Dukan Express Diet “Ladder” - menu, reviews and results

The popularity and effectiveness of the diet of the Frenchman Pierre Dukan is confirmed by reviews of hundreds of thousands of grateful fans. The essence of nutrition “according to Dukan” comes down to consuming large amounts of protein with a sharp limitation of fats and the exclusion of carbohydrates from the menu. As a result of adjusting the diet, it is possible to get rid of excess fat without damaging the muscle corset. If you stick to a diet to the end and adhere to simple nutritional rules for the rest of your life, excess weight will never return to a person.

Recently, Dr. Dukan developed a new weight loss system, which was called the “Dukan diet light” (author's name - Ladder), or a lighter version for those who want to lose extra pounds. The new nutrition program is designed for seven days. To appreciate the benefits of the new product, it is worth taking a closer look at the first development of the French nutritionist.

Dukan's Ladder Principle

“The Ladder” is not such a strict nutrition program as the protein weight loss method presented by the same author. The average rate of weight loss per week is about 700 grams. The diet got its name “Staircase” due to the fact that it is divided into 7 conventional steps. Each step is 1 day in the weight loss program. Each new day, the nutritionist allows you to introduce 1 product, thus gradually expanding the menu.

The weekly diet is structured according to the following plan:

The first day of the week is Monday, the diet should consist exclusively of protein foods. The doctor allows you to eat lean meat. On this day, lamb, beef or pork, as well as semi-finished meat products, are absolutely prohibited. You can eat low-calorie dairy products (with the exception of cheeses). You should also not include yoghurts containing sugar, fruits or other additives in your menu.
On the second day, you can diversify your menu with vegetables. Any plant food is allowed, except potatoes, beets and carrots. You can season vegetables with soy sauce and lemon juice. Vegetable oil is not used, the same goes for mayonnaise.
On Wednesday you can include any two fruits in your menu. Prohibited: grapes, mangoes, figs, bananas, dates and dried fruits. You should limit your portion of fruit to 150 grams per day.
The fourth day involves expanding the menu with bread. Preference should be given to bread baked from premium wheat flour, but without added sugar and yeast. You can eat no more than 60 g of bread per day. Fruits should also be limited; on Thursday, no more than 100 g are eaten.
The fifth day can be called a cheese day, since the author of the method allows you to eat, in addition to the main products, a piece of cheese weighing no more than 50 g. Preference should be given to homemade varieties of cheese, preferably feta cheese. The fat content of hard cheese should not exceed 20%.
On Saturday the menu can be considered quite varied. On this day you are allowed to eat a portion of porridge, durum wheat pasta or a bean dish. A serving should not weigh more than 150 g.
The last day of the week has the most varied menu. All foods are allowed, except sweets, fatty and fried foods, and semi-finished products. A glass of wine is allowed. You should not overeat large amounts of food.

New Dukan Diet “Nutrition Ladder”

The world-famous French nutritionist Pierre Dukan presented his new book, which he gave the promising title “The Nutrition Ladder: The Second Front.” It is considered a real revolution in dietetics.

In the announcement of his new work, Dr. Dukan noted that he had deployed a 2nd front in the battle against excess weight. He emphasized that with the help of the 1st front (the well-known 4-stage diet), millions of people were able to lose weight. But, unfortunately, it turned out that the motivation and effort necessary for high-quality weight loss were not “up to the shoulder” for many. So, the Dukan Diet “Ladder of Nutrition” turned out to be a wonderful solution for people with insufficient motivation and willpower.

Duration of Dukan's Ladder

As for the duration of Dukan's Ladder, it can be practiced depending on how much weight a person wants to lose. Bran is a must-have product. They should be consumed throughout the entire weight loss process.

It is equally important to take walks, which should take half an hour or more a day. The author of the method teaches his followers not to give up the diet immediately after achieving the desired results. Otherwise, the weight can come back very quickly.

It is necessary to achieve stabilization of body weight correctly. Each kilogram of weight lost must be multiplied by 10 days. That is, if a person has lost 3 kg, then for 30 days he needs to eat those foods that are allowed on the sixth day of the “Ladder”. It is important to have a protein fasting day once a week and consume oat bran daily. We must not forget about walking, which in the “Stabilization” phase of the “Staircase” diet should last at least 20 minutes a day.

