Phase “Alternation” - Dukan recipes and menu for the week

The Dukan diet is quite well known all over the world and is loved not only by film and television stars, but also by ordinary citizens.

This simple nutritional method, the goal of which is to lose weight, is designed in 4 successive stages. Two of them work directly on the goal of the diet, that is, on losing extra pounds, and the final two work to consolidate and maintain the result.

If with the first phase of the diet, “Attack,” everything is very clear, then with the second, “Alternation” or “Cruise,” everything is not so clear. Let's look at this issue in more detail in the article.

Recipes

With the help of Pierre Dukan's system, you can lose weight once and for all. To do this, you need to change your habits and eating habits. You will have to give up your favorite “harmful” recipes and master the preparation of healthy and tasty food.

This is not at all as difficult as it might seem: thousands of people around the world have already done just this. And, believe me, among the culinary recipes “according to Dukan”, both those given in the original book and those developed by followers of the system, there are many wonderful dishes.

They are easy to make and the whole family will love them!

The Dukan system leaves a lot of room for culinary creativity. And with her, cooking will always be a joy for you, because you are taking a new step towards a beautiful and slender body!

Honey cake that doesn't break your diet. With Dr. Dukan's prescription, this is possible!

The diet of the famous French doctor Pierre Dukan is widely known all over the world; it is used by both famous people and ordinary people.

If you are on a diet, this does not mean that you need to give up all flour and sweets.

The liver is a source of vitamins and microelements. She has the ability to have beneficial effects

A delicious pie with green onions and eggs that will help you lose weight.

Dukan sponge roll can be prepared for the attack stage.

Caesar salad with red fish and diet croutons will diversify your regular menu.

Attention!

This no-bake curd dessert is perfect for your diet. In addition to taste and low calorie content, the success of the ingredient is ensured by the fact that sweet dishes using it can be prepared without baking.

White chocolate according to this recipe is suitable for the Dukan diet. Chocolate can be consumed as an independent dessert or as candy.

Delicious and light pumpkin desserts are perfect for the Dukan diet.

Source: https://ducandieta.ru/recepty

Recipes for the Dukan Diet

2 hours 15 minutes | Serves 4 | Protein-carbohydrate days | Hot dishes (main dishes)

Stew with onions, carrots and bell peppers is one of my favorite dishes. True, it takes a long time to simmer, about 2 hours, but the meat becomes so tender and soft that you don’t even need to chew it. It just melts in your mouth.

There are many recipes for making stew on the Internet, but as always, I make it my own. Perhaps I am fundamentally violating the order of preparation of this dish, since you need to start cooking by frying the meat and onions, but my version is no worse, that’s for sure.

The main thing is that the beef becomes incredibly tender, and the gravy itself will replace the side dish.

50 minutes | Serves 6 | Protein-carbohydrate days | First courses (soups, etc.)

Borscht, in the usual sense, is, of course, a rich soup made from thick broth with potatoes and rich sour cream, but alas, we cannot afford this.

There are a lot of borscht recipes on the Internet, but I have already developed my own express version, it turns out to be a fairly dietary soup that does not contradict the Dukan diet, it is nourishing and tasty.

Important!

Instead of my favorite 25 percent sour cream, I put low-fat soft cottage cheese, greenberries and garlic. Everything looks real, but the main thing is that it’s not dangerous for the figure.

50 minutes | Serves 3 | Protein-carbohydrate days | Hot dishes (main dishes)

Fricassée is translated from French as “All sorts of things”, and the verb fricasser is “to fry, stew”. Today I decided to stew chicken with green beans and Chinese cabbage. Beans contain many vitamins, including vitamin C, provitamin A, B vitamins, vitamin E, folic acid, minerals and fiber.

The vitamins it contains effectively fight free radicals and provide our skin with a youthful and healthy appearance. Well, the protein content in Chinese cabbage leaves is 1.5-3.5%, it also has a large amount of vitamins. So I ended up with a very dietary dish.

Treat yourself to a protein-vegetable day.

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Source: https://dukanblog.ru/recipe/index

Diet products

Allowed

The list of recommended products on Alternation is quite wide. It includes protein-enriched foods allowed in the first phase of the diet, and additionally some vegetables, seasonings and additives.

The following products are allowed for consumption:

• pumpkin;
• lean meat, liver, tongue;
• any fish, seafood;
• poultry (without skin);
• eggs, tofu;
• mushrooms;
• dairy products with minimal fat and no added sugar;
• wheat and oat bran;
• sugar substitutes;
• cumin, sesame;
• adjika and tomato sauce;
• tomatoes;
• asparagus, spinach, leek;
• cucumbers;
• lettuce leaves;
• celery, dill, sorrel, broccoli;
• all types of cabbage;
• green beans;
• zucchini and eggplant;
• pepper;
• beets and carrots.

Prohibited

The list of products included in the blacklist of the “Alternation” stage includes:

• pasta;
• cereals;
• potato;
• Jerusalem artichoke;
• beans, lentils, grain beans;
• olives;
• peas and corn;
• artichoke;
• avocado.

Recipes for the Dukan Diet

Even in the matter of slimness, there is nowhere without chemicals! The French doctor very skillfully decided to take advantage of this and turned the nutrition system into a real “biochemical” blockbuster. Its whole plot is the fight against fat, wrinkles and even obesity.

