Healthy weight loss with the Pierre Dukan diet. Dukan diet - phases, menus, benefits, harms and a list of allowed foods

The Dukan diet has been one of the most popular diets in the world for many years. For several years, this diet has already been tested by hundreds of thousands of people who want to lose weight, and were satisfied with the results.

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The diet consists of four phases: "Attack", "Alternation" or "Cruise", "Consolidation" and "Stabilization". The duration of the diet depends on how many pounds you want to lose. Phase "Stabilization" lasts as long as possible and becomes a way of life for losing weight. Thanks to the phases "Fixation" and "Stabilization" the weight will be kept at the level you need, and you will not gain the lost kilograms again. The rules to be followed throughout the diet, read below.

The 4 phases of Dr. Dukan's diet

1

Phase 1 of the Dukan Attack Diet. Table

"Attack" - the first phase of the famous Dukan diet, which continues 3 to 10 days, depending on the weight you want to lose. We will tell you which products Do's and Don'ts of Eating During the Attack Phase.

Below is table, which allows you to calculate the weight of the person losing weight and the number of days required to complete this phase. Based on the table, it can be seen that the more weight you need to lose during a diet, the more days this phase will continue.

Weight to be shed Attack Duration
5 kg 2 days
10 kg 3 days
15 kg 4 days
20 kg 5 days
25 kg 7 days
30 kg 7 days
40 kg 9 days
50 kg 10 days

During the attack you will be able to see good results pretty quickly, which will be an incentive for further weight loss. Lose weight on average per week about 4 kg (from 2 kg to 6 kg). Add to your daily diet 1.5 tablespoons oat bran.

What can you eat during the "Attack":

  • Poultry meat without fat and skin (chicken, turkey, quail);
  • Low-fat veal, rabbit meat;
  • Lean ham;
  • Chicken offal (liver, kidneys);
  • Veal and beef tongue (front part);
  • Fish and seafood (shrimp, mussels, squid);
  • Crayfish;
  • Chicken eggs (no more than 2 yolks per day, unlimited egg white);
  • Crab sticks (no more than 8 pieces per day);
  • Fat-free dairy products (milk, kefir, grained and liquid cottage cheese, Tofu soy cheese).

Eat low fat dairy products

Sample menu of the Dukan diet during the "Attack" phase for every day and recipes with photos you will find at this link. And at this link you will find recipes for simple desserts for "Attack".

2

Phase 2 of the Dukan Diet "Alternation" or "Cruise"

This phase continues until the weight begins to suit you, which means that it can last for quite a long time. The amount of oat bran increases to 2 tablespoons per day. During this period, protein days begin to alternate protein and vegetable. That is Day 1 of the diet is purely protein, the second day is protein-vegetable. This helps to make the diet more varied, as well as supply the body with beneficial minerals and substances from vegetables. Scheme of protein and protein-vegetable days may be different. It could be scheme 1/1, 2/2, 3/3, but it should be noted that scheme 1/1- the most forgiving. see the link.

The following vegetables are prohibited on this:

  • Corn;
  • Potato;
  • Peas;
  • regular beans;
  • Beans, lentils;
  • Olives / olives.

Other vegetables you can eat no limits.

During this phase, you should also not eat:

  • avocado;
  • pasta;
  • cereals.

For this phase see here.

3

3rd phase of the Dukan Diet "Fixation"

During the two previous stages, you have reached the desired weight. Now begins the longest stage of the diet - "Fixation". On every kilogram lost accounts for 10 days of "fixing". For example, if you lost 15 kg during the first two stages, then the "Consolidation" phase will last 150 days. At this stage you need eat 2.5 tablespoons of oat bran per day. One day a week must stay clean protein. In this phase, the menu expands with many products.

At this stage, it is allowed to eat:

  • Pork and bacon;
  • lamb;
  • Whole grain bread (100 g per day);
  • Any one fruit per day (apple, orange, grapefruit, apricot, peach, plum, slice of watermelon or melon, a small bowl of berries). Bananas, grapes, cherries, sweet cherries, figs are still excluded from the menu;
  • 40 g of hard cheese with a fat content not exceeding 40%;
  • 1 tablespoon of vegetable oil.

You can eat certain types of fruits during the "Fixing" stage

The main difference of the previous stages is the introduction of two unusual meals. You will be able to afford starchy foods, as well as arrange "celebration of the belly". However, these meals should be introduced according to special rules. First, calculate the total number of days in this period. For example, in the first two stages you lost 8 kilograms, then phase "Consolidation" will take you 80 days. Divide the number of days of the phase in half.

1 within first forty days you can afford one serving of starchy foods once a week And 1 time per week arrange for yourself "celebration of the belly", which many call "feast". Feast - one meal, during which you can afford any products from the common table. You can treat yourself to ice cream or desserts, pastries or sweets. However, the amount eaten should not exceed the usual portion sizes.

In the first half of the "Consolidation" phase, arrange for yourself a "Feast of the Belly" once a week

2 During second period of the phase(second forty days) you can arrange 2 "belly feasts" a week and eat 2 servings of starchy meals. However, these dishes should be small. Do not repeat these meals in a row.

  • Potatoes (mashed or baked potatoes);
  • Buckwheat;
  • Pasta;
  • Beans, peas, beans and other legumes;
  • Lentils.

At this stage, you can afford a few slices of whole grain bread a day.

Do not season these dishes with butter. Instead, prepare dressing of stewed vegetables: tomato and onion.

4

4th phase of the Dukan diet "Stabilization"

At this stage of the diet, you gradually return to your usual lifestyle. However, do not immediately jump on all those foods that you denied yourself during the diet, as the likelihood of returning excess weight is quite high.

  1. Try to introduce new products gradually and little by little. Moderation in food, which has become your wonderful habit while dieting will help you stay slim for years to come.
  2. keep eating oat bran 3 tablespoons daily. They should become your constant companion throughout life.
  3. One day a week still remains protein. This phase can continue throughout your life. During this period, you will no longer lose excess weight, but with the right approach you will not gain.
  4. go on drink enough water per day and exercise.

During the Dukan diet, you must adhere to several rules.

1 Every day you will need to eat a certain amount of oat bran. You can add them to food, for example, to low-fat cottage cheese, yogurt or soup. You can read more about what oat bran is.

Hello dear blog readers! Tell me who does not know the name "Dukan"? I don't think there are. The doctor is a nutritionist, the author of a weight loss technique and just an interesting person. His name has become a household name in matters of weight loss and for good reason. Pierre Dukan knows what he's talking about. He has been advising his patients for many years. But he gained real fame after the publication of the book “ I can't lose weight". On Ozone over 100 reviews by this book!

The Dukan diet, stages and menus - these questions excite those who want to lose weight. That's what we'll talk about today, touching on the most burning of them.

The main idea of ​​the Dukan diet is a structured approach, divided into 4 stages. The first two should reduce the weight, and the second two should fix it. Each stage has its own name and its own list of products allowed for consumption.

An important point: before starting a diet, you need to decide on goals for weight loss. It depends on the number of days you need to achieve results.

First stage "Attack"

Attack - short and efficient. Duration - 2-10 days. Everyone has their own individual indicators, so the number of days may vary. Depends on how many kg you need to lose (see the plate above)

Now let's move on to the list of products:

  • Lean meat: chicken, rabbit, horse meat, veal. You can beef liver, lungs, kidneys, the very tip of the tongue. The use of ham is allowed, but the fat content is not more than 4%.
  • Fish and seafood.
  • Eggs with a slight caveat - no more than two yolks. And if there are problems with cholesterol, then the number of egg yolks is a maximum of 4 per week. Proteins can be eaten in unlimited quantities.
  • Dairy fat-free products: natural yoghurt without sweeteners, cottage cheese. You can use powdered milk with 0% fat content (it can be no more than 3 tablespoons per day).

In this phase, you can only eat protein foods, the list of which includes 72 positions. You can find more detailed information on the pages of my blog, in the article "".

Every day we follow 3 rules:

  1. 1.5 tablespoons of oat bran (can be replaced with oatmeal or);
  2. Drink at least 1.5 liters per day;
  3. 20-minute daily walks in the fresh air.

Attack menu example

  • For breakfast Treat yourself to an egg white and milk omelette. Remember that dairy products must be fat-free. Add a piece of fish and green tea to the omelette.
  • At lunch- baked chicken, you can beef. Bake better with herbs.
  • afternoon snack- a slice of cheese with seafood.
  • For dinner Steamed fish.

The second stage "Alternation"

alternation or cruise This is where the biggest weight loss happens. Plus, 28 vegetables are added to the list of allowed products from the first phase. The list includes tomatoes, carrots, cucumbers, zucchini, cabbage. I will describe in more detail about the cruise in the hotel article "".

The number of days still depends on the desired weight (see table above).

The highlight of the stage is the alternation of days with protein intake with days where protein plus vegetables are eaten.

The simplest scheme of the second stage: one day eat only protein foods, the next - protein plus vegetables

There are several options for alternating days: 1/1, 2/2 and 5/5. You can choose the scheme yourself. But those who are overweight should stick to the first option - 1/1. On such a nutrition system, the body will be much easier.

Forbidden foods: avocado; legumes (adjustment - all legumes), all grains, pasta, corn and potatoes.

Well, it becomes much easier when vegetables are added to the list from the “attack”.

We also follow the 3 daily rules:

  1. The volume of bran eaten up to 2 tablespoons;
  2. We drink 1.5 - 2 liters per day;
  3. 30-minute daily outdoor walks.

Cruise menu example

  • Morning- We start with bran pancakes and a cup of coffee.
  • Lunch- vegetable stew with lean meat.
  • For an afternoon snack- low-fat cottage cheese casserole.
  • Dinner ear.

Be sure to use a kitchen scale to control portion sizes.

The third stage "Fixing"

Anchoring- at this stage, the body gets used to the new system. The menu becomes more diverse, and the duration of this period is determined based on the lost kilograms. For example, if during the “attack” and “alternation” stages you lost 5 extra pounds, then you will need 50 days to consolidate the effect. Approximately 1 kg of weight lost 10 days of the third stage.

What about the allowed list? It continues to grow and delight with new products. Now you can also:

  • cheese (fat content not more than 40%) - 40 gr;
  • a couple of slices of bread (rye or whole grain) - no more than a couple of slices;
  • you can afford fruits, and even a melon with watermelon (but except for bananas and grapes)
  • pork, lamb and bacon are added to meat products.
  • pasta from durum wheat;
  • whole grain rice or (to a lesser extent) white;
  • boiled or baked unpeeled potatoes - 1-2 pcs.;

But, the most pleasant thing at the stage of consolidation is the opportunity to arrange a real celebration of the stomach. This includes the first course, second course and even dessert. The main thing is not to eat all this for dinner. Best for lunch.

One day a week is dedicated to consuming Pure Proteins exclusively. For example, "protein Thursday". Used as a key element in maintaining proper weight

And don't forget to follow:

  1. we eat 2.5 tablespoons of oat bran;
  2. drink water 1.5 - 2 liters per day;
  3. 25 minute daily walks.

An example of the Pins menu

  • Breakfast- oatmeal, cheese, coffee.
  • Dinner- chicken broth with meatballs, bread.
  • For an afternoon snack egg, kefir with bran.
  • Dinner baked fish.

The fourth stage "Stabilization"

Stabilization - the last stage of the diet. From the name it becomes clear that our task is to finally stabilize the weight and get used to the new rules. They will help maintain the results and not gain extra pounds.

What to follow:

  • 3 art. l. bran every day.
  • drink at least 2 liters of pure water.
  • daily walks with a minimum duration of 20 minutes.
  • control the amount of food you eat. Better protein and vegetables. And you should not overeat starchy fruits, cheese and bread.
  • 1 unloading protein 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 are small.