Advantages of the "Staircase"

The Dukan diet “Ladder of Nutrition” attracts with the following advantages:

A variety of approved foods prevents the accumulation of excess protein.
If the body is healthy, side effects such as kidney or digestive problems are excluded.
The food basket attracts with its variety. In addition, every Sunday you are allowed to have a “feast”: eat whatever you want.
The lightweight express version gives more freedom in choosing food, but involves higher physical activity: long walks or a set of exercises. This is necessary in order to establish a balance between calories eaten and calories spent.
A new eating method can be practiced for as long as you like: from 7 days to a month or more.
The weight comes off gently and gradually, approximately 700-1000 g in 7 days.
From the old version of unloading, two basic rules migrated to the new one - regular walks and oat bran at each step.
The Dukan express method is different in that the list of allowed products expands every day, and after the desired result is achieved, you just need to consolidate it.

Who is the Dukan Express Diet suitable for?

The Dukan Express Diet can be recommended to the following categories of citizens:

People who followed a diet and successfully lost weight, but some of it returned. You can use the proposed express diet to get rid of the gained kilograms if you do not want to switch to a full-fledged weight loss program.
People who are unable to limit themselves to eating their favorite foods for a long time.
People who want to lose weight smoothly and without harm to their own health.
People who are at risk of exacerbation of chronic diseases due to stricter diets.
Women who want to lose weight after childbirth and are no longer breastfeeding.
Overweight teenagers.

New express program for those who want to lose weight

Pierre Dukan recently developed a new weight loss program designed for 7 days. The ladder is an ideal option for those who are familiar with the Dukan nutrition system, but cannot adhere to long-term restrictions.

A distinctive feature of the new “Ladder” diet is more gentle requirements for the daily diet, slower weight loss compared to the traditional protein program. The duration of the light version depends on the amount of excess weight.

The Dukan Ladder Express Diet is based on the following principles:

daily water intake – at least 2 liters;
every day you need to eat 20 grams of oat bran;
no alcoholic drinks;
regular physical exercise for ½ hour daily.

The “Ladder” program - for 7 days a week a person eats a certain set of foods, while not forgetting the above rules. Anyone who wants to lose weight figuratively moves up the stairs towards their goal.

List of approved products

You can eat the following foods during the Dukan Express Diet.

Meat:
beef (steak, tenderloin, roast beef, tongue, escalope), veal (kidneys and liver), turkey, chicken and pork ham, basturma and jerky.
Fish
: catfish, cod, halibut, hake, haddock, flounder, dorado, saury, pike, mullet, trout, sprat, sardines, carp, tuna, sturgeon, salmon, stingray.
Read also: Low-fat varieties of cheese: how to choose, whether you can eat it on a diet, list of varieties, calorie content and BJU
Seafood:
crab sticks, crab meat, sea fish caviar, scallops, squid, lobsters, oysters, mussels, cuttlefish, crayfish, lobster, sea urchin, whelk, shrimp.
Poultry meat:
chicken, ostrich meat, turkey, quail, guinea fowl, chicken liver.
Eggs:
quail, chicken.
Dairy products:
all low-fat cheeses, cottage cheese. Kefir, milk, yogurt, processed cheese, curd cheese with 0% fat content.
Vegetables:
beets, carrots, zucchini, eggplant, asparagus, soybeans, lettuce, spinach, tomatoes, pumpkin, sorrel, cucumbers, chicory, celery, onions, green beans, turnips. Cauliflower, broccoli, white cabbage, kohlrabi, Brussels sprouts, red cabbage and other varieties.
Mushrooms:
any.

How to diet properly

The drinking regime should be about 1.5-2 liters of filtered water per day. It can be either a regular dining room or a mineral water.
It is necessary to include oat bran in your diet every day to prevent such problems as constipation.
You definitely need to supplement your menu with vitamins that replenish the balance of nutrients in the body. This is especially important in the first stages.
It is recommended to spend at least half an hour outdoors every day. Walking will help you lose weight and improve your overall health.

