Dukan diet nutritional system

French nutritionist Pierre Dukan has developed a nutritional system that does not harm the body and fits perfectly into the rhythm of modern life.At the same time, the weight is steadily reduced and the results last for a long time.

Dukan diet for weight loss

Nutritionist Pierre Dukan, based on his 40 years of practice, has developed a weight loss diet that has gained popularity among both the general public and celebrities such as the Duchess of Cambridge and Jennifer Lopez.The Dukan Multiphasic Diet avoids fasting.At each stage, you should include acceptable foods in the menu that will not only help you lose weight, but also maintain the results achieved throughout your life.

Attention!Before the diet itself, it is recommended to carry out a three-day cleansing of the body.A slag-free diet is suitable for this.

Basic rules of the Dukan diet

French nutritionist Dukan affirmatively told all the “fighters” for their figure that the body needs to block access to foreign fats (fats from food) in order to burn its own fats.This principle became the basis of the Dukan method of protein loss.

According to the rules of the Dukan diet, 4 main phases should be followed:

1. Dukan diet “Attack”.The goal of the “attack” is to force accumulated fat to burn.The menu in this phase contains only protein products.
2. "Variety"- Continues until the desired result is achieved.The goal of “variety” in the Dukan diet is the desired weight loss.At this time, in addition to protein products, certain vegetables are also allowed on the menu.
3. “Pin”- continues depending on the excess weight lost.The menu of this phase of the Dukan diet is expanded and is as close as possible to the final acceptable menu.
4. "Stabilization"- continues throughout life.This is a type of nutritional culture learned in the previous phases of the Dukan diet that allows you to maintain your normal weight.

Just pure, healthy protein

“The body needs healthy protein foods,” affirmed the French doctor.At the same time, the protein must come to us in pure form, without fats, dyes or other additives.What is this protein recommended by Dukan?

There is nothing fundamentally new here.

And as protein the doctor recommends:

1. lean boiled or stewed meat from veal, beef, poultry or horse;
2. Meat by-products of similar preparation – liver, kidneys, hearts, tongue;
3. Fish and dishes made therefrom without oil, canned, smoked, boiled or stewed;
4. Seafood – oysters, shrimp, mussels, crayfish and similar seafood;
5. eggs boiled or fried without oil;
6. low-fat dairy products.

In the first step we only eat pure proteins!Nothing else!You have to persevere for 8-10 days and believe me, you will see the first results and when you see them you will want more and it will be even easier for you in the future.

Important points:

1. Lovers of a crispy crust should forget about their culinary preferences - poultry meat should be eaten without the skin (and it is best to cook it with the skin).
2. You can't eat fatty fish, but the opportunity to devour crab sticks can only please us!

If you want to lose more weight, eat fewer carbohydrates

The harmful influence of carbohydrates on fat burning has long been known.Therefore, the Dukan protein diet practically excludes foods containing carbohydrates.In addition, the more extra pounds a person has, the stricter the protein restrictions should be.Dukan advises severely overweight people to avoid carbohydrates completely for the first two weeks.

Dukan does not recommend carbonated sweet drinks, but allows light mineral water and drinks with sweeteners.

More water and walks

Drinking plenty of clean water is not news for those who are losing weight.Dr.Pierre insists on increasing water intake to 3 liters per day.You can and must drink at any time, including with food.

Yes, and you won't be able to sit on the couch and let the kilos go away!Dukan recommends walking a lot and leading an active lifestyle.

The basis of the Dukan diet menu

A high protein content with a minimum of carbohydrates is the basis of the Dukan diet menu.Planning is carried out according to the principle of stages (phases) with a smooth transition from one to the other.This way you will achieve maximum results without putting your health at risk.The result directly depends on compliance with the requirements of each individual phase!

Important features of the diet:Every day you need to eat several tablespoons of oat bran to replenish the supply of fiber necessary for the organs and tissues of a person losing weight!

Dukan diet “attack” phase

Dukan's "Attack" phase is the very first and most effective phase and imposes strict restrictions on the menu.Its main goal is to burn fat accumulated in the body.This is done by consuming only protein-containing foods with a minimal fat content in the diet.

Eating protein products according to the Dukan diet promotes rapid satiety, therefore the portion size of a meal is reduced.The body spends more energy digesting protein than it gets from it, which means excess weight quickly disappears.In the “attack” phase of the Dukan diet, significant weight loss is observed, which, according to the doctor himself, motivates further phases.

