Ducan's diet

25 March 2024

The Dukan diet is one of the "top 10" diets preferred by millions of people. A diet that gained wild popularity at the beginning of the 21st century, when nutritionist Pierre Dukan published the book "I Can’t Lose Weight. "She was the one who helped thousands of people lose weight and became the best of her kind.

"Attack" (weight loss);
"Alternation" (weight loss);
"Consolidation" (gradual completion of the diet);
"Stabilization" (cessation of the diet);

The difference from many diets is that the amount of food consumed is not limited. Having understood the aspects of the above steps, I will tell you what rules guarantee achieving the goal within the stated time frame.

Principles and rules of the Dukan diet

The method of losing weight, studied and published by a French nutritionist, consists of simple but fundamental things. Only protein foods consumed in the desired quantity are included in daily meals. Since the digestion of proteins (read proteins) is more difficult than the same digestion of fats and carbohydrates, the body spends energy obtained from already accumulated fat. Next, vegetables appear in the diet, enriching the body with fiber and vitamins.

As a result of research, the doctor selected 100 recommended products that help the body stay afloat, obtain the necessary level of nutrients, while helping to lose weight. Any diet is stressful for the body, it takes time to achieve a slim body, so Dukan divided the diet into separate steps, this way we only benefit. Fighting excess weight step by step is much easier than simply stopping eating. But before you start losing weight, you need to be determined to get results, since each stage means following clear rules and promises made to yourself.

Rules for all stages

reduce the amount of salt as much as possible;
drink a lot of water, tea - 2 liters per day or more;
eat protein foods without limiting the quantity and regardless of the time;

The rules must be followed strictly and at each stage, with the exception of a threat to life and health. There cannot be any other exceptions, otherwise the achieved result will quickly disappear or one will not learn to achieve it at all.

Dukan has developed a unique system in which every little detail is taken into account. What do you want? If you spend 30 years doing what you love, you won’t achieve that much. It is his diet that helps to get rid of excess weight forever.

Pros and cons of the Dukan diet

Like any diet, it has several advantages:

In the first steps, excess weight loss occurs due to the fact that the body spends energy on digesting carbohydrates, burning fats for this. The result appears and you want to continue to stick to the diet;
As part of the diet, you are allowed to eat nutritious and healthy foods;
you don’t need to prepare food according to special recipes, you don’t depend on the location, you can stick to the diet while at home, on vacation or during working hours.
you are free from constant calculations, tracking calories, and are also not limited in the time of eating and its quantity.

Unfortunately, the world is not ideal; if there are pros, there will be cons, otherwise there is no question of balance. The disadvantages of this diet are:

high amount of protein in the diet, and this, in turn, increases cholesterol and stress on blood vessels, kidneys and liver;
low fiber content in food (read problems with the intestines and gastrointestinal tract);

If possible, it is best to follow the diet under the supervision of a doctor who specializes in weight loss. Since a lot of protein enters the body, carbohydrate metabolism may be disrupted. The reason for this is the low level of insulin in the human body. Things are serious enough to pay attention to, but if this is not done, serious health problems may arise. To reduce risks during a diet, you need to drink more water, this way the body can more easily remove the results of protein breakdown. You can also take vitamins, or better yet, vitamin complexes, so you can give the body the necessary substances contained in food that cannot be consumed during the diet.

Stages of the Dukan Diet

They are also called the phases of the Dukan diet. As mentioned earlier, the diet is divided into 4 phases: "Attack" – stage 1, short but effective, at the same time labor-intensive. Leads to rapid weight loss, about 2-3 kg per week. More often associated with loss of water in the body, less often with a decrease in fat. Important for motivation. "Alternation" – stage 2, needed to achieve the calculated weight; 72 protein-rich foods and 28 types of vegetable crops are allowed in food. The duration of the stage is calculated based on the amount of weight lost, 1 kg - 1 week. "Consolidation" – stage 3, is necessary to eliminate regression as a result of the diet (read reverse weight gain). The list of permitted foods includes fruits, bread, cheese and products containing starch. 2 days a week you can pamper yourself and eat something forbidden and high in calories. Typically, during the "alternating" and "consolidating" steps, people lose about 400 grams in 7 days. But, given that the diet is still rich in food, the diet becomes not complicated, but on the contrary, excitement appears and you want to stick to it. "Stabilization" – stage 4, you can eat everything without gaining weight, but adhering to simple rules: one day out of seven consists only of protein foods, eat oat bran every day and always take the stairs, no elevators or escalators. Observed throughout life or at your discretion.

