The diet of the doctor from France Pierre Dukan, based on enriching the body with proteins, has gained worldwide popularity among those trying to lose weight. Nevertheless, because with this technique you can lose up to 20 kg per month. The Dukan diet - a menu for every day, a table - this will be discussed in detail in this article.
The principle of the Dukan diet
The principle of the Dukan diet is based on the predominance of protein foods in the diet. The body uses much more energy to absorb protein than it does to absorb carbohydrates and fats. In addition, after long-term consumption of protein-containing foods, there is no feeling of hunger.
Nutrition is divided into phases: attack, change, consolidation and stabilization. Each of them offers a special diet. However, there are rules common to all phases:
- Limit the amount of salt as it increases appetite and retains fluid in the body (people with low blood pressure should use the usual amount of salt);
- drink 2 liters of liquid per day (water, tea, instant chicory drink without sugar) - it removes toxins, speeds up metabolism and gives a feeling of fullness, fills the stomach;
- eat 1. 5 tablespoons of bran (oatmeal) every day;
- perform physical activity.
To achieve excellent results, it is worth sticking with the Dukan diet to the end.
This technique is contraindicated for pregnant women and people with diseases of the joints, liver, kidneys, reproductive and cardiovascular systems.
Menu of the first phase of the Dukan diet
The first phase of the diet is called "attack. "Depending on your body weight, it lasts two to ten days. Fat reserves are burned and the process of losing weight begins. Only foods containing animal proteins are allowed, namely:
- skinless lean meat (chicken, turkey, veal, beef, rabbit);
- low-fat ham, kidneys, liver, tongue;
- any fish in fresh, smoked or preserved form (without oil);
- Seafood;
- eggs (proteins - without restrictions, yolks - per day - no more than two);
- unsweetened low-fat dairy products - everything except hard cheeses.
The products listed can be eaten, boiled or baked in any quantity.
Detailed menu of the attack phase in the table is not a week
| breakfast | Dinner | Afternoon tea | Dinner | |
|---|---|---|---|---|
| Monday | Omelet of one or two eggs, a cup of green tea | A bowl of chicken broth with boiled chicken fillet, a cup of mint tea | 3-4 steamed cheesecakes, a cup of milk | Mackerel baked in the oven, a cup of kefir |
| Tuesday | A bowl of oatmeal with milk, a cup of green tea | Two or three steamed ground beef chops, a cup of chamomile tea | A couple of oat bran muffins, a cup of rosehip tea | 180 g turkey meatballs baked with vegetables, a cup of yogurt |
| the Wednesday | Two soft-boiled eggs, a cup of chicory | 210 g chicken fillet baked in bran, a cup of black tea | 160 g cottage cheese casserole, a cup of yogurt | Omelet of two or three eggs with salmon, a cup of herbal tea |
| Thursday | Bran and ham tortilla sandwich, a cup of green tea | A bowl of salmon broth with a boiled egg, a cup of ginger tea | Two raw egg whites whipped with a teaspoon of fructose, a cup of mint tea | Baked pollock fillet, a cup of rosehip broth |
| Friday | 180 g of stewed rabbit meat, a cup of chicory | Boiled chicken breast, a cup of green tea | Steam bran pancakes (3-4 pieces), a cup of lemon balm tea | 160 g fish pie, a cup of ginger tea |
| Saturday | 2-3 eggs scrambled with steamed ham, a cup of herbal tea | Baked fillet of beef (210 g), a cup of lemon balm tea | 140 g bran biscuits, a cup of kefir | Omelette of one or two eggs with shrimp, a cup of herbal tea |
| Sunday | Two egg omelet with cream cheese, a cup of chicory | 190g grilled chicken breast, 1 cup rosehip stock | A bowl of bran porridge, a cup of milk | 160 g meat pie, a cup of yogurt |
Menu of the second stage of the Dukan diet
The second stage of the diet is called "change" or "cruise". Its principle is to alternate protein days with protein-vegetable days. It is allowed to eat vegetables, oat bran, mushrooms, spices, herbs, dairy products, eggs, river and sea fish, seafood, lean meat (including kidneys and liver).
