Pierre dukan diet for weight loss sample menu. Diet Dukan Attack: menu for the week, a list of allowed foods and recipes. Cooking recipes for the attack phase

The average daily calorie content is 950 kcal.

The Dukan diet is not a diet in its direct sense (like), but refers to nutrition systems (just like). The author of this nutrition system, Frenchman Pierre Dukan, has been working in nutrition for over 30 years, resulting in an effective multi-phase technique for weight loss.

The Dukan Diet menu is based on high-protein, low-carb foods such as fish, lean meats, and eggs. These products can be used without restrictions in the first phase of the diet. Protein low-carbohydrate food does not contain excess calories and well reduces the feeling of hunger. The author's version of the diet limits the duration of the first phase to no more than 7 days, otherwise unacceptable damage to health can be caused.

This diet fits perfectly into the modern rhythm of life, when high performance and concentration are required throughout the day, which are difficult to achieve on other low-carbohydrate diets (like).

The duration of the Dukan diet can reach several months, and the diet menu is quite diverse and weight loss is not accompanied by stress for the body. And for such a long period of time, the body gets used to a new, normal diet, i.e. metabolism is normalized.

General Dukan Diet Requirements:

• every day you need to drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water;
• add oat bran to food daily (the amount will depend on the stage of the diet);
• do morning exercises every day;
• take at least a 20 minute walk in the fresh air every day.

The Dukan Diet contains four independent phases, each with specific dietary and food requirements. It is clear that the effectiveness and efficiency will depend on the full and precise compliance with the requirements in all phases of the diet:

• phase attacks;
• stage alternation;
• phase anchoring;
• phase stabilization.

The first phase of the Dukan diet - "attack"

The first stage of the diet is characterized by a significant reduction in volume and rapid weight loss. The first stage has the most stringent requirements for the menu and it is highly desirable to fulfill all of them impeccably, because. the overall weight loss in the entire diet is determined at this stage.

As part of the menu at this stage, priority is given to products with a high protein content - these are products of animal origin and a number of fermented milk products with a low fat content (fat-free).

At this stage, dizziness, dry mouth and other signs of deterioration in well-being are possible. This shows that the diet is working and there is a loss of adipose tissue. That's why duration of this phase has a strict time limit and depends on your well-being - if your body does not accept such a diet, reduce the duration of the phase to the minimum possible, but if your health allows, then increase the duration of the phase to the upper limit in your overweight range:

• overweight up to 20 kg - the duration of the first phase is 3-5 days;
• overweight from 20 to 30 kg - the duration of the phase is 5-7 days;
• overweight more than 30 kg - the duration of the first stage is 5-10 days.

Maximum duration the first phase should not be more than 10 days.

Allowed foods in the Dukan diet in the first phase:

• be sure to eat 1.5 tablespoons of oat bran every day;
• be sure to drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water daily;
• lean beef, horse meat, veal;
• veal kidneys and liver;
• skinless chicken and turkey meat;
• beef or veal tongue;
• any seafood;
• eggs;
• any fish (boiled, steamed or grilled);
• low-fat dairy products;
• onion and garlic;
• lean (low-fat) ham;
• you can add vinegar, salt, seasonings and spices to food.

All foods allowed in the diet during the day can be mixed as you like.

In the first phase should be excluded:

• sugar
• goose
• duck
• rabbit meat
• pork

The second phase of Dr. Dukan's diet - "alternation"

This phase got its name because of the nutrition scheme, when two different diet menus “protein” and “protein with vegetables” alternate with equal duration. If before the start of the diet, excess weight was less than 10 kg, then the interleaving scheme can be lengthened or shortened at any time. Example options:

• one day protein - one day "vegetables + proteins"
• three days "squirrels" - three days "vegetables + proteins"
• five days "squirrels" - five days "vegetables + proteins"

If, before the start of the diet, excess weight was more than 10 kg, then the alternation scheme is only 5 for 5 days (i.e. five days of "squirrels" - five days of "vegetables + proteins").

