Dukan protein diet menu for every day - nutrition table for the week

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Despite the complexity of the first stage of the Dukan diet, this is a fairly harmless method of effective weight loss, since it does not completely exclude all carbohydrates, and even salt. The result of the diet comes without great losses to health and appearance. But there are also warnings; it is necessary to be examined, and if diseases are detected, consult a doctor.

Unlike many diets, this diet plan is quite long-term and can last about a year, based on the number of kilograms lost. We can say that this is not just a diet, but also the principle of nutrition for a long time, or even for life, since the last phase implies proper nutrition, and not strict restrictions.

• The essence of the diet
• Basic Rules: Permitted Products
• Prohibited products for phase 1 and 2:

The essence of the diet

The diet, developed by Dr. Pierre Dukan, is based on protein nutrition, although carbohydrates and fats are allowed in certain phases. The doctor developed a method, dividing it into four main stages of nutrition. Each of them contains certain products and menus.

The first phase is the most difficult and threatens failure, but it lasts only a week, during this period a significant amount of excess weight is lost, but mostly it is water.

It is important! Dishes can be salted, but it is better to consume no more than 2 g of salt per day.

The water-salt balance is maintained normally, and fluid removal occurs not due to the elimination of salt, but due to the elimination of carbohydrates in the first week, which are also capable of retaining excess fluid.

The second phase is much easier, because more forces appear, the source of which are carbohydrates.

By the beginning of the third phase, the weight comes to the required form, which must be maintained for the longest period of the entire diet.

After the fourth phase, the weight remains in place and the extra pounds do not return, of course, provided that you eat properly.

Dukan oatmeal cookies best recipe with photo

• 6 tbsp. l. oat bran
• 2 tbsp. l. milk powder
• 4 tbsp. l. corn starch
• 5 g baking powder
• 40 ml milk
• 200 ml low-fat yoghurt
• sweetener to taste

Mix yogurt with milk and mix with a spoon. Add all dry ingredients. Line a baking tray with baking paper and spoon out the mixture using a teaspoon. Bake cookies for 20 minutes at 175C.

Basic Rules:

1. Daily consumption of sufficient amounts of clean water (1.5 to 2.5 liters) is necessary;
2. There should be no disruptions, especially if the consumption of a certain product at this stage is strictly prohibited!;
3. You need to eat at least four times a day, at intervals of no more than 4 hours. But passing on, eating the daily menu for breakfast and then fasting is also not recommended, the diet simply will not work;
4. The first phase should last no more than 7 days, otherwise negative consequences will appear that are harmful to health;
5. The second phase lasts until you achieve the desired result;
6. The third phase lasts with the calculation: for 1 lost kilogram - 10 days of consolidation. Only under this condition will the weight be fixed in place, and not grow rapidly, as happens immediately after many diets;
7. The fourth phase, at best, should always last, because it excludes many harmful foods, while not prohibiting you from eating your favorite foods. Naturally, returning to the excesses in nutrition that “helped” you gain excess weight, the result will not be maintained after leaving the diet. You'll just waste a lot of time on this. Therefore, strictly follow all the doctor’s requirements throughout the entire period.

Authorized Products

The following products are allowed for Phase 1 “Attack”:

• lean meat (chicken, beef, rabbit, quail, veal, turkey), but pork and lamb are allowed in limited quantities;
• low-fat fermented milk products: kefir, cottage cheese, milk, yogurt;
• seafood: fish, squid, mussels, octopus, shrimp, oysters, caviar;
• eggs, but no more than 2 yolks, whites not in limited quantities;
• chicken and beef liver;
• salt, spices, mustard, lemon juice;
• 1.5 tbsp. l. wheat bran;
• in rare cases, you can use 1 tsp. cocoa 14%.

In addition to everything else, the following products are allowed for “Alternation”:

• any cabbage;
• beet;
• zucchini;
• carrot;
• cucumbers;
• tomatoes;
• lettuce leaves, greens.

Prohibited products for phase 1 and 2:

• any fats, including any oil;
• any cereals and vegetables containing starch;
• pasta, bakery products;
• potato;
• fruits, confectionery and sugar;
• beans;
• avocado.

