There are many different nutritional systems that promote weight loss. In 2000, the French doctor Dukan published his book, in which he described in detail his weight loss program. The diet consists of several stages. For convenience, it is recommended to print out the Dukan diet with a menu for each day in a table and start losing weight.

The essence of the nutritional system developed by the French doctor is to consume mainly protein foods. The diet includes a wide variety of meat and fish dishes, cheeses, fermented milk drinks, cereals, root vegetables, and tree fruits.

The basis of the diet – almost complete exclusion of fatty foods, maximum replacement of carbohydrates with proteins.

Basic Rules

The Dukan system has a number of rules.

To quickly get rid of extra pounds, it is important to strictly follow them:

1. No need to starve. Eating restrictions are the cause of breakdowns.
2. During the diet, exclude (it is better to remove them from the refrigerator and cabinets) prohibited foods.
3. Bran is one of the main components of the diet. The product is included in all stages of the diet. Its use helps eliminate toxins and improve the functioning of the digestive system.
4. Physical exercise, morning exercises, walking for 20 minutes will help you quickly lose those hated pounds and keep your body in good shape.

The list of permitted products is quite extensive and varied. It is important to consider not only the product, but also the method of preparing dishes from it.

Such a large selection allows you to prepare a variety of dishes every day.

Prohibited Products

The power system provides general restrictions and specific restrictions for each phase.

The following are prohibited at all stages:

• alcohol;
• chips, fast food;
• semi-finished products;
• pasta;
• (lamb, pork ham);
• fried, smoked food.

Prohibited products depending on the stage of the nutrition system:

• "Attack": goose, duck meat, canned fish in oil, green onions.
• "Cruise": potatoes, legumes, corn, cereals, avocados, mushrooms.
• "Consolidation": grapes, cherries, peaches, cherries, apricots, bananas, dried fruits.
• "Stabilization": foods high in lactose, red fish.

At the last stage, you are allowed to eat glucomannan noodles - shirataki.

Dukan diet: menu for every day, food table

A sample menu for the week is given below:

Minor changes may be made based on taste.

Stage 1 – “Attack”: hitting the excess weight

"Attack" – the first phase of the Dukan method. The stage is difficult, its goal is to lose weight at an accelerated pace. The duration of the period depends on the desired result; on average, 2-6 kilograms are lost within 3-7 days, but no more than ten.

"Attack" – the first phase, the further process depends on it. It is at this stage that most of the weight is lost. The diet includes meat, poultry, egg whites, and low-fat dairy products. It is recommended to drink 2 liters of liquid per day, including tea, compote, chicory. Be sure to eat bran for breakfast.

Stage 2 – “Cruise” / “Alternation”: “sailing” to the result

The essence of the stage – alternating protein days with protein-carbohydrate days. The author of the system recommends the “every other day” mode, but other options are acceptable, suitable for a specific person and his characteristics of his body (2/2, 3/3).

The stage is long, from two to six months, so you should be patient. A delicacy made from non-protein components is allowed once a week or ten days: fruit and chocolate smoothie, marmalade, yeast baked goods (without melange).

Stage 3 – “Consolidation” / “Consolidation”: we approve the result

In this phase, weight loss – not the main thing, it is important to consolidate what has been achieved. Weight loss during this period averages 400 g per week. The duration of the stage is calculated individually depending on the amount of weight lost: 1 kg equals 10 days. If, for example, during the previous 2 stages you managed to lose 5 kilos, then the duration of the consolidation phase is 50 days.

Stage 4 – “Stabilization”: saving the accumulated experience

Final phase – gradual return to the “pre-diet” menu. The author of the weight correction method advises sticking to this stage for as long as possible. The diet provided for during this period allows you to remain slim, healthy and energetic. The lost kilograms do not come back.

Rules of "Stabilization":

1. Including carbohydrates and fats in the menu.
2. Once a week, return to the attack (any food, the main thing is protein).
3. Bran is an essential nutritional element. They are eaten with water or kefir.
4. Drink plenty of fluids, at least 1.5 liters per day.
5. Weak but regular physical activity.

It is allowed to have “feasts”, but immediately afterwards they return to protein foods for the day.

Recipes for the Dukan Diet

The basis of the diet menu is dishes made from ingredients containing protein of animal and plant origin. Any cooking method except frying. Oil, salt and sugar in very limited quantities are completely excluded.

Liquid food with meat is consumed at lunch. It is recommended to eat soup no more than twice a week.