The duration of the second stage of the Dukan diet depends on the weight lost during the first stage of the diet according to the formula: 1 kg of weight loss in the first stage - 10 days in the second phase of the "alternation". For example:

• total weight loss in the first stage 3 kg - duration of the second phase 30 days
• weight loss in the first stage 4.5 kg - duration of the alternation phase 45 days
• weight loss for the first phase of the diet 5.2 kg - the duration of the alternation phase is 52 days

At the second stage, the results of the first phase are fixed and the diet approaches the usual one. The main goal of this phase is to prevent the possible return of the kilograms dropped during the first phase.

The menu of the second phase of the Dukan diet contains all the products from the first phase for a "protein" day and the same products with the addition of vegetables: tomatoes, cucumbers, spinach, green beans, radishes, asparagus, cabbage, celery, eggplant, zucchini, mushrooms, carrots, beets, peppers - for the day according to the menu "vegetables + proteins". Vegetables can be consumed in any quantity and method of preparation - raw, boiled, baked or steamed.

Allowed foods in the Dukan diet in the second phase:

• sure every day add to food 2 tbsp. spoons of oat bran
• necessarily daily drink at least 1.5 liters of plain (still and non-mineralized) water
• all menu items of the "attack" phase
• vegetables without starch
• cheese (fat content less than 6%) - 30 gr.
• fruits (no grapes, cherries and bananas)
• cocoa - 1 tsp
• milk
• starch - 1 tbsp
• gelatin
• cream - 1 tsp
• garlic
• ketchup
• spices, adjika, hot pepper
• vegetable oil for frying (literally 3 drops)
• gherkins
• bread - 2 slices
• white or red wine - 50 g.

Additional products of the second phase must not be mixed as products from the first stage - from them, only two any products can be selected daily. In this case, the products of the first phase, as before, mix randomly.

In the second phase should be excluded:

• cereals
• avocado
• lentils
• peas
• potato
• pasta
• beans
• corn

The third phase of the Dukan diet - "fixing"

During the third phase, the weight achieved in the first two stages is stabilized. The duration of the third phase of the diet is calculated, as well as the duration of the second phase - according to the weight lost during the first stage of the diet (10 days per 1 kg of weight lost in the first stage - 10 days in the third phase of "fixing"). The menu is even closer to the usual.

At the third stage, you need to follow one rule: during the week, one day must be spent on the menu of the first phase (“protein” day)

Allowed foods in the Dr. Dukan diet in the third phase:

• sure every day add 2.5 tbsp. tablespoons of oat bran
• every day is a must you must drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water
• all products of the menu of the first phase
• all vegetables of the second phase menu
• fruits daily (except grapes, bananas and cherries)
• bread 2 slices
• low-fat cheese (40 g)
• you can potatoes, rice, corn, peas, beans, pasta and other starchy foods - 2 times a week.

Twice a week you can eat anything, but only instead of one meal (or instead of breakfast, or lunch, or dinner).

The fourth phase of the Dukan diet - "stabilization"

This phase is no longer directly related to the diet itself - this diet is for life. There are only four simple restrictions to follow:

1. every day it is imperative to drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water
2. be sure to add 3 tbsp to food every day. spoons of oat bran
3. daily any amount of protein food, vegetables and fruits, a slice of cheese, two slices of bread, any two foods high in starch
4. any one of the days of the week must be carried out according to the menu from the first phase (“protein” day)

These four simple rules will allow you to keep your weight within certain limits, eating whatever you like for the remaining 6 days of the week.

Benefits of the Dukan Diet

1. The most important plus of the Dukan diet is that lost kilograms do not return. Even returning to a normal diet after a diet does not cause weight gain for an arbitrarily long period of time (only 4 simple rules are required).
2. The effectiveness of the Dukan diet is very high with rates of 3-6 kg per week.
3. Diet restrictions are extremely small, so that it can be carried out at home, at lunchtime at work, and in a cafe and even in a restaurant. Even alcohol is allowed, so you will not be a black sheep when invited to an anniversary or corporate party.
4. The diet is as safe as possible - it does not involve the use of any chemical additives or drugs - every single product is completely natural.
5. There is no restriction on the amount of food consumed (only a small number of diets can boast of this - buckwheat, and).
6. There are no strict restrictions on the time of meals - suitable for those who get up early and those who like to sleep.
7. Weight loss is significant from the very first days of the diet - you are immediately convinced of its high effectiveness. Moreover, the effectiveness does not decrease, even if other diets no longer help you (as in).
8. The diet is very easy to follow - simple rules do not require preliminary calculations of the menu. And a large number of products provide an opportunity to show their culinary talents (this is for those who love to cook and eat).