Basic diet rules

Physical activity should be regular. You need to walk at least 20 minutes a day.
To burn maximum calories, you need to stop using the elevator and escalator. The stairs must be climbed on foot.
On the first day of the “Ladder” diet, very little fiber enters the body, so you must drink at least 1500 ml of water.
The drinking regime should be observed throughout the diet. You need to drink about 2 liters of water per day. This volume includes teas, liquid from soups, and juices.
Oat bran must be included in the daily menu on a mandatory basis. They help normalize digestion, cleanse the intestines and have sufficient nutritional value.
When the desired result is achieved, it must be consolidated. You should adhere to proper nutrition for a certain period of time (10 days for each kilogram lost). These days are considered consolidating.

The menu may consist of the following dishes:

Protein products;
Fruits and vegetables (with the exception of grapes and bananas);
Low-fat cheese – 1 serving;
Whole grain bread – 2 slices;
Products containing starch - no more than 200 g per day.

Classic 4-phase weight loss system

The protein nutrition system of P. Dukan, which has taken root in Russia, is designed for 4 phases, each of which has its own rules:

“Attack” is the beginning of the diet. It is allowed to consume all low-fat animal protein products: fish, chicken, eggs, beef, seafood and milk with a maximum fat content of 1.5%. During each day you need to drink at least 2 liters of water (tea, soup, broth and dairy products are included in this volume). You cannot eat cereals, vegetables, fruits, sugar and other prohibited items. The most important thing is that there are no restrictions on protein portions, you can eat at any time of the day or night in any quantities, but... only allowed food. Chicken, turkey, and cow meat can be baked, boiled and stewed (oil is prohibited!), seasoned with any spices. Sugar is replaced with low-calorie sweeteners (Sladis, Stevia, FitParad, etc.). Correctly following the menu developed for Attack allows you to lose up to 10 kg;
Stage 2 “Alternation” (“Cruise”). The menu for this phase is based on alternating days with pure protein consumption and days when you can consume permitted types of vegetables in addition to protein foods. Starchy foods should not be eaten throughout the diet (potatoes, corn and legumes). Be careful with sweet vegetables - carrots and beets. The person chooses the number of days of each period himself, for example, 2 after 2 or a protein day - a day with vegetables. Losing excess weight occurs more slowly on a Cruise, on average by 750-1000 grams per 7 days, and the duration of the 2nd stage depends on the speed at which the person losing weight reaches their correct weight;
Consolidation of the achieved weight. The duration of this phase depends on the number of kilograms that are lost, multiplied by 10. Example: someone who has lost 20 kg should maintain their result for 20*10 = 200 days. During this period, you can already eat fried pork meat without skin, 40 grams of hard cheese, 2 slices of rye bread, 1 fruit. Vegetables can now be eaten daily;
The fourth stage is called stabilization and represents a normal healthy diet, but with minor nuances. Once every 7 days you need to do a pure protein day with 2 liters of water. The second rule concerns oat bran - you need to eat 3 tbsp of it daily. spoons

Express diet menu for 7 days

First day.
Monday. Protein food according to the “Attack” phase menu.
Two boiled eggs.
Chicken drumstick without skin.
Milk (glass).
Minced fish cutlets with bran.
Second day.
Tuesday. Protein and vegetable day according to the menu of the “Cruise” phase.
A glass of yoghurt with bran.
Steamed broccoli. Steamed chicken cutlets.
A glass of kefir.
Chicken giblets stewed with carrots and onions.
The third day.
Wednesday. Protein-vegetable day with the addition of fruits according to the “Consolidation” phase menu.
Boiled chicken egg, pepper.
Beef tenderloin goulash. Cabbage stew.
A glass of kefir. Apple.
Fish baked in the oven. Vegetable Salad.
Fourth day.
Thursday. A menu with a predominance of protein foods, supplemented with fruits, vegetables and whole grain bread (no more than 60 g).
Yogurt, a piece of bread.
Borscht cooked in chicken broth, boiled chicken fillet.
Cottage cheese with orange.
Mushroom puree soup with vegetables.
Fifth day.
Friday. In addition to the products allowed on Thursday, you can add cheese.
Sandwich with tomatoes and chicken.
Vegetable soup. Beef cutlets.
Yogurt, berries.
Chicken meat roll, grilled vegetables, egg.
Sixth day.
Saturday. The menu is complemented with pasta or a cereal dish.
A glass of kefir. Cottage cheese.
Peppers with vegetable filling. Chicken drumstick.
Cheese casserole. Pear.
Fish soup. Cabbage salad.
Seventh day.
Sunday. You can eat any product you want once a day.
Read also: Diet for the kidneys. Principles and menu of treatment table number 7
A glass of kefir. Bran.
Pasta with minced meat. Cheesecake.
Low-fat yogurt.
Vegetable salad, grilled meat, glass of wine.