Allowed products for the “Consolidation” stage:

• 1 fruit, except banana, grapes, figs, cherries, cherries;
• once a week a serving of rice, pasta, buckwheat, and potatoes is allowed.

It is prohibited to use:

• oil;
• sweets and sugar;
• legumes

Attention! The last stage – “Stabilization” – allows all your favorite foods and dishes, but in moderation. It is important not to overeat; the diet should be rich in fiber and proteins. You should not overuse fruits and sweets!

Description of the "Attack" phase

Only protein products are allowed for consumption. Any fruits and vegetables, foods containing fats and carbohydrates are prohibited. Protein is eaten in its pure form and prepared in a wide variety of forms. Sticking to a monotonous and heavy diet for a long time is difficult and quite dangerous to health. In order to lose fat and not harm the body, the phase is short-lived and rapid.

The duration of the “Attack” of 10 days is recommended for people with excess weight of 30 kilograms or more. Those who need to lose 20-30 kilograms should stick to a protein menu for a week. About 5 days is enough for people who want to get rid of no more than 10 unnecessary kilograms. It is not recommended to increase the phase. The maximum is one and a half weeks, but no more. You cannot, having lost about 6 kilograms, try to increase the effectiveness of this stage. Failure to comply with the measure will only lead to health problems.

Benefits of the diet:

• The diet is quite varied and does not completely exclude essential substances, vitamins and microelements. Even at the first stage, wheat bran is allowed - a source of fiber;
• preference is given to products with a high protein content and low fat content. Thus, protein foods are easily digested, and extra, heavy calories from carbohydrates and fats do not interfere with the fat burning process. The main feature is that muscle mass is preserved. Moreover, proteins contain amino acids that keep teeth, hair and nails in good condition. Little time is given to protein nutrition, so the phase will not cause any harm. Many athletes adhere to this diet for months, and liver and kidney tests show good results;
• The last stage of the diet does not prohibit the consumption of favorite foods, and this helps the body not to experience stress and lack of nutrients, which worsens metabolism. After leaving the diet, the body, accustomed to variety in the menu, will not store fats in the “depot”;
• Simple carbohydrates are allowed, namely fruits and cocoa. In the presence of such substances, sugars, hypoglycemia and loss of strength, which can occur with complete abstinence from sugar, do not occur;
• All vegetables are allowed, and at some stages even starchy ones, so solid dietary fiber supports normal intestinal function.

Principles of cooking vegetables

The second stage of the Pierre Dukan diet allows for any type of heat treatment of vegetables, except frying. Along with eating raw vegetables, they can be grilled, baked, boiled, steamed, or stewed.

Along with the proper preparation of vegetable and protein dishes, the following principles must be observed:

• pay attention to the water balance and ensure that the volume of clean water consumed is just over 1.5 liters;
• the founder of the diet insists on daily walks in the fresh air lasting at least 40 minutes;
• although vegetable dishes contain many vitamins and macroelements , this turns out to be insufficient for the human body, which is within a limited nutritional framework, so you should consult a doctor and start a course of taking multivitamins;
• consume 1 tablespoon of bran (preferably oat bran) daily, which will avoid problems with intestinal motility worsening with diet (constipation).

Compliance with the principles of diet and rules for preparing vegetables entails effective weight loss. Of course, it is better to eat vegetables raw, since this is how they retain most of the nutrients than when cooked.

Disadvantages of the Dukan Diet:

• the diet excludes any fat, both butter and fats contained in fermented milk products. For normal digestion, namely, to contract the bile sphincter and remove bile, fats are necessary. Therefore, in the first stages it is better to sometimes consume fatty meat (pork, lamb) and 1.5% fat milk;
• According to American experts in the field of endocrinology, gastroenterology, psychology, cardiology, the diet is harmful, especially for the kidneys, due to the high protein content in the menu. The diet ranks 34th on the list of healthy diets out of 39 presented;
• Diet breakdowns are possible, that is, deviations from strict nutritional rules, which are caused by restrictions on favorite carbohydrates and fatty, fried foods;
• If you are overweight, the second phase of the diet takes a long time until the desired shape appears. The subsequent stage “Consolidation” lasts ten times longer, it is here that you have the opportunity to give up without getting the result and return to the initial weight;
• The Dukan diet, like many others, is a contraindication to any chronic diseases; you need to start the diet only with the permission of a doctor.

