Those who are overweight and want to lose weight with the help of “not hungry” - read the article. Here you will find many delicious recipes for all four phases of the Pierre Dukan diet.
The Frenchman Pierre Dukan is known all over the world for having come up with an effective diet for weight loss. This nutritionist's diet has helped more than one person lose weight. It is based on the consumption of protein foods. And carbohydrate consumption is kept to a minimum.
The nutrition system includes four important stages (Attack, Alternation, Consolidation, Stabilization). The result appears after a week of using such a diet. The first phase (Attack) is the most difficult; during this period you can only eat protein-containing foods and oat bran. Next, we will look at recipes for preparing various dishes according to Dukan.
Bread – Dukan
If in other diets it is recommended to give up baking, then in this diet you are allowed to eat bread, cookies and even cakes. But they must be baked according to certain recipes. Read below for examples of such goodies.
Bread according to Dukan
Bran bread
Ingredients:
- Oat bran - 2 large spoons
- Wheat bran - 1 large spoon
- Egg - 1 piece
- Dry baker's yeast - 10 grams
- Milk (low-fat) - 3 large spoons
Preparation:
- Heat the milk, add an egg, a little salt and yeast.
- Let it sit for about 10-15 minutes, then add the bran
- Place the finished dough in a baking dish, place it in a warm place for one hour until the dough rises
- Bake bread in the oven at 180º (40-45 minutes)
Homemade bread according to a recipe from Pierre Dukan
Dukan yeast-free bread
Ingredients:
- Low-fat milk powder - 30 grams
- Corn starch - 30 grams
- Low-fat, soft cottage cheese - 50 grams
- Egg, salt
- Baking powder - 6 grams
Preparation:
- Mix two components: cottage cheese and egg, add salt
- Combine powdered milk with starch, baking powder, mix thoroughly, add to cottage cheese
- Stir the mixture again and let it sit for 10-15 minutes.
- Meanwhile, prepare a baking dish by placing parchment paper in it.
- Shape the bread into flatbreads
- Bake on low heat (180º) in the oven, approximately: 20-25 minutes
Branless bread with cottage cheese according to Dukan's recipe
Dukan - bran
On the Dukan diet, in addition to consuming protein foods, you also need to consume oat bran. They should be in the daily diet. Oat bran has a positive effect on the body's systems, more precisely: it helps normalize blood sugar and balance cholesterol levels.
When bran penetrates the stomach, it swells, and as a result, a person loses the feeling of hunger. And due to gluten, bran takes away a small part of the nutrients with it, which results in the loss of extra kilocalories.
Oat bran for diet from Pierre Dukan
IMPORTANT : This product can be eaten, either as part of baked goods, or simply added to low-fat kefir and yogurt. In addition, bran is used in the preparation of Dukan cutlets, meatballs, and chicken breasts are breaded in them.
Desserts and diet
At each stage of the Dukan diet, you are allowed to eat baked goods. This is undoubtedly a big plus for those who cannot live a day without sweets. The main condition is that the dish must contain only those products that are on the list of permitted ones.
Delicious recipe! How many milliliters are milligrams table?
Cakes, muffins, cookies and buns can be eaten without remorse and without harm to your figure. Dr. Alan Hirsch has proven that the aroma of baked goods not only provides aesthetic pleasure, but also has a powerful effect on memory. A delicious-smelling bun can refresh memories and involuntarily awaken nostalgia for childhood.
Dukan cake
Lovers of sweets will not have to give up this delicacy on the Pierre Dukan diet. For those with a sweet tooth, there are a huge number of dietary cake recipes, see some of them below.
Dukan chocolate cake
Ingredients for the bottom layer:
- Bran - 100 grams
- Five eggs
- Low-fat cocoa - 30 grams
- Baking powder - one small spoon
- Sweetener – 10 tablets
- Coffee - 100 milliliters
For the top layer:
- Two cups of low-fat milk
- Low-fat cocoa - 15 grams
- Starch (corn) - 30 grams
- Two yolks
- Gelatin - 15 grams
- Sweetener - 6-8 tablets (to taste)
Preparation:
- Start preparing the bottom layer of the cake, for this: beat the yolks until foamy.
- Mix them with bran, baking powder, sweetener, cocoa. Finally, pour in 60 milliliters of coffee.
- Place the resulting mass first in a mold with baking paper, and then in the oven.