Required Products:

• chicken (white meat) – 100 g;
• egg – 2 pcs.;
• water – 1 l;
• apple or wine vinegar – 1 tsp;
• greens - to taste;
• salt – limited.

Preparation:

1. The meat is filled with water and cooked for 40 minutes.
2. Take it out with a slotted spoon, chop it up and put it back into the broth.
3. Add salt and vinegar and stir until a funnel forms.
4. Break the eggs and slowly pour them into the funnel.
5. Leave to cook for another 2-3 minutes.
6. Use a slotted spoon to remove the coagulated protein and chicken pieces and place them on a plate.
7. Add chopped herbs and broth.

The salad is hearty and has a unique taste. If prepared correctly, the dish will go on your favorites list.

Products:

• chicken stomachs – 200-300 g;
• medium-sized radish - 1 pc.;
• onion, preferably green – 1 pc. or a bunch;
• apple cider vinegar – 1 tsp;
• salt, sugar - limited.

Preparation:

1. Chicken stomachs are washed well and boiled for 1.5 hours.
2. Finely chop the onion and prepared offal.
3. The radish is grated.
4. The ingredients are mixed with vinegar, salt, sugar.

The dish is eaten at lunch.

Simple recipe, cooking time – 15-20 minutes. Perfect for breakfast or snack.

Ingredients (quantity for 4 servings):

• cottage cheese (low-fat) – 360 g;
• egg – 1 pc.;
• corn starch - 1 tbsp. l;
• soy isolate or vegetable protein – 10 g;
• sugar, vanilla - to taste.

Recipe:

1. Add isolate (protein) to the cottage cheese and mix.
2. Add starch, egg, vanilla, sugar one by one and mix.
3. Cheese pancakes are fried in corn or olive oil.
4. The formed balls are placed on a heated frying pan. Fry covered for 5 minutes on both sides.
5. On holidays, cheesecakes are eaten with honey and jam.

The dish is nutritious and tasty, and everyone in the household will like it.

Required Products:

• mackerel, canned in its own juice – 1 can;
• large chicken eggs – 5 pcs.;
• onion (feather) – 1 bunch;
• – 5 tbsp. l.

Preparation:

1. Boil the eggs for 10 minutes.
2. All ingredients are finely chopped.
3. Place a layer of fish on a dish and brush with a spoonful of mayonnaise.
4. Sprinkle onions on top and add more sauce. The last layer is eggs with the remaining mayonnaise.
5. Parsley leaves are added as decoration.

According to reviews of those losing weight on the Dukan diet, this dish is one of the most delicious.

Ingredients:

• cottage cheese – 2 tbsp. l;
• eggs – 3 pcs.;
• bran – 2 tbsp. l;
• parsley - a bunch.

Recipe:

1. Beat the whites separated from the yolk into a foam, add bran, and leave for a few minutes (10-15).
2. The yolks are added to the protein mass and mixed.
3. Place the mixture in a frying pan, fry on both sides, and place on a plate.
4. Cottage cheese is mixed with chopped parsley, spread on the fried mass and wrapped in a roll.

Baking is prepared in the oven or in a multicooker on the appropriate program.

Products:

• bran ground into flour - 4 tbsp. l;
• egg – 3 pcs.;
• water – 50 g;
• cottage cheese (fat content less than 0.9%) – 300 g;
• baking powder – 1 g.

Preparation:

1. Beat the egg whites, add bran flour and baking powder and mix.
2. Place in the oven or slow cooker for 10 minutes at 170°.
3. Prepare a mixture of cottage cheese, yolks and water.
4. The cake is filled with curd mixture and placed in the oven for 5 minutes.

Add mushroom filling if desired. To prepare it, frozen champignons are stewed with sour cream, and cheese is added at the end.

How to get out of a diet correctly?

The system consists of phases, the last one being a gradual return to the usual diet. The essence of the diet is “leaning in” for protein, reducing carbohydrates. At the stabilization stage, 10 g of substances of the carbonyl and hydroxyl groups should be introduced into the diet.

Contraindications and harms of diet

After the publication of the diet, a wave of criticism hit her. There are a lot of articles on the Internet that describe the harm to health when using the Dukan weight loss method.

A lack of carbohydrates and fats can result in the following:

• metabolic acidosis;
• kidney dysfunction;
• nervous breakdown;
• neurodegenerative disorders.