The list of Dukan Diet foods does not end at 100 foods. In addition to the list of allowed foods on the "attack" days of the Dukan diet, you are allowed to consume:

Shirtaki noodles, which are made from the root of the konjac plant, from which flour is made, and then products are prepared from it;
oils (olive, sunflower, rapeseed), half a teaspoon each, in the following phases 1 teaspoon each;
Goji, a berry rich in nutrients, can be consumed in 2 tablespoons. phases 1 tablespoon;

When you reach the pre-"Cruise" phase, feel free to add:

corn starch, 1 tablespoon;
cocoa powder, without fat – 7-8 grams;
skimmed milk powder – 30 grams;
soy products, flour, yogurt, milk, sauce;
the lowest fat sour cream you can find;
fruit yogurt, of course without sugar;
sausages with poultry composition – 100 g;
Shirataki noodles;
oils (olive, vegetable, rapeseed), can be added to food during the "Attack" (half a tsp) and "Cruise" (1 tsp), "Consolidation" (1 tbsp) phases;

Bran in general

What is bran? This is the peel, a residue from the production of flour. Sometimes they bring more benefits to the body than flour itself. Their main value is fiber, rich in amino acids and vitamins. A huge plus for them is that they are practically tasteless, and therefore they can be added to salads, baked goods, drinks, fish and meat. If you get bored with one, you can experiment with wheat and rye ones. But here it should be taken into account that their calorie content is already approximately 2 times higher.

Useful properties of bran:

beta-gluten helps reduce the amount of cholesterol in the body, and this is already a huge plus for us, the feeling of heaviness disappears, blood vessels become less clogged;
Selenium content helps protein breakdown;
dietary fiber, which does not dissolve in gastric juice, cleanses the stomach;
its light calorie content reduces the overall calorie value of dishes;
kefir with bran, excellent dinner, feeling full + cleansing the body;

If you have gastritis or have problems with the digestive system and gastrointestinal tract, it is better to consult a doctor before starting a diet, as the diet can have a detrimental effect on your body.

Attack phase

During this phase, the body becomes stressed because only protein is allowed in food. Also, during this phase, the body actively loses weight, so the duration of this phase is limited. If you want to reset:

From 0 to 5 kg. – one, two days;
From 5 to 10 kg. – two, three days;
From 10 to 20 kg. – five, seven days;
From 30 kg. – 7-10 days;

Spending more than 10 days in the "Attack" stage will lead to disastrous consequences. You cannot sit in the "Attack" phase for more than 10 days!

Guide to the Attack phase

We eat only protein foods.
We do not eat fat, we prepare dishes without fat. We refuse foods containing fats.
We drink 2-3 liters of clean water per day.
We eat one and a half to two tablespoons of any of the bran described above.
We quit doing a lot of physical activity, be it the gym, running or something else.
We walk in the fresh air and let our bodies relax.

It is better to start the "Attack" phase on vacation or on weekends. Since the body stops receiving light energy in the form of sugar, a feeling of fatigue may appear. Also at this time, an unpleasant odor from sweat, similar to acetone, may appear. During this phase, try to walk and shower more often. Walking will help you work up an appetite. During the first phase, we eat products from the table, namely the first 72 items.

Ration phase "Attack"

low-fat milk, any;
chicken;
liver;
lean fish;
seafood;
eggs, with yolks no more than 2-3 per day;
juice without sugar, 1 glass per day;

It is worth giving up:

cheese;
fatty meat;
alcohol;
canned and smoked meats;

To enhance the taste of prepared or purchased dishes, you can use sauces, vinegar, seasonings, and other flavor enhancers. Instead of sugar, you can use fructose.

Menu phase "Attack"

Day 1:

Morning – coffee, cheesecakes;
Breakfast – omelet with melted cheese;
Lunch – chicken breast, boiled + sauce;
Afternoon snack – yogurt without sugar;
Dinner – fish cutlets;
Evening – a protein shake with any flavor.

Day 2:

Morning – scrambled eggs + greens, tea with milk;
Breakfast – cottage cheese;
Lunch - soup according to Dukan's recipe, bran cake;
Afternoon snack – shrimp;
Dinner – liver cutlets;
Evening – yogurt.

Day 3:

Morning – eggs, boiled tongue;
Breakfast – flatbread, tea or coffee;
Lunch – fish soup according to Dukan’s recipe;
Afternoon snack – kefir;
Dinner – chicken stomachs;
Evening – protein shake or yogurt.

