Dukan diet detailed menu and recipes. “Attack” phase - recipes according to Dukan and useful tips for losing weight. The diet consists of four phases

The Dukan diet is mega popular. More and more people trust her to lose their extra pounds. And not in vain: after all, already at the first stage of the diet - Attack - you can get rid of from 5-6 kilograms fat ballast. How to do it? It’s very simple – read and remember!

The first phase is the shortest, but the overall result largely depends on the success of its completion. It is in the Attack stage, which is discussed in the article, that the trigger for Dukan weight loss is contained.

Description of the Attack phase

Protein and nothing else - that’s the main thing principle Attacks. No carbohydrates and fats, etc. Proteins in their pure form, in various culinary forms and combinations. Of course, such a monotonous and rather heavy diet cannot last too long - so as not to cause irreparable damage to health.

Therefore, the Attack is swift and short - maximum 10 days(for those whose excess weight is 30 kg or more). It will take about a week for those who want to lose 20-30 kg. And excess weight in the region of 10-20 kg will require 5 days in attack mode. Those who carry up to 10 unnecessary kilograms need to survive only 3 days on “pure” proteins.

Weight loss after the attack will be up to 6 kg– everything depends on the initial completeness. An encouraging result should not serve as an incentive to increase the duration of this phase - this simply can be dangerous to health.

Diet plan

Proteins are the basis of the diet during the Attack phase. But protein is a flexible concept. Dukan himself, in his book “I Can’t Lose Weight,” described 72 types of foods allowed at the Attack stage of his diet. First of all this:

• Meat and poultry (beef, veal, rabbit, chicken, etc.). One “but” - the meat should be lean. Therefore, it is necessary to remove the skin from the bird, and it is better not to eat pork and lamb at all.
• Meat by-products (kidneys, tongue) and meat products (low-fat ham).
• (any fresh or smoked) and canned fish (without oil).
• Seafood (crustaceans and molluscs).
• (whites without restrictions, yolks limit to 1-2 per day, and even less if you have high cholesterol).
• low fat and unsweetened. Everything is allowed except regular cheese (processed and curd cheese are allowed).

The Dukan Diet pays great attention to fluid intake. You can drink anything non-alcoholic, unsweetened and non-carbonated. cannot be used. Dukan himself recommended plain water decoction and All of the above products are allowed to be consumed no limits.

Sample menu for the Attack stage for the week

Main rules, which you need to rely on when creating a menu:

• Drink plenty of fluids – 2 liters a day or more.
• Bran – several tablespoons daily.
• Choose a cooking method that requires the minimum amount. And even better - without it at all.
• The diet should contain only permitted foods! And no concessions!
• Salt, spices and sweetener - to a minimum. Just to slightly dilute the bland taste of the dishes.

Day	Menu
First	Breakfast: egg and milk omelet, tea or coffee. Dinner: Ducan chicken soup, mint tea with. Afternoon snack: steamed cheesecakes with milk. Dinner: baked mackerel, .
Second	Breakfast: porridge made with milk, or coffee. Dinner: minced meat chops, . Afternoon snack: oat bran muffins, Goji berry decoction. Dinner: turkey meatballs baked in the oven with herbs, drinking.
Third	Breakfast: boiled eggs, tea or coffee. Dinner: chicken nuggets in oat bran, . Afternoon snack: lemon pie, drinking yogurt. Dinner: omelette roll with red fish, herbal tea.
Fourth	Breakfast: sandwich made from bran flatbread and ham, tea or coffee. Dinner: salmon soup with boiled eggs and mint tea with ginger. Afternoon snack: dessert of whipped egg whites with lemon juice and sweetener, tea. Dinner: fish salad, broth.
Fifth	Breakfast: meat chips, tea or coffee. Dinner: chicken baked in the oven with salt, green tea. Afternoon snack: Dukan pancakes made from bran, milk and eggs, kefir. Dinner: fish pie, ginger drink.
Sixth	Breakfast: scrambled eggs and ham, tea or coffee. Dinner: beef steaks, lemon balm tea. Afternoon snack: bran cookies, drinking yogurt. Dinner: omelette with onions and shrimp, green tea.
Seventh	Breakfast: steamed omelette with herbs and tea or coffee. Dinner: Grilled chicken breast, chamomile-mint tea. Afternoon snack: vanilla porridge with bran, milk. Dinner: meat pie, kefir.