- When the cake is baked, pour the remaining coffee over it
- Then prepare the top layer of the cake
- Pour milk into a metal container, add cocoa, starch, sugar substitute, eggs (yolks)
- Place the contents on low heat, stir
- Soak gelatin in a small amount of water. Heat too, but do not boil
- When the first mixture begins to thicken, pour in the dissolved gelatin.
- Now place the bottom layer in a special form, and pour the top layer on top of it
- Place the contents of the mold in the refrigerator until the top layer hardens.
Chocolate cake. Pierre Dukan
Napoleon according to Dukan
Ingredients for the dough:
- Eggs - three pieces
- Corn starch - 30 grams
- 5 grams sugar substitute
- Vanillin
For cream:
- Cup of low-fat milk
- 8-10 sugar substitute tablets
- Skim milk (powdered) – 50 grams
- Corn starch - 20 grams
- Vanillin
Start preparing the delicacy by preparing the cake layers.
- To do this, beat eggs with sugar substitute, starch, vanillin
- Bake the resulting batter in a frying pan like pancakes
- While the cakes are cooling, start preparing the aromatic cream
- Take a non-stick container and place it on the stove
- Pour milk into it, add milk powder, sweetener, starch, vanillin
- Stir thoroughly and cook until thickened
- Place one cake on top of the powder; to do this, simply crumble it
- Grease the rest with cooled cream.
- Sprinkle sprinkles on top
- Then place the cake in a cold place to soak
Ducan's diet. Napoleon cake
About the recipe
By the way, about reviews. I was pleasantly surprised when I received so many comments on my recipe for chicken cutlets with crab sticks, thank you so much. You have no idea how important this is to me! Your suggestions and kind words indicate that someone needs and is interested in my experience.
And now, a small but very interesting digression from the topic!
I put it off for a long time, wondering if it was worth it, but today I want to show off something, and maybe even help someone. Almost from the very beginning of the diet, I came across a lot of rave reviews about SCALA anti-cellulite underwear on the Internet, but because... I didn’t particularly trust “lazy” methods of fighting excess weight and cellulite before, so I ignored everything I read. But in vain.
Recently, on a Rostov joint venture (joint purchasing site), I read, and most importantly saw real photographs, that this could be underwear, and I was tempted! Again, many thanks to Lenochka (RioRita). I didn’t believe in the effect of this underwear, even when I held the treasured box in my hands and chuckled when I read the promising results on it (click on the picture and look at everything in detail):
I've been wearing them for exactly a week! What has already happened in such a short period of time?
The skin on my legs stopped peeling - after the first day of wearing leggings, the entire dry layer that was so disturbing to me simply “fell off.”
Lymphatic drainage has improved significantly - I'm sure this is due to wearing leggings, because... the problem of edema and weight stagnation went away 2 days after using them (this will be visible in the weight loss diary report for this week). The first two days I was “tired” of running to the toilet, and then this process improved, apparently the excess water was gone, and everything returned to normal.
And finally, I can’t tell you how slender your legs are in these leggings—just an inch, honestly. And to a feast, and to the world, and to good people: in the yard for a walk with a child, under a tunic and elegant shoes in a cafe - two in one. Well, very beautiful!
Unfortunately, I can’t say anything yet about how this underwear fights cellulite. I haven’t been wearing it for that long yet, but one thing I can say for sure is that the skin becomes more elastic and toned. What this is connected with, I can’t say for sure yet, but I have absolutely no time for sports, and how the tightening happens, history is still silent.
I will continue to observe and will definitely share all the positive and negative aspects, if any arise!
Pie according to Dukan
If you decide to lose weight using the Dukan diet, then you can even eat pies, both sweet and non-sweet. In this case, you will not gain a bit.
Cottage cheese pie
Dough ingredients
- Three eggs, a little salt
- Boiled water – 75 milliliters
- Bran (oat) – 40 grams
- Wheat cuts - one large spoon
- Whey isolate - one tablespoon
- Sugar substitute - add to taste
- Baking powder - small spoon
- Vanillin
For filling:
- Low-fat cottage cheese – 370 grams
- Kefir (low-fat) or yogurt – 100 milliliters
- Isolate – 1 teaspoon
- One yolk, two whites
Preparation:
- Mix all bulk products, grind in a coffee grinder into flour
- Then beat the eggs with a blender, slowly add boiling water
- Add sugar substitute, beat the mixture until the volume doubles and white foam forms.
- Only then add dry, bulk products
- Gently mix the mixture with a spoon, clockwise
- Make upward movements, lifting the whites to the surface. Place the cake in the mold and then in the oven (t=180, for 15-20 minutes)
- While the pie is baking, prepare the filling.
