Hello friends! Today we will return to one of the most famous diets. In the article “Dukan Diet - Stages and Menu,” I described in detail all 4 phases and an approximate diet for each of them. And now I want to dwell in detail on the foods that can and cannot be included in the diet. Dukan diet - allowed foods by stages. We will conduct a thorough check of the refrigerator. Join the discussion of the article and write your reviews on these product lists.
For convenience, I made each stage in the form of convenient tables. In the first stage there are basic products. And in other stages the range of products expands. Therefore, for all subsequent stages, I write only those products that are added to the existing list.
What is special about the Dukan diet?
Almost all weight loss systems have a beginning, but do not contain further recommendations for stabilizing weight. The method proposed by the French doctor Pierre Dukan is characterized by a smooth “exit” from the diet. The method can really help you get rid of those hated pounds forever. But again, following the simple rules of the author himself.
The diet involves 4 stages. With each step, you gradually learn to eat right, enjoy food and lose weight. Each stage has its own duration and a “food basket” recommended by Dukan. You won't feel any deprivation thanks to the gentle introduction of healthy dietary changes.
As with any diet, a breakdown or the slightest deviation from the rules can undo all the efforts made. But who gets it right the first time? We don’t even learn to walk right away, but gradually. Often gaining more experience and knowledge. If I've inspired you, let's start looking at approved products.
Reviews of those losing weight
I have loved soy sauce since childhood. I don’t remember the moment when I started adding it to salads. With its help, I switched my family to foods without added salt, since the sauce’s piquancy is enough to make any salad tasty and aromatic. I noticed that after using it, the swelling began to disappear, feeling light in my stomach, I was able to give up salt even for first courses. I have always been in favor of proper nutrition, which does not contain harmful foods, and soy sauce helps me to perceive such nutrition more adequately.
Since I started adding soy sauce to salads, I have noticed how much my body’s condition has improved. I love various spices, salt, seasonings. I know that all this is harmful, that’s why I switched to sauce. It was recommended by a friend who has been using it as a seasoning for dishes for several years and remains slim and beautiful. Now I know for sure that salt, sugar and other seasonings are evil for the body. Soy sauce is always present in my kitchen.
I have 2 small children who really love salty foods. I am teaching them to eat adequately, so I decided to try replacing the salt with soy sauce. The children didn’t even notice the lack of salt; on the contrary, they ate porridge and delicious salads with great pleasure. I myself noticed that I lost 2 kg in a month of a diet without salt and seasonings. Soy sauce really helps you lose weight, and it's also very tasty. I will never exchange it for salt and seasoning.
First stage - Attack
In the first phase, you begin to eat only foods that are rich in protein.
My personal observation is that eating high protein foods for a long time can harm your kidneys. If you are okay with this, then 4-5 days will not cause any harm.
| Meat | Lean varieties of meat are welcome - beef, turkey, rabbit, chicken, veal. Sometimes eat offal (tongue, liver, kidneys) or natural ham. Goose and duck are prohibited. Dishes should be cooked without oil. Cook, stew, bake. |
| Egg | Protein is preferred. Reduce your yolk consumption. |
| Seafood, fish | All seafood is allowed. Cook without frying. Any fish - river and sea species. It is good to steam, boil, simmer. Fried foods are not allowed. It’s better not to eat canned food, but if it’s natural and without oil, then you can. Allow yourself to occasionally eat smoked fish and crab sticks in small quantities. We eat everything without oil. |
| Dairy and fermented milk products | We eat and drink everything low fat – up to 0.5% fat. Yogurt, kefir, milk (up to 1.5%), fermented baked milk, cottage cheese. No added sugar or artificial additives. |
| Beverages | Teas: green, black, herbal weak brew. Weak coffee, chicory, clean water. According to Dukan, soda and light drinks are not prohibited. My personal opinion: this is a slippery slope. Soda "Lite" or "0 calories" - without sugar, it contains unnatural sweeteners. These are very harmful additives, it is better to avoid them altogether.
The amount of fluid per day is at least 1.5 liters |
| Seasonings | Any onion, except leeks, soy sauce, garlic, fresh and dried herbs, basil, tomato paste (a little, because it contains a lot of sugar). Salt needs to be reduced. Season salads with vinegar and 3-4 drops of lemon. |
| Oils | no more than 1 teaspoon of olive or rapeseed (allowed by Dukan from the end of 2020) |
| Other | Nuts - no more than 1 handful (also an innovation from 2020) Shirataki noodles are a low-calorie product and can be eaten without restrictions. Vegetable - any you want, but no more than 1 coffee. spoons. Tofu, seitan (“vegetarian meat”, made from dough). Goji berries, flax or chia seeds - 1 tbsp. l. in a day. |
A special place in the diet at all 4 stages is occupied by oat bran. Their number should not be exceeded or underestimated.