Dukan Diet Recipes for Attack

Fans of the Dukan diet have come up with and tested a huge number of recipes for dishes that are ideal for the Protein Attack menu. Here are just a few of them.

Chops “Tender”

You will need half a kilo of minced lean meat, 2 eggs and bran (2 tbsp).

Season the minced meat with spices and add a little salt, beat it and form it into small flattened cakes. Dip the resulting preparations alternately in bran and beaten eggs, fry in a frying pan with a small amount of vegetable oil or grill. Alternatively, cook using the “Baking” mode in a multicooker.

Chicken soup

Prepare one chicken breast fillet (cut into cubes), 30 g of natural soy sauce, raw egg, herbs.

Boil water in a saucepan and add poultry fillet and soy sauce to it. Cook until the meat is done. Then pour the beaten egg into the boiling water in a thin stream with constant stirring. After this, turn off the heat and pour the greens into the pan. Let it brew for half an hour.

Fish salad

Boil a small amount of red fish (200 g salmon or trout) and 2. Cut the cooled fish and eggs, add herbs to taste and 5-6 crab sticks. It is advisable not to add salt, but if you really can’t bear to eat a bland salad, you can salt the fish when boiling it.

Omelet roll

Prepare an omelet from a glass of milk (skimmed), one egg and 2 tbsp. oat bran. Bake it on both sides, then cool. The resulting omelette pancake can be filled with any meat or fish filling: boiled chopped meat, red fish, herbs, boiled eggs, ham. Can be served with Dukan mayonnaise sauce. It turns out to be a very satisfying dish.

Pie with filling

The dough is prepared from 2 eggs, 6 tablespoons of bran, ¾ cup of kefir, a packet of instant yeast, salt and spices to taste. All ingredients are mixed well. Leave the resulting dough in a warm place for an hour to rise. To make the dough more fluffy and tastier, you can add baking powder and sweetener - half a teaspoon each.

This pie can be prepared either “empty” or with filling – fish, meat. In any case, the suitable dough is poured into a baking dish (preferably silicone) and sent to the oven. The filling is laid out on top of the dough. Bake until golden brown, let cool.

It may seem to many that the Attack and Use stage dessert dishes- incompatible. This is wrong. From permitted products, you can prepare a lot of desserts that will enrich and diversify the menu of those who are losing weight.

Steam cheesecakes

Mix the dough from 2 eggs, a pack of low-fat cottage cheese, 2-3 tablespoons of ground bran. Add salt and sweetener to taste. To make cheesecakes more flavorful, use vanilla. Place the resulting mass in silicone molds and steam in a slow cooker or double boiler for about 40 minutes. You can put the same dough into muffin tins (be sure to line the molds with baking paper) and bake in the oven - you will get amazing curd muffins.

We have 3 fat kids in our family: me, mom and dad. At a family council, we decided to go on the Dukan diet together. The first stage - Attack - was quite easy for us, although we spent more than a week on it. The dishes are varied and very filling. There wasn't enough sweets, but we learned to live without sweets. As a result, between the three of us we lost 14 kg. Very pleased. We're going to continue.

Tatiana

During the Attack, my stomach hurt very much. I even wanted to quit the diet, but then I read that this often happens because of too much meat and not chewing it thoroughly enough. On a special forum, I was advised to prepare jelly from flaxseed in the morning and drink plenty of water, and eat meat in the form of minced meat. And everything passed. 10 days of Attack – minus 6 kg. I never thought this was possible.

Irina

What did I learn after the Attack? That protein diets are not my thing at all! Somehow I stayed at this stage for 5 days and lost only 1.5 kg. I hope things will get more fun from here on out – at least I’ll be able to eat vegetables.

Alesya

Many of those who have tried the Dukan diet admit that the first phase was the hardest. Those who passed the Attack test with honor have invented a lot of tricks and secrets that make it easy to withstand the “protein madness.” How did you manage or are you managing to overcome the difficulties that arise at this stage? And are there any difficulties at all? Write in the comments!

