Dukan Diet: characteristics, 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 was a friend of the doctor, a businessman who was fighting obesity.After just a week of protein nutrition, he managed to lose 2.5 kg, and after 3 days - another 1.5 kg.Such a significant success marked the beginning of Dukan's career as a nutritionist.The advantage of this diet is that there is no need to count calories and weigh dishes.The recipes are simple and cheap, they are tasty, healthy and satisfying, in addition to providing 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 a normal diet.The amount of food consumed and the frequency of meals do not matter, as the person does not feel hungry during meals and, therefore, feels well physically.The menu preferably consists of properly prepared protein foods containing a minimum amount of carbohydrates.

In his method, the doctor offers 4 sequential steps, each with its own characteristics and flow rules.The first 2 allow you to eliminate excess weight and normalize body weight, and phases 3 and 4 help to consolidate weight loss.

The main products of the Dukan diet:

• meat: chicken, rabbit, turkey, beef, lean bacon;
• fish and seafood dishes;
• quail and chicken eggs;
• skimmed milk, kefir, cottage cheese, yogurts without additives;
• tofu cheese.

The complete list consists of 72 foods that can be prepared in different ways.Dishes with spices and herbs are permitted, but only a little of both is permitted.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 starting weight.

Attack phase

The fight against excess weight begins with an “attack” on the body’s fat layer.This step aims to use foods rich in proteins.The “Attack” phase allows the body to expend more energy and calories due to the complex structure of proteins, which require a lot of time and energy to be digested.

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

1. Breakfast: protein omelet with skimmed milk, steamed fish, tea or coffee.
2. Lunch: Poultry cooked with herbs.
3. Afternoon snack: seafood and a piece of tofu cheese.
4. To have lunch: fish, natural yogurt or kefir.

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

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

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

Cruise phase

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

Cucumbers, tomatoes, low-calorie vegetables with cheese and bran are allowed, 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 the entire period, you can lose 1 kg of weight in 7 days.The stage lasts until the person receives the required proportions of body and body weight.On average, the duration of the phase is 2 to 6 months.

“Consolidation” Phase

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

Example of menu of the day in the "Consolidation" phase:

1. Breakfast:yogurt without additives or low-fat cottage cheese, boiled chicken, egg and tea.
2. Lunch:Steamed hake, raw or cooked vegetables, tea.
3. Snack:fruit smoothie.
4. To have lunch:soup with vegetables and grilled meat.

The duration of the phase depends on how much you managed to reset before starting:

• 5kg – 50 days;
• 10kg - 100 days.

It is important to remember that every 10 days you can lose another 1 kg of weight.In total, if before the “Consolidation” phase you managed to get rid of 10 kg of weight, then during the period you can lose the same amount.If more is needed, the duration of the step must be increased.

"Stabilization" phase

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

At this stage, three main points are taken into consideration:

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

Example of the menu of the day in the "Stabilization" phase:

1. Breakfast:natural yogurt, 200 g of ham, coffee or tea.
2. Lunch:protein-based snack - crab sticks (surimi), pâté, salmon, yogurt or hard cheese.
3. To have lunch:200 g of boiled meat, green tea and hard cheese.

When 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 foods and cook food without excess fat.With the Dukan diet recipes, you can create a menu for every day and for the week.All dishes are easy to prepare: meat, fish and vegetables can be baked, boiled or steamed in a slow cooker.

If there is no time, dishes can be prepared several days in advance, proportionally increasing the cooking portions of meat, fish or soup.Make sure you follow a diet, eating foods at the same time every day.Breakfast, lunch and dinner are the main meals, but if you feel hungry it is acceptable to have a light snack accompanied by salad or dessert.

Soups

When following a diet, it is important not to forget about liquid foods - the basis of every diet.It is necessary to prepare soups according to the Dukan diet without using potatoes and other starchy foods.First courses should contain the main component - meat or fish, as well as herbs, a small amount of salt and other permitted ingredients.

Potatoes, legumes and other starchy vegetables are not added to the soup due to the large amount of carbohydrates.All dishes are tasty and light, and cooking is quick.

Okrochka

Ingredients:

• 1 liter of skimmed kefir;
• 200g cooked chicken breast;
• 1 egg;
• greens and salt - to taste.

