In 2016, it was included in the list of “Best Diets for Healthy Eating.” According to only official statistics, out of all those losing weight, every third person has tried it. Despite the barrage of criticism, the number of those who have been able to lose weight is growing. It was developed more than 30 years ago, but only in the last 5 years has it become so popular.

Essence

The technique was developed by a famous French nutritionist. He himself called it: “Eat and lose weight,” and these words contain the whole essence of the Dukan diet, since it involves eating nourishing, but low-calorie foods. A large selection of fish, meat, and dairy dishes prevents you from exhausting your body physically and you mentally. Despite the duration of the “hunger strike,” it is quite easily tolerated and makes you feel great.

The main principle of the diet is to eat predominantly protein foods while completely abstaining from carbohydrates.

Some statistics. The diet was developed by the French doctor Pierre Dukan. She gained fame after the publication of his book “I Can’t Lose Weight” in 2000, which sold more than 10 million copies, published in 32 countries, and translated into 14 languages.

Description of stages

The path to losing weight is divided into stages (phases), each of which is responsible for certain processes occurring in the body, and involves a specific set of permitted and prohibited products.

Stage 1. Attack

The most difficult and at the same time effective of all is the “Attack” phase, when a complete replacement of carbohydrate foods with protein occurs. It starts the process of burning fat deposits. Here, weight loss ranges from 4-7 kg.

To determine the duration of the stage, you need to decide how many extra pounds you want to get rid of eventually. The higher the number, the longer the phase will be. If it is 15-20 kg, it will take 5 days, if 30 kg - all 10, but this is the maximum allowable period of the diet

The attack allows the use of 72. Dishes can be boiled, stewed, steamed, baked, grilled - even fried, but without oil. Portion sizes are also not limited, i.e. you can eat as much as you want.

The principle of operation is the launch of metabolic processes at high speed: carbohydrates do not enter the body, and it has to replenish energy reserves from fat.

Stage 2. Cruise / Alternate

A very long phase, which many do not survive precisely because of the deadline. Here Dukan suggests alternating exclusively protein days with protein-vegetable days. You will have to continue until you see the desired number on the scales. Usually the second stage lasts 2-6 months.

The doctor himself recommends a classic alternation scheme: a day - eating protein foods, a day - protein and vegetables. Although you can choose another option - more convenient for you and suitable for your body: 2/2, 3/3 and even 5/5.

From the point of view of the processes launched in the body, the second phase prevents the depletion and atrophy of organs due to a lack of vitamins and an excess of protein.

Stage 3. Consolidation / Consolidation

The third phase allows you to gradually return to your usual diet. The goal is to maintain the weight loss results achieved in previous phases and not to regain lost weight.

Here it is very important to correctly calculate the duration of the stage: for each kilogram lost, 10 days of consolidation are awarded. For example: you lost 10 kg - stay in this phase for 100 days. Don’t be afraid of such large numbers, because not only carbohydrates are allowed here, but also such amenities as sweet desserts in the form of cake and pastries.

Stage 4. Stabilization

The fourth phase returns to the usual diet, but subject to a number of rules:

• drink up to 2 liters of water per day;
• walk a lot in the fresh air;
• climb the steps of every staircase that you encounter on the way - exclude elevators and escalators;
• exercise or at least do exercises in the morning;
• regularly arrange fasting days;
• consume 3 tbsp daily. l. oat bran.

According to Dr. Dukan, kilograms after his diet return only to lazy people who lead a passive lifestyle. He suggests taking up an active hobby in order to forget about excess weight forever. If you consolidate the results with physical activity, the body will acquire the desired slimness.

From the biography. The French Council of Physicians ruled that by practicing medicine for business purposes, Dukan was violating the professional code. In 2012, he was expelled from this Council at his own request. In 2014, the nutritionist was struck off the medical register for commercially promoting his diet.

Product Lists

When deciding on the Dukan diet, you need to know exactly what you can eat and what you cannot. Moreover, for each stage of weight loss there is its own table of allowed products, which you need to constantly look into.

Attack Phase

Phase Alternation/Cruise

Phase Consolidation / Consolidation

Phase Stabilization

If you need a more expanded list of permitted foods for each stage, you can find them in Dr. Dukan’s book “I Can’t Lose Weight.”

Reference Information. In the last phases of the Dukan diet, you can eat Shirataki - long white noodles made from glucomannan. It is considered a unique low-calorie product that perfectly fills you up and at the same time helps you lose weight.

Contraindications and harm

Since the diet has received an avalanche of criticism from doctors, you need to understand that protein weight loss cannot pass without leaving a trace on the body. A long-term lack of carbohydrates in the diet can result in serious health problems. Therefore, you need to initially imagine what the harm of such a weight loss system is.

Firstly, it has contraindications, failure to comply with which will lead to disruption of the functioning of many body systems:

• the presence of diseases of the cardiovascular system and predisposition to them;
• kidney dysfunction;
• liver pathologies;
• hypertension;
• problems in the reproductive system;
• diseases of bones, joints and spine;
• diabetes;
• adolescence and old age;
• pregnancy and lactation;
• allergy;
• gastrointestinal diseases.

Such a diet should be treated with caution by people who engage in mental work, whose work requires increased concentration (drivers, doctors, etc.), as well as those suffering from metabolic disorders and prone to depression.

Since the diet involves losing weight over a long period of time (sometimes up to six months or more), before starting it, you must undergo an examination and obtain a doctor’s permission.

It’s worth immediately making a reservation about what you may encounter in the hospital by asking the doctor’s opinion about this nutrition system. Pierre Dukan is not favored in his former professional environment, since he turned the ideas of medicine into a business and earned a considerable fortune from them. So don’t be surprised by the negativity towards him.

Secondly, the obvious disadvantages of the Dukan diet can manifest themselves in the following side effects:

• in the absence of carbohydrates in the diet, the body begins to actively break down not only fats, but also muscles (keep in mind that the heart is also a muscular organ);
• without carbohydrates, ketone bodies accumulate in the blood, which can provoke metabolic acidosis and lead to acetone poisoning;
• even 2 liters per day does not guarantee normal functioning of the kidneys - therefore, many people who are losing weight complain of pain in this area and an acetone odor from the mouth;
• carbohydrates regulate the functioning of nervous tissues - no other substances will take on this function, which means that breakdowns and depression will be constant companions of losing weight using such a system;
• carbohydrates are the only source of energy for the brain, which requires about 100 grams of pure glucose daily, but where will it get it from on a protein diet;
• lack of fat increases the risk of neurodegenerative diseases (for example, Alzheimer's disease) several times;
• Lack of dietary fiber leads to chronic constipation, bad breath, and deterioration of skin conditions.

Yes, the Dukan diet gives excellent results already at the first stage of weight loss. But at the same time, it is very important to correctly calculate your own strength and be sure that the body will not fail after experiencing such severe stress.

Criticism. Dr. Louris Aronije spoke out strongly against the Dukan diet. He believes that an abundance of protein over a long period of time is too serious a blow to the kidneys.

Pierre Dukan

The Pierre Dukan diet is a whole system of weight loss and protein nutrition, which you need to get used to in order to comprehend all its wisdom. If you don’t have time to read his books, follow the recommendations that will help you correctly formulate your menu and lose extra pounds, surviving the test to the end.

