The Dukan diet: menus and recipes for every day!

The Dukan diet is one of the most effective and popular methods of losing weight. The basis of the diet — protein products. Limitations in the size of the portions there is, the range of permitted products is quite wide. Designed diet for a long period, which is determined by individual characteristics and goals of each person. Lost adipose tissue, muscle is preserved. In the absence of contraindications such a diet may health benefits.

The Dukan Diet

The essence of Dukan diet

The essence of the diet is to eat protein and low carbohydrate foods over a long period of time. Carbohydrates are source of energy, but when used in excess turns into fat tissue. Excluding them from the diet contributes to the fact that for energy the body begins to consume existing stores of fat by this happens weight loss. Thus the protein hedgehog, which can be used on the power system unlimited, serves as building material for muscle tissue. Therefore, in addition to weight loss lose weight gets a toned.

Proteinaceous products are well saturated, making losing weight does not experience the physiological hunger. In addition, their digestion process is very energy intensive, so the caloric deficit is guaranteed. The only thing you need to handle food addiction and unhealthy habits. The main positive feature of the Dukan diet is that it is designed for the long term, which consists of four stages. The first three are designed for losing extra pounds, and the fourth to hold this weight. Thus, with the help of this technique, you can stay slim for life.

Calculator excess weight

In order to determine the amount of extra pounds, you must consider some personal data:

  • Age — skin decade the metabolism slows significantly, it is a feature of every human being.
  • Gender — men have a metabolism much faster due to the difference in hormonal systems.
  • The initial weight.
  • The man's height in meters.
  • Physical activity.

Using these parameters is calculated the Body Mass Index formula: initial weight divided by height in meters squared. Dalia is determined by:

    Slimming diet
  • ideal weight and its difference with the current;
  • the duration of each period of dieting.

On various websites devoted to weight loss and a healthy lifestyle you can calculate this data in-line. Athlete with increased muscle mass, it is recommended to deal with this issue and specialists for individual counting.

General rules for all stages

Mandatory for effective weight loss the rules are as follows:

  1. Complete elimination of oils, fats of any origin, mayonnaise and other sauces from the store shelves.
  2. Methods of thermal action on the products in the cooking process — gentle: you can boil, bake, steamed, grill, non-stick coating.
  3. Basic salad dressing and vegetable dishes — lemon juice.
  4. It is compulsory daily consumption of oat bran. In addition, they are a great source of energy and substitute for flour, and they still clean the intestines hell toxins and normalize digestion. They can be used in pure form or as part of any food and pastries.
  5. The digestion of proteins is a laborious process for the gastrointestinal tract. It can facilitate daily use, simple clean water at least two liters. The camp is a good prevention of constipation, which may occur with this diet.
  6. Important — every day to make long walks. Is not less than half an hour. Pietro Dukan insists on the rejection of elevators and escalators that need to give preference to climbing the stairs.
  7. Denial of hell and sugar-containing products, alcohol, high carbohydrate fruits and sweet potatoes.

The rules are easy to read, but according to the reviews, difficult to implement. Nevertheless, they can be used, most importantly the right tune and make it through the first few weeks.

Attack — the first stage of the diet

In this phase, which lasts three hell is Zen you can eat only protein foods. This will be a perfect jolt to the body. To digest such food need to spend a lot of energy, so the metabolism starts to work hard. It is important not to forget about drinking water, which itself is considered a catalyst for metabolism. The list of products permitted for use has 72 points, the main ones are:

  • Lean meats: veal, beef, offal, chicken.
  • Chicken and quail eggs.
  • Any varieties of fish, all kinds of seafood.
  • Dairy products with minimal fat, low-fat cottage cheese.
  • Low-fat cheeses: cheese, tofu.

This step is the most difficult, but if we pass it, the weight loss is very likely to succeed. During this period, losing an average of hell three pounds.

The second phase – alternation

This phase weight loss system Dukan also called "Cruises". The diet of the 72 names of 28 protein filled vegetables. The main ones are:

  • Green vegetables: cucumbers, cabbage, zucchini, parsley.
  • Tomatoes.

