Dukan diet - Attack phase (weekly menu)

General information

The principle of the Dukan diet is based on the consumption of protein foods that are easily absorbed in the body, which helps to quickly lose excess weight. In addition, in the process of losing weight, the gastrointestinal tract is cleansed of accumulated waste and toxins, as well as metabolism improves. The fundamental products of this method are bran, vegetables, lean fish, lean meat (chicken, turkey).

When losing weight, it is important to first study the list of permitted and prohibited foods that will help bring the person losing weight closer or, conversely, further away from the cherished number on the scale.

If you need to lose 2-4 kg, a special Dukan express diet for 7 days has been developed, which is designed to speed up your metabolism to quickly obtain the desired effect. At the same time, it is strictly forbidden to independently increase its duration, since this can cause serious harm to health. If you are 5-10 kg overweight, you should pay attention to the Dukan diet for a month, which involves gradual weight loss while maintaining a proper diet and exercise.

Due to the fact that low-carbohydrate protein foods do not contain excess calories, they perfectly satisfy the feeling of hunger and maintain high performance and concentration throughout the day.

In order to increase the effectiveness of weight loss, while following the Dukan diet, you should adhere to the following requirements:

• Do morning exercises every day, take walks for at least 20 minutes;
• increase the consumption of clean water to 2 liters per day;
• include oat bran in your daily diet, and their amount directly depends on the stage of the diet.

According to studies, the effectiveness of losing weight using this method has been proven by professionals. As a rule, the loss of excess body weight varies from 0.5 to 30 kg or more, while in 83.3% of cases, 6-12 months after the end of the protein diet, weight stabilization occurs.

The duration of the diet directly depends on excess weight and the individual characteristics of the body.

Depending on the type of ingredients used, the protein method is of the following types:

• Dukan meat diet;
• vegetarian.

The developed Dukan nutrition method consists of four phases:

• "Attack";
• "Alternation" or "Cruise";
• "Pinning" or "Consolidation";
• "Stabilization".

Each stage has its own menu, duration, list of prohibited and acceptable products.

Advantages and disadvantages of the technique

The Dukan diet involves using exclusively natural healthy ingredients that enrich the body with essential vitamins and minerals. However, such a nutrition system has some pros and cons, contraindications that are important to consider in the process of losing weight.

Advantages of the technique

1. Stabilization of weight and maintenance of results for a long time.
2. Safety.
3. High efficiency. If you follow the diet and basic requirements, weight loss per week will be from 1.5 to 6 kg.
4. There are no restrictions on the amount of food consumed and on the time of eating.
5. Significant weight loss from the first days.
6. A wide list of products, the use of which allows you not only to quickly lose weight painlessly, but also to prepare delicious culinary masterpieces without compromising your figure.

The Dukan protein diet eliminates the possibility of using special chemical additives for weight loss, which have a destructive effect on the body.

The Pierre Dukan diet, among other methods of losing excess weight, has a distinctive feature - it can be carried out at home, at work, on a business trip, at a resort or even in a restaurant. To do this, it is enough to know the permitted products by stages.

Cons of a protein diet

1. Limited fat intake. At the same time, their deficiency in the body can lead to deterioration of the skin condition, the development of atherosclerosis, disruption of cholesterol metabolism, inhibition of reproductive function, and deterioration of the nervous system.
2. Imbalance of the diet, the need to take vitamin and mineral complexes throughout the entire period of weight loss.
3. The difficulty of adapting the body to a new diet, as a result, a person’s performance decreases and fatigue increases.

The Dukan diet necessarily requires the daily consumption of oat bran.

Often in settlements remote from the city it may be difficult to purchase this product, which is why before you start losing weight, you should first stock up on it. This will eliminate the dependence of losing kilos on the delivery time of bran.

Bran on the Dukan diet

It is not entirely correct to say whether oat bran can or cannot be consumed during the Pierre Dukan diet. If you are at least a little familiar with this food system, then you probably know that this particular variety is a very important element of it and is definitely not included in the list of prohibited products. Why is this the case?

First of all, this is due to the fact that oat bran can absorb moisture approximately 25 times its own weight in volume. And after a serving of such porridge, washed down with water or unsweetened tea, you will very quickly feel full. In addition, your body will receive a large amount of slow carbohydrates, which are gradually released throughout the day and supply you with energy, despite all dietary restrictions. In addition, they have an extremely positive effect on the functioning of the intestines and contribute to the process of its natural cleansing, gluing together pieces of undigested foods.

But eating such a product without knowing what can complement its bland taste is quite difficult. And each meal, in turn, should still be enjoyable so that you do not stop adhering to the diet ahead of schedule.

Expert opinions and contraindications

Taking into account the reviews of doctors, the strengths of Dr. Dukan’s technique are:

• a carefully developed nutrition ladder, namely the presence of “consolidation” and “stabilization” phases, which help maintain the lost weight;
• low aggressiveness of the program, due to this, in the process of undergoing the technique, a person experiences minimal psychological stress;
• the need for physical activity;
• absence of time “X”, after which it is forbidden to eat.

The weaknesses of the diet include insufficient balance of the diet, as a result, decreased immunity.