Products

It's tempting to eat ham and beef as part of this diet. However, do not forget that these products increase blood cholesterol levels and slow down metabolic processes. And permitted crab sticks are completely harmful.

So advice number 1: do not be deceived by these goodies and limit your diet to healthy protein, the sources of which are chicken fillet, turkey, rabbit, quail eggs, fish, cottage cheese, yogurt, kefir.

Drinking regime

You need to drink plenty of fluids to avoid kidney problems. To digest just 1 gram of protein, you need 42 ml of water. According to Dukan, in the first three stages of the diet, 1.5 liters per day will be enough, but in the stabilizing phase it is recommended to increase this amount to 2 liters.

Physical exercise

To properly follow the diet, it is necessary to provide the body with moderate but mandatory physical activity, which the doctor also describes in phases:

• Phase I - daily 20-minute walk + sports;
• Phase II - daily 30-minute walk + sports;
• Phase III - daily 25-minute walk + sports;
• Phase IV - daily 20-minute walk + sports.

Disruption

What should you do if you have a breakdown, you allowed yourself too much and ate forbidden foods without bringing the diet to its logical conclusion? Dukan suggests not to despair in this case and to adhere to the following tactics:

• make the next 2 days exclusively protein;
• if the breakdown occurred in the “Attack” phase, it must be extended for 2 days;
• increase daily water consumption to 2 liters;
• sleep more than usual;
• daily walks should be at least an hour in the next 3-4 days;
• limit salt intake.

Bran

Great importance is given to bran. First, they need to be consumed daily. Secondly, strictly in the indicated dosages:

• attack: 1.5 tbsp. l.;
• alternation: 2 tbsp. l.;
• fastening: 2.5 tbsp. l.;
• stabilization: 3 tbsp. l.

Weight calculation

To determine the duration of each stage, you need to calculate the weight, how many kg you would like to lose weight in the end, and draw conclusions in accordance with the following table:

If you think that the diet is very easy, since it involves a wide selection of protein products, you are mistaken. In fact, it is very difficult to sustain such a long marathon without carbohydrates.

On a note. Peru Dukan owns 4 more books: “60 days with Dr. Dukan”, “350 recipes for the Dukan diet”, “Recipes for a slow cooker for the Dukan diet”, “Desserts of the Dukan diet”.

Menu

In the first days of losing weight, it can be very difficult to create a menu. It seems that there are a lot of products, but how to combine them into one dish and form a low-calorie diet for 1 day, and even more so for 1 week, is not always clear. For this purpose, there are sample menus for each phase, on the basis of which you can create your own, taking into account individual preferences.

Detailed menu for each day of the “Attack” phase for a week

Cruise

Consolidation

Express diet for a week

Recently, Dukan developed a new program for losing weight according to his system - an express diet for 7 days (other names - “Dukan diet light”, “Nutrition Ladder”). This is a lightweight version of the main technique.

Analogues. The Atkins and Kremlin diets are similar to the Dukan diet.

Recipes

It is very important to choose the right recipes for the Dukan diet so that they meet its basic principles and do not violate the overall weight loss system.

Seafood salad

Suitable for any phase of the diet.

Ingredients:

• 4 things. squid;
• 2 eggs;
• pack of crab sticks of 8 pcs.;
• 100 grams of peeled shrimp;
• 20 grams of red caviar;
• 120 g low-fat yogurt;
• 2 tsp. mustard.

Preparation:

1. Boil and cool the eggs and squid.
2. Make a dressing from yogurt and mustard.
3. Grind all ingredients into strips.
4. Mix and season with prepared sauce.
5. To stir thoroughly.

Ingredients:

• 3 liters low fat;
• 200 g boiled chicken breast;
• 2 eggs;
• greenery;
• salt pepper.

Preparation:

1. Finely chop the breast.
2. Grind the egg.
3. Chop the greens.
4. Salt and pepper.
5. Pour in kefir.

Shirataki with chicken hearts

Ingredients:

• 125 g shirataki;
• 250 g chicken hearts;
• 100 grams of bell pepper;
• 100 grams of onions;
• 100 grams of leek;
• 1 tomato;
• 1 tbsp. l. tomato paste;
• greens, black and red pepper, paprika, Italian herbs.

Preparation:

1. Boil the hearts. Cool and peel.
2. Cut the peppers and onions (both varieties) into strips.
3. Fry the peppers and onions in a frying pan with a small amount of vegetable oil.
4. Add hearts to them.
5. Transfer to a cauldron.
6. Dilute tomato paste with water 1:1.
7. Add diluted tomato paste and spices to the cauldron.
8. Simmer covered over low heat for half an hour.
9. Chop the tomato and herbs, add them 5 minutes before the end of stewing.
10. Boil Shirataki noodles (3 minutes).
11. Mix it with vegetable stew and hearts.

Curd casserole (dessert)

Suitable for any phase of the diet except Attack.

Ingredients:

• 300 grams of low-fat cottage cheese;
• 3 eggs;
• 150 grams of bifidokefir 1%;
• 3 tbsp. l. oat bran;
• 3 pcs. sweetener;
• vanilla.

Preparation:

1. In 1 tsp. Dilute sweetener tablets with water.
2. Add the remaining ingredients and mix with a mixer.
3. Place on parchment paper in the pan.
4. Bake at 180°C for 1 hour.

Despite the ambiguity of this weight loss system, Dr. Dukan diet- one of the few that gives good results. The only question is how to withstand its strict canons for such a long time and remain healthy. According to doctors, it negatively affects the functioning of the kidneys. Still, it's worth a try.

Another diet from the TOP of the best systems for weight loss, in our article: “”.

The Dukan diet is an effective and safe method of combating extra pounds. The author of the technique created a table that indicates the time interval of each stage. Based on the recommended products, a menu for every day has been developed. Judging by the reviews of people who have tried this food system, the recipes given are easy to prepare.

The Dukan diet is a nutritional method developed by the famous French nutritionist Pierre Dukan. It is based on the principle of gradual introduction of protein products into the diet. The Dukan diet involves 4 stages. Phase 1-2 promote active weight loss, the next 2 strengthen the result, preventing the gain of extra pounds after completing the course.

The essence of the popular method is that by consuming mainly protein foods, the body learns to extract energy from fat. As a result, weight loss occurs due to a decrease in the volume of fatty tissue. At the same time, muscle mass is fully preserved. The doctor has developed a special menu that allows you to diversify your diet with 100 healthy protein products.

Menu for every day in the table

The Dukan diet consists of 4 stages:

1. Attack. Encourages rapid weight loss.
2. Alternation (cruise). Alternate consumption of protein and protein-vegetable dishes, thereby achieving the desired body weight.
3. Consolidation. Recording the achieved result.
4. Stabilization. Return to your usual diet with mandatory and indefinite adherence to three simple rules (one protein day per week, walking daily for 20 minutes and eating 3 tablespoons of oat bran).

