	1,1	69,7	337
Bakery products
bread	7,5	2,1	46,4	227
Confectionery
candies	4,3	19,8	67,5	453
Cheeses and cottage cheese
cheese	24,1	29,5	0,3	363
Oils and fats
vegetable oil	0,0	99,0	0,0	899
animal fat	0,0	99,7	0,0	897
* data is per 100 g of product

Dukan Diet Menu (Eating Routine)

It is important to write down a detailed menu for yourself by day and by stage, so that you can purchase groceries in advance and strictly follow the plan. For the Pierre Dukan diet, you can find a detailed menu for each day on the official website.

First stage

Only foods rich in protein , but in any quantity to completely satiate. There is a powerful loading of protein, metabolism accelerates, and weight is lost very quickly.

The duration of the “Attack” directly depends on how many kilograms you need to lose:

• if you are overweight up to 10 kg, three days will be enough for you;
• if more than 10 kg - from 3 to five days;
• more than 30 kg - from 5 to ten days.

The specialist came to the conclusion that the results of a short-term diet of proteins alone are comparable to the results that can be achieved during fasting. However, the protein Attack does not have the disadvantages of fasting. Food rich in proteins is digested within three hours, and during this time a person does not feel hungry. The process of digesting food itself also consumes a large amount of calories, approximately 30 per 100. While for fats this ratio is 12 to 100, and for carbohydrates 7 to 100. It is very important to cook without using fat, that is, boil or steam , grill, bake.

Don't limit yourself to just meat. Various seafood products that are low in calories and contain a high percentage of proteins are ideal. Include fish, raw and boiled eggs, fermented milk products and skim milk in your diet. Dishes can be seasoned with salt already prepared, using various seasonings, garlic, onions, lemon juice and capers.

As a rule, as a result of the “Attack”, from two to six extra kilograms are usually lost.
For the Attack phase of the Dukan Diet, the weekly menu is as follows:

Second stage “Alternation” or “Cruise”

At the second stage, it is allowed to include carbohydrates in the diet, and alternate protein days with protein and vegetable days. The duration of the “Cruise” is the same as the first stage and directly depends on the number of kg that you additionally want to lose. If it is less than a kilogram, then alternate days are done in the proportion of 1 to 1, 2 to 2 or 3 to 3. If you need to lose more than 10 kg, then alternate days according to the 5 to 5 scheme.

However, it should be noted that Dr. Dukan recommends using the last option of alternation only in exceptional cases under the supervision of a doctor, since such a scheme is a rather serious test for the body. It is best to choose a 1 to 1 or 2 to 2 scheme.

Give preference to steamed vegetables different salads to preserve all vitamins and other important microelements. But it is also allowed to eat boiled, baked and stewed vegetables in meat and fish broth. Season salads with yogurt, balsamic vinegar, kefir, and mustard. If protein foods can be eaten in unlimited quantities, then the volume of vegetables eaten must be controlled: as soon as the feeling of hunger has passed, vegetables can be set aside.

Remember that on the Cruise you must consume at least two tablespoons of oat bran per day.

Sample protein day menu:

Third stage - Consolidation

The duration of “Consolidation” will depend on how many kg you lost in the first 2 stages. It will take 10 days to regain every kg lost. That is, if you have lost 3 kg, then the third stage will last a month. If you lose 10 kg, you need 3 months to consolidate the result. The main goal of this stage is not losing weight, but taking control of the body’s excessive reactions.

On “Consolidation” of the obtained results of the dish and vegetable products can already be consumed daily, separately or together. But, one day a week should be left as protein. It is important to train yourself to eat prohibited foods with restraint, including fruits, starchy vegetables, grains, honey, and fats. You can also include some starchy cereals and vegetables in your diet (no more than 2 servings per week); pasta is also allowed on Consolidation.

Menu for the third stage, sample menu for a protein day:

Stage 4, menu by stages to stabilize weight

After your body has accepted its new state and taken on a new form, you need to consolidate everything that you have achieved and prevent a return to your previous lifestyle. To avoid slipping back into constant weight gain, you will only need to follow these simple rules:

• Do not overeat and clearly control the amount of food and portions.
• Convenient day, make it pure protein once a week. Eat only the foods on the Attack list.
• Limit the fruit you can afford. It is better to use them no more often than once a day.
• Reduce the amount of fish. You can only eat it for one protein day. But don't limit seafood.
• Starchy foods should be consumed with caution. For example, it is better to cook potatoes no more than twice a week.
• On a protein day, don’t get carried away with salt. This will stabilize blood pressure and contribute to the high-quality cleansing of your body.
• Drink 2 liters every day clean water. If you have high level physical activity, then drink up to 3 litas per day.
• Don't forget to eat oat bran every day: it is recommended to increase its volume to 3 tbsp. spoons

Dukan diet recipes

Many people wonder what can be cooked so delicious when you are on the Pierre Dukan diet. Recipes for delicious and healthy dishes can be found on the Internet. It turns out that at each stage you can create a very varied diet. Some people who are losing weight are happy to share photos and videos of the cooking process, social networks VKontakte and Odnoklassniki, which you can watch and repeat. Also, if you wish, you can compose or purchase a whole book of recipes for weight loss. Dishes are prepared in a non-stick frying pan, in the microwave, boiled and baked, there are recipes for a multicooker.