Cons of the Dukan Diet

1. The diet limits the amount of fat. Discuss with your doctor the possibility of a diet and allowable restrictions. It may be necessary to change the menu with an additional minimum addition of vegetable oils (for example, olive).
2. Like all diets, Dr. Dukan's diet is not completely balanced - therefore, it is necessary to additionally take vitamin and mineral complexes.
3. The first phase of the diet is quite difficult (but its effectiveness during this period is the greatest). During this time, increased fatigue is possible.
4. The diet requires the daily consumption of oat bran. This product is not available everywhere - pre-order with delivery may be required. Of course, in this case, the order will need to be placed in advance, taking into account the time of order preparation and delivery.

The effectiveness of the Dukan diet

Practical results are confirmed by clinical practice. Efficiency in this case refers to the stabilization of the achieved weight after two time intervals: the first from 6 to 12 months and the second from 18 months to 2 years with the results:

• 6 to 12 months - 83.3% weight stabilization
• from 18 months to 2 years - 62.1% weight stabilization

The data confirm the high effectiveness of the diet, because. even 2 years after the diet, 62% of those who went through the observation of the weight remained within the limits achieved during the diet.

Every civilized person has heard of the Dukan diet. Many have already practiced it, others have seen videos on TV or on YouTube. The diet has millions of fans and just as many opponents.

Some doctors openly declare its harm to health, but the founder promises painless getting rid of extra pounds and saving the result for life. Which of them is right? And what is such a popular power system really like?

The pros and cons of the Dukan diet, the menu for each phase and recipes can be found in this article.

The essence and principles of the diet

Let's start with the history of occurrence. The diet is named after its developer, French dietitian Pierre Ducane. This venerable man is already over 70, but he looks great and leads an active lifestyle. The nutritionist claims that this is the merit of the nutrition system he created.

Among his followers are world stars and celebrities, for example, Jennifer Lopez and Kate Middleton. Dukan was especially famous for the book “I Can’t Lose Weight” published at the beginning of the 2000s. At that time, an unknown nutritionist first proposed to the world as a method of treating obesity. The book became an instant bestseller and was translated into many languages.



To achieve truly amazing results, Dr. Pierre Dukan developed a number of principles that formed the basis of the diet:

1. Calorie counting and rigid, unsystematic food restrictions are not able to cope with obesity. Nutrition should be built in such a way that the body does not receive substances from which it creates a fatty layer, namely, fast carbohydrates and fats.
2. There are no restrictions on how many times a day you need to eat or how much. The body must receive food on demand.
3. A variety of protein menu, which includes both meat and dairy products.
4. Breakdown is not allowed! However, it is allowed to go from one stage to another earlier.
5. Be sure to need food with hard fibers so that the intestines work stably. You can’t do without fiber or bran.
6. A high protein content leads to dehydration. Drink plenty of water throughout the day!

Physical activity keeps you healthy and keeps your metabolism going. If you can’t or don’t have the strength to go to the gym, for starters, give up the elevator and start walking. Gradually add, and other muscle groups.

Benefits, harms and contraindications to the Dukan diet

The battles and disputes around the Dukan diet, as well as around, are unlikely to ever subside. However, this only makes the diet more popular and recognizable. According to statistics, the number of its adherents has long exceeded 20 million. Yes, and Dr. Pierre himself is full of health and youth, which adds a lot of points to the diet in the ranking. It remains to compare all the pros and cons to form your own opinion.

Benefit

The undoubted advantages of the Dukan nutrition system are as follows:

1. The number of products on the menu in the initial stages is not limited by anything.
2. Protein diet causes a long-term feeling of satiety.
3. Quick results that you will see within the first five days.
4. No loss in muscle mass.
5. Skin, nails and hair become healthier.
6. Long term result.
7. Easy Internet access to all necessary information.

