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Dukan Diet: characteristics, phases and recipes.

Pierre Dukan is a French neurologist who became popular after developing a special diet system, thanks to which many people managed to lose weight.The first to try it was a friend of the doctor, a businessman who was fighting obesity.After just one week of protein nutrition, he managed to lose 2.5 kg, and after 3 days another 1.5 kg.Such significant success marked the beginning of Dukan's career as a nutritionist.The advantage of this type of nutrition is that there is no need to count calories or weigh dishes.The recipes are simple and economical, they themselves are tasty, healthy and satisfying, in addition to providing the body with everything it needs.

General information and phases of the diet.

Nutrition aims not only to lose weight, but also to maintain results by returning to normal eating.The amount of food consumed and the frequency of meals does not matter, since the person does not feel hungry during it and, therefore, feels well physically.The menu preferably consists of properly prepared protein foods containing a minimum amount of carbohydrates.

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

The main products of the Dukan diet:

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

The complete list consists of 72 foods that can be prepared in different ways.Dishes with condiments and herbs are allowed, but it is permissible to consume only a little of both.The use of other products is strictly prohibited.It is also recommended to use between 1.5 and 3 liters of water per day, depending on your initial weight.

Attack phase

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

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

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

The duration of the stage depends on the amount of weight that needs to be removed to normalize the mass:

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

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

cruise phase

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

The use of cucumbers, tomatoes, low-calorie vegetables with cheese and bran is allowed, but potatoes and other components rich in carbohydrates and starch should be excluded from the diet.You will be able to prepare different dishes without restrictions on the quantity and frequency of meals.During the entire period, you can lose 1 kg of weight in 7 days.The stage lasts until the person receives the required proportions of figure and body weight.On average, the duration of the phase is 2 to 6 months.

"Consolidation" Phase

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

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

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

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

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

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

"Stabilization" Phase

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

In this phase three main points are taken into account:

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

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

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

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

dukan food recipes

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

If you do not have enough time, you can prepare the dishes several days in advance, proportionally increasing the cooking portions of meat, fish or soup.Make sure you follow a diet and eat at the same time every day.Breakfast, lunch and dinner are the main meals, but if you are hungry, it is acceptable to have a light snack with a salad or dessert.

soups

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

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

okroshka

how to cook okroshka according to the Dukan diet

Ingredients:

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

Cooking method:

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

tuna soup

soup recipes for the Dukan diet

Ingredients:

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

Cooking method:

  1. Pour 1 liter of water into a saucepan, bring to a boil and add the bran.Cook until they puff up.
  2. Place the tuna in the boiling mixture, stirring, add the beaten egg whites.
  3. Salt, pepper, add the bay leaf and herbs.
  4. Cook for a quarter of an hour.Serve with finely chopped herbs.

Vegetable soup with chicken

prepare vegetable soup with chicken for the Dukan diet

Ingredients:

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

Cooking method:

  1. Finely chop the cabbage and place it in boiling water.Cook for 7 minutes.
  2. Divide the cauliflower into florets, add them there and cook for the same time.
  3. Chop the mushrooms and fry them in a pan with chopped pepper.
  4. Remove cabbage and let cool;leave the broth itself.
  5. In a blender, mix the cabbage and a little broth, making a puree.
  6. Add more broth to thin the soup.
  7. Cut into small pieces and mix all the ingredients, then heat the soup over the heat.

Appetizers and salads

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

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

Salty cheese for breakfast

salty cheese as a breakfast option on the Dukan diet

Ingredients:

  • 1 kg of low-fat cottage cheese;
  • 1 teaspoon soda;
  • 6 tablespoons l.skimmed milk;
  • 2 eggs;
  • salt, seasonings, herbs - to taste.

Cooking method:

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

French Ratatouille (in a slow cooker)

prepare ratatouille for the Dukan diet

Ingredients:

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

Cooking method:

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

Salad "Temptation of the sea"

salad recipe for the Dukan diet

Ingredients:

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

Cooking method:

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

Second courses

These ingredients are ideal to feel full.Many people complain that they can't get enough of eating soup, so having a second bowl after the soup will keep you full and not feel hungry.

These components can include self-prepared savory pies, cabbage rolls, mushrooms, meat and even fried potatoes.

carrot cake

How to make carrot cake for the Dukan diet

Ingredients for the dough:

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

Ingredients for the cream:

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

Preparation:

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

flax seed chips

Method for preparing flax chips for the Dukan diet.

Components:

  • 1 tablespoon l.flax seeds;
  • 1 tablespoon l.Chia seeds;
  • 1 tablespoon l.wheat bran;
  • a little salt;
  • cardamom, cumin, anise and other spices to taste.

Cooking method:

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

christmas cake with pumpkin

How to make pumpkin pie according to the Dukan diet.

Ingredients (for the dough):

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

Ingredients (for jam):

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

Cooking method:

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

Dressing sauces

Sauces are necessary to dress salads and appetizers.Store-bought mayonnaise, yogurt or mushroom dressing cannot be used due to the incorrect combination of components, their high calorie content and the content of flavoring additives and aromas.

You can simply prepare the sauce at home by following the recipe step by step.The preparation process takes approximately half an hour and does not require special ingredients or kitchen machines.

Mayonnaise according to Dukan

Dukan mayonnaise recipe

Ingredients:

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

Cooking method:

  1. Boil the eggs, peel them and let them cool to room temperature.
  2. Separate the yolks, add salt, pepper, mustard and vinegar.
  3. Stir and let it rest for 5 minutes, then beat with a mixer for 60 seconds, gradually adding the oil.
  4. After a minute, speed up the pace and continue pouring the oil.
  5. Beat until you obtain a thick white dough.

teriyaki sauce

Teriyaki sauce recipe for the Dukan Diet

Ingredients:

  • 100 ml soy sauce;
  • 70 g of sweetener;
  • 2 cloves of garlic;
  • 3 teaspoons cornstarch;
  • 50 ml of water;
  • 1 tablespoon l.wine vinegar;
  • 1 teaspoon ginger

Cooking method:

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