If your weight is higher than normal, then the Dukan diet will help you get rid of it. Stage 1 - the phase in which protein products and bran trigger the mechanism of fat burning. Hard restrictions do not relate to the amount of food and the time of its use. You can eat as much as you like at this stage so as not to have a feeling of hunger. The main principle and essence of the system is to use only products permitted by the diet, and how to cook them: steamed, baked or simply cooked - the choice is yours.
What is the diet Dyukana attack
The initial stage of the diet, developed by nutritionist Pierre Ducane, received the name "Attack". During this phase, a slimming person should eat only protein foods. Most of the permitted products are not limited in volume, you can eat at any time. We are used to the need to strictly control calories for weight loss, not to eat in the evening and limit portions. Dyukan diet attack just will not die from hunger, but at the same time saves your body from 5 kg per week. It should only strictly follow the rules and the result of the diet will not take long.
Dyukan diet rules
The main rule that the Dukan Diet 1 stage requires from losing weight - do not exceed the time. No more than 10 days, you can use a diet designed for this stage. For the normal functioning of the human body, carbohydrates and fats are necessary, and the diet attack recommends completely eliminating them from the diet. Do not risk your health, even if your progress suggests thoughts of breaking the rules of the diet. This is not the only condition of the first stage, which requires strict observance, the following rules are also included in the diet:
- daily in the diet should be present 1.5 st.l. oat bran,
- daily volume of water - 2 liters,
- the amount of salt is minimal
- take pharmacy complexes of vitamins and minerals,
- physical activity is obligatory, even the simplest: walking, warm-up.
Products on attack on Dyukanu
72 products on the Dukan diet, you can eat in any quantity without regard to time. Steam them, grill, grill, boil, simmer, bake and fry without adding oil, the power system can solve all this. Looking at the lists of products allowed by the diet, the way of losing weight does not seem thorny at all. All products to attack on Dyukan need to eat often, but in small portions. Such meals will help the stomach decrease in volume at this stage of the diet.
Permitted products on attack on the Dukan diet
At the very short and strict stage of the Dukan diet, a sharp rejection of favorite foods is a serious challenge. For those who like meat, fish, seafood and cottage cheese, which are included in the list of allowed products for DuCan attack, such food will bring only pleasure. The table presents a variety of products that you can prepare using different methods:
low-fat dairy products
crab meat and chopsticks
garlic (as seasoning)
onion (as seasoning)
ham (fat content 2-4%)
The Dukan Diet Stage 1 allows you to eat eggs from chickens and quails with the number of yolks limited to 2 per day. The following liquids can be consumed from beverages:
- chicory drink,
- herbal infusions
- calorie-free carbonated drinks
- low carb protein shakes.
The diet at the first stage requires a reduction in the amount of salt, various spices and additives will help to flavor the dishes:
- balsamic vinegar,
- sugar substitutes
- lemon (as seasoning),
- tomato paste,
- soy sauce,
- greens (parsley, dill),
- paraffin oil - up to 1 tsp per day.
Prohibited products by Dyukan
In the menu on the Dukan diet 1 stage there is not a single gram of fat.The exception is 1 small spoon of paraffin oil, which can only be used as a salad dressing. We found out that the attack is allowed to eat Dukan. It remains to answer the question that you can not eat with the Dukan diet. The category of prohibited products at this stage includes:
Menu diet Dyukana attack for a week
The main diet in stage 1 of the diet involves eating foods from the permitted list only. How to cook them is important too. You can bake, boil, stew, but do not fry in oil. Meals for Dyukan in the first week can have several options, you can navigate to the following menu:
omelette of 2 eggs with milk and greens, ham sandwich, coffee
low-fat yogurt - 150 g
baked chicken fillet with lemon and garlic - 300 g
any fish - 300 g, kefir - 200 g
oat bran porridge with milk
oat bran muffins
baked turkey meatballs
boiled eggs, coffee
lemon cake, yogurt
mackerel baked in white wine
dessert of whipped protein mint tea
omelet roll with red fish
ham sandwich, boiled egg, tea
steam veal cutlets
baked chicken breast
ground beef soup
steamed salmon fillet
ham and eggs
fish pie, tea
oat bran burgers
salad with crab sticks
ear of salmon and boiled eggs
Dukan recipes on the attack
Most of the recipes for Dyukanu prepared easily, it is important only to stock up on the right products. Many dishes have been developed for this phase. Protein nutrition of the first stage includes liquid, second courses and even sweets. A variety of recipes for the attack on Dyukanu do not feel hunger. Use in dishes can only be allowed by the diet products, they are mixed in different variations. Check out their step by step cooking.
In just half an hour, you can make a hearty and flavorful soup that will decorate your table not only on the Dukan diet in one stage, but also in the subsequent phases of the weight loss process. Dukan attack soup is prepared from the following products:
- minced meat (beef or veal) - 200 g,
- raw egg - 1 pc.,
- boiled egg - 1 pc.,
- water - 800 ml
- salt, spices, herbs.
For the preparation of dietary soup, combine the mince with raw egg and spices. Form small meatballs. Pour water into a saucepan and after boiling, place the meat balls into it. Let the soup stew for about half an hour. If the soup is almost ready, chop the boiled egg into it and add the chopped greens. Let the dish cook for another 2-3 minutes.
Dukan bread recipe on attack
It is very difficult for many to refuse bread for many, so a special recipe is provided in the first-stage Dukan diet to solve this problem. To bake bread on the Dukan Diet Attack, you will need the following products:
- low-fat cottage cheese - 2 tbsp. l.,
- eggs - 2 pcs.,
- baking powder - 2 tbsp. l.,
- bran - 6 tbsp. l
To make bread, use a whisk, cottage cheese and eggs, add baking powder and bran. Mix the thick mass thoroughly, form the bread and bake in the oven at 200 degrees. The resulting loaf can be eaten with any of the dishes, make sandwiches with ham, eggs, boiled meat, canned fish from its pieces for snacking. To preserve freshness, put the bread in the fridge.
Dukan attack cheesecakes
Even rich cheesecakes will not interfere with thin waist, if you cook them according to special recommendations. Have you decided to use the recipe for ducane cheesecakes? Then adopt the following products:
- cottage cheese - 300 g,
- egg - 1 pc.,
- bran - 2 tbsp. l.,
- sweetener - 4 tablets,
- vanilla or cinnamon - on request.
Combine the products in a deep bowl, mix all the ingredients until smooth. Take a baking sheet and cover it with baking paper. It remains to divide the mass into several parts and put them on a baking sheet.Send the dish to the oven for 25 minutes, preheating it to 180 degrees. You can still cook cheesecakes in a pan. To do this, it is necessary to lubricate the surface with vegetable oil. Use it in minimal quantities and fry cheesecakes in a pan.
Dyukan desserts to attack
Even for the sweet tooth will not be difficult to overcome the Dukan diet on stage 1. For them, developed a lot of delicious sweets that do not hurt to lose weight and fully comply with the official rules of the diet. Pannakota, meringue, ice cream, casseroles - all this is available for those who follow a diet, only the preparation of desserts requires special recipes. To make a curd dessert, you will need:
- cottage cheese - 300 g,
- milk - 1 tbsp.,
- gelatin - 10 g,
- sweetener, vanilla, cinnamon - to taste.
Start the dessert by warming the milk. It should not be warm, but hot. Dissolve gelatin in it. How to prepare a gelatin mixture is detailed on the packaging. Carefully rub the curd through a sieve, so it will become airy and tender. It was the turn of vanillin or cinnamon, sweetener. Add the ingredients in the right quantity to the curd. Pour into the curd mass milk with gelatin, whisk all the blender. Formed liquid pour into molds or ordinary glasses. Put the dessert in the fridge until freezing.
How to calculate the attack on Dyukanu
Effective, but rigid diet Dukana Stage 1 can not last long. After a certain period of time losing weight should go to the second stage, so as not to harm your body. The duration of the first stage is determined by excess weight:
- up to 5 kg - up to 3 days,
- from 5 to 10 kg - 3-5 days,
- from 10 kg - 6-7 days,
- significant obesity 40-50 kg - up to 10 days.
By eliminating from your diet carbohydrates and fats for only a few days, you can achieve amazing results, the main of which is the launch of fat loss. During this period, there may be a worsening of the condition: dizziness, dry mouth. If it is difficult to tolerate a diet, limit the duration of the phase. A week later, the results of the attack on the Dukan diet will show a decrease in weight of 5-7 kg. Even if you follow the rules for only 72 hours, the scales will show that you have lost 2-3 kg.
The results of the Dukan diet are simply impressive. Looking at the photo on the Internet "before" and "after", it is difficult to resist not to try to lose weight according to the recommendations of the famous nutritionist. Before you begin this journey to your beauty and health, make sure that the contraindications of the Dukan diet do not concern you. Limiting oneself in food is not recommended in the following cases:
- with heart disease,
- with problems with the liver and kidneys,
- with cholecystitis, gastritis, pancreatitis,
- with diabetes.
Video: 1 stage of the Dukan diet
Svetlana, 32 years old Dyukan's diet has allowed me to put myself in perfect shape. During stage 1, I got rid of 6 kg, and then another 18. I didn’t recover by one kilogram in 4 months. The disadvantages of losing weight at the first stage can be attributed to headaches that I haven’t had for a week.
Valery, 27 years old After the change of work to the office, I began to dramatically gain weight. I love meat, so I decided to lose weight according to the Dukan method. It was difficult to refuse pies and dumplings, but the results were impressive and I did not quit losing weight. I didn’t play sports, but I lost a dozen kg in 4 months. All thanks to PP according to the diet.
The duration of the phase "attack"
The “attack” phase is characterized by maximum weight loss. This is possible due to the fact that a person uses mainly products containing protein. Weight not only does not increase, but also begins to decrease. Cells do not receive carbohydrates, and they need energy. Her body takes from fat reserves, in the end those extra pounds go.
Depending on what the ultimate goal (how many kilograms a person wants to lose), the duration of the “attack” phase will depend:
In two days you can get rid of 5 kg.
For three days, you can lose 5-8 kg.
In four or five days you can get rid of 8-10 kg.
For a week or more, you can lose 10 kg.
Nevertheless, no matter what the person strives for, losing weight in the “attack” phase for more than 7 days is strictly prohibited. If we ignore this recommendation, then the body will stop losing excess weight, and then will begin to gain it again.
The principle of the phase of "attack"
The “attack” phase is short in time, but it requires adherence to fairly strict rules. If the excess weight exceeds the mark of 20 kg, then the stage may last for 3-5 days. When the excess weight is 30 kg, the “attack” can last for a maximum of 7 days. Average weight loss will be 5-8 kg.
You can eat only foods rich in protein. Carbohydrate dishes in the menu as much as possible reduce, refuse from sugar at all. The body is under stress, metabolism accelerates. At the same time, the caloric content of the menu is reduced, since there will not be much to eat protein foods. After all, this food is quite nutritious.
It is very important to drink plenty of water. In the day, you must use at least 2 liters of fluid. Otherwise, you can bring your body to dehydration.
Portions during the "attack" is not limited in size. It is allowed throughout the day. Therefore, the person will not experience feelings of hunger. It is this diet Dyukana attracts most people who want to lose weight.
If necessary, to accelerate the process of losing weight you need to play sports. You can start with short walks in the fresh air. You should not walk slowly, you need to walk quite intensively.
Permitted products for "attack"
In order to prepare dishes during the “attack” phase, the following products can be used:
Any parts of beef, except rib meat and entrecote.
Horse meat and veal.
Poultry skinless. You can choose only the bird low-fat varieties.
Ham Its fat content should be limited to 2-4%.
Smoked fish, the fat content of which does not exceed 10%.
Fresh fish, any canned fish in its own juice.
Eggs The method of their preparation does not matter; the main thing is not to add oil during the heat treatment process.
All nonfat dairy products.
Broths are fish, mushroom, meat. Vegetables, fats and cereals in the broth is not added.
It is possible to eat dishes prepared on the basis of the listed products in any quantities and at any time. In addition to water, you can drink coffee, herbal tea, chicory, carbonated water, if it is marked “light”.
While cooking, you can add bran, sugar substitutes, garlic, lemon and seasonings such as dill, parsley and cumin.
Pierre Ducan also permits to fill the dishes with vinegar and mustard, add to them to impart taste, but in small quantities. If just a little change your menu, then lose weight will not succeed. The “attack” phase must be strictly observed. You can stop losing weight even if a person spice up dishes with ketchup or mayonnaise. Although at first glance, these supplements seem to be absolutely "harmless."
It is allowed to eat skim milk-based desserts. Moreover, their volumes are not limited. However, yogurt, in which there is even small pieces of fruit, must be abandoned.
Prohibited products for "attack"
In the phase of "attack" under a categorical ban fall such products as:
All flour products.
Any ketchup and sauces.
Oil during cooking can not be added. The ban is imposed on both butter and vegetable oil. Red fish is the only source of fat in the “attack” phase.
In the first phase of the Dukan diet, alcohol will be banned (you can use it later). The fact is that alcoholic drinks often contain quite a lot of sugar. Therefore, if you strictly abide by the menu, but take alcohol, the effect will not be achieved.Even if you take alcohol, in which sugar is absent altogether, it will adversely affect the metabolism. As a result, the weight will remain at the same level.
Weekly menu for the attack phase
To facilitate the process of habituation of the body to protein food, you can use the already prepared menu for the week.
Ham, eggs (2 pcs.), Coffee
Soup based on any white fish
Cottage cheese with cinnamon, kefir
Turkey meatballs, soy milk cheese
Flapjacks (Dukan), red fish
Grilled Chicken with Parsley and Lemon Sauce
Yogurt, cottage cheese casserole
Grilled Squids and Green Tea
Baked Dorado with Herb Filling
Cheese cakes with sour cream (0% fat)
White fish in its own juice, dogrose infusion
Omelette, cooked without butter, chicken
Boiled veal, baked under the curd
Flap pellet, cooked according to Dyukan with tofu, milk
Braised rabbit, cottage cheese and cheese ball with greens
Tofu, pancakes, coffee with milk
Chicken broth, egg, greens
Meatballs from horse meat, tortilla by Dyukan
Egg, bran bread with ham, tea
Shirataki noodle soup
Pastrami their turkey fillet
Bran porridge (oatmeal), coffee with milk
Fish soup, greens
Dessert with cottage cheese by Dyukan
Prawns with cheese sauce, tortilla
Education: Diploma RSMU them. N. I. Pirogov, specialty "General Medicine" (2004). Residency at the Moscow State University of Medicine and Dentistry, diploma in "Endocrinology" (2006).
