Reduslim Official website
Share this

Dukan diet: features, phases and recipes

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 was struggling with obesity.After only a week of protein nutrition, he managed to lose 2.5 kg, and after 3 days - another 1.5 kg.Such significant success marked the beginning of Dukan's career as a nutritionist.The advantage of such nutrition is that there is no need to count calories and weigh dishes.The recipes are simple and inexpensive, they themselves are tasty, healthy and satisfying, and also provide the body with everything it needs.

General information and phases of the diet

Nutrition is aimed not only at losing weight, but also at maintaining results when returning to normal food.The amount of food consumed and the frequency of meals does not matter, since a person does not feel hungry during it, and therefore physically feels good.The menu is preferably composed of properly prepared protein foods containing a minimum amount of carbohydrates.

In his method, the doctor offers 4 sequential stages, each with its own characteristics and flow rules.The first 2 make it possible to remove excess weight and normalize body weight, and phases 3 and 4 help to consolidate weight loss.

The main products of the Dukan diet:

  • meat: chicken, rabbit, turkey, beef, low-fat bacon;
  • fish dishes and seafood;
  • quail and chicken eggs;
  • low-fat milk, kefir, cottage cheese, yogurts without additives;
  • tofu cheese.

The full list consists of 72 foods that can be prepared in different ways.Dishes with seasonings and herbs are allowed, but it is permissible to consume only a little of both.The use of other products is strictly prohibited.It is also recommended to use 1.5-3 liters of water per day, depending on your initial weight.

Attack phase

The fight against excess weight begins with an “attack” on the fat layer of the body.This stage is aimed at using protein-rich foods.The “Attack” phase allows the body to expend more energy and calories due to the complex structure of proteins, which require a lot of time and energy to digest.

A sample "Attack" menu for the day looks like this:

  1. Breakfast: protein omelet with low-fat milk, steamed fish, tea or coffee.
  2. Dinner: Poultry cooked with herbs.
  3. Afternoon snack: seafood and a piece of tofu cheese.
  4. Dinner: fish, plain yogurt or kefir.

The duration of the stage depends on the amount of weight that needs to be eliminated 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.

At this stage, it is important to adhere to all nutritional recommendations, not to use foreign products, and eat only what is allowed.

Cruise phase

At this stage, you can add another 28 types of vegetables to the 72 permitted protein products.In total, you can use 100 different components, with the help of which you will lose weight quickly and without significant effort.The "Cruise" phase is often called "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 different dishes without restrictions on the quantity and frequency of meals.Over the entire period, you can lose 1 kg of weight in 7 days.The stage lasts until the person receives the required proportions of the figure and body weight.On average, the duration of the phase is 2-6 months.

Phase "Consolidation"

During this period, the results obtained are consolidated and a gradual return to the previous diet takes place.Rice, bread, pasta, potatoes and other starchy vegetables, fruits (except grapes and bananas), and sweets are added to the list of 100 products.Every day you need to consume 2-3 tablespoons of bran and 10 ml of honey.Once a week you need to have a day of exclusively protein foods.

Sample menu for the day in the "Consolidation" phase:

  1. Breakfast:yogurt without additives or low-fat cottage cheese, boiled chicken, egg and tea.
  2. Dinner:steamed hake, raw or stewed vegetables, tea.
  3. Snack:fruit smoothie.
  4. 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 duration of the stage should be increased.

Phase "Stabilization"

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 stages.

In this phase, three main points are taken into account:

  • Follow a protein diet once a week.
  • Use 3 tbsp.l.bran.
  • Be physically active, at least walking a lot.

Sample menu for the day in the "Stabilization" phase:

  1. Breakfast:plain yogurt, 200 g ham, coffee or tea.
  2. Dinner:protein-based snack - crab sticks (surimi), pate, salmon, yogurt or hard cheese.
  3. Dinner:200 g of boiled meat, green tea and hard cheese.

While following the diet, it is recommended to get plenty of rest, sleep about 8 hours a day, and do light exercise or go to the pool regularly.