Before following the Dukan diet, you should clearly determine the duration of the “attack phase”.It is determined based on the amount of extra pounds:

• Up to 5 kg = 3 days.
• Up to 10 kg = 4 days.
• Up to 15 kg = 5 days.
• Up to 20 kg = 6 days.
• Over 30kg = 7 days.

While following the “attack” phase of the Dukan diet, you must adhere to the following rules:

Include 1.5 tbsp in your daily menu.Spoons of oat bran, washed down with plenty of water.If there is individual intolerance, you can replace bran with buckwheat.It is necessary to drink at least 1.5 liters of purified water without gas every day.It is recommended to do morning exercises.While on the diet, make sure to take at least 20 minutes of walks in the fresh air every day.

Allowed menu items

• Lean meat: veal, horse meat, beef, pork (6% fat), rabbit.
• Poultry (except duck and goose, eaten without skin): chicken, turkey, quail.
• By-products: kidneys, liver, tongue, lungs.
• Ham (no more than 4% fat, eaten without skin).
• Fish in any form: raw, baked, canned, fried, stewed.
• Seafood.
• Quail eggs and chicken eggs: white in unlimited quantities, yolks no more than 2 pieces per day.
• Low-fat or low-fat dairy products and fermented milk products.
• natural yoghurts.
• Crab sticks (no more than 7 pieces per meal).

According to the Dukan diet, the following are allowed as dietary supplements in the “attack” phase:

• Olive, vegetable or rapeseed oil (1 tablespoon per day).
• lemon juice.
• Tomato paste (2 tablespoons per day).
• Apple, soy, balsamic vinegar.
• Herbs and spices: caraway, thyme, rosemary.
• Onions.
• Baking powder, gelatin and yeast in cooking.
• Cucumbers as a snack (2 pieces per day).
• Sugar substitutes.

During the Dukan diet, it is recommended to drink herbal, black and green teas, berry decoctions, tinctures and coffee throughout the day, but without sugar.Salt consumption should be reduced to a minimum.

Menu for every day

Monday

• Cottage cheese;
• meatloaf with egg;
• Kefir;
• Boiled chicken breast.

Tuesday

• Omelet;
• rabbit in tomato sauce;
• Kefir;
• Grilled dorado in lemon sauce.

Wednesday

• 2 hard-boiled eggs;
• beef steak with mustard;
• Milk;
• Seafood cocktail.

Thursday

• cheesecake;
• Oven baked trout;
• natural yogurt;
• Braised turkey in cream sauce.

Friday

• curd casserole;
• sturgeon soup;
• Soft-boiled egg;
• Veal medallions in tomato sauce.

Saturday

• Ham;
• chicken soup;
• Kefir;
• Salmon baked in the oven.

Sunday

• Omelet with ham;
• Lightly salted herring;
• Milk;
• Beef chops.

Dukan diet “variation phase”.

According to the Dukan diet, the desired result is achieved in the “alternation” phase.This is the main phase of losing weight.Its duration is determined by the loss of excess weight, that is, when the desired result is achieved, the “change” phase after the Dukan diet ends.At this time, in addition to protein products, vegetables and herbs rich in fiber are also included in the menu.

Allowed vegetables can be eaten both raw and cooked.However, at this point they are not yet allowed on the Dukan diet every day.You should alternate exclusively protein days (corresponding to the “attack” phase) with mixed days (on which vegetables and vegetables are allowed in the menu).

Alternating protein days with mixed days on the Dukan diet depends on the desired weight loss:

• Up to 10 kg = 1/1.
• Up to 20 kg = 2/2.
• From 30 kg and more = 5/5.

According to the Dukan diet, in the “variation phase” it is necessary to increase the daily intake of oat bran to 2 tablespoons.Depending on individual indications, they can be replaced with wheat bran or buckwheat brewed in water.The consumption of purified water is increased to 2 liters per day.Physical activity should also be greater.According to the Dukan diet, in the “variation” phase you need to walk in the fresh air for at least 30 minutes every day.Do not forget about morning exercises to quickly achieve the desired weight loss result.