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Low-Carb Protein Diet by Pierre Ducane is a good opportunity not only to lose weight, but also to maintain it in the future within the normal range. The system does not impose restrictions on the amount of food eaten during the day, so the feeling of hunger or guilt for each extra piece will not pursue a person using this diet.
Dyukan's diet is one of the most popular copyright weight loss programs today. Adhering to this system of weight loss, you can get rid of 10-20 kg in a short time. "Cruise" refers to the longest stage of the diet. During this period, it is allowed to alternate protein foods with vegetables and a number of other foods.
The third phase of the Dukan diet is called “consolidation” or “consolidation”. The person who entered this stage has already achieved the result he needs, which needs to be fixed. Another goal of the third phase is to fix the results, that is, it is necessary to ensure that the new weight remains at a stable mark on an ongoing basis.
The fourth phase of the Dukan diet is the last. However, you need to understand that it is not limited in time. After all, it is important not only to get rid of excess weight, but also to continue to eat properly, so that the kilograms do not come back. The fourth phase is called stabilization.
Dyukan diet - a technique for losing weight is extremely effective. This is confirmed by the numerous reviews of people who have tried it on themselves. Diet allows you to get rid of extra pounds, become slimmer. It often gives results where other methods of losing weight could not cope. Dyukana diet allows you to lose weight systematically, the weight goes.
The “attack” phase is considered to be the most difficult among all the stages of weight loss in the Dukan diet. At this time, you have to part with your favorite foods and completely reconsider your diet. To prepare the dishes correctly, with benefits for the shape and health, you need to use special recipes for this phase.
Dyukan Attack Diet (Stage 1) - menu for every day, for a week, recipes, products
The most important thing in any business is the right start. So with weight loss: with a thoughtful approach, the final results are significantly improved. In the Dukan diet, Stage 1 Attack is fundamental. That he is the key to achieving the desired weight loss.
The main principle of the Dukan scheme - the more you want to lose a kilogram, the less you need to eat carbohydrates. The French nutritionist, who developed this technique, believes that the body will only begin to spend subcutaneous reserves when it is no longer fed with carbohydrates and fats from the outside.
Dyukana diet menu for each day of the attack phase is based on the following principles:
- only protein food
- dishes can be cooked in a slow cooker, cook or stew,
- it is desirable to use more spices, they speed up the metabolism,
- the more overweight - the less you need to eat carbohydrates, excessively obese people are recommended to eliminate carbohydrates from the diet for some time,
- the more you need to lose weight, the longer the Attack phase should be,
- you must drink up to 3 liters of clean water and walk a lot,
- It is desirable to eat oat bran every day on an empty stomach.
How much you can lose on such a diet depends on the initial weight and duration of the Attack. At its core, this is a protein nutritional scheme. Its maximum duration is two weeks. The initial phase involves the exact execution of all regulations. Only a disciplined person will be able to master such a diet.
Attack is stage 1 of the Dukan diet, which never changes. Regardless of what the subsequent phases will be, the beginning is always based on the use of protein dishes. Ducan made a special list of 72 products. They can be used when building a daily diet.
The list of approved products includes:
- beef (except the rib section and entrecote),
- lean poultry (without skin),
- ham (fat content strictly from 2 to 4%),
- all kinds of fresh and canned fish in its own juice,
- smoked fish with fat content up to 10%
- crab sticks,
- all types of seafood (squid, mussels, crabs, shrimp, sea kale, etc.),
- eggs cooked in any form (but without adding oil),
- dairy products with 0% fat,
- broths, as well as meat, mushroom and fish soups (without the addition of fats, vegetables and cereals).
These products can be eaten in any quantity, at any time of the day and mixing at their discretion. You can drink water, tea, coffee, chicory, herbal infusions and carbonated drinks with a “light” mark.
In addition to protein foods, you can add to your daily diet:
- herbs and seasonings (cumin, dill, parsley),
In moderation, you can use vinegar, onions and mustard. In order to avoid the questions "why am I not losing weight," you need to strictly follow these recommendations. Even the use of seemingly harmless ketchup or soy sauce can cause a total disappointment.
Yogurts with pieces of fruit are preferably excluded for a while.
Is it possible to alcohol
Alcoholic drinks contain a lot of sugar, and besides that they increase appetite. Their use is bad for plumb lines. Alcohol is one of the answers to the riddle “I ate protein, but I didn’t lose weight.” Even with zero percent of sugars in its composition, it has a poor property to slow down metabolic processes.
During the Attack also prohibited:
- eating pork and lamb,
- sauces, ketchup.
A prerequisite - all dishes are prepared without the use of vegetable or butter. The only source of permissible fat in the diet can be considered red fish.
In order for the breakdown not to be the usual completion of the diet, Pierre Ducane proposes to set the duration of the Attack period depending on the initial excess weight. An unequivocal answer to the question of how many days the first stage of the diet should last is not in his book.
Attack duration table depending on the initial excess weight:
|5kg and less||for 1 day|
|10 kg and less||for 3 days|
|11-19 kg||for 5-6 days|
|20 kg and more||from 7 to 10 days|
Dyukan Diet Attack menu for the week
Table of the approximate menu Attacks for 7 days
|1st day||A cup of coffee without milk and sugar, low-fat cottage cheese, 200g grilled chicken breast||Vietnamese beef, yoghurt 0% fat||Pancakes Ducan with cinnamon||Tiger prawns with garlic, garlic chicken pieces|
|2nd day||An omelette, a few slices of lean ham and any warm drink to choose from||Trout with herbs, shrimps||Tea or coffee without sugar, vanilla porridge with oat bran||Hard boiled eggs, Ducan mayonnaise|
|3rd day||Low fat cream cheese, a few slices of turkey ham, any warm drink||Grilled chicken breast, muesli||Pink cheesecake||Chicken nuggets in oat bran, eggnog|
|4th day||Fried eggs, low fat cream cheese, any warm drink||Fried eggs, low fat cream cheese, any warm drink Curry Chicken, Yogurt||Tea or coffee without sugar, oat bran cake||Salmon Soup|
|5th day||Warm drink, low-fat yogurt and oat bran||Steamed fish with greens, low-fat cottage cheese||Crab sticks||Peppery Beef Steak|
|6th day||Warm drink, grilled turkey fillet, ham slices||Grilled turkey fillet steaks, ham||Oat bran cookies, ginger lemonade||Turkey Meatballs|
|7th day||Warm drink, soft-boiled eggs with meat chips||Smoked salmon snack, oat bran pancakes||Tea or coffee without sugar||Fried skinless chicken|
It is necessary to select recipes for an attack taking into account how strict its version will be respected. You can cook muffins and pancakes on the basis of bran, low-fat homemade mayonnaise Ducan and exclusively protein dishes.
Those who prefer a more benign variant of the attack with the addition of a small amount of carbohydrates can prepare:
- broccoli soup,
- meat bread
- Andalusian salad
- omelet with spinach and ham,
- chicken liver pate,
- Chinese style omelet with tomato,
- turkey roll with vegetables and herbs,
- veal steak,
- marshmallow and marshmallow without sugar,
- tuna tortillas
- Omelet with mushrooms,
- cutlets with mushrooms,
- baked fish with lemon.
The above list is far from exhaustive. But it is important not to forget the main rule of the diet - the more you need to lose weight, the stricter must be the limitations on carbohydrates and fats. It’s also worth eating meat or fish. This can cause constipation.
The most important question that worries losing weight - this is how much you can lose excess weight, observing a certain diet.
Plumbs in the Attack phase depend on the following factors:
- metabolic rate
- initial overweight,
- fractional feed,
- the rigor of the diet (the more protein, the more effective weight loss will be)
- portion size,
- compliance with the drinking regime,
- physical exertion.
Depending on the duration of the first stage, the following plummets are possible:
- 1 day - up to 1 kg
- 3 days - 1-2,5 kg,
- 5 days - from 3kg,
- 7-10 days - from 5kg.
It is advisable to break the diet into 4-5 meals. Missing them is undesirable because the body will perceive this as a signal to create reserves. The number of products is unlimited. But losing weight will be much more effective in creating a negative energy balance. Therefore, it is desirable to limit the portions.
Many, while observing this diet, complain of weakness, some have a headache. Moderate physical exertion will help to eliminate these negative manifestations of the Attack phase. Dyukan recommends giving preference to a 20-minute walk. They will help improve well-being and fat burning.
If the weight does not go away
The first phase of the Dukan diet is characterized by the most significant weight loss, which inspires a person to subsequent gastronomic restrictions.
It is possible that even in two weeks Attacks plumb lines will be modest.
It all depends on the individual characteristics of the organism. Some quickly lose weight and gain weight instantly.Others lose weight slowly at first, but this process may be more active after the first phase. That is why Dyukan created a multi-stage weight loss, taking into account the physiological characteristics of the human body.
Always remember - you have several phases ahead and you do not know which of them will lose the most extra pounds.
Phase "Attack" of the Dukan diet: menu for 7 days with recipes
August 31, 2016 10179
Nutritionist Pierre Ducane studied the effects of certain foods on the body. His works are described in 19 books. The most popular of them came out in 2011. In it, the professor describes a system of weight loss, which eventually began to bear his name.
The whole essence of the diet is to consume protein foods. That it can lead to weight loss and cleansing the body of toxins. Allowed to eat vegetables and oat bran. Attracts people to a diet two facts.
The first is the ability to eat food in unlimited quantities. The second is the ability to make a varied menu. The whole diet consists of 4 phases.
Consider the introductory phase - “Attack”. From the title it is already clear that we will talk about tough measures to combat the extra kilos.
Briefly about the essence of the diet
The main idea of a diet from Dukan is a structured approach divided into 4 stages. The first two should reduce weight, and the second two should fix it. Each stage has its own name and its list of permitted products.
An important point: before starting the diet it is necessary to determine the goals for weight loss. The number of days you will need to achieve results depends on it.
The first stage "Attack"
Attack- short and effective. Duration - 2-10 days. Everyone has their own individual indicators, so the number of days may vary. Depends on how many kg you need to reset (see the plate above)
Now go to the list of products:
- Lean meat: chicken, rabbit, horsemeat, veal. You can beef liver, lungs, kidneys, the very tip of the tongue. The use of ham is permitted, but with a fat content not exceeding 4%.
- Fish and seafood.
- Eggs with a light caveat - no more than two yolks. And if there are problems with cholesterol, then the number of egg yolks is a maximum of 4 per week. Proteins can be eaten in unlimited quantities.
- Low-fat dairy products: natural yogurt without sweeteners, cottage cheese. You can use powdered milk 0% fat (it can be no more than 3 tablespoons a day).
In this phase, you can eat only protein products, the list of which has 72 positions. For more information, you can find on the pages of my blog, in the article “Dyukan's Diet - an Attack that You Can Eat”
Example of the "Attack" menu
- For breakfast Treat yourself to egg whites and milk omelette. Remember that dairy products must be skimmed. To the omelet add a piece of fish and green tea.
- At lunch - Baked chicken, you can beef. Bake better with herbs.
- Midday snack - A slice of cheese with seafood.
- For dinner Steamed fish.
It will be convenient to make a menu in advance and stick to it in the future. How to do this will tell you the article "Diet Diet Attack menu for a week."
The second stage "alternation"
Alternation or cruise - here is the most basic weight loss. Plus - 28 vegetables are added to the list of allowed products from the first phase. The list includes tomatoes, carrots, cucumbers, zucchini, cabbage. I will describe in more detail about the cruise in the hotel article “Dyukan Diet - Stage 2”.
The number of days also depends on the desired weight (see table above).
The highlight of the stage is the alternation of days with protein intake of food with the days where protein plus vegetables are eaten.
The simplest scheme of the second stage: one day eat only protein food, the next one - protein plus vegetables
There are several options for alternating days: 1/1, 2/2 and 5/5. The scheme can be chosen independently. But those who have weight in abundance, should adhere to the first option - 1/1.On such a food system the body will be much easier.
Prohibited foods: avocados, legumes (amendment - all legumes), all cereals, pasta, corn and potatoes.
Well, it becomes much easier when vegetables are added to the list of “attacks”.
We also follow the 3rd daily rules:
- Volume of bran eaten to 2 tablespoons,
- We drink 1.5 - 2 liters per day,
- 30-minute daily walks in the fresh air.
Sample Cruise menu
- Morning - we start pancakes from bran and a cup of coffee.
- Have dinner - vegetable stew with lean meat.
- In the afternoon - low-fat cottage cheese casserole.
- Have dinner soup.
Be sure to use kitchen scales to control the volume of servings.
The third stage "Anchorage"
Fastening - at this stage, the body gets used to the new system. The menu becomes more diverse, and the duration of this period is determined on the basis of the lost kilograms. For example, if during the “attack” and “alternation” stages it took you 5 extra pounds, then you will need 50 days to consolidate the effect. Approximately 1 kg of weight lost 10 days of the third stage.
And what about the allowed list? It continues to grow and delight with novelties. Now you can still:
- cheese (fat content not more than 40%) - 40 g,
- a couple of slices of bread (rye or whole grain) - no more than a couple of slices,
- you can afford fruit, and even a melon with a watermelon (but apart from bananas and grapes)
- pork, lamb and bacon are added to meat products.
- durum wheat pasta,
- whole grain rice or (less) white,
- boiled or baked unpeeled potatoes - 1-2 pcs.,
But the most enjoyable at the consolidation stage is the opportunity to arrange a real feast of the stomach. This includes first course, second and even dessert. The main thing is to eat it all out for dinner. Best for lunch.
One day a week is devoted exclusively to the use of pure proteins. For example, "protein Thursday." Used as a key element in maintaining proper weight.
Which day is better for this? Thursday recommended. Choosing a certain day, you can psychologically and physically accustom yourself to such a regime. It is important to get used to the new system and put it into practice on a daily basis.
And do not forget to comply with:
- eat 2.5 tablespoons of oat bran,
- drink water 1.5 - 2 liters per day,
- 25-minute daily walks.
Example menu "Fixing"
- Breakfast - oatmeal, cheese, coffee.
- Dinner - chicken broth with meatballs, bread.
- In the afternoon egg kefir with bran.
- Have dinner baked fish
Stage Four: Stabilization
Stabilization - The very last stage of the diet. From the name it becomes clear that our task is to finally stabilize the weight and get used to the new rules. They will help save the results and not gain extra pounds.
What you need to adhere to:
- 3 tbsp. l bran every day.