Insufficient fiber in the diet leads to intestinal dysfunction.

Considering possible side effects, the nutritional system is contraindicated for people with the following pathologies:

• heart and vascular diseases;
• dysfunction of the liver and kidneys;
• diseases of the musculoskeletal system;
• diabetes;
• gestation period, lactation;
• gastrointestinal dysfunction.

The attitude towards the Dukan weight loss method is ambiguous. If all the rules are followed, it gives good results.

One of the most effective and popular weight loss methods in the world is the Dukan diet. The menu for each day in the table is described in this article for all four phases. This method quickly shows excellent results. The diet also has a second name - the French diet and is suitable for beginners. The creator of this weight loss diet is Dr. Pierre Ducane, a renowned French nutritionist who has dedicated his life to the study of eating habits and healthy weight loss and has more than 30 years of experience in this field.

In order to develop a diet menu that will lead to significant results, goals, stages, foods, and the like must be clearly defined. This diet plan encourages you to eat as much as you want, and whenever you want. You like it, don't you? The Dukan diet is high in protein and low in calories.

This principle of the diet is based on the fact that carbohydrates, having reached an increase in blood sugar levels, begin to drop sharply, which is why we feel hunger, cravings, and then, as a rule, we pull to chew the first thing that comes to hand, usually candy or snacks . In contrast to this, proteins reduce appetite and force the body to use its fat reserves for energy, which leads to weight loss.

Four stages of the Dukan diet.

A short-term protein-rich diet removes excess water from the tissues, and, at the same time, does not damage the muscles and elasticity of the skin. Weight loss is inevitable and fast. Therefore, by consuming dishes in the menu every day with a high protein content at the first stage, we arrive at simpler stages. In addition to proteins, vegetables are added in unlimited quantities. May start eating salad or soup, meat or fish with a side dish of delicious vegetables.

Once you reach your target weight - or whatever is recommended for you - the diet enters a consolidation phase, introducing fruits, bread, cheese, and foods full of starches such as pasta. The Dukan diet even includes a holiday menu once a week with alcohol, butter, bread, chocolate... whatever. Doctors strongly recommend these diet holidays for mental stability. At this stage, kilograms are not lost, but also not added.
Next on the diet, your daily menu moves into the next phase of the plan, which will lead you to a healthy and normal routine, but with one exception - one day on protein only without fruits and vegetables or other foods. Pierre Dukan recommends Thursday every week for the rest of your life - and it is very important for weight loss. » One day of protein will allow you to lose approximately 600-900 grams per week, which will correct your weight if you gain it on other days“, says Dr. Dukan.

Dukan's first phase is Attack. A weekly menu made from pure protein.

It all starts with the simplest phase. When we say "simple" we are referring to foods that you can eat. Anyone losing weight on the Dukan diet must strictly eat only “allowed foods” every day of the week, because there are no exceptions. This stage is very important because for beginners in the diet, the weight loss cycle lasts from 3 to 10 days. You can’t go any longer, and the exact period of the Attack phase depends on how many kilograms you want to lose:

During the first stage of the attack 11 categories of food products and supplements can be used in the daily diet menu. You can eat them whenever you want and as much as you want, without any restrictions, and you can also connect them together. These include:

1. Meat with a little fat; veal, beef, horse meat, grilled or baked without fat.
2. All types of poultry; chicken, turkey, except geese and ducks, but without skin.
3. All types of fish; blue and white, fresh, frozen and canned, but without oil (preferably prepared without added fat, baked with lemon and herbs, steamed or baked with foil.
4. All types of seafood; crabs, shrimp, lobsters, mussels, oysters.
5. By-products; veal, beef and poultry, kidneys and liver, and only the tip of the tongue of beef and veal.
6. Lean ham and turkey or chicken breast.
7. Low-fat dairy products
8. Eggs (boiled, omelets, fried without oil). It is recommended to consume three or four egg yolks per week, and egg whites ad libitum
9. Plant proteins (coming from soy and wheat).
10. Oat bran crispbread or one and a half tablespoons of oat bran in milk or yogurt.
11. A liter or half a liter of water per day, in the spring you can use slightly carbonated water.

Additionally, as Dukan says, the menu for the week may include tea, coffee, vinegar, herbs, lemon, pickles, mustard and salt in measured quantities. It is advisable to walk at least 20 minutes a day.

