The diet of a French doctor, Pierre Dukan, based on enriching the body with proteins, has gained worldwide popularity among those who lose weight. Yet, because this technique allows you to lose up to 20 kg per month. The Dukan diet - a menu for every day, a table - is described in detail in this article.
The principle of the Dukan diet
The principle of the Dukan diet is based on the predominance of protein foods in the diet. The body spends much more energy on the absorption of proteins than on the absorption of carbohydrates and fats. Also, after eating protein foods for a long time, you do not feel hungry.
The diet is divided into phases: attack, alternation, consolidation and stabilization. Each of them provides a special diet. However, there are rules common to all stages:
- limit the amount of salt, as it causes appetite and retains fluids in the body (people with low blood pressure should use the usual amount of salt);
- drink 2 liters of liquid per day (water, tea, instant chicory drink without sugar) - removes toxins, speeds up metabolism and gives a feeling of fullness, filling the stomach;
- eat 1, 5 tablespoons of bran (oatmeal) every day;
- engage in physical activity.
For excellent results, it is worth sticking to the Dukan diet to the end.
This technique is contraindicated for pregnant women and people with diseases of the joints, liver, kidneys, reproductive and cardiovascular systems.
Menu of the first phase of the Dukan diet
The first phase of the diet is called the "attack". It lasts from two to ten days, depending on the body weight. During this, the fat stores are burned and the weight loss process begins. Only foods containing animal proteins are allowed, i. e . :
- lean skinless meat (chicken, turkey, veal, beef, rabbit);
- lean ham, kidney, liver, tongue;
- any fresh, smoked or canned fish (without oil);
- seafood;
- eggs (proteins - without restrictions, yolks - per day - no more than two);
- unsweetened low-fat dairy products - anything but hard cheese.
The listed products can be consumed in any quantity, boiled or baked.
The detailed menu of the attack phase in the table is not a week
| Breakfast | Dinner | afternoon tea | Dinner | |
|---|---|---|---|---|
| Monday | One or two egg omelette, a cup of green tea | A plate of chicken broth with boiled chicken fillet, a cup of peppermint tea | 3-4 steamed cheesecakes, a cup of milk | Mackerel, baked in the oven, a cup of kefir |
| Tuesday | A bowl of oat bran porridge with milk, a cup of green tea | Two or three steamed ground beef chops, a cup of chamomile tea | A couple of oat bran muffins, a cup of rosehip tea | 180 g of baked turkey meatballs with vegetables, a cup of yogurt |
| Wednesday | Two soft-boiled eggs, a cup of chicory | 210 g of chicken fillet cooked in bran, a cup of black tea | 160 g of ricotta in casserole, a cup of yogurt | Two or three egg omelette with salmon, a cup of herbal tea |
| Thursday | Bran tortilla sandwich with ham, a cup of green tea | A plate of salmon broth with a hard-boiled egg, a cup of ginger tea | Two raw egg whites whipped with a teaspoon of fructose, a cup of peppermint tea | Baked pollock fillet, a cup of rosehip broth |
| Friday | 180 g of stewed rabbit meat, a cup of chicory | Boiled chicken breast, a cup of green tea | Steamed bran pancakes (3-4 pieces), a cup of lemon balm tea | 160 g of fish cake, a cup of ginger tea |
| on Saturday | 2-3 scrambled eggs with steamed ham, a cup of herbal tea | Beef fillet in the oven (210g), a cup of lemon balm tea | 140 g of bran cookies, a cup of kefir | Omelette of one or two eggs with prawns, a cup of herbal tea |
| Sunday | Two egg omelette with cream cheese, a cup of chicory | 190 g of grilled chicken breast, one cup of rosehip broth | A plate of bran porridge, a cup of milk | 160 g of meat pie, a cup of yogurt |
Menu of the second phase of the Dukan diet
The second phase of the diet is called "alternation" or "cruise". Its principle is the alternation of protein days with vegetable protein days. It is allowed to eat vegetables, oat bran, mushrooms, spices, herbs, dairy products, eggs, river and sea fish, seafood, lean meat (including kidney and liver).