- drink at least 2 liters of pure water.
- daily walks with a minimum duration of 20 minutes.
- keep under control the amount of food consumed. Better protein and vegetables. And overeat starchy, fruit, cheese and bread should not be.
- per week 1 fasting protein day.
Restrictions only for fat, sweet and flour. Cheese, eat no more than 40 grams. in a day. Products containing starch 1-2 times a day. Portions of food remain small.
Fast food and chips are strictly forbidden!
At the last stage, Pierre Ducane declares that it can be kept for quite a long time. And you can continue to eat like this all my life. During the passage of the three stages is a gradual change in eating habits. And the stabilization stage will strengthen the new power supply system and will not let you go off the path to the intended goal - supporting the weight at the desired level for the rest of your life.
Sample menu "Stabilization"
- Breakfast - 1 egg, cheese, ham, a cup of coffee
- Dinner - vegetable soup with chicken broth, tea
- Afternoon tea - baked apple with cottage cheese
- Dinner - baked fish with vegetables
Tips for last
In order not to break, you should choose an assistant. For example, a book. Only not simple, but from Monsieur Dukan himself. He created a unique guide book, 60 Days with Dr. Dukan. This is not just a book, but a 60-day step-by-step plan with recipes, tips, tricks. This is the best option to permanently lose 10 kg!
Get more information on the pages of my blog. Read the article "Dukan Diet - permitted products in stages." Here is a complete list of all products, which will greatly facilitate your life when you shop at a store. When the Dukan protein diet appears in life, the menu at all stages is better thought out in advance. This will help not to break and to follow the instructions clearly.
Just want to advise not to be lazy and not invent excuses. They say there is no time, no time to cook, you need to pick up the products. Yes, it is more complicated than the usual for many pasta with sausages. Only as a result, you can get a stable weight. Who has experienced the charms of mass overload, he will understand.
I say goodbye and the latest advice for today - share the article with friends in the vast social networks. Bye Bye! 🙂
Dyukan diet menu for a week in the Attack phase
Dyukan's diet is megapopular. More and more people trust her to lose their extra pounds. And not in vain: after all, at the first stage of the diet - Attack - you can get rid of from 5-6 kilograms fat ballast.
How to do it? Very easy - read and remember!
Ducan invented a truly ingenious in its simplicity diet: a minimum of fats and carbohydrates that feed the fat cells - and the excess weight disappears without causing any damage to the muscular facade of the human body. It is necessary to eat protein foods - because protein is a universal supplier of energy, not excess weight.
This slimming system is thought out to the smallest detail and includes 4 phases: Attack, Cruise, Consolidation and Stabilization. Read more about the remaining phases in a separate issue.
The first phase is the shortest, but the overall result depends on the success of its passage. It is in the Attack stage, which is referred to in the article, that the Ducan weight loss trigger is concluded.
Description Phase Attack
Protein and nothing else - that's the main principle Attacks. No carbohydrates and fats, vegetables and fruits. Proteins in their pure form, in various culinary forms and combinations. Of course, such a monotonous and rather heavy diet cannot last too long - so as not to cause irreparable damage to health.
Therefore, the attack is swift and short - maximum 10 days (for those whose excess weight is estimated at 30 kg or more). About a week will be required for those who want to lose weight by 20-30 kg. And overweight in the region of 10-20 kg will require 5 days of being in the attacking mode.
Only 3 days have to stay on the "pure" proteins to those who carry up to 10 unnecessary kilograms.
Weight loss after an Attack will amount to up to 6 kg - it all depends on the original completeness. An encouraging result should not serve as an incentive to increase the duration of this phase - it can simply be dangerous to health.
Proteins - the basis of the diet on the phase of attack. But protein is a loose concept. Dyukan himself in his book "I can not lose weight" described 72 types of foods allowed at the stage of the Attack of his diet. First of all it is:
- Meat and poultry (beef, veal, rabbit, chicken, turkey). One "but" - the meat should be lean. Therefore, it is necessary to remove the skin from the bird, and it is better not to eat pork and lamb at all.
- Meat by-products (liver, kidney, tongue) and meat products (non-fat ham).
- Fish (any fresh or smoked) and canned fish (without oil).
- Seafood (crustaceans and mollusks).
- Eggs (unlimited proteins, yolks limit 1-2 per day, and even less with high cholesterol).
- Dairy products are non-fat and unsweetened. Everything is possible, except for ordinary cheese (melted cheese and cottage cheese are allowed).
The use of fluids in the Dukan diet pays great attention.You can drink all non-alcoholic, savory and non-carbonated. Juices can not be used. Ducan himself recommended plain water decoction of Goji berries and green tea. All of the above products are allowed to use. with no restrictions.
There is also a list conditionally allowed products - those whose consumption is possible in minimum quantities. These are spices and seasonings, greens and lemons, sauces (mustard, soybean, tomato), olive and vaseline oil, bran (it is necessary to use, but not more than 2 tablespoons a day).
Sample weekly attack phase menu
Main regulationson which to build the menu:
- Drink plenty of water - 2 liters per day and more.
- Bran - every day a few tablespoons.
- Choose a cooking method that requires a minimum amount of vegetable oil. And even better - without him.
- Only approved foods should be in the diet! And no loosening!
- Salt, spices and sweetener - at a minimum. Only to slightly dilute the bland taste of dishes.
|The first||Breakfast: scrambled eggs and milk, tea or coffee.Dinner: Dukan-style chicken soup, mint tea with ginger.Afternoon tea: steamed cheese cakes with milk.Dinner: baked mackerel, kefir.|
|Second||Breakfast: oat bran porridge with milk, tea or coffee.Dinner: minced chops, chamomile tea.Afternoon tea: oat bran muffins, goji berry decoction.Dinner: turkey meatballs baked in the oven with greens, drinking yogurt.|
|Third||Breakfast: boiled eggs, tea or coffee.Dinner: chicken nagets in oat bran, green tea.Afternoon tea: lemon pie, drinking yoghurt.Dinner: omelet roll with red fish, herbal tea.|
|Fourth||Breakfast: bran sandwich and ham sandwich, tea or coffee.Dinner: salmon ears with boiled eggs and onions, mint tea with ginger.Afternoon tea: dessert of whipped proteins with lemon juice and sweetener, tea.Dinner: fish salad, dogrose broth.|
|Fifth||Breakfast: meat chips, tea or coffee.Dinner: chicken baked in the oven for salt, green tea.Afternoon tea: Dukan pancakes from bran, milk and eggs, kefir.Dinner: fish pie, ginger drink.|
|Sixth||Breakfast: ham and eggs, tea or coffee.Dinner: beef steaks, lemon balm tea with lemon.Afternoon tea: bran cookies, drinking yoghurt.Dinner: omelet with onions and shrimps, green tea.|
|Seventh||Breakfast: Steamed omelette with herbs and melted cheese, tea or coffee.Dinner: grilled chicken breast, chamomile-mint tea.Afternoon tea: vanilla porridge with bran, milk.Dinner: meat pie, kefir.|
Dukan Diet Recipes for Attacks
Fans of the Dukan diet invented and tried out a huge number of recipes of dishes that are ideally suited to the protein attack menu. Here are some of them.
It will take a pound of minced meat from lean meat, 2 eggs and bran (2 tablespoons).
Season with minced meat with spices and slightly salted, beat off and make small flat patties of it. The resulting blanks dip alternately in the bran and beaten eggs, fry in a pan with a small amount of vegetable oil or grilled. As an option - cook on a mode "Baking" in a slow cooker.
Prepare one chicken breast fillet (cut into cubes), 30 g of natural soy sauce, raw egg, parsley.
Boil water in a saucepan and add the bird fillet and soy sauce. Cook until cooked meat. Then in a boiling water with a thin stream with constant stirring, pour a beaten egg.
After that, turn off the heat and pour greens into the pan. Let it brew for half an hour.
Boil a small amount of red fish (200 g salmon or trout) and 2 chicken eggs. Cut the cooled fish and eggs, add herbs to taste and 5-6 crab sticks. It is advisable not to salt, but if you really can't eat a fresh salad - you can add some salt when boiling.
Prepare an omelet from a glass of milk (skim), one egg and 2 tablespoons. oat bran. Bake it from 2 sides, then cool. In the resulting omelet pancake, you can wrap any meat or fish stuffing: boiled chopped meat, red fish, greens, boiled eggs, ham.
Can be served with Dukanov mayonnaise sauce. It turns out a very satisfying dish. The dough is prepared from 2 eggs, 6 tablespoons of bran, ¾ cup of kefir, a bag of instant yeast, salt and spices to taste. All ingredients are well mixed. The resulting brew is left in a warm place for an hour to rise.
In order to make the dough lush and tastier, you can add baking powder and sweetener - half a teaspoon.
This cake can be cooked as “empty”, or with a filling - fish, meat. In any case, the approached dough is poured into a baking dish (preferably silicone) and sent to the oven.
The filling is laid out on top of the dough. Bake until golden brown, let cool.
It may seem to many that the Attack and Use Stage dessert dishes - incompatible. This is not true. From the allowed products you can prepare a lot of desserts that will enrich and diversify the menu of losing weight.
Knead dough of 2 eggs, a pack of low-fat cottage cheese, 2-3 tablespoons of ground bran. Add salt and sweetener to taste. To make the cheesecakes more aromatic - use vanilla. The resulting mass is decomposed into silicone molds and steamed in a slow cooker or a double boiler for about 40 minutes.
You can put the same dough into cupcakes (be sure to lay out baking tins with baking paper) and bake in the oven - you get amazing cheesecake. This dish will surely go “with a bang” not only during the Dukanov diet, but also during normal non-diet time. You will need grated lemon, 3 eggs and a sugar substitute.
Egg yolks mixed with sweetener and lemon mass - all this is cooked in a water bath until thick, constantly stirring. Cool and add 3 whipped until strong foam protein. The resulting dough is poured into a baking dish and baked in the oven until browning. We have 3 fat men in our family: me, mom and dad.
At the family council, we decided to collectively go on the Dukan diet. The first stage - Attack - was given to us quite easily, although we sat on it for more than a week. The dishes are varied, very satisfying. Not enough sweet, but we learned to live and without candy. As a result, for three we dropped 14 kg. Very pleased. We are going to continue.
My stomach ached during the Attack. I even wanted to quit the diet, but then I read that it often happens because of the abundance of meat and its insufficiently thorough chewing.
At a special forum, I was advised to cook flaxseed kissel in the morning and drink plenty of water, and use meat in the form of minced meat. And everything went. 10 days Attack - minus 6 kg.
I never thought it was possible.
What did I learn after the Attack? What protein diets are not mine at all! Somehow I spent 5 days at this stage and dropped only 1.5 kg. I hope that things will continue more fun - you can even eat vegetables.
Read more reviews about this diet in a separate issue.
Many of those who tried the Dukan diet on themselves admit that it was the hardest of all at its first phase. Those who with honor passed the test of Attack, invented a lot of tricks and secrets that make it easy to withstand the "protein insanity." How did you manage or manage to overcome the difficulties encountered at this stage? And is there any difficulty at all? Write in the comments!
Dyukan diet menu by day
☀ Breakfast - coffee, scrambled eggs with meat.
☀ Lunch - soup, bran bread.
☀ Afternoon snack - cottage cheese casserole.
☀ Dinner - baked meat, tea.
☀ Breakfast - bran pancake with cottage cheese, tea.
☀ Lunch - soup with meat and boiled eggs.
☀ Dinner - fish stew.
☀ Breakfast - scrambled eggs, salted salmon, coffee.
☀ Lunch - chicken cutlets, yogurt.
☀ Snack - cottage cheese, kefir.
☀ Breakfast - bran bread with melted cheese, coffee.
☀ Afternoon snack - cottage cheese casserole, tea.
☀ Dinner - baked meat, kefir.
☀ Breakfast - boiled eggs, yogurt.
☀ Lunch - fish cakes, kefir.
☀ Tea time - cottage cheese, milk.
☀ Dinner - turkey fillet with melted cheese, tea.
☀ Breakfast - coffee, scrambled eggs.
☀ Lunch - soup with meatballs.
☀ Afternoon snack - kefir with bran.
☀ Dinner - seafood, tea.
☀ Breakfast - cottage cheese casserole, tea.
☀ Lunch - ear with bran bread.
☀ Afternoon snack - cheese cakes, yogurt.
☀ Dinner - cutlets, kefir.
☀ Breakfast - scrambled eggs with bran bread, coffee.
☀ Lunch - vegetable soup with meat.
☀ Afternoon snack - cottage cheese casserole, tea.
☀ Dinner - baked meat, salad.
☀ Breakfast - cottage cheese, kefir.
☀ Snack: sandwiches with lightly salted salmon, coffee.
☀ Dinner - meatloaf, yogurt.
☀ Breakfast - cottage cheese with yogurt, coffee.
☀ Snack - pancake from bran with kefir.
☀ Dinner - chicken cutlets, salad.
☀ Breakfast - omelet with ham, coffee.
☀ Lunch - soup with meatballs and bran.
☀ Dinner - baked fish, kefir.
☀ Breakfast - boiled eggs, salted salmon, coffee.
☀ Lunch - turkey burgers, salad.
☀ Afternoon snack - kefir with bran.
☀ Dinner - fish with vegetables, baked with melted cheese, tea.
☀ Breakfast - cottage cheese casserole, tea.
☀ Lunch - ear with bran bread.
☀ Afternoon tea - seafood, coffee.
☀ Dinner - baked meat.
☀ Breakfast - scrambled eggs, yogurt, coffee.
☀ Lunch - beef meatballs, salad.
☀ Safe, - syrniki, tea.
☀ Dinner - vegetable stew with chicken.
☀ Breakfast - cottage cheese casserole, tea.
☀ Lunch - soup with oat bran bread and whole grains.
☀ Dinner - baked meat with vegetables and potatoes.
☀ Breakfast - cheese cakes, coffee.
☀ Lunch - hodgepodge with loaves of bran.
☀ Dinner - chicken meatballs, salad.
☀ Breakfast - cottage cheese casserole with berries, tea.
☀ Dinner - baked meat, kefir.
☀ Menu of any day from Attack
☀ Breakfast - scrambled eggs, yogurt, coffee.
☀ Lunch - beef meatballs, salad.
☀ Dinner - vegetable stew, baked fish.
☀ Breakfast - scrambled eggs with bran bread, coffee.
☀ Lunch - hodgepodge, cottage cheese.
☀ Dinner - baked meat, rice, salad.
☀ Breakfast - boiled eggs, a loaf of salted salmon, coffee.