During this phase of the diet, you may experience dry mouth and bad breath. This can be avoided by drinking plenty of water, at least two liters per day. You can drink tea and coffee, but without added sugar or perhaps with a small amount of artificial sweetener.

As an example, we have compiled menu table for each day of the Attack phase of the Dukan diet. Keep in mind, this is not mandatory. We have compiled a weekly menu as the most common. You do it for yourself, depending on the tasks at hand. You can change the number of meals, prepare dishes according to your preferences, and also rearrange them at your discretion.

The second phase is Cruise. We add vegetables to the menu for every day

At the second stage of the diet, there are only protein foods in the menu or proteins with vegetables. INstill does not use any fat for cooking, foods you eat raw, cooked or steamed (it is always advisable to process food as little as possible, as it contains more vitamins and other nutrients). From vegetables you have a really wide range of options, n Just make sure to avoid starchy vegetables such as beans, lentils, potatoes and corn.These two sub-phases can be combined as you wish. For example, you can eat only proteins for three days, and proteins with vegetables for three days. However, it is better to alternate sub-phases.

• Eligible Products: tomatoes, cucumbers, radishes, spinach, asparagus, leeks, beans, cabbage, champignons, celery, dill, all types of lettuce, chard, chicory, eggplant, zucchini, peppers, carrots, beets, mushrooms.
• Prohibited Products include: potatoes, rice, corn, peas, chickpeas, beans, lentils, beans, avocados.

This phase lasts until your desired weight is reached (usually 5 -7 days). To encourage digestion, beginners can eat 2 tablespoons of bran per day. Also consolidate the results of the Dukan diet exercise at least 30 minutes a day. Below is a table of the daily menu for the entire week of the Cruise phase as one of the options. You can change everything as you like.

Phase 3 - Consolidation. We don't let the kilos come back

The Consolidation phase of the Dukan Diet is designed to maintaining your desired weight after losing weight. This phase develops a menu in which carbohydrates are added to the diet: durum wheat pasta, whole grain bread, starchy vegetables and hard cheeses. You eat everything as in the previous step, and the following is added:

At this stage, the Dukan diet menu will lift the mood of gourmets! Now you can eat two meals a week in full accordance with your wishes. For example, you can eat chocolate, cakes, alcohol, whatever you want. This stage does not have an exact duration and differs from person to person. Durationdepends on how much kilogram you lose - for each kilogram lost, 10 days of consolidation are needed. This stage is not intended for weight loss, but you don't need to (if you follow the diet plan). The table shows an approximate menu with one day on proteins alone. You don’t need to do this every day, but only once, preferably on Thursday (as Pierre Dukan advises for beginners).

The fourth phase is Stabilization.

This stage will last a lifetime because you must maintain a healthy lifestyle throughout your life and monitor your newfound slimness. You can eat pies and everything that every person wants, but you also According to the rules of the diet, you must include in your menu one day a week only protein foods. As recommended by Dr. Pierre Dukan, this day can be Thursday, but it can be another one of your choice (just don't skip it).

The Dukan diet has remained one of the most popular in the world for many years. Over the course of several years, hundreds of thousands of people who want to lose weight have already tried this diet and were satisfied with the results obtained.

Quick navigation through the article:

The diet consists of four phases: “Attack”, “Alternation” or “Cruise”, “Consolidation” and “Stabilization”. The duration of the diet depends on how many kilograms you want to lose. Phase "Stabilization" lasts as long as possible and becomes a way of life for someone losing weight. Thanks to the phases "Consolidation" and "Stabilization" the weight will remain at the level you need, and you will not gain back the lost kilograms. Read below for the rules to follow throughout the diet.

4 phases of Dr. Dukan's diet

Phase 1 of the Dukan diet "Attack". Table

“Attack” - the first phase of the famous Dukan diet which continues from 3 to 10 days, depending on the weight you want to lose. We will tell you which products you can and cannot eat during the “Attack” phase.

Below is table, which allows you to calculate the weight of the person losing weight and the number of days needed to complete this phase. Based on the table, you can see that the more weight you need to lose during the diet, the more days this phase will last.

During the "Attack" you can quickly see good results, which will be an incentive for further weight loss. On average, those who lose weight lose weight per week about 4 kg (from 2kg to 6 kg). Add to your daily diet 1.5 spoons of oat bran.