For the last step, Pierre Ducane states that it can be followed for quite a long time. And you can continue to eat like this for the rest of your life. During the passage of the three stages, there is a gradual change in eating habits. And the stabilization stage will strengthen the new nutrition system and will not let you go astray to the intended goal - maintaining weight at the desired level for life.

Sample menu "Stabilization"

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

In order not to break loose, you should choose an assistant. For example, a book. Only not simple, but from Monsieur Dukan himself. He created a unique guidebook " 60 days with Dr. Dukan". This is not just a book, but a step-by-step plan for 60 days with recipes, tips, tricks. This is the best option to permanently lose 10 kg!

More information can be found on my blog pages. Read the article "". Here is a complete list of all products, which will greatly facilitate your life when shopping in the store. When the Dukan protein diet appears in life, it is better to think over the menu for all stages in advance. This will help you not to break loose and clearly follow the instructions.

I also want to advise you not to be lazy and not come up with excuses. They say there is no time, no time to cook, it is necessary to select products. Yes, it is more difficult than the usual pasta with sausages for many. Only as a result you can get a stable weight. Those who have experienced the delights of mass overload will understand.

I say goodbye and the very last piece of advice for today - share the article with your friends on social networks. Bye bye! 🙂

The “Attack” phase is rightfully considered the most difficult among all the stages of weight loss using the Dukan method. At this time, you have to part with your favorite foods and completely revise your diet. To cook meals correctly, with benefits for the figure and health, it is best to use special recipes for this phase.

Be sure to plan your menu in advance, a few days in advance, so that there are always products that will be needed for cooking.

Bread for the Attack phase

Bran Bun for "Attack"

In fact, you can eat buns during the Dukan diet, most importantly, cook them correctly.

A set of products that will be required for baking:

    Bran - 4 tbsp. l.

    Egg - 1 or 2 pcs.

    A pinch of baking powder.

    Powdered milk (fat content not more than 5%) - 3 tbsp. l.

    If you want to make the buns sweet, then you can take 2 sweetener tablets.

Beat the eggs, mix the baking powder, bran and milk powder separately, combine the ingredients and mix thoroughly. Pour the resulting dough into baking molds and remove the oven. Bake the buns for 15 minutes at 180 degrees. If you bake buns not in muffin tins, but like pancakes, then they can be used as the basis for sandwiches.

Bread for the Dukan diet

Properly prepared bread rolls can be used as a base for sandwiches or eaten with other foods.

To make bread you will need:

    Bran - 3 tbsp. l.

    Fat-free yogurt - 2 tbsp. l.

    2 egg whites.

Proteins are whipped to form foam. Yogurt and bran are added to them. Bread is fried in a hot pan without oil. Cooking time averages 3 minutes per side. You can smear soft cheese on ready-made bread, eat them with ham, salted fish or without any additives.

Quick bread in the microwave

    Oat bran - 4 tablespoons.

    Yogurt with 0% fat content - 2 tablespoons.

    Baking powder for dough - a teaspoon.

    Two chicken eggs.

All components are mixed with each other. The resulting dough is poured into a form, previously covered with parchment. Utensils must be suitable for use in a microwave oven. Bread baking time is about 10 minutes at a power of 800 watts.

Black bread according to Dukan with cumin

To make bread, you will need products such as:

    Wheat bran (3 tablespoons) and oatmeal (6 tablespoons).

    Skimmed milk powder - 3 tbsp. l.

    Gluten - a tablespoon.

    Fast-acting yeast - half a pack.

    Two chicken eggs.

    Soda - a teaspoon.

    Warm water - 5 tbsp. l.

    Soft cottage cheese with 0% fat content - 100 g.

    Salt and cumin to taste.

Yeast is diluted with water, mixed with eggs and cottage cheese. Then all the remaining components are added there, except for cumin. The resulting dough is covered and cleaned in a warm place. After 1.5 hours, cumin is introduced into it and gently mixed again. Bake bread in the oven at a temperature of 180 degrees for about half an hour. For the convenience of removing the finished product from the mold, it must first be lined with baking paper.

Soup with meatballs

To prepare the soup, you will need the following ingredients:

    200 g ground beef.

    Two chicken eggs.

    Water - 800 ml

    Salt, herbs, spices.

Eggs are driven into the minced meat, favorite spices are added to it, after which small balls are formed from the minced meat. The water is brought to a boil and the meatballs are launched into it. Boil them for half an hour. After this time, chopped greens, finely chopped chicken egg are introduced into the soup and boiled for another two minutes, without ceasing to stir.

Chicken soup with poached eggs

    Chicken fillet (breast).

    Two chicken eggs.

    Water - 800 ml

    Wine vinegar - a teaspoon.

    Spices, herbs, salt.

Boil chicken meat in water with the addition of salt and spices, then chop and send back to the broth. Break an egg into a cup (1 egg in 1 cup). Pour vinegar into the broth and stir it to make a funnel, reduce the fire to a minimum. Eggs are poured into the center of the formed funnel one by one, trying not to disturb the integrity of the yolk. Boil the broth for a couple more minutes. Then, using a slotted spoon, the egg is removed from the broth, laid out in a deep plate, after which soup with chicken meat is poured into it. Decorate the dish with herbs.

Fish soup with salmon

To prepare this hearty soup, you will need the following products:

    Salmon (fillet) - 200 g.

    Water - 800 ml

    Salt, seasoning for fish, herbs.

Salmon fillet spread in a saucepan, pour water and bring to a boil. Then seasoning, salt and pepper are added to the broth. When the fish reaches readiness, the soup is turned off, greens and half a chicken egg are introduced into it before serving, which must be boiled hard-boiled in advance.

Okroshka with chicken on kefir

To prepare okroshka, you will need the following set of products:

    Chicken breast - 1/2.

    Low-fat kefir - 2 cups.

    Mineral water - 1/2 cup.

    Boiled eggs - 2 pcs.

    White vinegar - half a teaspoon.

    Greens, pepper, salt.

Eggs and breast should be boiled and cut into cubes. Grind the greens and pour all the products with kefir and mineral water. Salt and pepper okroshka to taste. It needs to be chilled before serving.

Soup Tom Yum with seafood for "Attack"

To prepare the soup, you will need the following food set:

    0.3 kg of white fish fillet (you can take hake, pollock, cod).

    Shrimps - 100 g.

    Dried ginger.

    Fresh basil.

    Seasoning.

    Water - 2 liters.

The fish is cut into large pieces and dipped in boiling water for 15 minutes. Then seasonings and spices are introduced into the broth, boiled for another 10 minutes. Shrimps are added last to the soup, and after 5 minutes the gas is turned off. The soup is insisted, before serving it is decorated with basil greens.

Soup a la "Attack" according to Dukan

To prepare soup, you need to stock up on the following products:

    Chicken fillet - 500 g.

    Water - 2 liters.

    One chicken egg.

    Salt, spices, parsley and garlic to taste.

Chicken meat is boiled in a saucepan, the remaining components are introduced there, except for the egg. It is beaten separately and added to the boiling soup, while not forgetting to stir.

Tofu Soup by Dukan

To prepare the soup, you will need the following food set:

    Onion head.

    Three cloves of garlic.

    Mussels - 0.2 kg.

    Tomato paste - a teaspoon.

    Tofu - 0.3 kg.

    Chicken egg - 3 pcs.

    Cognac - a tablespoon.

    Chilli.

Onions and garlic are finely chopped and fried in olive oil, this is done in a saucepan with a thick bottom. Then add tomato paste and chili peppers to the fry. The mixture must be constantly stirred so that it does not burn. Pour half of the broth into the pan, carefully dissolve the tomato paste in it, then add the remaining half of the broth. When the liquid boils, tofu, salt, cognac and raw chicken eggs are added to it (no need to stir the soup). The fire is turned off and the soup is left to brew for 5 minutes. If it was decided to add seafood, then they are added 3 minutes before the end of cooking. When tofu is not at hand, you can cook the soup without it, but in this case you will need not 3 eggs, but 4. One of them is stirred in the broth to make it thicker.

Chicken with rosemary and lemon

    Chicken legs, thighs and breast.

    3 sprigs of rosemary

    Juice of half a lemon.

The skin and fat are removed from the chicken, placed on foil, sprinkled with lemon juice and spread a sprig of rosemary next to it. Bake the meat in the oven at a temperature of 180 degrees for half an hour.

Chicken nuggets

To prepare the dish, you will need:

    Chicken breast - 2 pcs.

    Egg - 1 pc.

    Bran - 2 tbsp. l.

Bran is mixed with spices and salt. Beat the egg separately. The breast is cut into strips 20 mm thick, dipped in an egg, then rolled in bran and baked in the oven at a temperature of 180 degrees for about 20 minutes.

Chicken muffins

To make muffins, you will need the following products:

    Egg (1 piece for 1 muffin).

    Chicken breast.

  • Onions or green onions.

    The cheese is low fat.

Chicken meat, onion and cheese should be finely chopped, mixed with spices and divided into 4 servings. Spread the cheese-chicken mixture in a muffin baking dish, 1 egg is broken on top (for each muffin). Bake muffins in the oven at 200 degrees for 20 minutes. Served chilled.

Chicken rolls with soft cheese

    Chicken breast - 4 pcs.

    Soft fat-free cheese - 70 g.

    Garlic - 1 clove.

    Green onions, spices.

The breast is cut in half in width so that 2 layers are obtained from 1 breast. They are beaten off, spread on top of the filling (cottage cheese, onion, garlic, spices) and form rolls. Bake in the oven for about 25 minutes.

Omelet with smoked salmon

To prepare the dish, you will need:

    Chicken egg - 5 pcs.

    Smoked salmon - 0.2 kg.

    Fat-free yogurt - 2 tbsp. l.

    Onion - 1 tbsp. l.

The fish is cut into cubes, eggs, yogurt, onion and dill are mixed separately, then salmon is added to it, mixed. Bake in a silicone mold in the oven at 180 degrees for 40 minutes.

Salmon with mustard baked in the oven

To prepare the dish you need:

    Ready mustard - 1 tbsp. l.

    Salmon - 1 piece.

    Thyme, spices.

The fish is smeared with mustard, rolled in spices and sprinkled with thyme. Bake in the oven for 20 minutes at 200 degrees.

Curd rolls with crab sticks

    The cheese is soft.

    Nori leaves.

    Crab sticks.

Put cheese on the nori, then crab sticks and fold the sheet. The formed "sausages" are cooled in the refrigerator for 20 minutes, after which they are cut into rolls.

Salmon ear with boiled eggs and onions

To prepare the ear, you will need the following grocery set:

    Salmon - 0.3 kg.

    Green onions - a bunch.

    Chicken eggs - 2 pcs.

    Salt, pepper, fish soup seasoning, bay leaf.

    You can add a few shrimp to the soup, but you can do without them.

The fish is brought to readiness in salted water, cut into small pieces and launched back into the broth. Shrimps are cleaned and also dipped in boiling fish broth. 2 minutes before the end of cooking, finely chopped boiled eggs, herbs and spices are introduced into the soup.

Cottage cheese and fish casserole

To prepare the casserole, you need the following products:

    Curd with 0% fat.

    Hake fillet - 0.2 kg.

    Bulb - 1 pc.

    Raw egg white - 2 pcs.

    Salt and pepper.

Finely chop the onion, chop the fish with cottage cheese with a blender. Mix the resulting components, put in a multicooker bowl and bake for half an hour.

Cutlets from offal

To prepare cutlets, you will need products such as:

    The ventricles, hearts and liver of a chicken. The total volume of offal is 500 g.

    Bow head.

    Fresh chicken egg.

    Pepper and salt.