Despite the undeniable advantages of this technique and positive reviews from those losing weight, the Dukan regimen is contraindicated for people who have the following diseases:

• renal failure;
• hydronephrosis;
• cholecystitis;
• hypertension;
• gout;
• problems with the cardiovascular system;
• stomach ulcer;
• intestinal dyskinesia;
• pyelonephritis;
• atherosclerosis;
• cholelithiasis.

In addition, it is extremely undesirable for the Dukan Lebedev diet to be used in adolescence or for people whose work involves increased mental work and concentration (for example, doctors, drivers).

If you use this technique for weight loss, you need to take photos before and after it, this will help evaluate the effectiveness of the protein diet at the end of the stabilization stage.

Before you start losing weight, you should determine the optimal weight based on your body type, gender, age, height, and the degree of daily activity.

A specially developed system will help with this - the Dukan diet calculator.

Let us consider in more detail the stages that make up this technique, their duration, the menu for every day, the list of products that are allowed or prohibited for consumption during the period of its implementation.

Phase No. 1 – “Attack”

The first stage of weight loss using the protein method is characterized by rapid weight loss and a noticeable decrease in volume. Among the four phases, the “Attack” stage has the most stringent requirements that must be met impeccably, since it is during this period that the overall loss of excess body weight in the entire Dukan diet is determined.

Often when losing weight, beginners are faced with the problem of where to start in the fight against those extra pounds and what to eat while dieting. Let's consider these issues in more detail.

“Attack” is a powerful loading of the body with protein, which helps to change metabolism and rapidly get rid of fat deposits. In this phase, it is allowed to include protein foods in unlimited quantities in the diet. At the same time, it is important to bake all dishes on the grill or steam them, without using fat, which will eliminate the consumption of excessively high-calorie foods from the menu.

The first phase completely prohibits the intake of plant foods and limits the use of salt and seasonings in the cooking process. A beginner's diet allows the consumption of pure meat, seafood, fish, raw and boiled eggs, and low-fat dairy products.

Mandatory conditions for losing weight at the “Attack” stage are the use of double-ground oat bran of at least 1.5 tbsp. spoons per day and drink plenty of fluids, at least 2 liters. liquids per day.

As a rule, the Attack stage is characterized by increased fatigue, weakness, irritability, hunger pangs, bad mood and dry mouth. That is why at this stage you should not perform heavy physical exercise; it is enough to limit yourself to light warm-up and walking.

To avoid exhaustion of the body during this period, it is important to include vitamins in the diet.

Dukan: bran cake

A bran cake or biscuit is a very useful invention. It can be eaten instead of bread. You can spread it with Dukan cheese or liver pate and make a sandwich. Can be used as a pizza base! It would be a fantasy.

You will need:

• 1.5 tbsp. l. oat bran;
• 1 tsp. wheat or any other;
• egg;
• 2 tbsp. l. kefir;
• half a teaspoon of baking powder;
• 30 g hard cheese;
• a little greenery for beauty;
• salt.

Preparation

1. Beat the egg.
2. Add bran and kefir.
3. Grate the cheese on a fine grater.
4. Combine with the dough along with baking powder, salt and chopped herbs.
5. Bake in an oven preheated to 180 degrees for 10-12 minutes.
6. Let cool and cut into portions.

“Attack” phase menu for the week

Day No. 1

• breakfast – meat, steamed scrambled eggs, coffee or tea;
• lunch - bran bread, fish soup;
• afternoon snack – meringue or cottage cheese casserole;
• dinner - green or herbal tea, baked meat.

Day No. 2

• breakfast – mineral water or tea, bran pancakes;
• lunch – boiled egg, soup with lean meat (veal, beef);
• afternoon snack – low-fat yogurt;
• dinner – steamed fish or crustaceans.

Day No. 3

• breakfast – tea, fish, omelette;
• lunch – skim milk, chicken cutlets;
• afternoon snack – yogurt or kefir, cottage cheese;
• dinner - shellfish or lightly salted salmon.

Day No. 4

• breakfast - green tea, processed cheese, bran bread;
• lunch - soup;
• afternoon snack – coffee, cottage cheese casserole;
• dinner – steamed rabbit meat, kefir.

Day No. 5

• breakfast - yogurt, two boiled eggs;
• lunch - kefir, chicken liver or fish cutlets;
• afternoon snack – lean ham or cottage cheese, skim milk;
• dinner – herbal tea, duck/goose/turkey fillet, processed cheese.

Day No. 6

• breakfast – omelet, coffee, two crab sticks;
• lunch – lean chicken broth with meatballs;
• afternoon snack – yogurt, bran;
• dinner – gluten (2 tbsp), green tea, seafood.

Day No. 7

• breakfast – cottage cheese casserole, coffee;
• lunch - bran bread, parsley, fish soup;
• afternoon snack – light curd dessert, tea;
• dinner - kefir or skim milk, chicken cutlets.

The given Dukan diet can be adjusted depending on how you feel, namely, reduced by creating a menu for 3 days. For example, meals can be swapped or food intake limited to 3 times a day. To diversify your diet, the network offers specially designed dishes - “recipes for the first stage.”