Days/meals	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Monday	Omelet of 2-3 egg whites with pieces of chicken fillet	Kefir 0% fat with bran	Turkey breast soup	Unsweetened cheesecakes	Baked chicken breast with natural spices
Tuesday	Low-fat cottage cheese	Yogurt with bran	Sesame and Garlic Stew	Cottage cheese casserole	Fish baked with herbs
Wednesday	Protein omelet with pieces of ham	Cheesecake	Soup with boiled chicken meat	Low-fat kefir with bran	Seafood in cheese sauce
Thursday	Boiled egg white salad with herbs	Hard cheese	Spinach soup with turkey fillet	Yogurt with bran	Stewed fish fillet with cheese
Friday	Egg white omelette with ham slices	Kefir with bran	Ear	Quail egg salad with hard cheese	Poultry cutlets in cream sauce
Saturday	Gogol-mogol with bran	Fish fingers	Spinach casserole with soft cheese	Cottage cheese 0% fat	Salad "Sea cocktail"
Sunday	Egg white omelette with cheese	Yogurt with bran	Chicken soup with cutlets	Curd pancakes	Turkey roll

When adhering to this nutritional system, you should follow the general recommendations of the French nutritionist:

• limit consumption of sugar, salt;
• be sure to drink at least 2 liters of clean water per day;
• exclude refined fats, canned food, marinades from the diet;
• coffee, tea, vegetable juices, mineral water, herbal infusions without sweetener;
• give up alcohol.

It is also important to completely remove oil from your diet. It is recommended to bake the products in special bags, fry them in a frying pan with a non-stick surface, or steam them.

Attack

The “Attack” phase involves consuming protein foods with a low percentage of fat and carbohydrates. The Dukan diet allows you to eat protein foods without restrictions. Therefore, they are good to eat as a snack. Thanks to proteins, the energy received from food is released gradually, which prevents surges in blood glucose levels.

Table of allowed foods that you can eat when you feel hungry.

Name	Fat content, in%
Veal	Young, lean
Ham	4
By-products (liver, chicken hearts, beef kidneys, heart)	15
Fish	lean
Poultry meat without skin	10
Cottage cheese	0
Kefir	0
Soft cheese	35
Hard cheese	40
Milk	0
Seafood	12
Caviar	20

Using the listed products, you can easily create a varied menu for 7 days. It is important not to forget about oat bran, which should be consumed daily in an amount of at least 1.5 tbsp. l. Chicken eggs should be limited. No more than 2 pieces are allowed per day. To quickly achieve the desired result, it is better to eat only proteins in the first week.

Getting rid of extra pounds occurs to a greater extent during this period. Its duration is 7 days. For obesity, the duration can be increased to 10.

Cruise (alternating)

The “Alternation” phase involves alternating protein and protein-vegetable days. If you want to lose over 10 kg, the alternation does not take place according to the standard 1/1 scheme, but with an interval of 3 days (3/1). At 15 kg - 4/1, 20 and more - 5/1.

It is worth excluding foods containing carbohydrate compounds and starch:

• potato;
• cereals;
• pasta;
• legumes (beans, peas, lentils, etc.);
• olives, olives.

Avocados are also excluded due to their high fat content.

Allowed products that will allow you to create a tasty and healthy menu for every day:

• chicken, quail eggs;
• lean meat, fish;
• soy cheese;
• spinach;
• green beans;
• all varieties of cabbage;
• zucchini;
• tomatoes;
• cucumbers;
• pepper;
• garlic;
• greenery.

The duration is determined by the amount of extra pounds. When your weight loss slows down, it's time for the next phase. At the end of the second stage of the Dukan diet, most people manage to achieve their goal and lose weight.

Consolidation

The main goal of this stage is to record the result obtained. At this time, you should not expect rapid weight loss. The duration of the period is determined based on 10 days for each lost kg.

Added to the diet:

• one unsweetened fruit per day (exceptions are grapes, bananas, figs);
• cheese - up to 40 g;
• oat bran - up to 2.5 tbsp. l.

The third stage involves two pleasant moments:

1. A serving of starchy foods.
2. Festival of the belly.

The week is roughly divided in half. In its first part you are allowed to eat:

• several potatoes baked in their own skins and foil;
• buckwheat, rice - no more than 125 g;
• a portion of durum pasta.

The belly festival involves the use of any ingredients. However, it is necessary to follow the rule - the total quantity is limited to the first, second, dessert course, each of which does not exceed the average portion.

The diet of one day in the middle of the week should consist exclusively of protein foods. According to Dr. Dukan's advice, it is best to choose Thursday.

Stabilization

The bulk of the Dukan diet is behind us. The desired result is fixed. It's time to return to normal routine. Having gone through the first 3 stages, you can notice how your eating habits have changed and the degree of self-control regarding food has increased.

To maintain a minimum weight you must:

• remember the restrictions regarding sweets and starchy foods;
• consume 3 tbsp daily. l. bran;
• on Thursdays, eat only protein foods;
• drink enough water;
• take long walks.

This phase becomes a way of life if there are no medical contraindications.

Recipes for the Dukan Diet

The main phase of the Dukan diet regarding achieving the first results is the first - attack. In the first week, it is recommended to use simple products such as fermented milk drinks, cheeses, eggs. Meat and fish require heat treatment.

Diet turkey dish:

• rinse the sirloin;
• cut into 2-3 cm cubes;
• roll in natural spices;
• bake in a special bag at 180 degrees for 20 minutes.

It should be remembered that dietary recipes at this stage do not involve the use of oil or other fats.

Alternation is considered a more tasty period due to the introduction of vegetables into the diet. In BO the day can be prepared spinach cheese casserole. For this you will need:

• spinach greens - 300 g;
• egg white - 1 pc.;
• cottage cheese - 0%
• bran - 3 tbsp. l.;
• salt, spices - optional.

Chop the greens. You can add dill for taste. Beat the egg whites with salt. Mash the cottage cheese thoroughly, mixing with bran. Mix dry ingredients and place in a ceramic or glass mold. Pour in the egg and sprinkle with spices. Cook in a preheated (up to 180 degrees) oven for 20-25 minutes.

For the best effect, it is recommended to use it, popular among athletes. protein shake. You can drink it at any time, but the most appropriate time is in the morning on an empty stomach or after training. The cocktail is easy to make yourself.

To do this you need to mix:

• 100 g cottage cheese;
• 200 ml kefir or yogurt;
• bran.

You can also add spinach, cucumber, and fresh herbs. The drink will satisfy your hunger and allow you to lose weight comfortably.

Effective weight loss is the result of a conscious and rational approach to food and lifestyle. Therefore, the final stage of the known food system lasts for many years.

The protein diet of the French nutritionist Dukan has been known throughout the world for several years for its quick results. The essence of the diet comes down to the fact that Dr. Dukan teaches you to set an achievable goal within a certain time frame and, gradually learning proper nutrition, move towards it.

By the end of the diet - which is about 6 months - it is assumed that the person himself will not want to return to his previous lifestyle. With it, you can lose weight deliciously without infringing on the amount of food you eat, eating certain foods.

Pierre Dukan began researching the problem of obesity 25 years ago, as a psychotherapist in France. A patient of his, who trusted him, approached him and asked him to offer him some kind of diet for weight loss. Moreover, there was one condition: the patient could refuse any food except meat.

For the next 25 years, Pierre Dukan observed many obese patients, which gave him the opportunity to test his method and adjust it, presenting his creation to the whole world - the French diet of Pierre Dukan, which allows all those with a sweet tooth to lose weight on their own for free. Millions of books sold worldwide.

A huge number of followers in Poland, Great Britain, Russia, France.