Hearts, liver and ventricles are boiled and passed through a meat grinder along with an onion head. Salt, pepper and an egg are added to the minced meat, after which cutlets are formed and fried in a dry frying pan with a non-stick coating.

    Beef fillet (if desired, you can use turkey or chicken fillet).

    Salt, spices.

    Olive oil.

In a saline solution (a tablespoon of salt is dissolved in a liter of water), the meat is lowered and cleaned in a cold place for 12 hours. After this time, the meat is removed from the solution, coated with oil, garlic and spices. Bake the fillet in the oven for about 50 minutes.

Chicken cutlets with crab sticks

To prepare cutlets, you will need the following products:

    Chicken fillet - 250 g.

    Crab sticks - 150 g.

    Chicken egg.

    Salt and spices.

Chicken meat and crab sticks are passed through a meat grinder, an egg is driven into the resulting minced meat, salted and peppered. Cutlets are formed from minced meat and baked in the oven for 20 minutes at a temperature of 180 degrees.

Turkey in sauce

To prepare the dish, you need the following products:

    Turkey (fillet) - 0.2 kg.

    Yogurt with 0% fat content - 60 g.

    Soy sauce - 15 g.

    Pepper, salt, rosemary.

To prepare the dish, you need to cut the meat into thin plates. Separately, prepare the dressing by mixing soy sauce and yogurt. Pour the meat with the resulting sauce, spread it on foil and bake in the oven for an hour at a temperature of 180 degrees.

    Veal (tenderloin) - 0.35 kg.

    A teaspoon of mustard.

    Natural fat-free yogurt - 100 g.

    Salt and pepper.

The meat is rubbed with salt and spices, coated with mustard and put in the refrigerator overnight. In the morning, it is poured over with yogurt, wrapped in foil and baked in the oven for at least an hour.

Beef medallions in sweet and sour sauce

To prepare the dish, you need the following products:

    Beef - 120 g.

    Jelly from red currant berries without added sugar - 50 g.

    A teaspoon of mustard.

    Dried ginger (root) - half a teaspoon.

    Lemon juice - 2 teaspoons.

    Sunflower oil - a teaspoon.

    Salt and black pepper.

Cut the meat into 2 parts to make two medallions, each weighing 60 g. So that the meat does not deform during cooking, the medallions are tied with a thread. Coat the meat with salt, pepper, mustard and marinate for 15 minutes. After this time, the medallions are fried in a pan.

To prepare the sauce, you need to mix berry jelly with lemon juice and ginger. Bring sauce to desired thickness over heat, then season with salt and pepper.

Threads are removed from the meat, laid out on a plate and poured with sauce.

Salads for the "Attack" phase

Mimosa salad

    Canned fish in s / s - 1 can.

    Hard cheese (small piece).

    Eggs - 3 pcs.

    Bulb.

The fish is crushed, kneading it with a fork, and laid out in a salad bowl in the first layer. Sprinkle the fish with chopped onions on top, coat with yogurt. Then comes a layer of grated egg whites and cheese. It is also smeared with yogurt. The last layer of salad is egg yolks, chopped on a fine grater.

Salad with squid according to Ducan "Attack"

    Two carcasses of squid (boiled).

    Two eggs.

    Gherkins - 3 pcs.

    Cottage cheese with 0% fat.

    Green onions, spices.

Squids are cut into strips, finely chopped gherkins, eggs and onions are added to them. Dress the salad with cottage cheese.

Chicken salad according to Dukan "Tenderness"

To prepare the dish, you will need products such as:

    Chicken meat (fillet) - 0.3 kg.

    Egg - 2 pcs.

    Fat-free yogurt - a tablespoon.

    Mustard, green onions and salt to taste.

Chicken meat is boiled, finely chopped, chopped onion is added to it and poured with yogurt, which is pre-mixed with salt and mustard.

Protein salad according to Dukan

To prepare the dish you will need:

    Boiled chicken fillet - 200 g.

    Shrimp - 0.2 kg.

    Boiled eggs - 2 pcs.

    Ham with a fat content of not more than 4% - 0.1 kg.

    Yogurt with fat content 0% - 6 tbsp. l.

Finely chop the chicken, eggs and ham. Shrimp can not be cut if they are not very large. Dress the salad with yogurt and decorate with dill. You can add onions if you like.

Sauces for "Attack"

Du mayonnaise (recipe for "Attack")

To make mayonnaise you will need:

    Raw yolk - 2 pcs.

    Soft cottage cheese with 0% fat content - 250 g.

    Sugar substitute - 1 tablet.

    Olive oil - a tablespoon.

    Mustard - a teaspoon.

    Lemon juice - a tablespoon.

Sugar substitute, mustard and salt are added to the yolks, everything is beaten with a mixer. The cottage cheese is also introduced there and continue to beat, gradually pouring in the oil. At this stage, the mixture will have a yellow tint. Then lemon juice is added to it and the mass turns white. At the output of the specified set of products, 200 g of mayonnaise will be obtained.

Mustard according to Dukan (recipe with wine)

To prepare the sauce you will need:

    Mustard powder - 60 g.

    Dry white wine - a glass.

    Onion - 1 head.

    A clove of garlic.

    A teaspoon of salt.

    5 drops of Tabasco sauce.

    Sweetener.

Boil onion and garlic in wine for 7 minutes. Then the wine is filtered, mustard powder is added to it and whipped with a mixer. Sugar, salt and Tabasco sauce are added to the resulting mixture. Pour the resulting mustard into a saucepan and heat well until it thickens to the desired consistency. Store the sauce in a glass container in the refrigerator.

To prepare the dish, you need the following products:

    Fat-free cottage cheese - 0.2 kg.

    Egg - 2 pcs.

    Sugar substitute.

    Bran - 2 tbsp. l.

    Salt, vanilla.

The cottage cheese is well kneaded, eggs, sugar substitute and bran, salt and vanillin are added to it. All components are thoroughly mixed with each other. Cheesecakes are made from the mixture and baked in the oven for about 15 minutes at 180 degrees (or fried without oil in a non-stick pan).

coffee dessert

Products that will be required for its preparation:

    Fat-free cottage cheese - 0.4 kg.

    Coffee - 1 teaspoon.

    Sweetener tablet.

All components are mixed in one bowl and the dessert can be considered ready.

Curd blancmange

To prepare it, you will need the following products:

    Cottage cheese with 0% fat content - 0.35 kg.

    Low fat yogurt - 100 ml

    Skimmed milk - 0.5 cups.

    Gelatin - 20 g.

    Sugar substitute.

Gelatin is poured with warm milk (half of the total volume of milk), left for a quarter of an hour to swell. Cottage cheese is whipped with sugar substitute and yogurt. The rest of the milk is heated and poured into the swollen gelatin-milk mixture. Then whipped cottage cheese with yogurt is added there, poured into molds and put in the refrigerator. When the mixture hardens, it can be eaten. If desired, bran is added to the blancmange.

Oatmeal bran cookies

To make cookies, you will need the following products:

    Egg - 1 pc.

    Oat bran - 60 g.

    Natural yogurt with 0% fat content - 50 ml

    Sugar substitute.

The yolk of an egg is mixed with bran, whipped protein is added to the mixture. The mass is laid out in molds and baked in the oven for 25 minutes at 180 degrees.

Oatmeal curd cookies

    Soft fat-free cottage cheese - 7 tbsp. l.

    Oat bran - 7 tbsp. l.

    Chicken egg - 2 pcs.

    Baking powder - 1 teaspoon.

    Sugar substitute and vanillin to taste.

All components must be mixed with each other and beat with a blender. Spread the mixture on a baking sheet using a spoon. The distance between the cookies should be at least 4 cm, as they will increase in size during baking. Bake the cookies in the oven at 150 degrees until they are golden brown.

coffee jelly

To prepare it you will need:

    Milk with 0% fat content - 2 tbsp.

    Instant coffee - a teaspoon.

    Gelatin - 4 teaspoons.

    Boiled warm water - 150 ml

    Vanillin, sugar substitute.

Boil milk together with coffee, vanilla and sugar substitute. Separately, gelatin is soaked in warm water and left for 20 minutes to swell. Then it is added to milk with coffee. Pour the mixture into molds and refrigerate to set.

Meringue according to Dukan "Attack" in the oven

To prepare meringue, you will need the following products:

    Whites of four eggs.

    Sugar substitute.

Proteins need to be beaten well and add a sugar substitute to them, which should be dissolved in advance in a small amount of warm water. The resulting mixture is spread on a baking sheet in the form of a meringue and baked in the oven. Cooking time 15-40 minutes.

protein ice cream

To prepare the dish, you will need the following products:

    Chicken egg protein - 2 pcs.

    Skimmed milk (powder) - a tablespoon.

    Sugar substitute.

    Flavoring.

Proteins are whipped into foam, sugar substitute and flavoring are added. Powdered milk is carefully introduced into the resulting mixture and put into the freezer overnight.

Dukan's condensed milk (recipe for "Attack")

To make condensed milk you will need:

    Milk, the fat content of which does not exceed 1.5% - 250 ml

    Skimmed milk (powder) - 150 g.

    Vanillin and sugar substitute to taste.

All components are mixed together and boiled in a water bath for an hour, not forgetting to stir. After cooling, pour the condensed milk into a jar and put it in the refrigerator.

Cheesecake

Beef rolls in the oven

Recipes for phase 2 "Cruise": alternating protein days with vegetables

Moving on to the “Cruise” phase, you need to decide on the scheme by which protein days will alternate with protein-vegetable days: 1/1, 2/2, 3/3, 4/4 or 5/5. Pierre Dukan recommends sticking to the 3/3 scheme, considering it the most effective for weight loss. If the recipe contains vegetables, then they can be used for protein-vegetable days, and when the recipe lists only protein foods, then they can be cooked on any day.

Japanese style fish soup

    Lightly salted salmon fillet - 0.25 g;

    Wakame (seaweed) - a tablespoon.

    Tofu - 100 g.

    Miso paste - a tablespoon.

    Soy sauce - 3 tablespoons.

    Green onion, sesame, pepper, salt.

Algae must be pre-soaked in water (200 ml). Put a pot of 1.3 liters of water on the stove and boil the salmon in it for 5 minutes. Then soy sauce is added there and boiled for about 3 minutes. Chopped onions are mixed with miso paste and added to the soup. Before serving, it is garnished with sesame seeds.

spicy chicken soup

Soup set:

    Chicken wings - 500 g.

    Ginger root - 50 g.

    Soy sauce - 0.5 l.

    3 cloves of garlic.

    Pepper and salt.

The skin is removed from the wings and boiled until tender, then the bones are removed and the meat is returned back to the broth. 10 minutes before readiness, greens, garlic, ginger are introduced into it.

soup with tuna

Soup set:

    Tuna - 500 g,

    Onions and leeks - 1 pc.

    Bulgarian pepper - 1 pc.

    Salt, pepper, bay leaf, chili pepper.

Bell peppers are pre-baked in the oven in foil. It takes about half an hour, after which it is peeled and cut into strips. Onions are cut into half rings, leeks - into rings. Pour 1.5 liters of water into the pan, bring to a boil, add the fish, cut into pieces, and prepared vegetables into it. Then add the spices warmed up in a frying pan. The soup is boiled for no more than 10 minutes, thawed under the lid for another 20 minutes and served.

Mexican Dukan Diet Chicken Soup

Ingredients needed to make soup:

    Liver, hearts and ventricles of chickens - 150 g each.

    One lemon.

    One vegetable each: tomato, onion, sweet pepper.

    Salt and ground pepper to taste.