When Pierre Dukan first encountered the obesity of “heffalumps” in his medical practice, he decided to try to “bomb” it with protein foods. For almost a third of a century, Dr. Dukan has been promoting his project as quite successful, but it is only a stretch to say that his diet is medical.

His opponents say that our bodies cannot exist without carbohydrates, Dukan retorts: they can, they can.

The first phase of the diet is attack. 10 days, and low-fat protein foods should “eliminate” subcutaneous fat day after day.

Products of this period are strictly regulated: meat can only be lean chicken or turkey, any fish - even fried, a lot of herbs and spices, and for dessert - low-fat yogurt.

Sugar is a taboo, and salt is strictly controlled. Several recipes from our site are for this phase.

https://www.youtube.com/watch?v=QScbweAjDsI

Dr. Dukan guarantees an “attack” of lightning-fast reduction in obesity and “fat” kilograms. For a month, two, or even all four months, a fighter for a slim figure should eat meat and vegetables, alternating them every two days.

As before, no sugar, moderate salt and the obligatory inclusion of a “vacuum cleaner” - oat bran - in the diet. In this phase, a little butter, red wine, a little ketchup and cream are allowed.

Like “Our Father” - 1.5-2 liters of clean water per day and at least 30 minutes of walking.

Advice!

After going through the “attack”, you can treat yourself to baking. True, you will still have to forget about pies and pastries. Flatbreads, yeast-free bread, pancakes and casseroles should be practically without fat, but... with oat bran.

The third stage is almost triumphant. Those who survived the “attack”, got better at it during the “cruise” and developed a system, can breathe easy at this phase.

Well, or almost calm! After all, now Dr. Dukan allows you to indulge in mature cheese, eat fruit, except for bananas, grapes and cherries, and include a little pasta and potatoes in your diet.

And during this phase you can arrange a feast of the spirit and belly, but with a mandatory subsequent day of fasting: and here everything is simple - I wanted a roast duck, easy! Only for tomorrow there will be kefir. In this section of our selection we will show you what you can eat or drink on a fasting day.

Source: https://TvoiRecepty.ru/recepts/retsepty-dlya-diety-dyukan

What is the genius Dukan diet?

Eating in accordance with the Dukan diet allows you not only to get rid of extra pounds, but also provides a long-lasting effect, that is, the weight does not return as soon as a person allows himself to relax. The main secret of the diet is that you don’t have to relax after it, because its very adherence does not represent the strictest restrictions. You just need to structure your diet in such a way that it is based on foods low in carbohydrates and high in protein. Followers of the Dukan diet, accordingly, are deprived of another unpleasant feeling, a feeling of hunger combined with a feeling of guilt for every slightest deviation from the rule.

You should not assume that the Dukan diet is absolutely simple; it also follows certain principles. In accordance with them, the stages of following the diet are built.

Simple Dukan recipes

If you want to lose weight, but do not have the opportunity to spend a lot of time in the kitchen, prepare simple dishes according to the Dukan diet. The French doctor's cookbook contains about 350 recipes. Among them there are many dishes that are suitable for busy people or those who do not like to cook.

On topic: Proper nutrition without dieting

Simple recipes according to Dukan

The dietary recipe according to Pierre Dukan is not the easiest of all diets to prepare. But below you will see a selection of the easiest dishes to prepare.

Simple recipes for the Dukan Attack

To hit the fat layer, “Ataka” eats only protein-containing foods. Now more details about the menu and recipes.

Crab tubes

Compound:

• ten crab sticks;
• low fat cottage cheese - 220 grams;
• salt, seasonings;
• low-fat kefir - 2 tablespoons;
• egg.

Hard boil an egg, peel it, and chop it with a fork. Pour 45 milliliters of kefir into the cottage cheese, add salt and an egg. Mix the mixture well. Unwrap the crab sticks and fill them with a mixture of eggs and cottage cheese.

Yogurt mousse

Ingredients:

• 125 grams of cottage cheese;
• 180 grams of yogurt;
• 1 small spoon of gelatin;
• 5 grams of sweetener;
• 60 milliliters of milk;
• a pinch of vanillin.

Mix milk with gelatin. Then heat the mixture until the gelatin is completely dissolved. Add the remaining ingredients, beat with a mixer until the mousse has the consistency of sour cream. Pour the mixture into bowls, put it in the refrigerator, when it hardens, you can eat.

Omelette with salmon

Compound:

• 225 grams of salmon fillet;
• 1 egg;
• 125 grams of milk;
• 1 onion;
• salt, pepper, seasonings.

Remove scales from the fish fillet and rinse. Then salt, add seasonings, pepper and place on the bottom of the baking dish. Mix the egg with milk, spices, and finely chopped onion. Pour the resulting mixture over the salmon. Then place in the microwave on convection + microwave mode at 180 degrees, bake for 35-40 minutes.

Chicken soup

Ingredients:

• one chicken drumstick;
• egg;
• greens, salt.

Rinse the chicken meat well and remove the skin. Place the drumstick in boiling water and cook the broth. At the end, pour in the beaten egg in a thin stream, add seasonings and herbs.

