And it can be delicious on a diet: beef liver according to Dukan

Reviews (2)

5

Prepared by: Arina Volskaya

04/26/2016 Cooking time: 30 min

Dukan beef can be consumed from the “Attack” phase. This recipe is beef with vegetables, so the dish can be eaten from the first days of the “Alternation” phase. The recipe is simple and the dish is prepared quite quickly.

Vietnamese Dukan beef

This dish is suitable for consumption in all four stages of the Dukan Diet. The advantage of Vietnamese beef is that it, like other diet recipes, is adapted to Russian products.

At the supermarket you need to purchase:

• soy sauce and oyster sauce (low salt);
• cilantro;
• black pepper;
• garlic;
• ginger;
• beef steak;

1. A small amount of cilantro should be ground with a piece of ginger.
2. Cut the beef (approximately 400 g) into small pieces, the thickness of which should not exceed 1 cm.
3. Mix meat with cilantro, ginger and pepper (to taste). Leave to marinate for half an hour.
4. Next, add 4 cloves of garlic to the resulting mixture and cook for 20 seconds over high heat. Remember to stir the beef quickly while cooking. The finished dish is decorated with cilantro.

Recipe: “Dukane Steak”

Ingredients for 2 servings:

Beef steak – 2 pcs.

Fresh shrimp – 200-250 gr.

Garlic powder or garlic – 2-3 cloves

Black and red pepper

Salt and herbs to taste

A steak 2-2.5 cm wide is rubbed on both sides with garlic (or its dry equivalent), red and black pepper. The juice of half a lemon is also squeezed onto the meat on both sides, after which the steak is placed in the refrigerator to marinate for half an hour (it may take less time).

After the specified time, the steak is fried on each side over high heat for 3-5 minutes, depending on the thickness of the piece, until medium-done in a non-stick frying pan (without adding oil). A minute before turning off the heat, add salt.

Shrimp, like meat, are cooked in a Teflon-coated frying pan. If you only have cast iron pans at home, place parchment paper on the bottom, then start cooking. During the frying process, garlic, juice of half a lemon, red pepper, and salt are added to the shrimp. Stirring, bring the seafood over medium heat until golden brown.

Place steak and shrimp on a plate. Serve, garnishing the dish with herbs and lemon slices.

The Dukan diet is famous for its 100 approved foods from which you can create hundreds of recipes. There are an unlimited number of menu options for all stages (“Attack”, “Alternation”, “Fixation”, “Stabilization”) - experiment, follow the rules and lose weight effectively!

The “Dukan Steak” recipe is not only very tasty, but very healthy and does not cause obesity or weight gain!

This Vietnamese beef recipe can be eaten in all four phases of the Dukan diet. In addition, this recipe is maximally adapted to our Russian products. All the ingredients for this dish can be bought in the supermarket, in specialized Japanese food departments, especially oyster sauce. Ingredients:

Beef steak – 400 g; Oyster sauce – 1 tbsp; Soy sauce (low salt) – 2 tbsp. l; Ginger – 1 piece; Garlic – 4 cloves; Cilantro - to taste; Black pepper;

Grate the ginger and chop the cilantro; Cut the beef into 1 cm thick pieces; Mix meat with soy and oyster sauce, add ginger and cilantro, black pepper. Leave to marinate for 30 minutes. Cook with garlic over high heat for 15-20 seconds, stirring quickly; Garnish with cilantro leaves.

The dish is no more complicated than a simple steak, but certainly more elegant. It can be cooked at home, on a regular grill pan, but over coals it takes on a special juiciness.

You can cook Dukan beef in absolutely any way. But the favorites are braising and simply frying without oil in a good non-stick pan.

Beef on Dukan can be eaten starting from Attack, but we will cook it with vegetables, so tasting can begin from the first day of Alternation and on subsequent protein-vegetable days.

Beef kebabs are also tasty, but they turn out a bit dry; chicken breast kebabs are much tastier and piquant. But this is a matter of taste.

Dukan beef summer rolls recipe.

We'll need it.

• 8 pieces of thin slices of beef fillet.
• Salt and freshly ground black pepper.
• 1 red pepper.
• 1 green pepper.
• 1 medium zucchini.
• 1 medium yellow onion.
• 4 champignons.

Dukan beef in pickled onions

Particularly popular among those who are losing weight on the Dukan diet are beef recipes with marinades. Cooking beef in pickled onions is quite simple and quick. To prepare the dish itself and the marinade you will need a minimum of ingredients:

• two medium-sized onions;
• boiled beef (half a kilogram);
• vinegar 6%; sweetener;
• salt, pepper and other spices to taste.