When eating according to the Dukan system, you can even eat ham and properly prepared chicken cutlets, pancakes, ice cream, cakes and various desserts. There are recipes for proper baking.

What sweetener can be used to prepare delicious Dukan Diet recipes?

When choosing a sweetener, it is recommended to pay attention to its calorie content. Wouldn't be the best choice xylitol , extremely high in calories fructose , sorbitol , toxic sukrasit , isomalt And saccharin . Pierre himself recommends adding it as a sweetener when cooking. However, the substance is not stable at heat treatment. Will do, acesulfame potassium . Ideal option will stevia – a natural sweetener, quite safe and without contraindications. Produced under the following brands: Fit Parade, Milford, Rio, Novasweet, Stevia Plus.

Dukan diet, recipes for Attack

At the protein stage of weight loss, recipes for the week involve using exclusively protein products. For example, there is a huge selection of well-tested old and new recipes with squid on the Dukan diet.

Squid in lemon-garlic sauce

Ingredients: 3 squid, juice of half a lemon, parsley to taste, 1 clove of garlic.

Cooking the dish in stages:

• clean the squid and cut them into strips or rings;
• finely chop the parsley and garlic;
• heat a non-stick frying pan without oil and fry the squid in small portions for 1.5 minutes;
• clean the pan with lemon juice, add parsley and garlic, sauté for half a minute;
• Throw in the squid and simmer everything under the lid for two minutes.

Healthy mayonnaise

Sauce recipe from the site Tatoshkina recipes for the Dukan diet. Eating is allowed at any stage. A universal recipe that is also suitable for dressing salads and vegetables.

Ingredients: 150 grams of soft low-fat cottage cheese, 4 cloves of garlic, 3 egg yolks, salt, a tablespoon of any aromatic vinegar, such as apple cider vinegar.

Mash and grind the yolks with a fork on a fine grater, squeeze the garlic through a press. Mix the yolks with garlic and cottage cheese, add vinegar, salt to taste. Beat the resulting mass until smooth using a mixer. You can simply mix all the ingredients in a blender.

Sweets recipes

Despite the fact that at some stages of the diet it is allowed to eat sweet fruits, many people find it difficult to avoid eating baked goods, muffins and ice cream for a long time. There are many recipes for healthy marshmallows and cheesecakes, live sweets and desserts that will not harm your figure and will not negate all the efforts and hardships that you have experienced during the previous stages of the diet.

Sweet blancmange made from cottage cheese

A delicious dessert that is somewhat reminiscent of panna cotta or jelly, its composition is similar to cottage cheese casserole. Perfect for the protein stage of weight loss, without baking.

List of ingredients: 350 g low-fat cottage cheese, 100 g low-fat natural yogurt, 0.5 cups low-fat milk, 20 g (bag) instant gelatin, sweetener.

You should heat the milk and pour half the portion of gelatin, leave to swell for 20 minutes. Grind the cottage cheese using a blender, mix it with yogurt and sugar substitute. Pour the remaining milk into the gelatin and stir. Combine the resulting mixture with cottage cheese, pour into prepared forms and place in the refrigerator to harden.

Considering that the nutritional system on the Dukan diet involves the use of oat bran, you can add one teaspoon of this product to dessert.

Vanilla cream (Attack phase, recipes)

List of ingredients: 5 eggs, 375 ml warm low-fat milk, 1 fresh vanilla bean, powdered nutmeg, one stick and 10 ml liquid vanilla.

Beat eggs in a convenient container. Add a vanilla stick to the milk and heat, but do not bring to a boil. Slowly pour the heated milk over the eggs, after removing the pod from it. Add 10 ml of liquid vanilla and 2 teaspoons of powder to the resulting mixture nutmeg. Pour the mixture into the mold and place in an oven preheated to 160 degrees in a water bath.

Stage 2 recipes, for Cruise or protein-carbohydrate alternation

Pizza (can be cooked in a slow cooker or microwave)

Ingredients: one egg, 2 tbsp. spoons of oat bran and 1 tbsp. a spoonful of starch, 20 g of milk powder of the lowest fat content, 2 tbsp. natural yogurt, salt, mustard to taste, boiled chicken breast, half a tomato, half a cucumber, low-fat cheese.

Preparation. Mix all the dry ingredients in a container, add the yolk and yogurt. Gently fold the beaten egg white into the dough. Lightly grease a baking dish with oil and pour the dough into it. Microwave on medium power for 3 minutes. Add sauce and seasonings to taste. Place the filling on the base and cook for another 2 minutes. Cooking times may vary.

Protein-free pasta

Flatbreads and pasta can be included at stage 4 of the diet in the “Consolidation” phase. It is also allowed to consume small portions of funchose twice a week. Properly prepared pasta can be included in soups and chicken liver dishes.

Ingredients for pasta: 1 medium or large egg, 15-25 grams of gluten (can be replaced with soy isolate), a third of a teaspoon of salt.

Mix all ingredients in a container and prepare a soft dough. You can navigate by the required consistency. Press the resulting dough into boiling water (you can directly into the soup) through a colander or fine sieve. Cook for 2-3 minutes, depending on the density of the prepared dough.

In case of failure

Often, if you adhere to the Dukan diet, like any other weight loss system, there is a temptation to break loose and eat too much. With systematic failures, the risk of weight stagnation increases, this can affect the outcome of the entire weight loss program. Questions and answers about tactics in the event of a breakdown are often discussed on forums on the Pierre Dukan system.