Harm

Alas, the clinical studies conducted have not confirmed either the high effectiveness of the Dukan diet or its safety. Since opinions about it are too different, we will simply give a number of scientifically based facts and statements of the luminaries of world medicine.

The famous French doctor Louis Aronier believes that the excess protein in the diet has a detrimental effect on the kidneys. Moreover, he claims that this leads to pathological changes in the body. He equates the harm from the Dukan diet to the harm from systematic smoking.

Studies by American nutritionists have shown that the initial stages of the Dukan diet are potentially hazardous to health. They recognized it as the most destructive diet in the world.

The results of another group of researchers are also disappointing. The Dukan Diet ranked 24th in weight loss among 25 other diets. In addition, scientists noted deterioration in the work of the kidneys and the cardiovascular system in a group of subjects.

Dr. Pierre Dukan himself has repeatedly stated that this diet is intended for people with serious overweight problems. And that maintaining the same weight, medication or fasting will do them more harm than a protein menu.

Contraindications

There are a number of contraindications and conditions in which the use of the diet of Dr. Pierre Dukan is categorically not recommended.

These include:

• pregnancy and breastfeeding;
• diabetes of any type;
• diseases and disorders of the kidneys;
• cardiovascular diseases;
• disorders in the gastrointestinal tract.

Stages of the Dukan Diet

Many, when faced with the Dukan Diet for the first time, are slightly lost from incomprehensible terms. What does the “attack” have to do with it and who should be attacked?

The secret is simple. To get the results and save them, you will need to go through several stages or, as they are also called, phases:

• Attack.
• Alternation.
• Consolidation.
• Stabilization.

It is on the number of kilograms that you want to lose that will depend on the duration of each of the phases, which we will take a closer look at below. And now you can calculate the duration of the Dukan diet for yourself using the following table.

The duration of the Stabilization phase is not included in the table, as it is more of a guide to nutrition and lifestyle.

Attack phase

In the Attack phase of the Dukan diet, only protein foods are allowed.. Long-term protein nutrition is dangerous for health. I am glad that this is the shortest stage in the entire diet.

1. First of all, sensibly assess the weight that you need to lose. To do this, go to the official website of the diet and enter your data in a special calculation form. You will receive an answer in the form of an email with all the necessary information and recommendations.
2. Do not delay this phase for more than 3-6 days. In extreme cases, increase the next stage by one and a half to two times, since during it you will also lose weight, although not as actively.
3. Drink plenty of fluids.
4. Eat at least two tablespoons of fiber or bran throughout the day so as not to disrupt the gastrointestinal tract. This can be done on an empty stomach and before meals.
5. Take vitamin and mineral complexes.
6. Monitor your well-being. If it gets really bad, stop the diet and see a doctor.

Approved Products

It would seem that it could be easier than choosing products with only protein content. But even here there are a number of nuances, since some products contain too much fat or starch.

Carefully read the list of allowed foods in the Attack phase below:

• "red" meat: beef, veal, lamb meat, lean pork, lean ham, offal;
• poultry meat: chicken, quail;
• eggs, but no more than two yolks per day;
• rabbit, nutria, game;
• fish and seafood: white fish, red fish, shrimp, other seafood;
• skimmed milk, skimmed dairy products, tofu cheese;
• Soy meat;
• try to limit the amount of salt as much as possible;
• any spices, vinegars, dry herbs, mustard;
• sweeteners, gelatin, baking powder for dough;
• one onion as an additive to soups;
• lemon juice and zest for marinades and as a seasoning for dishes.

The use of cereals, vegetables and fats at this stage is strictly contraindicated. Try to stew, boil or bake all dishes. At the very least, fry in a dry frying pan. You will find a menu option for five days on Attack at the end of the article.