Chicken liver is brought to readiness, 2 times draining the water after boiling, cut into slices. Stomachs and hearts are boiled in a separate pan, the broth is slightly salted. In a frying pan, onions are fried with ready-made offal, but without oil. Add chopped tomato and pepper to them. The entire contents of the pan are introduced into the broth, where the ventricles and hearts were boiled, brought to a boil, salted and boiled for another 5 minutes. Then pour the juice of half a lemon into the soup and keep it on fire for another 3 minutes. Cut the other half of the lemon into slices, put it on a plate and pour over the soup. You can also add bran there.

Dukan Ligurian fish soup with garlic buns

    Squid and mussels 250 g each

    Pike perch - 500 g.

    Tomatoes - 2 pcs.

    Tomato paste - 2 tbsp. l.

    Celery stalk - 2 pcs.

    Lemon, oregano, thyme, basil, parsley and salt to taste.

    Three cloves of garlic.

Finely chopped celery, garlic, squid and mussels are fried in a pan. Roasting time - 5 minutes. Tomatoes are twisted in mashed potatoes, introduced together with tomato paste into a pan and stewed. Pike perch is boiled in 2 liters of water, bones are removed, disassembled into small pieces. Then the soup is collected by introducing the fish fillet and the contents of the pan into the fish broth. Boil for a quarter of an hour.

The soup is served with a Dukan bun with cottage cheese and garlic, which are mixed in a separate plate and spread on pastries. The bun can be toasted. Lemon juice and herbs are added to the soup before serving.

Chakhokhbili from chicken

To prepare the dish you will need:

    Chicken meat without bones - 1 kg.

    Tomatoes or tomato juice - 1 kg or 1 liter.

    Cilantro - a bunch.

    Head of garlic.

    Salt and seasonings to taste.

Chicken rolled in seasonings and baked in the oven. Then the meat is laid out in a pan, poured with tomato juice and stewed for 10 minutes, salted, cilantro is added, kept on fire for another 10 minutes. The dish is ready.

chicken meatballs

    Chicken breast - 150 g.

    Eggs - 2 pcs.

    Oat bran - a tablespoon.

    Garlic, salt, herbs to taste.

Chicken meat is scrolled in a meat grinder, mixed with bran, garlic and herbs, salt is added. Meatballs are molded from minced meat, baked in the oven for 30 minutes.

Dumplings according to Dukan (recipe for a hearty lunch)

To prepare them, you will need the following products:

    For the dough: egg (2 pcs.), Bran with flour (2 tablespoons), gluten (4 tablespoons), corn starch (4 tablespoons), a teaspoon of salt, casein isolate (4 tablespoons) ), milk no more than 1.5% fat (6 tbsp. L).

    For minced meat: turkey meat (0.4 kg), onions (3 pcs.), Salt and pepper to taste.

Knead the dough in a bowl and leave it alone for an hour, covered with a towel. The meat is scrolled with onions through a meat grinder, salt and pepper are added. Then dumplings are made. From the specified set of products, about 60 medium-sized dumplings come out. Boil them in water with the addition of salt for 5 minutes after surfacing.

Fragrant chicken stuffed with vegetables

To prepare the dish, you will need the following food set:

    Chicken meat without skin - 2 kilos.

    2 tomatoes and 2 onions.

    Three eggplants.

    Garlic - 2 cloves.

    Salt and pepper to taste.

The ribs and back are taken out of the chicken, as well as all other bones. Salt and pepper the chicken from the inside, leave to marinate. Finely chopped vegetables are fried in a frying pan, salted and peppered. Chicken is stuffed with vegetable stew, sewn up, wrapped in baking paper and put in the oven for 40 minutes. The baking temperature should be around 200 degrees.

Zucchini according to Dukan

To prepare the dish you will need:

    Three zucchini.

    Fat-free cottage cheese - 0.25 kg.

    Bryndza not more than 7% fat - 0.15 kg.

    One chicken protein and one egg.

    A clove of garlic.

    Dill and parsley on a tablespoon.

    Salt and pepper to taste.

Zucchini is cut into 2 halves, the core is taken out, chopped and salted. Prepare the stuffing for stuffing: cottage cheese, zucchini pulp, cheese, greens and an egg. Spread the minced meat in the prepared halves of the zucchini and bake in the oven at a temperature of 200 degrees for 20 minutes. When the zucchini is large, “glasses” are formed from them and minced meat is put into them.

Eggplant boats with mushrooms

To prepare the dish, you will need the following products:

    Two large eggplants.

    Onion - 1 pc.

    Tomatoes, bell peppers - 2 pcs.

    Two cloves of garlic.

    Mushrooms - 0.15 kg.

    Parsley, cilantro, salt and pepper to taste.

Eggplants are cut in half, the core is removed from them. The boats are salted and baked in the oven for 10 minutes (temperature - 230 degrees).

Separately cut the onion, eggplant pulp, pepper, herbs and garlic. Stew the vegetable mixture in a pan for several minutes, then salt and pepper, bring to readiness. Lastly, finely chopped peeled tomatoes are introduced into the pan and stewed for another 4 minutes. Mushrooms are fried separately, added to vegetable stew at the end of cooking.

Eggplant boats are filled with the resulting minced meat and baked in the oven for 10 minutes at a temperature of 200 degrees. Greens decorate the dish before serving.

Dukan protein roll with squid

To prepare it, you will need the following products:

    Boiled squid - 0.6 kg.

    Two raw eggs and two boiled eggs.

    Cheese with a fat content of not more than 7% - 0.1 kg.

    Soft fat-free cottage cheese - 0.1 kg.

    Pickled cucumber - 1 pc.

    Half a bunch of dill and parsley.

    Salt and pepper to taste.

Squids are crushed with a blender, mixed with cheese and seasonings. Add 2 raw eggs to the minced meat and bake the resulting mass on a baking sheet in an even layer. Baking time - 10 minutes, temperature - 200 degrees.

Finely chop the cucumber and herbs, grind the boiled eggs. When the layer of minced squid cools down, it is generously smeared with cottage cheese, greens with cucumber are spread on top, then again smeared with cottage cheese and sprinkled with grated eggs. A roll is formed from the layer, wrapped in foil and cooled.

Mackerel according to Dukan with lemon

To prepare the dish, you will need the following set of products:

    Two mackerels.

    6 slices of lemon.

    Salt and pepper to taste.

Mackerel is cleaned from the insides, the head is removed, cuts are made across the spine. The fish is salted and peppered. Lemon slices are inserted into the incisions. Bake the fish in foil in the oven at 180 degrees for 40 minutes.

Salad with beans and Dukan breast

To prepare the dish, you will need the following products:

    Chicken meat without bone - 0.25 kg.

    Green beans - 500 g.

    Bulgarian pepper and onion - 1 pc.

    Sunflower oil - 2 tbsp. l.

The dish is seasoned with sauce.

To prepare it, you need ingredients such as:

    Balsamic vinegar - 3 tbsp. l.

    Hot water - 50 ml

    Salt, dried dill and pepper to taste.

The beans are dipped in boiling water for two minutes, then the water is drained. Chicken meat is cut into strips, fried until cooked, onion and pepper are cut into cubes, fried in a pan with the addition of vegetable oil. Mix vegetables, chicken in a separate cup and pour over the sauce.

Salad of crab sticks according to Dukan

To prepare the dish, you will need the following food set:

    Fresh cucumber - 1 pc.

    Cherry tomatoes - 10 pcs.

    Crab sticks - 200 g.

    Olives - 4 pcs.

    Half a bunch of parsley.

    Two cloves of garlic.

All vegetables are cut into cubes, garlic is squeezed through a press, parsley is finely chopped. Cherries are cut in half only. Mix salad ingredients, season with olive oil. Garnish with parsley sprigs before serving.

Vinaigrette according to Ducan (recipe with beans).

To prepare the dish, you will need products such as:

    Small beets - 2 pcs.

    Onions and carrots - 1 pc.

    Sauerkraut - 0.2 kg.

    Pickled cucumber - 4 pcs.

    Green beans - 0.2 kg.

For dressing use a mixture of olive oil with salt, lemon juice and black pepper.

Carrots, beets and beans are boiled until cooked and cooled, after which they are cut into cubes. Finely chop pickled cucumbers and onions. All salad components are mixed together, sauerkraut is added, seasoned with sauce.

Salad according to Dukan "Cruise" with tuna

To prepare it, you will need the following products:

    Celery (root) - 0.156 kg.

    Tomatoes - 2 pcs.

    Egg - 2 pcs.

    Bank of tuna in s / s (canned food).

    Green onions, dill, parsley, low-fat yogurt, mustard are added to taste.

Celery root is peeled and rubbed on a coarse grater. Mix with finely chopped eggs, tomatoes and herbs, add fish to the salad. Topped with yoghurt and mustard sauce.

Dukan sandwiches with cottage cheese

To prepare a dish, you need products such as:

    Dukan bread.

    Fat-free cottage cheese - 0.2 5 kg.

    Half a bunch of dill.

    One pickle.

The bread is cut into slices, the cucumber is grated, the dill is chopped and mixed with cottage cheese. Spread curd-cucumber mass on bread.

Sauces for Cruise

Sauce "Caesar" according to Dukan

To prepare the sauce, you will need the following set of products:

    Chicken egg yolk - 1 pc.

    Salted anchovies - 4 pcs.

    Garlic - 1 clove.

    Balsamic vinegar - half a teaspoon.

    Mustard - half a teaspoon.

    Lemon juice - half a teaspoon.

    Salt and ground black pepper to taste.

Finely chopped anchovies and garlic, passed through a press, are added to a mixture of vinegar and mustard. Beat the yolks with a mixer, pour them into the mustard sauce, add lemon juice, salt and pepper.

Desserts for "Cruise"

To prepare them, you will need the following products:

    Fat-free cottage cheese - 0.15 kg.

    Starch - 1.5 tablespoons.

    A tablespoon of bran.

    Egg.

    Sugar substitute and vanilla.

    Fat-free yogurt.

    Mint - 1 sprig.

    Lemon juice - a few drops.

All components are mixed. Beat the dough with a blender. Cheesecakes are baked in the oven at a temperature of 180 degrees for half an hour.

To prepare the sauce, you need to mix yogurt with sugar substitute and lemon juice, add mint to it. Ready cheesecakes are served with this dressing.

Granola with yogurt

To prepare the dish, you will need the following products:

    Oat bran - 2 tbsp. l.

    Sugar substitute in liquid form - 1.5 tbsp. l.

    Yogurt natural.

    Goji berries, sesame seeds, chia seeds.

Bran is poured into a liquid sugar substitute, heated in the microwave for about a minute, cooled and served with yogurt dressing. Goji berries or chia seeds (sesame seeds) can be added if desired.

Dukan fritters

To prepare them you will need:

    Low-fat cottage cheese - 2 tablespoons.

    Egg - 2 pcs.

    Sugar substitute.

All components are thoroughly mixed together. Bake pancakes in the microwave for 4 minutes at maximum power. Such pancakes go well with Dukan condensed milk.

Bird's milk according to Dukan (recipe for a delicious cake)

To prepare the cake, you need the following products:

    Corn starch - 40 g.

    Four chicken eggs.

    Zest of one lemon.

    Sugar substitute - 10 tablets

    Half a teaspoon of soda.

    Vanillin can be added if desired.

The crust is easy to prepare. It is necessary to thoroughly mix all the components with each other, pour the resulting dough into a mold and bake in the oven. Baking time - a quarter of an hour, temperature - 180 degrees. The resulting cake must be cut in half lengthwise to make two cakes.

To prepare the cream, you will need the following products:

    Fat-free liquid cottage cheese - 500 g.

    Powdered sugar substitute - 10 tablets

    0.2 l of milk with a fat content of not more than 1.5.

    Lemon juice - a tablespoon.

    Gelatin - 3 tablespoons.