Books by Pierre Dukan:

• “Working with Cellulite”, in 1970
• “Weight Loss: The Ultimate Weapon” in 1979
• “Love the curves” in 1981
• in 2000: Publishes “Dukan Diets”
• 2002: Weight loss and nutrition from A to Z (in French)
• 2008: Launches weight loss coaching website
• 2009: publishes “The Dukan Diet”: an illustrated guide “

In total - 19 books. The detailed Dukan diet, described in the book “I Can’t Lose Weight,” has gained enormous popularity among Russians. Dukan’s books “350 recipes for the Dukan diet” and Desserts have also been translated into Russian.

Official website of the Dukan Diet

The online Dukan diet is presented on the official Dukan website

Advantages and disadvantages

What can you eat while on the Dukan Diet?

You can eat sweets - desserts prepared according to special recipes from skim milk, eggs, bran, sweetener, corn starch and gelatin.

The Dukan diet is suitable

• First of all, for those who love foods such as meat, cottage cheese, seafood, jelly, and vegetables.
• For those who are determined to change their lifestyle for life.
• For those who are able to spend time preparing.
• For those who are determined to engage in any physical activity for at least 2 hours a week.
• For those who do not have kidney problems (in general, before any diet, consult a doctor).

It must be said that the diet is not cheap.

pros: quick effect. Fairly easy to tolerate. No hunger. A toned body without sagging is also a plus.

Minuses– possible kidney problems, the possibility of constipation, relative high cost. Specific products that are not always available for purchase.

Dukan diet calculation

Preparing for the diet

Motivation. The main thing for successful weight loss is motivation. Be sure to write down your goals on paper. Take initial measurements and photos. Think in advance what you will do if you fail. Don't quit your diet and start all over again. There are also instructions for this in the Dukan diet. Look for like-minded friends - it’s easier to lose weight together.

Calculation of the stages of the Dukan diet

Calculate the time frame for each phase of the Dukan diet specifically for you for free on the official website of Pierre Dukan. You can calculate your diet and fill out the form in Russian. Read more. Think over the menu at least for the first days. Buy groceries.

Products for the Dukan Diet

Authorized Products

Products allowed at all stages:

1.LEAN MEAT:

• VEAL chop, cutlets
• BEEF tenderloin, beefsteak, beef steak, sirloin, roast beef, minced meat no more than 5% fat (avoid entrecote and ribs)
• HORSEMEAT
• RABBIT

2. BY-PRODUCTS

• BEEF LIVER
• VEAL LIVER
• POULTRY LIVER
• CALF TONGUE
• LAMB TONGUE
• BEEF TONGUE (FRONT PART ONLY)

ALL KINDS OF FISH,

• FAT AND LEAN,
• FRESH,
• FROZEN,
• DRIED,
• SMOKED,
• CANNED,
• CRAB STICKS (ideal composition of crab sticks: per 100 g of product 0.1 g of fat, 6 g of carbohydrates, 9 g of proteins).

FATTY FISH:

• SARDINES,
• MACKEREL,
• TUNA,
• SALMON

EXAMPLES OF WHITE LEAN FISH: HAKE, COD, MULLET, PANDER, TROUT, MALVA, CRUCCIAN CARSP, CATFISH, SKAT, MELLOW, SEA BREAM, HALIBUT, FLOUND, MACKERL, SKAT, SWORDFISH, HADDOCK, BAR…….

4.SEAFOOD

• SHRIMPS
• CRABS
• Oysters
• MUSSELS
• SCALLOPS
• LOBSTER
• SEA URCHNISHES
• SQUIDS
• SHELLFISH CAVIAR (in moderation as it is salty)
• SEAWEED,
• CABBAGE ….

5. POULTRY ALL TYPES OF POULTRY EXCEPT DUCKS AND GEESE, BUT EVEN THEM CAN BE EATED WITHOUT SKIN IF NECESSARY.

6.LEAN HAM (from 2% to 4% fat)

• LOW-FAT PORK HAMMER
• TURKEY HAM
• CHICKEN HAM
• HAM GRISON BRESAOLA SPANISH
• BASTURMA

• QUAIL,
• CHICKEN

8. LOW-FAT DAIRY PRODUCTS

• 0% YOGHURTS 1. No additives or fillers - no restrictions. 2. Flavored 3. With pieces of fruit - up to two yoghurts per day maximum (ALLOWED product)
• MILK skim milk has a fat content of up to 1.5%.
• COOK 0% unlimited
• CHEESE 0% unlimited

9. ONE AND A HALF LITERS OF LIQUID PER DAY WATER LIGHT DRINKS 0 CALORIES HERBAL INDUCTIONS TEA COFFEE

10. PLANT PROTEINS

• SEITAN

11. Shirataki noodles

ALLOWED ADDITIVES, SEASONINGS, REFILLINGS

• SUGEN REPLACEMENTS – no restrictions (except fructose, glucose, sorbitol) look for the composition of sweeteners – 0% BJU
• VINEGAR (balsamic vinegar can be used in small quantities at the first stage, other types of vinegar up to 4 tablespoons per day)
• SOY SAUCE (salty)
• TOMATO SAUCE AND CANNED TOMATOES (no sugar, moderate)
• ADJIKA (moderate)
• CUMIN GARLIC GREENS (parsley, basil, coriander, dill, tarragon, mint, rosemary, .....) ANY SPICES (turmeric, cloves, anise, cumin, cardamom, cinnamon, paprika, saffron, nutmeg .....)
• GERKISHONS – up to 2 pieces per day
• LEMON ONION AND LEMON JUICE to improve the taste, but not in the form of lemonade. It's a condiment, not a fruit.
• SALT in moderation
• MUSTARD
• DIETARY KETCHUP WITHOUT SUGAR
• GINGER
• YEAST in small quantities
• CHEWING GUM WITHOUT SUGAR
• PARAFFIN OIL (aka Vaseline) carefully, no more than 1 tablespoon per day, this oil has a laxative effect. Do not fry on it under any circumstances, only for sauces and salad dressings.
• GELATIN 0 calories
• VANILLA (pods or unsweetened powder)
• AGAR AGAR
• SUGAR-FREE SUGAR CANDIES – maximum 4 pieces per day, 7 kcal per candy
• In addition to the above mentioned products.

in protein and vegetable

• days can be added ONLY the following vegetables:
• Tomatoes
• cucumbers
• radish
• spinach
• asparagus
• leek
• green beans
• Cabbage (any)
• mushrooms
• celery
• dill
• lettuce leaves (any)
• endive
• eggplant
• zucchini
• pepper
• carrots (moderate)
• beets (moderate)
• sorrel
• fennel
• pumpkin
• broccoli

Foods you can eat on protein days

except for the Attack stage and 1 protein day per week in the third and fourth stages. Attention! You can select from the list only 2 products per day.

• Corn starch - 1 tbsp. l. or 20 grams
• Skim milk powder - 1.5 tablespoons (until recently there were 3)
• Soy flour – 1 tbsp. l. or 20 grams
• Sour cream 3% – 1 tbsp. spoon or 30 grams
• Low-fat cocoa, no sugar 11% – 1 teaspoon or 7 g
• Poultry sausages 10% fat – 100 g
• Sorrel – 100 gr
• White table wine – 3 tbsp. spoons
• Gazpacho – 1 glass or 15 centiliters
• Oil – 3 drops for frying
• Soy milk – 1 cup or 15 centiliters
• Sweet soy sauce – 1 tsp or 5 grams
• Poultry sausages – 10% fat – 100 grams
• Cheese 7% fat – 30 grams
• Drink Actimel 0% with sugar – 1 jar
• Syrup 0% sugar – 20 ml
• Goji berries – from 1 to 3 tbsp. spoons per day, depending on the stage

Fruits are allowed in stages 3 and 4 of the Dukan Diet.

