Dukan diet with a detailed description of each phase and tables

Dietary nutrition is the key to success in achieving a slim figure. A huge number of schemes and programs have been developed that allow you to get rid of extra pounds by giving up certain foods, among which many people losing weight prefer the Dukan diet. Already within the first stage, called “Attack,” you can lose 5 or 6 kilograms.

The diet developed by Dukan is based on minimizing the consumption of the source of nutrition for the body's fat cells - carbohydrates and fats, which provokes the burning of the fat layer that makes up excess body weight, without any damage to muscle fibers. During the diet, they eat exclusively protein foods, that is, food containing protein, which is a supplier of energy, but is not stored in fat deposits.

The system consists of four phases:

• attacks;
• cruise;
• consolidation;
• stabilization.

“Attack” is the shortest phase, the success of overcoming which determines the entire result of the diet. It starts the mechanism of the weight loss process.

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.

Express option “Weight Loss Ladder”

The author of the Dukan diet clearly understood that not everyone is able to strictly follow the instructions of long-term stages. A lot of people who want to lose weight will not be able to do this using the proposed method due to medical reasons. The Dukan protein diet for 7 days will cause less inconvenience, reducing extra pounds.

Continuously modernizing methods of healthy weight loss, in 2007 he released the book “The Weight Loss Ladder,” which instantly became a global bestseller. In it, Pierre Dukan offers shorter and less grueling recipes.

One week is divided into seven conventional steps by day. Every day, starting from Monday, the menu is added by one type of product every day. Consistently growing like a step ladder, the Dukan Express Diet rises until Sunday when an entire grocery store is allowed. The basic course of the menu is the already familiar protein phase Attack. Auxiliary elements are also present - eat bran (2 large spoons), walk 30 minutes daily and drink at least 2 liters of water.

After the results are obtained, a kind of analogue of Consolidation from the full version begins - consolidation. For every kilogram lost, the Weight Loss Ladder requires you to go to the store 10 days in a row only for your Saturday ration.

Daily menu of the Dukan express diet “Weight Loss Ladder”:

• Monday: Protein meal day, as in the full version;
• Tuesday: Mixed protein-vegetable menu of the Cruise phase (Alternation). You can eat vegetables that do not contain starch (cucumbers, cabbage, lettuce, zucchini, onions, tomatoes);
• Wednesday: In addition to proteins and vegetables, there is the opportunity to eat up to 150 grams of fruits, except for sugar-containing ones (banana, cherries, figs - everything on the list);
• Thursday: Above + whole grain bread (two slices);
• Friday: add a piece of cheese with a fat content of up to 40%. The menu now corresponds to the Pinning phase of the full version;
• Saturday: yesterday's diet combined with 200 grams of cereals, pasta, boiled potatoes;
• Sunday: Complete meal with two glasses of wine and dessert. Bran every morning.

This simple and healthy diet gives results of 750 – 1000 grams per week without any problems. The protein ladder, through slow weight loss, smoothly rebuilds the metabolism, does not put pressure on the psyche, and most importantly, the skin does not sag and stretch marks characteristic of sudden weight loss do not appear.

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What diet do you eat during the “Attack” phase?

Exclusively protein, but this is only the general name of the nutrient. In his book, the author of the diet lists and describes about 72 types of foods containing protein. The main ones include the following:

• Chicken, turkey and beef meat. rabbit and veal . It is extremely low-fat, so you should avoid lamb and pork and remove the skin from poultry.
• Meat by-products and products . You can eat tongue, liver, lean ham, kidneys.
• Fish and canned food . The semi-finished product should be consumed without oil, and the fish should be consumed both fresh and smoked.
• Seafood. You can eat various shellfish and crustaceans.
• Eggs. There are no restrictions regarding the amount of protein consumed, but yolks should be limited to 1-2 per day and less if cholesterol is low.
• Unsweetened and low-fat dairy products. Curd and processed cheeses are allowed, but the rest are prohibited.

This list represents approved products. They can be used in unlimited quantities. There are also those products that are allowed only in minimal quantities. It is necessary to limit the consumption of greens, various sauces, including tomato, soy and mustard, lemons, olive oil, and bran must be eaten, but a maximum of 2 tablespoons per day.

A special place is given to drinking. Unsweetened, non-alcoholic, non-carbonated drinks are considered permitted. You must avoid juices in any form. The author of the weight loss technique recommends drinking a decoction made from Goji berries, plain water without any impurities, and green tea.

Product Lists

When deciding on the Dukan diet, you need to know exactly what you can eat and what you cannot. Moreover, for each stage of weight loss there is its own table of allowed products, which you need to constantly look into.

Attack Phase

Phase Alternation/Cruise

Phase Consolidation / Consolidation

Part I:

Part II:

Phase Stabilization

If you need a more expanded list of permitted foods for each stage, you can find them in Dr. Dukan’s book “I Can’t Lose Weight.”

Reference Information. In the last phases of the Dukan diet, you can eat Shirataki, long white noodles made from glucomannan. It is considered a unique low-calorie product that perfectly fills you up and at the same time helps you lose weight.