Dukan food recipes

According to the doctor’s developed system, you need to eat the right foods and cook food without excess fat.With recipes for the Dukan diet, you can create a menu for both 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, eating food at the same time every day.Breakfast, lunch and dinner are the main meals, but if you feel hungry, then it is acceptable to have a light snack with a salad or dessert.

Soups

When following a diet, it is important not to forget about liquid food - the basis of every diet.It is necessary to prepare soups on the Dukan diet without using potatoes and other starchy foods.First courses 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 due to the high amount of carbohydrates.All dishes turn out tasty and light, and the cooking process is quick.

Okroshka

how to cook okroshka on the Dukan diet

Ingredients:

  • 1 liter of low-fat kefir;
  • 200 g boiled chicken breast;
  • 1 egg;
  • greens and salt - to taste.

Cooking method:

Finely chop the egg and greens.Pour 1 liter of kefir over all components, add salt and pepper.

Tuna soup

soup recipes for the Dukan diet

Ingredients:

  • 1.5 tbsp.l oat bran;
  • canned tuna in its own juice;
  • beaten whites of 3 eggs;
  • greens, bay leaf and parsley - to taste.

Cooking method:

  1. Pour 1 liter of water into a saucepan, bring to a boil and add bran.Cook until they swell.
  2. Place the tuna into the boiling mixture, stirring, add the beaten egg whites.
  3. Salt, pepper, add bay leaf and herbs.
  4. Cook for a quarter of an hour.Serve with finely chopped herbs.

Vegetable soup with chicken

preparing vegetable soup with chicken for the Dukan diet

Ingredients:

  • 150 g cabbage;
  • 150 g cauliflower;
  • 150 g fresh mushrooms;
  • half a bell pepper;
  • 200 g chicken breast.

Cooking method:

  1. Finely chop the cabbage and place it in boiling water.Cook for 7 minutes.
  2. Divide the cauliflower into florets, add them there and cook for the same amount of time.
  3. Chop the mushrooms and fry in a frying pan with chopped pepper.
  4. Remove cabbage and cool;leave the broth itself.
  5. In a blender, mix the cabbage and a little broth, making a puree.
  6. Add more broth to thin the soup.
  7. Cut into small pieces and mix all the ingredients, then heat the soup over the fire.

Snacks and salads

These dishes are great for satisfying hunger both before and after lunch.They usually contain meat, vegetables and sauces approved for the diet.

Such dishes are prepared quickly: often you only need to chop the ingredients, season with sauce or olive oil, and sprinkle with salt and pepper.

Salty cheese for breakfast

salted cheese as a breakfast option on the Dukan diet

Ingredients:

  • 1 kg low-fat cottage cheese;
  • 1 tsp.soda;
  • 6 tbsp.l.skim milk;
  • 2 eggs;
  • salt, seasonings, herbs - to taste.

Cooking method:

  1. Mix all ingredients thoroughly using a whisk.
  2. Place in a water bath and stir until smooth.
  3. Place in silicone molds and place in the refrigerator.

French ratatouille (in a slow cooker)

preparing ratatouille for the Dukan diet

Ingredients:

  • 1 onion;
  • eggplant;
  • bell pepper (red);
  • tomato;
  • cucumber;
  • zucchini;
  • garlic clove;
  • salt and pepper to taste.

Cooking method:

  1. Cut all products into thin rings.
  2. Place them in the multicooker bowl and cook according to the “Stew” program for 40 minutes.
  3. A quarter of an hour before the end of the program, salt the dish and add garlic.

Salad "Sea temptation"

salad recipe for the Dukan diet

Ingredients:

  • 200 g crab sticks;
  • 200 g boiled or canned squid;
  • 3 eggs;
  • 2 tbsp.l.red caviar;
  • Dukan mayonnaise.

Cooking method:

  1. Boil and cool the eggs.
  2. Cut the squid into thin circles, the sticks into strips, and the eggs into cubes.
  3. Mix all ingredients with caviar and season with mayonnaise.

Second 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 soup will allow you to be full and not feel hungry.