ALL FRUIT IS ALLOWED EXCEPT

• BANANOV,
• CHERRY,
• CHERRIES,
• GRAPES,
• DRIED FRUIT
• AND NUTS

For more information about portion sizes, see the detailed description of the stages of the Dukan diet below. Allowed from the third stage - whole grain bread. For more information about portion sizes, see the detailed description of the stages of the Dukan diet below. Cheese, potatoes, peas, pasta and other products allowed from the third stage

HAM AND DELICATES WITHOUT LIMITATIONS - ANY REGULAR HAM IS ALLOWED EXCEPT RAW SMOKED HAM

• DAILY PORTION OF CHEESE - BOILED, HARD CHEESE 40 GRAMS PER DAY OF ANY FAT CONTENT ARE ALLOWED. LOW FAT CHEESE (20-30%) CAN BE CONSUMED UP TO 60 GRAMS PER DAY

STARCH PRODUCTS– (first half of the third stage) = ONE SERVING PER WEEK, 220 GRAMS – (second half of the third stage) = TWO SERVINGS PER WEEK, 220 GRAMS to choose from:

• BULGUR
• WHOLE WHEAT
• BEANS LENTIL
• PASTA
• PEAS
• POLENTA
• COUSCUS
• RICE (up to 125 grams white rice, and 220 whole grains per week)

BEAN PRODUCTS GREATS POTATOES (occasionally, and completely eliminate French fries) Festive lunch or dinner (Feasts) at the third stage

During the first half of the consolidation phase, you are entitled to 1 serving of starchy foods and one holiday dinner or lunch per week, while in the second half of the third stage you can move to two holiday meals and two starchy foods per week.

To avoid this mistake, I will give you a simple example: if you just lost 10 kg, then your consolidation phase will need to last 100 days. Divide these 100 days into two equal parts of 50 days. For the first 50 days, you will be entitled to one starchy food and one holiday meal per week. For the last 50 days, feel free to consume 2 starchy foods and have 2 holiday meals a week.

First of all, I stand by my word lunch or dinner, because there are always patients who think that these are not two holiday meals a week, but two days during which they will not have to limit themselves to anything. Any of the three meals can be festive, but I advise you to give preference to dinner in order to fully enjoy it and avoid the unnecessary fuss and stress of noisy business lunches. A holiday meal means you can eat any food, especially the food you missed most during your long period of deprivation. But all this will become possible if two main conditions are met - never serve yourself the same food or ask for more, but be content with the portion provided to you, and do not arrange ceremonial meals one after another. Thus, during one holiday meal you have the right to one first course, one second course, dessert or piece of cheese, aperitif, wine, everything in the usual quantities, but only once.

Products

Allowed in any quantity and at any time of the day: Lean meat: veal, beef, rabbit. Boiled, steamed, grilled - no sauces, no oil! No fat or oil when frying! (Pork and lamb excluded.)

2. BY-PRODUCTS

AND CRAB STICKS (ideal composition of crab sticks: per 100 g of product 0.1 g of fat, 6 g of carbohydrates, 9 g of proteins).

4.SEAFOOD

5.POULTRY

ALL KINDS OF POULTRY EXCEPT DUCKS AND GEESE, BUT EVEN THEM CAN BE EATED WITHOUT SKIN IF NECESSARY.

Eggs – up to two per day. (For high cholesterol – 3 – 4 yolks per week.

Egg whites – unlimited.)

Dairy products: natural low-fat kefir, yogurt, cottage cheese no more than 800 g per day. (No fruit and berry yoghurts - they have a lot of sugar!)

YOU CAN: coffee, tea without sugar, vinegar, seasonings, spices, garlic, soy sauce, a little salt, mustard, lemon juice, sweeteners. Chewing gum – without sugar.

“Combat” – no more than 10 days! If you are overweight up to 10 kg from the optimal weight, attack it for 2 – 3 days. Excess 10 – 20 kg – 3 – 5 days. Excess 20 – 30 kg – 5 – 7 days. Excess 30 kg or more – 5 – 10 days.

Shown

• DAILY: 1.5 tablespoons of oat bran,
• 2 liters of clean water,
• 20 minute walk!!!
• Light exercise.

Sample menu

Low-fat cottage cheese with bran

Boiled chicken

Lean fish

SUGAR, OTHER SWEETS, ALCOHOL, FLOUR are prohibited!

Second stage – Alternation (Cruise) To achieve ideal weight. You will have to “swim” for a month, two or more.

To the products already known from Attack are added vegetables and mushrooms.

We eat vegetables (cabbage, tomatoes, cucumbers, eggplants, zucchini, peppers, pumpkin, turnips, radishes, spinach, dill, lettuce, sorrel, asparagus, leeks, green beans) in any quantity,

A carrots and beets– limit (possible, but small portions).

List of products to be added at the second stage:

• 80 – 100 grams of dry wine,
• 30 grams cheese (up to 7%),
• a tablespoon of ketchup,
• 1 tbsp. starch,
• 1.tbsp. adzhiki,
• 1 teaspoon cream,
• low fat cocoa.

But only 2 products from the list per day. (Also see above)

DAILY:

• 2 tablespoons oat bran,
• 1.5 – 2 liters of water,
• 30 minute walk!!!
• Physical training.

Days alternate: Protein day – a day with the addition of any vegetables. Can be done in 3 days

3. If you have a lot of excess weight, try 5 after 5.

03. Stage. Anchoring – Consolidation

For every kilogram lost previously, you will have to give 10 days.

We lost 15 kg - please allow 150 days to stabilize, so that the excess weight will most likely not return in the future.

ONCE A WEEK – a purely protein day from “Attack”.

DAILY:

• 2.5 tablespoons oat bran,
• 2 liters of clean water, 20 minutes walk!!!
• Physical training.

YOU CAN: Have a feast twice a week. Hooray, eat to your heart's content whatever your heart desires. But not all day, but at lunch or dinner. With an interval of a couple of days.

Adding products: Divide the entire third phase into 2 substages. Let’s say you calculated that the consolidation stage lasts 60 days, which means that for the first 30 days you can:

• Fruits: - 1 serving of fruit (one apple, one orange, grapefruit, ... or 2 small fruits such as apricot, .....)
• BERRIES = WITHIN A SMALL PLATE LARGE FRUIT SUCH AS MELON OR WATERMELON = ONE Slice – and in the second 30 days – 2 servings of fruit.
• 3. DAILY PORTION OF BREAD:

2 SLICES OF BREAD PER DAY ALLOWED. SERVING ONE SLICE = 50 GRAMS. THE BREAD MUST BE WHOLE GRAIN. CAN BE APPLIED WITH A THIN LAYER OF LOW FAT OIL

• Starchy (if desired) (list of products above - other products allowed from the third stage) The first half of the third stage = ONE SERVING PER WEEK OF 220 GRAMS The second half of the third stage = TWO SERVINGS PER WEEK OF 220 GRAMS

Strict rules and restrictions will no longer be introduced.