Alternatively, you can use vinegar with a lower percentage, but the spiciness of the dish will be lost.

1. The onion is cut into rings, then you need to leave it to marinate for half an hour. The beef, already boiled, is cut into small pieces.
2. Next, mix the meat and onion, adding black pepper (at your discretion).
3. To taste, you can also season the meat with Dukan mayonnaise. Recipes for the Dukan diet allow you to improve the taste of food also with the help of all kinds of spices.
4. The dish must be left to steep in a cool place for 4-5 hours.

Dukan mayonnaise

According to almost all diets, mayonnaise is considered a prohibited product. According to Pierre Dukan's diet, mayonnaise is not prohibited. This sauce can be consumed, but it must be prepared according to a special recipe. Let's look at one of these recipes.

Dukan mayonnaise

Ingredients:

• Yogurt - half a cup
• Yolk - 2 pieces
• Mustard - 1 small spoon
• Vinegar - 1 teaspoon
• Sweetener - 1 tablet
• Salt

Preparation:

• mix yogurt and yolks in a blender
• Gradually add the remaining ingredients and mix as well.
• eat with salads, meat and other foods

Dukan mayonnaise

Spicy beef Mongolian style

Asian cuisine recipes are distinguished by their spiciness. After all, in Asia it is customary to use various spices and herbs for cooking. Mongolian beef for the Dukan diet is prepared in almost the same way as Vietnamese beef. The only difference is some

ingredients and a more unusual taste of the dish. To prepare you will need:

• a small amount of ginger;
• beef steak;
• garlic;
• water;
• soy sauce;
• corn starch;
• red pepper;
• green onions.

Recipes like these involve replacing vegetable oil for cooking meat with cooking spray.

1. Sprinkle beef steak (0.5 kg) with cornstarch, then remove excess.
2. Mix ginger (grated 0.5 teaspoon) with 1 clove of garlic, soy sauce (quarter cup) and water (quarter cup).
3. Spray a pan with cooking spray and pour the mixture into the pan.
4. Next, add sweetener (100 g) and boil the sauce for several minutes. Remove the pan from the heat and replace it with a frying pan, which should also be sprayed with cooking oil.
5. Fry the beef steak on both sides, then add water and simmer until the beef is softened.
6. Add the sauce, cover and simmer for two minutes. Remove from heat, add green onion and red pepper to garnish. Ready!

Recipes for the Dukan diet are simple. At the same time, dishes prepared on their basis have excellent taste. Beef for the Dukan Diet is a great way to diversify and make your menu more healthy. Simple recipes allow you to cook delicious beef with minimal additional ingredients.

You might also be interested in:

See further.

conclusions

Beef liver, prepared according to the recommendations of the famous French nutritionist Pierre Dukan, is a low-calorie but satisfying dish. There are many options for preparing it - pancakes, cutlets, pate. Beef liver is stewed in a frying pan, in a slow cooker, and also steamed or cooked in the oven. The offal goes well with side dishes of vegetables, cereals or legumes.

How to spend more time on yourself and your family, rather than spending hours cooking? How to make a dish beautiful and appetizing? How to get by with a minimum number of kitchen appliances? The 3in1 miracle knife is a convenient and functional kitchen assistant. Try it with a discount.

Vietnamese Dukan beef

Dishes from Asia are known all over the world for their slightly spicy and quite savory flavors. These recipes also include Vietnamese beef. To prepare it you will need the following ingredients:

• lean beef tenderloin 0.5 kg;
• a small piece of fresh ginger (can be replaced with powdered ginger if you can’t find it);
• 4 cloves of garlic;
• soy sauce 3 tbsp. l;
• oyster sauce 1.5 tbsp. l;
• cilantro 1 bunch (can be replaced with parsley);
• black and ground pepper to taste.

The tenderloin must be cut into small oblong pieces. For the marinade, in a separate bowl, mix soy sauce, oyster sauce, add finely grated ginger and garlic and pepper passed through a garlic press. Place the meat in the resulting liquid and leave to marinate for an hour. After this, fry in a frying pan without any oil. The pan must be well heated so that the beef immediately gets a crust and does not lose its juiciness. Before serving, decorate with herbs.

This meat goes well with baked vegetables, but it can also become an independent dish that does not require a side dish.

