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Dukan diet: characteristics, phases and recipes

Pierre Dukan is a French neurologist who became popular after developing a special dietary system, thanks to which many managed to lose excess weight.The first to try it 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 significant success marked the beginning of Dukan's career as a nutritionist.The advantage of such nutrition is that there is no need to count calories and weigh dishes.The recipes are simple and economical, they are tasty, healthy and satisfying, and they also provide the body with everything it needs.

General information and phases of the diet

Nutrition is aimed not only at losing weight, but also at maintaining the results when returning to normal food.The amount of food consumed and the frequency of meals do not matter, since a person during this period is not hungry and therefore feels good physically.The menu is preferably made up of properly prepared protein foods containing a minimal amount of carbohydrates.

In his method the doctor proposes 4 sequential phases, each with its own characteristics and flow rules.The first 2 allow you to eliminate excess weight and normalize body weight, while phases 3 and 4 help 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;
  • low-fat milk, kefir, cottage cheese, yogurt without additives;
  • tofu cheese.

The complete list consists of 72 foods that can be prepared in different ways.Dishes with seasonings and herbs are allowed, but only a small amount is allowed to be consumed.The use of other products is strictly prohibited.It is also recommended to use 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 fat layer of the body.This phase is aimed at using foods rich in proteins.The “Attack” phase allows the body to consume more energy and calories due to the complex structure of proteins, which require a lot of time and energy to digest.

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

  1. Breakfast: protein omelette with low-fat milk, steamed fish, tea or coffee.
  2. Lunch: Poultry cooked with herbs.
  3. Afternoon snack: seafood and a piece of tofu cheese.
  4. Dinner: fish, plain yogurt or kefir.

The duration of the phase 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 follow all nutritional recommendations, not to use foreign products and to eat only what is allowed.

Cruise phase

At this point 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 "rotation" because you cannot use proteins and vegetables on the same day.

The use of cucumbers, tomatoes, low-calorie vegetables with cheese, bran is 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 phase lasts until the person receives the required proportions of figure and body 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.Added to the list of 100 products are rice, bread, pasta, potatoes and other starchy vegetables, fruits (except grapes and bananas) and sweets.Every day you need to consume 2-3 tablespoons of bran and 10 ml of honey.Once a week it is necessary to consume a day exclusively with protein foods.

Example 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 hake, raw or stewed vegetables, tea.
  3. Snack:fruit smoothie.
  4. Dinner:soup with vegetables and grilled meat.

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

  • 5 kg - 50 days;
  • 10 kg - 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 its period you can lose the same amount.If you need more, the phase duration should be increased.

"Stabilization" phase

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

Three main points are taken into consideration at this stage:

  • Follow a protein diet once a week.
  • Use 3 tablespoons.the.bran.
  • Be physically active, at least walking a lot.

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

  1. Breakfast:plain yogurt, 200 g of ham, coffee or tea.
  2. Lunch:protein-based snack: 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 physical activity or go to the pool regularly.

Dukan cuisine recipes

According to the system developed by the doctor, it is necessary to eat the right foods and cook food without excess fat.With Dukan diet recipes you can create a menu for both 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 not enough 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 food at the same time every day.Breakfast, lunch and dinner are the main meals, but if you are hungry, a light snack with a salad or dessert is acceptable.

Soups

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

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

Okroshka

how to cook okroshka according to the Dukan diet

Ingredients:

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

Cooking method:

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

Tuna soup

soup recipes for the Dukan diet

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 saucepan, bring to a boil and add the bran.Cook until they swell.
  2. Immerse the tuna in the boiling mixture, stirring, add the beaten egg whites.
  3. Salt, pepper, add the bay leaf and aromatic herbs.
  4. Cook for a quarter of an hour.Serve with finely chopped herbs.

Vegetable soup with chicken

prepare vegetable soup with chicken for the Dukan diet

Ingredients:

  • 150 g of cabbage;
  • 150 g of cauliflower;
  • 150 g of fresh mushrooms;
  • half a pepper;
  • 200 g of 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 them in a pan with chopped pepper.
  4. Remove cabbage and cool;leave the broth itself.
  5. In a blender, mix the cabbage and a little broth, obtaining a puree.
  6. Add more broth to thin the soup.
  7. Cut into small pieces and mix all the ingredients, then heat the soup on the stove.

Snacks and salads

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

These dishes are prepared quickly: often just chop the ingredients, drizzle with sauce or olive oil, and sprinkle with salt and pepper.

Salty cheese for breakfast

salted cheese as a breakfast option in the Dukan diet

Ingredients:

  • 1 kg of low-fat ricotta;
  • 1 tsp.soda;
  • 6 tablespoons.the.skimmed milk;
  • 2 eggs;
  • salt, seasonings, herbs - to taste.

Cooking method:

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

French Ratatouille (in a slow cooker)

prepare ratatouille for the Dukan diet

Ingredients:

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

Cooking method:

  1. Cut all products into thin rings.
  2. Place them in the multicooker bowl and cook according to 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"

salad recipe for the Dukan diet

Ingredients:

  • 200 g crab sticks;
  • 200 g of boiled or canned squid;
  • 3 eggs;
  • 2 tbsp.the.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 the ingredients with the caviar and season with mayonnaise.

Second courses

These ingredients are ideal for feeling full.Many people complain of never having enough soup, so having a second course after soup will allow you to feel full and not feel hungry.

Such components can include homemade quiches, cabbage rolls, mushrooms, meat and even chips.

carrot cake

How to make carrot cake for the Dukan diet

Ingredients for the dough:

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

Ingredients for the cream:

  • 700 g of low-fat soft ricotta;
  • 4 tbsp.the.powdered milk;
  • a pack of vanillin;
  • juice of 1 lemon.

Preparation:

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

Flaxseed chips

method for preparing flax chips for the Dukan diet

Components:

  • 1 tbsp.the.flax seeds;
  • 1 tbsp.the.Chia seeds;
  • 1 tbsp.the.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 thoroughly.
  3. Form thin cakes and place them on a baking tray in the oven.
  4. Cook for 20 minutes at 200 degrees.

Christmas cake with pumpkin

how to make pumpkin pie on the dukan diet

Ingredients (for the dough):

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

Ingredients (for the jam):

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

Cooking method:

  1. Prepare the pumpkin jam: grate the raw pumpkin and cook it 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 completely cooked.
  4. Mix the ingredients for the base and let it brew for a while.
  5. Place the crust on baking 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.

Seasoning sauces

Sauces are necessary for dressing salads and appetizers.You cannot use store-bought mayonnaise, yogurt or mushroom dressing due to the incorrect combination of components contained in it, its 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 does not require any special ingredients or kitchen machines.

Mayonnaise according to Dukan

Dukan mayonnaise recipe

Ingredients:

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

Cooking method:

  1. Boil the eggs, peel them and let them cool to room temperature.
  2. Separate the egg yolks, add salt, pepper, mustard and vinegar.
  3. Mix and leave for 5 minutes, then beat with a mixer for 60 seconds, gradually adding oil.
  4. After a minute, accelerate the pace while continuing to pour the oil.
  5. Beat until you obtain a thick white mass.

Teriyaki sauce

Teriyaki sauce recipe for the Dukan diet

Ingredients:

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

Cooking method:

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