Day 4:

Morning – boiled egg, tea or coffee;
Breakfast – Dukan rolls;
Lunch – liver pancakes;
Afternoon snack – dessert with cottage cheese;
Dinner – chicken jellied meat;
Evening – yogurt.

Day 5:

Morning – cottage cheese casserole;
Breakfast – fish cutlets;
Lunch – chicken sausage;
Afternoon snack – kefir;
Dinner – stewed meat;
Evening – curd mousse.

Day 6:

Morning – bran cookies;
Breakfast – Dukan rolls;
Lunch – baked chicken meat;
Afternoon snack – steamed fish;
Dinner – chicken stomachs;
Evening – kefir or fermented baked milk.

Du mayonnaise

Since you cannot eat mayonnaise during the Dukan diet, it is necessary to dilute the taste of food, because otherwise it will become bland, and this can affect the psychological state. But there is a way out, the so-called du mayonnaise. It's very easy to prepare:

2 raw yolks
240 grams of soft cottage cheese
teaspoon mustard
salt and fructose (read sweetener)
paraffin oil (1 tbsp. )
apple cider vinegar or lemon juice (1 tbsp)

Place all this in a container and mix until smooth, similar to mayonnaise. And voila, now you can dilute your food with homemade mayonnaise.

"Cruise" phase (aka "Alternation")

The "Cruise" stage will last until you reach the desired weight, which you calculated at the beginning of the diet in accordance with the requirements and characteristics of your body. Typically this phase lasts 1. 5 – 5 months. The "Cruise" phase involves alternating PB (pure protein) and BP (protein-vegetable) days. We alternate days according to the schemes 1/1, 2/2, 3/3. Dukan recommends 1/1, as it is the simplest.

Guide to the "Cruise" phase

The number of black and white days per month must be equal. On average, it takes a week to lose 1 kg of weight. The number of emergency days cannot be increased, but the number of emergency days can be increased, for example after a disruption. After reaching the required weight, you need to immediately move on to the next stage.

When following a diet during the cruise phase, strict adherence to the following series of rules is necessary:

Oat bran is now taken in 2 tbsp. l. in a day.
If the diet is accompanied by constipation, wheat bran is included in the diet.
We drink 2 liters of water or more per day.
Dairy products (yogurt, curds), etc. no more than 1 kg per day.
30 minutes walk in the fresh air.

During the alternation phase, the weight decreases to the desired level, but as soon as you give up the slack, it will immediately begin to return, so despite the feeling of joy, we control ourselves and move on to the next stage.

It is worth understanding that eating vegetables slows down weight loss, only proteins help remove water from the body and lose weight. By saturating your body with water (through vegetables and drinking 2 liters of water), it may seem to you that you have stopped losing weight, but in fact you continue to lose weight, this will become noticeable later on the protein day, water from the body will begin to decrease.

Diet phase "Cruise"

You can eat all the foods from the phase above, but a nice addition is the inclusion of 28 vegetables from the Dukan table of allowed foods in your diet.

You can highlight those that are especially useful for use:

mushrooms;
celery, I have a separate article about it - Celery for weight loss
pumpkin and zucchini;
cabbage of different types;
beans;
bread;
beans;
pasta;
potato;
cereals;
corn;

During the "Cruise" phase, vegetables can be eaten in any form, but you are allowed to use more than 1 teaspoon of vegetable oil for cooking them per day.

Menu phase "Cruise"

The "Cruise" phase is the most favorable in contrast to the "Attack" phase, the reason for this is that additional products are introduced into the diet. It is recommended to take no more than two products from this list per day.

Day 1:

Morning – fried egg, coffee, milk to taste;
Breakfast – light cottage cheese;
Lunch – chicken cutlets, melted cheese, sauce;
Afternoon snack – fish casserole;
Dinner - chicken fried in a frying pan under a lid, with garlic and spices;
Evening – cottage cheese casserole.

Day 2:

Morning – omelette + vegetables, coffee;
Breakfast – milk sausages;
Lunch – cabbage rolls according to Dukan’s recipe;
Afternoon snack – liver cake stuffed with carrots and cheese;
Dinner – sausage made at home;
Evening – a portion of Olivier.

Day 3:

Morning – omelet, coffee, milk to taste;
Breakfast – hard cheese (fat content no more than 5%);
Lunch – cold smoked mackerel + dumplings;
Afternoon snack – kefir, butter rolls;
Dinner – fish casserole + tofu;
Evening – cottage cheese dessert.

