Pierre Dukan is a French neurologist who became popular after developing a special diet system, thanks to which many managed to lose excess weight.The first to try it was a friend of the doctor, a businessman who struggled with obesity.After only one week of protein diet, he managed to lose 2.5 kg, and after 3 days - another 1.5 kg.Such a significant success marked the beginning of Dukan's career as a nutritionist.The advantage of such a diet is that there is no need to count calories and weigh meals.The recipes are simple and cheap, they are tasty, healthy and satisfying, and at the same time they provide the body with everything it needs.
General information and stages of the diet
The diet is aimed not only at weight loss, but also at maintaining the results when returning to normal food.The amount of food consumed and the frequency of meals are not important, because a person does not feel hungry during it, and therefore feels good physically.The menu is preferably composed of properly prepared protein foods that contain a minimum amount of carbohydrates.
In his method, the doctor offers 4 consecutive stages, each with its own characteristics and flow rules.The first 2 make it possible to remove extra pounds and normalize body weight, and stages 3 and 4 help consolidate weight loss.
The main products of Dukan diet:
- meat: chicken, rabbit, turkey, beef, lean bacon;
- fish dishes and seafood;
- quail and chicken eggs;
- low-fat milk, kefir, fresh cheese, yogurts without additives;
- tofu cheese.
The complete list consists of 72 foods that can be prepared in different ways.Dishes with spices and herbs are allowed, but it is allowed to consume only a little of both.The use of other products is strictly prohibited.It is also recommended to drink 1.5-3 liters of water per day, depending on your starting weight.
Attack phase
The fight against excess weight begins with an "attack" on the fat layer of the body.This phase focuses on the use of protein-rich foods.The "attack" phase allows the body to spend more energy and calories due to the complex structure of proteins, which require a lot of time and energy to digest.
A sample Raid menu for the day looks like this:
- Breakfast: protein omelette with low-fat milk, steamed fish, tea or coffee.
- Lunch: Poultry cooked with herbs.
- Afternoon snack: seafood and a piece of tofu cheese.
- Dinner: fish, plain yogurt or kefir.
The duration of the phase depends on the amount of weight that needs to be eliminated in order to normalize the mass:
- up to 5 kg - 1 day;
- 10 kg - 3 days;
- from 10 kg - 5 days;
- 20 or more kg - 5-7 days.
In this phase, it is important to adhere to all nutritional recommendations, not to use foreign products and to eat only what is allowed.
Cruise phase
At this stage, you can add another 28 types of vegetables to the 72 allowed protein products.In total, you can use 100 different components with the help of which you will lose weight quickly and without much effort.The "Cruise" phase is often called a "rotation" due to the fact that proteins and vegetables cannot be used on the same day.
Cucumbers, tomatoes, low-calorie vegetables with cheese, bran are allowed for use, but potatoes and other components rich in carbohydrates and starch should be excluded from the diet.You can prepare a variety of dishes without limits on the quantity and frequency of meals.For the entire period, you can lose 1 kg of weight in 7 days.The phase lasts until the person gets the necessary figure proportions and body weight.On average, the duration of the phase is 2-6 months.
"Consolidation" phase
During this period, the achieved results are consolidated and there is a gradual return to the previous diet.Rice, bread, pasta, potatoes and other starchy vegetables, fruit (except grapes and bananas), and sweets were added to the list of 100 products.It is necessary to consume 2-3 spoons of bran and 10 ml of honey every day.Once a week you must have a day of exclusively protein food.
Sample menu for the day in the "Consolidation" phase:
- breakfast:yogurt without additives or low-fat cottage cheese, boiled chicken, egg and tea.
- lunch:steamed hake, raw or stewed vegetables, tea.
- snack:fruit smoothie.
- dinner:soup with vegetables and grilled meat.
The duration of the phase depends on how much you managed to reset before it started:
- 5 kg - 50 days;
- 10 kg - 100 days.
It is important to remember that every 10 days you can lose another 1 kg of weight.In total, if before the "Consolidation" phase you managed to get rid of 10 kg of weight, then during its period you can lose the same amount.If you need more, the phase duration should be increased.
"Stabilization" phase
The last stage includes all products from the first.A comprehensive plan allows you to get rid of excess fat and maintain the gains from previous phases.
