Dukan diet: menus, tables for each day of the week

Following the Western media's strong promotion of the French diet, the Dukan diet has recently become popular in our country and around the world. Celebrities and stars lose weight quickly on protein diets, as they say, "right before our eyes. "Almost all of us face the problem of being overweight sooner or later. It is each person's decision to decide whether to lose those extra pounds or to love them and live with them. This is most difficult for those who have always been slim and are not mentally prepared for this change. But obesity is not only an aesthetic problem, but also a health problem.Protein diets have many detractors. They each have pros and cons. But this diet can only be beneficial if you get down to it, understand everything, and don't go too far in the hope of "getting better results. "After all, the rough menu of the Dukan diet is protein (meat, fish, cheese), vegetables, bran and no sugar.It’s easy to lose weight these days, you heard me right. Now that the French protein diet of Pierre Dukan is known all over the world, it allows to easily and deliciously lose 1. 5 kg in 10-2 months, you can really lose weight easily and even quickly (after all it is the mostImportant) effective and fastest diet). Our website is dedicated to the French diet of nutritionist Pierre-Dukan. It is similar to the well-known protein diets but has little in common with them, unless the first permitted product is meat. In order to compare many famous protein diets and bran-based diets and to dispel many misconceptions, we will soon have a complete section with fish diet, meat diet, Kremlin diet, Atkins diet, Montignac Diet.For those with a sweet tooth, this diet is heaven. Although sugar and even fruit are banned initially, you can treat yourself to some desserts and cakes with sugar substitutes. really tasty. The amount of low-fat cheese is almost unlimited, so those who like cottage cheese will especially enjoy this diet.The Dukan diet ensures easy weight loss since you don’t have to restrict yourself too much. This diet cannot be called a quick diet, maybe it is even the longest diet. Pretty much a lifelong diet.But once you get results, it's the fastest diet known. Unlike other crash diets, according to the system developed by Dukan, the weight lost will not be gained back with further consolidation.
In order to achieve immediate results, some people only need the first stage - the attack period, and can lose 1-3 kilograms in 3 days. To consolidate the effects, you must continue to eat.
Supersonic weight loss begins when you increase your physical activity by 2-3 hours per week.All protein diets are largely similar to each other and to the diets of people with diabetes. So we can say it is more of a lifestyle than a diet. Many people with this disease must eat this way for the rest of their lives. Therefore, we can confidently say that following a protein diet for life is possible and many people do it. The most important thing is to keep everything in moderation.

Dukan diet: menus, tables for each day of the week

Duquesne's FoodDeveloped by French doctor Pierre Ducan, it is based on protein foods. The Dukan plan is based on the ketogenic diet. The diet he developed consists of 4 phases: 2 initial phases aimed at losing excess weight and 2 subsequent phases aimed at consolidating the results achieved.

Stages of the Dukan Diet

The diet is based on a list of over 100 allowed foods and 4 phases: onset, alternation, consolidation and stabilization.

attack

Eating 72 protein-rich foods can help jump-start your weight loss process.The aim of the attack phase is to achieve rapid weight loss of 2-3 kg in 2-7 days.

Alternate (Cruise)

Alternate PB (Pure Protein) and BP (Protein Vegetables). Introduce 28 recommended vegetables into your diet.The rotation phases are designed to help dieters gradually reach their optimal weight. The duration of this phase is usually calculated based on one week per kilogram of expected weight loss.

merge

Gradually introduce foods with higher energy values into your diet during holiday meals.The consolidation phase is designed to prevent future weight gain. The duration of the consolidation phase is calculated based on every 10 days of weight loss during the alternating phase.

stabilization

During the plateauing phase, dieters can follow some of these rules to eat whatever they want without gaining weight:

• Once a week, eat only protein foods throughout the day,
• Eat oat bran every day,
• Always take the stairs and avoid escalators and elevators.