The duration of the “Attack” phase varies in the range of 3-10 days and depends on excess weight: up to 20 kg – 3-5 days, from 20 to 30 kg – 5-7 days, over 30 kg – 7-10 days.

Most of the permitted dishes can be cooked both on the hob, in the oven, and in a slow cooker, pressure cooker, or double boiler.

Dukan bran porridge

A small amount of vanilla will make your breakfast much more flavorful, and you will start the day with a charge of energy and good mood. To prepare this dish you will need the following ingredients:

• oat bran 4 tbsp. l;
• skim milk 150-170 ml;
• vanilla extract 2 tsp;
• sweetener to taste.

Add bran and vanilla extract to cold milk, mix until smooth. After this, put it on the stove, bring to a boil and cook for 4-5 minutes. Then you need to let the dish brew under the closed lid for about 5 more minutes and now, the Dukan bran porridge is ready. Sweetener is added at the end. Don't forget that vanilla also has its own sweetness. This is something to consider when adding sweeteners. It may be possible to do without them altogether, and this will be a definite plus for your figure.

And here is another video recipe for Dukan bran porridge:

In addition to vanilla, this breakfast goes well with low-fat cottage cheese or a small amount of honey. Using these aromatic ingredients, you can turn ordinary porridge into a delicious dish.

Phase No. 2 – “Alternation” or “Cruise”

One of the most important stages of weight loss according to the Dukan method is Cruise. The essence of the stage is to alternate protein-vegetable days. The duration of the second phase depends on the weight lost during the attack period and is determined based on the calculation: 1 kg of lost weight in the first stage corresponds to 10 days in the “Cruise” stage.

If it is necessary to lose up to 10 kg, the pattern of alternating protein, protein-vegetable days can be 1:1, 2:2, 3:3, over 10 kg - 5:5. In the second case, it is important to first consult with a doctor, since this system has a severe impact on the body, which can lead to a deterioration in the health of the person losing weight.

At the same time, the process of losing weight will proceed much more slowly than during the “Attack” period and subsequently will only slow down, amounting to 1 kg of weight lost per week.

The safest and most effective schedule for the Cruise phase is a 1:1 or 2:2 distribution.

The second stage excludes the consumption of starchy foods, namely, avocados, artichokes, potatoes, corn, lentils, beans, beans, as well as rice, grains and fat. It is strictly forbidden to eat mayonnaise, desserts and cakes with a high fat content. However, during the cruise you are allowed to eat raw vegetables. If necessary, they can be subjected to heat treatment (bake, boil).

Allowed foods for the diet during the “Cruise” phase: 80 g of dry wine, 20 g of low-fat cheese 5%, mustard, gherkins, 1 teaspoon of 3% cream, seaweed, 8 pcs. crab sticks, gelatin, 1 tsp. cocoa, celery, eggplant, hot peppers, low-fat dairy products, bran, radishes, asparagus, lightly salted salmon, cheesecakes, fish, lean meats, tomatoes, cucumbers, spinach, carrots, beets, cabbage, green beans, zucchini, mushrooms and everything “Attack” stage menu ingredients.

Unlike the first phase, where protein foods were consumed in unlimited quantities, stage 2 involves taking vegetables in portions and only in the amount that can satisfy the feeling of hunger.

Considering the beneficial properties of oat bran, and in particular the ability to bind and actively remove cholesterol, at the alternation stage it is important to eat at least 2 tbsp. spoons every day.

miracle-dieta.com

In many ways, the menu of the “Alternation” phase of the Dukan diet repeats the “Attack” menu , since during this phase there are also purely protein days. During protein days, you can use recipes already tested at the “Attack” stage. In this article we will tell you what you can prepare during the “Alternating” stage during protein-vegetable days , and how to diversify your menu without compromising the weight loss process.

Quick navigation through the article:

• Chicken and ham salad
• Caesar salad according to Dukan
• Processed cheese according to Dukan
• Dukan porridge
• Cream soup with chicken according to Dukan
• Vegetable soup according to Dukan
• Video

Thanks to vegetables, the weight will come off more slowly than during the “Attack”, but thanks to the added variety in the “Cruise” menu, the stage will be much easier to bear. In addition, vegetables supply the body with a huge amount of vitamins and nutrients that will keep your body in good shape. The presence of vegetables in the diet improves good digestion , which could be disrupted at the first stage of losing weight.

Chicken and ham salad

Treat yourself to this delicious snack during the Rotation Phase .

We will need:

200 g of lean ham, 150 g of boiled chicken, 4 hard-boiled eggs, half an onion, 100 g of gherkins, 200 g of low-fat cream cheese and a little mustard, salt and spices.

• Cut the ham, meat, eggs, onions, cucumbers into small cubes of the same size;
• We prepare salad dressing as follows: add mustard, salt and spices to the creamy curd;
• Let's season our dish. The salad is ready to eat.

Caesar salad according to Dukan

For lunch or dinner, you can prepare yourself an incredibly tasty and delicious Caesar salad with red fish . We will need the following ingredients:

• Lightly salted red fish (without adding oil);
• 1 tomato;
• 1 cucumber;
• 1 chicken egg;
• Lettuce leaves;
• For dressing: 100 g of low-fat classic yoghurt, lemon juice, mustard.