Goulash

Compound:

• 750 grams of beef;
• 225 champignons;
• seasonings, bay leaf;
• one onion, parsley.

Cut the meat into equal pieces and place in a Teflon-coated frying pan.

Fry a little, when the juice comes out of the beef, put the onion in the pan, let it fry well until yellowish. Pour water into the frying pan, salt the mixture, add seasonings with bay leaf.

Simmer for two to two and a half hours. Five to six minutes before the end of cooking, add herbs and mushrooms to the mixture.

Simple recipes for Dukan sweets

Tea sorbet

Compound:

• 250-300 grams of cottage cheese;
• 100 grams of water;
• juice from one lemon;
• four mint leaves;
• 8 grams of sweetener;
• two large spoons of green tea.

Brew green tea and add mint. Mix cottage cheese with sweetener and tea. Place in the freezer. The mixture should remain there for two hours, but it needs to be stirred every 25-30 minutes to break the formed ice. An hour before serving, place the sorbet in the refrigerator.

Spicy cream

Compound:

• 225 grams of milk;
• 225 grams of cottage cheese;
• yolk;
• vanilla;
• half a teaspoon of cinnamon;
• two large spoons of sweetener.

Bring the milk with all the spices to a boil. Beat the yolk and sweetener. Pour the yolk into the milk and cook the mixture a little. Don't forget to stir it while doing this. Then filter the milk, add cottage cheese, mix the mixture, and refrigerate for an hour and a half.

Video: simple Dukan diet recipes

Source: https://VesDoloi.ru/prostye-recepty-dyukana

Dukan diet recipes

Selection of recipes

2 photos

Pre-marinate the chicken breast in your favorite spices and lemon juice. Place the rukala on a plate, put cherry, Bulgarian peach and cucumbers on top, then lay out fried chicken breast strips and top with seaweed salad without oil (I have Far Eastern). Salad ready. Bon appetit ☺

3 photos

Ingredients: arugula leaves, cherry tomatoes, cucumber, bell pepper and pink salmon. Lays out arugula, vegetables at your discretion, and fish in thin strips.

Very tasty and healthy.

I love quick, easy and delicious snacks!!! Today I was craving chocolate, so I quickly came up with this simple and quick dessert =) Read more » Just yum =) An excellent lunch for those who have already reached the alternating stage =) Read more » For anyone, but for me one of the best breakfasts -egg!!! And when you get tired of banal omelettes and eggs boiled in all possible ways, you start looking for new ways of cooking)) this happened to me too. The recipe is far from mine, but I really loved it for its originality, ease of preparation and deliciousness))) Read more »I’ll start with today’s lunch))) I have a friend who cooks this dish incredibly deliciously! And I remembered about it today at the counter with meat products))) I slightly adapted it to the DD and voila - the yummy is ready!!! Read more »What do you snack on between main meals??? I have mastered for myself a simple, interesting, tasty and, most importantly, quick recipe for egg pancake rolls)) I am sharing with you, my dears! Read more "

We take 2 chickens. Remove the skin from the thigh. We cut the distance 1.5-2 cm lengthwise. Next we make the seasoning. Take cottage cheese-0%, 1 onion, several sprigs of parsley. Finely chop the onion and mix with cottage cheese and herbs, add salt and pepper. We take the chicken, fill the cuts with seasoning, wipe off what is left completely and place it on foil. Preheat the oven to 150, place on a baking sheet, and pour a small amount of water into the bottom. Delicious!!!

2 boiled yolks; 3 tablespoons of kefir; 3 tablespoons cottage cheese0%; 3-5 drops of freshly squeezed lemon juice; 1 teaspoon mild mustard; 2 tablets of sakhzam; 1/4 tsp. salt.

Place all ingredients in a blender and mix thoroughly for a long time. Then put in the refrigerator until completely cool. That's it, dietary mayonnaise is ready!