Dukan offers four simple measures in exchange for complete dietary freedom:

First measure: you need to take as a basis the nutrition of the third transitional stage for weight consolidation.

• All protein foods and vegetables as desired,
• one serving of fruit
• 2 slices whole grain bread,
• 40 g cheese,
• 2 servings of starchy foods.
• Two festive meals a week.

The second measure which you already know about, since you already used it in the third stage, is pure protein Thursday.

Third, this is a contract concluded between you and Dukan, according to which you promise not to use the elevator and remember to walk 20 minutes a day.

And the last measure– this is a daily intake of three tablespoons of oat bran in the form of pancakes or any other preparations.

The nutritional system of the famous French doctor Pierre Dukan is popular all over the world. Thanks to a well-thought-out scheme and division into stages, you not only lose extra pounds, but the results last for a long time.

What is the essence of the Pierre Dukan diet?

The Pierre Dukan diet is the result of many years of work by a doctor who has been searching for answers to questions about how to lose weight and stay healthy for more than 30 years. As a result, the French doctor developed his own method for getting rid of extra pounds. He is the author of more than 15 books, one of which, “I Can’t Lose Weight,” has found its fans in different countries of the world. The main idea of ​​the book is to lose weight without harm to your health and gain weight back.

The essence of the Dukan diet is to eat high-protein foods over a certain period of time.

This choice is due to the fact that it is more difficult for the body to cope with the digestion of protein, which means that it takes energy for this from fat deposits in the body. The technique involves strict adherence to 4 stages, each of which has its own characteristics.

The positive aspect of the diet is that there are no strict portion restrictions, no meal schedule, and most importantly, you can eat in any quantity everything that is included in the list of permitted foods.

The maximum possible weight that you can actually get rid of by following the method is 20 kg.

The duration of the course is several months, but many women make it the basis of their diet for the rest of their lives. If you follow all the rules, you can actually lose 3-5 kg ​​in 7 days. Many famous personalities have achieved excellent results following the advice of the famous doctor - Penelope Cruz, Beyoncé, Kate Middleton, Jennifer Lopez and many others.

4 phases of the Dukan diet

The stages of the method help not only to lose pounds, but also to maintain the result. The first 2 phases of the Dukan diet are aimed at burning fat, 3 and 4 - stabilizing weight, cleansing the body and consolidating success. It is important to follow the rules as accurately as possible, especially the first stage, since effectiveness is largely determined during this period.

Attack

The goal of this stage is to provoke rapid burning of fat deposits. The “Attack” phase of the Dukan diet is the most progressive, effective and shortest. Its duration directly depends on what goals the person losing weight wants to achieve.

If you want to lose up to 5 kg, this period will last only 2 days, a couple of days more - up to 10 kg (if you are overweight). It will take a week if you need to get rid of more than 10 kg.

The doctor advises walking for 20-30 minutes these days or doing simple exercises in the morning. A prerequisite is to consume about 2 tbsp daily. l. oat bran + drink about 2 liters of liquid, including hot drinks. read our article.

The following is allowed:

• meat (low-fat varieties) and offal beef, chicken;
• completely low-fat dairy products;
• egg whites in any quantity (yolks - no more than 2 pcs.);
• any sea and river fish + other seafood.

If you need to achieve significant results, you should follow the recommendations and exclude sugar and all sweets from the menu.

Prohibited:

• factory ketchup,
• nuts,
• olives,
• mayonnaise,
• any oil,
• vegetables and fruits.

The list of products is relevant only for this stage; in the future, the diet expands. See the seven-day menu option for this phase.

Day 1

For breakfast: 2 pieces of breast, baked or grilled + low-fat cottage cheese.
At lunchtime: boiled beef (about 200 g), 0% fat yogurt.
For afternoon tea: cinnamon pancakes with added oat bran.
Dinner option: shrimp with garlic cloves, chicken baked in pieces in the oven, any hot drink.

Day 2

After sleep: low-fat cheese and turkey ham.
For lunch: fish in foil, king prawns in any form, green or black tea.
After lunch: a bowl of oat bran vanilla porridge.
Before bedtime: a few boiled eggs.

Day 3

Breakfast option: meat chips and hot drink.
For lunch: breast baked with herbs, muesli, coffee or tea.
Afternoon: oat bran muffins.
In the evening: eggnog, chicken pieces with bran breading.

Day 4

After waking up: scrambled eggs and low-fat cheese.
Dinner: Indian chicken (with curry), hot drink.
Afternoon snack: low-fat cottage cheese.
For dinner: red fish soup.

Day 5

After sleep: omelet with fresh mint and cinnamon.
At lunchtime: Grilled turkey fillet, several slices of low-fat ham, any type of tea.
Afternoon snack option: oatmeal (bran) cookies + diet soda.
In the evening: turkey meatballs.

Day 6

Breakfast: cottage cheese with added bran.
Lunch meal: smoked salmon, bran pancakes or pancakes, hot drink.
After lunch: a glass of low-fat yogurt.
In the evening: Fried chicken without bones and skin.

Day 7

After waking up: eggs cooked in any way.
Dinner: steamed fish with spices, cottage cheese (0% fat), green tea.
After lunch: several crab sticks.
For the night: small beef steak.

Other menu options relevant for the “attack” stage can be found in a more detailed article.

Dukan's "Cruise" phase

This stage is otherwise called alternation, which is associated with the combination of protein and vegetable days. The duration of the Dukan diet stage is selected based on what numbers the woman wants to see on the scales. On average – 1–2 months.

Alternating foods allows you to lose weight faster, since liquid is more quickly eliminated along with harmful toxins, and metabolism is normalized.

Bran remains in the diet; in addition, you need to control the amount of dairy products eaten (no more than 1,000 g). The recommended method of processing vegetables (raw ones can also be eaten) is baking, boiling, steaming.

The following is allowed:

• all protein that was acceptable at the first stage;
• mushrooms;
• any onion and celery;
• radishes and turnips;
• any variety of cabbage and broccoli;
• cucumbers and tomatoes;
• soybeans and chicory;
• pumpkin and asparagus;
• eggplants and zucchini.

Any vegetable that contains starch is strictly prohibited for consumption. This is not only potatoes, but also peas, avocados, and grain crops. Check out an example menu for each day of the week.

1 day

Breakfast: oat bran cake.
Dinner: veal cooked in any way.
Afternoon snack: homemade low-fat yogurt.
Dinner: baked salmon with mustard dressing.
From drinks you can drink everything that was allowed in the first stage.

Day 2

After sleep: milk pudding (0% fat).
At lunchtime: steamed vegetables and any fish.
After lunch: cottage cheese (no more than 100 g).
Before bedtime: tomatoes with lettuce + grilled or baked breast.

Day 3

Since morning: bran pancakes and soft-boiled eggs.
At lunchtime: baked tuna and bran cakes.
After lunch: herbal tea pudding.
For dinner: roast beef and light soup with eggs.

4 day

Breakfast: hot drink and omelette.
For lunch: chicken drumsticks with vegetables or seafood (your choice).
Afternoon snack: pie with curd dough (2 small pieces).
Before bedtime: salad with pieces of fish or sea cocktail.