Steps "Stairs" from Dukan with menu options

The “staircase” is divided into 7 steps:

Day 1, Monday - protein day, when you are allowed to eat any protein-rich foods, plus 1.5 tbsp. l. bran per day. During these days you can cook chakhokhbili, cheesecake, shirataki spaghetti seasoned with Bolognese sauce or eggs with cod liver.
2nd express day, Tuesday - proteins + vegetables, with the exception of starches and legumes (potatoes, beans and beans). The obligatory dish these days is 1.5 tbsp. l. oat bran. Menu options for Tuesday: carrot cake with ginger, borscht with meatballs, mushroom and cheese pie, cottage cheese with goji berries.
Day 3, Wednesday - vegetables and proteins are allowed in unlimited quantities, but the diet is diluted with 150 g of fruit (any except grapes and bananas). The usual norm of oat bran is not excluded from the menu - 1.5 tbsp. l. As reviews confirm, this is the beginning of one of the most favorable periods, when the diet is quite rich and nutritious, and the fasting diet using the express method is easily tolerated. On Wednesday you can cook: chicken with mushrooms or mushroom stew, carrot cake or sugar-free fruit dessert.
4th day, Thursday - add 45 g of whole grain bread to proteins, vegetables and fruits. Oat bran - in the same quantity as before (1.5 tbsp.). You can serve: soufflé or jelly with lime and mint, chicken with seasonings and salt, mackerel in tomato sauce.
Day 5, Friday - add 40 g of cheese with a fat content of no more than 20% to proteins with vegetables, bread and fruits. Food options: fish and tofu soup, cheese sandwiches, oatmeal bran cookies. Don't forget about the mandatory 1.5 tbsp. l. oat bran.
Day 6, Saturday - add 220 g of potatoes, pasta, cereals, legumes or any starch-containing ingredients to proteins, vegetables, bread, fruits and cheese. 1.5 tbsp. l. oat bran is a must. In addition, you can cook: home-made ham, jellied meat or chicken cutlets. Addition to main courses - mashed potatoes, for a snack - candied ginger.
Day 7, Sunday - the express diet allows you to eat whatever you want: vegetables and fruits, proteins and starchy foods.

Cons and contraindications

Among the disadvantages of the “Staircase” express diet from Pierre Dukan, the following points can be highlighted:

Since protein foods do not contain enough fiber, this can lead to intestinal problems.
It is possible to increase the level of cholesterol in the blood, which also provokes an abundance of protein foods.

You cannot follow the “Staircase” diet if you have the following body conditions:

Tendency to constipation.
Atony and intestinal dyskinesia.
Diabetes.
Gout.
Cholelithiasis.
Kidney diseases.
Atherosclerosis.
Ulcer of the stomach and duodenum.
The period of bearing a child.
Lactation.
Pregnancy planning stage.

Pros and cons of the Dukan protein program

Dukan has developed a unique nutrition system that has a number of advantages:

rapid disposal of fat reserves, especially at stage 1;
consumption of healthy and safe foods;
the ability to stick to a diet at home, while traveling, or at work;
There is no need to calculate calories; you can eat any portions at any time of the day.

Dukan's development also has its disadvantages:

During the Attack, the human body consumes little fiber, so constipation is possible. That is why the volume of liquid consumed cannot be less than 2 liters;
Eating large portions of protein can lead to an increase in cholesterol levels in the bloodstream;
On protein days, the intestinal microflora suffers from a lack of fiber.

The French nutritionist does not recommend that pregnant and lactating women, teenagers and children with liver and kidney diseases stick to their diet. And one more thing - throughout the entire period of following the Dukan program, you need to take vitamin and mineral supplements.

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Reviews about the light diet

Reviews about the lightweight version are most positive. This was confirmed by those who tried the light menu for themselves. The process of losing excess weight is more relaxed and does not cause psychological discomfort or unwanted complications.

