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Dukan diet: features, phases and recipes

Pierre Dukan is a French neurologist who became known for developing a special diet system, thanks to which many managed to lose excess weight.The first to try it was a friend of the doctor, a businessman struggling with obesity.After just a week of protein nutrition, he managed to lose 2.5 kg, and after 3 days another 1.5 kg.This significant achievement marked the beginning of Dukan's career as a nutritionist.The advantage of such a diet is that there is no need to count calories and weigh dishes.The recipes are simple and inexpensive, they themselves are delicious, healthy and filling and also provide the body with everything it needs.

General information and phases of the diet

The diet is aimed not only at losing weight, but also at maintaining the results when returning to a normal diet.The amount of food consumed and the frequency of meals do not matter because the person does not feel hungry and therefore feels physically well.The menu preferably consists of properly prepared protein foods with a minimum of carbohydrates.

The doctor offers in his method 4 consecutive stages, each with its own characteristics and rules of procedure.The first two allow getting rid of excess weight and normalizing body weight, while phases 3 and 4 help consolidate weight loss.

The main products of the Dukan diet:

  • Meat: chicken, rabbit, turkey, beef, low-fat bacon;
  • fish dishes and seafood;
  • quail and chicken eggs;
  • low-fat milk, kefir, cottage cheese, yogurt without additives;
  • Tofu cheese.

The full list consists of 72 foods that can be prepared in different ways.Dishes containing spices and herbs are permitted, but it is permitted to consume only a small amount of both.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 body’s fat layer.This phase is aimed at using foods rich in protein.In the “attack phase” the body can consume more energy and calories due to the complex structure of proteins, which require a lot of time and energy to digest.

A sample “attack” menu for the day looks like this:

  1. Breakfast: Protein omelet 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, natural yogurt or kefir.

The duration of the phase depends on the amount of weight that must be eliminated to normalize the mass:

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

During this phase, it is important to follow all nutritional recommendations, not to use foreign products and to eat only what is allowed.

Cruise phase

You can now add another 28 types of vegetables to the 72 permitted protein products.A total of 100 different components are available to you, which will help you lose weight quickly and without much effort.The “cruise” phase is often referred to as “rotation” because proteins and vegetables cannot be eaten on the same day.

Cucumbers, tomatoes, low-calorie vegetables with cheese and bran are permitted, but potatoes and other carbohydrate and starch-rich ingredients should be excluded from the diet.You can prepare different dishes without restrictions on the quantity and frequency of meals.Over the entire period, you can lose 1 kg of weight in 7 days.The phase lasts until the person achieves 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 achieved are consolidated and a gradual return to the previous diet occurs.Rice, bread, pasta, potatoes and other starchy vegetables, fruits (except grapes and bananas), and sweets are included in the list of 100 products.Daily you need to consume 2-3 tablespoons of bran and 10 ml of honey.Once a week you need to eat exclusively protein foods for a day.

Example menu for the day in the “Consolidation” phase:

  1. Breakfast:Yogurt without additives or low-fat cottage cheese, boiled chicken, egg and tea.
  2. Lunch:stewed 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 were able to reset before it started:

  • 5kg - 50 days;
  • 10kg – 100 days.

It is important to remember that every 10 days you can lose another kilogram of weight.If you managed to lose a total of 10 kg of weight before the “consolidation phase”, you can lose the same amount during this phase.If you need more, the duration of the stage should be extended.

“Stabilization” phase

The last stage includes all the products of the first.A comprehensive plan will allow you to get rid of excess fat and maintain the gains from previous phases.

Three main points are considered at this stage:

  • Follow a protein diet once a week.
  • Use 3 tbsp.l.Bran.
  • Be physically active, at least walk a lot.

Sample menu for the day in the “Stabilization” phase:

  1. Breakfast:Natural yogurt, 200 g 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.

During the diet, it is recommended to get enough rest, sleep about 8 hours a day and do light exercise or go to the swimming pool regularly.

Dukan food recipes

According to the system developed by the doctor, you need to eat the right foods and cook foods without excess fat.Dukan diet recipes allow you to create a menu for every day and week.All dishes are easy to prepare: meat, fish and vegetables can be baked, boiled or stewed in the slow cooker.

If time is not enough, dishes can be prepared several days in advance, proportionally increasing the portions of cooked meat, fish or soup.Be sure to follow a diet and eat at the same time every day.Breakfast, lunch and dinner are the main meals.However, if you feel hungry, a light snack of salad or dessert is acceptable.

Soups

When following a diet, it is important not to forget liquid food - the basis of any diet.In the Dukan diet, it is necessary to prepare soups 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 starchy vegetables are not added to the soup due to their high carbohydrate content.All dishes are tasty and light and the cooking process is quick.

Okroshka

how to cook okroshka on the Dukan diet

Ingredients:

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

Cooking method:

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

Tuna soup

Soup recipes for the Dukan diet

Ingredients:

  • 1.5 tbsp.l 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 pot, bring to a boil and add bran.Cook until they swell.
  2. Add the tuna to the boiling mixture while stirring and add the beaten egg whites.
  3. Add salt, pepper, bay leaf and herbs.
  4. Let it cook for a quarter of an hour.Serve with finely chopped herbs.

