Dukan diet: menu for every day - table

What is the Dukan Diet?

The main feature of nutrition according to the Dukan principle is a high percentage of protein foods. You should abstain from most carbohydrates and fats. Thus, the concept of the Dukan Diet is one of the low-carbohydrate or low-protein diets and is often compared to the Atkins diet (also very popular among celebrities).

His concept of the Diet quickly made Pierre Dukan famous internationally; his first book, I Don't Know How to Lose Weight, has sold more than eleven million times since its first publication in 2000, translated into 14 languages ​​and published in 32 countries. Dukan touts his nutritional philosophy by claiming to have helped millions of French women become the person of their dreams. In addition, Hollywood stars such as Jennifer Lopez or Penelope Cruz are also staunch supporters of the diet.

How does the diet work?

How accurately the nutritional rules are followed, the intensity of weight loss will occur. The body spends a huge amount of energy on digesting proteins than on processing carbohydrates and fats. After eating a protein dish, hunger does not return soon. The diet has four phases, for which different diets have been developed, but there are rules common to all stages:

• It is necessary to reduce the usual rate of salt intake. It accumulates fluid in tissues and activates appetite. If you have low blood pressure, then salt restrictions are canceled.
• Drink 2 liters of liquid every day: water, herbal tea, chicory drink without added sugar. It helps remove toxins from the body, accelerate metabolic processes and creates a state of saturation, filling the stomach.
• Consume 1.5 tablespoons of oat bran daily.
• Be sure to increase physical activity.

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The Dukan diet menu is contraindicated for pregnant women. Also, people with diseases of the liver, kidneys, joints, heart and blood vessels, gynecological (infertility) pathologies should exclude such food restrictions from their list.

Four phases of the Dukan diet

According to Pierre Dukan, those who want to lose weight must go through four stages - and in addition, drink two liters of water twenty minutes of exercise in their daily routine . Anyone who endures this, Dukan promises that the kilograms will literally melt away before our eyes. In addition, the diet is a promising alternative for passionate meat eaters who fear that they need to diet only fruits and vegetables to lose weight. In accordance with the Dukan nutrition principle, meat and fish should be available in unlimited quantities.

Phase 1: Attack Phase

Duration: 7 days

At the initial stage of the Dukan diet, which is called the “attack phase” in the program, those who want to lose weight must determine their weight and, as the name suggests, “attack” the extra pounds through a drastic change in diet: a strict focus on dishes from the list of 72 “allowed” foods, in the form of proteins. This will optimize weight loss while maintaining full muscle mass, and the body will draw the necessary energy from its fat reserves. Dukan substantiates this with the thesis that the body takes longer to process protein than carbohydrates.

Thus, digestion takes longer and the feeling of hunger is absent for a longer period of time. In addition, the digestion process itself burns calories. Carbohydrate foods such as bread, rice or pasta are completely prohibited during the attack phase - and vegetables or fruits are completely excluded from the meal plan for now. According to the Dukan Diet Plan, drinks such as alcohol, soft drinks or coffee are also prohibited.

Recommended foods at this stage of the diet include proteins, such as:

>> fish >> calf >> skinless poultry >> eggs >> low-fat ham >> zero-fat dairy products

Menu for 7 days. Attack phase

In addition , you should ensure adequate fluid intake ( at least two liters per day ).

Also, your diet should include 1.5 tablespoons of oat bran per day.

Regular exercise should not be absent from any diet, so walking about 20 minutes a day will be essential.

Dukan diet: menu for every day, food table

A sample menu for the week is given below:

Minor changes may be made based on taste.

Stage 1 – “Attack”: hitting the excess weight

“Attack” is the first phase of the Dukan method. The stage is difficult, its goal is to lose weight at an accelerated pace. The duration of the period depends on the desired result; on average, 2-6 kilograms are lost within 3-7 days, but no more than ten.

“Attack” is the first phase, the further process depends on it. It is at this stage that most of the weight is lost. The diet includes meat, poultry, egg whites, and low-fat dairy products. It is recommended to drink 2 liters of liquid per day, including tea, compote, chicory. Be sure to eat bran for breakfast.

Stage 2 – “Cruise” / “Alternation”: “sailing” to the result

The essence of the stage is the alternation of protein days with protein-carbohydrate days. The author of the system recommends the “every other day” mode, but other options are acceptable, suitable for a specific person and his characteristics of his body (2/2, 3/3).