Good day.

Since our main direction is weight loss, I thought it would be nice to consider the most popular weight loss systems that exist today. I'm not talking about or diet, which are more related to folk methods of losing weight than to real weight loss systems.

At the same time, I do not pretend to be an expert conducting a deep, comprehensive analysis. I want to make points such as:

• the basic principle of how weight loss occurs
• list of approved products (if any) and their availability
• the presence of a stage of maintaining the achieved result (I generally consider this point to be the most important)
• contraindications, disadvantages and potential harm to the body (if any)

And I’ll start with the Dukan diet, which is closest in spirit to the diet that I personally consider the most comfortable and effective in the conditions of our reality. First, I will describe its basic rules, and then I will try to analyze them from a physiological point of view.

Dukan protein diet

The Dukan diet, as you can easily guess from the name, was developed by the French doctor Pierre Dukan. According to the author, he began developing it back in 1975, and it gained popularity in 2000, after the release of the first book: “I Can’t Lose Weight.” In it, the then little-known doctor clearly explained why most diets are ineffective and described the basic principles of his diet.

Since then, it has become a reference book not only for ordinary people, but also for movie and show business stars.

Basic principles of the Dukan diet

• It is useless to fight excess weight by trying to limit calorie intake. Even if you succeed in this at the initial stage, this trick will not work for a long time. Sooner or later, you will “go back” to your usual menu and you will return to where you once started.
• There is no need to limit yourself in products. In the Dukan system, there are 100 approved foods that you can eat and still continue to lose weight. This list includes meat, vegetables and dairy products, so the diet will not be boring or varied. At the same time, you do not need to count calories or eat strictly on time. You eat when you want and as much as you want.
• In order for the system to work, you must strictly adhere to only those products that are marked on the list.
• You can't do without bran. Oat bran is a key element in the Dukan diet. They should be present in the diet daily. The author considers them as confident assistants in weight loss, as they perform several tasks. They provide quick saturation: bran is hygroscopic and absorbs water in a volume twenty times its own. Eat just one and a half tablespoons of the product, drink a glass of water, and your stomach will already have three hundred grams of nutritional mass that will not allow you to feel hungry. Once in the intestines, they reduce the absorption of sugars and clean out toxins from it, take away undigested food particles, thereby reducing the overall calorie content of the diet.
• Physical activity is important! A nutritionist is not telling you to leave your favorite couch and spend hours in the gym. But without physical activity it will be extremely difficult to achieve the expected result. There is a high probability that you will reach the “critical point of unburned kilograms”, which is difficult to overcome. This reduces motivation and forces you to give up a healthy diet.

Ducan's diet. Menu for every day

This diet means that you need to go through several stages on the way to your ideal weight. There are 4 phases in total, each of which has its own goals, features and set of products.

Stage 1. Attack Phase

Before you start a diet, you need to know your ideal weight to strive for. There are special complex formulas, but in fact, they all boil down to a simple and long-familiar figure: for men - height minus 100, for women - height minus 110. So, if my height is 175 cm, then my ideal weight should be 75 kg . I'm a man.

Start of weight loss, lasts up to 7 days. Some people think that most weight loss occurs at this stage. This is wrong! This phase is needed in order to deprive the body of carbohydrates to the maximum, but safely, so that it switches to the mode of fat oxidation as an energy source. At this stage you can lose 1-4 kg, depending on your starting weight.

The maximum duration of this stage varies depending on how much excess weight you have:

• up to 5 kg duration 3 days
• up to 10 kg duration 4 days
• up to 20 kg duration 5 days
• up to 30 kg duration 6 days
• more than 30 kg duration 7 days

Menu for each day of the Attack phase

The attack phase menu is quite varied. At this stage, you will become familiar with the main list of permitted products. It contains seventy-two ingredients of animal origin.

