The famous Dukan diet: description of the stages with a detailed menu for 7 days and recipes

07/07/2021 Article

• Stages of the Dukan Diet
• Menu for every day Attack
• Alternation
• Consolidation
• Stabilization

The Dukan diet was developed by the French doctor Pierre Dukan and is based on protein foods. The Dukan program is based on the ketogenic diet. The diet he developed consists of 4 stages: 2 initial stages are aimed at losing extra pounds, and 2 subsequent stages are aimed at consolidating the results achieved.

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.

Description of stages

The path to losing weight is divided into stages (phases), each of which is responsible for certain processes occurring in the body, and involves a specific set of permitted and prohibited products.

Stage 1. Attack

The most difficult and at the same time effective of all is the “Attack” phase, when a complete replacement of carbohydrate foods with protein occurs. It starts the process of burning fat deposits. Here, weight loss ranges from 4-7 kg.

To determine the duration of the stage, you need to decide how many extra pounds you want to get rid of eventually. The higher the number, the longer the phase will be. If it is 15-20 kg, it will take 5 days, if 30 kg - all 10, but this is the maximum allowable period of the diet

The attack allows you to consume 72 protein products. Dishes can be boiled, stewed, steamed, baked, grilled - even fried, but without oil. Portion sizes are also not limited, i.e. you can eat as much as you want.

The principle of operation is the launch of metabolic processes at high speed: carbohydrates do not enter the body, and it has to replenish energy reserves from fat.

Stage 2. Cruise / Alternate

A very long phase, which many do not survive precisely because of the deadline. Here Dukan suggests alternating exclusively protein days with protein-vegetable days. You will have to continue until you see the desired number on the scales. Usually the second stage lasts 2-6 months.

The doctor himself recommends a classic alternation scheme: a day - eating protein foods, a day - protein and vegetables. Although you can choose another option - more convenient for you and suitable for your body: 2/2, 3/3 and even 5/5.

From the point of view of the processes launched in the body, the second phase prevents the depletion and atrophy of organs due to a lack of vitamins and an excess of protein.

Content:

• 1 Essence
• 2 Main stages. 2.1 ATTACK STAGE: quick result
• 2.2 ALTERNATING STAGE: correct weight
• 2.3 STAGE OF CONSTRUCTION: do not let the weight return
• 2.4 STABILIZATION PHASE: for life

The diet in 2016 became one of the leaders in the ratings of the best healthy diets. Based on official data, all people who tried the diet every day achieved significant results within a short time. The barrage of criticism could not affect the number of those who successfully lost weight using this diet. It appeared 30 years ago. However, over the past 5 years it has gained the greatest demand.

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.

Contraindications and harm

Since the diet has received an avalanche of criticism from doctors, you need to understand that protein weight loss cannot pass without leaving a trace on the body. A long-term lack of carbohydrates in the diet can result in serious health problems. Therefore, you need to initially imagine what the harm of such a weight loss system is.

Firstly, it has contraindications, failure to comply with which will lead to disruption of the functioning of many body systems:

• the presence of diseases of the cardiovascular system and predisposition to them;
• kidney dysfunction;
• liver pathologies;
• hypertension;
• problems in the reproductive system;
• diseases of bones, joints and spine;
• diabetes;
• adolescence and old age;
• pregnancy and lactation;
• allergy;
• gastrointestinal diseases.

Such a diet should be treated with caution by people who engage in mental work, whose work requires increased concentration (drivers, doctors, etc.), as well as those suffering from metabolic disorders and prone to depression.

Since the diet involves losing weight over a long period of time (sometimes up to six months or more), before starting it, you must undergo an examination and obtain a doctor’s permission.

It’s worth immediately making a reservation about what you may encounter in the hospital by asking the doctor’s opinion about this nutrition system. Pierre Dukan is not favored in his former professional environment, since he turned the ideas of medicine into a business and earned a considerable fortune from them. So don’t be surprised by the negativity towards him.

Secondly, the obvious disadvantages of the Dukan diet can manifest themselves in the following side effects:

• in the absence of carbohydrates in the diet, the body begins to actively break down not only fats, but also muscles (keep in mind that the heart is also a muscular organ);
• without carbohydrates, ketone bodies accumulate in the blood, which can provoke metabolic acidosis and lead to acetone poisoning;
• even 2 liters of water a day does not guarantee normal functioning of the kidneys - therefore, many people who are losing weight complain of pain in this area and an acetone odor from the mouth;
• carbohydrates regulate the functioning of nervous tissues - no other substances will take on this function, which means that breakdowns and depression will be constant companions of losing weight using such a system;
• carbohydrates are the only source of energy for the brain, which requires about 100 grams of pure glucose daily, but where will it get it from on a protein diet;
• lack of fat increases the risk of neurodegenerative diseases (for example, Alzheimer's disease) several times;
• Lack of dietary fiber leads to chronic constipation, bad breath, and deterioration of skin conditions.

Yes, the Dukan diet gives excellent results already at the first stage of weight loss. But at the same time, it is very important to correctly calculate your own strength and be sure that the body will not fail after experiencing such severe stress.

Criticism. Dr. Louris Aronije spoke out strongly against the Dukan diet. He believes that an abundance of protein over a long period of time is too serious a blow to the kidneys.