1. Marinating chicken kebab according to Dukan. Nothing extra, suitable for pure protein days. * Cut the onion into rings, add to the container with the chicken * sprinkle with seasoning and salt * mix water and vinegar and add to the container * mix and mash everything so that both the onion and the chicken release juice * if the kebab is supposed to be cooked in a couple of hours, then I advise you to use a press * I usually make it in advance and the container sits in the refrigerator overnight to marinate. Recipe from Solo 2. Chicken kebab with spices. To prepare 5 servings of shish kebab, cut 1 kg of chicken fillet into large cubes, having first removed all excess fat and skin. Then prepare a marinade consisting of 250 ml low-fat yoghurt (with natural taste) and spices, namely: 1 teaspoon each of paprika, turmeric, fresh grated ginger, ground coriander, ground cumin and 1 clove of chopped garlic. Then place the chicken pieces on wooden skewers, place them on a large platter and pour over the prepared marinade. Place the dish with skewers in a cool place for several hours (preferably in the refrigerator overnight) and cook in the oven on the grill for about 8-10 minutes until the meat is fried until golden brown. 3. Beef shish kebab. 1 pound beef fillet 1/4 cup low sodium soy sauce 2 tbsp. Dijon mustard 1 tbsp. apple cider vinegar a little thyme and 1 bay leaf 1/4 cup freshly squeezed lemon juice Cut the fillet into large cubes. Mix all ingredients together and marinate beef for 2-4 hours in the refrigerator. Drain marinade. Thread the beef pieces onto skewers and fry until done. During the Alternation phase, you can add tomatoes, mushrooms, peppers and onions. Remember, when using wooden skewers, you must soak them in water first to prevent them from burning. 4. Turkey breast fillet kebab Main ingredients: 1 kg turkey breast fillet (chicken fillet), 2 large onions, 200 ml 0% fat kefir (Biomax), 1 medium ripe tomato (or 1 tbsp natural tomato paste), 2-3 tbsp. medium salted soy sauce (or salt to taste), Desirable: 5 allspice peas, 7-10 black peppercorns, 2-3 bay leaves or any natural seasoning for barbecue or poultry, herbs to taste (tarragon, celery, parsley, herbs coriander (cilantro). Wash the fillet, dry with a towel, cut (for kebabs on skewers - into cubes, for frying on a wire rack - across the grain! in flat pieces 2 cm thick). Chicken fillet for cooking on a wire rack does not need to be cut. Place in a bowl of a suitable size chopped onion into rings. Mash it well with your hands. Add: soy sauce (or salt); seasonings (allspice and black peppercorns wrapped in cling film and crushed with a rolling pin); scald the tomato, remove the skin, cut out the core, grate on a fine grater (or smash in a blender); chop the greens coarsely or tear them with your hands. Mix everything. Place the fillet in a bowl with the marinade, mix well, leave for 15 minutes. Add kefir, mix again. Leave under pressure for 3 hours (at room temperature). Stir a couple of times while marinating. Before placing on the grill, lightly peel the herbs from the meat and remove the bay leaf.

On the subject: Diet 14 days skinny diet

Cook over coals in the traditional way. *The beauty of this recipe is that the meat always comes out juicy and tender, but turkey or chicken breast is difficult to cook without drying out.

Source: https://DukanRussia.ru/blog/recepty-diety-dukana/

Recipes for dishes according to Dukan phase “alternation”

As noted earlier, this stage of the diet is quite filling, so choosing and combining dishes will not be overwhelming. Here are several step-by-step recipes for delicious dishes that are easy enough to prepare while still following the Alternation requirements.

Bakery

Chocolate cupcakes

Required Products:

• Oat bran – 0.04 kg.
• Wheat bran – 0.02 kg.
• Cocoa – 0.01 kg.
• Powdered milk – 0.02 kg.
• Baking powder – 0.005 kg.
• Sweetener – 0.007 kg.
• Milk (0% fat) – 0.15 kg.

Preparation progress:

• Dissolve sweetener in water (2 tablespoons).
• Mix bran, milk powder, baking powder and cocoa into a homogeneous mass.
• Heat the milk to 37 degrees.
• Add to remaining ingredients.
• Stir and let the resulting mass brew.
• After 40-60 minutes, distribute the mixture into molds or bowls.
• Bake for 3 minutes in the microwave at 800 power.

Chocolate roll

Required Products:

• Cream: Milk (0% fat) – 0.3 kg.
• Gelatin – 0.012 kg.
• Egg – 2 pcs.
• Starch (corn) – 0.02 kg.
• Sweetener (powder) – 0.04 kg.
• Flavor “Dark chocolate” - 0.01 kg.

Preparation progress:

• Cream. Dissolve gelatin in a spoon of warm water. Mix starch, eggs, sweetener and flavoring in a container.
• Heat the milk over low heat until hot and slowly stir into the mixture.
• Place the container with the resulting mass on low heat and stir until thickened.
• After this, remove the container from the heat and add gelatin to the mixture. Mix. Leave to stand in the cold for 120 minutes.

Cakes

Mocha

Required Products:

• Dough: Egg – 2 pcs.
• Bran (oat) – 0.015 kg.
• Bran (wheat) – 0.015 kg.
• Curd (liquid consistency) – 0.05 kg.
• Coffee (instant) – 0.005 kg.
• Sweetener – 0.07 kg.
• Soda – 0.0025 kg.
• Cinnamon – 0.001 kg.
• Flavor “Rum” - 0.005 kg.

Preparation progress:

• Dissolve coffee in a spoon of warm water.
• Thoroughly mix the mixture of all ingredients.
• Pour the resulting mixture into a baking container.
• Microwave for 7 minutes.
• Set the oven power to 850.
• After this, cool the biscuit and cut into two cake layers.
• To prepare the cream, mix all the above ingredients into a homogeneous mass without lumps.
• Distributing evenly, spread the cream on top of the cakes.
• Combine to form a cake. Sprinkle cinnamon on top.
• Place in the refrigerator for 90 minutes.

Walnut

Required Products:

• Dough: Egg – 4 pcs.
• Kefir (0%) – 0.2 kg.
• Sweetener – 0.08 kg.
• Isolate – 0.02 kg.
• Powdered milk (0%) – 0.02 kg.
• Psilum – 0.01 kg.
• Bran (oat) – 0.02 kg.
• Flax seed (powder) – 0.01 kg.
• Baking powder – 0.005 kg.
• Flavor “Walnut” - 0.011 kg.