How to cook

To make the dish soft, tender and without bitterness, you need to master a few simple secrets:

1. Fresh high-quality liver is a rich crimson color, glossy, evenly shiny, with a pleasant sweetish smell. It is better to buy and prepare fresh, chilled product (not ice cream).
2. The top of the liver is covered with a film that needs to be removed. First, the piece is washed with cool water, and then the films are cut off with a sharp knife.
3. To prevent the liver from becoming bitter, it is first soaked in clean water or milk.
4. An important rule: excess heat treatment will make the dish tougher, not softer. Check readiness by piercing the pieces with a knife or fork. The finished liver is soft, does not bleed, and is easily pierced.
5. Cooking time usually depends on the quality and size of the portion. Fresh liver, cut into small pieces, cooks in 10-15 minutes.

Rules for preparing dietary beef liver:

1. Avoid frying with large amounts of oil. On a diet, dishes are boiled, steamed or in the oven. For frying, use a frying pan with a high-quality non-stick coating that does not require treatment with fat.
2. Use products with a minimum of fat and calories, for example, milk with a fat content of 1%, sour cream - 10%.
3. The dish is served with light side dishes of fresh, stewed or steamed vegetables.

Traditionally, the liver is prepared with the addition of carrots, onions, parsley, dill, bay leaves and pepper. All these ingredients are also used to prepare the dietary version of the dish.

Dukan beef in pickled onions

The following recipe also requires the presence of a marinade. This is a cold appetizer, for the preparation of which you will have to leave the meat overnight. The products you will need are:

• 3 onions;
• lean beef 0.5 kg;
• vinegar 6-9%;
• sweetener (not tableted);
• salt, pepper to taste.

The beef needs to be boiled and cut into small pieces. The onion is cut into rings. In a separate bowl, sugar is added to the vinegar and after that you need to add boiling water in the amount of a third of the amount of vinegar. When mixing the marinade, make sure that it completely covers the onions. Let it marinate for an hour. Then combine the onion with boiled beef and add spices. After this, the appetizer should be left for 6-7 hours in the refrigerator and only after that the meat will acquire its unique taste.

Of course, you can eat it after a couple of hours. But. Having tried both options, you will undoubtedly feel a huge difference in the richness of taste.

Spicy beef Mongolian style

The following recipe is suitable for preparing beef steaks during the Dukan diet. You will need:

• lean beef steak 0.5 kg;
• corn starch;
• red and black peppers;
• 2 cloves of garlic;
• soy sauce 3 tbsp. l;
• loose sweetener 100g;
• green onions;
• grated or dry ginger 1 tsp.

So, sprinkle the steak with cornstarch and set it aside. In a separate bowl, mix soy sauce with water in proportions of 1/1. Add garlic and ginger there. Heat the sauce in a frying pan and after a few minutes add the sweetener. You should have a thick steak gravy. Once the sugar has dissolved, set the sauce aside.

Remove excess starch from the steaks and fry in another pan. After the crust appears, add half a glass of water and simmer the beef until cooked. Then mix with the gravy and cook for literally another 1.5-2 minutes. You will end up with juicy and soft meat coated in a thick, flavorful gravy.

Video recipe for “Mongolian” beef:

This dish, like all previous recipes, will become a real outlet during a diet. In addition, beef can be baked with vegetables or added to warm salads. The main thing to remember is that completely excluding meat from your diet can be not only harmful, but also extremely dangerous for your body.

Description and method of preparation:

Photo from the Internet.

I love steak, but until recently the results were very different. Sometimes the steak was impossible to bite through. There is a very simple technology for preparing steak not even from ribeye tenderloin, in which your steak will be very soft and juicy.

The meat must be washed and blotted with a napkin. Slice across the grain to a thickness of 3 cm. Then pierce both sides with a tenderizer or onion holder, tilting it slightly in different directions. You can even use a fork, but it will take more time.

Heat the frying pan at maximum with a drop of oil, reduce the heat slightly. Wipe the pan with a paper towel to remove excess oil.

Place the pieces of meat in the frying pan. Salt and pepper on one side, fry for 3 minutes, turn over, add salt and pepper again, fry for 3 minutes again.

Then remove from heat and place in a warm place for 5-7 minutes. I use a slow cooker on the warm setting, but you can simply transfer it to a warm plate and cover with a lid.

A little about the Tenederizer. Many people simply beat pieces of meat with a hammer; the meat is destroyed and, although well-fried, loses juice and looks average.

When pierced, the needles do not destroy the meat, but tear the fibers inside the meat, because it is they that shrink during frying and make the meat tough.

Steak with lightly fried cherry tomatoes and grilled vegetables is especially tasty.

For 4 servings: 1) 4 beef steaks; 2) 1 bunch of parsley (it’s best with parsley, but I use whatever greens I have at the moment: I did it with cilantro, and with dill, and this time with fennel); 3) zest of 1 lemon; 4) 1/4 tsp nutmeg (or without); 5) 2 cloves of garlic; 6) 2 tsp olive oil; 7) salt/ground black pepper.

