Dukan Diet: features, phases and recipes

Pierre Dukan is a French neurologist who became popular after developing a special diet system, thanks to which many managed to lose excess weight.The first to try it was a doctor friend, a businessman who was struggling with obesity.After only a week of protein nutrition, he managed to lose 2.5 kg, and after 3 days - another 1.5 kg.That notable success marked the beginning of Dukan's career as a nutritionist.The advantage of such a diet is that there is no need to count calories and weigh meals.The recipes are simple and cheap, they themselves are delicious, healthy and satisfying, and also provide the body with everything it needs.

General information and diet phases

Nutrition aims not only to lose weight, but also to maintain results when returning to normal food.The amount of food taken and the frequency of eating is not important, because a person does not feel hungry during it, and therefore physically feels healthy.The menu should preferably consist of properly prepared protein foods that contain a minimum amount of carbohydrates.

In his method, the doctor offers 4 sequential stages, each with its own characteristics and rules of flow.The first 2 make it possible to get rid of excess weight and normalize weight, and phases 3 and 4 help to consolidate weight loss.

The main products of the Dukan diet:

• meat: chicken, rabbit, turkey, beef, low-fat bacon;
• fish and seafood dishes;
• quail and chicken eggs;
• low-fat milk, kefir, cottage cheese, yogurt without additives;
• tofu cheese.

The full list consists of 72 foods that can be prepared in different ways.Dishes with spices and herbs are allowed, but it is permissible to take only a little of both.The use of other products is strictly prohibited.It is also recommended to consume 1.5-3 liters of water per day, depending on your initial weight.

Attack phase

The fight against excess weight begins with an "attack" on the fat layer of the body.This stage aims to consume foods rich in protein.The "Attack" phase allows the body to release more energy and calories due to the complex protein structure, which requires a lot of time and energy to digest.

An example of the "Attack" menu for the day looks like this:

1. breakfast: protein omelette with low-fat milk, steamed fish, tea or coffee.
2. Have lunch: Chicken cooked with herbs.
3. Afternoon snack: seafood and a piece of tofu cheese.
4. dinner: fish, plain yogurt or kefir.

The duration of the stage depends on the amount of weight that needs to be eliminated to normalize the mass:

• up to 5 kg - 1 day;
• 10 kg - 3 days;
• from 10 kg - 5 days;
• 20 or more kg - 5-7 days.

At this stage, it is important to comply with all nutritional recommendations, not to use foreign products, and to eat only what is allowed.

Cruise phase

At this stage, you can add another 28 types of vegetables to the 72 allowed protein products.In total, you can use 100 different components, with the help of which you will lose weight quickly and without significant effort.The "Cruise" phase is often called a "rotation" due to the fact that protein and vegetables cannot be consumed on the same day.

Cucumbers, tomatoes, low-calorie vegetables with cheese, bran are allowed to be used, but potatoes and other components rich in carbohydrates and starch should be excluded from the diet.You can prepare different dishes without restrictions on the quantity and frequency of meals.During this period, you can lose 1 kg in 7 days.The stage lasts until the person receives the necessary proportions of the figure and weight.On average, the duration of the phase is 2-6 months.

"Consolidation" phase

During this period, the results obtained are consolidated and a gradual return to the previous diet occurs.Rice, bread, pasta, potatoes and other starchy vegetables, fruit (except grapes and bananas), and sweets were added to the list of 100 products.Every day you need to take 2-3 tablespoons of bran and 10 ml of honey.Once a week you need to take one day of protein food exclusively.

Sample menu for the day in the "Consolidation" phase:

1. Breakfast:yogurt without additives or low-fat cottage cheese, boiled chicken, eggs and tea.
2. Lunch:steamed vegetables, raw or boiled vegetables, tea.
3. Snacks:fruit smoothies.
4. Dinner:soup with vegetables and roast meat.

The duration of the phase depends on how well you reset before it starts:

• 5 kg - 50 days;
• 10 kg - 100 days.

It is important to remember that every 10 days you can lose another 1 kg.In total, if before the "Consolidation" phase you managed to lose 10 kg of body weight, then during its period you can lose the same amount.If you need more, the duration of the level should be increased.

"Stabilization" Phase

The last stage includes all the products from the first.A comprehensive plan allows you to get rid of excess fat and maintain the gains from the previous stage.