At this stage, three main points are taken into account:
- Follow a protein diet once a week.
- Use 3 tbsp.l.bran.
- Be physically active, at least walk a lot.
Sample menu for the day in the "Stabilization" phase:
- breakfast:plain yogurt, 200 g of ham, coffee or tea.
- lunch:protein-based snack - crab sticks (surimi), pate, salmon, yogurt or hard cheese.
- dinner:200 g of boiled meat, green tea and hard cheese.
While following the diet, it is recommended to rest a lot, sleep about 8 hours a day, do light exercises or go to the pool regularly.
Dukan food recipes
According to the doctor's elaborate system, you must eat real food and cook food without excess fat.With recipes for the Dukan diet, you can create a menu for every day and week.All dishes are easy to prepare: meat, fish and vegetables can be baked, boiled or steamed in a slow cooker.
If there is not enough time, dishes can be prepared several days in advance, proportionally increasing the portions of cooking meat, fish or soup.Be sure to follow a diet, eat food at the same time every day.Breakfast, lunch and dinner are the main meals, but if you feel hungry, then a light snack with a salad or dessert is acceptable.
Soups
When following a diet, it is important not to forget about liquid food - the basis of any diet.It is necessary to prepare soups on the Dukan diet without the use of potatoes and other starchy foods.The first dishes must contain the main component - meat or fish, as well as herbs, a small amount of salt and other permitted ingredients.
Potatoes, legumes and other vegetables with a lot of starch are not added to the soup because of the high amount of carbohydrates.All dishes turn out tasty and light, and the cooking process is quick.
Okroshka
Ingredients:
- 1 liter of low-fat kefir;
- 200 g of boiled chicken breast;
- 1 egg;
- greens and salt - to taste.
Cooking method:
Finely chop the egg and greens.Pour all the components with 1 liter of kefir, salt and pepper.
Tuna soup
Ingredients:
- 1.5 tbsp.l oat bran;
- canned tuna in its own juice;
- whipped whites of 3 eggs;
- greens, bay leaves and parsley - to taste.
Cooking method:
- Pour 1 liter of water into the pan, boil and add the bran.Cook until it swells.
- Put the tuna in the boiling mixture, stirring, add the beaten egg whites.
- Add salt, pepper, bay leaf and herbs.
- Cook for a quarter of an hour.Serve with finely chopped herbs.
Vegetable soup with chicken
Ingredients:
- 150 g of cabbage;
- 150 g of cauliflower;
- 150 g of fresh mushrooms;
- half a pepper;
- 200 g of chicken breast.
Cooking method:
- Finely chop the cabbage and put it in boiling water.Cook for 7 minutes.
- Divide the cauliflower into florets, add them and cook for the same amount of time.
- Chop the mushrooms and fry them in a pan with chopped pepper.
- Remove the cabbage and cool;leave the soup alone.
- Blend the cabbage and some broth in a blender and make a puree.
- Add more broth to thin the soup.
- Cut into small pieces and mix all the ingredients, then heat the soup on the fire.
Snacks and salads
These dishes are great for satisfying hunger both before and after lunch.They usually contain meat, vegetables and diet-approved sauces.
Such dishes are prepared quickly: often it is only necessary to chop the ingredients, season with sauce or olive oil and sprinkle with salt and pepper.
Salted cheese for breakfast
Ingredients:
- 1 kg of low-fat cottage cheese;
- 1 tsp.soda;
- 6 tbsp.l.skimmed milk;
- 2 eggs;
- salt, spices, herbs - to taste.
Cooking method:
- Mix all the ingredients well with a whisk.
- Place in a water bath and stir until smooth.
- Place in silicone molds and put in the fridge.
French ratatouille (slow cooker)
Ingredients:
- 1 onion;
- eggplant;
- paprika (red);
- tomatoes;
- cucumber;
- Zucchini;
- clove of garlic;
- salt and pepper to taste.
Cooking method:
- Cut all products into thin rings.
- Place them in the multicooker bowl and cook on the "Gurilo" program for 40 minutes.
- A quarter of an hour before the end of the program, salt the dish and add garlic.
Salad "Sea Temptation"
Ingredients:
- 200 g of crab sticks;
- 200 g of boiled or canned squid;
- 3 eggs;
- 2 tbsp.l.red caviar;
- Dukan mayonnaise.