☀ Lunch - turkey burgers, salad.
☀ Dinner - fish with vegetables, red wine (not more than 2 glasses).
Despite the fact that the fourth phase should last the rest of your life, there is nothing difficult about the prescriptions for this stage. The diet returns to the usual, meanwhile, in order to maintain the result, you will have to follow three important rules:
☀ Choose one of the days of the week "protein".
☀ Eat three tablespoons of bran (raw or cooked) daily.
You must admit that there are not so many restrictions, the slim figure will be your reward for them.
❂ Description of the Dukan diet ❂
Dyukan diet: menu for every day. Phase Table
One of the most effective and popular ways to lose weight in the world is the Dukan diet. The menu for each day in the table is painted in this article for all four phases. This method quickly shows excellent results.
The diet also carries the second name - the French diet and is suitable for beginners.
The creator of this diet for weight loss is Dr. Pierre Ducane - a famous French nutritionist who has devoted his life to studying eating habits and healthy weight loss and has more than 30 years of experience in this field.
In order to develop a diet menu that will lead to significant results, goals, steps, food and the like must be clearly defined. This diet plan contributes to the fact that you can eat as much as you wantand when you want. Do you like it, right? Dyukan diet is rich in protein and low in calories.
This principle of the diet is based on the fact that carbohydrates, having reached an increase in blood sugar levels, begin to fall sharply, which is why we feel hungry, craving, and then, as a rule, we are chewing the first thing that came to hand, usually candy or snacks. . By contrast, proteins reduce appetite and force the body to expend its fat reserves for energy, which leads to weight loss.
Four stages of the Dukan diet
A short-term protein-rich diet removes excess water from the tissues, reduces appetite and, at the same time, does not damage the muscles and elasticity of the skin.Weight loss is inevitable and fast.
Therefore, consuming the first stage in the menu of the dish every day with a high content of proteins, we come to more simple stages. In addition to proteins added unlimited vegetables.
May begin to eat salad or soup, meat or fish with a side dish of delicious vegetables.
After you reach your target weight - or what you are recommended, the diet goes into a consolidation phase, and fruits, bread, cheese are introduced, and the food is full of starches, such as pasta. The Dukan Diet even practices a weekly holiday menu with alcohol, butter, bread, chocolate ... anything.
Doctors strongly recommend these diet holidays for mental stability. At this stage, the pounds are not lost, but not added.
Next on the diet, your daily menu enters the next phase of the plan, which will lead you to a healthy and normal regime, but with one exception - one day only on proteins without fruits and vegetables or other products.
Pierre Dukan recommends Thursday every week until the end of his life - and this is very important for weight loss. "One day of protein will allow you to lose about 600-900 grams per week, which will correct your weight if you gain it on other days," says Dr. Ducane.
The first phase of Ducane - Attack. Pure Protein Weekly Menu
It all starts with the simplest phase. When we say “simple,” referring to foods that you can eat.
Losing weight on the Dukan diet should strictly only have “permitted products” every day of the week, because there are no exceptions.
This stage is very important because beginners in the diet, the weight loss cycle lasts from 3 to 10 days. It is no longer possible, and the exact period of the Attack phase depends on how many kilograms you want to throw off:
- To 4, 5 kg - 2 days
- Up to 9 kg - 3 days
- Up to 18 kg - 5 days
- 18 kg and above - 7 maximum 10 days
During the first stage of the attack 11 categories of food products and additives can be used in the daily diet menu.. You can eat them whenever you want and as long as you want, without any restrictions, and you can also mutually connect them. These include:
- Meat with a small amount of fat, veal, beef, horse meat, grilled or baked without fat.
- All types of poultry, chicken, turkey, except geese and ducks, but without skin.
- All types of fish, blue and white, fresh, frozen and canned, but without butter (better prepared without adding fat, baked with lemon and herbs, steamed or baked with foil.
- All kinds of seafood, crabs, shrimps, lobsters, mussels, oysters.
- Offal, veal, beef and poultry, kidney and liver, and only the tip of the beef tongue and veal.
- Lean ham and turkey breast or chicken.
- Fat-Free Dairy Products
- Eggs (boiled, omelets, fried without butter). A consumption of three or four egg yolks per week is recommended, and an egg white without any restrictions.
- Vegetable proteins (coming from soy and wheat).
- Oat bran bread or one and a half tablespoons of oat bran in milk or yogurt.
- A liter or half a caption of water a day, in the spring can be slightly carbonated.
Additionally, as Ducan says, the weekly attack on the menu can include tea, coffee, vinegar, herbs, lemon, pickles, mustard and salt in metered quantities. It is advisable to spend walking at least 20 minutes a day.
During this phase of the diet, you may feel dry mouth and bad breath. This can be avoided by consuming large amounts of water, at least two liters per day. You can drink tea and coffee, but without adding sugar or, perhaps, with a small amount of artificial sweeteners.
As an example, we have compiled menu table for each day of the phase Attack of the Dukan diet. Keep in mind, this is not necessarily enforceable. We have compiled a weekly menu, as the most common.
You do for yourself, depending on the tasks.You can change the number of meals, prepare dishes in accordance with your preferences, as well as change their places on your own.
|1st||coffee, scrambled eggs with meat||ear bread bran||cottage cheese casserole||baked meat, tea|
|2nd||pancake from bran with cottage cheese, tea||soup i meat and boiled eggs||yogurt||fish stew|
|3rd||omelet, lightly salted salmon, coffee||chicken cutlets, yogurt||cottage cheese, kefir||baked fish|
|4th||bran bread with melted cheese tea||soup||cottage cheese casserole, yogurt||baked meat, kefir|
|5th||boiled eggs, yogurt||fish cakes, kefir||cottage cheese, milk||turkey fillet with melted cheese, tea|
|6th||omelet, coffee||soup with meatballs||kefir with bran||seafood, tea|
|7th||cottage cheese casserole, tea||ear with bran bread||cheesecakes, yogurt||cutlets, kefir|
The second phase is Cruise. Add vegetables to the menu every day.
At the second stage of the diet, I exist in the menu, I only eat protein foods or proteins with vegetables.
Still does not use any fat for cooking, the foods you eat are raw, boiled or steamed (it is always desirable to eat as little food as possible, as it contains more vitamins and other nutrients).
From vegetables, you really have a wide range of options, you just need to avoid starchy vegetables such as beans, lentils, potatoes and corn. These two sub-phases can be combined as you wish. For example, you can eat three days only squirrels, and three days squirrels with vegetables. However, it is better to alternate the sub-phases.
- Valid Products: Tomatoes, cucumbers, radishes, spinach, asparagus, leeks, beans, cabbage, mushrooms, celery, dill, all kinds of lettuce, chard, chicory, eggplant, zucchini, peppers, carrots, beets, mushrooms.
- Prohibited Products include: potatoes, rice, corn, peas, chickpeas, beans, lentils, beans, avocado.
This phase lasts until your desired weight is reached (usually 5-7 days). In order to promote digestion, beginners can eat 2 tablespoons of bran per day. Also consolidate the result of the Dukan diet exercise at least 30 minutes a day. Below is a table of the daily menu for the entire week of Cruise phases as one of the options. You can change everything as you like.
|1st||Fried eggs with bran bread, coffee||vegetable soup with meat||cottage cheese casserole, tea||baked meat, salad|
|2nd||cottage cheese, kefir||ear||sandwiches with lightly salted salmon, coffee||meatloaf, yogurt|
|3rd||cottage cheese with yogurt||solyanka||pancake from bran with kefir||chicken cutlets, salad|
|4th||omelet with ham, coffee||soup with meatballs and bran||cheesecakes||baked fish, kefir|
|5th||boiled eggs, coffee||turkey burgers, salad||kefir with bran||fish with vegetables baked under melted cheese|
|6th||cottage cheese casserole, tea||ear with bran bread||seafood, coffee||baked meat|
|7th||omelette, yogurt||fish meatballs, salad||cheesecakes, tea||chicken stew|
Phase 3 - Anchoring. We do not allow the return of kilograms back
Phase The Dukan diet is designed to maintaining the desired weight after losing weight. This phase develops a menu in which carbohydrates are added to the diet: pasta made from durum wheat, whole grain bread, starchy vegetables and hard cheeses. You eat everything as in the previous step, and the following is added:
- 1 fruit per day of bananas, grapes, cherries and nuts
- 2 slices of whole grain bread
- Up to 4 grams of cheese per day
- 2 times a week, starch and flour (pasta, rice, etc.) But you should avoid adding fat when cooking these dishes
- Lamb, pork or ham can be eaten once or twice a week.
- 2 dishes to choose from, including wine and dessert, but not two days in a row
At this stage of the menu Dyukana diet will cheer up gourmets! Now you can eat two meals a week in full accordance with your wishes. For example, you can eat chocolate, cakes, alcohol, whatever you want. This stage does not determine the exact duration and differs from person to person.
Duration depends on how much you lose a kilogram - for each lost kilogram you need 10 days of fixing. This stage is not intended for weight loss, but you already do not need it (if you follow the diet plan). The table shows a sample menu with one day on some proteins.
This should not be done every day, but only one and better on Thursday (Pierre Ducane suggests this for beginners).
|1st||cottage cheese casserole, tea||wholemeal oat bran bread||fruits||baked meat with vegetables and potatoes|
|2nd||cheesecakes, coffee||solyanka with bran loaves||salad||chicken meatballs, salad|
|3rd||cottage cheese casserole with berries, tea||ear||fruits||baked meat, kefir|
|4th||menu of any day from Attack|
|5th||scrambled eggs, coffee||veal meatballs, salad||berries||vegetable stew, baked fish|
|6th||fried eggs with bran bread||hodgepodge||fruits||baked meat, rice, salad|
|7th||boiled eggs, coffee||turkey burgers, salad||fruits||fish with vegetables, red wine|
Phase Four - Stabilization
This stage will last a lifetime, because throughout your life you must maintain a healthy lifestyle and control your new-found slimness.
You can eat pies and everything everyone wants, but you also should according to the rules of the diet in your menu include one day a week only on protein foods. In accordance with the recommendation of Dr. Pierre Dukan, this day may be Thursday, but this may be different from your choice (just don’t miss it). Diet of Pierre Ducane - one of the most popular diets in the world for weight loss among the representatives of the weak half of humanity. A distinctive feature of this diet is that it includes 4 phases of nutrition, as the passage of which the diversity of your diet increases. The most important and fundamental stage of the diet for the entire process of losing weight is the Attack phase. In this article, we have compiled a menu for you every day for the Attack phase, and also reviewed the basic principles of the diet and the important points of the subsequent stages of weight loss. As mentioned earlier, in the first phase of the Dukan diet you only need to stick to protein foods. It should be noted that some products can not belong to the category of protein, despite the fact that they contain a large amount of protein. All the nutritional value of the product, its ratio of proteins, carbohydrates and fats, as well as calories, are important. To make it easier for you to navigate the products allowed in the Attack phase, we have compiled a convenient table for you:
Dyukan diet: menu for each day of the attack
Products for Attack Phase
Permitted Products Permitted Supplements
In accordance with the recommendation of Dr. Pierre Dukan, this day may be Thursday, but this may be different from your choice (just don’t miss it).
Diet of Pierre Ducane - one of the most popular diets in the world for weight loss among the representatives of the weak half of humanity.
A distinctive feature of this diet is that it includes 4 phases of nutrition, as the passage of which the diversity of your diet increases. The most important and fundamental stage of the diet for the entire process of losing weight is the Attack phase.
In this article, we have compiled a menu for you every day for the Attack phase, and also reviewed the basic principles of the diet and the important points of the subsequent stages of weight loss.
As mentioned earlier, in the first phase of the Dukan diet you only need to stick to protein foods.
It should be noted that some products can not belong to the category of protein, despite the fact that they contain a large amount of protein.
All the nutritional value of the product, its ratio of proteins, carbohydrates and fats, as well as calories, are important. To make it easier for you to navigate the products allowed in the Attack phase, we have compiled a convenient table for you:
During the Attack phase, the use of the following products is prohibited: lamb, duck, goose, pork, sugar, flour and flour, mayonnaise, sauces and ketchup. In other words, everything that is not allowed is forbidden.In terms of fluid, there is no frame, with the exception of alcohol, water, tea and coffee can be consumed without restrictions.
It should be noted that even with the limited choice of products, you can create a fairly diverse menu that will appeal to everyone. This is what we did for the readers of our magazine!
Menu for each day of the attack phase
Before you start using the menu for each day for the Attack phase, you, dear readers, need to know that this table is quite conditional in nature and is designed for an average duration of the first stage that is one week long. In addition, you can independently adjust the menu for each day, add your own dishes to it, change days in places, as long as all your adjustments comply with the principles of the diet!
|Monday||Low fat cottage cheese, green tea or coffee||Any fish steamed. Low Fat Natural Yoghurt||1.5 tablespoons of oat bran or a piece of bread according to Ducan from bran||Boiled Turkey Fillet|
|Tuesday||1.5 tablespoons bran, fermented milk non-fat drink, green tea||Chicken fillet cutlets||Black tea without sugar||Baked fish, shrimp|
|Wednesday||Omelette on skimmed milk, 2 slices of lean ham, coffee without sugar||Boiled beef (lean) with spices||Bran loaf or skimmed glass of kefir||Pollock fillet or hake fish patties with the addition of greens (fry without vegetable oil)|
|Thursday||Oat bran, low fat cream cheese, a few slices of lean ham, black tea||Grilled Chicken Breast||Crab sticks||Steamed liver, a glass of nonfat kefir|
|Friday||Soft boiled eggs, bran, green tea||Cottage cheese and yeast dough cheesecakes or turkey fillet steak||Bran, low fat cottage cheese||Salmon Soup|
|Saturday||1.5 tablespoons of oat bran, scrambled eggs with skim milk, a cup of coffee||Baked mackerel or salmon, oat bran pancakes||Tea or coffee without sugar||Steamed Chicken|
|Sunday||Fat-free cottage cheese or a glass of kefir, bran||Steamed beef (lean) with spices||Any seafood||Turkey Meatballs|
Protein products presented in the weekly menu, although not high-calorie, are nutritious enough, so it is not so difficult to carry out the first phase of the diet without indulgence, the main thing is to have some patience. It is worth noting that this diet is not a mono-diet, it is quite diverse in its diet and does not harm your body, if you adhere to all the above rules.