What you can and cannot eat

What can you eat during the transition period according to the Dukan system:

• All protein products allowed in the “Attack” phase;
• All spices and additives included in the Attack Phase menu;
• Vegetables and greens: cucumbers, tomatoes, peppers, pumpkin, asparagus, spinach, parsley, lettuce, cabbage, radishes, zucchini, eggplant, leeks and onions, celery, green beans, beets, carrots;
• 1 unsweetened apple per day;
• Mushrooms.

An important nuance of the “alternating” phase of the Dukan diet is that the protein products allowed in the first phase can be mixed as desired, and only two types can be selected per day from the additional ones.

During the “variety” phase, the following products should be excluded from the menu:

• Fatty meat and poultry (duck, goose);
• Fatty dairy products and fermented milk products;
• potatoes, peas, beans, corn, lentils;
• avocado, olives, black olives;
• Cereals, pasta and baked goods (except 2 pieces of rye bread per day);
• baked goods, sweet desserts, chocolate;
• Sugar;
• Mayonnaise.

Daily menu

Changing phase - daily menu according to the Dukan diet (breakfast, lunch, afternoon snack, dinner):

Monday

• Omelet;
• trout soup;
• Milk;
• Rabbit in sour cream sauce.

Tuesday

• French scrambled eggs;
• cream of chicken soup;
• cucumber, tomato;
• Beef steak.White cabbage salad.

Wednesday

• Cottage cheese.Apple;
• seafood cocktail;
• Hard-boiled egg;
• Veal chops.

Thursday

• buckwheat porridge;
• tom yam soup with shrimp;
• Kefir;
• Turkey stewed with vegetables.

Friday

• natural yogurt;
• Steamed Chicken Breasts;
• Ham;
• Lightly salted salmon.

Saturday

• cucumber rolls;
• Borscht with meat;
• natural yogurt;
• Mackerel stuffed with vegetables in the oven.

Sunday

• cheesecake;
• beef chops;
• Kefir;
• Fish soup.

“Fixation” phase of the Dukan diet

The consolidation phase according to the Dukan system is a gradual exit from the diet.At the same time, the person continues to lose weight, but not as much, by about 400 grams per week.The duration of this phase is calculated individually depending on the kilograms lost, based on the principle of 10 days of “consolidation” per 1 kg of previously lost weight.For example, for a person who has lost 6 kg, the duration of the “consolidation phase” should be 60 days.

In the “Consolidation” phase, the diet menu expands:

• Non-sweet fruits are added, with the exception of bananas, cherries and grapes.However, the permissible daily portion of permitted fruits should not exceed the size of an average apple.
• It is allowed to include 6% cheese in the diet.
• Twice a week you can eat potatoes, rice, pasta, peas, beans and legumes.
• At this stage, according to the Dukan diet, the daily intake of oat bran increases to 3 tablespoons.You should drink at least 1.5-2 liters of purified water without gas every day.

It is necessary to be physically active, play sports or fitness, and take long walks of 30 to 60 minutes a day.

A feature of the “consolidation phase” of the Dukan diet are the so-called “feasts”.These are meals where you are allowed to eat absolutely whatever your heart and stomach desires.They meet once a week and only for one meal, for example lunch.In addition, according to the Dukan diet, you should definitely have a protein fasting day once a week.That is, according to the “attack” phase, consume only protein products in the menu.

List of recommended products

Allowed foods of the Dukan diet during the consolidation phase:

• All protein products allowed in the “Attack” phase;
• All vegetables, additives and spices permitted in the “consolidation phase”;
• Sour and sweet-sour fruits: oranges, tangerines, grapefruits, apples, kiwi, pears;
• Berries: melon and watermelon no more than 400 grams per day;
• Rice, potatoes, corn, beans, peas, pasta, starchy foods 2 times a week;
• Cheese 6%Fat contentno more than 40 grams per day;
• honey – 3 teaspoons per day;
• 2 slices of bread.

Detailed menu

Dukan diet – menu in the consolidation phase (breakfast, lunch, afternoon snack, dinner):

Monday

• oatmeal with honey;
• chicken noodle soup;
• Orange;
• Meat in French.Salad "Vitamin".

Tuesday

• Omelette with ham and cheese;
• Borscht with meat;
• mandarin, kiwi;
• Beef pilaf.Cucumbers, tomatoes, peppers.

Wednesday

• cheesecake;
• seafood paella;
• Apple;
• Turkey stuffed with prunes in the oven.