Gelatin is soaked in warm milk. Separately, the cottage cheese is mixed with a sugar substitute and lemon juice, after which the gelatin-milk mass is added to it and beat well.

To prepare the fondant, you need to take:

    Sugar substitute - 2 tablets.

    0.1 l of milk with a fat content of not more than 1.5%.

    Cocoa in powder form with a fat content of not more than 12% - two teaspoons.

    Gelatin - 1.5 tablespoons.

    Flavoring.

All components are thoroughly mixed with each other.

The cake is laid out in a mold, the cream is poured on it, put in the freezer for 10 minutes.

Then spread 1 more cake on the cream and pour fudge. Now the cake needs to be put in the refrigerator for several hours (it is kept in the cold for at least 3 hours).

Cheesecake according to Dukan "New York"

To prepare the base for the cheesecake, you will need the following products:

    Oat bran - 4 tbsp. l.

    Two chicken eggs.

    Wheat bran - 2 tablespoons.

    Fat-free soft cottage cheese - 3 tbsp. l.

To prepare the dough, you need to mix all the ingredients with each other. Pour the dough into a mold and bake in the oven for about 20 minutes at a temperature of 180 degrees. When the cake is ready, there is no need to take it out of the mold.

To prepare the cheesecake filling, you will need the following products:

    Cheese "Philadelphia" with a fat content of not more than 7% - 70 g.

    Sugar substitute.

    Three chicken eggs.

    Soft cottage cheese with 0% fat content - 0.25 kg.

    Juice of one lemon - this will need to be added to taste, as well as lemon zest.

    Corn starch - 2 tbsp. l.

To prepare the filling, 1 chicken protein is beaten separately into foam, the remaining components are thoroughly mixed together (cheese, cottage cheese, sugar substitute, half lemon juice, starch, 2 whole eggs and 1 yolk), after which protein foam is added to them.

The resulting filling is poured over the cake and put back in the oven for 40 minutes (temperature - 160 degrees). For the third layer, you will need the juice of half a lemon, a sugar substitute and starch (a tablespoon). Heat the cream in the microwave until it becomes thick. When the cheesecake is ready, it is removed from the mold and smeared with the resulting lemon cream.

Dukan's yogurt in a slow cooker from Activia

To prepare it you will need:

    A liter of milk with a fat content of not more than 1.5%.

    Fat-free yogurt Activia - 150 ml

Milk is boiled and cooled to 40 degrees. Pour a small portion of milk into yogurt, mix until smooth. Then the rest of the milk is added to this mass. Pour the resulting mixture into a multicooker and close the lid. Put on heating for 20 minutes, then turn off and leave for another 10 hours (you can overnight). In the morning, remove the resulting yogurt in the refrigerator. You can add any components to it (cocoa, sugar substitute, jam, etc.). You can cook such yogurt in special jars, which often come with a slow cooker, or in a yogurt maker.

Activation can be replaced with sourdough from a pharmacy.

Quick soup with meatballs

Eggplant from the Turkish Sultan Seva of Istanbul

Recipes for Phase 3 "Fixation"

Despite the fact that the body gets used to eating according to the Ducan method, it is sometimes difficult to maintain a diet in psychological terms. Moreover, at the “Consolidation” phase, it is already possible to visually evaluate the result, and it seems that it is not worth following any rules further. However, a breakdown at this time threatens with a set of lost kilograms. To prevent this from happening, you need to cook according to recipes that are designed specifically for the “Consolidation” phase.

Soups for the “Fixation” phase

To prepare the dish, you will need products such as:

    Onion head.

    Carrots - 0.7 kg.

    Three cloves of garlic.

    Fennel - 70 g.

    Chicken broth - 0.5 l.

    Olive oil - 3 tbsp. l.

    Milk with a fat content of not more than 1.5% - 0.2 l.

Peeled carrots need to be boiled until softened. Do not add much water to the pan, it should only slightly cover the vegetables. Fennel, onion and garlic are stewed in a frying pan, after which they are added to a saucepan with carrots and brought to a puree state using a blender. The resulting mixture is salted, pour in milk, chicken broth and bring the soup to a boil.

Azerbaijani soup dovga with bran

    0.5 l of kefir with a fat content of not more than 1.5%.

    Oat bran - a tablespoon.

    Corn starch - a teaspoon.

    Add egg, turmeric, cinnamon and salt to taste.

    Parsley and dill are taken 50 g each.

In a separate cup, mix the egg, starch and bran, pour them into a saucepan with kefir, mix thoroughly, turn on the fire. Stirring constantly, bring the soup to a boil, pour finely chopped greens into it. Turn off the fire, add turmeric. Sprinkle with cinnamon before serving.

This dish can be consumed both cold and hot. During protein-vegetable days, it is allowed to add cabbage to the soup.

Sunday hodgepodge according to Dukan

To prepare the dish, you will need the following ingredients:

    Meat products: beef (0.7 kg), sausages no more than 10% fat (3 pieces), smoked chicken meat (0.3 kg), ham with a fat content of no more than 4% (0.3 kg).

    Vegetables: onions and carrots 150 g each, pickled cucumbers - 0.2 kg, capers - 3 tbsp. l.

    Dressing: tomato paste - 5 tbsp. l.

    Seasonings: to taste, add lemon, ground black pepper, dill, parsley to the hodgepodge.

The beef is boiled until tender, cooled, cut and returned to the broth again. Chicken meat, sausages, ham are fried in a pan (all products are cut into cubes). Then the contents of the pan are spread in the broth with beef. Boil for 5 minutes, add capers to the soup.

Separately, fry carrots, onions and cucumbers with tomato paste, put the vegetables in a saucepan and pour half a glass of cucumber marinade into it. Boil the hodgepodge for another 5 minutes. Add seasoning, salt, herbs, pour in lemon juice. If desired, you can put half a lemon in hot soup and let it brew for a quarter of an hour under the lid. Before serving, the bay leaf must be removed from the broth.

Pumpkin puree soup

To prepare it, you need the following products:

    Chicken broth - 1 l.

    White wine - 100 g.

    Low-fat cream - 100 g.

    Vegetables: pumpkin and potatoes 0.3 kg each, garlic (1 clove) and 1 onion.

    As a seasoning: pepper, nutmeg - 0.5 teaspoon, salt to taste.

All vegetables are cut into cubes (garlic and onion are cut smaller) and spread in boiling chicken broth. Boil vegetables for 30 minutes after boiling. When they are ready, the soup is brought to a puree state with a blender and wine and cream are introduced into it. Bring the soup back to a boil and simmer for 3 minutes.

Soup with meatballs and vegetables

To prepare the soup you will need the following products:

    Minced beef meat - 0.4 kg.

    Frozen beans - 0.2 kg.

    Frozen cauliflower - 0.3 kg.

    Carrots - 1 root vegetable.

    Water - 1 liter.

    Seasoning for soup "10 vegetables", pepper and salt to taste.

Salt and pepper the minced meat, form meatballs and lower them into boiling water. After 15 minutes, add beans and cabbage, finely chopped carrots, salt and pepper, add seasoning. Boil the soup for another 15 minutes and sprinkle with dill before serving.

Second courses for the “Fixation” phase

Beef in soy sauce

To prepare the dish you will need:

    A kilogram of beef (lean part).

    Garlic - 2 cloves.

    Soy sauce.

The meat is cut into small pieces and fried in oil. When it is covered with a golden crust, water (0.2 l) is added to the pan and stewed until the liquid has completely evaporated. After that, you need to pour the meat with a small amount of soy sauce with chopped garlic. As a side dish, you can use potatoes, rice or other vegetables.

Rustic potatoes

To prepare it you will need:

    kilogram of potatoes.

    Olive oil - 2 tablespoons.

    Seasoning for potatoes and salt.

Potatoes are peeled, cut into large pieces, mixed with butter, salt and seasoning. Spread the potatoes in a heat-resistant form and bake in the oven for half an hour at a temperature of 180 degrees.

Pizza Dukan (recipe in a pan)

To prepare it, you will need the following products:

    Two eggs.

    Oat bran - 2 tablespoons.

    Tomato paste - a tablespoon.

    The remaining products are added to taste: milk 1.5% fat, yogurt 0% fat, smoked salmon fillet, onions, cheese 7% fat.

Bran must be passed through a coffee grinder to make flour. Eggs beaten with milk are added to it. Pour the dough into a preheated pan and fry like a normal pancake.

Lubricate it on one side with tomato paste and sour cream, spread salmon, onion on top and sprinkle with cheese.

Chicken kebabs "Tikka"

    Chicken meat without bones - 0.4 kg.

    A clove of garlic.

    Juice of 1 lemon.

    Tablespoon of coriander.

    One and a half teaspoons of grated ginger root.

    Yogurt with 0% fat content - 0.1 l.

    To taste add: parsley, dill, lettuce, chili pepper.

To prepare the marinade, you need to mix lemon juice, yogurt, garlic, coriander and pepper passed through a press. Put the chicken meat, cut into small cubes, into the marinade, close with an airtight lid and leave to marinate for 12 hours.

Meat strung on skewers, grilled. With kebabs, you can serve with leaf alata.

Dukan's casserole of cottage cheese and chicken fillet

    Cottage cheese with 0% fat content - 0.4 kg.

    Four eggs.

    Chicken meat without bones - 0.4 kg.

    Oat bran - 4 tablespoons.

    On the tip of a teaspoon is a baking powder for dough.

    Soy sauce is added to taste.

The cottage cheese is passed through a sieve, yolks, bran and soy sauce are added to it, left in a cool place for 15 minutes. After this time, add the baking powder, chicken fillet, cut into small cubes. Beat egg whites until foamy and fold gently into the batter. Bake in a preheated oven for about 40 minutes at a temperature of 180 degrees.

Fish with vegetables according to Dukan

For its preparation, you will need products such as:

    Fillet of any white fish - four carcasses.

    Vegetables: carrots, sweet red pepper - 1 pc.

    Green onions - 2 pcs.

    Soy sauce - table bed.

Carrots are grated, peppers are cut into strips, onions are cut into feathers about 6 cm long. Fish is laid out on parchment, covered with vegetables, poured with sauce and pepper. Wrap the fish in parchment. Bake the dish in the oven at 200 degrees for 15 minutes.

Salads for "Fixing"

To prepare it, you will need the following products:

    Chicken liver - 0.8 kg.

    Pickled cucumbers - 0.35 kg.

    Onion - one head.

    Fat-free kefir - 0.3 l.

    Mustard ready - a teaspoon.

    Lemon juice - 2 teaspoons.

    Salt, pepper and any herbs are added to taste.

The liver is boiled until cooked, cut into strips. Onions are washed in boiling water to remove bitterness. Cucumbers are cut into cubes. All components are mixed and seasoned with sauce. To prepare it, you need to combine kefir, mustard, lemon juice, herbs. Let the salad cool before serving.

Spanish Tuna Salad by Pierre Dukan

For its preparation, you will need products such as:

    Tuna canned in its own juice - 150 g.

    Bulgarian pepper - 3 pcs.

    One egg.

    One clove of garlic.

Pepper cut into strips and bake in the oven, cool, put in a dish. Add tuna, boiled egg and garlic, mashed with a fork, to the pepper. Salt the salad before serving.

Salad with mussels and mushrooms "Duet"

    Mushrooms and mussels 0.2 kg each.

    Yogurt with 0% fat content - 100 ml

    Bow head.

    To taste add to the salad: tomatoes, spices, salt, dill, parsley, lettuce.

Fry chopped mushrooms, onions and mussels in a pan, salt, add spices. After 2 minutes, add yogurt and greens to the salad, simmer until fully cooked under a closed lid. Then remove the lid and let all the liquid evaporate. Serve salad with tomatoes and herbs.

Salad with shrimp and salmon, Dukan's recipe:

To prepare the salad, you will need the following products:

    50 g of salmon and shrimp.

