The most effective weight loss system – Dukan Diet

Dietician Pierre Dukan has developed a diet for weight loss, based on his 40-year practice, which has gained popularity both among the general public and among celebrities. The multiphase Dukan diet avoids starvation. At each of its stages, you should use the menu of acceptable products that contribute not only to losing weight, but also to maintain the achieved result throughout life.

The basic rules of the Dukan diet

Dukan diet was based on the following principles:

The decrease in daily calories is useless. The doctor claims that a decrease in daily calorie intake during dieting provides a short-term result. Returning to the usual diet, the weight lost will immediately return. According to Dukan, you should use only those products in your menu that does not allow you to accumulate.

The restriction on the number of consumer products is not effective. The Dukan diet is an antipode mono-diet. Allowed to use the menu 100 allowed products in any quantity to feel full for the day.

Daily use of oat bran – necessity. Pierre Dukan statement that oat bran can quickly saturate, remove toxins and toxins from the body. Every day, you should eat 1,5-3 tablespoons of bran, drinking plenty of water.

Without physical exertion can not do. Without physical activity, if you follow a diet, you can reach the point of “Not burning kilograms” when the weight stops. With physical activity, the body works differently. According to the diet Dukan daily need to make long walks, it is desirable to do morning exercises, exercise or fitness several times a week, do not use the elevator.

According to the rules of the Dukan diet should observe 4 main stages:

“Attack” – Lasts from 3 to 7 days. The purpose of the “Attack” is to burn the accumulated fats. In the menu of this phase, only protein products are present. The purpose of the “Attack” is to burn the accumulated fats.

“Rotation” – lasts until the moment when the desired result is achieved. The goal of “Alternation” in Dukan’s diet is the desired weight loss. At this stage, the menu allows certain vegetables, in addition to protein products.

“Fastening” – continues depending on the weight of the weight. The menu of this phase of the Dukan diet expands and becomes as close to the final admissible.

“Stabilization” – lasts a lifetime. This is a kind of food culture, assimilated in the previous stages of the Dukan diet, allowing you to keep your weight in the norm.

Phase Attack

Dukan diet “Attack” – the very first and effective phase, providing for strict restrictions in the menu. Its main goal is the burning of fat accumulated in the body. It is carried out by using the menu exclusively protein products with a minimum fat content.

The consumption of protein foods on the Dukan diet promotes rapid saturation, hence the volume of a portion of one meal decreases. On the digestion of protein, the body spends more energy than it receives from it, resulting in excess weight quickly goes away. It is at the stage of “Attack” diet Dukan is observed a sharp weight loss, which in the opinion of the doctor himself motivates to further stages.

Before observing Dukan diet should be clearly defined duration of the “Attack” phase. It is determined based on the number of extra kilograms:

During the compliance with the “Attack” Dukan diet should follow the following rules:

Include in the daily menu the use of 1,5 tablespoons of oat bran, abundantly washed down with water. With individual intolerance, you can replace bran with buckwheat. It is necessary to drink at least 1,5 liters of purified water without gas per day. It is recommended to do morning exercises. During the diet, it is compulsory to go for a walk in the fresh air for at least 20 minutes a day.

Permitted products

  • Lean meat: veal, horse meat, beef, pork (6% fat), rabbit;
  • The bird (except ducks and goose, is used for food without skin): chicken, turkey, quail;
  • By-products: kidney, liver, tongue, lungs;
  • Ham (no more than 4% fat, used without skin);
  • Fish in any form: raw, baked, canned, fried, steamed;
  • Seafood;
  • Eggs quail and chicken: protein in unlimited quantities, yolk no more than 2 pcs per day;
  • Low-fat or with a minimum percentage of fat content, dairy and sour-milk products;
  • Natural yogurts;
  • Crab sticks (no more than 7 pcs per meal).

As supplements for Dukan diet in the phase of “Attack” are allowed:

  • Olive, vegetable or rapeseed oil (1 tbsp per day);
  • Lemon juice;
  • Tomato paste (2 tbsp a day);
  • Apple, soy, balsamic vinegar;
  • Herbs and spices: cumin, thyme, rosemary;
  • Onion;
  • Baking powder, gelatin, and yeast for cooking;
  • Gherkins as a snack (2 pcs per day);
  • Substitutes for sugar.

Observing the diet Dukan recommended during the day to drink herbal, black and green teas, decoctions of berries, tinctures, coffee, but without sugar. The amount of salt used should be reduced to a minimum.

Menu for every day

Dukan Diet – a menu for each for the Attack phase (breakfast, lunch, afternoon snack, dinner):

  • Omelet;
  • Rabbit in tomato sauce;
  • Kefir;
  • Dorado in the lemon grilled sauce.
  • 2 hard-boiled eggs;
  • Beef steak with mustard;
  • Milk;
  • Seafood cocktail.
  • Cheesecakes;
  • Trout baked in the oven;
  • Natural yogurt;
  • Stewed turkey in the creamy sauce.
  • Cottage cheese casserole;
  • Ear from sturgeon;
  • Soft-boiled egg;
  • Veal medallions in tomato sauce.