Preparation progress:

• Dough: salt 3 whites and beat into a strong foam.
• In a separate container, thoroughly grind 1 egg with kefir.
• Add bulk ingredients there.
• Gently fold in the whipped foam.
• Pour the resulting dough into a round mold and place in the oven, which was preheated to 180 degrees.
• Bake at the same temperature for 30-40 minutes. After this, let the cakes cool and cut crosswise into 3-4 pieces.

Dessert

Cherry panna cotta

Required Products:

• Tofu – 0.4 kg.
• Flavor “Cherry” - 0.005 kg.
• Flavor “Almond” - 0.005 kg.
• Gelatin – 0.012 kg.
• Milk (0%) – 0.04 kg.
• Stevia (crystalline) – 0.04 kg.

Preparation progress:

• Dissolve gelatin in lukewarm water and let it swell.
• Beat half the cooked tofu with ½ cherry flavoring and sweetener until smooth.
• Place halfway into bowls.
• Do the same with almond flavoring.
• Heat the milk over low heat. Add gelatin to it and dissolve.
• Then add the mixture with Almond flavoring to the same container.
• Then beat it with a blender until a homogeneous mixture is obtained.
• Fill the bowls completely with the resulting mass.
• Place the dessert in the refrigerator for 4.5-5 hours.

Chocolate flan

Required Products:

• Milk (0%) – 1 kg.
• Cocoa (1%) – 0.1 kg.
• Sweetener – 0.08 kg.
• Agar-agar – 0.04 kg.
• Flavoring “Vanilla” - 0.01 kg.

Preparation progress:

• Mix agar-agar with a small amount of milk.
• Pour the rest of the milk into a container and heat over low heat.
• Add bulk ingredients, stirring thoroughly to avoid the formation of lumps.
• Then add agar-agar.
• Bring the mixture to a vigorous bubbling, stirring constantly for 1 minute.
• Turn off the heat and pour the flan into a serving bowl.
• Place in the refrigerator to cool for at least 4 hours.

Soups

Fish soup

Required Products:

• Water – 1.7 kg.
• Lightly salted salmon – 0.25 kg.
• Seaweed "Wakame" - 0.01 kg.
• Tofu – 0.1 kg.
• Sauce (soy) – 0.03 kg.
• Miso paste – 0.01 kg.
• Onion (green) – 0.02 kg.
• Sesame – 0.002 kg.

Preparation progress:

• Soak seaweed in 200 ml, and soak miso paste in the same volume.
• Pour the rest of the water into the pan and put on fire.
• Cut the salmon into small strips, add salt and pepper, and place in a pan.
• Cook for 5-7 minutes over high heat.
• Add soy sauce and let simmer for another 3 minutes.
• Then add the pasta and onion and the rest of the ingredients to the boiling soup.
• Keep on fire for another 5 minutes.
• When serving, garnish the soup with sesame seeds.

Vegetable borscht

Required Products:

• Cabbage (white) – 0.3 kg.
• Cabbage (sauerkraut) – 0.2 kg.
• Tomato – 0.15 kg.
• Onion (onion) – 0.07 kg.
• Carrots – 0.06 kg.
• Sweet pepper – 0.05 kg.
• Garlic – 0.003 kg.

Preparation progress:

• Pour 3 liters of water into the pan and bring to a boil.
• Pour boiling water over the tomatoes, remove the skin, chop finely or place in a blender.
• Finely chop the cabbage and other vegetables.
• When the water boils, first throw in the white cabbage, let it boil again, then the sauerkraut, let it boil.
• Then add the rest of the vegetables and do the same.
• Reduce heat, cook for 30-40 minutes.
• After time, add tomatoes and crushed garlic.
• Cook for another 5-7 minutes.
• 3 minutes before the end of cooking the borscht, add the greens to the pan. Turn off and let sit for 10-15 minutes.

Breakfast

Chicken and vegetable casserole

Required Products:

• Chicken fillet – 0.6 kg.
• Onion – 0.06 kg.
• Mushrooms – 0.2 kg.
• Sweet pepper – 0.3 kg.
• Flour (corn) – 0.01 kg.
• Chicken broth – 0.3 kg.
• Thyme – 0.03 kg.

Preparation progress:

• Finely chop the vegetables and mushrooms. Do the same with chicken fillet.
• Heat a frying pan, fry the onion and chicken meat, dredged in flour, until lightly browned.
• After 10 minutes, add pepper, mushrooms and thyme. Fry for 5 minutes.
• Add broth to the pan and bring to a boil.
• Pour the resulting mixture into a baking container.
• Preheat the oven to 190 degrees and place the future casserole there.
• Cook for 45 minutes with the lid closed.
• Determine readiness by the softness of the bird.

Scrambled eggs Italia

Required Products:

• Egg – 4 pcs.
• Onion – 0.05 kg.
• Tomatoes – 0.4 kg.
• Water – 0.03 kg.
• Basil – 0.02 kg.

Preparation progress:

• Fry the onion, previously finely chopped, in a frying pan.
• Add diced tomatoes and water, stir, cover with a lid.
• Cook over low heat for 10-15 minutes.
• Then add the basil, cut into large pieces.
• Then beat the eggs into the frying pan and mix with the rest of the mixture, add salt and pepper if necessary.
• Cook with the lid closed until the yolks remain semi-liquid and the whites are thick.