The classic Dukan diet, which I was on for a month, did not suit me. I felt bad on it. Chicken still makes me sick. I managed to lose 3 kg, which I gained back in a few months. I really like the Nutrition Ladder. The weight comes off slowly but surely. I feel great!

Using the light version, I managed to lose 4 kilos in a month. It turns out that 1 kilogram was spent per week. The diet is not starvation, “goodies” and hearty meals are allowed. I like it.

I stuck to the “Staircase” after the New Year holidays for 2 weeks to lose a couple of kilograms. It took 2.5 kg. I am very pleased.

I switched to the express version after the classic diet. It seems to me that during the classics I lost weight faster. But here the diet is more varied for me.

The Dukan Diet Light is loved by many. Positive reviews confirm that this way you can lose weight without feeling discomfort. There are no unpleasant sensations from the stomach and intestines, the skin becomes smooth and clean after the restrictions.

The Nutrition Ladder is an interesting and easy weight loss method that is considered an excellent addition or alternative to the classic Dukan diet. If there are no contraindications or side effects, you can try this nutritional system. Let your climb up the steps to slimness be pleasant and effective!

How to eat while dieting

In addition to a specially designed menu, the diet contains a list of permitted foods. These include:

Seafood (clams, crabs, mussels, sea urchin, cuttlefish, etc.).
Mushrooms (all edible).
Quail and chicken eggs.
Lean meat and meat products, offal (ham, veal liver, tongue, kidneys).
Vegetables (all greens, asparagus, zucchini, carrots, beets, onions, tomatoes, soybeans, green beans, pumpkin, radishes, cabbage, turnips).
Fish (trout, salmon, saury, pike, perch, catfish, flounder, haddock, halibut, cod).
Dairy products (kefir, skim milk, cottage cheese, yogurt, cheesecakes, low-fat cheeses).
Poultry (turkey, ostrich, quail, guinea fowl, chicken by-products).

In order not to overuse the variety of permitted foods, a weekly Dukan express diet for 7 days was developed. Its menu contains a list of products designed for every day + the obligatory addition to each day of 1.5 tablespoons of bran.

Monday (protein day)

Any products containing a high protein content are allowed for consumption. On this day you can cook spaghetti with your favorite sauce, chakhokhbili, cod liver and egg salad. You can brighten up your tea party with everyone’s favorite dessert, cheesecake. During the day, it is important to drink enough clean drinking water, and also not to forget about physical activity.

Tuesday (protein-vegetable day)

On this day, you should exclude beans and potatoes, which contain a high amount of starch. One of the menu options for the second day of the Dukan “Staircase” diet would be borscht with meatballs, green vegetables, tomatoes, and bell peppers. For dessert, ginger pie with carrots, goji berries with cottage cheese, cheese pie with mushrooms are suitable.

Main contraindications

In order to avoid the negative consequences of any diet for health, it is important to familiarize yourself with the contraindications before starting it. There are also a number of certain prohibitions for this type of diet. These include health problems such as:

peptic ulcer of the gastrointestinal tract;
diabetes;
chronic constipation as a result of intestinal atony;
cholelithiasis;
renal failure;
atherosclerosis;
pregnancy, breastfeeding.

Since, while on the above-mentioned diet, the body may experience a deficiency of fiber, which in turn can have a detrimental effect on a weakened body that has at least one of the listed disorders. And eating foods containing high amounts of protein can significantly increase blood cholesterol levels.

How to get out of a diet correctly

A certain diet for seven days leaves a special imprint on the state of the body. The production of certain enzymes necessary for the already familiar way of eating begins. Therefore, in order to avoid digestive system failure, exiting the Dukan Diet “Ladder of Nutrition” should be as gentle and unnoticeable as possible for the body.

First of all, it is important to focus on maintaining the results obtained. The longer the duration of the protein nutrition system, the longer the recovery period should be. Since this type of diet involves a limited amount of carbohydrates, therefore, the risk of regaining lost kilograms increases. To do this, it is important to know that the daily intake of carbohydrates is no more than 60 grams, if this is exceeded, the next day should be a fasting day.

Additional physical activity, which should be regular, at least three times a week, will help speed up the long process of leaving the protein system. In this case, the daily intake of carbohydrates can be doubled, and the drinking regime can also be observed. High-calorie sweets and desserts in the form of cakes, like other confectionery products, are allowed to be consumed no more than once a month.