In this phase, three main points are taken into account:

• Follow a protein diet once a week.
• Use 3 tbsp.l.bran
• Be physically active, at least a lot of walking.

Sample menu for the day in the "Stabilization" phase:

1. Breakfast:plain yogurt, 200 g of ham, coffee or tea.
2. Lunch:protein-based snacks - crab sticks (surimi), pate, salmon, yogurt or hard cheese.
3. Dinner:200 g of boiled meat, green tea and hard cheese.

While following the diet, it is recommended to get plenty of rest, sleep about 8 hours a day, and do light exercise or go to the pool regularly.

Dukan food recipes

According to the system developed by the doctor, you need to eat the right food and cook food without excess fat.With recipes for the Dukan diet, you can create a menu for both every day and week.All dishes are easy to prepare: meat, fish and vegetables can be baked, boiled or steamed in a slow cooker.

If there is not enough time, the dish can be prepared several days in advance, proportionally increasing the cooking portion of meat, fish or soup.Make sure you follow the diet, eat food at the same time every day.Breakfast, lunch and dinner are the main meals, but if you feel hungry, then it is acceptable to have a light snack with salad or dessert.

soup

When following a diet, it is important not to forget about liquid food - the basis of every diet.It is necessary to prepare soup on the Dukan diet without using potatoes and other starchy foods.The first dish must contain the main component - meat or fish, as well as herbs, a little salt and other permitted ingredients.

Potatoes, beans and other vegetables with a lot of starch are not added to the soup because of the high amount of carbohydrates.All dishes are tasty and light, and the cooking process is quick.

Okroshka

ingredients:

• 1 liter of low-fat kefir;
• 200 g boiled chicken breast;
• 1 egg;
• greens and salt - to taste.

Cooking method:

Finely chop eggs and vegetables.Pour 1 liter of kefir over all the components, add salt and pepper.

Tuna soup

ingredients:

• 1.5 tablespoons.l oat bran;
• canned tuna in its own juice;
• beaten whites of 3 eggs;
• greens, bay leaves and parsley - to taste.

Cooking method:

1. Pour 1 liter of water into the pot, cook until it boils and add the bran.Cook until fluffy.
2. Add the tuna to the boiling mixture, stir, add the beaten egg whites.
3. Salt, pepper, add bay leaves and herbs.
4. Cook for a quarter of an hour.Serve with finely chopped herbs.

Vegetable soup with chicken

ingredients:

• 150 g of cabbage;
• 150 g of cauliflower;
• 150 g of fresh mushrooms;
• half bell pepper;
• 200 g chicken breast.

Cooking method:

1. Finely chop the cabbage and place it in boiling water.Cook for 7 minutes.
2. Divide the cauliflower into florets, add them there and cook for the same amount of time.
3. Chop the mushrooms and fry in a pan with chopped pepper.
4. Remove cabbage and cool;leave the gravy alone.
5. In a blender, mix the cabbage and some broth, make a puree.
6. Add more broth to thin the soup.
7. Cut into small pieces and mix all the ingredients, then heat the soup over the fire.

Snacks and salads

This dish is great for satisfying hunger pangs before and after lunch.They usually contain meat, vegetables and sauces approved for diets.

Such a dish is prepared quickly: often you just need to chop the ingredients, season with sauce or olive oil, and sprinkle with salt and pepper.

Salted cheese for breakfast

ingredients:

• 1 kg of low-fat cottage cheese;
• 1 teaspoon.soda;
• 6 tablespoons.l.skim milk;
• 2 eggs;
• salt, spices, herbs - to taste.

Cooking method:

1. Mix all ingredients thoroughly using a whisk.
2. Place in a water bath and stir until smooth.
3. Place in a silicone mold and place in the refrigerator.

French Ratatouille (in slow cooker)

ingredients:

• 1 onion;
• eggplant;
• bell pepper (red);
• tomatoes;
• cucumber;
• zucchini;
• garlic cloves;
• salt and pepper to taste.

Cooking method:

1. Cut all products into thin rings.
2. Put it in the bowl of the multicooker and cook according to the "Boil" program for 40 minutes.
3. A quarter of an hour before the end of the program, salt the dish and add garlic.

Salad "temptation of the sea"

ingredients:

• 200 g of crab sticks;
• 200 g boiled or canned squid;
• 3 eggs;
• 2 tablespoons.l.red caviar;
• Make mayonnaise.