The stage is long, from two to six months, so you should be patient. A delicacy made from non-protein components is allowed once a week or ten days: fruit and chocolate smoothie, marmalade, yeast baked goods (without melange).

Stage 3 – “Consolidation” / “Consolidation”: we approve the result

In this phase, losing weight is not the main thing; it is important to consolidate what has been achieved. Weight loss during this period averages 400 g per week. The duration of the stage is calculated individually depending on the amount of weight lost: 1 kg equals 10 days. If, for example, during the previous 2 stages you managed to lose 5 kilos, then the duration of the consolidation phase is 50 days.

Stage 4 – “Stabilization”: saving the accumulated experience

The final phase is a gradual return to the “pre-diet” menu. The author of the weight correction method advises sticking to this stage for as long as possible. The diet provided for during this period allows you to remain slim, healthy and energetic. The lost kilograms do not come back.

Rules of "Stabilization":

1. Including carbohydrates and fats in the menu.
2. Once a week, return to the attack (any food, the main thing is protein).
3. Bran is an essential nutritional element. They are eaten with water or kefir.
4. Drink plenty of fluids, at least 1.5 liters per day.
5. Weak but regular physical activity.

It is allowed to have “feasts”, but immediately afterwards they return to protein foods for the day.

Phase 2: Strengthening Phase

Duration: from 7 days

The second phase of the Dukan diet is designed to help achieve the ideal weight that is desired and pre-calculated before starting the diet. The list of high-protein foods still applies, but it is added to 28 low-sugar vegetables and fruits. The bulk of carbohydrates continue to remain prohibited. In addition, in phase 2 there are days when vegetables and fruits are allowed, regularly alternating with pure “protein days”.

Whenever possible, vegetables should be consumed raw or stewed. As in the first stage of the Dukan diet, in the second stage you also need to: drink a lot of water. The duration of the second phase depends entirely on whether you have already reached your desired weight. Now you should increase your oat bran intake to two tablespoons per day, walking or walking up to 30 minutes per day.

Menu for 7 days. Strengthening Phase

Duration: from 7-100 days or until desired weight is achieved.

Pros and cons of the diet

If you follow the Dukan diet correctly, results will already be noticeable in the first week. This is a good motive for many who want to lose weight with the possibility of eating protein foods without restrictions. There is no need to count calories every day and you can prepare many different delicious dishes at an affordable price from a variety of natural products.

In the last phase, developing a menu will not be difficult, but you need to maintain the diet throughout your life.

The disadvantages include:

• Strict adherence to all the rules and recommendations prescribed by Dukan, otherwise you may not get the expected results.
• Additional intake of vitamins to avoid problems with hair and nails , since fruits are prohibited in the initial stages of the diet, as well as alcohol in any form. Only dry wine is allowed in small quantities.
• You should also give up smoking.

Phase 3: Consolidation Phase

Once or twice a week you can eat whatever you want. Alcohol in moderation is also acceptable, such as an occasional glass of wine. Pasta and bread are allowed, and lamb and pork for a maximum of two days a week are now allowed again. Starchy foods are allowed in moderation, more specifically whole grains, fruits and cheeses.

Fruits and vegetables can be combined in any quantity, but if possible, avoid sweet fruits such as bananas, cherries and grapes. You also need to stick to an exclusively protein day once a week.

The length of this phase depends on the previously lost weight: a lost kilogram should be followed by ten days of the consolidation phase. This approach is designed to maintain the achieved weight and prevent a “return” to old eating habits.

Menu for 7 days. Consolidation Phase

Duration: ten days for every kilogram of body weight lost, average about 150 days

Fourth stage “Stabilization”

Stabilization is the very last stage of the diet. From the title it becomes clear that our task is to finally stabilize the weight and get used to the new rules. They will help you maintain your results and avoid gaining extra pounds.

What you need to adhere to:

• 3 tbsp. l. bran every day.
• drink at least 2 liters of clean water.
• daily walks with a minimum duration of 20 minutes.
• keep the amount of food you eat under control. Better protein and vegetables. And you should not overeat starchy fruits, cheese and bread.
• 1 protein fasting day per week.

Restrictions are only for fatty, sweet and starchy foods. Eat no more than 40 grams of cheese. in a day. Products containing starch, 1-2 times a day. Food portions remain small.

