The diet of a doctor from France, Pierre Dukan, based on the enrichment of the body with proteins, has gained worldwide popularity among those who lose weight. Still, because this technique allows you to lose up to 20 kg per month. The Dukan diet - a menu for every day, a table - this 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. In addition, after eating protein foods for a long time there is no feeling of hunger.
The diet is divided into stages: attack, alternation, consolidation and stabilization. Each of them provides a special diet. However, there are rules common to all phases:
- limit the amount of salt, as it causes appetite and retains fluid 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) - it removes toxins, speeds up metabolism and gives a feeling of fullness, filling the stomach;
- eat every day 1. 5 tablespoons of bran (oatmeal);
- perform physical activity.
To achieve excellent results, it is worth sticking to the Dukan diet to the very 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 stage of the Dukan diet
The first stage of the diet is called "attack". It lasts from two to ten days, depending on body weight. During it, fat reserves are burned and the process of losing weight starts. Only food containing animal proteins is allowed, namely:
- lean meat without skin (chicken, turkey, veal, beef, rabbit meat);
- low-fat ham, kidneys, liver, tongue;
- any fish in fresh, smoked or canned form (without oil);
- seafood;
- eggs (proteins - without restrictions, yolks - per day - no more than two);
- unsweetened low-fat dairy products - everything except hard cheese.
The listed products can be eaten in any quantity, boiled or baked.
Detailed menu of the attack stage in the table is not a week
| Breakfast | Dinner | afternoon tea | Dinner | |
|---|---|---|---|---|
| Monday | Omelet from one or two eggs, a cup of green tea | A plate of chicken broth with boiled chicken fillet, a cup of mint 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 broth | 180 g turkey meatballs baked with herbs, a cup of yogurt |
| Wednesday | Two soft-boiled eggs, a cup of chicory | 210 g chicken fillet baked in bran, a cup of black tea | 160 g cottage cheese casserole, a cup of yogurt | Omelet from two or three eggs 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 boiled egg, a cup of ginger tea | Two raw egg whites whipped with a teaspoon of fructose, a cup of mint tea | Baked pollock fillet, a cup of rosehip broth |
| Friday | 180 g stewed rabbit meat, a cup of chicory | Boiled chicken breast, a cup of green tea | Steam bran pancakes (3-4 pieces), a cup of lemon balm tea | 160 g fish pie, a cup of ginger tea |
| Saturday | 2-3 egg scrambled eggs with steamed ham, a cup of herbal tea | Baked beef fillet (210 g), a cup of lemon balm tea | 140 g bran cookies, a cup of kefir | Omelet from one or two eggs with shrimp, a cup of herbal tea |
| Sunday | Two egg omelet with cream cheese, a cup of chicory | 190 g grilled chicken breast, a cup of rosehip broth | A plate of bran porridge, a cup of milk | 160 g meat pie, a cup of yogurt |
Menu of the second stage of the Dukan diet
The second stage of the diet is called "alternation" or "cruise". Its principle is the alternation of protein days with protein-vegetable days. It is allowed to eat vegetables, oat bran, mushrooms, spices, herbs, dairy products, eggs, river and sea fish, seafood, lean meat (including kidneys and liver).
Dukan diet - menu for every day of the "alternation" phase
| Breakfast | Dinner | Dinner | |
|---|---|---|---|
| Day 1 (protein-vegetable) | Two soft-boiled eggs, a piece of bran bread, a cup of black tea | A plate of creamy broccoli soup, 140 g boiled river fish | Two steam chicken fillet chops, a few raw vegetables of any kind, a cup of kefir |
| Day 2 (protein-vegetable) | A cup of yogurt, two or three bran pancakes, a cup of chicory | Bowl of pumpkin soup, two steamed turkey cutlets | Vegetable kebab (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 | Sea fish fillet baked 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 (protein-vegetable) | Three-egg omelette with tomatoes, a cup of rosehip broth | Baked beef with boiled beetroot garnish – 220 g | Zucchini baked in bran and egg white batter - 190 g |
| Day 6 (protein-vegetable) | A bowl of milk bran porridge, a cup of chamomile tea | Bowl of vegetable soup with chicken meatballs | Sea fish fillet baked with vegetables (190 g), a cup of kefir |
| Day 7 (protein) | A couple of soft-boiled eggs, a cup of yogurt | Two steamed bran tuna cutlets, 140 g vegetable salad | Two steam chicken and mushroom cutlets |
Menu of the third stage of the Dukan diet
The third phase of the Dukan diet is called "consolidation" or "fixing". It consolidates the results achieved. The diet of this phase is protein-vegetable, but the menu is more diverse than the previous stages (1-2 fruits are allowed per day and wheat or rice porridge once a week).
Sample menu of the fixing stage by day
| Breakfast | Dinner | Dinner | |
|---|---|---|---|
| Monday | Three cheesecakes with an apple, a cup of chicory | Two steamed chicken cutlets, 140 g vegetable salad | 160 g baked sea fish, a cup of kefir |
| Tuesday | A cup of yogurt with the addition of any fruit, a cup of herbal tea | Salmon fillet baked with tomatoes (220 g) | A bowl of vegetable and chicken 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 plate |
| Thursday | Two hard-boiled eggs, a piece of bran bread, a cup of mint tea | 240 g grilled chicken | Mackerel fillet baked in foil - 160 g |
| Friday | 160 g rice porridge with milk, a cup of kefir | Three beef steam cutlets, 140 g vegetable salad | A plate of boiled macaroni and cheese |
| 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 porridge with the addition of any fruit, a cup of herbal tea | A dish to your taste from any products (including those prohibited by the diet) | 160 g vegetable salad, a cup of kefir |
The final step of the Dukan diet
The fourth and last stage is "stabilization". It is a gradual exit from the diet. During this phase, certain rules must be followed, namely:
- you can eat lean fish and meat, fruits and vegetables without starch, hard cheese, unsweetened low-fat dairy products;
- limit sugar and salt intake;
- one day per 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 throughout 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. Do not eat large portions, stick to three to four meals a day and take time to exercise. The implementation of these recommendations will help to maintain the result for a long time.