Feedback on the results at the 1st stage of the Dukan Attack:

Phase alternation

The second phase of the Dukan diet is called Alternation. From the name it is clear that the food is built in such a way that one day remains completely protein, as in Attack, and the next allows the addition of non-starchy vegetables and herbs. It is believed that its duration should be the first period. However, you have the right to extend it at your discretion, until the loss of the expected number of kilograms.

Observe the following rules for the alternation phase:

1. Increase your fiber or bran intake to two and a half tablespoons.
2. Don't forget to drink water and vitamins.
3. Incorporate high fiber foods into your diet.
4. Alternate one protein day with one mixed day until you reach your desired weight.
5. Salt is still banned.
6. Walk more.

If you follow these rules and the menu (see below), you will lose up to a kilogram per week in addition to the weight already lost.

Approved Products

In the alternation phase, absolutely all products allowed on the Attack are allowed.

Moreover, you get an additional list:

• whole wheat bread;
• green beans and asparagus;
• lettuce, leek;
• mushrooms;
• vegetables: cucumbers, tomatoes, eggplants, sweet peppers, zucchini, carrots, radishes, radishes, avocados;
• cabbage (white, Beijing, broccoli);
• lettuce, spinach, all kinds of greens;
• chicory;
• ketchup;
• wines no more than 50 g per day (most often for marinades and sauces);
• fat-free cocoa;
• low-fat cream;
• extra virgin olive oil no more than a tablespoon a day;
• low-fat varieties of hard cheeses no more than once a day and no more than 40 g.

Prohibited Products

But the following products should be strictly avoided:

• peas, beans, beans;
• nuts;
• olives and olives;
• corn;
• potato.

Consolidation phase

The most “pleasant” stage of the Dukan diet is the fixation phase. It is allowed to gradually introduce even durum pasta into the menu. Do it carefully and consider the daily calorie intake. Moreover, you will still continue to lose weight, but it will already be about 200-500 grams per week. With a large initial weight, the trend of one kilogram may continue. However, the task of this phase, however, is not to lose weight, but to consolidate the result.

1. Now you need to eat at least three tablespoons of fiber or bran per day.
2. We continue to drink water and vitamins.
3. You can loosen control over salt and your well-being.
4. Increase physical activity.
5. Once a week, have a full protein day, like on Attack. Thursday is considered classic. But this is up to you.
6. It is allowed twice a week to turn one meal into a small holiday and treat yourself to something delicious.
7. Try to continue eating boiled, baked, or steamed foods.

Approved Products

And here is a list of products that you can enter into your menu at the Consolidation stage:

• three teaspoons of honey a day;
• without glaze;
• seasonal fruits and berries;
• peas, beans, lentils, beans;
• nuts;
• olives and olives;
• corn;
• pasta from durum wheat varieties;
• all types of rice;
• buckwheat grain;
• a couple of slices of plain bread.

Prohibited Products

And don't forget that the following foods are still banned:

• pasta from soft wheat varieties;
• confectionery, pastries, sweets;
• some fruits: grapes, bananas, figs.

Stabilization phase

Stabilization, according to Mr. Dukan, is perhaps the most important phase of the diet. In fact, it’s not even one of the stages, but a way of life. Compliance with the rules of the fourth stage will not only save the waist from returning the lost kilograms, but also completely normalize the metabolism. How much time you devote to the rules of Stabilization, so much you will remain attractive, slim and healthy.

Let's study the rules of the fourth phase:

1. Continue to follow the principle of fractional nutrition.
2. Allow yourself to make small "holidays of the stomach" and eat whatever you want. But let it be only one of the meals during the day and not more than twice a week.
3. Follow the rule of "protein" day once a week. This day should consist only of those dishes that can be eaten on Attack
4. Drink at least two liters of water per day, distributing them evenly throughout the day.
5. Take at least two tablespoons of fiber every day for good digestion.
6. Move more and walk. Start jogging or join a gym.
7. Try to limit your alcohol and nicotine intake. An exception is a glass of dry wine at dinner or a gala dinner.

Menu for every day for all phases of the Dukan diet

Below are tables with an approximate menu for each phase of the Dukan diet. Do not be afraid to change or rearrange something as you wish - all dishes are interchangeable.

