Ducan's diet

25 March 2024

The Dukan diet is one of the 10 diets preferred by millions of people. A diet that gained great popularity at the beginning of the 21st century, when nutritionist Pierre Dukan published the book "I can't lose weight. "She was the one who helped thousands of people lose weight and became the best in her class.

"Attack" (weight loss);
"Alternation" (weight loss);
"Consolidation" (gradual completion of the diet);
"Stabilization" (cessation of diet);

The difference with many diets is that the amount of food consumed is not limited. Having understood the aspects of the previous steps, I will tell you what rules guarantee the achievement of the goal within the established time frame.

Principles and rules of the Dukan diet.

The method to lose weight, studied and published by a French nutritionist, consists of simple but fundamental things. Only protein foods consumed in the desired amount are included in daily meals. Since the digestion of proteins (read proteins) is more difficult than the same digestion of fats and carbohydrates, the body spends energy obtained from already accumulated fat. Next, vegetables appear in the diet, which enrich the body with fiber and vitamins.

As a result of the research, the doctor selected 100 recommended products that help the body stay afloat, obtain the necessary level of nutrients and at the same time help lose weight. Any diet is stressful for the body, it takes time to achieve a slim body, that is why Dukan divided the diet into separate steps, this way we only benefit. Fighting excess weight step by step is much easier than simply stopping eating. But before you start losing weight, you need to be determined to get results, since each stage involves following clear rules and promises you make to yourself.

Rules for all stages.

reduce the amount of salt as much as possible;
drink plenty of water, tea - 2 liters per day or more;
eat protein foods without limiting the quantity and regardless of the time;

The rules must be followed strictly and at every stage, with the exception of a threat to life and health. There can be no other exceptions, otherwise the achieved result will quickly disappear or you will not learn to achieve it at all.

Dukan has developed a unique system in which every small detail is taken into account. What do you want? If you spend 30 years doing what you love, you won't achieve as much. It is your diet that helps get rid of excess weight forever.

Pros and cons of the Dukan diet

Like any diet, it has several advantages:

In the first steps, excessive weight loss occurs because the body spends energy digesting carbohydrates, burning fat for this. The result appears and you want to continue with the diet;
As part of the diet, you are allowed to eat nutritious and healthy foods;
It is not necessary to prepare food according to special recipes, it does not depend on the place, you can follow the diet at home, on vacation or during work hours.
you are free from constant calculations, calorie tracking and you are also not limited in the time of eating and its quantity.

Unfortunately, the world is not ideal; If there are advantages, there will also be disadvantages; Otherwise, there is no question of balance. The disadvantages of this diet are:

a large amount of protein in the diet, which in turn increases cholesterol and stress on blood vessels, kidneys and liver;
low fiber content in food (read problems with the intestines and gastrointestinal tract);

If possible, it is best to follow the diet under the supervision of a doctor specialized in weight loss. Since a lot of protein enters the body, carbohydrate metabolism can be altered. The reason for this is the low level of insulin in the human body. Things are serious enough to pay attention to, but if this is not done, serious health problems can arise. To reduce the risks during a diet, it is necessary to drink more water, this way the body can more easily eliminate the results of protein breakdown. You can also take vitamins, or better yet, vitamin complexes, to be able to provide the body with the necessary substances contained in foods that cannot be consumed during the diet.

Stages of the Dukan Diet

They are also called phases of the Dukan diet. As mentioned above, the diet is divided into 4 phases: "Attack" – stage 1, short but effective, at the same time labor-intensive. It leads to rapid weight loss, about 2-3 kg per week. More often it is associated with the loss of water in the body, less often with a decrease in fat. Important for motivation. "Alternation" – stage 2, necessary to reach the calculated weight; 72 protein-rich foods and 28 types of vegetable crops are allowed in the diet. The duration of the stage is calculated based on the amount of weight lost, 1 kg - 1 week. "Consolidation" – stage 3, is necessary to eliminate regression as a result of dieting (read reverse weight gain). The list of permitted foods includes fruits, bread, cheese and starchy products. 2 days a week you can treat yourself and eat something forbidden and rich in calories. Typically, during the "alternation" and "consolidation" steps, people lose about 400 grams in 7 days. But, since the diet is still rich in food, the diet does not become complicated, on the contrary, excitement appears and you want to follow it. "Stabilization" – stage 4, you can eat everything without gaining weight, but following simple rules: one day in seven consists only of protein foods, eat oat bran every day and always climb the stairs, without elevators or escalators. Observed throughout life or at your discretion.