Prepare gremolata: place lemon zest, parsley, garlic and 1 teaspoon of olive oil in a blender bowl and grind, add nutmeg, salt and pepper to taste, mix.

Brush the steaks with the remaining olive oil and place on a cold grill. Turn on the grill, let it heat up and cook the steaks, turning them every 10-12 seconds. 5 minutes before the end of cooking, salt and pepper the steaks. Spoon gremolata onto each steak. Wrap them in foil for 10 minutes and let them cook until cooked at their own temperature. Unwrap and serve immediately.

Note: steaks should be placed on a cold grill, because the temperature will rise gradually and the meat will cook more evenly and will be more juicy and tender. Instead of a wire rack, you can use a frying pan with a thick bottom (that’s what I do), but the steaks need to be fried, and not stewed or boiled, so that all the juices don’t come out of them. And a closer look at our aromatic meat:

Pierre Dukan has become the author of a stunning diet, with which you can effectively say goodbye to extra pounds without introducing strict restrictions into your daily menu. This diet does not limit the consumption of meat, including beef. Recipes for meat dishes amaze with their variety and sophistication.

Dukan diet menu Attack phase recipes with photos

The main difficulty for practitioners of the Dukan diet is hot dishes, when the menu is limited to only 12 varieties of meat, fish and poultry. In addition to the main courses, we will also focus on desserts. The main secret is to cook correctly, do not fry, do not use oils and fats.

Soups for the “Attack” stage

Let's start with the first courses. All recipes are simple, do not require rare or expensive ingredients, and the dishes are prepared very quickly.

Soup with meatballs

This soup will decorate the table not only for the active phase - “Attack”, but also for the remaining stages of the Dukan diet. It takes no more than half an hour to prepare.

Ingredients:

minced beef 200 g; 2 eggs; 800 ml water; salt, spices; greenery.

Preparation : first prepare the minced meat - mix the minced meat with egg and spices to taste, form small meatballs, immerse in boiling water for 30 minutes. After these steps, add greens to the soup, another chopped boiled egg and leave to simmer for 2-3 minutes, stirring constantly.

Chicken soup with poached eggs

This soup is even easier to prepare. In general, poached eggs can turn even the simplest dish into a royal dinner. The set of products for this soup is minimal and can be found in every home. A little imagination and you have an interesting dish for lunch.

Ingredients:

chicken breast 300 g; 2 eggs; 800 ml water; wine vinegar 1 tsp; salt, spices; greenery.

Preparation : Boil the chicken in salted and spiced water for half an hour. After we take out the meat, cut it into pieces and put it back into the broth. Break one egg into a cup. Reduce the heat where the chicken broth is being simmered, add vinegar and stir to form a funnel. Carefully pour the eggs into the resulting funnel, without disturbing the integrity of the yolk, and cook for 2-3 minutes. Using a slotted spoon, take out the egg, place it in a deep plate, add broth with chicken, sprinkle with finely chopped herbs. The dish turns out not only very tasty, but also looks aesthetically pleasing.

Fish soup with salmon

Another recipe that will help diversify the rather meager menu of the first phase “Attack” of the Dukan diet. The soup cooks instantly and turns out even more satisfying than chicken soup.

Ingredients:

salmon fillet 200 g; 800 ml water; 1 egg; salt, fish seasoning mixture; greenery.

Preparation : Place the fish fillet in a pan with water and put it on the fire. After boiling, add salt, pepper and the prepared fish seasoning mixture. Before serving, add finely chopped herbs and half a hard-boiled egg to the soup.

Okroshka with chicken on kefir

An excellent replacement for the usual hot soups that simply don’t fit into your mouth in the summer. Kefir can be replaced with natural sugar-free yogurt - drinking or thick, for greater thickness.

Ingredients:

half a chicken breast; low-fat kefir 2 tbsp; mineral water 0.5 tbsp; 2 boiled eggs; salt pepper; white vinegar 0.5 tsp; greenery.

Preparation : cut the breast and eggs into cubes, finely chop the greens, pour the whole thing with a mineral-kefir mixture. Add salt, pepper and vinegar to taste. Serve okroshka cold.

Description of all stages

The path to losing weight is divided into stages (phases), each of which is responsible for certain processes that start in the body of someone losing weight, 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 fat burning in the body. Here, weight loss can reach 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 greater the initial weight, 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. Portions are not limited, i.e. you can eat as much as you want.