What to do if a breakdown occurs?

In any case, if you do not want the weight to return, it is recommended:

• increase fluid intake;
• actively do exercises, gymnastics, ride a bike and walk a lot;
• arrange another protein fasting day or even two.

After a breakdown on the “Attack”, it is recommended to extend this phase for a couple of days; this will increase the overall duration of the diet, but will not affect the results. If there is a breakdown in alternation, it is necessary to increase the number of physical exercises. exercises and continue to observe this phase for another 1-2 days. No matter how many times a breakdown occurs, it is necessary to reach the end of this stage.

If the weight doesn't come off, don't panic. At different stages of weight loss, weight may stop or even begin to increase. This may be due to various factors:

• you consume a lot of salt;
• insufficient amount of plain water in the diet;
• features of weight fluctuations in women, depending on hormonal levels;
• abuse of additional products;
• low activity, insufficient exercise;
• very frequent breakdowns.

Contraindications

Despite the effectiveness of the diet during weight loss, the body does not receive the required amount of proteins, fats and carbohydrates, minerals and vitamins , extremely necessary for normal life.

• at , ;
• for kidney diseases and;
• With , hypertension ;
• for nervous diseases;
• people with a diseased thyroid gland;
• under the age of 18.

During pregnancy and breastfeeding

According to Pierre himself, the diet is completely unsuitable for nursing mothers. It is not recommended to sit on it during pregnancy. It’s better to just give up sweets and stick to rational, balanced nutrition for pregnant women.

Pros and cons

You can find and watch videos on YouTube that talk about the benefits and side effects of following the diet. In the video of people losing weight, the harm and benefits, possible side effects, based on personal experience every single person.

Is the diet harmful and why is it dangerous? We will consider the arguments for and against in more detail in the table:

Pros

Cons

The result will be visible after the first week of following the diet. There is no need to count calories when eating protein foods. A wide list of products allowed to be consumed and used during cooking, the presence of additional supplements. A smooth, multi-stage exit from a diet that allows you to maintain your ideal weight for the rest of your life.

The need to strictly follow all rules and regulations in order to achieve the desired effect. Long duration of diet. It is necessary to additionally take complexes of vitamins and minerals to maintain healthy nails, hair and elastic skin. Of course, the Dukan diet has side effects and contraindications; excess protein foods can cause kidney complications. For some, it can be difficult to avoid drinking alcohol for long periods of time.

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 of the Dukan weight loss system: the kilograms lost 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

1. Attack - the main weight loss, lasts up to five days;
2. Alternation - continuation of weight loss, lasts until the desired result, possibly several months;
3. Consolidation - fixation of results, duration is calculated using the formula ten days for each kilogram of weight lost;
4. 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.

1. Calculate excess weight. To calculate your weight, you can use the free calculator available on Dukan’s official website. The calculation is carried out in the form of filling out a questionnaire. After entering the data, a letter with the information you need will be sent to your email. 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;
2. 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 to quickly lose weight by as many kilograms as possible, but to launch the mechanisms of fat breakdown 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 with plenty of 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"

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

Required:

1. The Dukan diet menu for every day involves a daily walk for 20 minutes and exercise;
2. Eat 1.5 tablespoons of oat bran per day. 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);
3. 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:

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

Recipe 2. 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.

People who dream of losing weight have tried hundreds of methods to combat extra pounds. Which diet is considered the most effective? This question is not easy to answer. There are many methods for losing weight, but not all of them will work equally well for a particular person.

Each new diet has to be tested on yourself in order to find a system that will allow you to achieve maximum results. And one of the most effective and well-proven options is a weight loss diet. Pierre Dukan is a nutritionist from France who has been developing his unique method for forty years. The power system he proposed consists of four stages.

Description

Weight loss according to Dukan consists in the fact that at first a person consumes exclusively in unlimited quantities. The body spends a lot of energy on digesting proteins, spending own reserves fat Next, vegetables are introduced into the diet.

Pierre Dukan compiled a list of one hundred food products that have high nutritional properties and promote weight loss. However, it would be a misconception to believe that the diet is based on strict restrictions and “famine”. By losing weight using this method, a person will not feel hungry. Naturally, this allows you to maintain high performance throughout the day.

The duration of the diet can be up to several months. Over such a long period, the body gets used to the new diet.

Principles of the technique

The basic principles of the Dukan protein diet, which form the basis of his nutritional system, are to block forbidden fats coming from food.

Principle 1

The body needs healthy protein foods. Protein should be supplied without fats, dyes or other additives. To do this, the nutritionist recommends eating:

1. Lean boiled veal, beef, poultry or horse meat. Poultry meat can only be eaten without the skin, but it is better to cook with it.
2. Boiled liver, kidneys, heart, tongue and other offal.
3. Smoked, boiled, stewed fish and fish dishes, as well as canned food without oil. You can't eat fatty fish!
4. Various seafood - oysters, shrimp, crayfish, mussels and crab sticks.
5. Eggs – boiled or fried without oil.
6. Low-fat dairy products.

Principle 2

Carbohydrates have a very bad effect on the fat burning effect. Therefore, the Dukan protein diet completely excludes all carbohydrate foods. The fatter a person is, the stricter his diet should be.

As for drinks, sweet sodas are prohibited. Only sparkling water "light" and drinks with sugar substitute are allowed.

Principle 3

During the diet you need to drink 3 liters of water per day. You will also have to walk a lot and lead a vigorous lifestyle.

