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Dukan diet: features, phases and recipes

Pierre Dukan is a French neurologist who became popular after developing a special diet system thanks to which many were able to lose excess weight.The first to try it was a friend of the doctor's, a businessman who was struggling with obesity.After only a week of protein nutrition, he managed to lose 2.5 kg, and after 3 days - another 1.5 kg.Such significant success marked the beginning of Dukan's career as a nutritionist.The advantage of such a meal is that there is no need to count calories and weigh meals.The recipes are simple and cheap, they themselves are tasty, healthy and satisfying, and they also provide the body with everything it needs.

General information and phases of the diet

Nutrition is aimed not only at losing weight, but also at maintaining the results when returning to normal food.The amount of food consumed and the frequency of eating do not matter, since a person does not feel hungry during this and therefore physically feels good.The menu is preferably composed of properly prepared protein foods containing a minimum amount of carbohydrates.

In his method, the doctor offers 4 consecutive stages, each with its own characteristics and rules of progression.The first 2 allow removing excess weight and normalizing body weight, and phases 3 and 4 help to consolidate weight loss.

The main products of the Dukan diet:

  • meat: chicken, rabbit, turkey, beef, low-fat bacon;
  • fish dishes and seafood;
  • quail and chicken eggs;
  • low-fat milk, kefir, cottage cheese, yogurt without additives;
  • tofu cheese.

The complete list consists of 72 foods that can be prepared in a variety of ways.Dishes with spices and herbs are allowed, but it is permissible to consume a little of both.The use of other products is strictly prohibited.It is also recommended to use 1.5-3 liters of water per day, depending on your starting weight.

Attack phase

The fight against excess weight begins with an "attack" on the fat layer of the body.This stage focuses on the use of protein-rich foods.The "Attack" phase allows the body to spend more energy and calories due to the complex structure of proteins, which require a lot of time and energy to digest.

A sample "Attack" menu for the day looks like this:

  1. breakfast: protein omelette with low-fat milk, steamed fish, tea or coffee.
  2. Lunch: Poultry meat cooked with herbs.
  3. Afternoon breakfast: seafood and a slice of tofu cheese.
  4. Dinner: fish, yogurt or kefir.

The duration of the stage depends on the amount of weight that must be eliminated to normalize the mass:

  • up to 5 kg - 1 day;
  • 10 kg - 3 days;
  • from 10 kg - 5 days;
  • 20 or more kg - 5-7 days.

At this stage, it is important to adhere to all nutritional recommendations, not to use foreign products and to eat only what is allowed.

Cruise phase

At this point, you can add another 28 types of vegetables to the 72 allowed protein products.In total, you can use 100 different components, with the help of which you will lose weight quickly and without significant effort.The "Cruise" phase is often called a "rotation" due to the fact that proteins and vegetables cannot be used on the same day.

Cucumbers, tomatoes, low-calorie vegetables with cheese, bran are allowed, but potatoes and other components rich in carbohydrates and starch should be excluded from the diet.You can prepare different meals without restrictions on the quantity and frequency of meals.During the entire period, you can lose weight by 1 kg in 7 days.The stage continues until the person gets the necessary figure proportions and body weight.The average duration of the phase is 2-6 months.

"Consolidation" phase

During this period, the obtained results are consolidated and a gradual return to the previous diet is carried out.Rice, bread, pasta, potatoes and other starchy vegetables, fruit (except grapes and bananas) and sweets are added to the list of 100 foods.Every day you should consume 2-3 tablespoons of bran and 10 ml of honey.Once a week you should have a day of exclusively protein foods.

Sample menu for the day in the "Consolidation" phase:

  1. Breakfast:yogurt without additives or low-fat cottage cheese, boiled chicken, egg and tea.
  2. lunch:steamed hake, raw or stewed vegetables, tea.
  3. Snack:fruit smoothie.
  4. Dinner:soup with vegetables and grilled meat.

The duration of the phase depends on how much you managed to reset before it starts:

  • 5 kg - 50 days;
  • 10 kg - 100 days.

It is important to remember that every 10 days you can lose another 1 kg.In general, if before the "Consolidation" phase you managed to get rid of 10 kg of weight, then during its period you can lose the same amount.If you need more, the duration of the stage should be increased.

"Stabilization" phase

The last stage includes all products from the first.The overall plan allows you to get rid of excess fat and keep the gains from the previous stages.

In this phase, three main points are taken into account:

  • Follow a protein diet once a week.
  • Use 3 tbsp.l bran.
  • Be physically active, at least walk a lot.