Second courses

Spaghetti squash

Required Products:

• Zucchini – 0.4 kg.
• Garlic – 0.002 kg.

Preparation progress:

• Wash the zucchini, remove the core, and grate with a shredder.
• Fry the previously chopped garlic on a preheated speed.
• Add long strips of spaghetti zucchini.
• Cook over medium heat for up to 10 minutes.
• The finished dish should be a little hard.
• Turn off the heat, cover with a lid, and let simmer for 3-5 minutes.

Turkey cutlets

Required Products:

• Turkey (minced meat) – 0.5 kg.
• Bran (oat) – 0.02 kg.
• Eggs – 2 pcs.
• Onion – 0.05 kg.
• Mustard – 0.005 kg.
• Marjoram.

Preparation progress:

• Mix chopped onion with eggs and bran. Add spices.
• Leave in the container for the bran to swell for 5 minutes.
• After this, add the minced meat and stir with your hands, after wearing special gloves.
• Form cutlets.
• Heat a frying pan and fry in a small amount of oil on each side for up to 5-7 minutes over high heat until an attractive crust forms.
• Cover with a lid, reduce heat to low and simmer for 10-12 minutes.

Fish

Fish stew

Required Products:

• Pelengas (or any other) – 0.8 kg.
• Onion – 0.08 kg.
• Kefir (0%) -0.22 kg.
• Carrots – 0.06 kg.

Preparation progress:

• Rinse the fish under running water, dry it, and divide into portions.
• At the bottom of a deep frying pan, place layers of chopped onions, chopped carrots, and pieces of fish.
• Sprinkle spices on top.
• Pour kefir, previously diluted with water in a ratio of 1:4, into the dish.
• Simmer over medium heat with the lid closed for about 30 minutes.

Cookie

Required Products:

• Oat flakes – 0.04 kg.
• Egg – 1 pc.
• Sweetener – 0.03 kg.
• Water – 0.01 kg.
• Baking powder – 0.002 kg.
• Vanillin – 0.002 kg.
• Vegetable oil – 0.005 kg.

Preparation progress:

• Stir the flakes in water, add oil.
• Then add vanillin, sweetener and yolk.
• Mix thoroughly.
• Beat the egg whites in a separate container until stiff foam forms.
• And carefully add all the ingredients into it.
• Place greased paper on a rectangular baking sheet and spoon the resulting mass on top, forming cookies.
• Bake in a pre-prepared oven for 30-40 minutes at 150 degrees.
• The degree of readiness is determined by the golden-brown hue of the top of the cookies.

Pizza

Special

Required Products:

• Egg – 4 pcs.
• Bran (oat) – 0.02 kg.
• Bran (wheat) – 0.01 kg.
• Starch (corn) – 0.02 kg.
• Cottage cheese (soft) – 0.16 kg.
• Yeast (dry) – 0.005 kg.
• Kefir (0%) – 0.04 kg.
• Mushrooms – 0.2 kg.
• Sweet pepper – 0.2 kg.
• Tomatoes – 0.2 kg.
• Spices to taste.

Preparation progress:

• Place bran, yeast, kefir and cottage cheese in a container.
• Stir and leave for half an hour.
• Beat eggs with starch.
• Add the resulting mixture to the bowl with the mixed bran.
• Place on a baking sheet.
• Place in the oven for 7 minutes.
• Temperature – 200 degrees.
• After the time has passed, remove, brush with tomato and spice sauce, and add the remaining ingredients.
• Place the pizza in the oven at the same temperature for 7-10 minutes.

The vinaigrette

Required Products:

• Lightly salted herring – 0.3 kg.
• Beetroot – 0.12 kg.
• Carrots – 0.08 kg.
• Celery – 0.08 kg.
• Onion – 0.06 kg.
• Cabbage (sauerkraut) – 0.07 kg.
• Greens – 0.03 kg.

Preparation progress:

• Finely chop the onion.
• After boiling the remaining vegetables, cut them into cubes.
• Remove the bones from the herring and cut into 1*1 cm pieces.
• Place all ingredients in a deep container, mix, sprinkle with a few drops of oil.
• Finely chop the greens and add to the container with the salad. The vinaigrette is ready.

Chebureks

Required Products:

• Dough: Powdered milk (0%) – 0.06 kg.
• Bran – 0.03 kg.
• Water – 0.01 kg.
• Sweetener – 0.07 kg.
• Oil – 0.008 kg.

Preparation progress:

• Mix all the ingredients for the dough and beat without lumps with a whisk.
• Leave in the bowl, covered, for less than 10 minutes to swell.
• Finely chop the greens and tomatoes, mash the cottage cheese.
• Form the dough into portioned circles, place the filling in them, and secure the ends.
• Fry in a frying pan until nicely golden brown on each side.

Caesar salad"

Required Products:

• Chicken (fillet) – 0.3 kg.
• Tomato – 0.06 kg.
• Red onion – 0.06 kg.
• Egg (white) – 1 pc.
• Croutons (according to Dukan's recipe) – 0.03 kg.
• Salad – 0.03 kg.