Phase Alternation

Dukan diet in the phase of “Alternation” achieves the desired result. This is the main stage in losing weight. Its duration is determined by the loss of excess weight, i.e. when the desired result is reached, then the phase “Alternation” according to the Dukan diet is completed. At this stage in the menu, in addition to protein products, vegetables and greens, rich in fiber, are introduced.

You can consume allowed vegetables both raw and ready-made. However, they are allowed on the menu for the Dukan diet at this stage, not every day. It should be alternated exclusively protein days (according to the phase of “Attack”) with mixed (when the menu allows vegetables and greens).

Alternation of protein days with mixed on the diet Dukan is determined based on the desired loss of excess weight:

According to the Dukan diet in the “Alternating” phase, it is necessary to increase the daily intake of oat bran to 2 stalks. According to individual indications, they can be replaced with wheat bran or buckwheat, brewed on water. Increase the use of purified water to 2 liters per day. The physical load must also be greater. According to the Dukan diet, it is necessary to take a walk in the fresh air not less than 30 minutes per day during the “Alternating” phase. Do not forget about the morning exercises for the speedy achievement of the desired result of weight loss.

What can you do that you can not eat?

What can be eaten in the phase of the Dukan system?

  • All protein products allowed in the “Attack” phase;
  • All spices and additives included in the menu phase “Attack”;
  • Vegetables and greens: cucumbers, tomatoes, bell peppers, pumpkin, asparagus, spinach, parsley, lettuce, cabbage, radish, zucchini, eggplant, leek and onions, celery, string beans, beets, carrots;
  • 1 unsweetened apple a day;
  • Mushrooms.

An important nuance of the phase “Alternation” of the Dukan diet is that the protein products permitted in the first phase can be mixed arbitrarily, and from the additional one you can choose only two types per day.

In the phase “Alternating” on the Dukan diet, the following products should be excluded from the menu:

  • Fatty meat and poultry (duck, goose);
  • Fatty milk and sour-milk products;
  • Potatoes, peas, beans, corn, lentils;
  • Avocados, olives, olives;
  • Cereals, pasta and bakery products (except for 2 pieces of rye bread per day);
  • Baking, sweet desserts, chocolate;
  • Sugar;
  • Mayonnaise.

Menu by day

The Phase of the Alternation – a menu by day on the Dukan diet (breakfast, lunch, afternoon tea, dinner):

  • Fried eggs in French;
  • Chicken cream soup;
  • Cucumber tomato;
  • Beef steak. Salad from white cabbage.
  • Cottage cheese. An Apple;
  • Seafood cocktail;
  • Hard-boiled the egg;
  • Veal chops.
  • Buckwheat;
  • Soup “Tom Yam” with shrimps;
  • Kefir;
  • Turkey, stewed with vegetables.
  • Natural yogurt;
  • Chicken breast for a couple;
  • Ham;
  • Slightly salted salmon.
  • Cucumber rolls;
  • Borsch with meat;
  • Natural yogurt;
  • Mackerel stuffed with vegetables in the oven.

Fixation Phase

The Dukan Phase is a gradual way out of the diet. At the same time, a person continues to lose weight, but not so intensely, at about 400 g per week. The duration of this phase is calculated individually, depending on the kilograms dropped, based on the principle of 1 kg of the previously dropped weight of 10 “Patch” days. For example, for a person who has lost weight in 6 kg, the length of the “Fastening” phase should be 60 days.

The menu of the Dukan diet expands in the “Fastening” phase:

  • Add not sweet fruit, except for bananas, cherries, and grapes. But the permissible daily portion of the allowed fruit should not exceed the average apple in size.
  • You can enter into the diet 6% cheese.
  • Twice a week you can eat on the menu potatoes, rice, pasta, peas, beans, and legumes.
  • At this stage, Dukan’s diet increases the daily norm of oat bran to 3 tablespoons. Purified water without gas should be consumed at least 1,5-2 liters per day.

It is necessary to observe physical activity, engage in exercises or fitness, make long walks from 30 to 60 minutes per day.

The peculiarity of the “fastening” phase of the Dukan diet is the so-called “Feasts”. These are such meals when it is allowed to eat absolutely everything that the soul and stomach desire. They are arranged once a week and only for one meal, for example, for lunch. Also, according to the Dukan diet, you should always take a weekly shake-off day – protein. That is, use only protein products in the menu according to the “Attack” phase.