Sample menu for the Attack stage for the week

There are certain rules by which the daily diet is formed:

1. The volume of fluid consumed in the form of water, green tea, or Goji berry decoction should be two liters or more.
2. Be sure to consume several tablespoons of bran per day.
3. Dishes can be prepared in a variety of ways, but you should choose one that requires minimal or no use of vegetable oils.
4. No retreats should be allowed. The menu must include only permitted products.
5. To ensure that the dishes are not completely bland, the food is seasoned with spices and salt, but in moderation. You should not overuse sweetener.

If you allow deviations from these five basic principles, it will reduce all efforts to a minimum and jeopardize all subsequent phases.

The bran used for preparing the corresponding dishes is oat bran. The daily diet is divided into four meals, each of which requires drinking.

All the listed dishes and drinks correspond to breakfast, lunch, afternoon tea, dinner and are combined in a given order, for example, for breakfast you always drink either tea or coffee:

DUKAN diet ►Attack ► FIRST DAY. Lost weight from 85 kg to 51 kg

The diet is variable, but if you don’t want to write and look for protein-rich foods yourself, you can take the menu described above as a basis. The advantage is that there are absolutely no restrictions, no need to calculate portions or grams of food eaten.

If there is a breakdown

The Dukan diet is quite simple in its implementation, however, it can sometimes be violated. For example, when, at the height of one or another stage, a person allows himself sweets or alcohol, an extra portion of a starchy product or a forbidden vegetable. There is nothing critical about this, it is important to pull yourself together and do the following:

• do not despair and maintain a positive outlook on things;
• return to your previous regimen and extend the diet for several days;
• in the next few days strictly adhere to a protein diet;
• drink more plain water;
• get enough sleep;
• spend more time in the fresh air.

The diet is a very gentle diet for overweight people, for those who want to get rid of kilograms, but do not want to exhaust themselves. Like any diet, it cannot be absolutely permissive, but the restrictions at its core are more than acceptable.

Dukan Diet Recipes for Attack

People who adhere to the protein first stage create a large number of dishes specifically for this phase. This allows you not to conduct your own culinary experiments, but to use some proven and popular recipes to make it easier to overcome the initial stage.

Tender chops

Half a kilogram of lean minced meat is seasoned with spices and added salt. It is beaten and formed into medium-sized flat cakes, which are dipped first in bran, which is taken in the amount of two tablespoons, and then in a couple of beaten eggs. The chops are fried either on the grill or in a frying pan, but in a small amount of vegetable oil. You can also cook in a slow cooker by selecting the “baking” mode.

Chicken soup

Chicken breast is cut into cubes. The meat is added to boiling water. Pour 30 grams there. natural soy sauce. When the chicken is completely cooked, pour in the beaten chicken egg in a thin stream. Turn off the fire and add greens to the pan. Let the soup sit for at least 30 minutes.

Fish salad

Boil a couple of eggs and 200 gr. salmon or trout, and then chopped. Add some greens and crab sticks. 5-6 pieces are enough. It is not recommended to salt the salad, but if it seems too bland, you can salt the fish while it is cooking.

Omelette roll

It is prepared from oat bran (2 tablespoons), poured over a glass of milk with the addition of an egg. The omelette is fried on both sides. Wrapped plain or with filling. You can add meat or fish, as well as eggs, herbs, and ham. The dish turns out more satisfying if you use Dukan mayonnaise as a dressing.

Pie empty or with filling

Mix together a couple of eggs, kefir (3/4 cup), 6 tablespoons of bran, a packet of yeast (instant). Add spices and salt to your taste. The dough is left to rise for an hour in a warm place. For those who love fluffy baked goods, it is recommended to add 1/2 teaspoon each of sugar substitute and baking powder.

The dough is poured into the mold. It is better to use silicone. Baking can be made empty or with filling, which is placed on the dough. When a golden brown crust forms on the pie, take it out and let it cool.

Dessert options

Some people mistakenly believe that there is no place for desserts in the first phase of the Dukan Diet System. This is not entirely true. Products that are approved for consumption allow you to pamper yourself with something delicious, which helps you overcome this stage more easily.

Steamed cheesecakes

Place a couple of eggs, two or three tablespoons of ground bran, a little sugar substitute and salt on a pack of low-fat cottage cheese. You can add vanillin for flavor. The ingredients are mixed, placed in molds and cooked either in double boilers or in a multicooker at the appropriate setting for about 40 minutes. If the cheesecakes are made in the oven, the result is muffins, but baking paper is first placed in the molds.

Lemon pie

A wonderful dessert that is suitable not only as a dietary treat, but also on ordinary days. The lemon is grated. Mix with three yolks and sweetener. Place the resulting mass in a water bath until it becomes thick. Be sure to constantly stir, remove and cool. Pour three whites into the cooled lemon mixture, whipped to a strong foam, and bake in the oven until the crust is browned.

Essence

The technique was developed by a famous French nutritionist. He himself called it: “Eat and lose weight,” and these words contain the whole essence of the Dukan diet, since it involves eating nourishing, but low-calorie foods. A large selection of fish, meat, and dairy dishes prevents you from exhausting your body physically and you mentally. Despite the duration of the “hunger strike,” it is quite easily tolerated and makes you feel great.

The main principle of the diet is to eat predominantly protein foods while completely abstaining from carbohydrates.

Some statistics. The diet was developed by the French doctor Pierre Dukan. She gained fame after the publication of his book “I Can’t Lose Weight” in 2000, which sold more than 10 million copies, published in 32 countries, and translated into 14 languages.