Fast food and chips are strictly prohibited!

According to the last stage, Pierre Dukan states that it can be adhered to for quite a long time. Or you can continue to eat like this for the rest of your life. During the passage of three stages, there is a gradual change in eating habits. And the stabilization stage will strengthen the new nutrition system and will not allow you to stray from the path to your intended goal - maintaining weight at the desired level throughout your life.

Example of the Stabilization menu

• Breakfast – 1 egg, cheese, ham, cup of coffee
• Lunch – vegetable soup with chicken broth, tea
• Afternoon snack - baked apple with cottage cheese
• Dinner – baked fish with vegetables

Phase 4: Stabilization Phase

During the fourth stage of the Dukan Diet, there is virtually no further weight loss. Instead, the weight achieved should be maintained and stabilized over the long term. To achieve this goal, it is important to continue to eat healthy and balanced foods.

According to the Dukan diet plan, you should maintain one day per week when you eat only protein foods. Thus, the body has to resort to fat reserves again and again.

However, the Dukan Diet does not require carbohydrates. After all, they provide the body with energy and, in addition, reduce cholesterol levels in the blood. This, according to experts, is essential for the prevention of heart and circulatory diseases.

Of course, everyone decides for themselves whether he or she uses the Dukan diet concept to constantly maintain a desired weight or just gradually to achieve rapid weight loss success. In principle, the Dukan diet is intended for constant maintenance. Once the first three phases of the diet are completed, it is a matter of permanently stabilizing your “new” weight.

At the last stage, three tablespoons of oat bran are firmly included in the daily nutrition plan. Ground oat kernels are known for their satiating effect, swelling in the stomach and increasing several times, with the help of volume the process of saturation occurs, and they also support the digestion process.

In addition to a daily 20-minute exercise walk, "protein days", Phase 4 is still part of the standard diet program and care must be taken not to lose sight of the personal goals that were aimed at.

Menu for 7 days. Phase "Stabilization"

Duration: long term

Advantages and disadvantages of the diet

The Dukan diet consists of 4 stages, each of which is aimed at weight loss and ends around the 7th day. Among the advantages of the diet, we highlight the main ones:

• after returning to the usual menu, weight gain is not expected;
• per month you can get rid of 12 - 25 kg, depending on the initial weight;
• the menu includes a small dose of alcohol;
• the diet is safe, as it involves self-processing of products without the addition of chemical dyes and flavor enhancers;
• there are no restrictions on the amount of food consumed.

The main advantage of the diet is rapid weight loss. This encourages you to continue following the menu, because, as we know, strong motivation is the key to success in any endeavor.

Important! The technique cannot be used by pregnant women. If you have diseases of the joints, kidneys, liver or cardiovascular system, avoid the Dukan diet so as not to harm your own health.

Among the disadvantages of the Dukan diet, those losing weight note the limited amount of fat that the female body needs for full functioning. And the menu cannot be called completely balanced, so you should take additional vitamins. The first stage of eating pure protein exhausts the body and quickly leads to fatigue.

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How beneficial is the Dukan diet and what risks does it carry?

In the early 2000s, high-protein, low-carb diets experienced a boom—as did low-carb diets (in its most radical form, the ketogenic diet) or in modified form, such as the Atkins diet. New term, old principle: weight-loss concepts based on cutting carbohydrates continue to be very popular and are now promoted as supposedly innovative "low-carb, high-fat" diets.

However, the basic idea, rules and methods of action are similar to the well-known principles of losing weight in previous decades. Regardless of whether the Dukan Diet is a beneficial method of weight loss, it is necessary to take into account individual characteristics of the body and overall health. And last but not least, it depends on the planned duration of the diet, since when following a diet for a long time, the risks to the body should not be underestimated: This causes an increase in protein consumption in the body

Nutritionists view protein diet methods with justified skepticism, since they are based on the fact that the recommended daily amount of protein is deliberately exceeded several times: according to the recommendations of the German Society for Nutrition (DGE), adults should consume about 0.8 grams of protein per kilogram of body weight daily - value , which is not followed at all stages of the Dukan diet.

Despite the fact that protein-rich foods and, as Dukan himself says, can actually achieve weight loss without losing muscle mass. However, high-protein diets should be used with particular caution in older people or those in poor health, as the diet method is thought to carry risks: the Dukan diet is suspected of causing kidney and liver damage, according to a study from the University of Granada.