Preparation progress:

• Wash the fillet, place in a saucepan and boil.
• Cut the cooled chicken, finely chopped vegetables and protein into portions.
• Mix the ingredients with your hands and add croutons.
• Season with mayonnaise according to Dukan's recipe.

Recipes for protein day

Vietnamese meat

Required Products:

• Beef – 0.4 kg.
• Ginger (powder) – 0.01 kg.
• Garlic – 0.007 kg.
• Sauce (soy) – 0.02 kg.
• Dill – 0.003 kg.
• Basil – 0.005 kg.

Preparation progress:

• Cut the meat into 1.5 cm squares.
• Mix it with the sauce and ginger with your hands.
• Place the container in the refrigerator for half an hour to marinate.
• After the time has elapsed, place the workpieces in a wok.
• Cook over high heat for 10-15 minutes, stirring constantly.

Fish with Provençal herbs

Required Products:

• Trout (fillet) – 0.4 kg.
• Spices “Provencal herbs” - 0.03 kg.

Preparation progress:

• Remove the skin from the fillet and cut into portions.
• Coat the fish thoroughly with spices and a small amount of salt.
• Wrap the workpiece in foil.
• Can be steamed for 25 minutes.
• Can be cooked using a grill pan.
• In this case, the cooking time will be about 15 minutes.

Tatoshka's kitchen

Pie

Required Products:

• Strong tea – 0.25 kg.
• Oat flakes – 0.05 kg.
• Gluten – 0.04 kg.
• Starch – 0.04 kg.
• Oil (olive) – 0.02 kg.
• Goji berries (dry) – 0.05 kg.
• Baking powder – 0.005 kg.
• Cinnamon – 0.003 kg.
• Sweetener – 0.06 kg.

Preparation progress:

• Soak the berries in water for 3-4 hours, then squeeze and grind in a blender.
• For a viscous dough, you need to mix all the ingredients, adding the berry mass and butter.
• Place the resulting mixture in the oven in a small container.
• At a temperature of 170 degrees, bake the Tatoshka pie for half an hour.

Meat nests

Required Products:

• Eggs – 8 pcs.
• Minced meat (chicken) 0.6 kg.
• Carrots – 0.08 kg.
• Onion – 0.07 kg.
• Garlic – 0.003 kg.

Preparation progress:

• Chop the vegetables very finely and crush the garlic.
• Stir vegetables into minced meat, add salt and pepper, if required.
• Form “nests” from the resulting mixture.
• Place on a baking sheet and bake for 25-30 minutes at 210 degrees.
• After this, beat an egg into each “nest” and let it bake for 10 minutes.

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.

Dukan recipes (Dukan diet) on Foodclub.ru

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Four stages of the diet

The Dukan nutrition system includes several stages.

Stage one: “attack”

The goal of the first stage of the diet is to get rid of kilograms as quickly as possible. Rapid weight loss is achieved through a high-protein diet. Protein-rich foods have a complex structure; to digest them, the body expends more calories than it receives, thus burning previously stored reserves.

The duration of this stage takes a maximum of a week, depending on how many extra pounds you have. If the excess weight is up to 5 kg, the “attack” should last 1-2 days, if you need to lose 5-10 kg, then the “attack” will last up to 5 days, and if 10 or more kilograms, then the duration of the stage will be 5-7 days.

Stage two: “cruise”

The goal of the second stage of the diet is to achieve your optimal weight, which should not at all correspond to fashion trends. A person should be comfortable with his weight, he should not feel heaviness or difficulties during physical activity, and it is not at all necessary to achieve the ideal “90-60-90”. At this stage, it is permissible to diversify the diet of protein products with vegetables, with the exception of those that contain a high level of carbohydrates (potatoes, peas, etc.).

The duration of this stage corresponds to the following calculation: for every kilogram lost during the “attack” there should be a week of “cruise”. For example, if in the first stage of the Dukan diet you managed to get rid of 12 kilograms of excess weight, then the second stage will be 12 weeks.

Stage three: “consolidation”

The goal of the third stage of the diet is to consolidate the achieved results. It is necessary to gradually come to a balanced diet, with a greater variety of foods than was previously allowed. This stage represents the period of time when the body gets used to the new weight, but at the same time the dietary restriction is eliminated. It is acceptable to include fruits, bread, dairy products containing fat, cereals, and sweets in your diet.

The duration of this stage corresponds to the calculation: 10 days per 1 kilogram lost over the previous period. For example, if during the first and second stages of the Dukan diet you managed to lose 15 kilograms of excess weight, then the third stage will last 150 days, that is, a little less than 5 months.

Stage four, final: “stabilization”

The essence of “stabilization” in the Dukan diet is to allow yourself healthy, balanced foods, avoid restrictions as much as possible, but not gain excess weight. A good body shape will be maintained, according to Dukan, if a person continues to adhere to proper nutrition and an active lifestyle in the future.

At this stage, you can completely diversify your diet (within reason) by adhering to only three rules:

• once a week, organize an “attack” on the body, follow the menu of that stage;
• eat 3 tbsp daily. oat bran;
• give preference to active leisure, at least walking up the stairs when there is an opportunity to ride the elevator.

The “stabilization” stage lasts throughout life.

Category: “350 Dukan diet recipes” | All about the Dukan diet

Detailed and step-by-step recipes for cooking according to Dukan: photos, reviews, tips and comments. 350 recipes for the Dukan diet.