Dukan Diet - Menu for each day of the "shift" phase
| breakfast | Dinner | Dinner | |
|---|---|---|---|
| Day 1 (protein-vegetables) | Two soft-boiled eggs, a piece of bran bread, a cup of black tea | A bowl of creamy broccoli soup, 140g of boiled river fish | Two steamed chicken fillet chops, some raw vegetables of any kind, a cup of kefir |
| Day 2 (protein-vegetables) | A cup of yogurt, two or three bran pancakes, a cup of chicory | Bowl of pumpkin soup, two steamed turkey cutlets | Vegetable kebab (180 g) |
| Day 3 (protein) | A piece of bran bread with melted cheese, a cup of herbal tea | Grilled chicken fillet with vegetables - 210 g | Sea fish fillet baked with mushrooms and tomatoes - 190 g |
| Day 4 (protein) | Three scrambled eggs with ham, a cup of green tea | Roast chicken with vegetable garnish - 220 g | Boiled salmon fillet with mustard (170 g) |
| Day 5 (protein-vegetables) | Three-egg tomato omelette, one cup rosehip broth | Baked Beef with Boiled Beetroot Garnish - 220 g | Zucchini baked in bran and protein dough - 190 g |
| Day 6 (protein-vegetables) | A bowl of milk bran porridge, a cup of chamomile tea | Bowl of vegetable soup with chicken meatballs | Sea fish fillet baked with vegetables (190 g), a cup of kefir |
| Day 7 (protein) | A few soft-boiled eggs, a cup of yogurt | Two steamed tuna cutlets, 140g vegetable salad | Two steamed chicken and mushroom chops |
Menu of the third phase of the Dukan diet
The third phase of the Dukan diet is called "consolidation" or "fixation. "It consolidates the results achieved. The diet of this phase is protein-vegetable, but the menu is more diverse than in the previous phases (1-2 fruits are allowed per day, and wheat or rice porridge once a week).
Example menu of fixation level by day
| breakfast | Dinner | Dinner | |
|---|---|---|---|
| Monday | Three cheesecakes with an apple, a cup of chicory | Two steamed chicken chops, 140g vegetable salad | 160 g of baked sea fish, a cup of kefir |
| Tuesday | A cup of yogurt with the addition of fruit, a cup of herbal tea | Salmon fillet baked with tomatoes (220 g) | A bowl of vegetable and chicken soup |
| the Wednesday | A piece of bran bread, 60 g ham, a cup of green tea | A plate of fish soup, 140 g vegetable salad | Roast beef platter |
| Thursday | Two hard-boiled eggs, a piece of bran bread, a cup of mint tea | 240g grilled chicken | Mackerel fillet baked in foil - 160 g |
| Friday | 160 g rice porridge with milk, a cup of kefir | Three steamed beef chops, 140g vegetable salad | A plate of cooked macaroni and cheese |
| Saturday | Scrambled eggs with cheese and ham, a cup of chicory | Bowl of chicken and vegetable soup | Assorted seafood (180 g) |
| Sunday | A plate of semolina porridge with added fruit, a cup of herbal tea | A dish to your taste from any products (including those forbidden by the diet) | 160 g vegetable salad, a cup of kefir |
The last step of the Dukan diet
The fourth and final stage is "stabilization". It is a gradual exit from the diet. During this phase, certain rules must be followed, namely:
- You can eat lean fish and meat, non-starchy fruits and vegetables, hard cheeses, unsweetened low-fat dairy products;
- limit sugar and salt intake;
- one day per week corresponds to the protein day of the attack phase;
- You can eat potatoes and pasta 2 times a week;
- drink 2 liters of water and eat two to three tablespoons of bran throughout the day;
- A few times a week "holiday meals" are allowed, where you can enjoy all foods.
Nutritionists advise not to lean on harmful foods for a week after the final phase. Don't eat large portions, stick to three to four meals a day, and make time for exercise. The implementation of these recommendations will help to maintain the result for a long time.