In addition to increasing the risk of osteoporosis, a protein-based diet may also increase the risk of breast cancer in women - the latter due to calcium deficiency caused by excess protein in the body. In addition, increased consumption of animal proteins affects cholesterol levels and contributes to cardiovascular disease.

It has also been scientifically proven that a diet in which the body receives too much animal protein promotes inflammation in the long term and increases the risk of developing cancer. In particular, people suffering from gout should avoid weight loss programs such as the Dukan Diet.

Side effects of the Dukan diet

The more “harmless” consequences of the Dukan diet should not be underestimated: doctors primarily criticize the strict refusal of fruits and vegetables at the first stage of the nutrition program, which can provoke a deficiency of fiber and vitamins.

In addition, due to completely absent or barely existing carbohydrates in the diet, the body lacks the energy necessary for normal functioning.

Possible side effects of a protein diet:

• Smell from the mouth
• Dry mouth
• Headache
• Weakness and exhaustion
• Insomnia and nausea

Those who want to lose weight or maintain their desired weight through a low-carb diet and are considering the Dukan concept should also know that a high-protein diet is very different from most basic eating habits. This makes it all the more difficult to consistently adhere to this style of eating and relapses into returning to the previous diet have every chance of existing.

Due to the health risks that the Dukan Diet may pose, it is advisable to consult your doctor first - especially if you have any pre-existing medical conditions. Constantly one-sided nutrition according to the Dukan principle is not recommended - however, those who want to lose weight as effectively as possible and in a short period of time can achieve their goals.

Pierre Dukan and the scandal around the “middleman”

Although the Dukan diet was used by both Jennifer Lopez and Duchess Catherine, and perhaps that is why it belongs to the most controversial diets. This is due not least to the scandal in which founder Pierre Dukan was involved: a nutritionist prescribed his patient a “middleman” drug - amphetamine, which was actually used as a cure for diabetes, but was prescribed by Dukan as an appetite suppressant.

In 2009, France reported that approximately 500 deaths were linked to Benfluorek, the active ingredient in the drug. He did not conduct any follow-up tests on his patients and was therefore unable to determine possible side effects. The scandal was sparked by a former patient of the nutritionist who became known in France as "Marie-Claude": after visiting Dukan's practice in the 70s and being prescribed a "mediator", the Frenchwoman suffered from serious heart problems several years later - which were diagnosed by her by attending physicians as a possible consequence of taking a “mediator”.

In France, as a result of the scandal, the drug was banned, and Dukan himself was deprived of admission as a doctor for eight days. The French Medical Association also made serious accusations against Dukan, who it said acted unethically and against the medical code, not least because he used his title as a doctor to promote his empire and admitted that his diet program, although it may be unsafe for the health of patients, it is “better than being overweight.” After the “middle man” scandal, Dukan voluntarily hung up his medical profession in 2012, but still offers his weight loss advice on his website and sells nutritional supplements in his online store.

Dukan Diet: What can you take from the concept to lose weight and stay healthy?

Despite all the criticisms: not all principles of the Dukan Diet are assessed negatively. On the contrary, for weight loss, for example, Dukan's advice to exercise at least 20 minutes a day is very effective. Even drinking two liters of water every day is a smart weight loss tip. Drinking enough water supports not only weight loss, but also brain power, ensuring healthy, supple skin.

In addition, you can draw inspiration from this diet principle in your daily life: proteins are just as important for a lean and, above all, healthy body as vitamins or fiber. For vegetarians and vegans there is soy, rice, almond and oat milk and tofu.

Thus, anyone who wants to try the Dukan diet can learn something important for themselves.

The second phase “Cruise”, or alternation

After you have completed the "attack" phase, the second phase begins - "cruise". This phase is already easier to bear, but it also lasts a long time.

You will be on a “cruise” until you reach your result - your ideal weight.

On a “cruise”, protein days alternate, as during an “attack”, and protein + vegetables days. You can alternate every other day or three days with protein, three days with protein and vegetables. You can add any vegetables and mushrooms.

And here you will feel better, the intestines will begin to cleanse. The only vegetables that are not allowed are potatoes, corn and legumes (beans, peas, chickpeas, lentils). It is also worth continuing to consume bran. As before, no oil other than paraffin oil is allowed.

Watch the video on how to eat during the second phase of alternation: