Dukan diet: stages, menu, pros and cons

Nutritionist Pierre Dukan developed a nutritional system many years ago. Today it is called the "Dukan diet", a daily menu that will help you overcome overweight and not gain weight in the future.

The diet is divided into 4 phases. Each of them will be discussed in detail in this material.

The basis of the Dukan diet

This diet relies heavily on protein-rich foods, which can be consumed in almost unlimited quantities. The bottom line is that to absorb protein, the body spends a lot of its own energy, obtaining it through the breakdown of "native" fat deposits. In the future, vegetable crops will be added to protein-rich diets, helping to diversify the diet with vitamins, macro and microelements as well as fiber.

While conducting his research, the doctor discovered one hundred food products necessary for the human body. This herb has a highly nutritious effect on the body, preventing the accumulation of extra weight.

But the basis of the diet does not stop there. There is one mandatory condition:

• need to reduce salt intake;
• water - at least 2. 5 liters per day;
• Unlimited protein intake.

Value and weak links

One of the main requirements of this diet is that its use requires consultation with a doctor, since most people have their own "pitfalls" in the body.

Value

What is good about this diet:

• Weight loss occurs within the first 7 days;
• When eating protein-rich foods, there is no need to count calories;
• hundreds of useful products discovered by Dukan that allow you to prepare many different dishes;
• There is no limit to the amount of food allowed;
• If you don't eat all the food in the world, then after stopping the Dukan diet, the weight will not return.

Weak link

Disadvantages of the diet:

• Excess protein in food overloads the internal organs. If these organs are damaged, they can cause harm to the body;
• ban alcohol;
• A limited amount of fiber in the early stages can lead to fecal impaction;
• mandatory implementation of the entire nutritional principles of this diet;
• long-term diet (depending on the desired weight loss).

To a greater extent, it is important to adhere to all restrictions in each phase of the Dukan diet.

The four phases of the Dukan diet

The nutritional principles proposed by nutritionist Dukan include four parts. Each is like a separate sub-diet. It is possible to proceed to the next step only after completing the previous step.

But it is important to note that in order not to harm your own body, you need to be prepared. After all, any change causes stress:

1. Reduce consumption of "white and sweet death" - salt and sugar.
2. Gradually reduce the portion of baked goods made from white flour.
3. You need to start drinking enough water - up to 2. 5 liters per day.

It is impossible not to mention the financial topic - this principle of nutrition does not apply to existing methods. There will be a need to buy environmentally friendly products and they will require financial investment.

"Attack" phase

This part is the shortest. Its duration depends on the number of kilograms one wishes to remove:

• 3-5 kg overweight = 2 days;
• overweight 6-10 kg = 5 days;
• overweight 11 kg or more - the attack will last at least 10 days.

Foods in the raid will include Dukan approved products:

• low-calorie lactic acid products;
• chicken and turkey;
• lean veal, goat meat;
• Lean fish;
• Seafood;
• chicken eggs - unlimited whites;
• water, at least 2. 5 liters.

The following are strictly prohibited:

• all grains;
• beans, peas, asparagus;
• meat;
• white flour and everything made from it;
• any fruits and berries;
• cheese;
• wine;
• any type of canned food.

To enhance the flavor of food, you can use: lemon juice, apple cider vinegar, spices. The dishes are prepared in a certain way, the main thing is that there is no fat.

"alternation" period

This portion lasts until the weight is reduced to the desired result. And this time is usually up to 7 months.

The name "Alternation" is based on the fact that protein days alternate with plant-protein days in a circle. The number of days in this circle can be chosen at your discretion. The main thing is to have the same amount on both days.

During the diet, weight usually decreases from 0. 8 to 1 kg in 7 days. Alternately add non-starchy vegetables to allowed foods:

• tomatoes, radishes, bell peppers;
• black-eyed peas;
• squash, pumpkin;
• cabbage in all its varieties;
• any edible mushroom;
• basil, celery leaves and roots.

During this period, it is allowed to consume 1 teaspoon of olive oil per day.

"Fixed" phase

This phase of the diet is the most difficult. Weight drops to desired level. Thoughts stop appearing. That is the problem. Stopping the diet now will undo all previous efforts. And all the kilograms lost in such a difficult way will return in double form.

The time depends on the number of kilograms lost. There is a formula called losing 1 kg equivalent to 10 days. We get - 10 kg took * 10 days, we get 100 days for consolidation. A huge plus is that you can arrange "fun" days. This is the time when it is allowed to eat potatoes, beets, carrots, peas, corn and beans. Yes, one day a week, but in any amount.

Allowed products are divided into four categories:

• foods rich in protein;
• foods rich in protein and plants;
• foods rich in protein, vegetables and starch;
• "fun" days (but once a week).

"Stabilization" phase

It will help you maintain your weight for the rest of your life. It is simply necessary to follow certain rules:

• leave the table feeling a little hungry;
• water 2. 5 liters per day;
• Once a week, fasting day of any protein products;
• physical training.

Products banned during this time include: refined sugar and everything made with it, white flour and everything made with it.

This part can be called a healthy lifestyle with reasonable eating behavior.

Essential foods for the Dukan diet

What foods should you eat:

Lactic acid	Seafood	Meat	Vegetable	Fish	Egg
cheese yogurt Yogurt milk Ryazhenka Feta cheese	shrimp crayfish crab shrimp oysters Boy	veal beef chicken Türkiye liver language ventricle dove quail rabbit meat	salad celery Cucumber zucchini asparagus sorrel pepper tomato pumpkin daikon spring onion cabbage mushroom sugar beet carrot	snow fish pollock blue white fish Herring mackerel pilchard spit salmon caviar Herring cloak	chicken quail

This product list is authorized in accordance with Dr. Dukan's recommendations.

Menu according to each day

Each period of the Dukan diet has its own menu. To achieve results, you must strictly follow the menu.

"Attack" phase

Attack time menu

Day	First meal	Second meal	Snacks	3 hours before bedtime
Monday	Coated quail eggs	Steamed veal	kefir	Boiled fish
Tuesday	Cup of fermented baked milk	Young boiled beef	Fresh cheese	Grilled chicken fillet
Wednesday	Low-fat cheese	Boiled turkey	Egg white omelet	Boiled salmon pieces
Thursday	100g low-fat cheese	Roast veal	Quail eggs	Fresh cheese
Friday	2 soft boiled eggs	Grilled fish	Ryazhenka	Steamed beef rolls
Saturday	Chicken and an egg	Young beef cutlet	Fresh cheese	quail
Sunday	Fresh cheese 200 g	Roll Turkish fillet	Yogurt	Rabbit meat

The number of meals can be any, as can the amount of food eaten. Mandatory drinking regimen.

"alternation" period

"Alternative" Period Menu

Day	First meal	Second meal	Snacks	3 hours before bedtime
Monday	Low-fat cheese, green tea	Steamed fish, kefir	Ryazhenka	Omelet with two egg whites, herbal water
Tuesday	Soft boiled eggs, raw vegetables, coffee	Chicken soup added with herbs	Ryazhenka	Cheese with added vegetables
Wednesday	Chicken, light tea	Ear soup with green vegetables	kefir	Grilled Turkish fillet with cheese
Thursday	Cheese, weak green tea	Herb soup and a piece of veal	Yogurt	Chicken meatballs with fresh vegetables
Friday	Fried quail eggs, salad, weak milk coffee	Lean beef grilled with vegetables	Ryazhenka	Steamed rabbit meat, herbal broth
Saturday	Cheese with herbal drink	Grilled chicken fillet vegetable soup	Brynza	Cabbage cake, yogurt
Sunday	Cheese pancake, yogurt	Lobster meat sauce with herbs and yogurt	kefir	Veal stewed with vegetables

During this period, the diet is more diverse, which means it is easier to tolerate "substitutions".

"Fixed" phase

Menu of the "Pin" stage.

Day	First meal	Second meal	Snacks	3 hours before bedtime
Monday	Cheese casserole, berries, coffee drinks	Fish soup, slices of bread	apple sauce	Stew vegetables, veal, green tea
Tuesday	Oatmeal with fruit	Firm pasta, feta cheese	Meatballs with vegetables	Cheese, fermented baked milk
Wednesday	Eggs in a bag, a piece of bread, a glass of milk	Vegetable soup, chicken, tea	Berries 200 g	Fresh cheese
Thursday	Cheese with fruit and weak tea	Bean soup, beef,	Stew vegetables, fish	Ryazhenka
Friday	Omelet with two egg whites with herbs and weak tea	Fish soup with herbs and vegetables	Baked apple	Vegetable stew with rabbit meat, herbal tea
Saturday	Buckwheat porridge with meatballs, milk coffee	Vegetable soup with meat, zucchini cutlets, tea	Vegetable salad with added seafood	Apple, pureed curd, weak tea
Sunday	Curd pancakes, glasses of milk	Meat broth with herbs and eggs, a piece of bread	Fresh berries without sugar	Ryazhenka

This stage is characterized by a more diverse diet than the previous stage. There was so much to choose from.

"Stabilization" phase

The Dukan diet menu in this period is more diverse and complete than the previous periods. The only difference from the "Consolidation" phase is the mandatory protein fasting day on Thursdays (as recommended by Dr. Dukan).

Recipes by Pierre Dukan

Thai style chicken broth

Take:

• chicken fillet - 1 pc. ;
• cooled clean liquid - 1 l;
• coriander sprigs - half a bunch;
• Five spice plant – 1 stem;
• papeda – 1 leaf;

Place the chicken fillets in a pot and fill with pre-cooled water. Light a fire, boil, collect foam. Make the fire smaller. Cut half the onion into two parts, chop the branches and crush the hedgehog leaves. Add all prepared ingredients to the cooked chicken fillet. Continue cooking the soup on low heat for about three more hours. Lemongrass and papeda quillum will add freshness and aroma to this soup.

dessert jelly

Take:

• low-fat cheese – 0. 4 kg;
• egg white – ½;
• gelatin - 1 sheet
• xylitol - 1. 5 tbsp. I. ;
• almond extract – 4-5 drops.

Soak the gelatin in a bucket of cold water. Set aside, heat up some cheese. Do not dissolve the gelatin, wait until it swells, squeezes out and dries. Then add it to the cheese. Mix thoroughly until gelatin dissolves. Place the remaining cottage cheese, part of the xylitol, and almond extract in a bowl. Beat until smooth and combine with the curd gelatin. Beat ½ egg white and add remaining xylitol at the end. Carefully combine the resulting foam with cheese. Divide the mixture into two molds and let cool in the refrigerator.

Choose the Dukan diet

Nutritionist Dukan has developed many dietary options. Everyone is different and everyone has their own preferences or limitations. Based on this, Pierre Ducamp developed:

• show diet;
• vegetarian diet;
• Dietary foods for pregnant and lactating women.

Crash diet

This type of dietary nutrition is designed for people who have lost extra pounds, but for certain reasons "deviated" from the intended path and some of the weight returned. This is an easy, uncomplicated diet that includes protein-rich foods. This type is more flexible and not so complicated in terms of restrictions. In seven days you can lose up to 1 kg of weight. But the water and physical education requirements remain unchanged.

1. Day 1 – any amount of protein foods.
2. Second day - add vegetables (except potatoes) to the first day's diet.
3. Third day – days 1 and 2 unlimited food intake + an apple.
4. Day four – protein, vegetables, fruit + a piece of bread.
5. Day five – protein, vegetables, fruit, a piece of bread + 30 g low-fat cheese.
6. Day six – to the diet of day five, add up to 0. 2 kg of starchy product of your choice.
7. Saturday - all Friday's products. But there is good news - on this day you can eat whatever you want.

Choosing this diet is the simplest and most lasting. There won't be immediate results, but there won't be any heavy moral burdens either.

Vegan food

There are no specific differences between the classic Dukan diet and the vegetarian diet. The basis for the diet remains the same protein products. But animal protein will be eliminated from this diet.

Accepted products:

• eggs of all kinds;
• low-fat lactic products;
• feta cheese and soy cheese;
• porridge;
• soy meat;
• beans, asparagus, beans;
• unsweetened fruit.

Vegetarians do not consume animal protein. But if you follow the Dukan diet, you must consume egg products and lactic acid in this case. Water and physical education regimes remain unchanged.

Dietary foods for pregnant and lactating women

Since Pierre Dukan is a nutritionist, it is definitely a requirement for this type of woman to maintain weight within the required limits. But these women are special. And therefore, doctors suggest pregnant and lactating women to use the third stage of their daily diet - "Fortification". Success will not be visible immediately, but in general, the extra pounds will not appear and will not harm yourself or your children.

Disadvantages of the Dukan diet

Any dietary food is developed to treat a specific pathology. The Dukan diet is primarily aimed at combating overweight. But having chronic diseases in the body can be harmful.

List of diseases that prohibit the use of this dietary food:

• chronic hepatitis;
• hypertension;
• pyelonephritis;
• arthritis;
• gastrointestinal ulcers;
• vascular sclerosis.

For these diseases, you cannot apply Dr. Dukan's diet, this is the disadvantage of this weight loss method.

People's opinions about this diet

Reviews from people who have achieved positive results:

• "Great diet. I've been overweight since I was a kid. And whatever she tries to do. A year ago, I started my "journey" with Dr. Dukan. Results: I weighed 80kg (1m60 tall), lost 26kg and didn't come back. "
• "I am a mother of three children. And of course, during and after childbirth - overweight. I experienced all methods of losing weight from pills to massage. The results were negative. But a friendsuggested this type of diet. I will not bother you with stories for a long time. In the first 10 days (and I weighed 95 kg), I lost almost 15 kg! I am very happy withthis start so I decided to carry out all the stages of the diet and go to the end. Today my weight, with a height of 170 cm (and I am not a teenager), is 68kg. Total - minus 27 kg. Thanks to the Dukan diet. She is worth it. "

Doctor's opinion about this diet

Currently, there are opinions of some doctors about the negative effects of this type of medical nutrition on the functioning of internal organs. Some doctors believe that this diet has a negative effect on the kidneys, lungs, heart muscle and joints. This diet cannot be used if the body has chronic processes.

In conclusion, I want to note that this type of diet has its pros and cons. And you shouldn't make hasty decisions based on other people's positive or negative experiences. Be wise with your own body and consult your doctor.