What can you eat during the "Attack":

• Poultry meat without fat and skin (chicken, turkey, quail);
• Lean veal, rabbit;
• Lean ham;
• Chicken by-products (liver, kidneys);
• Veal and beef tongue (front part);
• Fish and seafood (shrimp, mussels, squid);
• Cancers;
• Chicken eggs (no more than 2 yolks per day, unlimited egg whites);
• Crab sticks (no more than 8 pieces per day);
• Low-fat dairy products (milk, kefir, granular and liquid cottage cheese, soy cheese “Tofu”).

Eat low-fat dairy products

Sample Dukan diet menu during the “Attack” phase for every day and recipes with photos you will find at this link. And at this link you will find recipes for simple desserts for “Attack”.

Phase 2 of the Dukan Diet “Alternation” or “Cruise”

This phase continues until the weight begins to suit you, which means it can last for quite a long time. The amount of oat bran increases to 2 tablespoons per day. During this period, protein days begin to alternate protein-vegetable. That is Day 1 of the diet is purely protein, the second day is protein-vegetable.. This helps make the diet more varied, as well as supply the body with useful minerals and substances from vegetables. Scheme of protein and protein-vegetable days may be different. It could be scheme 1/1, 2/2, 3/3, but it is worth noting that scheme 1/1- the most gentle. see the link.

The following vegetables are prohibited:

• Corn;
• Potato;
• Peas;
• Regular beans;
• Beans, lentils;
• Olives/olives.

You can eat the rest of the vegetables no limits.

During this phase you should also not eat:

• avocado;
• pasta;
• cereals

For this phase, look here.

Phase 3 of the Dukan Diet "Consolidation"

During the previous two stages you have reached your desired weight. Now begins the longest stage of the diet - "Pinning". On For every kilogram lost there are 10 days of “Consolidation”. For example, if you lost 15 kg during the first two stages, then the “Consolidation” phase will last 150 days. At this stage you need eat 2.5 tablespoons of oat bran per day. One day a week must stay clean protein. During this phase, the menu expands to include many products.

At this stage you are allowed to eat:

• Pork and bacon;
• Lamb;
• Whole grain bread (100 g per day);
• One fruit per day (apple, orange, grapefruit, apricot, peach, plum, slice of watermelon or melon, small bowl of berries). Bananas, grapes, cherries, and figs are still excluded from the menu;
• 40 g of hard cheese with a fat content not exceeding 40%;
• 1 tablespoon of vegetable oil.

During the "Consolidation" stage, you can eat some types of fruits

The main difference between the previous stages is the introduction of two unusual meals. You will be able to afford starchy foods, and also arrange "belly festival". However, these meals should be administered according to special rules. First, calculate the total number of days in this period. For example, in the first two stages you lost 8 kilograms, then “Consolidation” phase will take you 80 days. Divide the number of days of the phase in half.

1 During first forty days you can afford once a week one serving of starchy foods And 1 time per week arrange for yourself "belly festival", which many call a “feast”. Feast - one meal, during which you can afford any food from the common table. You can treat yourself to ice cream or desserts, pastries or sweets. However, the amount eaten should not exceed the usual serving sizes.

In the first half of the “Consolidation” phase, organize a “Belly Feast” for yourself once a week.

2 During second phase period(second forty days) you can arrange 2 “belly feasts” per week and eat 2 servings of starchy foods. However, these dishes should be small. Do not repeat these meals in a row.

• Potatoes (mashed or baked potatoes);
• Buckwheat;
• Pasta;
• Beans, peas, beans and other types of legumes;
• Lentils.

At this stage, you can allow yourself a few slices of whole grain bread a day.

Do not season these dishes with butter. Cook instead dressing from stewed vegetables: tomatoes and onions.

4th phase of the Dukan diet "Stabilization"

At this stage of the diet, you gradually return to your normal lifestyle. However, do not immediately jump on all those foods that you denied yourself during the diet, since the likelihood of excess weight returning is quite high.

1. Try to introduce new products gradually and little by little. Moderation in food, which has become your wonderful habit while dieting, will help you stay slim for many years.
2. Keep eating oat bran 3 tablespoons per day. They should become your constant companion throughout your life.
3. One day a week still remains protein. This phase can continue throughout your life. During this period, you will no longer lose excess weight, but with the right approach, you will not gain it either.
4. Carry on drink enough water per day and exercise.

During the Dukan diet, you must adhere to several rules.

1 You will need to eat some oat bran every day. You can add them to food, e.g. to low-fat cottage cheese, yogurt or soup. You can read more about what oat bran is. With each phase, the amount of bran in the diet increases. During the first phase their number is 1.5 tablespoons, and by the fourth phase you will have to eat 3 tablespoons of bran per day.