We tear the lettuce leaves, well washed and dried with a paper towel, into a deep bowl with our hands. Cut the boiled egg into small slices. We also chop cucumbers and tomatoes. Prepare salad dressing by mixing yogurt with mustard and lemon juice. All vegetables are mixed with dressing and placed on a plate. The salad is topped with pieces of egg and red fish.

Processed cheese according to Dukan

A wonderful snack that is suitable for the “Attack” and “Alternation” phase is homemade processed cheese . This cheese can be spread on Dukan bread and flatbread, with a piece of boiled meat or ham placed on top. A delicious sandwich is ready. To prepare processed cheese you will need the following products:

• 500 g low-fat cottage cheese;
• 2 eggs;
• 1 teaspoon of soda;
• 3 tablespoons skim milk;
• salt.

To begin, mix the cottage cheese with soda and set it aside for 5 minutes. Then eggs, milk, and salt are added to the cottage cheese. The mixture is thoroughly mixed and placed over medium heat in a saucepan with a thick bottom. The cottage cheese is cooked until completely melted for 6-8 minutes. After melting, the curd mass is poured into silicone molds and placed in the refrigerator until it hardens.

Dukan porridge

Dukan porridge is prepared very quickly and simply. It is also suitable for the “Attack” stage. It is preferred by those losing weight who do not have enough time in the morning to prepare long meals. In addition, such porridge can be prepared right at work if you have a microwave. To prepare porridge you will need:

• 2 tablespoons oat bran;
• A glass of skim milk;
• A little sweetener to taste.

The bran is poured into milk, and a sweetener is added to the mixture. Microwave on high for 1 minute. Then stir the mixture and cook for another half a minute. The tasty and satisfying porridge is ready, and most importantly, by eating this porridge you eat your daily allowance of oat bran .

Cream soup with chicken and mushrooms according to Dukan

This soup is very tasty, but it will take you a little time to prepare. It is suitable for lunch or dinner on protein-vegetable days . Required ingredients:

• 400 g fresh champignons;
• 200 g cauliflower;
• half an onion;
• half a carrot;
• 150 ml chicken broth;
• boiled chicken;
• a glass of skim milk;
• salt and spices to taste.

Wash the champignons thoroughly and cut into small pieces. Finely chop the cauliflower and onions, boiled chicken, and grate the carrots on a fine grater. In a saucepan with a tight bottom, lightly fry the onions and carrots, after about 5 minutes add the mushrooms, lightly fry. Pour the ingredients into 150 ml of clean water and simmer until all the moisture has evaporated. Then add cauliflower and chicken meat to the vegetable mixture, add chicken broth, and simmer over low heat until the cauliflower is cooked. It should become soft and boiled. Grind the finished soup in a blender , adding a little hot milk to the soup. If the soup is too thin, add less milk and broth.

Vegetable soup according to Dukan

Vegetable soup is a light dietary dish that is suitable for vegetable days during the Cruise. Any permitted vegetables are used . You can cook soup from ready-made frozen mixtures , which are sold in the store all year round. During the season, you can buy all the ingredients yourself. For vegetable soups you will need:

• Cauliflower;
• Broccoli;
• white cabbage;
• carrot;
• zucchini;
• bell pepper;
• onions, etc.

All ingredients are mixed and cooked until cooked.

You will find recipes for main courses and delicious desserts for the “Cruise” in our next article.

Video recipe for mushroom soufflé for “Alternation” on the Dukan diet:

Example menu for rotation stage 1-1

Day No. 1

• breakfast - coffee, omelet, carrots, bran bread;
• lunch – steamed lean veal steak, vegetable soup;
• afternoon snack – herbal tea, cheesecakes;
• dinner - fresh vegetable salad, baked meat.

Day No. 2

• breakfast – cottage cheese casserole, kefir;
• lunch - solyanka;
• afternoon snack – coffee, sandwich with lightly salted fish;
• dinner - skim milk or yogurt, meatloaf.

Day No. 3

• breakfast - yogurt, omelet, bread
• lunch - fish soup or meat/vegetable soups;
• afternoon snack - coffee, bran pancakes;
• dinner - raw vegetable salad, chicken cutlets.

Day No. 4

• breakfast - herbal tea, omelet, boiled beets;
• lunch – baked fish, bran;
• afternoon snack - cheesecakes;
• dinner - soup with meatballs.

Day No. 5

• breakfast – lightly salted salmon, coffee, boiled eggs;
• lunch - cabbage salad, turkey meat;
• afternoon snack – cottage cheese casserole, 0% kefir;
• dinner - processed cheese, fish with vegetables, tea.

Day No. 6

• breakfast - coffee, cheesecakes;
• lunch - bran bread, fish soup;
• afternoon snack – crustacean or shellfish salad;
• dinner - baked fish or meat.

Day No. 7

• breakfast – chicken fillet, tomato and radish salad;
• lunch – soup with veal meatballs;
• afternoon snack – cheesecakes, coffee;
• dinner - zucchini dishes, kefir.