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

Stage 2. Cruise (Alternating)

A very long phase, which most people do not survive precisely because of the timing. In this phase, the author of the Dukan diet 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 from 2-6 months.

The doctor himself recommends a classic alternation scheme: a day - eating protein foods, a day - protein and vegetables. However, you can choose another option - more affordable 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.

Stage 3. Consolidation (Consolidation)

The third phase allows you to smoothly return to the usual menu. The purpose of the phase is to record the weight loss results that were achieved in the previous phases and not to regain those extra pounds.

Here it is very important to correctly calculate the duration of the stage: for each kilogram lost, 10 days of consolidation are awarded. For example: lost 10 kg - stick to this phase for 100 days

There is no need to be afraid of such large numbers, since not only carbohydrates are allowed here, but also such delicious things as sweet desserts in the form of cake and pastries.

Stage 4. Stabilization

The fourth phase returns to the usual eating style, but subject to several rules:

According to Dr. Dukan, the lost kilograms after his diet are returned only to the lazy, who lead an inactive, sedentary lifestyle. He recommends doing moderate physical activity and taking up an active hobby to forget about excess weight forever. If you consolidate your results through sports, your figure will acquire the desired slimness.

Meat dishes for the “Attack” stage

The hardest thing for those going through the active “Attack” phase of the Dukan diet is to do without fried foods. There are recipes for this case too.

Chicken cutlets with crab sticks

Dietary mix of chicken and tender surimi fish meat. Adding crab sticks makes the cutlets juicy, and baking in the oven creates an appetizing crust.

Ingredients:

chicken fillet 250 g; crab sticks 150 g; 1 egg; salt and spices to taste.

Preparation : pass the chicken fillet with crab sticks through a meat grinder or cut into small cubes (this will make chopped cutlets). Mix all ingredients until smooth, form cutlets and place in an oven preheated to 180 degrees. It is enough to bake for 20 minutes, otherwise the chicken may dry out.

Turkey in gravy

Another recipe for the active “Attack” phase, also suitable for other stages of the Dukan diet. Turkey meat has not only dietary properties (only veal can compare with it), but also the highest gastronomic qualities.

Ingredients:

turkey fillet 200 g; natural low-fat yogurt 60 g; soy sauce 15 g; salt, pepper, rosemary.

Preparation : cut the poultry fillet into thin slices, pour in the sauce and place on foil. At 180 degrees, readiness occurs in an hour. The sauce is prepared as follows - mix 60 g of yogurt with 15 g of soy sauce.

Du-omelet with veal

It turns out much tastier than the usual mash of eggs and milk and more satisfying due to the meat. With all this, the dish turns out to be low-calorie.

Ingredients:

3 eggs; skim milk 50-60 ml; minced veal 150 g; salt pepper.

Preparation : to prepare a complete meal, take minced veal and fry it in a non-stick frying pan without oil, do not forget to add salt and pepper. Beat 3 egg whites with 2 yolks and skim milk. Pour the mixture into the minced meat and bake in the oven, preheated to 180 degrees. Decorate the finished dish with herbs.

What to cook in a slow cooker?

Braised chicken thighs in kefir marinade

Ingredients:

• 1 kg chicken thighs;
• 0.5 liters of low-fat kefir;
• salt, spices to taste.

Preparation:

• 
  cut the meat from the chicken thighs, discarding fat and skin if necessary;

• Place the prepared meat in a multicooker bowl, add salt and spices;
• pour kefir and leave the chicken for at least half an hour so that it marinates and becomes tender;
• then drain off the excess kefir, leaving only the chicken and a small amount of marinade;
• put the multicooker in the “stew” mode for 1 hour;
• This is a lighter version of baked chicken in kefir marinade.

Omelette with shrimp

Ingredients:

• 3 eggs;
• 200 g shrimp;
• 3 tbsp. l. skim milk;
• 1 small onion;
• 1 clove of garlic (or ¼ tsp dry garlic);
• salt, black pepper.

Preparation:

• 
  defrost and dry frozen shrimp;

• in the “fry” mode, fry the onion, fresh garlic (if using, leave dried for later) and shrimp;
• beat the eggs until the white and yolk are combined;
• add milk, salt, pepper, dry garlic (if you didn’t use fresh);
• pour egg mixture over shrimp-onion mixture;
• Cook for 25 minutes in multi-cook mode at 120°C.

Desserts and baked goods for the “Attack” stage

The main advantage of the Dukan diet is that even at the most difficult stage, the “Attack” phase, you can eat sweet foods.

Curd blancmange

An exquisite recipe with an elegant name for those with a sweet tooth who watch their figure. Blancmange is reminiscent of other desserts - panna cotta or jelly.