It is important to eat a few spoons daily, washing them down with clean water. This will replenish your supply of dietary fiber. Oat bran perfectly satisfies hunger.

Principle 4

The Dukan method states that you cannot lose weight simply by reducing your caloric intake. When you return to your usual diet, the lost weight will come back. Therefore, you should adhere to a diet that will not allow the body to accumulate excess fat to consolidate the result.

Advantages and Disadvantages

When a person needs to lose excess weight, he is ready to try any diet that can give a positive result. Each method has its pros and cons. French nutritionist Pierre Dukan and his diet deservedly gained worldwide fame. However, it must be taken into account that his method has both advantages and disadvantages.

The advantages include the following:

1. Rapid fat loss at an early stage. This is a significant motivation.
2. You can eat tasty and healthy food.
3. You can stick to your diet not only at home, but also at work and while traveling.
4. There is no need to count calories, reduce portions and eat strictly on a schedule.
5. The menu is made up of protein products that are needed for the development and strengthening of muscles.
6. The Dukan protein diet will help you get rid of more than just excess fat. With its help you can tighten the skin and increase muscle tone.
7. The diet is relatively safe for health and can be followed for several months.

The French protein diet is not without its disadvantages associated with increased protein consumption:

1. An excess of proteins puts a strain on all organs and increases cholesterol levels in the blood.
2. Lack of fiber can impair performance digestive system, intestinal microflora and cause constipation. There may even be disruptions in the functioning of the nervous system.
3. It is possible to develop a deficiency of some vitamins and microelements.
4. The initial stage of the diet may be accompanied by dizziness and increased fatigue.
5. Lack of fat can disrupt hormonal balance.
6. When the body processes protein, it produces ketone bodies, which can cause bad breath. But this problem is temporary.
7. Pierre Dukan's diet for weight loss is associated with significant financial expenses. High-quality protein products needed for cooking are not cheap.

Deficiencies can be significant if you do not follow the recommendations of a French nutritionist. You should switch to the Dukan nutrition system under the supervision of a specialist. Any changes must be detected in time to avoid irreparable consequences.

Where to start

When starting to lose weight according to Dukan, you must first consult an experienced doctor and undergo a medical examination. A protein diet puts a lot of stress on the internal organs, so if there is the slightest deviation from the norm, this method will have to be abandoned.

You need to monitor your health not only before starting a diet, but also during it. If pathological abnormalities are detected, it is necessary to leave the diet, but gradually, without sudden jumps.

If the Dukan protein diet is suitable, then the next step is to develop motivation. A strong incentive will help you avoid psychological discomfort. For each achievement you can come up with incentive prizes. Great value has the support of loved ones.

For the diet, it is advisable to purchase in advance such unusual goods as:

• puddings;
• sweetener;
• balsamic vinegar;
• syrups that do not contain sugar;
• low-fat cocoa;
• carob;
• gluten;
• flavorings;
• isolate;
• agar-agar;
• funchose;
• Shirataki noodles.

You should enter the Dukan nutrition system gradually. Two weeks before the start, the consumption of sugar and salt is reduced, and the amount of water drunk per day is increased. Wheat bread is replaced with bran cakes.

Stages

To cope with obesity, you should understand that the French nutritionist calls not only to lose weight, but also not to gain excess weight again. To do this, you need to carefully study the description of the stages of the Dukan diet.

Stage one - shock

At the first stage, which is called “Attack,” only protein foods are consumed: meat, fish, poultry, eggs, and so on. They can be boiled, stewed and steamed. As a seasoning, you can use a little sweet tomato or mustard sauce, vinegar and lemon juice.

During this stage, be sure to consume one and a half spoons of bran and walk for 20 minutes twice a day.

The shock period should last from 2 to 10 days.

Stage two – dilution

At the next stage – “Alternation” – vegetables are included in the diet. The consumption of bran is also increasing. Now the norm is three tablespoons.

Features of the dilution stage are:

• Alternating proteins and carbohydrates. For one day, only protein foods are consumed. Another day - proteins are supplemented with vegetables.
• You can eat any vegetables, but without overeating. You should not eat foods containing starch.
• Walking becomes more intense - 30 minutes twice a day.

This stage of the Dukan method should last until the desired goal is achieved. Sometimes this can take up to two months. When you reach the desired weight, you can move on to the next stage.

Stage three - final

At the final stage, the diet is diluted with fruits, hard cheeses and bread. On the day you can eat:

• 100 grams of strawberries, 1 orange or 2 peaches;
• a little hard cheese;
• some potatoes, peas or corn;
• bran, drinking and walking still remain a priority in the same amount.

At the third stage of the “Consolidation” diet for weight loss according to Pierre Dukan, you can arrange holidays with a full lunch, dessert and a glass of dry white wine.

How long should the third stage last? The calculation of the Dukan diet at the third stage is that the lost kilograms are multiplied by ten. The resulting figure will indicate the duration of the third phase, towards the end of which the severity of the diet gradually decreases. For example, you lost 7 kg. In this case, the consolidation stage for you should last 70 days.

Stage four – “Stabilization”

The stabilization stage will allow you to consolidate the new weight for a long time. To do this you need:

1. Don't overeat.
2. Eat 3 tablespoons of bran every day.
3. Drink plenty of water.
4. Have one protein day a week.
5. Lead an active lifestyle.