The main task of the second stage of weight loss according to Dukan is to maintain and consolidate the results of the first phase, as well as to bring the diet closer to the usual one, without the possibility of returning the lost kilograms during the “Attack” period.

Bran in cooking

Oat bran today is a popular product that is added to almost all dishes:

• Salads from fresh vegetables and fruits.
• Baking, including for dietary and sports nutrition.
• Thick first courses and porridges.

Gastronomic advice! If you are on a diet and really want something sweet, we recommend treating yourself to a dessert made from diet dough. You will need 3 tbsp. l. cottage cheese, naturally low-fat, water and oat bran. Mix all ingredients, add 1 egg and a sweetener tablet, knead until dough forms. It can be rolled into flat cakes and baked in the oven, or mixed with 100 g of dried fruits, pine nuts or dried apricots to get dietary royal cookies.

Phase No. 3 – “Consolidation” or “Consolidation”

During the third phase, the weight stabilizes and the effect achieved in previous periods is recorded. The duration of this stage determines the number of kilograms lost during the cruise and is determined based on the calculation that for 1 kg of lost body weight there are 10 days of the consolidation stage.

A prerequisite for the “Consolidation” phase is one “protein” day per week, as well as a daily intake of 2.5 tablespoons of oat bran and 1.5 liters of purified water.

Perhaps, among the four periods of the Dukan diet, the third stage is the most difficult, since the “yo-yo effect” occurs in the body and the body tries to regain the lost kilograms. For this reason, there is a sharp exacerbation of the feeling of hunger, memory deteriorates, fatigue increases, energy consumption decreases, nail growth slows down, sensitivity to cold and the need for sleep increases.

List of products that are allowed for consumption during the consolidation period:

• fruits, no more than one serving per day, except bananas, grapes;
• low-fat cheese, up to 40 g;
• bread, 2 slices;
• honey;
• spices;
• beans, peas, lentils;
• rice, corn;
• potato;
• pasta.

In addition, daily consumption of vegetables from the second phase and protein foods from the first is allowed, in any combination, but in moderation. The maximum serving size is no more than 220g. Approved recipes for Dukan dishes can be found on the Internet.

The main feature of the “Consolidation” stage is the ability to eat absolutely any food once or twice a week for dinner.

It is important to follow two rules:

• eat no more than one serving of the first, second course and dessert;
• the time interval between festive meals should be at least 2 days.

Dukan diet: bran, beneficial properties, daily value

For a long time in our country, fiber was considered a useless dummy.
It’s hard to imagine, but it was purposefully removed from food! The logic was simple: since some substance is not digested in the stomach, it means there is nothing for it to do there. Times have passed, the views of nutritionists have changed, and fiber has been rehabilitated. Today, pharmacies and health food stores display whole rows of boxes of bran, which the same nutritionists now recommend eating. How exactly are they useful?

1. Bran contains many useful substances. Calcium, potassium, magnesium, copper, selenium and many other elements give us health and vitality, and vitamins A, B and E prolong youth.
2. Other important microelements, of which there are plenty in this product, enter the blood and cleanse it of cholesterol plaques and excess sugar.
3. Bran has a beneficial effect on the kidneys.
4. In the stomach, they absorb toxins and harmful substances, preventing them from entering the body.
5. Moving along the digestive tract, the swollen bran cleanses undigested food debris and so-called waste from its walls. It’s like going over your intestines over and over again with a hard dish sponge, but gently and painlessly!

But it is important not to overuse bran, like any product. Each of the three phases of the Dukan diet corresponds to a certain amount.

• Attack – 1.5 tbsp. l.
• Cruise – 2 tbsp. l.
• Stabilization – 2.5 – 3 tbsp. l.

Do not think that increasing the dose will cause accelerated weight loss. Most likely, you will only get constipation or bloating. Don't experiment, listen to the wise advice of Dr. Dukan!

Bran - which one to prefer?

Barley, wheat, rice, rye, buckwheat... There are almost as many types of bran as there are cereals themselves. Is it necessary to focus on any one of them when you have such wealth at your fingertips? Yes and no. Variety never hurts, so adding a teaspoon of one type or another is not forbidden. You will simply get more beneficial minerals and vitamins. But oat bran remains the basis for weight loss.

7-day menu for the “Consolidation” phase

Day No. 1

• breakfast - tea, cheesecakes;
• lunch - whole grain bread, fish soup;
• afternoon snack - rhubarb;
• dinner - boiled potatoes or corn porridge, chicken cutlets.

Day No. 2

• breakfast – coffee, casserole with berries;
• lunch - bran bread, solyanka;
• afternoon snack - cheesecakes;
• dinner – vegetable salad, chicken fillet.

Day No. 3

• breakfast – low-fat cottage cheese, yogurt;
• lunch - fish soup, boiled low-fat fish;
• afternoon snack - vegetable mousse;
• dinner - kefir, veal meat.

Day No. 4 (menu of the day from the Attack stage)

• breakfast – omelet, coffee, zucchini;
• lunch – lean chicken broth with meatballs;
• afternoon snack – yogurt, bran;
• dinner – green tea, seafood.

