Dukan diet - phases, menu for every day, tables, recipes

Every modern girl dreams of a beautiful, slender figure, but she doesn’t always have enough time and energy to exercise in gyms, fitness centers, and constantly following the principles of proper nutrition is often costly and financially difficult. Over time, extra pounds still accumulate, and fitting into your favorite dress or jeans is not as easy as before. Maybe it's worth buying something in size? No, it's best to work a little on your figure!

The Dukan diet is a real lifesaver for those who do not want to put in a lot of effort, but want to get excellent results within a short period of time. The famous French doctor created a unique technique, which, thanks to its amazing effect, has gained incredible popularity all over the world. By following it, you will quickly lose unnecessary pounds, consolidate the result without serious physical activity and hunger stress. But more about everything.

The essence of the Dukan diet

The Dukan diet consists of 4 stages, each of which has its own list of permitted and prohibited foods. The task of any stage is not only to get rid of kilograms, but also to consolidate the result.

The essence of the Pierre Dukan diet for weight loss consists of the following principles:

1. There is no need to struggle with reducing the number of calories you consume. The doctor assures that this leads to short-term results. Once you return to your usual diet, the lost kilos will quickly return. The basis of the menu should be quickly digestible foods.
2. The diet of a nutritionist is the antithesis of strict mono-diets. You can include a variety of foods in your diet: meat and fish, vegetables, cereals. The total number of permitted options is more than a hundred. Therefore, you will not have to suffer from hunger during the day.
3. You need to eat oat bran every day. They will cleanse the body well of toxins, waste and feces. The amount of bran is 1.5-3 tbsp, which should be washed down with water.
4. Exercise should become a good habit every day; without exercise, weight loss will stop. It is not necessary to exhaust yourself in the gym; it is enough to take walks, ride a bike, or ski in winter.

Dukan himself described his proposed nutritional system in two words: “Eat and lose weight.” This is why many tolerate food restrictions quite easily, without suffering from a constant desire to snack. In this case, the basis of the menu is protein products; carbohydrates must be completely abandoned.

Criticism of the Dukan diet: what are the disadvantages?

In addition to the positives, the Dukan diet also has its disadvantages. First of all, we invite you to find out why doctors criticize the nutrition system.

So, the first and main disadvantage of the diet, according to experts, is the abundance of proteins in the diet. At an international symposium in 2013, doctor Luris Aronie made a report in which he proved that an abundance of proteins can lead to problems in the functioning of the kidneys and even to their failure. American specialist Professor Walter Longo compares the harm of Pierre Dukan's diet with the harm from smoking.

However, the author of the method himself has responded to such accusations more than once.

“The various studies on the dangers of protein have nothing to do with my diet,” says Pierre Dukan. - I offer protein-rich meals only for a few days, only four, no more than five. I do have a lot of protein-rich foods in my diet, but in addition to them, I recommend eating as many vegetables as possible.”

In addition, Dukan is often criticized for the commercialization of the project. There are at least 20 million adherents of this food system around the world, and dividends to the creator range from 100 million euros per year.

However, such an accusation, naturally, cannot be considered justified, so everyone decides for themselves whether to believe in the Dukan diet.

Keep in mind that there are real medical contraindications to using the Dukan diet. Here they are:

• chronic and acute kidney diseases (pyelonephritis, nephroptosis, renal failure),
• cholecystitis and pancreatitis,
• stomach and duodenal ulcers,
• intestinal dyskinesia,
• gout,
• atherosclerosis,
• pregnancy and breastfeeding,
• childhood and adolescence,
• cholelithiasis.

There are also a number of diseases for which the Dukan diet can be followed only after the permission of the attending physician. This:

• hypertension,
• diabetes mellitus type 2,
• food allergies,
• chronic constipation,
• intestinal atony,
• gastritis.

Back to contents

Phases of the Dukan Diet

The Dukan diet includes 4 phases, each of which has its own lists of permitted and prohibited foods, as well as recommendations for compliance.

Attack

The goal of the “Attack” phase is to get rid of excess weight and burn accumulated fat in the body. The main component of the diet is protein food. It quickly leads to saturation, which allows you to reduce portion sizes. The body expends more energy to digest food than it receives from it. This is why weight loss begins.

The duration of the stage depends on what result is needed:

1. Up to 10 kg – 4 days.
2. Up to 15 kg you will have to hold out for 5 days.
3. Up to 20 kg – 6 days.
4. Up to 30 kg – a week.

If you want to lose up to 5 kg, 3 days of “Attack” is enough.

In addition to including stage-appropriate products in the menu, you need to drink 1.5 liters of mineral water, and also consume 1.5 tbsp daily. bran.

Alternation

Alternation is the longest stage, its duration depends on how quickly the desired result can be achieved. The menu, in addition to protein-rich foods, includes vegetables. You can eat them raw or boiled. The peculiarity of the phase is that protein days alternate with mixed days. If the goal is to lose weight up to 10 kg, then alternate day after day. If you want to lose up to 20 kg - 2 days later. For those who want to lose weight by 30 kg or more - 3 through 3. The consumption rate of bran increases to 2 tbsp. To improve performance, you should do morning exercises.

Consolidation

Consolidation is a stage that involves continuing weight loss, as well as consolidating the results obtained. The menu is becoming more and more diverse. The loss of kilograms is no longer so noticeable - about 0.4 kg weekly. The duration is determined as follows: the number of lost kilograms increases by 10. For example, if you managed to lose weight by 8 kg, the “Consolidation” stage will last 80 days.

Stabilization

Stabilization is a lifelong stage; it is not even a diet, but a culture of eating, aimed at maintaining the body in ideal condition without compromising health. Correct adherence to the principles will help maintain the achieved results. Every day you need to eat 3 tbsp. bran, do not forget about physical activity, refuse the elevator. Every week you need to arrange a protein fasting day (the menu corresponds to the “Attack” stage).

Cruise phase (alternating)

At this stage, we alternate days of pure protein (PW) + protein-vegetable (VP). Healthy weight loss is up to 2 kilograms per week. Read more about the alternation stage in the article “Dukan Diet Stage 2.”

Example menu 1 BW/1 BO. Feel free to mix and match different recipes. And also create your own. And write your recipes in the reviews of this article.

Dukan diet - detailed menu for every day for the cruise phase:

Caesar salad Dukan style

Take 1 egg white, boiled chicken, 1 tomato, lettuce, half a red onion, ducany bread croutons, salt and pepper. Cut the ingredients and season with special mayonnaise. See the mayonnaise recipe above.

This salad is good to take with you to work for a snack.