The Dukan Diet food list does not end at 100 foods. In addition to the list of foods allowed on the "attack" days of the Dukan diet, it is allowed to consume:

Shirtaki noodles, which are made from the root of the konjac plant, from which flour is made and then products are prepared from it;
oils (olive, sunflower, rapeseed), half a teaspoon each, in the following phases 1 teaspoon each;
Goji, a nutrient-rich berry, can be consumed in 2 tablespoons. phases 1 tablespoon;

When you get to the pre-"Cruise" phase, feel free to add:

cornstarch, 1 tablespoon;
cocoa powder, fat free – 7-8 grams;
skimmed milk powder – 30 grams;
soy products, flour, yogurt, milk, sauces;
the lowest fat sour cream you can find;
fruit yogurt, of course unsweetened;
sausages with poultry composition – 100 g;
shirataki noodles;
oils (olive, vegetable, rapeseed) can be added to foods during the "attack" (half a teaspoon) and "cruise" (1 teaspoon), "consolidation" (1 tablespoon) phases;

saved in general

What is bran? It is the husk, a residue from flour production. Sometimes they provide more benefits to the body than the flour itself. Its main value is fiber, rich in amino acids and vitamins. A great advantage for them is that they are practically tasteless and, therefore, they can be added to salads, pastries, drinks, fish and meats. If you get bored with one, you can experiment with wheat and rye. But here it must be taken into account that its calorie content is already approximately 2 times higher.

Useful properties of bran:

beta-gluten helps reduce the amount of cholesterol in the body, and this is already a great advantage for us, the feeling of heaviness disappears, blood vessels become less clogged;
The selenium content helps protein degradation;
dietary fiber, which does not dissolve in gastric juice, cleanses the stomach;
its low calorie content reduces the total caloric value of the dishes;
kefir with bran, excellent dinner, feeling of satiety + cleansing the body;

If you have gastritis or problems with the digestive system and gastrointestinal tract, it is best to consult a doctor before starting a diet, as the diet can have a detrimental effect on your body.

Attack phase

During this phase, the body is stressed because only protein is allowed in food. In addition, during this phase, the body actively loses weight, so the duration of this phase is limited. If you want to reset:

From 0 to 5 kilos. – one, two days;
From 5 to 10 kilos. – two, three days;
From 10 to 20 kilos. – five, seven days;
From 30 kilos. – 7-10 days;

Spending more than 10 days in the "Attack" stage will have disastrous consequences. You cannot stay in the "Attack" phase for more than 10 days!

Guide to the attack phase

We only eat foods with protein.
We do not eat fat, we prepare dishes without fat. We reject foods that contain fats.
We drink 2-3 liters of clean water a day.
We eat one and a half to two tablespoons of any of the bran described above.
We stop doing a lot of physical activity, whether it's the gym, running, or anything else.
We walk outdoors and let our body relax.

It is better to start the "Attack" phase on holidays or weekends. Since the body stops receiving light energy in the form of sugar, a feeling of fatigue may appear. Also at this time an unpleasant smell of sweat, similar to that of acetone, may appear. During this phase, try walking and showering more frequently. Walking will help you work up your appetite. During the first phase we eat products from the table, that is, the first 72 items.

Rationing phase "Attack"

low-fat milk, any;
chicken;
liver;
lean fish;
seafood;
eggs, with yolks, no more than 2-3 per day;
unsweetened juice, 1 glass a day;

Is it worth giving up:

cheese;
fatty meat;
alcohol;
canned and smoked meats;

To enhance the taste of prepared or purchased dishes, you can use sauces, vinegar, seasonings and other flavor enhancers. Instead of sugar, you can use fructose.

Menu phase "Attack"

Day 1:

Morning – coffee, cheesecakes;
Breakfast – omelet with melted cheese;
Lunch: boiled chicken breast + sauce;
Snack: unsweetened yogurt;
Dinner – fish cutlets;
At night: a protein shake of any flavor.

Day 2:

Morning – scrambled eggs + vegetables, tea with milk;
Breakfast – cottage cheese;
Lunch: soup according to Dukan's recipe, bran cake;
Snack: shrimp;
Dinner – liver cutlets;
Afternoon – yogurt.

Day 3:

Morning – eggs, boiled tongue;
Breakfast: flatbread, tea or coffee;
Lunch: fish soup according to Dukan's recipe;
Snack – kefir;
Dinner – chicken stomachs;
At night: protein shake or yogurt.