Ingredients:

low-fat cottage cheese 350 g; natural low-fat yogurt 100 g; low-fat milk 0.5 tbsp; instant gelatin 20 g; sweetener to taste.

Preparation : preparing the blancmange dessert is simple - pour gelatin over half a portion of warm (not hot) milk, leave for 15-20 minutes until it swells. Using a blender, grind the cottage cheese, mix with sweetener and yogurt. Lightly heat the remaining half of the milk, pour it into the gelatin a little at a time, and mix. Combine with cottage cheese, pour into molds and place in the refrigerator until completely set. In blancmange you can add a spoonful of bran, which is recommended to be consumed throughout the diet.

Oatmeal bran cookies

Another dessert recipe approved by Dr. Dukan. It seems like how can you eat cookies without damaging your figure? Actually it is possible. The recipe for the dessert is made according to all the rules of the diet - there is no sugar, no flour, no margarine, or other fats.

Ingredients:

1 egg; oat bran 60 g; natural low-fat yogurt 50 g; sweetener to taste.

Preparation : This dessert is prepared in the oven. Mix the yolks with bran in a separate container, then add the whipped whites to them. Place the mixture in molds and bake at 180 degrees in the oven for about 25 minutes.

Oatmeal-curd cookies

One of the most suitable desserts for the “Attack” stage. Oatmeal-curd cookies do not crumble, although they are quite dry, so they are great as a snack at the workplace.

Ingredients:

soft cottage cheese 0% fat 7 tbsp. l.; oat bran 7 tbsp. l.; 2 eggs; baking powder 1 tsp; sweetener, vanilla to taste.

Preparation : The recipe is incredibly simple: mix all the ingredients in a blender, adding sweetener and vanilla to taste. Place the resulting mass on a baking sheet with a teaspoon at a distance of 3-4 cm from each other (the cookies will increase greatly) and bake until golden brown in an oven preheated to 150 degrees.

Coffee jelly

The dessert is easy to prepare and turns out very tasty. The recipe includes coffee, if you add low-fat cocoa instead, you get chocolate jelly, and if you don’t have either of those on hand, you can make milk jelly.

Ingredients:

skim milk 2 tbsp; instant coffee 1 tsp; gelatin 4 tsp; 150 ml warm boiled water; sweetener, vanillin.

Preparation : to treat yourself to this dessert, bring milk to a boil along with vanilla extract and sweetener (to taste), add instant coffee. We dilute gelatin in 150 ml of warm water, leave for 20 minutes until completely swollen, add to the milk-coffee mixture. The resulting mass hardens best in silicone molds placed in the refrigerator for 2 hours.

If you take care in advance of searching for recipes for the Dukan diet, then even the most difficult “Attack” stage, which lasts 7-10 days, will pass easily. Stock up on all the necessary products and head to the kitchen!

Products

Allowed

The permitted diet includes the following products:

• beef (except the fattiest parts, such as entrecote or ribs);
• veal;
• offal: kidneys, liver, brain, ventricles, etc.;
• chicken;
• turkey;
• rabbit meat;
• natural ham, if its fat content is less than 4%;
• fresh fish, including red fish (the fat in red fish is very healthy);
• smoked fish;
• canned fish in its own juice (without adding oil);
• all seafood (except marinated in oil, frozen or fresh - ideal);
• eggs (no more than 2 yolks per day, unlimited whites);
• dairy products: milk, kefir, cottage cheese, natural yogurt without additives (0.5 - 1% fat).

Prohibited

Any products that are not on the approved list:

• 
  sweets;

• bakery;
• sugar;
• honey;
• syrups;
• fruits;
• vegetables;
• cereals;
• fast food;
• sweet soda;
• juices, etc.

Additional

• 1 medium onion per day;
• 2 tbsp. l. tomato paste;
• 2 pickled gherkins (small cucumbers) without sugar;
• capers;
• 1 tbsp. l. vegetable oil;
• Shirtaki noodles (these noodles contain no calories or macronutrients);
• spices and seasonings (dry dill, parsley, basil, etc.);
• sweetener without calories;
• vinegar;
• mustard;
• garlic;
• lemon juice as seasoning.

Is it possible to eat mushrooms on the Dukan diet?

This issue is worth discussing separately, as it is very common among diet followers. Dr. Dukan directly describes and answers in his book that mushrooms (as well as soybeans) are vegetables. Therefore, you cannot eat mushrooms during the Attack phase.

Despite the fact that we often classify mushrooms as protein foods, they are very difficult to digest. During the Attack phase, such foods should be avoided.