5 day

After a night's rest: porridge made from bran flakes with added vanilla.
For lunch: fish cutlet “Kiev style”.
Before dinner: cottage cheese (about 150 g).
In the evening: omelette with shrimp and onions.

Day 6

Since morning: scrambled eggs (4 whites, 2 yolks).
Dinner: lettuce and grilled breast.
After lunch: chopped carrots.
Before bedtime: vegetable broth soup, a portion of cottage cheese, 3 pieces of ham.

Day 7

After waking up: boiled chicken eggs.
Lunch meal: beef steak + mint tea with a slice of lemon.
Afternoon snack: whipped egg whites with lemon.
In the evening: pie from any fish.

Menu options may vary, the main thing is to follow the rule of alternating protein and protein-vegetable days.

Consolidation phase

The essence of nutrition at this stage is to consolidate the success achieved in the previous stages. Those who are losing weight should not allow the lost kilograms to return. The duration depends on how much weight the person has lost, based on 1 kg - 10 days of consolidation. For example, if 5 kg are lost, then the stage should last 50 days.

Once every 7 days you should eat only protein foods.

It is allowed to have full meals with absolutely any dishes no more than 2 times a week. You can also add 2 servings of starchy foods. These are beans, potatoes, peas or rice. The table of products allowed at this stage can be found in the special one compiled for you in our publication.

Some from the list:

• 2 slices of bread per day;
• some fruit;
• all phase 2 vegetables,
• all protein products of the “Attack” stage.

You should not eat fruits and berries such as grapes, bananas and cherries. The menu at the third stage looks something like this.

Day 1

Breakfast: cottage cheese casserole.
At lunch: bran bread, any tea, fish soup.
During afternoon tea: portion of fruit.
In the evening: any vegetables baked with 2 potatoes + a piece of any lean meat.

Day 2

Start of the day: coffee and cottage cheese.
Lunch option: a piece of bread, solyanka (no more than 200 g), a hot drink.
After lunch: a handful of berries.
For dinner: vegetable salad and chicken meatballs.

Day 3

After waking up: some bread and scrambled eggs.
At lunch: a portion of cottage cheese, baked salmon, a cup of tea.
After lunch: any allowed fruit.
Before bedtime: vegetable salad, meat in foil.

Day 4

Start of the day: casserole with berries + hot drink.
At lunch: favorite low-fat fermented milk drink, 200 g fish soup from any fish.
Afternoon snack option: a few apples or pears.
Before bedtime: boiled meat.

Day 5

Since morning: yogurt, scrambled eggs, coffee (insoluble).
Lunch option: bran cake, fresh veal meatballs, any type of tea.
After lunch: cottage cheese with kefir.
For the night: seafood (no more than 250 g).

Day 6

After sleep: cup of coffee and omelette.
Lunch option: chicken cutlets, fruit low-fat yogurt, tea.
Snack: non-prohibited berries.
In the evening: baked fish with vegetable stew.

Day 7

Breakfast option: bread and a couple of hard-boiled eggs.
Lunch time: vegetable cocktail, turkey cutlets or meatballs.
Afternoon snack: fruit salad.
Dinner option: fresh vegetables, any fish, no more than 1 glass of dry wine (optional).

At this phase, you need to create a Dukan diet menu in such a way that 1 day is completely protein. In the above example, this is day 5.

Phase "Stabilization"

The final stage of the nutrition system from the French doctor is aimed at maintaining your weight at the desired level.

List of rules for the “Stabilization” stage:

• Daily walks should last at least half an hour.
• The optimal amount of bran eaten per day is 3 tbsp. l.
• It is necessary to control the amount of food you eat.
• You should not overuse foods such as potatoes, rice, bread, cheese and fruits.
• Priorities in food should be given to vegetables and protein products.

The final phase does not involve drawing up a strict menu for every day. However, according to the rules of the Dukan diet, it is best to have a fasting day at least once a week, that is, eat only protein foods at this time.

Advantages and disadvantages of Dr. Dukan's nutritional system

The diet in question is contraindicated for children, as well as anyone who suffers from chronic diseases of the kidneys, liver, digestive and cardiovascular systems. You cannot eat according to Dukan during periods of breastfeeding and pregnancy, or with excessive mental stress.

The disadvantages are the following:

• fatigue and weakness in the initial stages;
• discomfort, dry skin;
• decreased vision due to the almost complete absence of fat in the diet;
• inability to follow a diet if you are prone to allergies;
• insufficient amount of vitamins in the menu.

The advantages of losing weight using the Dukan method include a guaranteed weight loss result and the ability to eat according to the system anywhere, even far from home.

Important advantages:

• using only natural products;
• the ability to eat at any time;
• rapid weight loss already at the first stage.

The diet is completely safe if you follow your doctor’s advice and do not ignore contraindications to its adherence.

No one realizes that Beyonce Knowles and Jennifer Lopez owe their magnificence to the unique weight loss system of French nutritionist Pierre Dukan. There is no need to starve, scrupulously measure the weight of food and calories on a calculator. This is what it is - the Dukan Attack diet, a menu for the week, for which you can create with our help without much difficulty.

Most women are unhappy with their figure and want to lose weight

For those who have decided to go on the Dukan diet, it is important to create a menu for every day in the “Attack” phase.

Monday

Breakfast – low-fat cottage cheese, coffee.

Lunch – chicken soup, yogurt.

Snack – bran bun.

Dinner - chopped fish cutlets.

Tuesday

Breakfast – omelet roll, coffee.

Lunch – minced chicken cutlets.

Snack – coffee.

Dinner – pollock cutlets.

Wednesday

Breakfast – steamed cheesecakes, tea.

Lunch – fish salad.

Snack – kefir, bran bun.

Dinner – omelet, ham.

Thursday

Breakfast – 2 hard-boiled eggs, 2 slices of cheese, coffee.

Lunch – chicken skewers.

Snack – coffee or tea.

Dinner – cottage cheese casserole.

Friday

Breakfast – tea, cottage cheese.

Lunch – soup with smoked brisket.

Snack – cheese, bran bun, coffee.

Dinner – baked fish.

Saturday

Breakfast – yoghurt with bran, tea.

Lunch – chicken roll with cheese and dill.

Snack – coffee.

Dinner – meat salad (boiled beef, egg, herbs, yogurt for dressing).

Sunday

Breakfast - cheesecakes, tea.

Lunch – mackerel baked with garlic.

Snack – kefir.

Dinner – chicken liver stewed in kefir.

Who is Pierre Dukan

Pierre Dukan is the ideological developer of the diet named after him. Since 1975, while working as a therapist, he began to create his brainchild - a diet with a sharp restriction of carbohydrates. The French doctor gained worldwide fame after publishing the book “I Can’t Lose Weight.” It immediately became a bestseller. The diet has an equal number of fans and opponents. Those who have managed to lose weight are her main fans. The medical world sharply criticizes the technique, proving that it is harmful to health. In 2014, the author was excluded from the register of doctors in his country for his commercial attitude towards medicine.

The first stage of the Dukan Attack diet and the menu compiled for it are based on a process called “ketosis”. For the body, carbohydrates are a source of energy. With significant restriction of carbohydrates, cells are forced to use fat reserves, and ketone bodies enter the blood. It is from them that the body receives energy. The result is affected by the ability of the pancreas to produce the required amount of insulin.