Day 4:

Morning – boiled egg, tea or coffee;
Breakfast – Dukan rolls;
Lunch – liver pancakes;
Snack: dessert with cottage cheese;
Dinner: jellied chicken meat;
Afternoon – yogurt.

Day 5:

Morning – cottage cheese casserole;
Breakfast – fish cutlets;
Lunch – chicken sausage;
Snack – kefir;
Dinner – stewed meat;
Afternoon – curd mousse.

Day 6:

Morning – bran cookies;
Breakfast – Dukan rolls;
Lunch – baked chicken meat;
Snack: steamed fish;
Dinner – chicken stomachs;
Evening: kefir or fermented baked milk.

mayonnaise

Since you cannot eat mayonnaise during the Dukan diet, it is necessary to dilute the taste of the food, because otherwise it will become mushy and this can affect the psychological state. But there is a way out, the so-called mayonnaise. It's really easy to prepare:

2 raw yolks
240 grams of soft cottage cheese
teaspoon mustard
salt and fructose (read sweetener)
paraffin oil (1 tablespoon)
apple cider vinegar or lemon juice (1 tablespoon)

Place all this in a container and mix until smooth, similar to mayonnaise. And voila, now you can dilute your food with homemade mayonnaise.

"Cruise" phase (also known as "alternation")

The "Cruise" stage will last until you reach the desired weight, which you calculated at the beginning of the diet according to the requirements and characteristics of your body. Normally this phase lasts between 1, 5 and 5 months. The "Cruise" phase involves alternating PB (pure protein) and BP (vegetable-protein) days. We alternate days according to the 1/1, 2/2, 3/3 schemes. Dukan recommends 1/1, as it is the simplest.

Guide for the "Cruise" phase

The number of black and white days per month must be equal. On average, it takes a week to lose 1 kg of weight. The number of emergency days cannot be increased, but it can be increased, for example after an interruption. After reaching the required weight, you should immediately proceed to the next stage.

When following a diet during the cruise phase, it is necessary to strictly follow the following series of rules:

Oat bran is now taken in 2 tablespoons. l. in a day.
If the diet is accompanied by constipation, wheat bran is included in the diet.
We drink 2 liters of water or more a day.
Dairy products (yogurt, curd), etc. no more than 1 kg per day.
30 minutes of walking outdoors.

During the alternation phase, the weight decreases to the desired level, but as soon as the slack is lost, it will immediately begin to return, so despite the feeling of joy, we control ourselves and move on to the next stage.

It is worth understanding that eating vegetables slows down weight loss, only proteins help remove water from the body and lose weight. By saturating your body with water (through vegetables and drinking 2 liters of water), it may seem to you that you have stopped losing weight, but in reality you continue to lose weight, this will be noticeable later in the day protein, water from the body will begin decrease.

"Cruise" diet phase

You can eat all the foods from the previous phase, but a good addition is the inclusion of 28 vegetables from the Dukan table of foods allowed in your diet.

Those that are especially useful for use can be highlighted:

fungus;
celery, I have a separate article about it: celery for weight loss
pumpkin and zucchini;
cabbage of different types;
beans;
bread;
beans;
pasta;
dad;
cereals;
corn;

During the "Cruise" phase, vegetables can be eaten in any form, but it is permissible to use more than 1 teaspoon of vegetable oil per day for cooking them.

"Cruise" phase menu

The "cruise" phase is the most favorable unlike the "attack" phase, the reason is that additional products are introduced into the diet. It is recommended not to take more than two products from this list per day.

Day 1:

Morning – fried egg, coffee, milk to taste;
Breakfast – light cottage cheese;
Lunch: chicken cutlets, melted cheese, sauce;
Snack: fish casserole;
Dinner: fried chicken in a covered pan, with garlic and spices;
In the evening – cottage cheese casserole.

Day 2:

Morning – omelette + vegetables, coffee;
Breakfast – milk sausages;
Lunch: cabbage rolls according to Dukan's recipe;
Snack: liver pie stuffed with carrot and cheese;
Dinner – homemade cold cuts;
Afternoon – a slice of Olivier.

Day 3:

Morning – omelet, coffee, milk to taste;
Breakfast: hard cheese (fat content no more than 5%);
Lunch: cold smoked mackerel + meatballs;
Snack: kefir, butter rolls;
Dinner – fish casserole + tofu;
In the evening – cottage cheese dessert.