Is alcohol allowed on the Dukan Diet?

Since Pierre Dukan, the creator of this diet, is French, it would be obvious to expect him to include a “preventative” glass of red wine in the menu. However, the nutritionist’s opinion is strict: drinking alcohol on the Dukan Diet is prohibited.

There are several explanations for this:

• Alcohol is a high-calorie product. However, unlike food, it is not consumed by the body, since it cannot be absorbed. Alcohol-containing drinks go straight into fat deposits, provoking their growth.
• Alcohol acts on the nervous system, stimulating and relaxing it. After drinking alcohol, it is difficult to follow the principles of the diet; you immediately crave sweet and fatty foods.

Therefore, during the Attack phase, it is recommended to completely abstain from drinking alcohol. It can be introduced only in the third phase “Cruise”, and then no more than 3 tablespoons as a sauce.

We'll need it.

• 8 pieces of thin slices of beef fillet.
• Salt and freshly ground black pepper.
• 1 red pepper.
• 1 green pepper.
• 1 medium zucchini.
• 1 medium yellow onion.
• 4 champignons.

Diet of Pierre Dukan, stage 1: “Attack” - menu table for every day

In 1975, a young doctor, Pierre Dukan, met a patient with the problem of obesity. Pierre did not yet know that soon the solution to this problem would become the work of his whole life. He simply developed a new principle of diet that effectively helped the patient. And he continued to help the suffering, like any specialist who once took the Hippocratic oath. Dukan gained fame after publishing a book with the intriguing title “I Can’t Lose Weight.” It published the principles and recipes of the Dukan diet: for the attack stage, alternation and others. The publication sold ten million copies around the world.

Since then, in all civilized countries, the scourge of which is obesity, Dukan has been praised as a god. There are entire communities where girls and women aged on the Dukan diet communicate mentally, provide support and call each other “darlings”. To enter this world, you need to study in detail the principles of nutrition according to Dukan.

Achieved results

The most important question that worries those who are losing weight is how much excess weight can be lost by following a certain diet plan.

Attack phase plummets depend on the following factors:

Depending on the duration of the first stage, the following plumb lines are possible:

It is advisable to divide the diet into 4-5 meals. It is undesirable to skip them, as the body will perceive this as a signal to create reserves. The number of products is unlimited. But losing weight will be much more effective when creating a negative energy balance. Therefore, it is advisable to limit portions.

While following this diet, many people complain of weakness, and some have headaches. Moderate physical activity will help eliminate these negative manifestations of the Attack phase. Dukan recommends giving preference to 20-minute walks. They will help improve your well-being and fat burning.

Basic principles of the Pierre Dukan diet

At first glance, the essence of the diet is quite simple. There are 4 stages during which you need to include clearly defined foods in your diet. The names of the phases reflect the basic processes that occur with the weight of those losing weight.

The first phase – “Attack” – is sometimes called the acute weight loss phase. During this wonderful period, future graceful fallow deer lose from 2 to 6 kg in a period of 2 to 7 days. The basis of the diet is proteins and nothing else. Previously, for the Attack stage of the Dukan diet, products were strictly regulated, there were 72 of them, but now the list has been expanded with the blessing of “Papa Pierre” himself.

In the second phase - “Alternation”, 28 types of vegetables are added to the proteins. The duration of the alternation directly depends on the weight of the person who wants to get rid of extra pounds. You can calculate the phase by typing the combination “Dukan diet calculator” into the search bar of your browser.

The third phase, “Consolidation” , involves eating carbohydrates and rare fasting days. Weight is lost by 0.4-05.kg per week.

In the fourth phase, "Stabilization", ladies and gentlemen can live their entire lives without getting better.

What to do if the weight does not come off?

Some tips:

• Be patient. The attack is only the first, preparatory phase of the Dukan diet; people achieve the most impressive results later, in the Alternation phase.
• Check if you are eating enough. In an attempt to quickly lose weight, people limit the number of daily calories, the body starves and switches to energy-saving mode, even storing low-fat cottage cheese as a reserve.
• Pay attention - is fluid retained in the body? If you salt your food too much, water will be retained. On the scale it will look like a “plateau” or even 1-2 extra pounds. In women, water retention also occurs during menopause or on certain days of the cycle.
• Move more! Dr. Dukan recommends walking at an active pace for at least 20 minutes a day. You should walk at least 10 thousand steps a day, walking will allow you to burn additional calories, dull your appetite and simply take your mind off the refrigerator.

Dukan diet, “Attack” – what can you eat?

“Attack” can be the most delicious stage of the Dukan diet if you love meat and cottage cheese dishes, eggs, fish and seafood.