Thursday

• cottage cheese with honey;
• meat solyanka;
• cucumber, spinach;
• Mashed potatoes.chicken liver.Carrot salad.

Friday

• 2 hard-boiled eggs;
• “Feast” – according to the Dukan diet, we eat whatever we want;
• Kefir;
• Tom yam soup with seafood.

Saturday

• natural yogurt;
• Seafood;
• Kefir;
• Beef chops.

Sunday

• curd casserole;
• sturgeon soup;
• Grapefruit;
• Macaroni with cheese and ham.Green.

Dukan diet “stabilization phase”.

The stabilization phase of the Dukan diet is the rules of eating behavior that must be followed throughout life in order to maintain the achieved weight loss result and not to gain excess weight in the future.

According to the Dukan diet, in the “Stabilization” phase, you should adhere to four main principles:

• Consume 3 tablespoons of oat bran and drink at least 1.5-2 liters of still water per day;
• Pay special attention to your physical activity: avoid elevators, take at least 30-minute walks every day, do morning exercises, do fitness;
• Arrange a protein fasting day once a week corresponding to the “attack” phase;
• Include all foods in your daily diet or eat according to the “Consolidation” phase.It is advisable to include fruit in your diet in the first half of the day.

After the Dukan diet, the “stabilization phase” is no longer a restriction, but a way of life.If you want to pamper yourself with culinary delights, you don't need to worry about the holiday, because on this day you can treat yourself to a “feast”.The day after the “tummy feast” you should definitely carry out a protein “attack” to prevent weight gain.

Permitted and prohibited products

Permitted products according to the Dukan system during the stabilization phase:

• Lean meat (beef, veal, horse meat, pork 6%, rabbit);
• Poultry: chicken, turkey (skinless);
• All types of fish in all preparation variants;
• Low-fat dairy products and fermented milk products;
• Seafood;
• by-products;
• Lean skinless ham;
• chicken and quail eggs;
• All vegetables (potatoes and legumes should be on the menu no more than twice a week);
• It is advisable to consume fruit (except cherries, bananas and grapes) in the first half of the day;
• honey 3 teaspoons per day;
• Bread (2 slices per day), pasta;
• lemon, lemon juice;
• Cocoa;
• Mushrooms;
• Ketchup, tomato paste (2 tablespoons per day), adjika;
• Spices and additives (parsley, coriander, ginger, cumin, pepper);
• gelatin, baking powder, yeast;
• vegetable oil, olive oil;
• Tea, coffee, herbal teas and herbal decoctions without sugar.

Prohibited foods in the “stabilization” phase of the Dukan diet:

• Sugar;
• baked goods, sweet desserts;
• Sweet fruits: cherries, bananas, grapes;
• Fatty meat and poultry (duck, goose in limited quantities);
• Fatty dairy products and fermented milk products;
• Mayonnaise and sauces are prepared from it.

Menu for every day stabilization phase

Menu for the stabilization phase of the Dukan diet (breakfast, lunch, afternoon snack, dinner):

Monday

• curd pudding;
• Norwegian salmon soup;
• Grapefruit;
• Vegetable stew with turkey.

Tuesday

• Omelet.Mandarin;
• Rassolnik.cod liver;
• Kefir;
• Mashed potatoes.Lightly salted herring.Cabbage salad.

Wednesday

• rice porridge with milk;
• Solyanka from selected meat;
• Ham;
• Stuffed fish.Fresh vegetable salad.

Thursday

• Soft-boiled egg.Pear;
• mixed fish soup;
• Kefir;
• Beef steak with mustard.

Friday

• Muesli.Orange;
• Okroshka.hake fillet;
• Kefir;
• Spaghetti with Bolognese sauce.

Saturday

• Oatmeal.Apple;
• “Feast” – according to the Dukan diet, we eat whatever we want;
• Ham;
• Vinaigrette.Pollock fillet.

Sunday

• cheesecake;
• Borscht with meat;
• Grapefruit;
• chicken breast.Green beans in a creamy sauce.

Let's summarize it

Provided that all conditions are met, the kilograms lost during the diet will not return.Food restrictions are not critical, which will help you stick to this diet for a long time.However, it cannot be described as completely balanced.Ask your doctor about possible contraindications and the need to take vitamin and mineral supplements.