Sample menu for the day in the "Stabilization" phase:

  1. Breakfast:yogurt, 200 g of ham, coffee or tea.
  2. lunch:protein-based breakfast - crab sticks (surimi), pate, salmon, yogurt or hard cheese.
  3. Dinner:200 g of boiled meat, green tea and hard cheese.

While following the diet, it is recommended that you get plenty of rest, sleep about 8 hours a day, and do light exercise or visit a pool regularly.

Dukan Food Recipes

According to the system developed by the doctor, you should eat the right foods and cook food without excess fat.With recipes for the Dukan diet, you can make a menu both for each day and for a week.All meals are easy to prepare: meat, fish and vegetables can be baked, boiled or stewed in a slow cooker.

If there is not enough time, meals can be prepared several days in advance, proportionally increasing the portions of meat, fish or soup.Remember to follow a diet by eating at the same time every day.Breakfast, lunch and dinner are the main meals, but if you are feeling hungry then it is acceptable to have a snack with a salad or dessert.

Soups

When following a diet, it is important not to forget liquid food - the basis of any diet.It is necessary to prepare soups on the Dukan diet without using potatoes and other starchy foods.The first dishes should contain the main component - meat or fish, as well as herbs, a small amount of salt and other permitted ingredients.

Potatoes, pulses and other starchy vegetables are not added to the soup due to their high carbohydrate content.All dishes are tasty and light, and the preparation process is quick.

Okroshka

how to cook okroshka on the Dukan diet

ingredients:

  • 1 liter of low-fat kefir;
  • 200 g of boiled chicken breast;
  • 1 egg;
  • greens and salt - to taste.

Cooking method:

Finely chop the egg and greens.Pour 1 liter of kefir over all components, add salt and pepper.

Tuna soup

soup recipes for the dukan diet

ingredients:

  • 1.5 tbsp.l oat bran;
  • canned tuna in its own juice;
  • beaten whites of 3 eggs;
  • vegetables, bay leaf and parsley - to taste.

Cooking method:

  1. Pour 1 liter of water into a pot, bring to a boil and add bran.Cook until they swell.
  2. Place the tuna in the boiling mixture, stirring, add the beaten egg whites.
  3. Salt, pepper, add bay leaf and herbs.
  4. Cook for a quarter of an hour.Serve with finely chopped herbs.

Vegetable soup with chicken

making vegetable soup with chicken for the Dukan diet

ingredients:

  • 150 g of cabbage;
  • 150 g of cauliflower;
  • 150 g of fresh mushrooms;
  • half a black pepper;
  • 200 g of chicken breast.

Cooking method:

  1. Finely chop the cabbage and place it in boiling water.Cook for 7 minutes.
  2. Divide the cauliflower into florets, add them there and cook for the same time.
  3. The mushrooms are cut and fried in a pan with chopped pepper.
  4. Remove cabbage and cool;leave the broth alone.
  5. In a blender, mix the cabbage and a little stock, making a puree.
  6. Add more broth to thin the soup.
  7. Finely chop and mix all the ingredients, then heat the soup over the fire.

Snacks and salads

These meals are great for satisfying hunger both before and after lunch.They usually contain diet-approved meats, vegetables, and sauces.

Such dishes are prepared quickly: often you only need to chop the ingredients, season with sauce or olive oil and sprinkle with salt and pepper.

Salted cheese for breakfast

salted cheese as a breakfast option in the Dukan diet

ingredients:

  • 1 kg of low-fat cottage cheese;
  • 1 tspsoda;
  • 6 tbsp.l skimmed milk;
  • 2 eggs;
  • salt, spices, herbs - to taste.

Cooking method:

  1. Mix all the ingredients thoroughly using a whisk.
  2. Put in a water bath and mix until smooth.
  3. Pour into silicone molds and refrigerate.

French Ratatouille (in a slow cooker)

making ratatouille for the Dukan diet

ingredients:

  • 1 onion;
  • eggplant;
  • black pepper (red);
  • tomato;
  • cucumber;
  • zucchini;
  • garlic clove;
  • salt and pepper to taste.

Cooking method:

  1. Cut all products into thin circles.
  2. Put them in the bowl of the multicooker and cook on the "Stew" program for 40 minutes.
  3. A quarter of an hour before the end of the program, salt the dish and add garlic.

Salad "Sea Temptation"

salad recipe for the dukan diet

ingredients:

  • 200 g of crab sticks;
  • 200 g of boiled or canned squid;
  • 3 eggs;
  • 2 tbsp.l. red caviar;
  • Dukan mayonnaise.