Cooking method:

1. Boil and cool the eggs.
2. Cut the squid into thin circles, the stems into strips, and the eggs into cubes.
3. Mix all ingredients with caviar and season with mayonnaise.

Second course

These ingredients are perfect for feeling full.Many people complain that they can't get enough soup, so having a second meal after the soup will allow you to be full and not feel hungry.

Such components can include self-prepared savory cakes, cabbage rolls, mushrooms, meat and even chips.

carrot cake

Ingredients for the dough:

• 200 g carrots, grated on a fine grater;
• 8 tablespoons.l.oat bran;
• 4 tablespoons.l.wheat bran;
• 8 tablespoons.l.low-fat dry milk;
• 20 g of baking powder;
• 300 ml low-fat kefir;
• 2 tablespoons.l.orange peel;
• squeeze 1 lemon.

Ingredients for the cream:

• 700 g of low-fat soft cottage cheese;
• 4 tablespoons.l.powdered milk;
• a packet of vanillin;
• juice of 1 lemon.

Preparation:

1. Mix all the dry ingredients for the cake and add everything else.
2. Place in a silicone pan.
3. Microwave at 800 W for 12 minutes.
4. Cool and cut into 4 layers.The inside of the cake may be wet.
5. Mix all the ingredients for the cream, mix and beat.
6. Spread the cake with cream, decorate the top with passion.
7. Leave in the fridge overnight to soak.

Flaxseed chips

Components:

• 1 tablespoon.l.linseed;
• 1 tablespoon.l.Chia seeds;
• 1 tablespoon.l.wheat bran;
• a little salt;
• cardamom, cumin, anise and other spices to taste.

Cooking method:

1. Pour half a cup of boiling water over the chia seeds and leave for half an hour.
2. Add flax seeds, bran, spices and salt;mix everything together.
3. Form a thin cake and place it on a baking sheet in the oven.
4. Bake for 20 minutes at a temperature of 200 degrees.

Christmas cake with pumpkin

Ingredients (for the dough):

• 4 tablespoons.l.oat bran;
• 2 tablespoons.l.wheat bran;
• 4 tablespoons.l.cottage cheese;
• 2 eggs;
• baking powder for dough;
• vanillin;
• cardamom, cinnamon and ginger.

Ingredients (for the jam):

• 800 g pumpkin;
• zest of 1 lemon;
• 100 ml of lemon juice;
• sweetener to taste.

Cooking method:

1. Prepare pumpkin jam: grate raw pumpkin and simmer covered.If the pumpkin is dry, you can add a little water.
2. In the middle of the process, add lemon juice, zest and sweetener.
3. Continue to simmer on low heat until fully cooked.
4. Mix the basic ingredients and let it brew for a while.
5. Place the crust on paper and bake in the oven at 200 degrees for 20 minutes.
6. Remove the base, spread the jam and place in the oven for another 10 minutes.
7. Cool, cut into 4 parts and form a cake.

Sauce for dressing

Sauces are needed for salads and appetizers.You should not use store-bought mayonnaise, yogurt, or mushroom sauce because of the incorrect combination of components in them, their high calorie content, and the content of flavoring and aroma additives.

You can simply prepare the sauce at home by following the recipe step by step.The preparation process takes about half an hour and does not require special ingredients or kitchen machines.

Mayonnaise according to Dukan

ingredients:

• 3 eggs;
• 1 teaspoon.vinegar;
• 2 teaspoons.mustard;
• 75 ml paraffin oil;
• salt and spices.

Cooking method:

1. Boil eggs, peel and cool to room temperature.
2. Separate the yolks, add salt, pepper, mustard and vinegar.
3. Stir and leave for 5 minutes, then beat with a mixer for 60 seconds, gradually adding oil.
4. After a minute, speed up the steps, continue to pour the oil.
5. Beat until you get a thick white mass.

Teriyaki sauce

ingredients:

• 100 ml soy sauce;
• 70 g of sweetener;
• 2 cloves of garlic;
• 3 teaspoons.corn starch;
• 50 ml of water;
• 1 tablespoon.l.wine vinegar;
• 1 teaspoon.ginger

Cooking method:

1. Peel the ginger and garlic carefully.
2. Stir the starch in the water;put the other ingredients in there.
3. Set the heat to low, and after boiling, cook for 5 minutes.
4. The sauce will be thin at first, but will thicken slightly as it cools.