2 Drink enough fluids. Drink about 2 liters of water a day; instead of water, you can drink weak tea or coffee without sugar, or water with lemon juice. During the diet, you need to drink a lot of fluid, otherwise kidney problems may begin.

3 Do it every day light sports exercises or morning exercises. If you have no time for sports at all, take walks for at least half an hour every day. You can walk home from work or get off the transport a few stops earlier. If you live in a multi-story building, try to gradually refuse the elevator

Choose products from lowest content of carbohydrates and fats. These rules must be strictly followed throughout the diet.

Ducan's diet. Stages and phases. Description:

Ducan's diet
Type of diet - low carbohydrate

Weight loss - 3-5 kg ​​per week

Duration - several months /can become your nutrition system for life/

After the publication of the book “The Dukan Diet” by French nutritionist Pierre Dukan, many people around the world began to successfully use the principles of the Dukan diet for weight loss.

Externally, this diet is very similar to other well-known low-carbohydrate diets - the Kremlin diet, the diet of American astronauts, the Atkins diet, etc. But there are some differences in the Dukan approach to weight loss.

According to this famous nutritionist, every person from birth has a strictly defined number of fat cells - adipocytes. The more of them, the more likely it is to develop obesity. In addition, with increased nutrition, these fat cells can divide in two, thereby allowing for the accumulation of even larger fat reserves. When using diets, only the amount of fat decreases, but the number of cells remains unchanged. This is why it is so difficult to maintain the desired weight after various diets.

The Dukan power system consists of several phases.

"ATTACK" phase

In the first phase, you need to attack your fat cells, turn on the process of breaking down adipose tissue

This phase is called “ATTACK” and its duration directly depends on both your initial weight and the weight you would like to have. The “ATTACK” phase lasts from 3 to 7 days, maximum 10. At this stage, on average, 2 to 6 kg are consumed.

If excess weight is less than 10 kg, the duration of the phase is 3 days;

From 10 to 20 kg 3 - 5 days

From 20 to 30 kg 5 - 7 days

From 30 kg or more - 5 -10 days

In the “Attack” phase, only proteins are allowed: meat, fish, eggs and low-fat dairy products. This phase can last for you one day, or maybe ten. During this phase, you may suffer from dry mouth and bad breath. All this only confirms the fact that the process has begun and everything is going fine. At this stage, it is very important to drink at least one and a half liters of water per day. You can eat any amount of food at any time, the main thing is to adhere to the following rules:

1. Eliminate boiled beef and veal, rabbit, pork and lamb, goose and duck from the diet. Meat can even be eaten fried, but oil and sauce should not be used when frying.

2. Chicken and turkey are allowed (the skin must be removed from them before eating), lean ham, beef liver or chicken liver, any fish - boiled, grilled or steamed, as well as any seafood.

3 You can eat up to two eggs a day. If you have high cholesterol, eat no more than 3-4 yolks per week. Protein - unlimited.

4 Low-fat dairy products are allowed: natural yoghurts, as well as yoghurts flavored with coconut, vanilla or lemon. The number of fruit yoghurts should be limited to two per day.

5 Sugar is prohibited, salt can be consumed in small quantities.

6 When cooking, you can use a sugar substitute, vinegar, spices, seasonings, garlic, onions, gherkins, lemon juice, mustard. You can also use chewing gum (only without sugar).

In addition, during this period you need to eat one and a half tablespoons of oat bran per day. Oatmeal will generally accompany you throughout the diet and will become one of the main components of the diet after its completion. And this is not surprising: oat bran is rich in sugar and protein, and it also absorbs water in the intestines, increasing in size and giving us a feeling of fullness. Bran also improves heart function and relieves constipation (which can bother you in the early stages of the diet).

Second phase – “CRUISE”

The length of this phase is also strictly individual and can be from one to several months until you reach the desired weight.

The phase consists of alternating two diets: protein days with days when you include an unlimited amount of vegetables in your diet, complementing meat, fish, poultry and low-fat dairy products.
The following vegetables can be introduced into the diet at this phase: raw, boiled or baked in foil artichoke, asparagus, eggplant, broccoli, any other cabbage, celery, chicory, zucchini, cucumbers, beans, leeks, onions, mushrooms, peppers, pumpkin , radish, sorrel, soybeans, spinach, tomatoes and turnips. If you want to achieve rapid weight loss, it is better to eat only when you feel hungry. All vegetables containing a lot of starch - potatoes, rice, grains, peas, beans, lentils and avocado - are prohibited during the “cruise” stage. The rules for the second phase are as follows.