The list of 72 products looks delicious.

Dukan diet attack, allowed foods - table

You can drink herbal teas, teas and coffee in reasonable quantities; use balsamic vinegar and soy sauce, as well as vegetable oil for dressings. Spices and onions, sugar-free tomato paste, sweeteners (except sorbitol and glucose with fructose), and crab sticks are acceptable. And more good news for active exercise enthusiasts - protein shakes are now also on the list! Just be sure to be low-carb, nothing else.

An important point: the list of permitted products of the Dukan diet, the Attack stage, is not everything. Bran must certainly be included in the diet of the “protein” food phase. The simplest, crumbly, one and a half tablespoons with a heap. Otherwise, you are guaranteed to have problems in the small room “with the white throne”.

When bran intolerance is complete, take dry ground buckwheat in the same portion.

When it comes to invigorating liquids, always choose water. It should be consumed in a volume of at least 2 liters per day.

Dukan diet recipes for the “Attack” phase

Recipes from possible combinations of products are shared in certain groups on social networks. But you yourself can bring something of your own to the “Attack”, since the products for the attack phase of the Dukan diet allow this

Omelette with fillings

Again, the favorite dish of housewives, which can be made so varied in the attack phase that even the slightest disgust for it will not arise. The classic preparation scheme is to beat the eggs, pour in skim milk, shake again, add spices and you’re done.

As for fillers, they can be like this:

Moreover, the omelette can be rolled into a roll and meat pate placed inside.

Dukan soup

Most often, weekly recipes for the Attack on the Dukan Diet include soup-chowder. It is unusual because it is a “middle and half” between lean broth and stew. Simply put, we cook the meat, crush it, pour the beaten egg into the finished broth in a stream and season with herbs. All!

Cheesecakes according to Dukan

Mix low-fat cottage cheese in the amount of one pack with two eggs, two tablespoons of oat bran, a coffee spoon of sweetener, and a couple of grains of vanillin from the tip of a knife. Fry or bake with a drop of vegetable oil in a non-stick pan. Or using the steam method. A strawberry protein shake works great as a topping before serving.

Du pastrami

To prepare a wonderful dish, which not every collection of recipes for the Dukan diet at the Attack stage offers, you will need lean beef tenderloin or turkey fillet. The last option is chicken. Place the raw materials in a saline solution (a tablespoon per glass of water), place them on the refrigerator shelf, and wait overnight. After preparing the coating - 2 tablespoons of small paprika, any spices for chicken without sugar, mix with olive oil. Remove the meat from the saline solution, dry it, coat it and bake with garlic inside.

Crab rolls

For permanent seaweed, take “unwound” crab sticks. Fillings: cheese, fish, a little herbs. Roll into rolls and cut into “rolls”. Eat with ginger, soy sauce diluted with water.

Meat soufflé

You know the types of meat according to Dukan. Take your favorite type - about half a kilo, a small onion, 150 ml of skim milk, an egg, spices. Grind the meat into minced meat, add the yolk and milk to it, plus spices. Beat the egg white until fluffy and add later. Then place in the pan and in the oven for 40 minutes.

Liver pancakes

Poultry liver - half a kilo, 35 grams of bran, a couple of eggs, a third of a glass of 0% milk, spices. Pour milk into the bran and wait until it swells. Blender the liver with eggs into a paste. Throw in the spices and combine with the milk-bran mixture. Fry with pancakes.

Dulepeshka

A wonderful culinary delight in all respects, consisting only of products for the Attack phase of the Dukan diet. Three largest heaped spoons of bran, an egg, a spoonful of low-fat yogurt, a little salt, you can add garlic powder or a crushed slice of hot vegetable. Mix everything, fry the mixture like a pancake in a Teflon frying pan.

As for recipe tricks, you can make baked goods from a protein shake and bran. For sweetness, the sports sweetener “Fitparad” is excellent.

Mayonnaise according to Dukan

Useful for all stages, since store-bought is prohibited. Take 6 fresh quail eggs, a spoonful of balsamic vinegar, a spoonful of mustard, a little more than a couple of tablespoons of olive oil, beat vigorously and for a long time. Ready.

We list other simple dishes whose recipes are easy to find online.

Attack Phase:

• Jellied meat - chicken, beef
• Dukan cheese
• Salted fish in tea brine
• Dukan cottage cheese casserole
• Canned tuna pate with cottage cheese
• Mimosa salad"
• Baked fish
• Stewed liver
• Chicken roll
• Chicken soup with chopped omelette
• Scrambled eggs
• Stuffed eggs