The famous Dukan diet: menu for every day, recipes, reviews

Almost all diets have a temporary effect. Usually, with the return to the usual eating pattern, the body returns the lost kilograms, and sometimes it multiplies.

The Dukan diet helps not only to quickly reduce weight, but also to consolidate the result. Unlike other monogamous diets, the Dukan menu contains many delicious and healthy recipes.

Everything you need to know about the Dukan diet

As a doctor, for many years, Pierre Dukan developed a method of effective weight loss. Its development is a high-protein diet with minimal carbohydrate intake at a certain stage. At the first stages all fats are completely excluded.

This technique is good because the consumption of proteins, even in large quantities, does not lead to the deposition of excess weight.

Unlike simple carbohydrates and fats, proteins can be eaten in unlimited quantities, but for each organism individually. Despite all this, you need to be attentive to your own health, as the diet contains not only advantages, but also disadvantages.

Advantages of the diet:

• rapid weight loss due to low-calorie, low-fat foods;
• fixing the result, due to the correct exit from the diet;
• diet will not lead to loss of muscle mass, due to the large number of protein products;
• the body gets all the amino acids;
• salt is not excluded, unlike many other diets that lead to deterioration of bone structure and dehydration;

Minuses:

• acid-base balance is broken;
• due to the lack of fat, the gastrointestinal tract is disturbed;
• renal function deteriorates due to the large amount of protein consumed.

Stages of the Dukan protein diet

Dyukan divided the method of nutrition into four stages. In each of them certain foods are allowed, but preference is still given to proteins. The doctor competently made a diet, gradually adding variety to the menu.

Stages of the Dukan diet:

1. Attack;
2. Alternation;
3. Fastening;
4. Stabilization.

The first two are aimed at losing weight, the last - to maintain the result. Each of them is given a certain time.

Phase Attack

The first stage "Attack" contains only protein products. At this time, there is an instant weight loss, due to the removal of large amounts of fluid from the body. It is very motivating losing weight, but you must understand that it is not fat that is lost, but water.

Then the body gradually gets to fat, only after it consumes glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise, the weight will not decline rapidly.

During the first phase, a tablespoon of oat bran is allowed. This is the only carbohydrate allowed in this stage.

Be sure to consume large amounts of purified water every day. Approximately thirty milliliters per kilogram of weight.

Since protein is consumed in unlimited quantities, water serves as an aid for the elimination of ammonia, a product of protein breakdown. This is the most difficult period in the diet. The stage should last no more than one week. Products are not allowed to cook in oil, for frying using non-stick coating, grill. You can bake, cook, steam.

A detailed menu for each day might look like this:

Recipes for the menu of the stage "Attack"

Omelet with cottage cheese and greens

One serving contains 40 grams of protein. Cooked in a pan with a non-stick coating and oil-free over low heat.

Products:

• 2 eggs with yolks;
• 3 egg whites;
• 100 grams of low-fat cottage cheese;
• small amount of fresh greens;
• salt.

Cooking:

1. Separate the whites from the yolks;
2. Add two whole eggs and beat into an omelet;
3. Mash cottage cheese and mix with eggs;
4. We put on a slow fire;
5. Add a pinch of salt and herbs.

It turns out a light and hearty breakfast.

Baked Chicken Fillet in Soy Sauce

Calculated per serving - 200 grams of chicken fillet. The protein content of the dish will be approximately 45 grams.

Products:

• 200 g chicken fillet;
• 1 clove of garlic;
• salt, spices to taste;
• 1 tbsp. soy sauce

Cooking:

1. Wash chicken fillet under running water;
2. Squeeze the garlic through the garlic;
3. Mix garlic with spices, adding soy sauce and salt to taste;
4. Pour the fillet sauce on all sides;
5. Preheat oven to 180 degrees;
6. Put the fillet in a roasting sleeve, closing it on both sides;
7. We spread on the sheet and in the oven for 40 minutes.

The fillet is tender and tasty.

Baked Mackerel

For one serving - 200 grams of fish. Approximately 32 grams of protein per serving.

Products:

• whole mackerel;
• 2 lemon wedges;
• salt, spices for fish.

Cooking:

1. We clean the fish from the entrails, remove the gills and rinse under water;
2. Make a couple of cuts across and lay out lemon slices in them, pour lemon juice on top;
3. Salt, spices to taste;
4. Preheat oven to 180 degrees;
5. Put fish on a sheet and in the oven for 40 minutes.

Unusually juicy and tasty fish.

Phase Alternation

At this stage of the Pierre Ducan diet allowed the addition of vegetables. During this period, a significant amount of subcutaneous fat is lost.

By the time period is unlimited, ends on reaching the required weight. Some days remain protein, others mixed (proteins, vegetables).

The alternation occurs in the following combination: one day protein, the second mixed; or two days of protein, two mixed; and so on up to five days maximum.

The more excess weight, the more days for alternation.

Allowed all low-carb vegetables with high fiber content: all types of cabbage, zucchini, carrots, onions, beets. Prohibited foods containing starch, sugar and fat: potatoes, pasta, avocado, legumes. Increases the amount of oat bran to two tablespoons.

Sample menu for each day:

Recipes for the stage "alternation"

Chicken cutlets with steamed carrots and onions

Ingredients:

• 500 grams of minced chicken;
• 1 medium onion;
• 1 carrot;
• 1 egg;
• salt pepper.