Day 4:

Morning – pancakes stuffed with meat, tea;
Breakfast – scrambled eggs + vegetables;
Lunch: salad, cabbage cutlets;
Snack: cottage cheese and cottage cheese cake;
Dinner – zucchini pie with mushrooms + meat to taste;
In the evening – kefir + cottage cheese dessert.

Day 5:

Morning – liver pancakes, tea;
Breakfast: omelet without yolks;
Lunch – fish cutlets;
Snack: rolls with crab;
Dinner: breast in sauce, baked;
Afternoon – yogurt.

Day 6:

Morning – scrambled eggs + coffee, milk to taste;
Breakfast – pumpkin porridge;
Lunch – chicken bread;
Snack: eggplant fan;
Dinner – chicken bread + sauce;
In the evening – cottage cheese casserole.

Day 7:

Morning – egg, coffee;
Breakfast – liver cake;
Lunch: soup according to Dukan's recipe;
Snack: turkey;
Dinner – beef stew;
Afternoon: cookie, yogurt.

All dishes listed on the menu are prepared solely according to Dukan recipes.

"Consolidation" phase

The "consolidation" phase - the name speaks for itself, this phase allows you to consolidate the result obtained, looking ahead I will say that it is difficult, since you no longer lose weight, and it seems that that's all, the has been achieved the result. In fact, this judgment is misleading and should not be thought of this way. It is necessary to remember that as soon as you forget about the rules and stages of weight loss, the weight will begin to increase again. Therefore, control yourself and don't stay there.

A guide to the consolidation phase

Many people are interested in the duration of the "consolidation" phase, it directly depends on the number of kilograms lost, each kilogram lost is 10 days in the "consolidation" phase. It also involves weight loss during this phase. Normal weight loss during the "consolidation" phase is approximately 1 kg. in the week.

Now let's go directly to the guide:

Protein Day: You will now have one protein day per week, just like during the "attack" phase. Of course, you decide when to celebrate this day, but since this day will be present in your routine for a long time, and possibly for the rest of your life, it is better to have it in the middle of the week. Pierre Dukan recommends Thursday.
A product that should be consumed every day, as you have probably already guessed, is oat bran, two and a half tablespoons and 2 liters of water per day are also required.
Walk at least 30 minutes a day, longer the better.
We control our health, because that diet is stressful for the body. If you have any stomach pain, go to the doctor immediately.

The "consolidation" phase is distinguished by the presence of great conditions. If in the previous two phases there are only 2 conditions, some products are allowed for consumption, others are not, then here there are conditions for almost every day.

A nice bonus is that there are days when you can eat your favorite food in any quantity (feast), as well as days when you can eat all vegetables, including starchy ones.

Any week in the "consolidation" phase must contain days:

Protein;
Protein with vegetables;
Proteins with vegetables + starchy foods;
The day when you can eat everything;
The remaining days are protein-vegetable;

I recommend trying the following schedule:

Monday – proteins and vegetables;
Tuesday – proteins and vegetables with starchy products;
Wednesday – proteins and vegetables;
Thursday – protein;
Friday: you can eat everything, which is convenient for meeting friends;
Saturday – proteins and vegetables;
Sunday – proteins and vegetables (in the second half of the phase – the day when you can eat everything).

For each of these days certain dishes are allowed, so try to create an individual menu.

Protein day: these days are present in all phases of the Dukan diet and help reduce excess weight. During phase 3, animal protein can be consumed with spices and sauces, which are allowed in phase 1 "attack".

The day when you can eat everything.

Of course, this is the most pleasant day, you can eat everything, and even at one of the meals you can drink 1-2 glasses of wine. The rest of the diet for this day is built on the principle of a day of protein and vegetables.

You should choose the dishes for that day in advance and choose them in such a way that you not only overeat, but also satisfy your desire to eat something forbidden, something that you have wanted for a long time. Eating everything you can reach is not the best idea.

If you are afraid to organize such days, remember that this is not advice, but a rule that must be followed.

Menu phase "Set"

Day 1:

Morning: pancakes with meat, tea;
Breakfast: scrambled eggs and vegetables;
Lunch: cutlets with cabbage, salad;
Snack: pie filled with cottage cheese and cottage cheese;
Dinner: pie with zucchini and meat;
Night - kefir.

Day 2:

Morning: omelette with ham, coffee with milk;
Breakfast: pumpkin porridge;
Lunch: chicken roll;
Snack: eggplant fan;
Dinner: chicken roll;
Night: cheesecake.