1 You alternate one to five days on pure protein (as in the “Attack” phase) with one to five days when vegetables are added to protein foods:

If you want to lose less than 10 kg, it is recommended to alternate 1 PP / 1 PL (1 day of pure proteins, then 1 day of proteins + vegetables), but 3/3 or 5/5 is also possible

If you want to lose 10 to 20 kg, a 5/5 rotation is recommended

If you want to lose 20 to 30 kg, we recommend alternating: 5/5

2 Consumption of oat bran is increased to two spoons per day.

3 The duration of your daily walk increases to 30 minutes.

4 You continue to drink at least one and a half liters of water a day.

The alternation scheme can be changed at any time
In this phase the following are allowed:
-1 teaspoon low-fat cocoa
-1 tablespoon starch
-2 tablespoons soy cream
-1 teaspoon cream 3-4%
-2-3 drops of oil in a frying pan
-30 grams of cheese less than 6% in dry weight (we don’t have that in kosher)
-3 tablespoons white or red wine
-1 tablespoon Heinz ketchup
ONLY TWO ACCEPTABLE PRODUCTS PER DAY are selected from this list.

Can be used for cooking, baking or eating:
Agar-agar, gelatin
Garlic
Seaweed
Marak of low fat
Light drinks only 1 kcal glass and no more
Gherkins
Sugar substitutes
All spices
Adjika, hot pepper
Milk powder, milk (semi-skimmed and skimmed)
Mustard
Natural canned fish
Soy sauce
Vinegar
Surimi (fake crab sticks, no more than 8 per day!)
Tofu

Example of a daily diet “Proteins + vegetables”:
Breakfast: coffee or tea, two small low-fat yoghurts or 225 g low-fat cottage cheese, a piece of lean turkey, chicken or lean ham, or one boiled egg.
Second breakfast: one small low-fat yogurt or 115 g low-fat cottage cheese.
Lunch: stewed mushrooms (without oil), tuna, tea or coffee with low-fat cream.
Afternoon snack: oat pancake with a piece of lean ham, chicken or salmon.
Dinner: zucchini soup, beef shish kebab, “Floating Island” dessert made from egg whites.

The third phase of "CONFIRMATION"

At this stage, it is necessary to consolidate the achieved result by returning to normal nutrition.
The main task of this phase of the diet is to prevent the return of lost kilograms.

The duration of phase 3 depends on how many kilograms you have lost. For every kilogram lost - 10 days.
During this 3rd phase you can eat the following foods:
- stage 1 products
- stage 2 vegetables
- 1 serving of fruit per day, except bananas, cherries, grapes
- 2 slices of bread per day
- 40 g mature cheese
* 2 servings of starches per week (eg: potatoes, pasta, rice, corn, beans, peas)

And besides:
per week you can afford 2 meals, which Dukan calls a feast, a festive dinner (we are talking about ONE meal, and not about the whole day! During this meal you can allow yourself everything you want! It is very important not to have feasts two days in a row)))
But be sure to: 1 time a week (preferably on Thursday) PURE PROTEIN DAY

Fourth phase of "STABILIZATION"

The goal of this stage is to stabilize the weight.

During this stage, you eat normally, but follow 2 principles:

1 day a week should be a pure protein day;

3 tbsp. l oat bran per day;

The duration of this stage is not limited, but it is advisable to follow the recommendations of Pierre Dukan throughout your life.

Pros of the Dukan Diet
- the diet is not dangerous, since it is based on natural products. A diet allows you to get rid of excess weight even in cases where this is not the first diet and the body has already developed a stable reaction to various experiments.
- the first kilograms disappear quickly, which promotes motivation.
- not a very aggressive diet, suitable even for gourmets who love to cook and eat delicious food.
- no restrictions on the amount of food and time of consumption
- the diet is simple, you can follow it everywhere: at home, at work, in a cafe.
Minuses
- the body produces ketone bodies, they suppress appetite, but can cause fatigue in the first few days
- deficiency of microelements and vitamins. It is recommended to take a vitamin complex
- fat deficiency. It is recommended to add a little vegetable fat.
- the diet can quickly get boring for those who don’t like to cook.