Weight Calculation Calculator for Dukan Diet
The first stage of the Dukan diet does not have a clear duration. It is important to understand that the duration of the first phase of the diet should depend directly on the initial overweight. Recommended interval: 3-10 days. As a rule, most women choose the usual 7-day. This table shows the recommended duration of the Attack phase, depending on the extra kilos:
|Excess weight||Duration of diet|
|up to 5 kg||1-2 days|
|5-10 kg||3-5 days|
|10-19 kg||5-7 days|
|20 kg or more||7-10 days|
Remember that the first phase of the Attack should not relieve your body of all excess weight, it will only create the basis for a better further weight loss in the next stages. But, of course, during the first stage, some of the excess weight you lose. Typically, rates range from 2 to 6 kg.
What if the weight does not go away?
If you do everything according to the principles of the Dukan diet, but the weight still does not go away, this is no reason to immediately throw a diet.
Above, we have already said that the result largely depends on your physiological characteristics and subjective factors. Some people, for example, quickly lose weight in the early stages of a diet, but slow down in the latter.
Someone, on the contrary, at the beginning to lose 2-3 kilograms of strength, but at subsequent stages is gaining momentum.
Remember that a full-fledged diet consists not of one phase, but of four.And initially it is almost impossible to guess which phase your body will begin to lose weight more actively.
Video: Pierre Ducan Diet
In conclusion, it should be said that no matter how effective and popular was the Pierre Ducane diet, before starting to use it, it will be useful for you to consult with a dietitian who will identify your individual contraindications. If you are confident in the health of your body and are well tolerated protein diets, feel free to start!
How many kilograms did you lose in the first phase of the “Attack” of the Dukan diet?
Dyukan diet phase attack
In pursuit of a slim figure, girls often prefer a half-starved diet with a minimum of calories, which successfully helps to lose weight. Ways of rapid weight loss leave behind sagging skin, a minimum of muscle mass.
Dyukan Diet Attack is a protein nutrition system that provides a slimming young lady with amino acids necessary for the breakdown of fat.
It is difficult to call it "diet" in the literal sense: it is the normalization of nutrition for a long time with the stabilization of the results in the future.
What is the essence of the first phase of the diet of Pierre Ducane
The initial stage of the Dukan Attack diet is distinguished by rapid weight loss (up to 5-6 kg in 7 days), lack of calorie count and volume of dishes. It is necessary to use oat bran during the diet. The essence of the protein method of weight loss from Dr. Dukan is laid down in the fundamental principles:
- Eating a list of foods rich in protein.
- Failure / restriction in the diet of foods with a high proportion of fat and carbohydrates
- Active lifestyle and sports.
Dietary compliance rules
Attack - this is the shortest stage, which is very effective in terms of losing weight. The duration of the first phase of the Dukan diet is from one to ten days. The higher the BMI, the more kilograms you initially lose. On average, for the first week it takes from one and a half to five and a half kilograms. Attack on Dyukanu lasts with excess weight:
- 1-2 days - up to 5 kg
- 3-5 days - up to 10 kg,
- 7-10 days - more than 10 kg.
For the functioning of the intestine to function successfully, the Attack of the Dukan diet phase involves eating 1.5 tbsp. spoons of bran (oatmeal).
Rich in fiber, they will help get rid of toxins produced by the body in the use of protein foods and avoid ketoacidosis.
In case of intolerance to oat bran, they are allowed to be replaced by buckwheat in the same amount. It is important to follow the general recommendations of Dukan for those who want to lose weight:
- Drink fluids of at least 2-2.5 liters per day.
- Limit salt consumption to a minimum.
- Take vitamin and mineral complexes.
What can you eat at the first stage Attack
The Dukan Attack menu provides for the use of only protein foods (without fat and carbohydrates). Cook the food on the grill, bake, steam, boil, even fry, but without using vegetable oils. In view of the lack of sweet in the menu of the Dukan diet, use sugar substitutes. At the stage of Attack are present in the diet:
- Any drinks. Allowed even carbonated with a note Light.
- Oat bran - 1.5 tbsp. spoons. Do not exceed the dose for the Attack phase!
- Herbs, spices. The composition of additives should be natural, without flavor enhancers.
- Garlic, onions. The number of these products in the menu Dukan Diet Attacks is unlimited.
The list of allowed and prohibited products by Dyukan
A special feature of the Dyukan Attack diet is the limited list of permitted foods that can be eaten while losing weight “in unlimited quantities”. This term implies saturation of the body with food to satisfy the feeling of hunger. Strict taboo nutritionist Pierre Ducane imposes on food use during the Attack phase:
- pork (over 6% fat), lamb,
- sauces / mayonnaise,
- sugar and other types of sweets,
- all kinds of legumes,
Some types of products are recommended to use in the Attack of the Dukan diet in limited quantities:
- tomato paste - no more than 2 tbsp. spoons
- eggs - 2 yolks / day, white - in unlimited quantities,
- Crab sticks - no more than 8 pcs. per day,
- lemon - in the form of juice to shade the taste of fish.
Table: 72 protein products for the Attack phase
|Product Type||72 products for the Phase Attack on the Dukan diet|
|Meat||Veal, beef steak or tenderloin, basturma, rabbit meat, pork jerky ham (up to 6% fat), horse meat|
|A fish||Flounder, cod, sturgeon, salmon, salmon, trout, haddock, navaga, pollock, hake, perch, pike perch, mackerel, carp|
|Offal||Beef (calf) tongue, liver, kidney, heart|
|Bird||Chicken, turkey, quail, guinea fowl, ostrich meat|
|Seafood||Squids, mussels, shrimps, brine, scallops, crayfish|
|Dairy (fermented) products||Fat-free cottage cheese (grains / soft), kefir, natural yogurt, milk (0% fat), soft cheese, melted cheese, tofu (soy)|
|Vegetables||Eggplant, asparagus, celery, carrots, beets, all kinds of cabbage, spinach, cucumbers, zucchini, squash, radishes, onions, pumpkin, lettuce, tomatoes|
Sample menu for the week
Effective in terms of weight loss and the most difficult in terms of the body's adaptation to protein foods are Attack days. Drowsiness, fatigue, drowsiness, and even dizziness can overpower you on the way to a perfect body. To facilitate the process of nutrition, use Dr. Dukan’s exemplary diet menu for each day of the Attack phase presented in the table below.
|Day of the week||Mealtime||Menu (approximate) for 7 days of the Diet Attack Diet|
|1||Breakfast||2 eggs, ham, coffee|
|Dinner||Fish soup with white fish|
|Afternoon tea||Kefir, cottage cheese with cinnamon|
|Dinner||Turkey Meat Balls, Soy Cheese|
|2||Breakfast||Flapjack from Dukan, slices of red fish|
|Dinner||Grilled poultry meat with herbs and lemon|
|Afternoon tea||Cottage Cheese Casserole, Yogurt|
|Dinner||Grilled squid, green tea|
|3||Breakfast||Curd cheese cakes, natural yogurt|
|Dinner||Dorado stuffed with greens|
|Afternoon tea||Cheesecakes, low fat sour cream|
|Dinner||Fish in own juice, dog rose drink|
|4||Breakfast||Omelette in the oven with greens, chicken|
|Dinner||Boiled veal under a cottage cheese coat|
|Afternoon tea||Dukan bran tortilla with tofu, milk|
|Dinner||Rabbit stew, cheese-cheese ball with greens|
|5||Breakfast||Pancakes, tofu, coffee with milk|
|Dinner||Chicken broth with eggs and herbs|
|Afternoon tea||Cottage cheese, yogurt|
|Dinner||Cutlets from horse meat, tortilla (a la Pierre Dyukan "Attack")|
|6||Breakfast||Eggs, bran bread sandwich and ham, tea|
|Dinner||Shirataki noodle soup|
|Afternoon tea||Cottage cheese with yogurt|
|Dinner||Pastrami with turkey fillet|
|7||Breakfast||Oatmeal (bran), coffee with milk|
|Dinner||Fish soup with greens|
|Afternoon tea||Curd dessert from Dukan|
|Dinner||Prawns with cheese sauce, tortilla|
Recipes for Attack on Dyukan differ in diversity. Prepare a delicious meat soup, which will be one of the options for lunch dishes on the Dukan diet. You will need the following products:
- chicken meat - 350 g,
- chicken hearts - 100 g,
- ham - 100 g,
- onion - 1 pc.,
- Tomato (tomato paste) - 50 ml / 1 tbsp. l
Description of the recipe for cooking meat soup during the Attack of the Dukan diet:
- Boil water (3 l) in a saucepan. Throw meat into boiling water, bring to a boil.
- Salt to taste. Boil for 10-15 minutes, removing the foam.
- Sliced ham, hearts, and onions, cut into thin strips, send them to the soup.
- After 15 minutes, add tomato or paste. Boil 10 minutes. Your meat soup is ready!
Delicate, aromatic cheesecakes will be a great start to the day for losing weight in the Ducan phase in the Attack phase. Ingredients for the dish:
- low-fat cottage cheese - 500 g,
- chicken egg - 2 pcs.,
- vanilla - on the tip of a knife.
Phased cooking process (with photo):
- Stir until a smooth egg. To taste add sweetener.
- Add the eggs and vanilla to the ground blender curd.
- Pour the mass into prepared molds, sending to the oven for 15-20 minutes (180 ° С).
The cottage cheese casserole for the attack with wholemeal flour from oat bran from Dr. Ducane is extremely tasty:
- cottage cheese (0%) - 500 g,
- chicken egg - 2 pcs.,
- Oat-bran flour - 2 tbsp.,
- Kefir - 3 tbsp.,
To make this diet dessert, allowed in the first stage of the “Attack” of the Dukan diet, perform simple operations:
- Beat the eggs by adding sweetener.
- Pour the egg mixture, kefir and add flour to the curd cheese. Mix until smooth.
- Line out the baking paper form, put the mass and put in the oven at 200 ° C for 20-25 minutes.
Sample menu at the stage of ATTACK on the Dukan diet
I know for myself that when you make a decision to go on a diet, the main thing is not to turn from the chosen path at the very beginning. And many give up in the first few weeks, then, after all, it is a pity for their efforts, and you get used to it already. How not to meddle and not throw everything from the very beginning? The answer is simple - you need to strictly follow the plan.
One of the highlights on the diet for me is drawing up a menu for the coming days. It is precisely the well-thought-out menu that allows me, firstly, to understand what I will eat (whatever one may say, this is one of the priority questions on the diet), and secondly, to free up the time that I spend in search of the right recipes. The list of admissible products according to Dyukan and there are about a hundred of them.
But given our locality and accommodation. You can always find an alternative replacement.
If I decided in advance, I wrote a list of products, and I went to the store and bought everything. And my head does not hurt about what I cook. Therefore, I want to share the proven menu options on the stages of the attack and cruise. I specially selected the recipes as simple as possible, accessible to everyone, which do not take much time to prepare.
The hardest days on the Dukan diet are, of course, the days of the attack. Dr. Ducan himself honestly warns his followers that at first the well-being may even worsen, weakness, dizziness, problems with the stool, etc. may appear.
These days it is better to give up heavy physical exertion, drink plenty of water, do not forget to eat bran and, of course, keep the most positive attitude. This will contribute to the numbers on the scales, which certainly must crawl down, at least a few hundred grams.
But we remember that you should not flatter yourself about these results, because these days our body is left by water, not fat. And so that these days are easier tolerated, I strongly recommend to engage in self-hypnosis.
This will help you materials on neuro-linguistic programming, or briefly NLP There are various methods of self-hypnosis. There is even a technique for losing weight.
The first day
- Omelet from 2 eggs and 4 tbsp. skimmed milk
- A few slices of low fat ham
- Coffee (as an additive skim milk, sweetener) or green tea
- Chicken breast cutlets with cheese
- Porridge made from bran and skimmed milk
- Tea or coffee
- A glass of nonfat kefir
- Salmon fillet with mustard
- Tea coffee
- Green tea
- A small piece of boiled chicken breast
- Sea bass baked with lemon and herbs
- Low Fat Natural Yoghurt
- Mimosa salad"
- Shrimp with Herbs
- Dukanovskaya flat cake with slices of light-salted trout or salmon
- Tea or coffee
- Chicken breast baked with herbs
- Omelette with cheese and fried chicken breast pieces
- Egg boiled soft or hard boiled and du mayonnaise
- Tea coffee
- Tea with a slice of lemon pie
- Natural Fat Free Yogurt
And, of course, do not forget to drink at least 1.5 liters of water, make sure that the daily rate of bran does not exceed 1.5 tablespoons.Compulsory and daily walks of 20 minutes. Yes, and do not exceed the prescribed days of attack. If the table you are prescribed to endure only 3 days, do not stretch this pleasure for a week. Take care of your health, nerves and good mood!
You will also be interested in other articles:
- Dyukana Diet Stage 2
- Bran porridge from Dukan
- Dimuen Mimosa
Dukan diet menu and tips by day
The protein diet of Pierre Ducane is popular and loved by millions of people striving for ideal forms. It gives you the opportunity to get closer to the dream and find a perfect figure, both show business stars and actors, as well as a business lady or housewives.
She was chosen even by Kate Middleton, in order to bring herself back to normal before the wedding and to show off in a wedding dress in all its glory.
Agree, at the wedding, Kate was like an angel who came down from heaven - fragile, touching, beautiful? Follow her lead, and we will help you! Below is a daily Dyukan diet: menus and tips from a famous French doctor.
The attack menu is an extreme phase for decisive beauties.
At the first stage, the Dukan diet, painted by day, is based on pure proteins, which the doctor has 72 positions. This list includes:
- low-fat dairy products (yogurt, processed cheese, milk, cottage cheese, kefir),
- chicken and quail eggs,
- meat (turkey, chicken, veal, beef, horse meat, rabbit and other low-fat varieties),
- a fish.
By the amount of food consumed, the famous nutritionist makes no restrictions, except for eggs, which are not recommended to eat more than 2 pieces a day (meanwhile you are allowed to eat more protein, but you should not joke with yolks).
You can salt, pepper and season the listed products, but you will have to forget about dishes fried in butter, because Ducan only allows you to eat paraffin oil, and you cannot fry on it. Canned fish is permissible, but only as an exception and in its own juice.
On the day you need to drink from 1.5 liters of liquid (coffee, water, herbal and green tea, skimmed milk, diet cola).
In addition, the author of the methodology states that the Dukan protein diet for every day during the Attack should include one and a half tablespoons of oat bran.
It would seem to be bad news, but you are mistaken, because bran is for many a “lifeline”, because on their basis you can bake bread and make cookies. In addition, bran can be added to the soup, soup, casseroles, cheesecakes and scrambled eggs.