The positive aspect of this period is the ability to create a menu based on personal taste preferences:

  • Combine protein and vegetables in one dish or meal.
  • Alternate the vegetable and protein meals in one day.
  • To arrange unloading of mono-days in any of the allowed foods.

Prerequisite — the alternation of protein and vegetable Zen about 2-3 times in 10 Zen.

Ideally at this stage is considered to be the loss of one kilogram per week.

Stagnation of weight on the alternation

During the "Cruise" may be stagnant, or so-called weight plateau when the diet strict runs, and pounds do not go away. The reasons for this are several:

  • Critical days in women.
  • Swelling due to the small amount of water consumed and large salt.
  • Adaptive reaction of the organism.

The solutions to the problem:

  • To wait the end of menstruation and observe the weight.
  • To increase the number of daily and drink clean water.
  • To try to reduce the amount of salt.
  • To arrange fasting protein or vegetables per day.

In any case, it is important not to break and continue to eat under the General rules of the diet and allowed foods list.

The stages of weight loss

The third stage – consolidation

Stage of "Consolidation" or fixing the result involves a gradual return Yes to the menu, which was so diet. The daily menu is introduced 100 grams of such products:

  • Cereals — rice, buckwheat, oatmeal.
  • Bread, preferably rye or whole grain.
  • Pasta — best — of durum wheat.
  • Potatoes — in small quantities, boiled, baked, but not fried.
  • Vegetable oils — flax, olive, grape seed, amaranth.
  • Fruits — except for the sweet: bananas, dates, grapes.
  • Sweets — preferably useful: natural marshmallow or marmalade, bitter chocolate, fruit jelly, jelly, various candy bars, or dried fruit. Definitely — 3 teaspoons of honey daily.
  • Every day — 3 tablespoons of oat bran in various dishes or not. In the second case, the optimal strategy is to use them for half an hour of eating, drinking normal water.

To determine the individual amount of Zen in the phase of consolidation, the number of lost informed pounds times 10. Definitely arrange a protein fasting day once a week. At this stage, manages to lose about 3-4 kg per month.

The fourth is to stabilize the weight

The fourth and last stage of the diet Ducane — it is, in fact, a way of life, which will not gain love by performing a few simple rules:

  1. The use of oatmeal with 3 tablespoons every day.
  2. Daily moderate exercise — walking, walking on steps, failure is a hell of a lift, and any feasible exercise.
  3. Every 7 Zen protein fasting day.

The basis of the diet remains low in vegetables and protein foods, everything else used in moderation.

What products can be used

List of foods allowed on the diet Pierre Ducane consists of 100 positions, 72 of them can be consumed in unlimited quantities:

  • Lean meat: beef (cuts of meat for steak, tongue, sirloin, kidney, liver, hind part of the carcass, roast beef), pastrami, rabbit, pork without the fat.
  • Poultry: any part of Turkey, chicken, dove, quail, offal.
  • Fish: fresh and frozen: halibut, flounder, salmon, salmon, Dorado, sea bass, blue whiting, sardines, mackerel, cod, hake.
  • All seafood, including crab meat.
  • Tofu cheese.
  • Oat votruba'. Zn.
  • Chicken and quail eggs.
  • Milk and low-fat dairy products such as cheese, cottage cheese, kefir, yogurt, milk.
  • Noodles in e plants gonyak of Sirtaki.
  • Greens, young onions, lemon juice.

The second phase of the diet allowed for consumption, another 28 names:

  • Cabbage: cabbage, broccoli, Brussels sprouts, sea, colored.
  • Legumes: peas, asparagus, green beans.
  • Vegetables of the Cucurbitaceae family: squash, zucchini, cucumber.
  • Nightshades: potatoes, eggplant, tomatoes.
  • Greens, spinach, radishes.

Starting with the third phase in moderation is allowed:

  • Oils: olive, amaranth, sunflower, Flaxseed, rapeseed. Starting with 5 grams per day in the second phase and to 30 with four.
  • Goji berries — 2 tablespoons.
  • Flax seeds and Chia with phase alternation of one tablespoon per day.
  • Crab sticks.
  • Tomato paste.
  • Bread, pasta.
  • Unsweetened fruit.