List of recommended products

Authorized products for the Dukan diet during the fixing phase:

  • All protein products allowed in the “Attack” phase;
  • All vegetables, additives, and spices allowed in the “fixing” phase;
  • Sour and sour-sweet fruits: oranges, tangerines, grapefruits, apples, kiwi, pears;
  • Berries: melon and watermelon no more than 400 gr per day;
  • Rice, potatoes, corn beans, peas, pasta, starch-containing foods 2 times a week;
  • Cheese 6% fat content not more than 40 gr per day;
  • Honey – 3 teaspoons a day;
  • 2 slices of bread.

Detailed menu

Dukan Diet – menu in the phase of fastening (breakfast, lunch, afternoon snack, dinner):

  • Oat porridge with honey;
  • Chicken soup with noodles;
  • Orange;
  • Meat in French. Salad “Vitamin”.
  • Omelet with ham and cheese;
  • Borsch with meat;
  • Mandarin, kiwi;
  • Pilaf with beef. Cucumbers, tomatoes, bell peppers.
  • Cheesecakes;
  • Paella with seafood;
  • An Apple;
  • Turkey stuffed with prunes in the oven.
  • Cottage cheese with honey;
  • Meat solyanka;
  • Cucumber, spinach;
  • Mashed potatoes. Chicken liver. Carrot salad.
  • 2 hard-boiled eggs;
  • “Feast” -we eat whatever we wish according to the Dukan diet;
  • Kefir;
  • Soup “Tom-Yam” with seafood.
  • Cottage cheese casserole;
  • Ear from sturgeon;
  • Grapefruit;
  • Macaroni with cheese and ham. Greenery.

Stabilization Phase

The Stabilization Phase of the Dukan diet is the rules of eating behavior that must be followed throughout life in order to maintain the achieved result of weight loss and not gain weight in the future.

Dukan diet should follow the basic 4 principles in the phase of “Stabilization”:

  • Eat 3 tablespoons of oat bran and drink at least 1,5-2 liters of non-carbonated water per day;
  • Pay special attention to your physical activity: avoid elevators, make daily walks at least 30 minutes, do morning exercises, do fitness;
  • Once a week, arrange a protein-free unloading day in accordance with the “Attack” phase;
  • Include all foods in your daily diet or eat according to the “Fastening” phase. Fruit is preferably consumed in the menu in the morning.

According to Dukan diet, the “Stabilization” stage is no longer a limitation, but a way of life. Do not worry about the holidays, when you want to feast on culinary delights, because on this day you can afford a “feast.” The next day after the “feast of the belly” it is necessary to arrange a protein “Attack” in order to avoid excess weight gain.

Permitted and Prohibited Products

Permitted products by the Dukan system in the Stabilization phase:

  • Low-fat varieties of meat (beef, veal, horse meat, pork 6%, rabbit meat);
  • Poultry meat: chicken, turkey (without skin);
  • All varieties of fish in any cooking variations;
  • Low-fat dairy and sour-milk products;
  • Seafood;
  • Lean ham without skin;
  • Chicken and quail eggs;
  • All vegetables (potatoes and legumes used in the menu no more than 2 once a week);
  • Fruits (except for cherries, bananas, and grapes) should preferably be consumed in the morning;
  • Honey 3 teaspoons a day;
  • Bread (2 slices per day), pasta;
  • Lemon, lemon juice;
  • Cocoa;
  • Mushrooms;
  • Ketchup, tomato paste (2 tbsp a day), adjika;
  • Spices and additives (parsley, coriander, ginger, cumin, pepper);
  • Gelatin, baking powder, yeast;
  • Vegetable, olive oil;
  • Tea, coffee, infusions, and decoctions of herbs without sugar.

Prohibited products in the phase of “Stabilization” according to Dukan’s diet:

  • Sugar;
  • Baking, sweet desserts;
  • Sweet fruit: cherry, banana, grapes;
  • Fatty meat and poultry (duck, goose in limited quantities);
  • Fatty milk and sour-milk products;
  • Mayonnaise and sauces with its use in cooking.

Menu for the Stabilization phase on the Dukan diet (breakfast, lunch, afternoon snack, dinner):

  • Cottage cheese pudding;
  • Norwegian soup with salmon;
  • Grapefruit;
  • Vegetable stew with turkey.
  • Omelet. Mandarin;
  • Rassolnik. Cod liver;
  • Kefir;
  • Mashed potatoes. Lightly salted herring. Cabbage salad.
  • Rice porridge with milk;
  • Solyanka from selected meat;
  • Ham;
  • Gefilte fish. A fresh vegetable salad.
  • Soft-boiled egg. Pear;
  • Fish soup from prefabricated fish;
  • Kefir;
  • Beef steak with mustard.
  • Oatmeal. An Apple;
  • “Feast” -we eat whatever we wish according to the Dukan diet;
  • Ham;
  • The vinaigrette. Fillet of pollock.
  • Cheesecakes;
  • Borsch with meat;
  • Grapefruit;
  • Chicken breast. String beans in creamy sauce.


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