The maximum period of the first stage is 10 days, but such “torture” has to be tolerated only for victims of severe obesity, so we will talk about the weekly diet. As a rule, 90% of the users of the methodology fit into this framework.
Pierre Dyukan himself! Do you want him to become your doctor and help make your figure slim?
So, Attack of the Dukan diet - the menu by days.
- breakfast - coffee, scrambled eggs with meat,
- dinner - ear, bran bread,
- lunch - cottage cheese casserole,
- dinner - baked meat, tea.
- breakfast - bran pancake with cottage cheese, tea,
- lunch - soup with meat and boiled eggs,
- snack - yogurt,
- dinner - fish stew.
- breakfast - scrambled eggs, salted salmon, coffee,
- lunch - chicken cutlets, yogurt,
- lunch - cottage cheese, kefir,
- dinner - seafood.
- breakfast - bran bread with melted cheese, coffee,
- lunch - soup
- afternoon snack - cottage cheese casserole, tea
- dinner - baked meat, kefir.
- breakfast - boiled eggs, yogurt,
- lunch - fish patties, kefir,
- lunch - cottage cheese, milk,
- dinner - turkey fillet with melted cheese, tea.
- breakfast - coffee, scrambled eggs,
- lunch - meatball soup,
- afternoon snack - kefir with bran,
- dinner - seafood, tea.
- breakfast - cottage cheese casserole, tea,
- dinner - ear with bran bread,
- afternoon snack - cheese cakes, yogurt,
- dinner - meatballs, kefir.
The above menu for the week of the Dukan diet is indicative, at your discretion, you can change dishes in places, eat not 4, but 5 times a day.Remember: you should not feel hungry, eat unloved foods and limit yourself in the amount of food eaten.
Even during the Attack, you can afford Pierre Ducane’s soup.
It is worth paying attention: Wonderful recipes of the Dukan diet on days at the Attack stage are painted in the book of the author of the method. Believe me, 72 protein products are a vast field of activity, and Pierre tried to make even such a hard period of food restriction tasty.
Cruise Diet - Protein-Vegetable Waves
The second stage lasts a long time. It all depends on how much extra ballast you need to remove from yourself.
I am glad that the 72 protein products listed for the Attack can be combined with 28 vegetables in this phase.
Meanwhile, potatoes are still among the banned products, as there is a lot of starch in it, which slows down the process of losing weight. Also, a famous nutritionist forbids consuming peas and beans.
In the Cruise phase, pure proteins alternate with a combination of proteins and vegetables. The weekly Dyukan diet for the week is based on the 1/1 alternation, but if you need to lose more than 10 kilos, it is recommended to increase the intervals to 3 days, for those who need to lose more than 15 kg - to 4, and those who need to lose weight by 20 kg. five.
Approximate menu for a week cruise.
- breakfast - fried eggs with bran bread, coffee,
- lunch - vegetable soup with meat,
- afternoon tea - cottage cheese casserole, tea,
- dinner - baked meat, salad.
- breakfast - cottage cheese, kefir,
- dinner - ear,
- snack - sandwiches with lightly salted salmon, coffee,
- dinner - meatloaf, yogurt.
- breakfast - cottage cheese with yogurt, coffee,
- lunch - solyanka,
- afternoon snack - pancake from bran with kefir,
- dinner - chicken cutlets, salad.
Fish with vegetables is the perfect dish for the Binding phase
- breakfast - omelet with ham, coffee,
- lunch - soup with meatballs and bran,
- afternoon snack - cheesecakes,
- dinner - baked fish, kefir.
- breakfast - boiled eggs, salted salmon, coffee,
- lunch - turkey burgers, salad,
- afternoon snack - kefir with bran,
- dinner - fish with vegetables, baked under melted cheese, tea.
- breakfast - cottage cheese casserole, tea,
- dinner - ear with bran bread,
- afternoon tea - seafood, coffee,
- dinner - baked meat.
- breakfast - scrambled eggs, yogurt, coffee,
- lunch - meatballs from veal, salad,
- afternoon snack - syrniki, tea,
- dinner - vegetable stew with chicken.
It is allowed to eat vegetables that do not contain starch.
Binding - a real feast for losing weight on Dyukanu
In the third phase, users of the French method are gradually returning to the usual food. The first two lists of Attack and Cruise are added by all the favorite products such as:
- bread (whole grain),
- fruits (with the exception of bananas, cherries, grapes) and berries,
True, they can eat in limited quantities. For example, fruit / berries - no more than 200 g per day, potatoes and flour dishes - up to 2 times a week, honey - 3 tsp. daily, wine - up to 2 glasses per week, bread - 2 slices per day. The volume of bran consumed per day increases to 2.5 tbsp. Every Thursday should be pure protein, when you need to eat strictly according to the Attack menu.
The task of this stage of the diet is to avoid a sharp increase in weight.
The following is the approximate menu for the Week Fixation phase:
- breakfast - cottage cheese casserole, tea,
- lunch - soup with oat bran bread and whole grains,
- snack - fruits,
- dinner - baked meat with vegetables and potatoes.
- breakfast - cheese cakes, coffee,
- lunch - hodgepodge with bran bread,
- snack - berries,
- dinner - chicken meatballs, salad.
- breakfast - cottage cheese casserole with berries, tea,
- dinner - ear,
- snack - fruits,
- dinner - baked meat, kefir.
Thursday: the menu of any day from Attack.
- breakfast - scrambled eggs, yogurt, coffee,
- lunch - meatballs from veal, salad,
- snack - berries,
- dinner - vegetable stew, baked fish.
Oat bran. Without them, losing weight by Dyukan not live a day, so stock up
- breakfast - fried eggs with bran bread, coffee,
- lunch - hodgepodge, cottage cheese,
- snack - fruits,
- dinner - baked meat, rice, salad.
- breakfast - boiled eggs, small loaf with salted salmon, coffee,
- lunch - turkey burgers, salad,
- snack - fruits,
- dinner - fish with vegetables, red wine (not more than 2 glasses).
For example, the above diet is not a week, you can make a menu of the Dukan diet for a month, the main thing - make sure that every Thursday or another day every week was strictly protein.
Stabilization is a life long stage
Despite the fact that the fourth phase should last the rest of your life, there is nothing difficult about the prescriptions for this stage. The diet returns to the usual, meanwhile, in order to maintain the result, you will have to follow three important rules:
- Eat 3 tbsp daily oat bran. You can bake bread or cookies from them, make soup or pancakes.
- Every Thursday (or any other day) once a week you should eat pure proteins.
- Daily walks are a must. You have to, dressed for the weather, walk 20 minutes a day, even on holidays.
You must admit that there are not so many restrictions, the slim figure will be your reward for them.
Photo of a girl BEFORE and AFTER the Dukan diet.
Wonderful result, right ?!
As for alcohol, Dr. Dukan is not a fan of spirits, but you can afford 2 glasses of red wine twice a week, starting from the third stage.
In addition to the pleasure, you still benefit your body. So do not worry, you can take an active part in family celebrations, get-togethers with friends and solemn banquets at work.
French weight loss technology seems difficult only at first glance, is not it? Now that you have a detailed menu, your extra kilos will melt like snow in spring.
(1 730 votes, average: 4,94
Dyukan's diet "Fixing": a list of products, the menu for each day for 3 stages
What foods are allowed to use during the “Fixing” phase of the Dukan diet and how to make the menu for the week.
The most important phase of the Dukan diet - consolidation, although for many it is more pleasant to observe the flight of kilograms in the first two stages. In fact, after a sharp weight loss due to water and a certain amount of fat, it is during the gradual return of normal foods to the diet:
- training of discipline and will
- adaptation of the body to carbohydrates
- the formation of food habits.
This stage is associated with a high risk of kickbacks, because there are products that the body has not encountered for a long time.
Phase fixing the Dukan diet: a list of products and conditions
The duration of the phase depends on the amount of weight dropped: for every 500 g - 5 days fixing.
Vegetable and protein lists remain the same:
- Lean meat of any kind, but chicken without skin. Prohibited duck, pork, lard, bacon and pork, semi-finished products.
- Low fat dairy products.
- Vegetable protein in the form of tofu from soy gluten, seitan from wheat gluten.
- Vegetables with a low glycemic index: salads, tomatoes, cucumbers, cabbage, eggplants. Banned potatoes, carrots, beets and legumes.
- Spices and seasonings, except for shop sauces, mustard.
Changes in terms of nutrition
It is necessary to determine the number of days of the stabilization phase and divide them into two halves. Then we follow the appropriate rules:
- Add one serving of fruit per day (except for bananas, grapes, or cherries).
- Eat two slices of whole grain bread daily.
- Allowed 40 g hard cheese a day.
- Add one serving (up to 250 ga) croup, macaroni once a week in the first half of the phase, and twice a week - in the second. This also includes couscous, lentils, beans, chickpeas, brown rice, potatoes.
- Allow yourself a "festive" meat dish of lamb or pork once a week in the first half of the phase, two - in the second.
- Allow yourself one "holiday food" once a week in the first half, twice - in the second half of the phase. Festive food includes a main course, including cereals and carbohydrates, meat, dessert and a glass of wine.
- Stick to one pure protein day once a week.
- Eat 2 tablespoons of oat bran regularly.
- Walk around not less than 25 minutes in a day.
- To drink a lot of water.
Menu for the week on pin
Dukan Diet is a place for kitchen creativity, when using protein foods you can diversify your diet. But if there is no strength and desire to create, then simple dishes fit well at the consolidation stage.
Sample menu for the week compiled with breakfast, lunch, afternoon tea and dinner.
- cottage cheese casserole with sugar substitute and berries,
- sea fish soup and whole grain loaf,
- broccoli casserole with cheese, boiled fish.
- milk oatmeal, cocoa with sweetener,
- broccoli soup with herbs and cheese
- vegetable salad and chicken cutlets,
- cheesecakes, kefir with bran.
- chicken omelette, loaf with tomato and cheese, cocoa,
- vegetable soup without potatoes, chicken leg in the oven,
- up to 150 g of berries,
- cottage cheese soufflé with sweetener.
- cheesecakes, baked apple,
- pea porridge, beef with vegetables,
- salad of eggs, cheese, tomatoes, greens and baked fish fillets,
- bran kefir and wholegrain bread.
- low-fat cottage cheese with a spoonful of sugar-free yogurt,
- bran pancakes on cottage cheese,
- two chicken cutlets with egg,
- chicken fillet souffle, milk and eggs.
- rice with vegetables and chicken steak,
- vegetarian borscht, squash pancakes,
- seafood salad, broccoli,
- cottage cheese soufflé with lemon.
- bran cheesecakes and orange,
- chicken broth soup with broccoli and egg, wholegrain loaf with cheese,
- mushroom soup and vegetables,
- bran yogurt and sweetener.
Analyzing the third stage of the Dukan diet
If you look closely, you can understand that the phase of "fixing" represents alternation one protein day, three low carbohydrate, two days with the usual carbohydrate content (due to a portion of cereals and grain bread). But this is not enough.
For example, at the expense of vegetables, you can get up to 50 g of carbohydrates per day, a portion of fruit will add another 10-15 g, and breads - up to 10 g. As a result, 70 g, that is, within 1 g per kilogram of body weight or a little more that corresponds to the drying used by bodybuilders. Once (and then twice a week), the amount of carbohydrates will increase due to 250 g of cereal or legumes to 100-120 g.
In fact, two days of feeding with carbohydrates at the minimum level does not save the situation, in fact, without carb-free continues.
In the diet appear fats due to cheese. Of course, the presence in the diet of meat gives up to 40 g of fat, but this is not enough for the norm of 1 g per kilogram of body weight for an average woman. because may have problems with skin, menstrual cycle and sleep quality.
Why do you need stage 3 of the Dukan diet?
After reaching the desired weight, the pinning phase helps to prevent its re-dialing. Fat is a way to store excess energy in case of starvation. Therefore, calorie restriction triggers a number of chemical reactions that increase the feeling of hunger, reduce the rate of cellular reactions, and the weight stops, the body goes into hibernation.
After a low-calorie diet, the body can mercilessly recycle any calories. Dukan followers declare that a kind of conservation allows you to consume 10% more product, and the body will learn only what it needs. but in practice, not at all:
- hunger will increase
- increase craving for sweets,
- the body will strenuously save fat.
The consolidation stage of the Dukan diet is aimed at controlling excessive body reactions to prevent weight regain, the most critical period before returning to a normal diet.Therefore, with a loss of 5 kg, a person stays at a stage for up to 50 days, so habits are fixed by a strict regime.
In fact, the weight dropped on the protein stages is this is the result of fasting, as the full transition to life support with its own fat reserves did not happen. As a result, the body, like a cocked trigger, waits until calories are poured into it. The time comes, and a person eats fruit, which immediately goes to fat.
Because the weight increases slightly, the water in the body grows. Dyukan suggests "to merge" it with proteinaceous day, to limit calories in the old fashioned way, and the weight again goes down or fades. Because the body has few calories from specific macronutrients, as in the previous stages.
But to say that these weight fluctuations will not affect the body is very optimistic, because in fact it will be a transition from hunger to zazhora.
September 8, 2016
Dyukan Diet - effective attack on fat
Dyukan diet is simple and accessible to everyone, because the choice of products is quite wide. In addition, unrestricted eating is allowed, so it is not necessary to sit on a hunger strike, nor is it desirable. Moreover, by following all the recommendations, you will be able to cleanse your body of toxins and harmful toxins, strengthen the cardiovascular system and the gastrointestinal tract.
The name of Dr. Pierre Ducane has long been known to the world. His recommendations have already managed to take advantage of many celebrities, as evidenced by many positive reviews. Thanks to hard work, a unique diet was developed, which allows you to throw up to 20 kg in just one month.
The essence of the diet Ducane
Monsieur Dyukan diet consists of four cycles, and all, as one, are a logical continuation of the previous one. Their total duration varies from several weeks to several months, depending on the size of the task.
Only in this way you will get a unique chance to never again look for any diets and not to struggle painfully with excess weight.
Dyukan's diet is 4 stages: attack, alternation (cruise), consolidation (consolidation) and stabilization.
Observing all the rules and recommendations of the doctor on each of them, losing weight will soon see the weights arrow on the cherished figure.
Before you familiarize yourself with the stages, read the reviews about the Dukan diet for those who have already experienced the benefits of it themselves. Every day, lost and built with the help of the Dukan diet is becoming more and more.