Cooking method:

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

Tuna soup

Ingredients:

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

Cooking method:

1. Pour 1 liter of water into a pan, bring to a boil and add the bran.Cook until they swell.
2. Place the tuna in the boiling mixture, stirring, add the 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:

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

Cooking method:

1. Finely chop the cabbage and place in boiling water.Cook for 7 minutes.
2. Divide the cauliflower into florets, place them there and cook for the same time.
3. Chop the mushrooms and fry them in a frying pan with chopped pepper.
4. Remove the cabbage and let it cool;leave the broth itself.
5. In a blender, mix the cabbage and a little broth, making 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

These dishes are great for satisfying hunger before and after lunch.They usually contain meats, vegetables and sauces approved for the diet.

These dishes are prepared quickly: it is often enough to chop the ingredients, season with sauce or olive oil and sprinkle with salt and pepper.

Salty cheese for breakfast

Ingredients:

• 1kg of skimmed cottage cheese;
• 1 teaspoon.refrigerator;
• 6 tbsp.I.skimmed milk;
• 2 eggs;
• salt, seasonings, herbs - to taste.

Cooking method:

1. Mix all ingredients well using a whisk.
2. Place in a water bath and stir until smooth.
3. Place in silicone molds and refrigerate.

French ratatouille (in a slow cooker)

Ingredients:

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

Cooking method:

1. Cut all products into thin slices.
2. Place them in the multicooker bowl and cook on the “Stew” program for 40 minutes.
3. A quarter of an hour before the end of the program, salt the dish and add the garlic.

Salad "Temptation of the Sea"

Ingredients:

• 200 g of crab sticks;
• 200 g of boiled or canned squid;
• 3 eggs;
• 2 tbsp.I.red caviar;
• Dukan mayonnaise.

Cooking method:

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

Second courses

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

These components can include self-prepared savory cakes, cabbage rolls, mushrooms, meat and even French fries.

carrot cake

Ingredients for the dough:

• 200 g of carrot, grated on a fine grater;
• 8 tbsp.I.oat bran;
• 4 tbsp.I.wheat bran;
• 8 tbsp.I.skimmed milk powder;
• 20g baking powder;
• 300 ml of skimmed kefir;
• 2 tbsp.I.orange zest;
• zest of 1 lemon.

Cream ingredients:

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

Preparation:

1. Mix all the dry ingredients for the cakes and add everything else.
2. Place on a silicone baking tray.
3. Microwave at 800 W for 12 minutes.
4. Let cool and cut into 4 layers.The inside of the cakes may be wet.
5. Mix all the cream ingredients well and beat.
6. Spread the cakes with the cream and decorate the top with the zest.
7. Leave in the fridge overnight to soak.

Flaxseed chips

Components:

• 1 tbsp.I.flax seeds;
• 1 tbsp.I.Chia seeds;
• 1 tbsp.I.wheat bran;
• a little salt;
• cardamom, cumin, fennel 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 flaxseeds, bran, spices and salt;mix everything well.
3. Form thin cakes and place them on a baking sheet in the oven.
4. Bake for 20 minutes at 200 degrees.

Christmas cake with pumpkin

Ingredients (for dough):

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

Ingredients (for jam):

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

Cooking method:

1. Prepare the pumpkin jelly: grate the raw pumpkin and cook covered.If the pumpkin is dry, you can add a little water.
2. Halfway through the process, add the lemon juice, zest and sweetener.
3. Continue cooking over low heat until fully cooked.
4. Mix the base ingredients and let it ferment a little.
5. Place the crust on parchment and bake at 200 degrees for 20 minutes.
6. Remove the base, spread the jam and bake for another 10 minutes.
7. Let cool, cut into 4 parts and form into a cake.

Sauces to season

Sauces are necessary for dressing salads and appetizers.You cannot use store-bought mayonnaise, yogurt or mushroom sauce due to the incorrect combination of components, their high calorie content and the content of flavoring and flavoring 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 requires no special ingredients or kitchen machines.

Mayonnaise according to Dukan

Ingredients:

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

Cooking method:

1. Boil the eggs, peel them and let them cool at 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, adding the oil little by little.
4. After a minute, pick up the pace, continuing to pour in the oil.
5. Beat until you get a thick, white mass.

Teriyaki Sauce

Ingredients:

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

Cooking method:

1. Peel the ginger and garlic well.
2. Mix the starch into the water;add the rest of the ingredients there.
3. Set the heat to minimum and, after boiling, cook for 5 minutes.
4. The sauce will be thin at first, but will thicken slightly as it cools.