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Source: https://mydietadukana.com/category/bez-rubriki/

The Dukan diet is one of the most effective in the world. How it works: menu, rules, contraindications

The Dukan diet is a low-carbohydrate diet developed by dietitian Pierre Dukan, based on protein intake and limiting carbohydrate intake. The Dukan diet consists of 4 stages, the first of which are aimed at losing weight, and the final ones are aimed at consolidating the results.

The Dukan diet is considered one of the most effective in the world, because you can lose up to 15-20 kg in a month. But among doctors and adherents of a healthy lifestyle, such a diet causes controversy and controversy.

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Dukan diet: rules

There are several diet rules that must be followed at all stages of the diet:

1. Drink at least 1.5 liters of clean water without carbon every day.
2. Eat oat bran (2-3 tablespoons) daily with water - it binds and removes calories naturally, helps avoid constipation and cleanse the body, has a positive effect on cholesterol levels and gives a feeling of fullness.
3. Physical activity - at least 20 minutes a day.
4. It is forbidden to consume sugar, butter, fat, mayonnaise, and alcohol.
5. The amount of salt must be reduced.
6. In the first two stages, it is recommended to take vitamins.

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Dukan diet menu: attack, alternation, consolidation, stabilization

Stage 1 “Attack” - lasts from 2 to 7 days, depending on your initial weight:

• Excess weight up to 10 kg - 3 days.
• Excess weight 10-20 kg - from 3 to 5 days.
• Excess weight more than 30 kg - 5-7 (maximum 10 days).

The first stage is considered the most extreme; in it you can lose from 2 to 6 kg. During this period, the diet consists of meat, fish, eggs and dairy products.

Authorized products:

• meat: beef, veal, lean pork, rabbit, liver, kidneys, tongue;
• poultry: chicken fillet and liver, turkey, wild duck, quail;
• Fish and seafood;
• vegetarian proteins: seitan, tofu and tempeh;
• eggs: chicken, quail, duck;
• low-fat dairy products: milk, yogurt, cottage cheese, etc.

Stage 2 “Alternation” - at this stage of the diet you need to alternate protein days with protein-vegetable days. “Alternating” continues as long as it takes to achieve the required weight. Typically, the period of gradual achievement of the correct weight takes from a month to a year.

Alternation options depend on how many kg you want to lose:

• up to 10 kg - protein days and days when you can eat vegetables alternate in the sequence 1:1, 2:2 or 3:3.
• More than 10 kg - 5:5.

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Approved Products:

At this stage of the diet, vegetables are added to the list of products from the first stage:

• cucumbers, tomatoes;
• carrots, beets, cabbage, onions;
• spinach, lettuce, celery and other green vegetables;
• broccoli, cauliflower and Brussels sprouts;
• zucchini, eggplant, bell pepper;
• mushrooms;
• pumpkin.

Vegetables can be eaten raw, as well as baked and boiled.

In addition, during the preparation of dishes it is allowed to use: gelatin, agar-agar, garlic, seaweed, gherkins, soy sauce, mustard, vinegar and adjika, any spices, sugar substitutes and drinks with a calorie content of less than 1 kcal per 250 ml, natural canned fish , tofu, skimmed milk powder.

Prohibited foods: potatoes, avocados, peas, beans, lentils.

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Stage 3 “Fixation” - the duration of the stage is determined at the rate of 10 days for each kilogram lost. At this stage, you can consume any products from the first two stages, and also add a small amount of carbohydrates and fats:

• fruits: apple, pear, peach, orange, kiwi, melon;
• bread (no more than 2 pieces per day);
• cheese (no more than 40 g per day);
• pasta, corn, beans, beans, rice, potatoes (2 times a week).

One day a week must be protein (according to the “attack” scheme). Once a week you can treat yourself to dessert or a glass of wine.

Stage 4 “Stabilization” - the goal of this stage, when the result has already been achieved, is to maintain weight.

There are no special restrictions at this stage, but it is still recommended to adhere to the basic rules:

• Use products from the “consolidation” stage;
• Save one protein day per week;
• Drink 1.5 liters of water;
• Spend time on physical activity (at least 20 minutes a day);
• Continue daily consumption of bran.

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Pros and cons of the diet

Undoubtedly, the main advantage of the diet is quick results. In addition, it is considered quite varied and uncomplicated, according to those losing weight.

Don't forget that any diet is a lot of stress for the body. A low-carbohydrate diet is not a balanced diet, so it can cause enormous harm to the body and cause the development of unwanted diseases: osteoporosis, hormonal disorders, gastrointestinal diseases, heart and vascular diseases, nervous system disorders. The potential harm of such a diet, according to doctors, significantly outweighs the benefits, and the result is very unstable in the long term. Before starting a diet, be sure to consult a specialist.

Contraindications for the Dukan Diet

The Dukan diet is only suitable for completely healthy people over 18 years of age. If you have at least one of the following diseases, the diet is contraindicated for you:

• Kidney diseases;
• Diseases of the gastrointestinal tract;
• Hypertonic disease;
• Atherosclerosis;
• Chronic constipation;
• Allergies;
• Diabetes.

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