Dyukana diet: reviews from the photo before and after
Daria. A year ago, I decided to try the Dukan food system. And here's the result - the weight is kept at 58 kg, and the diet for me is no longer a diet, but a normal diet. She lost 17.5 kg. I am happy, and what I wish for everyone.
Svetlana. Dyukana diet has given me confidence. I became active and cheerful. And after all already hands have fallen, after all it was necessary to test on itself many diets. All of them gave a temporary result and after a while the weight returned again. Look at my results - how not to rejoice here?
Dyukan's diet recipes for attack - the first step
Striking a sharp blow and attacking an undesirable weight is your main task in the first stage. The diet includes foods with a large amount of protein in their composition.
Losing weight may experience some unpleasant symptoms, in particular a feeling of dry mouth, light dizziness, weakness.
To calculate the duration of this cycle, as well as all subsequent ones, you need to use a special table.
Dyukan diet - calculate the weight assumes a special table. Take into account the age of losing weight, his gender, weight, height and lifestyle.
- With an excess of weight up to 20 kg - 3-5 days.
- With an excess of weight up to 30 kg - 5-7 days,
- Excess weight of more than 30 kg - 5-10 days.
Dyukana diet: recipes for attack
- Oat bran - 3 tbsp.
- Kefir - 1 tbsp.
- Starch - 4 tbsp.
- Soda - pinch,
- Salt is a pinch,
- Vanilla sugar - pinch,
In a separate bowl to fill the bran and pour them with kefir. Let it stand for 1 hour. Separately, beat the eggs with a sweetener, vanilla and salt.
Enter the egg mixture to the swollen bran, add the starch and mix to a smooth consistency. Dissolve soda in water and enter to text. Boil 150 ml of water and dilute the dough with it.
Put the mass in the fridge for 30-35 minutes and bake on low heat.
- Fish fillet - 0.5 kg,
- Cottage cheese - 150 g
- Egg - 1 pc.
- Oat bran - 2 tbsp.
- Salt, spices and herbs
Beat in a blender fillet and cottage cheese into a homogeneous mass. Enter into the mass of bran and egg, season with salt and spices. Make cutlets and fry on one side in a frying pan. Then put them in the oven with the non-fried side down and continue the baking process for another 20 minutes, at a temperature of +200 ° C.
Entering the next phase of the diet increases the variety of dishes. Now you need to increase your physical activity. It is advisable to go to the gym. But if you can’t do it, you can just increase the time for hiking.
For breakfast, you can cook your own scrambled eggs, bran bread, drink a cup of black coffee.
Boiled chicken and vegetable soup is perfect for dinner.
With a glass of kefir, please yourself with pancakes for an afternoon snack, and for dinner you can bake fish with vegetables in the oven and drink a cup of your favorite tea, but without sugar.
The third phase of the diet - consolidation
The third phase of the Dukan diet will fix the results already obtained. This is the most difficult phase for losing weight. After all, not everyone will be able to gain strength to maintain a diet when its weight has already reached the desired result.
But Monsieur Ducan is implacable. He is more than confident that if losing weight at this stage breaks down and will not adhere to restrictions, then all his perseverance and work will be depreciated, and the kilograms will smoothly return to his waist.
To encourage all slimming, read photos of those who stubbornly sought the goal and followed all the recommendations.:
Moreover, the principle of nutrition and lifestyle developed by the doctor has become for them a natural process and meaning in life.
You can enjoy a more extended list of food. It already includes pasta, potatoes, rice, berries, bread, honey and even wine. True, everything has its own norm, and, as you understand, their unlimited use is not recommended by a doctor. And, the main thing - once a week losing weight is obliged to adhere to a pure protein day.
So, the Dukan diet is a detailed menu for each day of the third stage. Approximately it looks like this:
- Breakfast: soft-boiled eggs, a slice of bread and a piece of salted salmon.
- Lunch: fish soup with a slice of bread.
- Tea time: berries or fruit.
- Dinner: baked meat with vegetables and potatoes.
Braised champignons, chicken with vegetables, cheesecakes, etc. can also be included in the diet.
Stabilization Phase - Final Cycle
And finally - the stabilization phase. This phase should be losing weight throughout life. There are no strict restrictions. Moreover, you are already so accustomed to eat right, that now - down with the temptation.
Listen to your body. Only he will show you the right way. But control it will not be superfluous.
Monsieur Ducane just suggests observing a couple of simple rules that will allow you to never return to your previous weight.
- Follow the rules of one protein day per week.
- To live an active lifestyle.
Now you already have 2 holiday meals per week! They suggest any food that you can eat at one time: ice cream, cake, hamburger and other favorite treats. But, again, the main rule of the festive meal is to eat only what you put on your plate at a time. Additive is strictly prohibited!
Reviews losing weight on the Dukan diet and photos speak for themselves.If you are striving for an ideal figure, then it is difficult to call it a diet in this case, because it is a normal way of life and a balanced diet that every human body needs.
Detailed menu Dyukana diet for every day
Ducan's diet - This is the author's method of losing weight by Pierre Ducane, one of the most popular nutritionists in the world. His diet created a sensation after the publication of the book I Can't Lose Weight, and also thanks to the pleasant and convenient for all slimming concept of rejection of low calorie foods.
The stage of a very rapid discharge of unnecessary kilograms and the removal of excess water is an attack or a shake-up for the fat layer and the organism as a whole. Losing weight consumes only protein foods.
After all, everyone knows that protein has a very complex structure, the splitting of which requires a lot of energy, often exceeding the energy value of the products where this very protein is contained.
The duration of this stage is calculated for each slimming organism individually and depends on the number of excess kilograms that must be lost during the entire diet process:
- In standard caseswhen overweight is no more than two tens of kilograms the duration of the initial phase does not exceed three to five calendar days.
- With most overweight up to three tens of kilograms on Attack should last five to seven days,
- And if the excess body weight exceeds the mark of thirty kilograms, the number of protein days will be from seven to ten. It is important to remember, since the load on the body when consuming protein foods is significant, it is forbidden to prolong the Attack phase for more than ten days by the author!
Since at this stage there is a complete restructuring of the metabolic processes in the body and the excretion of excess water and toxins occurs, the state of health can also deteriorate.
Nausea, headaches, dizziness or dry mouth are typical signs that the process is running and everything is going right. But if the state of health worsens so much that the usual rhythm of life cannot be maintained, then one should adhere to the minimum duration of the first stage.
Products for the first stage
At the initial stage, you should use the permitted products:
- any type of lean meat (veal, beef, horsemeat),
- offal: veal liver and kidney, calf or beef tongue, poultry offal,
- poultry meat without skin (turkey, chicken),
- any fish, seafood,
- oat bran at least 1.5-2 tablespoons per day,
- at least 1.5 liters of drinking non-carbonated water,
- eggs, unlimited albumen, yolk no more than two pieces per day,
- low-fat dairy or fermented milk products, cottage cheese, yogurt, etc.
- lean (2-4%) ham or bacon,
- any spices, mustard vinegar, onion, garlic,
- tea, coffee, herbal broths or hips,
- sugar substitutes, and diet drinks,
Products of the initial phase can be used in any order and in any ratio.
At the first stage, the following products are strictly prohibited:
- sugar-containing products
- pork fat content of more than 6%
- gusyatina, duck,
Step 1 menu
Products allowed in the Attack stage can be prepared in any way, but without the addition of vegetable or animal fats or oils. Such methods of heat treatment of meat are well suited for cooking: steaming, pressure cooking, roasting on the grill.
The approximate menu of the first stage looks like this:
- Breakfast: pancakes from bran, steamed fish, drinks.
- Dinner: stewed meat in the oven or steamed, drinks.
- Tea time: cheese, dairy products, bran and protein pancakes.
- Dinner: fish medallions in yoghurt pouring with seafood, drinks.
Starting to lose weight: the basics of the Dukan diet
According to the method of the French nutritionist Pierre Ducane, politicians, stars of show business and royal persons lose weight.Books Dyukana disperse millions of copies. And this is not surprising.
If you stick to a diet, in just 10 days you can lose about 6 kilograms. We will not have to starve ourselves, on the contrary, we will eat tasty and varied.
We understand the stages of the diet of Dr. Dukan and meet the summer in a new size.
Dyukan diet consists of four stages. Perhaps the most difficult is the first phase - “Attack”. But do not panic, the phase is difficult, but the shortest. On Attack, we will fight overweight with protein products.
To adhere to this phase can be no more than 10 days. If your excess weight is up to 5 kg, you will have to go through just 1-2 days of “Attack”. From 5 to 10 kg - get ready to attack for 3-5 days, overweight more than 10 kg - for 5-7 days.
MANDATORY RULES. It is necessary to do this:
- Every morning, eat 1.5 tablespoons of oat bran. Bran helps to reduce cholesterol, regulates appetite, improves digestion.
- Lead an active lifestyle daily - walk for at least 20 minutes or do exercises.
- Watch the water balance - drink at least 2 liters of fluid per day (coffee and tea are taken into account).
All products according to the Dukan diet menu should be cooked without fat, oil, and with a minimum amount of salt. But you can use them at any time of the day and without restrictions.
Lean meat: veal, beef, horse meat, rabbit, lean ham with a fat content of 2 to 4%.
Offal: liver of beef, veal and poultry, kidney and calf tongue, tip of beef tongue.
Bird: chicken, turkey without skin.
A fish: You can eat any fish, without exception, fresh or smoked, fatty, canned in its own juice.
Seafood: any crustaceans and mollusks.
Eggs: up to two yolks a day. If you have high cholesterol, eat no more than 3-4 yolks a week. Protein can be eaten without restrictions.
Low Fat Dairy Products: cottage cheese, natural yogurts, kefir, skimmed milk.
Phase I menu: tiger prawns
Stage Alternating Dukan: weekly menu
The first phase “Attack” is the shortest and lasts no more than 10 days. During this period, a person loses a significant amount of kg, which should motivate him not to go the distance and continue the struggle for harmony. The next stage is called "alternating", or as the author calls it - "Cruise". The diet menu for the week on Dyukanu in this phase depends on the chosen diet.
Features 2 stages
The duration of the "Cruise" can be calculated for weeks and even months. The phase ends when the desired weights indicators are achieved.
On average, weight loss every week is about 0.7–1 kg. But it is worth being ready that a “plateau” effect may occur, when during a week or more the weight stops at one point.
Therefore, the result you can count on is 2-3 kg per month.
The stages of the alternation of the menu according to Dyukan suggest a combination of protein and protein-vegetable days. Schemes can be as follows:
The last option in the implementation of the most tedious. Sam Ducan recommends alternate every other day. But losing weight themselves often choose the second food sequence, since this greatly facilitates the process of procuring food and cooking.
Considering the food on the Dukan menu for the week, this option is also allowed: two days (for example, Monday and Thursday) are strictly proteinaceous, and the other five are with added vegetables.
How to make a menu for alternating on Ducane
Cruise Code of Practice.
- As in the previous step, daily consumption of oat bran or wheat is mandatory. Only now their number can be increased to 2 spoons. Bran give a good sense of saturation, regulate the work of the digestive tract. They can be eaten as a separate dish or added to side dishes, pastries, yogurts, smoothies.
- Meals are prepared without adding fat.
- Strictly follow the drinking regime: drink at least 1.5 liters of water per day.
- Dairy products can be consumed, but the limit on them - 1 liter.
- All fruits are prohibited.
- It is recommended to make daily walks with a duration of at least half an hour.
Considering in detail the question of how food is Ducano - the menu of the phase of alternation, it is impossible not to notice that the list of allowed products has been significantly expanded in comparison with the “Attack” stage.
What you can eat in the “Cruise” phase:
- lean meat veal, beef, offal, rabbit, turkey, pork, chicken, quail, ostrich,
- fish from a wide variety of water bodies: carp, mackerel, sturgeon, halibut, pike, sprat, flounder, etc.,
- dairy non-fat products: kefir, yogurt, granular curd, soft cheeses,
- green onions, garlic,
- non-starchy vegetables: all kinds of cabbage, onions, green beans, tomatoes, zucchini, cucumbers, pumpkin, asparagus,
Permissible products, the number of which is strictly limited:
- cocoa 6-7 g,
- Tomato sauce 1 tbsp. l.,
- sausages with poultry meat 100 g,
- corn starch (20 g), soy flour (25 g),
- sour herbaceous plants: sorrel and rhubarb are limited to 100 g,
- 30 g of 7% yogurt and cheese with the same indicator of fat content.
The list of prohibited foods includes vegetables with a high starch content: potatoes, beans, peas, lentils, corn, sweet potatoes, as well as alcohol, salt, butter, synthetic fats, avocados.
What to do with a breakdown?
Given that the phase can last several months, the probability of failure is very high. The author has envisaged such a scenario, and in this case, recommends that the next 2 days begin with the use of protein food exclusively, to devote more time on foot walks and night sleep.
Margarita Queen's Diet Salad Brush for Weight Loss
Lose weight on the Dukan diet
Dyukan diet is one of the most popular diets of our time. With its help, show business stars, famous singers and singers, as well as ordinary housewives lose weight. The beauty of the Dukan diet is that by observing all the steps it prescribes, you can not only lose those extra pounds, but also fix your weight within certain limits.
Thus, once losing weight, you no longer have to torment yourself with a constant hunger strike. Adhering to just a few elementary rules you will not have to worry about gaining excess weight. In addition, the advantage of this diet is also the absence of any quantitative restrictions in food intake.
You can eat as much as you want, but only protein foods with a minimum amount of carbohydrates.
Dyukan diet: approximate menu
In the main menu of this diet is built around a protein food. These are necessarily dairy products (low-fat kefir, various cheeses, milk and yoghurts). Meat is also an integral part of the Dukan diet (rabbit meat, steak, chicken, beef sirloin, calf liver and kidneys, roast beef).
Great emphasis is placed on fresh vegetables (spinach, mushrooms, asparagus, cucumbers, radishes, sorrel and broccoli). Seafood and fish (herring, oysters, hake, crayfish, crabs, shrimps and mackerel) should be eaten regularly. Standard daily diet can be diluted with ostrich meat, guinea fowl, pigeon or quail.
This is the approximate menu of the Dukan Diet Attack, which you should be guided by.
Dyukan's diet menu for the week: attack
The menu below for the first week can be adjusted and diluted with products from the above list. But it is worth limiting the consumption of yolks, not more than three pieces in one day. It is very important.
- Breakfast. You can cook an omelet from three eggs (only proteins) and eat it with a piece of fish (you can cook on the grill, you can stew or cook). Alternatively, you can eat two tablespoons of oat bran and drink skim milk.