Day No. 5

• breakfast - coffee, sandwich with lean ham;
• lunch – salad, steamed veal cutlets;
• afternoon snack - berries;
• dinner – Frenchoza, baked fish.

Day #6

• breakfast - cottage cheese, kefir, bran bread;
• lunch - solyanka, salad;
• afternoon snack - cheesecakes;
• dinner – vegetable stew, rice.

Day No. 7

• breakfast – sandwich with lightly salted salmon, green tea;
• lunch – fish with vegetables;
• afternoon snack – goji berries;
• dinner – salad, turkey roll.

Adjustments can be made to the above diet, taking into account permitted and prohibited foods, while at the “Consolidation” stage it is important to ensure that one day a week is strictly protein.

Phase No. 4 – “Stabilization”

The final stage of the Dukan diet is the “Stabilization” stage, which provides for a diet for life.

Let's consider the main limitations that are important to consider in the process of its formation.

1. Water. The consumption of non-carbonated purified liquid per day should be at least 1.5 liters.
2. Sport. To maintain shape and tone your muscles, you should do morning exercises every day, walk for 0.5-2 hours, and walk at least 10,000 steps a day.
3. Oat bran should be added to food in the amount of 3 tbsp. spoons/day.
4. Protein day. Once every 7 days, meals should be organized according to the principle of the first phase.
5. Balanced diet. Be sure to eat a piece of cheese, two starchy foods, two slices of bread, vegetables, fruits and high-protein ingredients every day.
6. Moderation in food intake.
7. Limit your fish consumption, or better replace it with other seafood.
8. Avoid stressful situations.

Compliance with these rules will allow you to stabilize and maintain the result within certain limits, obtained as a result of the three stages. Unlike most methods focused on the consumption of mono-products, which undoubtedly leads to depletion of the body, the developed new Dukan diet allows you not only to achieve the desired effect without compromising your health, but also to “saturate” it with healthy foods, and also gradually adapt to the new diet .

How should you eat?

The diet is divided into 4 stages over time, including not only the processes of fat burning, but also the phase of consolidating the results obtained. For each stage of the Dukan diet, food is prepared according to special recipes for each day, taking into account the main principles of the diet.

During the diet, you need to forget about oil, fat and mayonnaise. You need to cook food even in a frying pan without using them. You can add a little water. Season salads with lemon juice. Be sure to eat 1.5 tbsp per day. l. oat bran. Daily walks of up to half an hour are required. Drinking clean water should be at least one and a half liters.

Diet breakdown

If the correct diet according to the Dukan concept is violated, the following steps should be taken to restore the weight loss program without reducing its effectiveness:

• make the next two days protein days;
• increase the duration of the “broken” phase by several days;
• limit salt intake;
• increase fluid intake per day: water – up to 2 liters, green tea – 2 cups;
• carry out walking for an hour during this period;
• increase sleep duration.

Compliance with the above factors will make the breakdown less painful, minimize the consequences of deviation from the diet and not cause harm to health.

Vegetable method according to Dukan

If you do not consume meat products, a special weight loss system has been developed - the Dukan diet for vegetarians, which involves replacing animal proteins with plant-based ones. In fact, this technique differs from the “standard” concept by excluding fish, meat, offal, sausage and seafood from the menu.

During the “Attack” period, it is recommended to focus on: cottage cheese, yogurt, kefir, low-fat cheese, tofu, okara, soy meat, 0% milk. At the “Cruise” stage – for champignons, pumpkin, spinach, broccoli, beans, cabbage, carrots, eggplants, peppers and lactic acid products. At the “Consolidation” stage, the consumption of all ingredients from the first two phases is allowed, as well as several slices of bread, raisins, prunes, rice, buckwheat, and oatmeal.

To maintain the achieved results, during stabilization you can eat your usual food in moderation.

An important condition for the fourth phase is to spend one protein day per week, as well as taking 4 tbsp daily. l. oat bran, 1.5-2 liters of water, exercise.

Dukan oatmeal for Attack. The entire norm of bran

On Dukan you really want carbohydrates and familiar tasty dishes. And at the same time, you need to eat the daily amount of oat bran: 1.5 spoons at attack, 2 spoons at alternation, and so on.

There is one way to “kill two birds with one stone”: eat the bran and enjoy the tasty treats. This is Dukan bran oatmeal.

We will need:

• 1 glass of milk 0% or 1%.
• 1.5 tablespoons oat bran.
• 1 spoon of Fitparad (or 2 - 3 tablets of sugarzam).
• Vanillin.
• A couple of grains of salt.

Porridge according to Dukan on Attack.

Pour milk into a saucepan, add sweetener, salt and vanillin. Add bran. Stir all the time. Bring to a boil (but do not boil!). As soon as the first bubbles begin to appear, turn off the gas and cover the pan with a lid.

After five minutes, stir the porridge and cover again for another 5 minutes. You will be surprised at the results. Dukan porridge tastes like the real thing, the one we are used to. It might even taste better. Bon appetit!

FAQ

Is a protein diet beneficial or dangerous for men?