How many times a day can you eat?

The “Alternation” stage of the Dukan nutrition method can hardly be called hungry. It does not contain any quantitative restrictions.

The variety and nutritional value of the dishes fit well into 3 main meals and an afternoon snack, without any “unauthorized” snacks of unwanted foods.

In general, the Dukan diet does not in any way limit people who want to lose excess body weight from their favorite dishes of fish, meat, vegetables and seafood. It is also not prohibited to eat after 6 pm and you don’t have to share portions of dishes.

Stages of the Dukan Diet

Next, we will describe for you the nutritional features of each phase, give you a menu for the week and show examples of recipes for protein dishes. There will be 4 stages in total: “Attack”, “Alternation”, “Fixation” and “Stabilization”. How long the first 3 stages will take will depend on the weight you plan to lose on the diet. In the table below you can see how many days each should last based on the weight you plan to lose.

*The final results will depend on the characteristics of the body and compliance with all requirements.

First phase - Attack

This stage is quite difficult, although it is the shortest. The difficulty is that you suddenly need to give up all foods except protein. The satiety from such foods is weak, so there is a constant feeling of hunger. Allowed foods include all types of lean meat, eggs, low-fat fermented milk products, even Tofu cheese.

Food needs to be boiled or baked in the oven, as well as steamed, grilled and grilled. The stage lasts no more than a week, a little less if severe weakness or dizziness occurs. It is necessary to drink plenty of fluids between meals. The only drinks allowed are coffee (with the addition of low-fat milk), black and green tea without sugar.

Menu for the week: table

Recipe for juicy chicken fillet in the oven

• 500 g chicken fillet;
• lemon;
• salt, spices to taste;
• 1 tbsp soy sauce;
• 1 tbsp mustard.

Cut a piece of fillet in half into two equal steaks. Prepare the marinade: squeeze lemon juice, add a tablespoon of mustard, soy sauce and salt with spices. Soak the meat in the marinade for two hours. Preheat the oven to 180 degrees. Wrap the fillet meat in foil and bake for 30 minutes. Tender and tasty meat is ready!

Second phase - Alternation

The second phase involves a principle similar to protein-carbohydrate alternation. At this stage, you can select the following power schemes:

• 1 day protein – 1 day proteins + allowed vegetables;
• 2 days only proteins – 2 days proteins + vegetables;
• 3 days of protein – 3 days of combining proteins and vegetables;
• 4 days protein – 4 days: proteins and vegetables;
• maximum 5 days of protein – 5 days: protein and vegetables.

The stage should last until you see the desired result on the scales or in the mirror. The greater the weight, the more days there will be protein and protein-carbohydrate alternation (4-5 days). If you are not overweight, it is optimal to alternate the menu every 1-3 days.

Example menu when alternating 1 through 1

Stuffed cabbage rolls according to Dukan

• white cabbage leaves;
• 500 g minced chicken fillet;
• salt, spices;
• 1 carrot;
• 1 onion;
• 2 eggs.

Prepare the minced meat by grinding the skinless chicken fillet through a meat grinder. Add eggs, salt, spices, grated carrots and finely chopped onions to the meat. Mix everything thoroughly. Place the minced meat on cabbage leaves previously blanched in boiling water and wrap the cabbage rolls. Place in a saucepan and add enough water to cover the dish. Bring to a boil over the fire, then simmer the cabbage rolls over low heat for another 40 minutes.

Phase 3 - Consolidation

For this stage, more gentle conditions are provided - one fruit per day is allowed, but not with a high sugar content (for example, banana, grapes, figs, cherries and cherries are not allowed). Smooth introduction of rice, pasta, and potatoes is allowed, once a week. Since the stage includes simple carbohydrates, this regime should be controlled; do not overeat fruits and cereals.

Smooth adaptation to these products will ensure weight stabilization, that is, its retention. The duration of the period is calculated as follows: the number of lost kilograms is multiplied by 10 days. According to Dr. Dukan, every kilogram lost should be retained within 10 days. And the more you have lost, the longer you will have to remain in this phase.

Menu

Recipe for baked potatoes with meat

• 0.5 kg of potatoes;
• 0.5 kg veal;
• salt, spices.