- Dinner. Baked or boiled beef. You can alternate with chicken meat. It is recommended to cook on various fragrant herbs.
- Dinner. Any fish. Drink all low-fat yogurt or one percent kefir.
During the day, be sure to drink about two liters of pure water. In no case should it be carbonated. Also do not forget about hiking. Every day this lesson will have to be given at least thirty minutes.
It is best to walk in the evening, right after dinner. To achieve the maximum effect will have to abandon the use of sugar, figs, bananas, cherries and grapes.
Smoking and alcohol itself at all stages of the diet should be completely eliminated.
On the background of general weight loss, frequent dizziness or severe dry mouth can be observed. It is quite natural, so the body reacts to the loss of excess fat.
If you follow all the prescribed rules, then at the first stage of the diet you can get rid of three and up to five kilograms in just seven days.
That's the whole menu of the Dukan diet for the week, which is usually attributed to the stage called “attack”.
The second stage of the Dukan diet: menu
At the second stage, the desired result is achieved, so it must be taken seriously. The essence of this stage of losing weight is reduced to the alternation of vegetable and protein days.
An example of a protein-vegetable day:
- Breakfast. Pancakes without butter, but with lemon. Tea or can be replaced by coffee,
- Dinner. Turkey cutlets and low-fat yogurt,
- High tea A few boiled or fried eggs, tea,
- Dinner. Thai cutlets
An example of a protein day:
- Fried eggs with a slice of ham,
- Chicken Roast,
- Low-calorie muffins with yogurt, coffee or tea,
- Salmon with mustard sauce,
In no case at the second stage you can not eat potatoes, beans, corn, lentils, peas and beans. It is also forbidden to eat oil, even it cannot be added to salads. To do this, it is better to use yogurt, various herbal spices or balsamic vinegar.
The alternation pattern can be changed by selecting the most convenient and suitable variation of the menu. At this stage of the diet is especially important psychological preparation. If there is no special willpower, you can jump from the second stage to the third. The result of this will naturally be a little worse, but it’s still better than just giving up the diet and returning to the starting point.
The third stage of the Dukan diet: "consolidation"
At this stage, weight loss does not occur, the body gradually gets used to a permanent diet and adapts to this lifestyle. The last stage is very important, it fixes the result for years, so you can eat without special restrictions and not gain the previous kilograms. Therefore, the consolidation should be taken seriously, adjusting yourself psychologically.
The first stage of consolidation:
- As in the previous two stages, about two and a half tablespoons of oat bran, vegetables, and also proteins should be consumed.
- It is allowed to dilute the menu with cheese, but you can use no more than forty grams per day.
- You can pamper yourself with a few pieces of protein-bran bread or whole-grain bread.
- It is also allowed to consume a portion of starch containing products once a week.
- Once a week a festive meal.
- Few fruits
- Several ham sandwiches (twice a week), lamb ham or roast pork.
At the first stage of consolidation, you need to do at least one day purely protein. The choice of the day is done independently, but you can use Friday for this. And the main thing is to walk every day for thirty to forty minutes.
The second stage of consolidation:
- The number of holiday meals increases to two per week. For this it is better to choose one day at the beginning of the week, and one at the end. Overeat several days in a row is not recommended.
- It is allowed to eat a starch-containing dish twice a week.
The phrase "festive meal" means a one-time intake of any food. It is best to do this from twelve in the morning until five in the evening. It can be ice cream or a delicious cake. The portion should be imposed as much as possible, but it is forbidden to walk for the supplement.
Is the Dukan diet harmful?
There have been a lot of rumors on the Internet about the dangers of the Dukan diet, but already a few years ago they were officially confirmed by many scientists and associations of nutritionists around the world. For example, in the United Kingdom, this diet tops the list of the most harmful diets for "stars".
And the French national food control agency is generally considered its health hazard. In France, they are sure that the Dukan diet causes kidney problems, changes in metabolism, problems with the rectum, as well as vessels. The creator himself admits that his child is not as harmless as we would like.
He himself notes that with prolonged dieting, people experience dizziness, weakness in the body, confusion, mild depression.
Dyukan's diet is also dangerous because it contains almost no carbohydrates. They are necessary for the body to regulate the work of all nerve tissues. In addition, carbohydrates - is the only means of feeding the brain. Through carbohydrates, it receives the necessary energy for normal functioning.
In conclusion, we can say that the Dukan diet has its advantages and disadvantages. It is best to use it for young and healthy people who have no health problems.
People with less stable health, it is desirable to refrain from it or to be ready for constipation, putrid odor from the mouth, general weakness and other similar actions of the Dukan diet.
People suffering from gout, cholecystitis, hypertension, this diet is contraindicated. The same goes for pregnant women and children.
Benefits of the protein phase
- When assimilating carbohydrates and fats, energy is not required. A digesting protein foods, the body spends a lot of calories, not accumulating body fat.
- Proteins are low in calories. There are 4 kcal per 1 g of protein.
30% obtained by the protein calories the body will spend on digestion. There will be a restructuring of the digestive process. Protein food dulls hunger. The advantage stems from the difficulty of processing nutrients. Protein absorption is a long process.
Muscle tone remains high, avoiding wrinkles in the skin, splitting nails, hair loss.
The role of bran in the diet
- They clean the intestines, remove fecal masses.
- Get rid of toxins that interfere with weight loss.
- Fiber quickly and permanently saturates.
- Oats - a source of vitamins, supplies the body with substances.
- Remove toxic components that accumulate in the liver.
Contraindications bran: gastrointestinal diseases, diarrhea and constipation.
Choose bran without sweeteners and flavors, do not use in a dry form. Fibers insist in boiling water for 3-5 minutes. Otherwise damage the stomach. Water promotes the absorption of bran and helps to lose weight.
- Kidney problems. When assimilating protein, decay products are released that negatively affect the kidneys. Detoxifies water, increase the volume of water to 2 liters. Healthy kidneys are able to cope with the removal of hazardous substances, and oat bran will help them.
Tendency to constipation. Suffering from inadequate water suffers from the problem. Without fluid, intestinal permeability deteriorates. Increase fluid volume, drink yogurt and kefir. Cope with the problem of paraffin oil. Enough teaspoon after a meal.
Dyukana diet daily menu table
The French diet is one of the most popular weight loss methods in the world, which is suitable for beginners losing weight. It was founded by a famous nutritionist with 30 years of experience - Dr. Pierre Ducane, after whom the method is named.
Detailed Dyukan diet menu for every day promotes fast positive results.How is she attractive? A person can eat as much as he wants, with foods high in protein and low in calories.
The effectiveness of the diet is explained by the fact that carbohydrates after an increase in sugar sharply decrease, therefore, the person awakens appetite. Proteins, in turn, reduce the feeling of hunger and contribute to the fact that the body consumes reserves of energy for energy. This leads to weight loss. According to forecasts, the Dukan diet can lose up to 20 kg.
The main thing to eat on a specially designed menu. In addition to eliminating extra pounds, a person will achieve a stable effect, as it is unlikely to return to previous eating habits. The diet is divided into four stages: attack, alternation, consolidation and stabilization.
For each phase of the Dukan diet, an everyday menu is selected that is completely safe for health.
Advantages and disadvantages of the diet
Dyukan diet consists of 4 stages, each of which is aimed at reducing weight and ends approximately on the 7th day. Among the advantages of diet, select the main ones:
- after returning to the usual menu, weight gain is not expected,
- per month you can get rid of 12 - 25 kg, depending on the initial weight,
- the menu includes a small dose of alcohol,
- the diet is safe, as it involves the independent processing of products without the addition of chemical dyes and flavor enhancers,
- There are no restrictions on the amount of food consumed.
The main advantage of the diet - quick weight loss. This stimulates the continuation of compliance with the menu, because, as we know, strong motivation is the key to success in any undertaking.
Among the downsides to the Dukan diet, losing weight is the limited amount of fat that the female body needs to function properly. And the menu can not be called fully balanced, so you should take extra vitamins. The first stage of the use of pure protein exhausts the body and quickly leads to fatigue.
Phase One - Attack
The first phase of the diet is recognized as the most dangerous to human health. Even Pierre Ducan agrees with the statement, therefore he gives clear recommendations that save him from the disruption of the body’s work. On 3 - 5 day you can get rid of 2 - 6 kg, but the menu is limited.
The stage ends on the 10th day. During the duration of the entire period, a person losing weight should consume only low-fat dairy products, eggs, fish and meat. It is better to cook or bake them. During frying, use no more than 3 drops of vegetable oil.
Examine the Dukan diet on the menu for each day in the proposed table:
|Monday||Low-fat cottage cheese, boiled chicken breast (2 slices),||Low calorie yogurt, Vietnamese beef (with soy sauce, cilantro, ginger, garlic and black pepper)||Pancakes with cinnamon||Shirataki noodles with tiger prawns, yoghurt-garlic sauce|
|Tuesday||Egg omelet with ham and spices||Trout baked with Provencal herbs, chicken breast broth with croutons||Oatmeal with vanilla||Hard-boiled eggs with Dukan mayonnaise (raw yolks, mustard, salt, chopped sugar substitute tablet)|
|Wednesday||Pancake Curd Rolls||Shirataki noodles, chicken curry||Tofu cheese (fried)||Pollock fish, soya-curd sauce|
|Thursday||Oat bran porridge with meat||Broth with homemade noodles, minced meat patties and bran||Cottage cheese rolls, a cocktail of skimmed milk and instant coffee||Salad with crab sticks, egg and greens|
|Friday||Porridge, cottage cheese and wheat bran casserole||Okroshka on sparkling water and low-fat kefir, steamed fish||Curd Jelly with Mint Leaves||Boiled chicken fillet with yoghurt sauce|
|Saturday||Egg omelet with slices of turkey and greens, cottage cheese bread||Fish soup with fresh trout fillet and tomatoes||Wheat and oat muffins with the addition of goji berries||Turkey minced meatballs|
One of the important conditions of the first stage of the diet is the consumption of 2 liters of liquid (water, tea or coffee without sugar, low-fat milk) per day. Since the first phase can lose a lot of weight, many people mistakenly think that it is enough to comply with it to achieve the desired result.
In fact, overdoing is fraught with negative health effects. Therefore, monitor the duration of the stage. If you have extra weight up to 5 kg, then you can stop on the 3rd day, up to 10 kg - the 4th day, up to 20 kg - the 5th day, more than 30 kg - 7 days.
Be sure to monitor your condition, as a lot of animal protein can lead to dehydration, as well as create a high load on the kidneys.
To cook trout with Provencal herbs, peel the fish fillets and cut them into slices. Stir the salt, black pepper and seasoning "Provencal herbs." Treat the trout with the mixture, wrap in foil and send to steam for 25 minutes. In the absence of a double boiler, use a grill pan, adding a few drops of vegetable oil and water.
The second phase - Alternation
The second stage of the Dukan diet is the alternation of protein foods and protein-vegetable. If you follow all the rules, you can get rid of up to 2 kg per week.
It is called "Cruise" and allows the use of all products from the first phase, also raw or thermally processed vegetables. Do not forget to alternate the day: if one day is completely made of protein, then the second day should combine proteins and vegetables.
You can choose another principle of alternation - 2 after 2, 3 after 3 or 5 through 5. But it is better to choose the first option in order to facilitate adherence to the Dukan diet.
|Monday||Pancakes with lemon peel||Turkey meat cutlets, low-fat yogurt||Chicken eggs stuffed with homemade mayonnaise||Grilled chicken with spices|
|Tuesday||Egg omelet with ham and croutons||Chicken Soup||Caesar salad with chicken fillet, hard cheese and celery stalk||Zucchini Spaghetti, Chicken Fillet|
|Wednesday||Low fat cottage cheese and oat bran cheesecakes, scramble eggs||Egg broth with croutons, chicken roll||Sandwiches from cottage cheese and self-cooked yeast bread made from oat bran, rosehip broth||Chicken fillet in yoghurt sauce|
|Thursday||Pancakes, oatmeal||Beans in Tomato Sauce, Baked Vegetables||Vegetable salad, 1 slice of bread||Chicken fillet with green beans and mushrooms|
|Friday||Omelette with soft cottage cheese and ham||Steamed chicken cutlets, trout soup||Low-fat cottage cheese with sugar substitute and yogurt||Shirataka noodles, meat goulash|
|Saturday||Pancake from oat bran with low-fat cottage cheese||Summer Vegetable Salad, Baked Chicken Breast||Cocktail on milk with proteins||Meat with steamed vegetables|
|Sunday||Egg omelette, boiled chicken||Shirataki chicken soup||Curd toasts, rosehip decoction||Fish Baked in Spice Foil|
The duration of the 2nd period of the diet, as well as the 1st, depends on the initial weight and the desired result. The less weight - the shorter the stage should last. It often happens that the weight stops falling during the Cruise phase, but you shouldn’t be nervous about it.
In the first week, along with the fat, water is removed, which is further replenished with vegetables. Therefore, the loss process slows down.
To start it again, follow the rules that were during the Attack: drink two liters of water per day, increase the duration of walks to 30 minutes per day.
In the second phase of the diet, all foods that contain starch are banned: potatoes, pasta, olives and olives, beans and peas, lentils and beans (excluding chillies), avocados, and corn. Do not fill the salad with butter, replace it with balsamic vinegar or yogurt. The menu can be varied with herbs and garlic.
Third Phase - Fixing
At the third stage, the Dukan diet is called “consolidation” or “consolidation”.It is necessary to record the results already achieved. The menu still remains of protein with vegetables, but is more varied than in previous variations. You can add 1 - 2 fruit per day or a portion of rice (wheat) cereal per week.
In the menu phase of consolidation must include such products:
- 2.5 tbsp. oat bran (can be added to the ingredients for cooking),
- at least 1.5 liters of plain water, as well as other warm drinks without sugar,
- products that are used in the first and second phase menus,
- all fruits except banana, cherries and grapes,
- low-fat cheese (40 g),
- 2 slices of bread.
Also, a limited amount of peas, beans, potatoes, rice and pasta can be added to the diet menu every other day. In addition, 2 times a week you can afford to eat everything you want, even chocolate and alcohol. The main thing is not to overdo it and remember that the Dukan diet has not yet reached the final stage.
Studying the recipes for the Pierre Ducan diet for 7 days, you can see that if the vegetables are raw enough, you can diversify the cooking methods. You can cook them, stew, bake, try to avoid frying. But if you can't get a tasty dish without it, add a few drops of vegetable oil and some water to the pan.