    One egg.

    One tomato.

    Half sweet pepper.

    A teaspoon of wine vinegar.

    To taste add to the salad: pickled ginger root, lettuce.

Tomato, pepper and salmon are cut into cubes, the egg is boiled and cut into strips, the salad is torn by hand. The ginger is finely chopped. Mix all the ingredients with boiled shrimp, salt and season with vinegar.

Sauces for "Fixing"

For its preparation you will need:

    Chanterelles 0.2 kg.

    Milk not more than 1.5% fat - 125 ml

    Bouillon cube - 0.5.

Stew mushrooms in a small amount of water with the addition of half a bouillon cube. Starch is dissolved in milk and poured into mushrooms, evaporated until the sauce becomes thick. Add salt and pepper.

Desserts for "Fixing"

Pancho by Dukan (cake)

To prepare a biscuit, you need the following products:

    One egg.

    Oat bran ground into flour - two tablespoons, and wheat bran - a tablespoon.

    A teaspoon of cocoa with a fat content of not more than 12%.

    A teaspoon of baking powder for dough.

    Sugar substitute is added to taste.

To prepare the cream, you will need products such as:

    Soft cottage cheese, lemon zest and juice, sugar substitute and vanillin. All products are added to taste.

The egg is beaten until foam is formed, sugar substitute, bran, baking powder, cocoa are added. Bake the dough in the oven. To prepare the cream, you just need to mix all the ingredients and cool them in the refrigerator. When the biscuit is ready, it is cut into 2 layers, smeared with cream and put in the refrigerator for impregnation.

Dukan egg chocolate pie

For its preparation, you will need products such as:

    Three eggs.

    10 g of cocoa with a fat content of not more than 12%.

    Nutmeg 1/3 teaspoon.

    Add a sugar substitute to taste.

Thoroughly mix the yolks, sugar substitute and cocoa. Proteins are whipped until foamy. Mix all ingredients, add nutmeg. Bake in the oven at 180 degrees for 10 minutes.

Dukan chocolate (universal recipe)

To prepare the dessert you will need:

    Two teaspoons of 0% fat milk.

    Two tablespoons of cocoa 12% fat.

    8 teaspoons of milk with a fat content of up to 1.5%.

    To taste, add to chocolate, sweetener, flavoring and spices.

Place all ingredients in a microwave-safe dish and mix thoroughly. Put in the microwave and turn it on for 10 seconds. You need to heat the mixture until it becomes thick. Every 10 seconds you need to stir the chocolate with a whisk. It will take a total of about a minute (50-60 seconds) to cook the dish.

Cottage cheese marshmallow according to Dukan

To prepare it, you will need the following products:

    Cottage cheese with 0% fat content - 0.25 kg.

    Milk with a fat content of 1.5% - 0.2 l.

    Tablespoon of gelatin.

    Flavoring and sugar substitute to taste.

Gelatin is soaked in milk. After 15-30 minutes, put the milk on the fire and heat it up, but do not bring it to a boil. Sugar substitute and flavor are added to milk. Pour the warmed milk into the curd and whisk thoroughly. Pour into molds and cool. You can serve the dish after half an hour.

Ducan's diet. Chicken breast with different fillings in the oven

Emergency help for sweet tooth - the simplest recipe for sweets a la milk chocolate

Recipes for Phase 4 "Stabilization"

Recipes for the Stabilization phase will need to be prepared for the rest of your life, so they should be taken as a basis. Otherwise, the extra pounds will come back very quickly.

It is necessary to eat properly throughout the week, only twice in 7 days the author of the technique allows you to arrange a "belly holiday". If you cook according to the above recipes, then the weight will not be added, which means that the figure will remain in great shape. It is important to ensure that the menu contains mainly dishes containing protein, but it is best to refuse starchy foods.

Soups for the "Stabilization" phase

Mushroom puree soup according to Dukan with herbs

To prepare the dish, you will need the following food set:

    Mushrooms (champignons) - 0.2 kg.

    Chicken broth - 0.6 l.

    Onion head.

    0.3 l of milk with a fat content of not more than 1.5%.

    Two stalks of celery.

    A pinch of thyme.

    Tablespoon of cornstarch.

    Salt, ground black pepper, green onions are added to taste.

Stew finely chopped onions, celery and thyme in milk in a thick-walled saucepan. After 5 minutes, mushrooms are added to the vegetables and kept under the lid for another 10 minutes. Then the remaining milk and broth are poured into the pan, the soup is salted and peppered. Cook for 10 more minutes.

Separately, starch is diluted in water and poured into the soup in a thin stream, stirring constantly. Cook the soup for another 10 minutes, until it becomes the desired thickness.

Gazpacho soup according to Dukan from pumpkin and champignons

In order to prepare the dish, you need the following food set:

    0.8 kg pumpkin.

    0.15 kg of champignons.

    Two heads of onions.

    Four cloves of garlic.

    Liquid cottage cheese with 0% fat content - 150 g.

    Chicken broth - 1 l.

    Thyme - 10 g.

    Salt and pepper are added to the soup to taste.

The peel is removed from the pumpkin, cut into small pieces, put them on a baking sheet along with chopped onions and garlic, salt and add a little water. Bake vegetables in the oven for half an hour at a temperature of 200 degrees.

The champignons are cooked until half cooked.

Vegetables are introduced into a saucepan with mushrooms, thyme is added, boiled for another 15 minutes. Then bring the soup to a puree state in a blender. Cottage cheese is added to the finished dish, salted and peppered, diluted with chicken broth. Served on a plate with toasted Dukan.

Ukrainian green borscht

For its preparation, you will need products such as:

    Two liters of water.

    0.3 kg of potatoes.

    Sorrel - 1 bunch.

    Onions and carrots - 1 vegetable each.

    Three boiled eggs.

    Greens (dill, onion, parsley), pepper and salt to taste.

Bring the water to a boil and dip the potatoes into it, cut into cubes. Grated carrots and chopped onions are fried in a pan. Enter the vegetables in a saucepan to the potatoes, add finely chopped sorrel, salt and pepper. When the sorrel becomes not as bright as at the beginning of cooking, add the rest of the greens to the soup and boil for 10 minutes. Decorate the soup with half a boiled egg.

Salmon and shrimp soup (Dukan-miso recipe)

To prepare the soup, you will need products such as:

    Cleaned shrimp and salmon fillet.

  • Salt and soy sauce.

    Dill, parsley and green onions.

All products are taken to taste. The fish is placed in boiling water, salted, then shrimps and strips of nigiri are sent there. Immediately remove the pan from the heat, pour in a little soy sauce and add herbs to taste.

Dukan tomato soup with mussels

To prepare the soup you will need the following products:

    Four tomatoes.

    Carrots and onions - 1 vegetable each.

    Bunch of basil.

    Dry white wine - 6 tablespoons.

    Two cloves of garlic.

    Frozen mussels - 0.2 kg.

Onions and carrots are chopped and fried in a pan.

Remove the skin from the tomatoes. Two tomatoes and half a bunch of basil are added to the onions with carrots. Fry for a few more minutes, cool and bring to a puree state with a blender. Transfer the mixture to a saucepan, pour in 2 cups of water and bring to a boil. Then wine is poured into the soup, mussels are introduced.

The remaining tomatoes are cut into strips, finely chopped garlic and basil, added to the soup, boiled for another 10 minutes.

Second courses for the "Stabilization" phase

Stuffed Peppers in a Hurry

For their preparation, you will need products such as:

    Red bell pepper - three pieces.

    Boiled eggs - 3 pieces.

    0.3 kg of cheese.

    Du mayonnaise.

    Garlic - 3 cloves.

Eggs and cheese are rubbed on a grater, garlic squeezed through a press is added to them, seasoned with mayonnaise. Peppers are stuffed with the resulting mixture and cut into rings. Put in the refrigerator to cool the rings.

Baked champignons

For their preparation, you will need products such as:

    10 large mushrooms.

    0.15 kg of cheese.

    One head of onion.

    Two tablespoons of sour cream.

    A teaspoon of vegetable oil.

    Pepper, herbs and salt.

Onion and mushroom legs are cut, fried in oil, salted and peppered. Add sour cream, cheese and herbs to them, cool the resulting mass. This stuffing is spread in mushroom caps, sprinkled with grated cheese and baked in the oven for 20 minutes.

Ratatouille according to Dukan

For its preparation, you will need products such as:

    Tomatoes - 6 pcs.

    One zucchini and one bell pepper.

    4 cloves of garlic.

    Onion head.

    Tablespoon of Provence herbs.

    Dill and parsley are added to taste.

Two tomatoes, paprika and onion are cut into cubes, fried in a pan. Spread these vegetables in a baking dish at the very bottom. Place the remaining tomatoes and zucchini, cut into circles, on top. Sprinkle vegetables with salt, spices, chopped garlic and herbs. Cover the dish with foil and bake for an hour at a temperature of 180 degrees.

Julien according to Dukan from champignons

To prepare the dish, you will need products such as:

    Champignon mushrooms - 500 g.

    Onion head.

    Cottage cheese with 0% fat content - 0.17 kg.

    Corn starch - a tablespoon.

    A tablespoon of soy sauce.

    Ground porcini mushrooms - a teaspoon.

    Salt and pepper are added to taste.

Mushrooms and onions are finely chopped, fry the onion in a pan until it acquires a golden hue. Then champignons are added to it, and when half of the liquid from the mushrooms has evaporated, dry porcini mushrooms, soy sauce and pepper are added. Simmer another 8 minutes. Separately mix starch and cottage cheese, add to the pan. They heat, but do not boil, then turn off the gas.

Salads for "Stabilization"

To prepare the salad, you will need the following products:

    Boiled chicken breast - 100 g.

    Pickle.

    Boiled chicken eggs - 3 pcs.

    Boiled carrots.

    Boiled potato.

    Peas from a jar - 100 g.

    Du mayonnaise, salt, pepper, herbs to taste.

All products are cooled, cut and mixed. Salt, pepper, herbs and mayonnaise are added to the salad.

Pickled mussels

For their preparation, you will need products such as:

    0.4 kg of mussels.

    Olive oil - a teaspoon.

    Sugar substitute - a teaspoon.

    Bay leaf - 1 pc.

    Six cloves of garlic.

    Tablespoon of vinegar.

    Juice of half a lemon.

    A bunch of parsley.

    A teaspoon of salt.

    Pepper to taste.

All products are mixed, mussels are added to the resulting marinade. Put on fire and bring to a boil, turn off the gas. After cooling, greens are added.

Tuna Salad according to Dukan "Nicoise"

For its preparation, you will need products such as:

    One egg.

    One bell pepper and one tomato.

    A can of canned tuna in its own juice.

    Green beans - 100 g.

    Half a teaspoon of mustard.

    Lemon juice, green onions, black pepper are added to the salad to taste.

Beans and eggs are boiled. Put chopped egg, tomatoes, peppers, tuna on lettuce leaves. To prepare the sauce, you will need to mix tuna juice, lemon juice. Drizzle over salad; sprinkle with green onions.

Zucchini rolls with herbs

For their preparation, you need products such as:

    Cottage cheese with 0% fat content - 100 g.

    Two zucchini.

    50 g green onions.

    80 g of cheese with a fat content of not more than 7%.

    Lemon juice - 3 teaspoons.

    Two cloves of garlic.

    Dill and ground black pepper are added to the dish to taste.

Zucchini is cut into thin "tongues", boiled in boiling water for 2 minutes. Cheese is mixed with cottage cheese, spices, dill, onion, garlic and lemon juice, cooled zucchini is smeared with this composition and rolled up in the form of rolls. Served cold.