Authorized Products

The effectiveness of the Dukan method lies in weight loss without the feeling of hunger. A French nutritionist has compiled a list of foods that can be eaten without restrictions. In total, the diet includes one hundred products.

Animal products

According to the Pierre Dukan diet, you can eat 72 products of animal origin:

1. Lenten foods - beef, game, rabbit, lean pork, veal.
2. Meat products- turkey, chicken ham, pigeon, meat and liver of chickens and roosters, quail and guinea fowl.
3. It is allowed to eat such types of fish as: red mullet, halibut, bighead, sea bream, flounder, mullet, crab meat, salmon, swordfish, bar, sea bass, burbot, halibut, haddock, blue whiting, pollock, sardine, stingray, mackerel, cod, tuna and hake.
4. Seafood is also allowed: crabs, squid, cuttlefish, shrimp, langoustines, mussels, clams, shells and oysters.
5. Low-fat dairy products: granular cottage cheese, soft cottage cheese, milk, yogurt without additives with sweetener, processed cheese, cottage cheese.
6. Chicken eggs.

Products of plant origin

As for products of plant origin, there are only 28 of them: artichoke, eggplant, broccoli, Brussels sprouts, mushrooms, green beans, zucchini, cabbage, kohlrabi, onions and leeks, carrots, cucumbers, field lettuce, tomatoes, rhubarb, radishes, lettuce, beets, celery, heart of palm, soybeans, asparagus, pumpkin, cauliflower , fennel, spinach and endive.

Diet options

The classic version of the Dukan diet will seem difficult to many. Therefore, the nutritionist has developed several dietary options.

Light version

Dukan called the lighter version, lasting seven days, the “Ladder of Nutrition” and the “Second Front.” The lightweight technique is safe and has no contraindications. It is based on a more gentle diet:

1. You need to drink two liters of water a day.
2. The diet must contain oat bran - 20 grams.
3. Physical activity should also be regular - half an hour a day.

Let's look at the stages of the light diet by day:

1. On the first day of the diet, you can eat eggs, lean meat, and low-fat dairy products.
2. The menu of the second day includes all the products of the previous day in combination with vegetables and potatoes.
3. On the third day, the diet is supplemented with fruits. The only foods you can't eat are bananas and grapes.
4. The fourth day menu is supplemented with two slices of whole grain bread.
5. On the fifth day, you can eat 50 grams of low-fat cheese.
6. The sixth day is supplemented with legumes, potatoes and durum wheat pasta.
7. The seventh day menu may include dessert, wine or beer.

Meals should be frequent and portions small. Every day you will need to eat one and a half tablespoons of bran. To exit the program, you will need ten days and adherence to the diet for the sixth day.

For vegetarians

For vegetarians, nutritionists offer a separate method. It differs from the main version by the absence of meat and fish in the diet.

The menu for vegetarians is based on the same principles as classic version. Meat dishes are simply replaced with vegetable-protein ones:

1. For breakfast - whole grain bread and coffee with milk.
2. For lunch - cottage cheese dessert.
3. For lunch – stewed vegetables with soy steaks.
4. Afternoon snack - omelet.
5. Dinner – tofu pie with apples.

At the third stage of the diet, you can include foods containing starch in your diet.

For pregnant and lactating women

During pregnancy, you can avoid obesity after childbirth by observing the third stage - the final one. Dukan made changes to it to suit the needs of a pregnant woman:

1. The protein fasting was cancelled.
2. Consuming two servings of fruit daily.
3. Use of dairy products 2% fat.

Everything else in the final phase remains unchanged.

During breastfeeding, you can also resort to the third version of the classic Dukan diet with the above-mentioned changes.

Problems and solutions

Any restrictive diet creates a temptation to break the rules. In addition, problems often arise with weight not coming off. The Dukan technique is no exception.

Disruption

The reason for failures with the Dukan diet is a large list of prohibited foods that many people want to eat quite often.

If there is a failure at the initial stage, it must be extended for two days. If the breakdown occurred in the second stage, then you need to reduce your salt intake, drink more water, exercise more, get enough sleep and add an extra protein day at the end of the stage. If there is a breakdown at the final stage, it is necessary to increase physical activity and extend the completion phase by two days.

The weight doesn't go away

There may be several reasons why weight stops and even increases at different stages of the Dukan diet:

1. High salt intake.
2. Vegetable days in the diet.
3. Insufficient water consumption.
4. Premenstrual cycle.
5. Abuse of additional products.
6. Not enough food.
7. Low physical activity.
8. Disruptions.
9. Body resistance.

To avoid weight stagnation, you should replace salt with spices, eat less acceptable foods, and exercise more. You should avoid exercises that increase muscle mass.

Contraindications and side effects

Like any diet, the French nutritionist’s technique has its contraindications. People should not lose weight according to Dukan if:

• kidney diseases;
• hypertension;
• cholelithiasis and cholecystitis;
• intestinal dyskinesia;
• gout;
• atherosclerosis.

A side effect of the Dukan method is a metabolic disorder, when muscles are burned along with fat. To avoid side effects, you need to drink a lot of water.

A lack of carbohydrates can disrupt the conduction of nerve tissue. Sudden weight loss can even cause lung problems. Therefore, you should not get too carried away with fat loss. This can harm the entire body.

Efficiency

The effectiveness of the Dukan protein diet lies in the fact that the lost weight does not return again. You can eat according to the dietary method from several months to six months. During this time, the body gets used to the new diet, and the metabolism normalizes.