Wash and peel the potatoes, cut into thin rings. Place the potatoes on a sheet covered with parchment. On top we place meat cut into large pieces, the size of potato rings. Add salt and spices. Add a little water to the bottom of the leaf. Place the dish in an oven preheated at 180 degrees for 40 minutes.

Fourth phase - Stabilization

The beginning of the long-awaited phase in which all foods and favorite dishes are allowed. The main condition of the stage is to eat in small portions, without overeating. During this period, weight should be controlled and kept in place. To protect yourself from excess weight, engage in physical activity. Just in case, leave one protein day a week as a fasting.

Menu for the week:

Steamed fish cutlets

• 500 g minced hake fillet;
• 1 onion;
• 1 carrot;
• 1 egg;
• 1 tbsp rice;
• salt.

Boil the rice in advance, in a ratio of 1:3. Chop the onion. Grate the carrots. Add all the ingredients to the minced fish and add salt. Form small cutlets. Set to “steam” mode and cook for 40 minutes.

Dessert

The attack is truly the most difficult phase of the diet, but these easy-to-make and delicious desserts will help you cope with it easily.

Syrniki

For cheesecakes you need:

• 200 gr. low-fat cottage cheese
• 2 eggs
• sweetener
• 2-3 tbsp. spoons of bran
• salt, vanillin

Preparation : In a bowl, mash the cottage cheese with a fork, beat in the eggs, add sweetener and bran and mix well. Add salt and vanilla. Form cheesecakes from the resulting mass. There are two cooking methods: in a non-stick frying pan or in the oven (bake for 15-20 minutes at 160-180 degrees), choose which one you like best.

How to get out of a diet correctly

Every diet will be in vain if, after leaving it, you pounce on all foods, both flour and sweets. The negative consequences of this behavior are a set of kilograms lost instantly, and even more than it was initially. The ideal option for maintaining weight would be to constantly follow the “Stabilization” phase nutrition method.

The main thing to pay attention to:

• portions should be small, after which a slight feeling of hunger remains;
• if you feel hungry, it is recommended to drink a glass of water to delay your next meal;
• You shouldn’t feel a strong feeling of hunger all the time; it’s better to have a small snack so as not to worsen your metabolism;
• if you want to eat a cake or pastry, it is better to do it before lunch than in the evening;
• play sports, then calories will be burned and not added to your weight;
• Go to bed also with a slight feeling of hunger, don’t betray. You can suppress your hunger with a glass of low-fat kefir;
• add less hot spices, they will stimulate your appetite, the desire to eat will come earlier than it should;
• give preference to cereals and vegetables high in fiber rather than starch;
• fruits should contain less sugar;
• get enough sleep, insufficient rest and recovery will lead to overwork, this can slow down your metabolism, and weight may even increase from this.

Sample menu for the week

Based on data from the lists of prohibited and permitted foods, it is not difficult to personally create a diet. As a possible menu for the week, below is a combination of dishes and products (4 meals a day).

Results after the Dukan diet

Each phase of the diet produces results that are different from the previous one. For example, at the “Attack” stage, weight comes off quickly, you can lose 5-7 kg, but mostly water goes away. From the second phase, when the body has started the fat burning process, volumes begin to decrease due to the burning of subcutaneous fat. Here you need to take into account the individual characteristics of the body, and how much weight you lose depends only on you. The “Alternation” stage will last as long as you need.

Remember! To lose weight without harm to the body, you need to lose no more than 1 kg per week.

During this stage you can lose weight from 10 to 30 kg on average. These are real indicators, of course, with an excess weight of 50 kg, such a result may not be achieved, perhaps the reason will be hormonal and metabolic disorders. Passing the “Stabilization” stage implies maintaining the result, even when returning to your usual eating behavior. But this doesn’t always work for everyone. Therefore, adhere to all the rules for quitting the diet on an ongoing basis, then you won’t be afraid of excess weight.

conclusions

Adhering to proper nutrition according to the Dukan system, it is not necessary to deny yourself the desire to enjoy freshly baked bread or aromatic cheesecake. Properly selected products will make Dukan baked goods not only no worse than store-bought ones, but also many times better and tastier. And the abundance of different recipes will make your diet varied and healthy.

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