2The modern beauty and healthy nutrition industry has developed many techniques on how to become the owner of a slim body

The phase begins an active attack on fat accumulation. It is especially strict, since the diet of a person losing weight consists entirely of proteins. They contain enough calories to keep you full. But the body spends much more calories on their absorption than is available in these products. The body itself begins to fight the accumulated fat. This is a period of rapid weight loss - at least 2-3 kg per week.

Weekly grocery list

A distinctive feature of the Dukan protein diet and the weekly menu for the Attack phase is that the diet contains only foods containing animal protein:

• poultry meat (chicken, turkey without skin);
• rabbit, beef, veal;
• lean ham;
• any offal;
• river and sea fish, seafood;
• eggs;
• low-fat fermented milk products (yogurt without additives);
• green, black tea, coffee without sugar (a little sweetener is allowed);
• greens in limited quantities for seasoning salads.

Pierre Dukan, author of the “Attack” diet, recommends including 1.5 tbsp in the menu. spoons of bran. They are important in losing weight in this way: they help eliminate toxins, cleanse toxins, and reduce cholesterol levels. Coarse fiber from bran improves intestinal motility. If you are intolerant to bran, replace it with buckwheat.

The growing number of fans of protein weight loss is explained not only by the real loss of boring kilograms, but also by the diversity of the diet. There are no restrictions on any protein food. Therefore, you can enjoy experimenting in the kitchen, creating new interesting dishes. Some are quite suitable for the whole family.

All kinds of diets and sets of exercises require, first of all, great willpower and adherence to established dietary rules.

Chicken soup

If you follow the Dukan diet at the Attack stage, you need to include soups based on chicken broth on the menu for the week. First, prepare regular chicken soup.

Ingredients:

• chicken drumstick - 1 pc.,
• egg – 1 pc.,
• dill, parsley.

Cook regular broth with the addition of salt, pepper, and bay leaf. At the end of cooking, pour the beaten egg into the soup. Before serving, remove the skin from the drumstick and season with chopped herbs.

Fish salad

Any fish, even smoked, is suitable for this salad. At the first stage this is allowed. For a very satisfying salad you will need the following ingredients (determine the volume of products depending on the number of servings):

• crab sticks,
• hot smoked mackerel,
• boiled egg,
• lemon,
• greens of your choice (cilantro, dill, parsley, green onions);
• homemade cheese;
• If not using green onions, half a red onion.

Cut everything into cubes, mix, sprinkle with lemon juice.

We offer our approximate recipes for preparing dishes from permitted products by day

Steamed cheesecakes

Ingredients:

• cottage cheese with low fat content – ​​200 g,
• eggs – 2 pcs.,
• bran – 2-3 tbsp. spoons,
• salt, vanillin, sweetener.

Mix cottage cheese, eggs, bran, add a little salt, sweetener and vanillin. Form cheesecakes. Then you can cook them in several ways - steamed, in a Teflon-coated frying pan, or baked in the oven for 15 minutes.

Chicken kebab

While on the Dukan diet in the Attack stage of the menu, you should pay attention to recipes for chicken dishes. Kebab lovers can delight themselves with this dish, but made from chicken. There are many variations of cooking chicken kebab on the grill or oven. The main difference is the marinade. It can be prepared with kefir and soy sauce. We present a traditional version of cooking shish kebab.

Ingredients (volume of products is indicated for several servings):

• chicken fillet – 1 kg;
• 300 g onions;
• Pepper, oregano, paprika, salt.

Willpower and determination will certainly lead to the desired result

Cut the fillet as for barbecue. Add meat, chopped onion into rings, salt, and mix with added spices into a deep container. If desired, sprinkle with lemon juice. Leave for 3 – 4 hours to marinate. Thread the marinated meat onto skewers and place on a baking sheet in the oven. Bake for 15 -20 minutes until golden brown.

Omelet roll

An omelette roll can be the basis for a variety of dishes. For variety, just change the filling depending on whether you are preparing the main course or dessert (baked mackerel, liver pate, seafood, minced chicken, low-fat cottage cheese). We’ll show you how to do this using the example of an omelet roll with lightly salted trout.

Ingredients:

• 2 eggs (only whites are used)
• lightly salted trout,
• pepper,
• salt,
• any greens (dill, parsley, green onions).

Beat the whites separated from the yolks in a blender with the addition of chopped herbs and black pepper. Grease the bottom of the pan with vegetable oil. Pour the egg mixture into a heated frying pan and cook with the lid on both sides. After cooling, fill the omelette pancake with trout pieces previously sprinkled with lemon juice, sprinkle the filling with chopped herbs. Roll into a roll and cut into 4 pieces.

Smoked brisket soup

Ingredients:

• smoked brisket;
• half an onion;
• 500 ml chicken broth;
• half a teaspoon of turmeric;
• dill, green onions;
• 2 tbsp. spoons of bran.

This light and delicious soup is very easy to prepare.

Chop the onion, fry in a little oil and place in a saucepan. Add the chopped brisket and pour in the broth. Once it boils, add bran. Leave the soup to cook for 15 minutes. A few minutes before cooking, add turmeric. Leave to infuse for 5 minutes. When serving, sprinkle the soup with chopped herbs.

Chicken cream soup

Ingredients:

• 250 – 300 g chicken broth;
• 100 g boiled chicken without skin;
• garlic clove;
• dill, parsley.

The preparation is very simple. Chop the chicken fillet and place it in a blender container. Pour in enough broth to cover the chopped meat. Blend with a blender until pureed. Add chopped garlic clove and herbs. Pour the puree into a saucepan, pour in the remaining broth, and heat.

Contraindications for taking the Dukan diet

The Dukan diet, especially the “Attack” stage, as evidenced by the daily menu, is an excessive saturation of animal proteins. Along with supporters of this dietary trend, there are also those who reasonably criticize it.

Everyone knows the main contraindications for going on a diet:

• cardiovascular diseases and predisposition to them;
• arterial hypertension;
• dysfunctional kidney disorders;
• disorders in the reproductive system;
• liver dysfunction;
• joint diseases.

If you have at least one of the listed diseases, switching to a protein diet will be a big mistake.

But healthy girls should use such a diet with caution and be prepared for the following consequences:

• Due to limited consumption of vegetables, constipation may occur.
• Due to insulin deficiency, carbohydrate metabolism is disrupted. The process of ketosis, on which the Dukan system is built, can develop into the dangerous disease ketoacedosis. Therefore, the author of the method insists that it is dangerous to be in the “Attack” phase for more than the recommended time. The appearance of acetone smell from your mouth, loss of appetite, nervous overexcitation should immediately alert you. These signs indicate intoxication of the body, so you need to immediately stop losing weight in this way.
• The load on the kidneys increases. They have to remove a lot of salts, which are abundant in animal proteins. Kidney failure may develop. In this situation, the concentration of uric acid increases, which leads to the deposition of salts in the joints. This causes gout to appear.

• A lack of vegetable fats weakens blood vessels, which affects the functioning of the heart and becomes prerequisites for the development of coronary artery disease or stroke.
• Due to insufficient intake of vitamins, disturbances in liver function are possible.
• The same reason can lead to menstrual irregularities, and in the worst case, to infertility.

If you notice any hints of such a condition, doctors advise you to immediately stop losing weight using this system.