Cooking method:
- Boil and cool the eggs.
- Cut the squid into thin circles, chopsticks into strips, and dice the eggs.
- Mix all ingredients with caviar and season with mayonnaise.
Other courses
These ingredients are ideal for feeling full.Many people complain that they can't get enough of soup, so having a second course after the soup will keep you full and not hungry.
Such components can include self-made savory scones, rolls, mushrooms, meat and even chips.
carrot cake
Ingredients for the dough:
- 200 g of carrots, grated on a fine grater;
- 8 tbsp.l.oat bran;
- 4 tbsp.l.wheat bran;
- 8 tbsp.l.low-fat dry milk;
- 20 g of baking powder;
- 300 ml low-fat kefir;
- 2 tbsp.l.orange peel;
- zest of 1 lemon.
Ingredients for the cream:
- 700 g of low-fat soft cottage cheese;
- 4 tbsp.l.powdered milk;
- a packet of vanillin;
- juice of 1 lemon.
Preparation:
- Mix all the dry ingredients for the cakes and add everything else.
- Place in a silicone baking dish.
- Microwave at 800 W for 12 minutes.
- Cool and cut into 4 layers.The inside of the cake may be wet.
- Mix all the ingredients for the cream well and whisk.
- Cover the cakes with cream, decorate the top with a crust.
- Leave in the fridge overnight to absorb.
Flaxseed chips
Components:
- 1 tbsp.l.linseed;
- 1 tbsp.l.Chia seeds;
- 1 tbsp.l.wheat bran;
- a little salt;
- cardamom, cumin, anise and other spices to taste.
Cooking method:
- Pour half a cup of boiling water over the chia seeds and leave for half an hour.
- Add flax seeds, bran, spices and salt;mix everything well.
- Form thin scones and place them on a baking sheet in the oven.
- Bake for 20 minutes at 200 degrees.
Christmas pumpkin cake
Ingredients (for the dough):
- 4 tbsp.l.oat bran;
- 2 tbsp.l.wheat bran;
- 4 tbsp.l.fresh cheese;
- 2 eggs;
- baking powder for dough;
- vanillin;
- cardamom, cinnamon and ginger.
Ingredients (for jam):
- 800 g of pumpkin;
- zest of 1 lemon;
- 100 ml of lemon juice;
- sweetener to taste.
Cooking method:
- Prepare the pumpkin jam: grate the raw pumpkin and simmer covered.If the pumpkin is dry, you can add a little water.
- Halfway through the process, add lemon juice, zest and sweetener.
- Continue to simmer over low heat until fully cooked.
- Mix the ingredients for the base and let it boil for a while.
- Place the crust on parchment and bake in an oven heated to 200 degrees for 20 minutes.
- Remove the base, spread with jam and put in the oven for another 10 minutes.
- Cool, cut into 4 parts and shape the cake.
Dressing sauces
Sauces are necessary for seasoning salads and appetizers.You cannot use purchased mayonnaise, yogurt or mushroom dressing due to the improper combination of components in it, high calorie content and the content of additives and flavors.
You can easily prepare the sauce at home by following the recipe step by step.The preparation process takes about half an hour and does not require special ingredients or kitchen machines.
Mayonnaise according to Dukan
Ingredients:
- 3 eggs;
- 1 tsp.vinegar;
- 2 tsp.mustard;
- 75 ml of paraffin oil;
- salt and spices.
Cooking method:
- Boil the eggs, peel them and cool them to room temperature.
- Separate the yolk, add salt, pepper, mustard and vinegar.
- Mix and leave for 5 minutes, then beat with a mixer for 60 seconds while gradually adding oil.
- After a minute, increase the pace, continuing to pour in the oil.
- Beat until you get a thick white mass.
Teriyaki sauce
Ingredients:
- 100 ml of soy sauce;
- 70 g of sweetener;
- 2 cloves of garlic;
- 3 tsp.corn starch;
- 50 ml of water;
- 1 tbsp.l.wine vinegar;
- 1 tsp.ginger
Cooking method:
- Peel the ginger and garlic well.
- Dissolve starch in water;add the rest of the ingredients there.
- Reduce the heat and after boiling, cook for 5 minutes.
- The sauce will be thin at first, but will thicken a bit as it cools.