- Mix kefir, cottage cheese, isolate in a blender
- And, again, beat the eggs with salt separately into a strong, white foam
- Mix into the mixture with cottage cheese in the same way as the dough.
- Remove the pie from the oven, add the filling on top, and bake for another 25 minutes.
Cottage cheese pie with Dukan filling
General recommendations
Sugar and fructose are not allowed on this diet, but baked goods can be sweetened with a natural low-calorie sweetener. For example, Sukrazide, Milford, Stevia, Fitparad. If the sweetener is in tablets, they must first be crushed into powder.
A blender or coffee grinder will help grind the bran into flour. If the cookies need to be crispy, then just crush the bran with a rolling pin. All dairy products should be either low-fat or low-fat.
Delicious recipe! Recipe for shortcrust pastry without eggs for pie
It is better to prepare baked goods in a silicone mold or on parchment paper, without lubricating the mold with anything. If it is metal, you need to lubricate it with oil using a napkin or brush.
At the Attack stage, you can add flavor to baked goods using vanillin, cinnamon, nutmeg, cumin, cloves, dried or fresh ginger and cardamom. You can also use fresh and dried herbs - dill, parsley, mint, lemon balm, cilantro, rosemary, green onions. The Alternation stage allows you to diversify recipes with permitted vegetables.
You should not add a lot of salt to savory baked goods. It delays the removal of fluid from the body, which can lead to swelling.
Dukan fish pie
Ingredients for the dough:
- Bran – 4 large spoons
- Eggs – 2 pieces
- Kefir – 75 milliliters
- Powdered low-fat milk - 6 spoons
- Corn starch - one spoon
- Soda - half a teaspoon
Filling:
- Two boiled eggs
- Pink salmon (canned) in its own juice - 200 grams
- Green onion
Preparation:
- Mix all ingredients for the dough in a separate container.
- Then leave the dough for half an hour, let it swell
- Meanwhile, prepare the filling
- Peel the eggs, chop them with pink salmon with a fork
- Finely chop the onion and add to the filling
- Prepare the form. Then put half the dough in it
- The next layer is the filling, and the top is again the dough.
- Place in the oven for 25 minutes. Eat warm
Fish pie according to Dukan
Casserole – Dukan
Eating either sweet or not sweet casserole according to recipes from Pierre Dukan will not affect your figure. On the contrary, this dish is very healthy.
Casserole with cottage cheese
Ingredients:
- Corn starch - one spoon
- Low-fat cocoa - one spoon
- Low-fat cottage cheese - 200 grams
- Two egg whites
- Baking powder - half a teaspoon
- Sweetener - to taste
- Salt - to taste
- Vanillin
Preparation:
- Beat chilled egg whites with a little salt
- Add sweetener, baking powder, cocoa, starch, cottage cheese
- Mix the ingredients
- Then place the mixture in a pan lined with parchment paper.
- Place the pan in the microwave on the convection setting.
- Let bake for 25-30 minutes until done.
How to bake a casserole according to Dukan?
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.
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.
Since Dukan baking recipes cannot include flour, butter, cream, sugar, it may seem that nothing can be baked. Actually it is possible. And a lot of things. Pies, pancakes, flatbreads, casseroles - all this is available, with one condition that the recipes will fully comply with the principles of the diet. Baking mainly consists of wheat and oat bran, small amounts of corn starch, eggs, low-fat cottage cheese and milk, skim milk powder. It is also not prohibited to flavor baked goods with spices - vanilla, zest, cinnamon, thyme, garlic, paprika, ginger, cardamom, etc. You can make creams from cottage cheese by adding sweetener and vanilla or lemon zest.
Dukan pudding
Making delicious Dukan puddings is quite quick and not difficult.
Vanilla pudding
Ingredients:
- Low-fat milk - two cups
- Liquid sweetener - 4 large spoons
- Cornstarch - two large spoons
- Eggs - 3 pieces
- Vanillin
Boil milk over low heat, pour sweetener and starch into it. Beat the eggs, add to the milk, and add vanilla at the end. Mix all ingredients. Pour the resulting mass into bowls and refrigerate.
Sweet pudding according to the Dukan diet
Fitness dumplings. Rollons, scrambled eggs, dumplings and bodybuilding - a miracle of symbiosis!
I’ll tell you today one instructive story... It happened back in the dashing 90s, about 15 years ago, when I was still a student. It was in those good old days that we and the art of creating our own unique muscular body, which was discovered to us, and to the whole World, by the great...