Weight loss begins already at the first stage and can amount to 2-3 kg. In the second stage, the weight will come off more slowly – 1 kg per week. In a month, excess fat loss can amount to 18 kg. However, it should be borne in mind that each body reacts differently to a new diet. Therefore the numbers may vary.

Unknown facts

In the medical community, attitudes towards the Dukan nutrition system are very different. Some argue that the Frenchman’s protein diet is a successful commercial project. Others are firmly convinced that the principles of nutrition according to Dukan are dangerous and harmful to human health, and are ineffective.

The author of the method has refuted all the negative reviews many times. He emphasized that calling his diet “protein” was wrong. In fact, protein foods are consumed for only 7 days. The rest of the time, the diet is supplemented with various products.

As for the harm, the nutritionist advises his method only to those people who really suffer from obesity.

For many residents of this or that country, excess weight is a huge problem. For some, the struggle with it lasts a lifetime, some “swim” back and forth, losing and gaining kilograms again, but some still reach their ideal weight and maintain it with all their efforts throughout the entire time.

And for those who are tired of looking at the scales going off scale and sighing desperately, unable to overcome the fat layer on the stomach and cellulite on the thighs, there is a universal salvation and this Pierre Dukan diet. Haven't you heard of her? Yes, maybe this is all because it is popular in Europe, but the CIS countries either did not know about it at all or have only small grains of information. This diet is a salvation from boring rice, buckwheat, kefir and other mono-diets that give imaginary weight loss. The diet is varied, it ideal for those who love delicious food, without being lazy at the same time preparing food yourself.

The motto of the diet: “EAT AS MUCH AS YOU WANT!” Tempting, isn't it? It turns out that food will not be an enemy, but an assistant in the fight against calories and fat, and this is important.

- a famous French nutritionist, doctor, who for 30 years has been actively studying foods and their effects on the body. Working on such a concept as eating behavior, he was able to uncover the secret of ideal weight, as well as the path to achieving it. Pierre Dukan is the author of 19 books, which are the fruits of his many years of experience and practice, but the most important is his miracle bestseller “ I don't know how to lose weight", which was published in 2011, but is already actively read by all his fans who want to lose weight without harm to their health and FOREVER! The book has been translated into several languages ​​and is sold in more than ten countries around the world.

Dr. Dukan Diet is based on the consumption of protein foods, which are easily absorbed by the body and help to lose weight. At the same time, the body is cleansed, all wastes and toxins are removed, metabolism goes well. The main products of the diet are meat, fish, vegetables and, most importantly, bran. The most attractive and convincing is the duration of the diet; it depends on the number of kilograms of excess weight, the time during which they will go away and the characteristics of your body.

Before Dukan diet will be started, worth it find out your optimal weight, which is worth striving for. This can be done using services that are easy to find on the Internet. You can enter all the necessary parameters (current weight, desired weight, weight loss attempts, height, pregnancy, etc.) and get the IDEAL weight figure for you. As you can see, everything is individual. Plus, you will receive a “ruler” that will help you follow the diet in stages: each stage will be calculated by duration and weight loss, which will make it very easy to control the duration of weight loss.

So, let's move on to the stages into which the Dukan diet is divided. There are only 4 of them. Read more about each.

Stage No. 1 called “Attack”

Based on the name, you can understand that we will attack extra pounds, provoking their rapid and significant loss. This is the shortest and most progressive period of Dr. Dukan's diet. Its duration is calculated as follows:

If you have an extra 5 kg or less, the “Attack” will last a couple of days
Have you gained 5-10 extra kg? Then we attack kilograms for 3-5 days
If there are more than 10 kg extra, then the stage is delayed for 5-7 days, well, maximum 10

During this period, you can only eat protein: meat, fish, low-fat dairy products and eggs. During all this time, up to 6 kg of weight can be lost without much effort.

Now let's take a closer look at the products that we will use to attack the weight.

You can eat:

1. Any lean meat: veal, rabbit, beef, horse meat (all meat except entrecote and fillet), rabbit. Pork and lamb are taboo! Prepared without a gram of oil.
2. Liver, kidneys, lungs - any beef, veal, poultry offal, as well as the tip of a beef tongue.
3. Any bird other than duck and goose must be without skin.
4. Skinless ham with a fat content of 2 to 4 percent.
5. Any fish, regardless of cooking method.
6. Eggs, but no more than 2 yolks, whites in unlimited quantities. If you have high cholesterol, limit your consumption of yolks to 3-4 per week.
7. Dairy products, low fat. You can also use 0% fat milk powder, but not more than 3 tbsp. per day.

All this should be cooked without adding oil and fat, You can eat as much as you like whenever you want, calorie counting does not take place.

Some foods should be consumed in moderation:

• coffee and any teas;
• vinegar and soy sauce;
• any greens, cumin, maximum one and a half onions per day and other spices;
• gelatin, baking powder, yeast and agar-agar;
• a pair of gherkins, can be used as a seasoning;
• lemon juice for dressing;
• salt and mustard - just a little, otherwise excess water will not leave the body;
• zero-calorie sugar substitutes (non-fructose, glucose and sorbitol, etc.);
• diet drinks;
• you can eat 8 crab sticks;
• As an oil, you can use paraffin oil (1 tbsp), because it is not high in calories, envelops the intestines, allowing it to normalize its function, and improves stool. Do not use for frying, do not heat, ideal as a salad dressing.