According to the Dukan method, in order to stop gaining weight, you must follow the rules of the final phase throughout your life.Protein blends and other weight loss products available in your city at competitive prices. Delivery in the shortest possible time.

Daily menu according to Dukan diet

In the Dukan approach, they often had difficulty creating menus for each day of the week because the product list was extensive. We offer sample menus arranged by day of the week.Basic rules for all stages of the diet:

• Follow the drinking regime;
• Add oat bran daily;
• Heat treatment methods: boil, bake, stew, steam, fry, without adding oil.

Attack phase menu

The number of meals depends on individual circumstances - 2 to 6 times. The table shows four meals a day. The maximum number of days in this phase is 10 days. Serving sizes are based on daily caloric requirements.

Dukan diet: daily menu, phases, recipes, list of allowed foods

The famous nutritional system developed by French nutritionist Pierre Dukan has become one of the most popular diets in the world. The essence of the Dukan diet is to drastically reduce carbohydrates and force the body to actively burn calories.Pierre Dukan himself called it: "Eat to lose weight" - although the diet is long, it is easy to tolerate and makes you feel great.Don’t self-medicate! In our articles, we collect the latest scientific evidence and opinions from respected health experts. But remember: Only a doctor can make a diagnosis and prescribe treatment.

The Essence of the Dukan Diet

The advantage of the Pierre Dukan diet over other diets is that it does not require counting calories or keeping a food diary. Dukan doesn't even limit the time he can eat. The most important thing is to maintain the four-phase diet. In the first two cases, weight is lost, in the latter two, weight is consolidated and withdrawal from the diet is smooth.A mandatory element is the inclusion of oat bran in the diet, which creates a feeling of satiety and helps speed up metabolism. Dr. Dukan also recommends spending 20-30 minutes a day on physical activity, and regular walking is also important.

Stages of the Dukan Diet

1. Attack

During this stage, the body loses excess weight rapidly. According to people who lose weight, the attack period is the most difficult period, and the subsequent stages are much easier to bear. The essence of the attack is not hunger: you need to eat, but a strictly defined group of foods that are characterized by their high protein content and allow you to lose weight without losing muscle mass. This phase lasts from 2 to 7 days. The list of allowed products includes over 70 products, and don’t forget bran!

2. Alternate

At this stage, carbohydrates are added to the menu. But that doesn’t mean it’s time to celebrate your victory with your favorite cake. Pierre Dukan recommends getting your carbohydrates from vegetables: you can eat any vegetable except starchy vegetables.Alternating means alternating pure protein and protein vegetable days with each other. The duration of this phase is calculated using the following formula: 7 days per kilogram of body weight gain.

3. Integration

This is a very important stage to prevent the weight you have lost from coming back. You should gradually expand your menu, but stick to one pure protein day per week. Multiply the kilograms lost by ten - that's how long it takes to integrate.

4. Stable

Finally, you can return to the usual menu. There are only three limits: one pure protein day per week, 20 minutes of physical activity, and three tablespoons of oat bran per day. Pierre Dukan believes that following these rules throughout your life will ensure that the weight you lose will not be regained.

Dukan Diet Recipes

Attack: According to Dukan's Bread

• 150 g soft cheese
• 4 tablespoons oat bran
• 4 tablespoons gluten
• 1 tablespoon oil
• 1 teaspoon baking powder

Mix all the ingredients, form into a loaf and bake in the oven at 180 degrees until cooked.

Rotation: Spicy Eggplant Salad

• 1 red onion
• 400-500 g tomatoes
• 2 tablespoons apple cider vinegar
• 0. 5 teaspoon salt
• 1 tablespoon sweetener
• 1 tablespoon vegetable oil
• black pepper powder

We pierce the eggplant in several places with a fork and put the whole eggplant in the oven for 30-40 minutes at 180 degrees.Cut the onion into half rings and add the sweetener, salt and apple cider vinegar. Pour a cup of boiling water and simmer in the marinade.When the eggplant is ready, peel and cut into large chunks. Add chopped tomatoes and chopped parsley.Drain the onions and add them to the salad. Dress the salad with a tablespoon of vegetable oil.