The Dukan method is designed for losing excess weight and does not depend on gender. Proper nutrition according to the plan, daily exercise will allow you to gradually lose excess body weight and improve well-being in both men and women.

Can you eat watermelon on the Dukan diet?

During the “Attack”, “Cruise”, “Consolidation” periods, it is recommended to refrain from eating fruits, with the exception of Goji berries and Rhubarb, which can be eaten from the “Alternation” phase. These fruits have a low content of natural sugar, are an effective remedy for constipation and are a source of antioxidants. After losing extra pounds and achieving an ideal weight, you are allowed to include the following fruits in your diet: watermelon, pear, mango, kiwi, melon, apples, peach, strawberry, raspberry.

What sweetener can you use on the Dukan diet?

Xylitol, sucralose, aspartame, stevia.

Is honey ok on the Dukan diet?

It is strictly prohibited, since it consists of 100% sugar, which is absolutely not permissible to add to the protein diet during and after losing weight.

Why is the Dukan diet dangerous?

Currently, some nutritionists are concerned that this method of losing weight can lead to metabolic disorders, namely, with intensive consumption of only protein foods, fat-soluble vitamins may no longer be absorbed, which contributes to calcium deficiency in the body.

It is recommended to practice this dietary system with particular caution for people with diabetes, since the process of assimilation of sugar from some vegetables and fruits occurs much faster than when taken in its pure form. That is why failure to take this factor into account can lead to a deterioration in the condition of patients.

What to do about constipation on the Dukan diet?

During the period when the body gets used to a new diet, the problem of difficulty defecating can often arise.

To eliminate such an unpleasant phenomenon, experts recommend:

• increase the amount of fluid consumed per day to 2 liters, it is important to do this within 35 minutes. before eating, drink 0.25-0.5 liters of water;
• there are fibers, for example, rhubarb compote;
• change your diet, namely alternate protein days and protein-vegetable days according to a 1:1 scheme;
• increase the number of sports activities, in particular, focus on fast walking and abdominal pumping;
• include paraffin oil in your diet.

What is COM in the Dukan Diet?

The abbreviation “COM” is often used in protein weight loss methods; it means skimmed milk powder 1.5%.

Is alcohol allowed on the Dukan diet?

Drinking alcoholic beverages in their pure form during the process of losing weight is strictly prohibited. However, they can be used when preparing main dishes, sauces, without a lid (up to 3 tablespoons per day) at the “Cruise” stage. This is due to the fact that during the heating period the alcohol evaporates, leaving only an impeccable aroma.

What kind of cheese can you eat on the Dukan diet?

At all stages, the consumption of all low-fat varieties of cheese (0%) is allowed.

At the “Alternation” stage, it is allowed to include in the daily diet 30 g of grated Swiss and processed cheese, with a maximum fat content of up to 6%, and during the “Fixation” phase - up to 40 g of the variety richest in proteins (for example, Gouda, Veselaya Burenka, Parmesan, Edam, Saint-Nectaire, Emmental, Reblochon), up to 50 g - with a fat content of 20%, up to 60 g - with 10%.

Can you have mushrooms on the Dukan diet?

“Forest bread” is prohibited to be consumed at the “Attack” stage, but is allowed during the “Alternation” and “Consolidation” periods.

Can you have seeds on the Dukan diet?

Due to the increased fat content and calorie content, during weight loss it is recommended to completely exclude this product from the diet. It is allowed to consume seeds in moderate quantities only after achieving the desired result, at the “Stabilization” stage.

How much weight can you lose on the Dukan diet?

If all conditions are strictly followed, this technique will help you lose from 5 to 50 kg or more. You can verify this by looking at the reviews and results with photos of people losing weight.

Is it possible to have bread on the Dukan diet?

It is allowed to eat dietary oat bran bread.

Can I have corn on the Dukan diet?

Due to the high level of starch, using this product during weight loss is strictly prohibited. It is allowed to consume corn in limited quantities at the “Stabilization” stage.

Is chicken broth ok on the Dukan diet?

Yes, starting from the first phase, provided that it is prepared from sirloin.

Compliance with the above conditions of proper nutrition and daily routine will help achieve the desired result without “losses” to health.

Recipe for oatmeal porridge “Almost according to Dukan”. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “Oatmeal porridge “Almost according to Dukan”.”

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of oat porridge “Almost according to Dukan” is 64.8 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

The Dukan technique in “special” cases

Often during pregnancy and breastfeeding, a woman accumulates kilograms that are necessary for the full development of the baby. Optimal weight gain directly depends on body weight before pregnancy and, as a rule, ranges from 5 to 20 kg. However, there are cases when the “acquisition” of extra pounds occurs at an accelerated pace, which leads to excessive obesity in the mother and contributes to the risk of giving birth to an unhealthy baby, as well as the development of diseases of the musculoskeletal system and the cardiovascular system.

To avoid so many negative consequences, a special weight loss method has been developed - the Dukan diet for pregnant women. Its main products are: bran, fish, meat, fresh vegetables, boiled eggs, milk, Mozzarella cheese, cottage cheese, seafood, peanuts, pistachios. Eating protein in sufficient quantities promotes good growth of all cells and tissues of the baby.