Day 4:

Morning – pancakes stuffed with meat, tea;
Breakfast – scrambled eggs + vegetables;
Lunch – salad, cabbage chops;
Afternoon snack – cottage cheese and cottage cheese pie;
Dinner – zucchini pie with mushrooms + meat to taste;
Evening – kefir + cottage cheese dessert.

Day 5:

Morning – liver pancakes, tea;
Breakfast - omelet without yolks;
Lunch – fish cutlets;
Afternoon snack – rolls with crab;
Dinner – breast in sauce, baked;
Evening – yogurt.

Day 6:

Morning – scrambled eggs + coffee, milk to taste;
Breakfast – pumpkin porridge;
Lunch – chicken bread;
Afternoon snack – eggplant fan;
Dinner – chicken bread + sauce;
Evening – cottage cheese casserole.

Day 7:

Morning – egg, coffee;
Breakfast – liver pie;
Lunch – soup according to Dukan’s recipe;
Afternoon snack – turkey;
Dinner – beef stew;
Evening – biscuit, yogurt.

All dishes listed on the menu are prepared only according to Dukan recipes.

"Consolidation" phase

The "consolidation" phase - the name speaks for itself, this phase allows you to consolidate the achieved result, looking ahead, I will say that it is difficult, since the weight is no longer lost, and it seems that this is it, the result has been achieved. In fact, this judgment is deceptive and should not be thought in this way. It is necessary to remember that as soon as you forget about the rules and stages of losing weight, the weight will begin to grow again. Therefore, control yourself and do not stop there.

A Guide to the Consolidation Phase

Many people are interested in the duration of the "consolidation" phase; it directly depends on the number of kilograms lost; each kilogram lost is 10 days in the "consolidation" phase. Weight loss during this phase is also implied. Normal weight loss during the "consolidation" phase is approximately 1 kg. in Week.

Now let's move directly to the guide:

Protein day – you will now have one protein day per week, just like during the "attack" phase. When to make such a day is, of course, up to you, but since this day will be present in your routine for a long time, and possibly for the rest of your life, it is better for it to be in the middle of the week. Pierre Dukan recommends Thursday.
A product that must be consumed every day, as you probably already guessed, is oat bran, two and a half tablespoons, and 2 liters of water per day are also required.
Walk for at least 30 minutes a day, longer is better.
We monitor our health, because such a diet is stressful for the body. Any stomach pain, go to the doctor immediately.

The "consolidation" phase is distinguished by the presence of large conditions. If in the previous two phases there are only 2 conditions, some products are allowed for consumption, others are not, then here there are conditions for almost every day.

A nice bonus is that there are days when you can eat your favorite food in any quantity (feasting), as well as days when you can eat all vegetables, including starchy vegetables.

Any week in the "consolidation" phase must contain days:

Protein;
Protein with vegetables;
Protein with vegetables + foods containing starch;
The day when you can eat everything;
The remaining days are protein-vegetable;

I recommend trying the following schedule:

Monday – protein and vegetables;
Tuesday – protein and vegetable with products containing starch;
Wednesday – protein and vegetables;
Thursday – protein;
Friday – you can eat everything, convenient when meeting with friends;
Saturday – protein and vegetables;
Sunday – protein and vegetables (in the second half of the phase – the day when you can eat everything).

For each of these days certain dishes are allowed, so try to create an individual menu.

Protein day - such days are present in all phases of the Dukan diet, they help reduce excess weight. During phase 3, animal protein can be consumed with spices and sauces, which are allowed in phase 1 "attack".

The day when you can eat everything

Of course, this is the most pleasant day, you can eat everything, and even at one of the meals you are allowed to drink 1-2 glasses of wine. The rest of the diet for this day is compiled according to the principle of a protein-vegetable day.

You need to choose dishes for such a day in advance, and choose them so that you don’t just overeat, but to satisfy your desire to eat something forbidden, something you’ve been wanting for a long time. Just eating everything and whatever you can reach is not the best idea.

If you are afraid to organize such days, then remember, this is not advice, but a rule that must be followed.

Menu phase "Pinning"

Day 1:

Morning - pancakes with meat, tea;
Breakfast - scrambled eggs and vegetables;
Lunch - chops with cabbage, salad;
Afternoon snack - pie filled with cottage cheese and cottage cheese;
Dinner - pie with zucchini and meat;
Evening - kefir.

Day 2:

Morning - omelet with ham, coffee with milk;
Breakfast - pumpkin porridge;
Lunch - chicken roll;
Afternoon snack - eggplant fan;
Dinner - chicken roll;
Evening - cheesecake.