In any case, it is MANDATORY:

1) Eat 1.5 tbsp. l. oat bran per day
2) Light exercise and daily 20-minute walks
3) Drink 2 liters of water (tea, coffee counts)

If you feel a bad taste or smell in your mouth, don't worry, this is completely acceptable and means you're on the right track. You can move on to the second stage.

Stage #2 – Alternation or Cruise

This stage lasts until the scale arrow shows you the desired, optimal number. The peculiarity of this period is that protein days alternate with protein-vegetable days.

Diet of Pierre Dukan offers to choose your own alternation - 1/1, 2/2 or 5/5. For people with significant excess weight, it is advisable to adhere to the 5/5 scheme; for those who are slightly overweight, 1/1 is optimal, so it will be easier for the body and for you.

List of prohibited vegetables (starchy and not only):

Avocado, all legumes, no green beans, peas, corn, potatoes, lentils, olives and olives, as well as all types of cereals and pasta. Artichoke has not yet been classified in any food group, so its consumption should be kept to a minimum.

All other vegetables are okay, but carrots and beets should be eaten in small quantities, as they contain sugar. For variety, you can include 1 tbsp in your diet. tomato paste (ketchup), as well as 0% yoghurts with fruit.

For cooking, you can use all the products from the “Attack” stage, which should be eaten there in moderation.

The innovations are as follows:

1) Now we eat 2 tbsp of bran. l. per day.
2) If necessary, then one tbsp. Wheat bran will help with constipation.
3) Dairy food should not exceed 1 kg, control this.
4) The same water 2l.
5) And now you need to walk for at least half an hour.

By alternating proteins with vegetables, you will normalize metabolism; water will leave the body, removing waste, toxins, fat and salts. As soon as you notice that the needle on the scale has reached the desired number, you should move on to the stage called “Consolidation”.

Stage No. 3 – “Consolidation” or “Weight Consolidation”

This phase will help you consolidate the results obtained and it will last based on the lost kg. That is, if you lost 5 kg in the second stage, then Consolidation will last 50 days, 10 kg - 100 days, etc. It turns out that for one lost kilogram 10 days of the 3rd stage.

Having gone through the two previous stages, do you want variety and something new? Please! Now you can afford 40 grams of hard cheese, which contains no more than 40% fat in dry matter. The lower the fat content, the more cheese you can eat.

You can also have a couple of slices of rye bread, one unit of fruit (except bananas, cherries, cherries and grapes), and a couple of slices of watermelon or melon.

As for meat, you can now eat fried pork, bacon and lamb in any quantity.

And a couple more bonuses: now you can indulge in a portion of starchy vegetables once a week, and also organize a “stomach holiday”, which allows you to eat any first, main course and dessert (aperitif - a glass of wine with cheese). But all this must be eaten in one sitting, for breakfast or lunch.

Now let's divide the entire stage in half. For example, you must adhere to 80 days Consolidation. The first part is 40 days: you can have one serving of starchy foods and one “feast” per week, but for the next 40 days you can feast and eat starchy foods a couple of times a week.

What do we mean by concept starchy? Here is the list and quantities allowed for consumption:

- Pasta. You can eat about 220 grams of them. season with natural tomato paste and onions, or sprinkle with a small amount of Parmesan cheese.

- Whole wheat, and also couscous And wheat bulgur and is allowed in the amount of 200 g.

- Lentils. It can be 200-220 grams, it helps stabilize weight due to the content of slow carbohydrates.

- Beans, peas And chickpeas very nutritious, you can have a little of them too.

- Rice And potatoes It is necessary to consume it very rarely, in small portions of 125 grams (potatoes must be in their jackets). Whole grain rice can also be consumed in an amount of 220 grams.

What not to do:

1. have two feasts in a row
2. demand extra - have a sense of proportion

Choose for yourself one day a week, so to speak, a protein fasting day, so that all the extra calories can easily go away and let this day always be the same, for example, Thursday.

Bran now needs to be eaten up to 2.5 tbsp. per day and walk at least 25 minutes per day.

Stage No. 4 – “Stabilization”

Well, now we have come to the final stage called “ Stabilization». It has some rules, following which you will not gain weight throughout your life, the main thing is to stick to them. 1 . Eat as before, but controlling the amount of food. It's better to have more protein and vegetables, do not overdo it with fruits, cheese, bread and starchy foods. 2 . Stay true to one protein fasting day and the weight will never come back. 3 . Water at least 2 liters. 4 . Walk daily for at least 20 minutes. 5 . Walk more, forget about elevators, escalators, and if you can, get off the minibus a stop earlier/later and walk to home/work. Check it out! 6 . Bran should be eaten 3 tbsp. per day and every day.

Recipes for the Dukan Diet

There are a lot of recipes on the Internet for adherents of the Dukan diet, and so that you don’t think that it is boring and monotonous, try preparing several dishes.

Necessary:

Add a little salt to the starch and bran, add baking powder and mix thoroughly. In another vessel, mix kefir, eggs and cottage cheese. We combine everything, mix and put it in the form. Bake in the oven for 20-30 minutes.

Pairs perfectly with lightly salted salmon and cucumber.

Which diet to choose for yourself is the most current question for those who decide to lose a couple of kilograms or significantly reduce their weight. Nowadays, there are many different dietary options available.