Cooking method:

  1. Boil and cool the eggs.
  2. Cut the squid into thin circles, the sticks into strips, and the eggs into cubes.
  3. Mix all ingredients with caviar and season with mayonnaise.

Second courses

These ingredients are perfect for feeling full.Many people complain that they cannot get enough of soup, so the second course after the soup will allow you to be full and not feel hungry.

Such components can include self-made savory cakes, cabbage rolls, mushrooms, meat and even chips.

carrot cake

How to make carrot cake for the Dukan diet

Ingredients for the dough:

  • 200 g of carrots, grated on a fine grater;
  • 8 tbsp.l oat bran;
  • 4 tbsp.l wheat bran;
  • 8 tbsp.l dry low-fat milk;
  • 20 g of baking powder;
  • 300 ml low-fat kefir;
  • 2 tbsp.l orange peel;
  • zest of 1 lemon.

Ingredients for the cream:

  • 700 g low-fat soft cottage cheese;
  • 4 tbsp.l dry milk;
  • a packet of vanillin;
  • juice of 1 lemon.

Preparation:

  1. Mix all the dry ingredients for the cakes and add everything else.
  2. Place in a silicone baking dish.
  3. Microwave at 800 W for 12 minutes.
  4. Cool and cut into 4 crusts.The inside of the cakes may be wet.
  5. All the ingredients for the cream are mixed well and whipped.
  6. Spread the cakes with cream, decorate on top with embers.
  7. Leave in the fridge overnight to soak.

Flaxseed chips

method of preparing flax chips for the Dukan diet

Components:

  • 1 tbsp.l flax seed;
  • 1 tbsp.l chia seeds;
  • 1 tbsp.l wheat bran;
  • a little salt;
  • cardamom, cumin, anise and other spices to taste.

Cooking method:

  1. Pour chia seeds with half a cup of boiling water and leave for half an hour.
  2. Add flaxseed, bran, spices and salt;mix everything thoroughly.
  3. Shape into thin patties and place on baking paper in the oven.
  4. Bake for 20 minutes at 200 degrees.

Christmas pumpkin cake

How to make pumpkin pie on the Dukan diet

Ingredients (for dough):

  • 4 tbsp.l oat bran;
  • 2 tbsp.l wheat bran;
  • 4 tbsp.l cottage cheese;
  • 2 eggs;
  • baking powder for dough;
  • vanillin;
  • cardamom, cinnamon and ginger.

Ingredients (for jam):

  • 800 g pumpkin;
  • peel of 1 lemon;
  • 100 ml of lemon juice;
  • sweetener to taste.

Cooking method:

  1. Pumpkin jam is prepared: raw pumpkin is grated and left to simmer under the lid.If the pumpkin is dry, you can add a little water.
  2. Halfway through the process, add lemon juice, zest and sweetener.
  3. Continue to simmer on low heat until fully cooked.
  4. Mix the ingredients for the base and let it brew for a while.
  5. Place the crust on parchment paper and bake in the oven at 200 degrees for 20 minutes.
  6. Remove the base, spread the jam and place in the oven for another 10 minutes.
  7. Cool, cut into 4 parts and shape into a cake.

Dressing sauces

Sauces are needed to season salads and appetizers.You can not use store-bought mayonnaise, yogurt or mushroom dressing because of the wrong combination of components in it, its high calorie content and the content of aromatic additives and flavors.

You can simply prepare the sauce at home by following the recipe step by step.The preparation process takes about half an hour and does not require special ingredients or kitchen machines.

Dukan Mayonnaise

Dukan mayonnaise recipe

ingredients:

  • 3 eggs;
  • 1 tspvinegar;
  • 2 tspmustard;
  • 75 ml paraffin oil;
  • salt and spices.

Cooking method:

  1. Boil the eggs, peel them and cool to room temperature.
  2. Separate the yolks, add salt, pepper, mustard and vinegar.
  3. Mix and leave for 5 minutes, then beat with a mixer for 60 seconds, gradually adding oil.
  4. After a minute, increase the pace by continuing to pour in the oil.
  5. Beat until you get a thick white mass.

teriyaki sauce

Teriyaki Sauce Recipe for the Dukan Diet

ingredients:

  • 100 ml soy sauce;
  • 70 g of sweetener;
  • 2 cloves of garlic;
  • 3 hourscorn starch;
  • 50 ml of water;
  • 1 tbsp.l wine vinegar;
  • 1 tspginger

Cooking method:

  1. Carefully peel the ginger and garlic.
  2. Stir starch into water;add the rest of the ingredients there.
  3. Reduce the heat and once it boils, cook for 5 minutes.
  4. The sauce will be thin at first but will thicken slightly as it cools.