Basic principles of the Dukan diet

The diet according to the method of Pierre Dukan was based on the restriction of certain nutrients.
In particular, the consumption of carbohydrates and fats is reduced. At the same time, nutrition shifts in favor of protein foods. As such, there is no restriction on the amount of food consumed. Isn't this happiness? Eat as much as you want and still lose weight. True, lovers of chocolates, sugar buns and sweets will have a more difficult time. After all, these products will have to be excluded from the diet. It has long been known that protein is the main building material for muscles in the human body. Its importance cannot in any way be underestimated. Protein contains 80% non-essential amino acids and 20% amino acids that the body cannot synthesize on its own. Moreover, this 20% is found in different types of products. This is why it is so important to eat a variety of protein foods. Then the body will receive a full set of amino acids important for the body.

An important difference from other diets is the presence of clear stages. Under no circumstances should they be violated or swapped. Weight loss is achieved through four phases of the diet:

1. Attack.
2. Alternation.
3. Stabilization.
4. Consolidation.

The first two stages are clearly aimed at weight loss. And the last two help to consolidate the result for a long time. Together, this helps avoid the “yo-yo” effect.

The “yo-yo” effect is the likelihood that after a diet you will regain not only your original weight, but also add a few extra pounds.

Recommendations

Pierre Dukan
Diet Pierre Dukan is a whole system of weight loss and protein nutrition, which you need to get used to in order to comprehend all its wisdom. If you don’t have time to read his books, follow the recommendations that will help you correctly formulate your menu and lose extra pounds, surviving the test to the end.

Products

It's tempting to eat ham and beef as part of this diet. However, do not forget that these products increase blood cholesterol levels and slow down metabolic processes. And permitted crab sticks are completely harmful.

So advice number 1: do not be deceived by these goodies and limit your diet to healthy protein, the sources of which are chicken fillet, turkey, rabbit, quail eggs, fish, cottage cheese, yogurt, kefir.

Drinking regime

You need to drink plenty of fluids to avoid kidney problems. To digest just 1 gram of protein, you need 42 ml of water. According to Dukan, in the first three stages of the diet, 1.5 liters per day will be enough, but in the stabilizing phase it is recommended to increase this amount to 2 liters.

Physical exercise

To properly follow the diet, it is necessary to provide the body with moderate but mandatory physical activity, which the doctor also describes in phases:

• Phase I - daily 20-minute walk + sports;
• Phase II - daily 30-minute walk + sports;
• Phase III - daily 25-minute walk + sports;
• Phase IV - daily 20-minute walk + sports.

Disruption

What should you do if you have a breakdown, you allowed yourself too much and ate forbidden foods without bringing the diet to its logical conclusion? Dukan suggests not to despair in this case and to adhere to the following tactics:

• make the next 2 days exclusively protein;
• if the breakdown occurred in the “Attack” phase, it must be extended by 2 days;
• increase daily water consumption to 2 liters;
• sleep more than usual;
• daily walks should be at least an hour in the next 3-4 days;
• limit salt intake.

Bran

Great importance is given to bran. First, they need to be consumed daily. Secondly, strictly in the indicated dosages:

• attack: 1.5 tbsp. l.;
• alternation: 2 tbsp. l.;
• fastening: 2.5 tbsp. l.;
• stabilization: 3 tbsp. l.

Weight calculation

To determine the duration of each stage, you need to calculate the weight, how many kg you would like to lose weight in the end, and draw conclusions in accordance with the following table:

If you think that the diet is very easy, since it involves a wide selection of protein products, you are mistaken. In fact, it is very difficult to sustain such a long marathon without carbohydrates.

On a note. Peru Dukan owns 4 more books: “60 days with Dr. Dukan”, “350 recipes for the Dukan diet”, “Recipes for a slow cooker for the Dukan diet”, “Desserts of the Dukan diet”.

Menu

In the first days of losing weight, it can be very difficult to create a menu. It seems that there are a lot of products, but how to combine them into one dish and form a low-calorie diet for 1 day, and even more so for 1 week, is not always clear. For this purpose, there are sample menus for each phase, on the basis of which you can create your own, taking into account individual preferences.

Detailed menu for each day of the “Attack” phase for a week

Cruise

Consolidation

Express diet for a week

Recently, Dukan developed a new program for losing weight according to his system - an express diet for 7 days (other names - “Dukan diet light”, “Nutrition Ladder”). This is a lightweight version of the main technique.

Analogues. The Atkins and Kremlin diets are similar to the Dukan diet.

Changes in diet plan

It is necessary to determine the number of days of the stabilization phase and divide them into two halves. Then we execute the corresponding rules:

1. Add one serving of fruit per day (except bananas, grapes or cherries).
2. Eat two slices of whole grain bread daily.
3. Allowed 40 g of hard cheese per day.
4. Add one serving ( up to 250 g ) of cereals and pasta once a week in the first half of the phase, and twice a week in the second. This also includes couscous, lentils, beans, chickpeas, brown rice, and potatoes.
5. Allow yourself a “holiday” meat dish of lamb or pork once a week in the first half of the phase, twice in the second.
6. Allow yourself one “food holiday” once a week in the first half, twice in the second half of the phase. The holiday meal includes a main course, including grains and carbohydrates, meat, dessert and a glass of wine.
7. Stick to one pure protein day once a week.
8. Eat 2 tablespoons of oat bran regularly.
9. Walk at least 25 minutes a day.
10. To drink a lot of water.