There was one boy among us, his name was Antokha. He, like our entire company, became violently infected with bodybuilding. Without missing a single lesson, with great enthusiasm and sparkling eyes, he went to the rocking chair, and there he “just tore”: he lifted everything in a row until he was completely exhausted. In general, I lived in! And he left there only when they kicked him out...
But bad luck, despite all his efforts and zeal, everything did not happen and did not happen... Of the whole company, for some unknown reason, he was the only one who did not progress. There was even some regression...
We still couldn’t understand: why isn’t Antokha growing? Well, everyone has grown up, but he hasn’t. The answer revealed itself when I accidentally came to visit my friend... At the moment of my arrival, Antokh was being devoured by both cheeks by Rolton, freshly poured with recently steamed boiling water...
It turned out that our friend completely ignored such a concept as a bodybuilder, and ate all sorts of dumplings, scrambled eggs, the same Rollons, in general, cheap semi-finished products and offal, and absolutely did not read their composition, number of calories, fat content, usefulness, etc., etc.... Well, that's right , a student after all. There isn’t enough money from the stupa to live on, so you have to eat whatever you have...
I explained to a friend that food and nutrition are just as important aspects of bodybuilding as training. That bodybuilding is not just stupid lifting of iron until exhaustion, but that it is a system! Way of thinking! Lifestyle! And training alone is not enough. Need to:
- and train correctly,
- and eat rationally,
- and have a good rest,
- and lead a healthy lifestyle,
- and maintain a daily routine,
- etc…
In general, it opened a person’s eyes. A new World was revealed to him, which he had no idea about...
After my explanatory conversations, Antokha understood everything, threw all the remaining dumplings and instant noodles into the trash, and began to take the previously “minor aspects of bodybuilding” more seriously... And with this, his progress in...
This means what was the root of his evil - incorrect, irrational nutrition. Remember: cheap dumplings and bodybuilding are incompatible! If you have already embarked on the path of building your body, then be so kind as to select the appropriate ones - high-quality ones. But you can’t build a normal body on cheap semi-finished products, chemicals, soy and all sorts of by-products! Tested by my friend Antokha.
Dukan flatbread
Oatcakes
Ingredients:
- Low-fat cottage cheese - 200 grams
- Oat bran - five tablespoons
- Egg - 1 pc.
- Baking powder - 0.5 teaspoon
- Sweetener, salt - to taste
- Vanillin
Preparation:
- Grind the oat bran in a coffee grinder, then pour it into the cottage cheese
- Beat the egg into the mixture, add everything else, mix
- Prepare a baking sheet and form into flat cakes
- Place them in the oven for 20 minutes. then let it cool, start eating
Dukan bran cakes
Cupcakes – Dukan
Airy cupcake
Ingredients:
- Eggs - 4 pieces
- Powdered sweetener - three spoons
- Zest of one lemon for flavor
- Corn starch - 40 grams
- Baking powder - half a teaspoon
Preparation:
- Beat the egg whites with sweetener
- Mix the yolks with the remaining ingredients, slowly pour into the protein mixture
- Mix them thoroughly
- Prepare the molds, put baking paper and dough inside
- Then put them in the oven and let them bake for 20-30 minutes until done.
Cupcakes - Pierre Dukan's diet
Pancakes – Dukan
Pancakes with mushrooms
Ingredients for the dough:
- Eggs - two
- Minced veal - 100 grams
- Milk - one large spoon
- Salt pepper
Filling:
- Champignons - five pieces
- Pickled cucumber - 1 pc.
- Kefir - one tablespoon
- Low-fat cheese - 35 grams
- Mustard - on the tip of a small spoon
- Garlic - 1 clove
- Greens, olive oil - one teaspoon
Preparation:
- Mix all ingredients for dough
- Fry in a frying pan like regular pancakes
- Then prepare the filling separately
- Cut mushrooms, cheese, garlic, herbs, cucumber
- Fry mushrooms in a frying pan
- Mix with other ingredients
- Wrap the filling in pancakes and serve for lunch
Pancakes with Dukan filling
These dishes can decorate your table even on holidays. You will be full and in great shape. However, do not forget to engage in sports training. After all, comprehensive measures are always important for losing weight.
Diet food
The main rule is not to limit yourself in the variety of products. You can eat fish dishes, chops, ham and many other delicacies that are prohibited for many people losing weight.
During the Attack and Alternation phase, you can eat foods high in protein. Fish is perfect for these purposes. You can use it to prepare not only main courses, but also simple and delicious pies.