Such components can include self-prepared salty cakes, cabbage rolls, mushrooms, meat and even chips.

carrot cake

How to make carrot cake for the Dukan diet

Ingredients for the dough:

  • 200 g carrots, grated on a fine grater;
  • 8 tbsp.l.oat bran;
  • 4 tbsp.l.wheat bran;
  • 8 tbsp.l.dry low-fat milk;
  • 20 g baking powder;
  • 300 ml low-fat kefir;
  • 2 tbsp.l.orange zest;
  • zest of 1 lemon.

Ingredients for cream:

  • 700 g low-fat soft cottage cheese;
  • 4 tbsp.l.milk powder;
  • a packet of vanillin;
  • juice of 1 lemon.

Preparation:

  1. Mix all the dry ingredients for the cakes and add everything else.
  2. Place in a silicone baking dish.
  3. Microwave at 800 W for 12 minutes.
  4. Cool and cut into 4 layers.The inside of the cakes may be wet.
  5. Mix all the ingredients for the cream, thoroughly and whisk.
  6. Spread the cakes with cream, decorate the top with zest.
  7. Leave in the refrigerator overnight to soak.

Flax seed chips

method for preparing flax chips for the Dukan diet

Components:

  • 1 tbsp.l.flax seeds;
  • 1 tbsp.l.Chia seeds;
  • 1 tbsp.l.wheat bran;
  • a little salt;
  • cardamom, cumin, anise and other spices to taste.

Cooking method:

  1. Pour half a cup of boiling water over the Chia seeds and leave for half an hour.
  2. Add flax seeds, bran, spices and salt;mix everything thoroughly.
  3. Form thin cakes and place them on a baking sheet in the oven.
  4. Bake for 20 minutes at 200 degrees.

Christmas cake with pumpkin

how to make pumpkin cake on the dukan diet

Ingredients (for dough):

  • 4 tbsp.l.oat bran;
  • 2 tbsp.l.wheat bran;
  • 4 tbsp.l.cottage cheese;
  • 2 eggs;
  • baking powder for dough;
  • vanillin;
  • cardamom, cinnamon and ginger.

Ingredients (for jam):

  • 800 g pumpkin;
  • zest of 1 lemon;
  • 100 ml lemon juice;
  • sweetener to taste.

Cooking method:

  1. Prepare pumpkin jam: grate raw pumpkin and simmer covered.If the pumpkin is dry, you can add a little water.
  2. Halfway through the process, add lemon juice, zest and sweetener.
  3. Continue simmering over low heat until fully cooked.
  4. Mix the ingredients for the base and let it brew for a while.
  5. Place the crust on parchment and bake in the oven at 200 degrees for 20 minutes.
  6. Remove the base, spread the jam and place in the oven for another 10 minutes.
  7. Cool, cut into 4 parts and form into a cake.

Sauces for dressing

Sauces are necessary for dressing salads and appetizers.You cannot use store-bought mayonnaise, yogurt, or mushroom dressing due to the incorrect combination of components in it, its high calorie content, and the content of flavoring additives and aromas.

You can simply 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

Dukan mayonnaise recipe

Ingredients:

  • 3 eggs;
  • 1 tsp.vinegar;
  • 2 tsp.mustard;
  • 75 ml paraffin oil;
  • salt and spices.

Cooking method:

  1. Boil the eggs, peel them and cool to room temperature.
  2. Separate the yolks, add salt, pepper, mustard and vinegar.
  3. Stir and leave for 5 minutes, then beat with a mixer for 60 seconds, gradually adding oil.
  4. After a minute, speed up the pace, continuing to pour in the oil.
  5. Beat until you get a thick white mass.

Teriyaki sauce

Teriyaki sauce recipe for the Dukan Diet

Ingredients:

  • 100 ml soy sauce;
  • 70 g sweetener;
  • 2 cloves of garlic;
  • 3 tsp.corn starch;
  • 50 ml water;
  • 1 tbsp.l.wine vinegar;
  • 1 tsp.ginger

Cooking method:

  1. Thoroughly peel the ginger and garlic.
  2. Stir starch in water;add the rest of the ingredients there.
  3. Set the heat to low, and after boiling, cook for 5 minutes.
  4. The sauce will be thin at first, but will thicken slightly as it cools.