Fixed: jerky meat

• 1 tablespoon gluten
• 1 tablespoon isolate
• 2 tablespoons ground oat bran
• 2 tablespoons ground wheat bran
• 1 tablespoon egg powder
• 150 g soft cheese
• 30 g soft vegetable margarine

Chop the onions and mix with the minced meat, add salt and pepper. Mix all bulk ingredients and grind with margarine until consistent crumb consistency. Gradually add cheese to form a plastic dough.Roll out the dough into a thin layer and cut into 5cm strips.Place the minced meat on each strip, wet your hands and roll it up. Place in baking dish. Bake at 180 degrees for about 30 minutes.After 30 minutes, take out the mold and brush the cinnamon with beaten egg wash. Then place in the oven and bake for another 15 minutes. Sprinkle finished baked goods with vanilla.

Pure Protein Day: Stuffed Squid

• 6 squid carcasses
• 4 boiled eggs
• 8 crab sticks
• 100 g mushrooms
• salt, pepper to taste

Simmer the mushrooms and onions until soft, add to a bowl and add the chopped sticks and eggs. Salt, pepper, mix everything. We fill clean and washed squid with the resulting minced meat and secure the edges with toothpicks.Place in a mold, pour in the milk, first add salt, pepper and dill. The milk should cover half of the squid. Put the mold into the oven, preheat 180 degrees and bake for 10 minutes. Then flip the squid over and put it in the oven for another 10 minutes.

List of foods allowed on the Dukan Diet

Meat:Beef fillet, tongue, tenderloin, steak, rabbit, game, veal liver, veal kidney, roast beef, lean skinless ham, bastoma.bird:Chicken, turkey, guinea fowl, turkey ham, chicken ham, quail, chicken liver.fish:Cod, hake, halibut, snapper, mullet, flounder, seabass, haddock, blue cod, salmon, crabmeat, tuna, mackerel, sardines, stingray, burbot, carp, sturgeon, squidHerring, trout, catfish, herring.seafood:Squid, crab, conch, scallops, shrimp, lobster, cuttlefish, conch, oysters, sea urchins, mussels.plant protein:Oat bran, tofu.Dairy products:Low-fat cottage cheese, low-fat sugar-free yogurt, skim milk, low-fat processed cheese, kefir.Egg:Vegetables (starting in the rotation phase):Cucumbers, tomatoes, radishes, eggplants, artichokes, lettuce, carrots, onions, leeks, kohlrabi, cabbage, zucchini, broccoli, Brussels sprouts, rhubarb, squash, spinach, endive, green beans, endive, radish, celery, sorrelGrasses, peppers, soybeans, mushrooms.

Who are contraindicated on the Dukan Diet?

As with any dietary restriction, the Dukan Diet has contraindications.If you have high blood pressure, kidney or gastrointestinal disease, or atherosclerosis, you should never follow the Pierre Dukan diet. Regardless, talk to your doctor before starting a diet. If you follow a strict vegetarian diet, you're unlikely to make friends with the Dukan Diet.If you are prone to depression, allergies, diabetes, or irregular menstruation, it may be best to give up on this diet.

What if you break your eating habits?

If you go against Pierre Dukan's advice, try eating only protein and limiting salt for the next two days. Be sure to follow a drinking habit (approximately 2 liters of water per day) to avoid fluid retention in the body. Don't worry! Make sure you get a chance to get a good night's sleep and take plenty of walks in the fresh air.

What are the risks of the Dukan Diet?

Pierre Dukan's diet has not escaped criticism. Some doctors believe that, like other protein diets, it can increase the risk of heart, liver and kidney disease, disrupt metabolism, and increase cholesterol levels. The Dukan Diet has been repeatedly rated as one of the most dangerous diets. We remind you: before you decide to follow the Dukan Diet, please consult your doctor!