Day 3 (protein - vegetable):

Morning - soft-boiled eggs, coffee with milk;
Breakfast - salad, mushrooms;
Lunch - chicken soup, mushrooms, vegetable stew, kefir;
Afternoon snack - bran muffins, herbal infusion;
Dinner - liver cutlets, salad, tea;
Evening - yogurt, any cabbage.

Day 4:

Morning - cottage cheese casserole;
Breakfast - fish cutlets;
Lunch - chicken sausage;
Afternoon snack - kefir;
Dinner - stewed meat;
Evening - curd mousse.

Day 5:

Morning - omelet, vegetables, coffee;
Breakfast - sausages;
Lunch - any dishes, wine;
Afternoon snack - liver cake with vegetable filling;
Dinner - sausage;
Evening - "Olivier".

Day 6:

Morning - cottage cheese, coffee;
Breakfast - chicken sausage, yogurt;
Lunch - chicken breast soup, stew, tea;
Afternoon snack - salad;
Dinner - scrambled eggs, tea;
Evening - fermented baked milk or kefir.

Day 7:

Morning - liver pancakes, tea;
Breakfast - vegetable stew;
Lunch - fish cutlets, chicken soup, salad;
Afternoon snack - potatoes, salad;
Dinner - baked breast, sauerkraut;
Evening - yogurt or kefir.

Phase "Stabilization"

Don't underestimate the importance of the final stage of the Dukan. "Stabilization" consolidates the achieved result, prevents us from gaining unnecessary weight again, and helps us stay slim for the rest of our lives.

Guide to the "Stabilization" phase

Daily consumption of three tablespoons of bran;
Avoid overeating;
Drink two liters of clean water a day;
One day a week should be a fasting day: protein;
Move more: walk, ride a bike, roller skate, work out in the gym;

Diet of the "Stabilization" phase

When we reach this stage, our body is already accustomed to doing without unnecessary foods that cause it to accumulate fat deposits. Therefore, the most important thing is not to return to incorrect eating behavior again: do not start eating sweets, sugar, fast food and other "harmful things".

A more varied menu appears here, since the main part of the diet has been completed, and the goal of this phase is simply to keep yourself in the desired shape. The rules are quite simple:

Eat as many vegetables as you like; they will not harm your appearance;
You are allowed to eat one piece of fruit at a time if they are large, for example, apples;
If these are smaller fruits, such as tangerines, then you can eat two pieces;
You can’t eat cheeses like "Dor-blue" and goat, only low-calorie ones;
Turkey, chicken breast, and beef are an excellent alternative to fatty varieties;
Products made from milk only with a reduced fat content; it is also good to replace regular milk with one that contains less lactose;
Bread, salt, starchy foods are kept to a minimum;
Don’t forget about bran: three tablespoons per day;

As a rule, at this stage we have already adapted to the new nutrition system, the body has adjusted to a new, healthy wave and it no longer needs to "eat up" stressful situations and fatigue.

Menu phase "Stabilization"

Day 1:

Breakfast – omelet with fried tomatoes, herbal tea;
Lunch – homemade chicken soup – noodles, chops;
Afternoon snack – natural yogurt and bran, fruit and cottage cheese pancakes;
Dinner – baked fish.

Day 2:

Breakfast – coffee, a couple of pieces of cheese, a boiled egg;
Lunch – whole grain bread, mushroom soup without dressing;
Afternoon snack – curd mass with pieces of fruit, yogurt and bran;
Dinner – shrimp with lemon juice, chamomile tea.

Day 3:

Breakfast – cottage cheese casserole, coffee (possibly with milk);
Lunch – borscht, vegetable salad;
Afternoon snack – a piece of liver pancake cake, kefir and bran;
Dinner – squid, preferably just boiled.

Day 4:

Breakfast – cottage cheese and coffee;
Lunch – young bull meat cutlets;
Afternoon snack – kefir and bran, a piece of boiled beef;
Dinner – fish steak.

Day 5:

Breakfast – oatmeal, coffee or tea;
Lunch – cheese soup – puree with chicken breast;
Afternoon snack – kefir and bran, cheesecakes;
Dinner – fish cutlets.

Day 6:

Breakfast – omelet with vegetables, coffee;
Lunch – beef broth and a piece of meat from it;
Afternoon snack – kefir and bran, cottage cheese balls with raspberries;
Dinner – any seafood.

Day 7:

Breakfast – homemade cake with chocolate, coffee;
Lunch – chops or schnitzel, tea;
Afternoon snack – fruit, kefir and bran;
Dinner – fish soufflé.

This is how, by following simple rules in your diet, you can always stay in shape and shine with beauty.