Dukan diet - menu for every day of the "alternation" phase.
| Breakfast | Dinner | Dinner | |
|---|---|---|---|
| Day 1 (vegetable-protein) | Two soft-boiled eggs, a piece of bran bread, a cup of black tea | A plate of creamy broccoli soup, 140 g of boiled river fish | Two steamed chicken fillet cutlets, a few raw vegetables of any kind, a cup of kefir |
| Day 2 (vegetable-protein) | A cup of yogurt, two or three bran pancakes, a cup of chicory | Bowl of pumpkin soup, two steamed turkey cutlets | Vegetable skewer (180 g) |
| Day 3 (protein) | A piece of bran bread with melted cheese, a cup of herbal tea | Grilled chicken fillet with vegetables - 210 g | Baked sea fish fillet with mushrooms and tomatoes - 190 g |
| Day 4 (protein) | Three scrambled eggs with ham, a cup of green tea | Roast chicken with vegetable garnish - 220 g | Boiled salmon fillet with mustard (170 g) |
| Day 5 (vegetable-protein) | Three egg omelette with tomatoes, a cup of rosehip broth | Baked beef with boiled beetroot garnish - 220 g | Baked zucchini in bran and egg white batter - 190 g |
| Day 6 (vegetable-protein) | A bowl of milk bran porridge, a cup of chamomile tea | Bowl of vegetable soup with chicken meatballs | Baked sea fish fillet with vegetables (190 g), a cup of kefir |
| Day 7 (protein) | A couple of soft-boiled eggs, a cup of yogurt | Two tuna cutlets with steamed bran, 140 g of vegetable salad | Two chicken cutlets and steamed mushrooms |
Menu of the third phase of the Dukan diet
The third phase of the Dukan diet is called "consolidation" or "fixation". Consolidate the results achieved. The diet of this phase is protein-vegetable, but the menu is more diverse than in the previous phases (1-2 fruits per day and wheat or rice porridge once a week are allowed).
Example menu of the day fixing phase
| Breakfast | Dinner | Dinner | |
|---|---|---|---|
| Monday | Three cheesecakes with an apple, a cup of chicory | Two steamed chicken cutlets, 140 g of vegetable salad | 160 g of baked sea fish, a cup of kefir |
| Tuesday | A cup of yogurt with the addition of any fruit, a cup of herbal tea | Baked salmon fillet with tomatoes (220 g) | A bowl of chicken and vegetable soup |
| Wednesday | A piece of bran bread, 60 g of ham, a cup of green tea | A plate of fish soup, 140 g of vegetable salad | Roast beef dish |
| Thursday | Two hard-boiled eggs, a piece of bran bread, a cup of mint tea | 240 g of grilled chicken | Baked mackerel fillet - 160 g |
| Friday | 160 g of rice porridge with milk, a cup of kefir | Three steamed beef cutlets, 140 g of vegetable salad | A plate of boiled macaroni and cheese |
| on Saturday | Scrambled eggs with cheese and ham, a cup of chicory | bowl of chicken and vegetable soup | Assorted seafood (180 g) |
| Sunday | A plate of semolina polenta with the addition of any fruit, a cup of herbal tea | A dish to your taste among all products (including those prohibited by the diet) | 160 g of vegetable salad, a cup of kefir |
The last step of the Dukan diet
The fourth and final stage is "stabilization". It is a gradual exit from the diet. At this stage some rules must be followed, namely:
- you can eat low-fat fish and meat, starch-free fruits and vegetables, hard cheeses, low-fat unsweetened dairy products;
- limit the intake of sugar and salt;
- one day a week corresponds to the protein day of the attack phase;
- you can eat potatoes and pasta 2 times a week;
- drink 2 liters of water and eat two to three tablespoons of bran during the day;
- a couple of times a week "holiday meals" are allowed, during which you can enjoy any food.
Nutritionists advise not to rush to lean on harmful foods for a week after the final stage. Don't eat large portions, stick to three or four meals a day, and take time to exercise. The implementation of these recommendations will help to maintain the result for a long time.