On “Attack”, eat strictly 1.5 tbsp. l. in a day. You can have it with salad, cottage cheese or make oatmeal pancakes. For those who have gastritis or digestive problems, I recommend using oatmeal or buckwheat flour for a gentle regime. Read more about this phase in the article “Dukan Diet – Attack of What You Can Eat.”
Dukan writes that he increased the amount of oil because such an amount of fat will have a beneficial effect on intestinal function. This means there will be less constipation. Plus you get extra vitamin E in your diet. As he himself says: “His main enemy is sugar, not fat.” So now you can cook protein foods or add them to salads.
But that's not all the innovations. Nut lovers, rejoice! Now you can use one small handful, but only instead of butter. That is, if you want to crunch on peanuts today, then butter is prohibited. Read the article “nuts and weight loss” for the permitted amount of each fruit per day.
Dukan cottage cheese sauce. SAUCES according to Dukan.
Tartar 200 g soft curd 0%, 100 ml low-fat kefir, 1 small pickled cucumber, 1-2 cloves of garlic. Mix cottage cheese with kefir. Grate the cucumber on a coarse grater, and grate the garlic on a fine grater. Mix everything and let it brew for 30 minutes. Attack, Consolidation, Cruise Georgian sauce for meat 2 tbsp. l. tomato paste, 1 tbsp. warm water, 3-4 cloves of garlic, 1 onion, parsley and cilantro (equal parts), salt, ground red pepper, suneli hops (optional) Place tomato paste in a saucepan. Add water and mix well (so that there are no lumps). Place on low heat and let it boil. Greens mode, but not finely, cut the onion into thin half rings. When the tomato paste has boiled, add the greens and onions, mix, pepper, salt, add suneli hops and let it boil. Press the garlic through a garlic press and add to the gravy, stir. Attack, Consolidation, Cruise Salad dressing 00 ml Activia kefir 1%, 1 clove of garlic, herbs to taste, salt to taste. Grate the garlic on a fine grater. Finely chop the greens. Mix all ingredients. Attack, Consolidation, Cruise Mayonnaise without oil 1 boiled yolk, 1 tsp. mustard, liquid cottage cheese, salt, pepper Mix egg yolk with mustard. As soon as the mass becomes homogeneous, add liquid curd gradually (as is done with butter when preparing regular mayonnaise). Salt and pepper to taste. Attack, Consolidation, Cruise Mayonnaise 3 egg yolks, 1 teaspoon vinegar, 1 pinch salt, pepper, 1 pinch parsley, 2 teaspoons. mustard, 75 ml paraffin oil Place 3 egg yolks in a small deep bowl and leave for a while at room temperature. Add 1 teaspoon of vinegar, 1 pinch of salt, pepper, 1 pinch of parsley (optional), 2 tsp. good quality mustard. And, without touching the bowl, let stand for 5 minutes. Mix everything together carefully using a teaspoon. Take a mixer and beat in a circular motion. After 1 minute, increase the power and beat with up and down movements, pouring in the oil in a thin stream (75 ml of oil in total). Whisk until the mayonnaise thickens and turns white.
Second stage - Alternation
The range of products is the same as at Ataka. Plus, new products are being introduced to the menu - vegetables. The result is protein and vegetable nutrition. This phase is also called the Cruise stage.
| Vegetables | Use these products to prepare salads, stews, bake, boil or stew. Fried food is prohibited. Allowed foods: cabbage (of any variety), radishes, green beans or green beans, leeks, eggplants and zucchini, cucumbers, all types of lettuce, tomatoes, turnips, artichokes, asparagus, celery, fennel and pumpkin. Be sure to include the most vitamin-rich foods: spinach, celery. Eat beets and carrots once a week. |
| Other | Vegetable oil – increase to 1 tbsp. spoons Mushrooms. They should not be eaten pickled, salted or fried. Natural soy yogurt (1 pc.). 2 tbsp. tomato paste (without sugar, of course). |
Drink up to 1.5 liters of liquids per day. Drink everything you drink at Ataka. Also increase the amount of bran from oatmeal to 2 tbsp per day
Anything that contains starch is prohibited at stage 2: potatoes, sweet potatoes, legumes, lentils, corn, pasta and cereals. Avocados are also prohibited, because... too fatty.
Don't forget the strict rule - don't overcharge yourself. And for convenience in calculating the serving volume, I recommend purchasing a kitchen scale.
At this stage, withdrawal may begin and there is a high probability of going off the diet. You will see how the weight will go down. Hold on and move forward. Write in the reviews to the article what your results are on the diet and what doesn’t work. We'll figure out