Vegetable soup with chicken

Preparation of vegetable soup with chicken for the Dukan diet

Ingredients:

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

Cooking method:

  1. Chop the cabbage finely and add it to boiling water.Let cook for 7 minutes.
  2. Divide the cauliflower into florets, add them 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 let cool;Let the broth stand on its own.
  5. In a blender, mix the cabbage and a little broth into 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 both before and after lunch.They usually contain meat, vegetables and diet-approved sauces.

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

Salty cheese for breakfast

salted cheese as a breakfast option on the Dukan diet

Ingredients:

  • 1 kg of low-fat cottage cheese;
  • 1 tsp.Soda;
  • 6 tbsp.l.skimmed milk;
  • 2 eggs;
  • Salt, spices, herbs - to taste.

Cooking method:

  1. Mix all ingredients thoroughly with a whisk.
  2. Place in a water bath and stir until smooth.
  3. Pour into silicone molds and place in the refrigerator.

French ratatouille (in the slow cooker)

Preparation of ratatouille for the Dukan diet

Ingredients:

  • 1 onion;
  • Aubergine;
  • peppers (red);
  • Tomato;
  • Cucumber;
  • Zucchini;
  • 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 for 40 minutes on the “Stew” program.
  3. A quarter of an hour before the end of the program, salt the dish and add garlic.

Sea Temptation Salad

Salad recipe for the Dukan diet

Ingredients:

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

Cooking method:

  1. Boil the eggs and let them cool.
  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 a feeling of satiety.Many people complain that they can't get enough of the soup.So if you have a second course after the soup, you will stay full and not feel hungry.

These components can include homemade salt cakes, 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 tbsp.l.oat bran;
  • 4 tbsp.l.wheat bran;
  • 8 tbsp.l.dry low-fat milk;
  • 20 g baking powder;
  • 300 ml low-fat kefir;
  • 2 tbsp.l.orange peel;
  • Zest of 1 lemon.

Ingredients for cream:

  • 700 g low-fat soft cottage cheese;
  • 4 tbsp.l.milk powder;
  • 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 baking dish.
  3. Heat in the microwave at 800 W for 12 minutes.
  4. Allow to cool and cut into 4 layers.The inside of the cakes may be wet.
  5. Mix all the ingredients for the cream thoroughly and whisk.
  6. Spread the cakes with cream and decorate the top with peel.
  7. Allow to soak in the refrigerator overnight.

Flaxseed chips

Method of preparing flax chips for the Dukan diet

Components:

  • 1 tbsp.l.Linseed;
  • 1 tbsp.l.chia seeds;
  • 1 tbsp.l.wheat bran;
  • some salt;
  • Cardamom, cumin, anise and other spices to taste.

Cooking method:

  1. Pour half a cup of boiling water over the chia seeds and let it sit for half an hour.
  2. Add flaxseed, bran, spices, and salt;Mix everything thoroughly.
  3. Form thin cakes and place them on a baking sheet in the oven.
  4. Bake at 200 degrees for 20 minutes.

Christmas cake with pumpkin

How to make pumpkin pie on the Dukan diet

Ingredients (for the dough):

  • 4 tbsp.l.oat bran;
  • 2 tbsp.l.wheat bran;
  • 4 tbsp.l.Cottage cheese;
  • 2 eggs;
  • baking powder for dough;
  • vanillin;
  • Cardamom, cinnamon and ginger.

Ingredients (for jam):

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

Cooking method:

  1. Prepare pumpkin jam: grate raw pumpkin and simmer covered.If the pumpkin is dry, you can add a little water.
  2. Halfway through cooking, add lemon juice, zest and sweetener.
  3. Continue simmering over low heat until fully cooked.
  4. Mix the ingredients for the base and let it steep 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 on top and put in the oven for another 10 minutes.
  7. Allow to cool, cut into 4 pieces and shape into a cake.

Sauces for dressing

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, high calorie content and the content of flavor additives and aromas.

You can easily make 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 food processors.

Mayonnaise according to Dukan

Dukan mayonnaise recipe

Ingredients:

  • 3 eggs;
  • 1 tsp.Vinegar;
  • 2 tsp.Mustard;
  • 75 ml paraffin oil;
  • Salt and spices.

Cooking method:

  1. Boil the eggs, peel them and let them cool to 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, gradually adding oil.
  4. After a minute, increase the speed and continue pouring oil.
  5. Beat until a thick, white mixture forms.

Teriyaki sauce

Teriyaki sauce recipe for the Dukan diet

Ingredients:

  • 100 ml soy sauce;
  • 70 g sweetener;
  • 2 cloves of garlic;
  • 3 tsp.cornstarch;
  • 50 ml water;
  • 1 tbsp.l.wine vinegar;
  • 1 tsp.Ginger

Cooking method:

  1. Peel the ginger and garlic thoroughly.
  2. Stir starch into water;Add the remaining ingredients there.
  3. Turn the heat to low and let it cook for 5 minutes after boiling.
  4. The sauce is thin at first, but thickens slightly as it cools.