Cooking:

1. Add the egg to the mince and stir;
2. Finely chop the onion;
3. We rub carrots on a large grater;
4. Add a small amount of salt and pepper;
5. Mix the stuffing;
6. Put the cutlets into the slow cooker in small balls;
7. Select the mode "a couple", leave for 40 minutes.

Baked pollock fillet with beets

Ingredients:

• 2 pieces of pollock fillet;
• 1 beet;
• juice of half a lemon;
• salt, spices for fish.

Cooking:

1. Remove the ridge from the fish, thoroughly wash;
2. Peel the beets and cut into slices;
3. Spread beetroot on foil, fillet on top;
4. Pour lemon juice, add salt and spices;
5. We put in the oven, preheated to 180 degrees for 40 minutes.

Cod liver salad

Ingredients:

• 180 grams of canned cod liver in own juice;
• 10 sheets of lettuce;
• 2 eggs;
• 1 tsp mustard;
• half a lemon;
• 1 tbsp. soy sauce;
• 0.5 cloves of garlic;

Cooking sauce:

1. In a saucer we combine soy sauce and lemon juice;
2. Squeeze the garlic into the mixture through the garlic;
3. Add the mustard and mix thoroughly.

Cooking salad:

1. Merge cod liver juice;
2. Boil two eggs, cool and cut into cubes;
3. Wash the lettuce leaves and cut into small strips;
4. In the salad, add the sauce, mix.

It is recommended not to add salt, as it is already contained in soy sauce.

Stage "Fixing"

This stage is designed to consolidate and hold the result. Fixation can take a long time, depending on the weight lost. The more kilograms you lose, the longer this period will last. Each lost kilogram should be fixed ten days. Thus, if 10 kilograms are lost, the stage will take 100 days.

In this period, allowed fruit, with the exception of banana, figs, cherries, cherries. But not more than one fruit per day. Once a week it is allowed to include one portion of potatoes, rice, pasta, buckwheat. At this stage, you need to follow a protein diet one day a week.

Menu for every day:

Recipes for the stage "Fastening"

Berries and Kefir Milkshake

Ingredients:

• 250 grams of kefir;
• 0.5 tbsp. red currant;
• 0.5 tbsp. black currant.

Cooking:

1. Wash berries under running water;
2. Put in a blender;
3. Add kefir and beat.

Chicken fillet with brown rice and vegetables in a slow cooker

Ingredients:

• 500 gr. chicken fillet;
• 1 cup brown rice;
• 300 gr. white cabbage;
• 300 gr. Brussels sprouts;
• 300 gr. cauliflower;
• 1 carrot;
• salt, spices.

Cooking:

1. Wash the fillet and cut into large cubes;
2. Wash rice, add to meat;
3. Large shred white and cauliflower to the same size;
4. Cut the carrot rings;
5. All products are laid out in a slow cooker;
6. Pour three glasses of water;
7. Add 1 tsp. salt and spices to taste;
8. Set the mode "Quenching" for 40 minutes.

Stage "Stabilization"

At this stage, you can let your favorite foods and products. Stage can last exactly as long as you want to keep the result. But it is necessary to adhere to the basic principles of proper nutrition:

• the menu should contain as little saturated fat as possible;
• carbohydrates in the morning;
• less flour and sweet, and it is better to exclude at all;
• consume a lot of water;
• be sure to use fiber;
• Salt dishes as little as possible.

What the menu might look like:

Recipes for Stabilization

Beef in sour cream

Ingredients:

• 500 gr. beef;
• 200 gr. sour cream 15%;
• sunflower oil;
• salt, black pepper.

Cooking:

1. Wash the meat and cut into strips 2 centimeters wide;
2. Heat the frying pan, add oil;
3. Fry the meat until golden brown, add salt and pepper to taste;
4. We put on a slow fire and add sour cream;
5. Cover with lid, stew for 15 minutes.

Diet Russian salad with homemade mayonnaise

Ingredients for mayonnaise:

• 1 egg;
• 250 gr. sunflower oil;
• 1 tbsp. lemon juice;
• 1 tsp mustard;
• salt, sugar.

Mayonnaise preparation:

1. In a deep bowl, break an egg and add butter. Beat with a mixer or whisk manually;
2. Add mustard;
3. Sugar and salt to taste;
4. Mix with a mixer.

Ingredients for Salad:

• 500 gr. boiled potatoes;
• 4 boiled eggs;
• 3 pickled cucumbers;
• 300 gr. boiled sausage;
• 1 can of canned peas.

Salad preparation:

1. Chill potatoes cut into cubes;
2. Cut eggs into cubes;
3. Add diced sausage;
4. Cut cucumbers and add peas;
5. Thoroughly mix all the ingredients with mayonnaise.

How to get out of the diet according to Dyukan

Do not forget: how easy the weight is lost, just as easy and gaining. Therefore, in order not to return the lost kilograms, it is necessary to introduce new products into the diet smoothly and gradually.

Especially after a protein diet, the body is able to quickly accumulate fat. To do this, keep track of what and how much you eat. This should be a habit of a lifetime.

Reviews

Reviews and results are thinner as follows:

Dyukan diet will help to instantly reduce excess weight. Despite the excellent results of followers of the doctor, remember that any diet has disadvantages. Therefore, it is necessary to take health seriously: check the liver, kidneys, and stomach.

And only with the permission of the doctor to start losing weight. Any diet works much more efficiently with exercise. If the body spends additional energy in everyday life, it will quickly lead to the desired result.

A few more dishes for the Dukan diet are in the next video.