There is no menu at Stabilization, since this phase involves the introduction of the same carbohydrate foods into the diet as at the Consolidation stage, only in larger quantities.

Please note that a glass of juice or kefir is considered a meal. You drink water throughout the day. A little of the best every hour.

Menu on Attack for five days

Attack is the most difficult and unsafe period for the body. Pierre Ducan himself categorically does not recommend a duration of more than five days. If for some reason you feel that you will not be able to hold out for the planned period, then do not rush to break loose, just move on to the next step. So you will lose less than the planned weight, but the efforts will not be in vain.

Menu for 5 days in the attack phase of the Dukan diet:

You can download and print the table with the menu in the Attack phase by.

Menu on Alternation for six days

After the debilitating Attack phase of eating only proteins, you finally have the opportunity to introduce greens and some vegetables into your diet. Be especially careful, as potatoes, legumes, corn, bananas, very sweet fruits and berries are still banned (grapes, cherries, figs,). Also be careful when using beets.

Menu for 6 days on the alternation phase of the Dukan diet:

You can download and print a table with a menu for 6 days in the Alternation phase at.

Menu on Pinning for seven days

Consolidation is everyone's favorite phase of the Dukan diet because you can already eat almost any food. Of the limitations, there remains the calculation of calories and the preservation of the protein menu for every seventh day (you can use any menu from the table for the “attack”). And, of course, when cooking, it is advisable not to use frying on fat. The rest is up to you.

Menu for 7 days in the consolidation phase of the Dukan diet:

You can download and print a table with a menu for 7 days in the Consolidation phase at.

Dukan Recipes

We bring to your attention several recipes. Most of them are universal and suitable for almost all phases of the Dukan diet.

Recipe number 2: seafood soup

Ingredients:

• fillet of any lean fish;
• the floor of the bulb;
• a handful of peeled shrimp;
• salt;
• Bay leaf;
• fresh herbs to taste;
• allspice peas.

Cooking:

Put the fish, a whole half of the onion and spices into the pan. Pour in water and bring to a boil. Reduce heat and simmer for about ten minutes. Turn off the heat, remove the fish and strain the broth. Separate the fish from the bones and disassemble into fibers. Combine fish, broth, shrimp and bring to a boil. Salt and pepper. Add chopped greens and boil for 1-2 minutes.

This soup is perfect for the attack phase. However, by adding green beans and sweet peppers, you can safely introduce it into other phases.

Recipe number 4: green bean salad with fish

Ingredients:

• a handful of green beans;
• yellow bell pepper;
• 2-3 medium-sized tomatoes;
• lettuce or Beijing cabbage;
• sardines, canned in their own juice, without oil;
• 2-3 quail eggs;
• fat-free kefir without flavoring additives;
• a tablespoon of balsamic vinegar.

Cooking:

Boil the eggs, peel them and cut into slices. Boil the beans in salted water for about 5-6 minutes. Tear lettuce or Chinese cabbage leaves and chop the vegetables randomly. Drain the liquid from the fish and mash it with a fork, removing the bones. Mix kefir with balsamic vinegar, you can salt and add some fresh herbs to taste. Combine all ingredients in a salad bowl and toss.

The recipe can be used in all phases of the diet. It is best served chilled.

Cooking:

Wash vegetables. Cut the onion into half rings, the eggplant, zucchini and pepper into cubes. Peel the tomatoes from the skin and cut into slices. Sauté the onion with a tablespoon of olive oil. Put the remaining vegetables in a saucepan and simmer over low heat for 10-15 minutes. Pass the garlic through a press. Add crushed garlic, spices, herbs and salt to the vegetables, mix thoroughly and simmer for another 3-5 minutes. Turn off the heat and sprinkle the dish with lemon juice.

This dish is especially good for "alternating" and "fixing". Can be cooked in a steamer. To do this, lay all the vegetables and set the timer for 30 minutes.

The Dukan Diet has many pros and cons, like any other protein-based diet. If you follow the original instructions from the creator and do not withstand the Attack for more than 3-5 days, you will minimize possible harm to the body.

And do not forget to listen to your body: feeling unwell is an undeniable signal to stop the diet!