One of the common nutritional systems that nutritionists are increasingly choosing is the Dukan Diet. This technique was developed by French nutritionist Pierre Dukan. Thanks to this diet, extra pounds come off easily and do not return for a long time, without causing much harm to your health.

The main principle of the Dukan Diet is the consumption of protein products of plant and animal origin.

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Important points when following this dietary system

Drink purified water, at least 1.5 liters.

Perform feasible physical activity for 30 minutes.

Include oat bran in your daily diet.

How to use oat bran according to the Dukan diet

Bran is the main component in the nutritional system of this diet. By absorbing fluid in the intestines and, accordingly, increasing in volume, they create a feeling of satiety.

For each phase of the diet, a certain amount of bran taken in tablespoons is established.

• I – 1.5
• II – 2
• III– 2.5
• IV – 3

Bran is not very pleasant to the taste, but due to its property of not affecting the taste of products, it is recommended to use it in various dishes (soups, porridges, casseroles).

Phases of the Dukan Diet

Protein diet, menu for every day

Based on four phases, each of which is designed to achieve a specific result.

Phase I - "Attack"

The breakdown of accumulated fats in the body begins. The duration is directly proportional to excess weight at the time of starting the diet and the weight that needs to be achieved.

The duration varies from a couple of days to a week, the maximum allowable period in extreme cases is 14 days. During this period, only protein-containing foods are allowed to be eaten.

List of acceptable products:

• Fish.
• poultry meat.
• chicken and quail eggs.
• dairy products.
• Yogurt.
• Seafood.

It is prohibited to use:

• pig meat.
• Beef.
• Lamb.
• Rabbit meat.
• goose and duck meat.
• glucose (can be a substitute).

Dukan protein diet

All products must be steamed, boiled or barbecued. Portion sizes are not limited. Minimize salt intake.

It is allowed to add flavor to dishes using garlic, lemon juice, mustard seeds, vinegar, and onions. You should definitely include 40 grams of oat bran in your daily diet, drink purified water, take walks and load the body with feasible physical training (sports, walks).

Attack of the protein diet

The Dukan diet is based on going through four stages of weight loss. The first of them provides a weekly diet, most of which includes protein foods.

This period is quite motivating, but at the same time very tough and strict in terms of food restrictions. Such a weekly attack on the body will allow you to burn subcutaneous fat as much as possible and, accordingly, reduce the amount of excess weight.

1st day

Breakfast – boiled chicken egg, warm unsweetened tea.

Lunch – boiled meat.

Afternoon snack – 250 ml of kefir with 1% fat content, oat bran.

Evening – steamed fish, fermented baked milk.

2nd day

Breakfast – 200 ml of warm milk with low fat content, egg omelet.

Lunch – a serving of chicken broth.

Afternoon snack – oat bran and 200 ml of classic low-fat yogurt.

Evening – boiled chicken fillet, hot herbal tea with honey.

3rd day

Breakfast – shallot egg, bread, coffee.

Lunch – steamed fish cutlets.

Afternoon snack – bran, 150 ml of yogurt.

Dinner – fish baked in the oven, herbal decoction.

4th day

Breakfast – omelet, green tea without sugar.

Lunch – steamed chicken cutlets.

Afternoon snack – kefir with oat bran.

Evening – a portion of grilled turkey, warm milk.

5th day

Breakfast - boiled quail eggs, hot unsweetened tea.

Lunch – broth from low-fat fish.

Afternoon snack – oatmeal and low-fat kefir.

Dinner – fish steak cooked in a slow cooker without adding oil, warm herbal tea.

6th day

Breakfast – cottage cheese casserole in a slow cooker, cocoa without sugar.

Lunch – chicken ham, grilled mushrooms.

Afternoon snack – a glass of kefir, bran.

Dinner - vegetable salad, seafood.

7th day

Breakfast – egg omelet, hot drink tea.

Lunch – lean meat broth.

Afternoon snack – bran with yogurt.

Dinner – chicken fillet, kefir.

Although this menu is not very diverse, thanks to well-chosen products it enriches the body with all the vitamins and nutrients necessary for normal functioning.

At the moment of the attack, dry mouth and general weakness may appear.

Phase II – “Cruise”

Achieve true weight by alternating protein foods with vegetables.

Attack of the Dukan Protein Diet

Authorized products:

• lean pork and beef.
• poultry meat without skin.
• low-fat dairy and fermented milk products.
• yogurt made from natural ingredients.
• vegetables.

• meat of fatty animal breeds.
• vegetables containing starch (beans, rice, potatoes, corn).

The duration of the phase is calculated according to the presence of excess weight that needs to be lost.

If the goal is to reduce weight within 10 kg, then the alternation of consumed products is carried out every other day or every three days. If necessary, lose weight up to 30 kg - alternation occurs every five days.

Phase III – “Consolidation”

Consolidation of the diet and a gradual return to the usual diet that preceded the diet. Products that contain starch, pasta, bakery products, fruits, and sweets are gradually being introduced. Once a day for a week, you are allowed to eat any food without restrictions.

Phase III – Consolidation

Phase IV – “Stabilization”

It is allowed to consume all foods without overusing unhealthy foods. Their absorption is allowed twice in seven days. The interval is at least 3 days between taking these dishes.

Be sure to do a fasting day once a week on protein-containing foods. This stage has no time limit. You can stick to it for a very long time or make it your main diet.