How to introduce bran into the Dukan diet?

There are many options.

• Brew with boiling water or warm milk, allow to swell slightly and eat. Tasteless, but simple.
• Add to yogurt or kefir.
• Boil with porridge.
• Pour into cottage cheese casserole.
• Mix with minced meat.
• Use as a breading for meat dishes. For example, for recipes with chicken meat.
• Add to salads during the “Cruise” - the second stage of the Dukan diet.
• Recipes also suggest adding bran to dough for bread, flatbread, cookies, pancakes or... pizza.

Dukan diet for pregnant women

1. Eliminate sweets and baked goods from your diet, which provide “empty” calories and lead to constipation.
2. The weekly norm for starchy foods is two servings.
3. Daily consumption of fruits and berries, except bananas, cherries, grapes, in two servings
4. Replacing “protein” Thursday with “protein” Thursday.
5. Adding 2% lactic acid products and milk to the diet.
6. The possibility of one-time consumption of your favorite dishes in limited quantities once a week, the so-called “feast”.

The best option for a pregnant woman is five meals a day, with breaks of 3-3.5 hours. However, due to the individual characteristics of the body, whether such a nutritional plan is suitable for a woman must be looked at according to her well-being, individually.

To lose weight after childbirth, during breastfeeding, the French Dukan diet has been developed, which ensures the consumption of “building material” for the baby - protein, fruits, vegetables, necessary for the full development of the child, and at the same time losing excess weight.

The Dukan diet during breastfeeding requires the consumption of lactic acid products at 2%.

Approximate menu for nursing mothers and during pregnancy:

• breakfast - green tea, whole grain bread, omelet with ham;
• second breakfast - berries or fruits;
• lunch – baked lean meat, low-fat chicken broth or fish soup, salad;
• light afternoon snack – green tea, cottage cheese and berry casserole;
• dinner – turkey fillet, pasta, vegetable stew.

The Dukan diet for nursing mothers consists not only of proper nutrition, but also involves daily walking for at least 20 minutes in the fresh air.

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Ducan's diet

The Dukan diet was developed by the famous French nutritionist Pierre Dukan, and is based on the consumption of low-carbohydrate foods.
This technique is followed for several months, but if desired, it can be taken as the main nutrition system, since it is varied, not burdensome, and in addition to losing weight, it also makes it possible to cleanse the body and normalize its metabolic metabolism. Dr. Dukan's diet consists of four stages, which have their own rules. several general rules for the entire technique

— throughout the diet, you need to drink at least 1.5 liters of clean water daily;

— eat oat bran every day (but in different quantities);

- go for a walk every day (at least 20 minutes in the first phase, and 30 in the second and third);

- do light exercise.

The Dukan diet is very effective, weekly weight loss ranges from 3 to 5 kg. However, this is only possible with clear implementation of all four phases of the technique.

4 phases of Dr. Dukan's diet

Phase 1 of the first diet - attack

. Weight loss – 2-6kg. In the first phase, the process of breaking down adipose tissue begins, so at first it may be a little uncomfortable, however, dry mouth, and even a slight smell, indicate that everything is going right and the diet is starting to work.

The duration of the attack phase is determined individually, depending on the current weight and the one you plan to have.

It is calculated as follows: excess weight 10-20 kg – duration 3-5 days; excess weight 20-30kg – duration 5-7 days; excess weight of 30 kg or more – duration 5-10 days. The first phase is not observed for more than 10 days.

The “attack” menu is dominated by protein foods. During this phase, it is recommended to eat: turkey and chicken meat (without skin), lean ham, veal liver, any fish (boiled, steamed, grilled) and seafood. You can also eat eggs, low-fat dairy products, add spices, vinegar, seasonings, onions and garlic, and salt to food in small quantities. In addition, it is imperative to eat 1.5 tbsp/l of oat bran.

Eliminate: sugar (use a substitute); boiled: goose, duck, rabbit, veal, pork, beef, lamb.

Phase 2 of the diet – “cruise”.

The duration is individual, depending on how quickly the required weight is achieved. During the “cruise”, two diets alternate – protein and vegetable. The alternation is different and also depends on the amount of weight lost: less than 10 kg – proteins-proteins/vegetables 1/1 day (optionally, 3/3 or 5/5); more than 10 kg – alternating 5/5 days.

During this phase, you need to eat 2 tablespoons of oat bran daily. Also, the “cruise” allows you to eat: any vegetables, except starchy ones (avocado, lentils, beans, peas, potatoes). Vegetables can be baked, boiled, or eaten raw. You should not eat rice and grains, as they also contain a lot of starch.

For variety, the Dukan diet allows in the second phase the consumption of: spices, adjika, hot peppers, milk, gherkins, garlic, gelatin, a tablespoon of ketchup and starch, 3 tbsp/l of white or red wine, 1 tsp/l of 3-4% cream and low-fat cocoa. However, only two products per day are selected from this list.

Phase 3 of the diet – consolidation.

At this stage, the weight achieved during the diet is consolidated.

The duration of the third phase depends on the number of kilograms lost. For every kilogram there are 10 days of consolidation.