Sauces for "Stabilization"

Greek sauce "Tzatziki" with pickles

To prepare the sauce, you need products such as:

    0.3 l of yogurt with 0% fat.

    Five gherkins.

    A clove of garlic.

    A bunch of parsley and dill.

    Salt and pepper to taste.

Cucumbers are crushed, garlic is passed through a press, greens are finely cut, all components are combined with each other. Salt and pepper the resulting mixture.

Desserts for "Stabilization"

chocolate roll

For its preparation, you will need products such as:

    Egg - 4 pcs.

    Baking powder - a teaspoon.

    Flour - 100 g.

    Honey - 150 g.

    Cottage cheese soft fat-free - 200 g.

    Cocoa - a tablespoon.

    Nuts - 50 g.

    Sugar substitute and vanillin.

Proteins are whipped until foamy. The yolks are mixed with honey and vanilla, flour and baking powder are added to them. Then the protein foam is gently injected. Distribute the resulting mass on a baking sheet and bake at a temperature of 180 degrees for a quarter of an hour.

Cottage cheese is beaten with a sugar substitute and cocoa, the cooled roll is greased with this cream, sprinkled with nuts.

Quick Goji Cupcake Recipe

For their preparation, you will need products such as:

    Oat bran - two tablespoons.

    Wheat bran - a tablespoon.

    Fat-free cottage cheese (150 g), yogurt - 3 tablespoons (fat content is also zero).

    Half a teaspoon of yeast.

    A tablespoon of cocoa with a fat content of 12%.

    Goji - 2 tablespoons.

    Baking powder - half a teaspoon.

    Sugar substitute.

Mix all the ingredients, pour into molds and bake in a microwave oven at high power for 7 minutes.

Candies Dukan chocolate

You will need the following products:

    Skimmed milk - 6 tbsp. l.

    Liquid milk with a fat content of 1.5% -20 ml

    Cocoa with a fat content of 12% - 3 teaspoons.

    One egg.

    Sugar substitute.

Beat the egg, milk and sugar substitute with a blender. Mix all dry products in a separate bowl and gradually add to the egg mixture, shake thoroughly. Pour into a mold and chill in the freezer, but do not freeze.

Dukan pancakes with corn starch

  • 75 ml of milk with a fat content of up to 1.5%.

    Yogurt with a fat content of 0% - 3 tablespoons.

    Starch (corn) - 2 tablespoons.

    A teaspoon of baking powder.

    Powdered milk with 0% fat content - 4 tablespoons.

Mix liquid milk with starch. Add eggs, yogurt and baking powder to the mixture, add milk powder. Fry pancakes in a pan with a little oil.

Cottage cheese casserole in the multicooker "Dukan"

To prepare the dish, you need the following products:

    Five eggs.

    0.8 kg cottage cheese with 0% fat.

    Corn starch - 2 tablespoons.

    Sugar substitute - 15 tablets.

    Half a teaspoon of baking powder.

Mix cottage cheese with yolks, starch and baking powder. Beat egg whites until foamy, add sugar substitute to them. Combine the two masses, bake in a slow cooker for an hour and a half. Open the multicooker after complete cooling.

Napoleon according to Dukan (quick cake recipe)

To prepare a dessert, you need the following products:

    For the cakes: 3 eggs, cornstarch (3 tbsp), sugar substitute (5 tablets) and a pinch of vanilla.

    All components must be mixed with a blender and baked from the resulting dough 6 thin pancakes in a pan.

    For the cream: dry milk with 0% fat content (3 tablespoons), corn starch (tablespoon), milk with a fat content of 1.5% (0.2 l), sugar substitute (10 tablets).

Mix all the dry ingredients, heat the milk, add the dry mixture to it. Remove to microwave for 20 seconds. Stir the cream until thickened for 2 minutes, cool.

All cakes are smeared with cream, the cake is decorated with berries or kiwi slices.

Chicken liver pie

Dukan Chocolate Sausage Recipe


Education: Diploma of the Russian State Medical University N. I. Pirogov, specialty "Medicine" (2004). Residency at the Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).

The Dukan diet is an effective and safe method of dealing with extra pounds. The author of the methodology created a table that indicates the time interval for each stage. Based on the recommended products, a daily menu has been developed. Judging by the reviews of people who have tried this food system, the recipes given are easy to prepare.

The Dukan Diet is a nutritional technique developed by the famous French nutritionist Pierre Dukan. It is based on the principle of the gradual introduction of protein products into the diet. The Dukan Diet has 4 stages. Phases 1-2 contribute to active weight loss, the next 2 - consolidate the result, preventing the gain of extra pounds after the end of the course.

The essence of the popular method is that by consuming predominantly protein foods, the body learns to extract energy from fat. As a result, weight loss occurs due to a decrease in the amount of fatty tissue. At the same time, muscle mass is fully preserved. The doctor has developed a special menu that allows you to diversify your diet thanks to 100 healthy protein products.

Menu for every day in the table

The Dukan diet consists of 4 stages:

  1. Attack. Suggests rapid weight loss.
  2. Alternation (cruise). The alternate use of protein and protein-vegetable dishes, due to which the desired body weight is achieved.
  3. Consolidation. Fixing the achieved result.
  4. Stabilization. Return to the usual diet with the obligatory and indefinite observance of three simple rules (one protein day per week, walking daily for 20 minutes and eating 3 tablespoons of oat bran).
days / meals Breakfast Lunch Dinner afternoon tea Dinner
Monday Omelette of 2-3 proteins with pieces of chicken filletKefir 0% fat with branSoup with turkey breastUnsweetened cheesecakesBaked chicken breast with natural spices
Tuesday Low-fat cottage cheeseYogurt with branStew with sesame seeds and garlicCottage cheese casseroleFish baked with herbs
Wednesday Protein omelette with ham piecescheesecakeSoup with boiled chicken meatLow-fat kefir with branSeafood in cheese sauce
Thursday Boiled egg white salad with herbshard cheeseSpinach soup with turkey filletYogurt with branBraised fish fillet with cheese
Friday Protein omelette with ham slicesKefir with branearQuail egg salad with hard cheesePoultry cutlets in creamy sauce
Saturday Mogul-mogul with branFish fingersSpinach casserole with soft cheeseCurd 0% fatSalad "Sea cocktail"
Sunday Protein omelet with cheeseYogurt with branChicken soup with meatballsCurd pancakesTurkey roll

Adhering to this nutrition system, you should follow the general recommendations of a French nutritionist:

  • limit the consumption of sugar, salt;
  • be sure to drink at least 2 liters of pure water per day;
  • exclude refined fats, canned food, marinades from the diet;
  • coffee, tea, vegetable juices, mineral water, herbal infusions without sweetener;
  • give up alcohol.

It is also important to completely eliminate oil from the diet. Products are recommended to be baked in special bags, fried in a pan with a non-stick surface, steamed.

Attack

Phase "Attack" involves the use of products of protein origin with a low percentage of fat and the amount of carbohydrates. The Dukan Diet allows you to eat protein foods without restrictions. Therefore, they are good to eat as a snack. Thanks to proteins, the energy received from food is released gradually, which prevents spikes in blood glucose levels.

Table of allowed foods that you can eat when you feel hungry.

Name Fat content, in %
VealYoung, lean
Ham4
Offal (liver, chicken hearts, beef kidneys, heart)15
Fishlean
Skinless poultry meat10
Cottage cheese0
Kefir0
Soft cheese35
hard cheese40
Milk0
Seafood12
Caviar20

Using the listed products, you can easily create a varied menu for 7 days. It is important not to forget about oat bran, which should be consumed daily in an amount of at least 1.5 tbsp. l. Chicken eggs should be limited. No more than 2 pieces are allowed per day. To quickly achieve the desired result, it is better to eat only proteins in the first week.

Getting rid of extra pounds to a greater extent occurs during this period. Its duration is 7 days. With obesity, the duration can be increased to 10.

Cruise (alternating)

The "Alternation" phase involves alternately maintaining protein and protein-vegetable days. If you want to lose more than 10 kg, the alternation does not occur according to the standard 1/1 scheme, but at an interval of 3 days (3/1). At 15 kg - 4/1, 20 and more - 5/1.

It is necessary to exclude products containing carbohydrate compounds, starch:

  • potato;
  • cereals;
  • pasta;
  • legumes (beans, peas, lentils, etc.);
  • olives, olives.

Avocados are also excluded due to their high fat content.

Allowed products that will allow you to create a tasty and healthy menu for every day:

  • chicken eggs, quail;
  • lean meat, fish;
  • soy cheese;
  • spinach;
  • string beans;
  • all varieties of cabbage;
  • zucchini;
  • tomatoes;
  • cucumbers;
  • pepper;
  • garlic;
  • greenery.

Duration is determined by the number of extra pounds. When the weight loss slows down, it's time for the next phase. At the end of the second stage of the Dukan diet, most people manage to achieve their goal and lose weight.

Anchoring

The main goal of the stage is to fix the result obtained. At this time, do not expect rapid weight loss. The duration of the period is determined based on 10 days for each lost kg.

Added to the diet:

  • one unsweetened fruit per day (exception - grapes, banana, figs);
  • cheese - up to 40 g;
  • oat bran - up to 2.5 tbsp. l.

The third stage involves two pleasant moments:

  1. Portion of starchy foods.
  2. Feast of the belly.

The week is conditionally divided in half. In the first part it is allowed to eat:

  • several potatoes baked in their own skins, foil;
  • buckwheat, rice - no more than 125 g;
  • serving of pasta durum.

The feast of the belly implies the use of any ingredients. However, it is necessary to follow the rule - the total amount is limited to the first, second, dessert course, each of which does not exceed the average portion.

The diet of one day in the middle of the week should consist exclusively of protein foods. On the advice of Dr. Dukan, it is best to choose Thursday.

Stabilization

The main part of the Dukan diet is over. The desired result is fixed. It's time to get back to normal. After going through the first 3 stages, you can notice how eating habits have changed, the degree of self-control regarding food has increased.

To maintain a minimum weight, you must:

  • remember the restrictions on sweet, starchy foods;
  • daily use 3 tbsp. l. bran;
  • on Thursdays, eat only protein foods;
  • drink enough water;
  • take long walks.

This phase becomes a way of life if there are no medical contraindications.

Dukan Diet Recipes

The main phase of the Dukan diet in relation to achieving the first results is the first - attack. In the first week, it is recommended to use simple products, such as sour-milk drinks, cheeses, eggs. Heat treatment requires meat and fish.

Diet turkey dish:

  • wash the loin;
  • cut into cubes of 2-3 cm;
  • roll in natural spices;
  • bake in a special bag at a temperature of 180 degrees, 20 minutes.

It should be remembered that the dietary recipes of this stage do not involve the use of oil or other fats.

Alternation is considered a tastier period due to the introduction of vegetables into the diet. In BO day you can cook cheese casserole with spinach. For this you will need:

  • spinach greens - 300 g;
  • egg white - 1 pc.;
  • cottage cheese - 0%
  • bran - 3 tbsp. l.;
  • salt, spices - optional.

Chop greens. You can add dill for taste. Protein beat with salt. Cottage cheese thoroughly knead, mixing with bran. Mix dry ingredients, immerse in a ceramic or glass form. Pour in the egg, sprinkle with spices. Cook in a preheated (up to 180 degrees) oven for 20-25 minutes.

For the best effect, it is recommended to use popular among athletes protein shake. It can be drunk at any time, but the most suitable moment is in the morning on an empty stomach or after a workout. Cocktails are easy to make on your own.

To do this, you need to mix:

  • 100 g of cottage cheese;
  • 200 ml of kefir or yogurt;
  • bran.

You can also add spinach, cucumber, fresh herbs. The drink will satisfy your hunger and allow you to lose weight comfortably.