Day 3 (protein - vegetables):

Morning: soft-boiled eggs, coffee with milk;
Breakfast: salad, mushrooms;
Lunch: chicken soup, mushrooms, vegetable stew, kefir;
Snack: bran muffins, herbal infusion;
Dinner: liver cutlets, salad, tea;
Night: yogurt, any cabbage.

Day 4:

Morning: cottage cheese casserole;
Breakfast: fish cutlets;
Lunch: chicken sausage;
Afternoon snack: kefir;
Dinner: stewed meat;
Night: curd mousse.

Day 5:

Morning: omelette, vegetables, coffee;
Breakfast: sausages;
Lunch: any dish, wine;
Snack: liver pie with vegetable filling;
Dinner - sausage;
Night - "Olivier".

Day 6:

Morning: cottage cheese, coffee;
Breakfast: chicken sausage, yogurt;
Lunch: chicken breast soup, stew, tea;
Snack: salad;
Dinner: scrambled eggs, tea;
Evening: fermented baked milk or kefir.

Day 7:

Morning: liver pancakes, tea;
Breakfast: vegetable stew;
Lunch: fish cutlets, chicken soup, salad;
Snack: potatoes, salad;
Dinner: baked brisket, sauerkraut;
Night: yogurt or kefir.

"Stabilization" Phase

Do not underestimate the importance of the final stage of Dukan. "Stabilization" consolidates the result obtained, prevents us from gaining unnecessary weight again and helps us stay slim for the rest of our lives.

Guide for the "Stabilization" phase

Daily consumption of three tablespoons of bran;
Avoid overeating;
Drink two liters of clean water a day;
One day a week should be a fasting day: proteins;
Move more: walk, bike, skate, exercise at the gym;

Diet of the "Stabilization" phase

When we reach this stage, our body is already accustomed to doing away with unnecessary foods that cause it to accumulate fat deposits. Therefore, the most important thing is not to adopt incorrect eating behaviors again: not to start eating sweets, sugar, fast food and other "harmful things. "

A more varied menu appears here, since the main part of the diet has been completed, and the goal of this phase is simply to stay in the desired shape. The rules are very simple:

Eat as many vegetables as you want, they will not harm your appearance;
It is allowed to eat one piece of fruit at a time if they are large, for example, apples;
If they are smaller fruits, such as tangerines, then you can eat two pieces;
You cannot eat cheeses like "Dor-blue" and goat cheese, only low-calorie ones;
Turkey, chicken breast, and beef are a great alternative to fatty varieties;
Products made only with milk with a reduced fat content, it is also good to replace normal milk with one that contains less lactose;
Bread, salt and starchy foods are reduced to a minimum;
Don't forget about bran: three tablespoons a day;

As a rule, at this stage we have already adapted to the new nutrition system, the body has adapted to a new, healthy wave and no longer needs to "eat up" stressful situations and fatigue.

Menu phase "Stabilization"

Day 1:

Breakfast: omelette with fried tomatoes, infusions;
Lunch – homemade chicken soup – noodles, cutlets;
Snack: natural yogurt and bran, fruit and cottage cheese pancakes;
Dinner: baked fish.

Day 2:

Breakfast: coffee, a couple of pieces of cheese, a boiled egg;
Lunch: whole wheat bread, mushroom soup without dressing;
Snack: curd dough with pieces of fruit, yogurt and bran;
Dinner: shrimp with lemon juice and chamomile tea.

Day 3:

Breakfast: cottage cheese casserole, coffee (possibly with milk);
Lunch – borscht, vegetable salad;
Snack: a piece of liver, kefir and bran pancake cake;
Dinner: squid, preferably freshly boiled.

Day 4:

Breakfast – cottage cheese and coffee;
Lunch – beef cutlets;
Snack: kefir and bran, a piece of boiled beef;
Dinner: fish fillet.

Day 5:

Breakfast: oatmeal, coffee or tea;
Lunch – cheese soup – puree with chicken breast;
Snack: kefir and bran, cheesecakes;
Dinner – fish cutlets.

Day 6:

Breakfast – omelette with vegetables, coffee;
Lunch: beef broth and a piece of meat;
Snack: kefir and bran, cottage cheese balls with raspberries;
Dinner: any seafood.

Day 7:

Breakfast – homemade cake with chocolate, coffee;
Lunch: cutlets or schnitzels, tea;
Snack: fruit, kefir and bran;
Dinner: fish soufflé.

This is how, by following simple rules in your diet, you can always stay in shape and shine with beauty.