The list of allowed foods for each phase of the diet is constantly expanding. On the shelves you can find confectionery in Dukano.

What foods should not be consumed

In order for the diet yielded the desired result, you need to eliminate from the diet a number of products. But unlike the hell many systems of weight loss, experts-proponents of this method of losing weight take into account peculiarities of human psychology. If there is a strong desire to eat sugar, you are allowed to use a little bit of dark chocolate at once to avoid disruption in the future.

Forbidden foods on phase, "Attack":

  • Confectionery.
  • Bakery products.
  • A plate of vegetables
  • Cereals.
  • Legumes.
  • Potatoes.
  • All kinds of nuts and seeds.
  • Sugar, salt.
  • Store-bought sauces.
  • Pasta.
  • Fatty and processed cheeses.
  • Any oils, including butter.
  • Sausages.
  • Fatty pork and poultry.

Forbidden foods on phase "Cruise" — list are the same as those on the "Attack" except as permitted vegetables and fruits.

Prohibited products at the stage of "Consolidation" — the same, but solved cereals, pasta, bread and some sweets (candy, bitter chocolate) in small quantities.

In the phase of consolidation can be eaten in moderate amounts in all products, but it is recommended to follow a healthy balanced diet. It provides for denial of Ada products made with white flour, sugar, store-bought sauces, and sausages.

Sample menu for each day

The proposed approximate version of the daily diet for each stage:


Breakfast — low fat cottage cheese W oat bran.

Abed — boiled beef, 2 eggs.

Afternoon snack — yogurt.

Dinner — seafood cocktail.


Breakfast: scrambled eggs z eggs and milk 0% fat.

Abed: boiled chicken W steamed broccoli.

Afternoon snack: green Apple, yogurt.

Dinner: baked fish, lettuce or cabbage and cucumbers.


Breakfast: boiled eggs, cheese, orange.

Abed: a little buckwheat, vegetable stew, roasted Turkey meat.

Afternoon snack: yogurt.

Dinner: fish and vegetable soup.

The allowed foods list allows you to experiment and eat diverse.

Recipes for Dukan diet stages

For the first stage

Cottage cheese casserole for Breakfast. You will need: a briquette of low-fat cheese, 3 medium eggs, 3 tablespoons of oat bran, half a Cup of yogurt, a natural sweetener to taste.

Preparation: pour the bran with yogurt for 10 minutes, Dalia mix them W the other ingredients, bake in the oven for 20-25 minutes.

At this stage you can apply with Nutella on Ducane, next with diet jam (no sugar), honey, fruit.

Nutella on Dukane. You will need: low fat milk — 200 ml, skimmed milk powder — 4 tablespoons cocoa tablespoon sweetener to taste, with 2 to 4-th stage can honey.

For the second phase

The right dessert for dieting

Hash on Abed. Need: low-fat yogurt, 100 grams of boiled chicken breast or Turkey meat, 2 eggs, a big bunch of greens, cucumber.

Preparation: all solid ingredients are cut into small cubes, add to yogurt. Season with salt and pepper and liberally sprinkle with finely chopped greens.


The power supply system, developed by Pierre Dukan is not for everyone. It is necessary to consider and how to begin to adhere. Strictly prohibited weight loss this way:

  • People who suffer high blood pressure.
  • If you have any kidney disease.
  • In such liver diseases: cholecystitis or cholelithiasis.
  • Ulcers of the stomach or duodenum.
  • To children and adolescents.
  • At the planning stage of pregnancy, at the time of her lactation.
  • It is undesirable to follow the Dukan diet if you have diabetes, any kind of allergies, diseases of the digestive organs.

What results can be achieved?

Likely to lose weight during the "Attack". A week diet, typical of this period can be reset to 6 pounds, depending on the initial parameters. During the "Cruise" indicator is the average 1 kilo a week. Taking into account possible stagnation of the weight and individual characteristics this figure may vary in the range of 300-400 grams. During the "Consolidation" launched the mechanism of weight loss continues to work and every month it is possible to lose more than three pounds. The purpose of the period of "Stabilization" is to save the result.