Effective weight loss is the result of a conscious and rational approach to food and lifestyle. Therefore, the final stage of the known nutritional system lasts for many years.

Everyone knows that the Dukan diet menu for every day is presented by Dr. Pierre Dukan. He argues that the diet will help achieve optimal body weight and maintain it throughout life. What are the features of the "Attack" phase? What are the disadvantages of the Dukan diet? What is the daily menu everyone is talking about? You will learn about all this in this article.

Dukan diet menu for every day. To date, the Dukan diet is number one in the world. She has helped millions of people around the world lose weight, including celebrities such as Jennifer Lopez and Kate Middleton.

From now on, you do not need to exhaust yourself with constant calorie counting or severely restrict your diet. Dukan's innovative method is that you can eat absolutely anything while on a diet!

The essence of the Dukan protein diet

What is the popularity of the French diet? The basis of the Dukan weight loss system is a protein diet and a sharp restriction on the intake of carbohydrates and fats. Already in 3-4 days you will feel the effectiveness of a phased weight loss system. Many Hollywood stars have acquired a chiseled figure "Barbie", thanks to a well-coordinated diet for weight loss of the famous diet and exercise. Penelope Cruz, Jennifer Lopez, Prince William's wife own stunning silhouettes after losing weight with the diet of the French doctor Dukan.

Dukan Diet - detailed video information about the diet

If you think that the Dukan diet is the strictest food system, then this is a deep personal delusion. Losing weight, you will not feel the feeling of hunger that always reminds you of your existence. The diet of the French diet includes a lot of "protein" products, and protein, as you know, is the "building material" of every cell in our body. And one more important feature of the Dukan weight loss system: the lost kilograms after applying the diet do not return for several years!

Features of nutrition according to Dukan

The diet gained worldwide popularity in 2000 after the publication of the book "I Can't Lose Weight". In it, the little-known French doctor Pierre Dukan explained why it is extremely difficult for some people to lose weight, and why he quickly returns after strict diets.

According to Dukan, the human body contains a certain supply of cells that can store fat. This amount is different for each person, some fat cells have more, others have less. For those who "own" a large supply of such cells, the chances of gaining excess weight are much higher. In addition, when a fat cell is not able to contain the fat it has accumulated, it begins to divide. And the amount of adipose tissue increases exponentially.

The Four Phases of the Dukan Diet

  1. Attack - the main weight loss, lasts up to five days;
  2. Alternation - continuation of weight loss, lasts until the desired result, possibly several months;
  3. Consolidation - fixing the results, the duration is calculated according to the formula ten days for each kilogram of weight lost;
  4. Stabilization - the preservation and maintenance of results throughout life.

Each phase has its own list of products. The intensity of weight loss is determined by the observance of the main principles of the diet.

Attack - the first phase of the diet

Doctors consider this stage the most dangerous for health. Pierre Dukan himself agrees with the general opinion, therefore he gives clear recommendations for its observance. First phase. Attack | Ducan's diet.

  1. Calculate excess weight. To calculate the weight, you can use the free calculator, which is available on the Dukan official website. The calculation is carried out in the form of filling out a questionnaire. After entering the data, an email with the information of interest will be sent to your e-mail. Averaged data can also be obtained independently. To do this, it is necessary to subtract one hundred for men and one hundred and ten for women from height in centimeters. Thus, the weight for a woman with a height of 164 cm should be 54 kilograms;
  2. Stick to the "Attack" phase for no more than the recommended period. There is a widespread belief that in this phase a person can immediately reach the desired weight. This is not only impossible, but also dangerous! During the “Attack” it takes from one to six kilograms, the Dukan diet menu for every day begins to work correctly. Observe the duration of the phase according to the table.
  • If you are overweight according to the calculator up to 5 kg, then the duration of this phase of the diet for you is 1-3 days;
  • Overweight - from 5 to 10 kg. - duration of the "Attack" phase - 3-5 days;
  • Overweight 10 kg. and more - the duration of the phase is 5-7 days (up to a maximum of 9 days).

Please note that even though significant obesity is on the first stage of the Dukan diet for more than 10 days is prohibited. It is important to understand that the purpose of this stage is not to quickly lose weight by the maximum number of kilograms, but to launch the mechanisms of fat breakdown in the body.

Control your condition. The danger of the stage is the use of only animal proteins. This places a high strain on the kidneys and causes dehydration. According to a number of experts, the rapid weight loss of the first week of the diet is based on this. It has a motivating effect, demonstrating that the weight begins to decrease.

At this stage, it is important to drink a lot. Drink at least one and a half liters of fluid per day.

Eat oat bran. Take one and a half tablespoons of the product per day with plenty of water. It can be either a snack or a meal replacement.

Why does the Dukan Diet menu for every day for weight loss start with proteins? Its author believes that animal proteins are the optimal food for humans. Our body has been familiar with it since ancient times, and modern fast foods, sweets are not acceptable, since their formulas are foreign to our body.

In addition, proteins are among the most difficult to digest foods. The body spends an incredible amount of energy on their digestion, which eliminates the possibility of converting excess calories into adipose tissue. It is only important to get pure protein, without fat or with a minimum amount of it.

Allowed products on "Attack"

  1. Lean meat: veal, beef, horse meat (with the exception of entrecote and beef sirloin), rabbit. Pork up to 6% fat - not often! Lamb is prohibited;
  2. Offal: liver of beef, veal and poultry, kidneys and veal tongue, tip of beef tongue;
  3. Eggs. Up to two yolks per day. Protein - unlimited per day. If you have high cholesterol, eat no more than 3-4 yolks per week;
  4. Skimmed dairy products 0%: cottage cheese, natural yoghurts, kefir, natural, powdered milk (do not exceed 3 tablespoons per day);
  5. Poultry (skin should not be used). A bird with a flat beak is excluded - a goose and a duck;
  6. Lean ham (no pork skin). Fat content from 2 to 4%;
  7. All fish, without exception: fresh or smoked, fatty, canned in its own juice.
  8. Any crustaceans and mollusks.

All these products must be prepared without fat. You can use them without any restrictions in quantity and at any time of the day. Forget counting calories!

72 Protein Foods for the Attack Phase of the Dukan Diet

Some additives are allowed in reasonable amounts:

  • Tomato paste (no sugar) up to 2 tablespoons;
  • Rosehip decoction (from 2 tablespoons of berries);
  • Gelatin, agar-agar, baking powder (baking powder), yeast;
  • Coffee, tea, herbal teas;
  • Crab sticks (no more than 8 per day);
  • 1 tbsp paraffin oil. You can use it as a salad dressing. It is advisable to dilute with carbonated water. Do not heat or use for frying;
  • Lemon as a condiment (do not drink like lemonade and do not eat like a fruit);
  • Diet Cola and other diets. beverages;
  • Isomalt - 15 g;
  • Vinegar (balsamic or any other to your taste), soy sauce;
  • Vegetable oil (olive / rapeseed) 1 coffee spoon;
  • Gluten - 2 tbsp. l. in a day;
  • Cumin, parsley, onions (no more than 1.5 onions per day) and other spices and herbs;
  • Low-carb, low-fat protein shakes/powders;
  • Sugar substitutes (0 kcal), except for fructose, glucose and sorbitol, etc.;
  • Inulin - 15 g;
  • Salt and mustard in moderation (they tend to retain water in the body);
  • Gherkins (2 pieces a day depending on the size) are allowed as seasoning for dishes.

During the first phase, dry mouth or bad breath may occur. Don't be scared, this confirms that you are on the right track.

It is necessary:

  1. The Dukan diet menu for every day involves a daily walk for 20 minutes and exercise;
  2. Eat 1.5 tablespoons of oat bran per day. With intolerance to bran, you can use 1.5 tbsp. buckwheat (dry). Use with caution, because buckwheat and bran differ in their nutritional properties and are absorbed by the body in different ways. Due to excess of the norm, there may be stagnation. Cook buckwheat at your discretion (you can boil it in water, milk or steam it);
  3. Be sure to drink at least 2 liters of water per day (coffee and tea are included in these 2 liters).

Dukan diet menu for every day, table

Monday

  • Breakfast: Omelet with meat, coffee.
  • Dinner: Cod fish soup, bran bread.
  • afternoon tea: Curd.
  • Dinner: Meat baked in foil, green tea.

Tuesday

  • Breakfast: Whole cottage cheese, bran bread.
  • Dinner: Meat soup with quail eggs.
  • afternoon tea: Low fat yogurt
  • Dinner: Fish stewed in its own juice.

Wednesday

  • Breakfast: Fried eggs, herring or slightly salted salmon, coffee.
  • Dinner: Meat cutlets without onion and bread, yogurt.
  • afternoon tea: Kefir.
  • Dinner: Boiled squid.

Thursday

  • Breakfast: Crispbread with bran and melted cheese, strong tea.
  • Dinner: Soup with pieces of fish.
  • afternoon tea: Cottage cheese casserole, tea.
  • Dinner: Baked chicken fillet, kefir.

Friday

  • Breakfast: Boiled eggs, kefir.
  • Dinner: Fish cutlets without onion and bread, yogurt.
  • afternoon tea: Milk, bread with bran.
  • Dinner: Braised beef tenderloin, tea.

Saturday

  • Breakfast: Fried eggs, coffee.
  • Dinner: Meat soup with meatballs.
  • afternoon tea: Yogurt, oat bran.
  • Dinner: Stewed mussels, tea.

Sunday

  • Breakfast: Whole cottage cheese, coffee.
  • Dinner: Soup with fish pieces, yogurt.
  • afternoon tea: Cottage cheese casserole or syrniki, kefir.
  • Dinner: Meat cutlets, yogurt.

You can change the products on the menu at your discretion, replacing meat with fish dishes, using cottage cheese in its pure form and in casseroles, cheesecakes. The diet does not indicate fluid intake, but you should remember that between snacks you should drink plenty of water, at least one and a half liters per day.

Dukan Diet Recipes

Recipe 1. Turkey stew with zucchini for weight loss according to Dukan (Dukan diet menu for every day)

Compound:

  • Breast fillet - 600-650 g;
  • Dill, rosemary to taste;
  • 1 onion;
  • Medium zucchini;
  • Half a small carrot;
  • Salt.

Cooking:

Stew the diced zucchini in a frying pan with a little water under the lid. Cut the fillet and add to the pan. Grate the carrots and also place them with the turkey zucchini. Add salt and seasonings. Simmer until done.

Recipe 2. Diet pancakes from cottage cheese according to Dukan.

Compound:

  • Egg - 1 pc.;
  • Low-fat cottage cheese - 2 tbsp. l.;
  • Curd mass - 100 g (without sugar);
  • Sugar substitute - to taste, cinnamon.

Cooking:

Blend all ingredients in a blender. Heat a frying pan, put some oil on it and pour some dough. Bake the pancakes covered: fry each side for 2 minutes. Spread the cooled pancakes with soft cottage cheese and fold them into a “cake”. Sprinkle with cinnamon and serve a savory dish to the table, the Dukan diet menu for every day is now always with you.

Recipe 3. Fragrant pie with chicken and greens during the diet.

Compound:

  • Egg whites - 4;
  • Cottage cheese - 300 g;
  • Chicken fillet - 300 g;
  • Dried herbs (onions, dill);
  • Kefir - 150 ml;
  • Spices (garlic, turmeric, red pepper and ginger);
  • Salt - 0.5 tsp.

Cooking:

Whisk the egg whites with salt. Pass the cottage cheese, spices through a sieve until smooth. Add half of the fillet to the contents and beat with a blender.

Cut the remaining chicken into pieces and mix with curd-kefir mass. At the end, enter the proteins. Pour the dough into a mold and sprinkle with herbs. Bake in the oven on medium heat for 35 minutes.

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