• Meat. Beef tenderloin and lean fillet, roast beef, steak, escalope. It is allowed to eat rabbit meat and beef by-products: tongue, kidneys, liver. Chicken, turkey and pork can be consumed in the form of lean ham. The diet may include chicken liver, as well as lean poultry meat: quail, pigeon, guinea fowl, ostrich, cockerel.
• Fish. Fatty fish can also be consumed, since the composition of its fat is radically different from that of the animal. Include mackerel, cod, hake, saury, herring, flounder, blue whiting, halibut, and sea bream in your diet. Eat both small fish, such as sprat or sardine, and large river or sea fish: burbot, catfish, mullet, pike, trout, carp, sturgeon, tuna, salmon.
• Seafood. Eat crab meat, squid, and shrimp without restrictions. Include scallops, whelks, oysters, mussels, crayfish, lobsters, lobsters, and cuttlefish in your diet.
• Eggs. Eat up to two chicken or quail eggs daily. With high cholesterol, the number of yolks per week should be up to four.
• Dairy. Homemade dairy products with high fat content are excluded. Your diet can only include completely skim milk, kefir, yogurt, cottage cheese, and curd cheeses.

Attack. Approximate menu for a week (7 days)

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Omelet with meat, coffee	Cod fish soup, bran bread	Curd	Meat baked in foil, green tea
2	Whole cottage cheese, bran bread	Meat soup with quail eggs	Low-fat yogurt	Fish stewed in its own juice
3	Scrambled eggs, herring or salmon, lightly salted, coffee	Meat cutlets without adding onions and bread, yogurt	Kefir	Boiled squid
4	Crispbread with bran and melted cheese, strong tea	Soup with fish pieces	Cottage cheese casserole, tea	Baked chicken fillet, kefir
5	Boiled eggs, kefir	Fish cutlets without onions and bread, yogurt	Milk, bran bread	Beef tenderloin stew, tea
6	Scrambled eggs, coffee	Meat soup with meatballs	Yogurt, oat bran	Stewed mussels, tea
7	Whole cottage cheese, coffee	Soup with fish pieces, yogurt	Cottage cheese casserole, kefir	Meat cutlets, yogurt

All the dishes indicated on the menu for the week contain practically no carbohydrates and, in fact, there is no difference at what time and in what order you will eat them. Therefore, you can safely change breakfasts, lunches and dinners at your own discretion.

Don't forget about oat bran. Consume one and a half tablespoons of the product per day with plenty of water. This can be either a snack or a replacement for one of the meals.

Stage 2. Alternation Phase (Cruise)

This is the main stage of weight loss on the Dukan diet. During this period, the diet includes 28 types of vegetables and herbs rich in fiber and it ceases to be purely protein. In theory, you should stay at this stage until you reach your ideal weight.

Introduce seasonal vegetables into your diet: cucumbers and tomatoes, eggplants and zucchini, all types of cabbage, beets and carrots. Consume all types of onions, mushrooms, celery and asparagus. Healthy and tasty greens: spinach, sorrel, lettuce, cilantro, dill, parsley, green onions.

At this stage, it is necessary to alternate days when the menu contains vegetables with purely protein days.

The rotation schedule depends on how many kilograms you need to lose.

• up to 10kg – 1/1
• up to 20kg – 3/3
• 30kg or more – 5/5

Alternation. Menu for the week

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Omelet, bran bread, coffee	Soup with meatballs, chopped vegetables	Curd mass, tea	Meat baked in foil, vegetable salad, green tea
2	Whole cottage cheese, yogurt	Fish soup with fillet pieces	Bran bread, lightly salted fish, tea	Boiled meat, kefir
3	Cottage cheese casserole, coffee	Mixed meat soup	Kefir, bran bread	Poultry fillet cutlets, vegetable salad
4	Scrambled eggs with meat	Soup with fish pieces	Cottage cheese casserole, tea	Baked fish fillet, kefir
5	Boiled eggs, lightly salted fish, coffee	Meat cutlets, vegetable salad, yogurt	Kefir, bran	Stewed squid, vegetables, tea
6	Cheesecakes, coffee	Fish soup with fillet pieces	Boiled mussels, yogurt	Baked meat
7		Meatball soup, vegetable salad, yogurt	Cottage cheese casserole, kefir	Stew made from chicken and vegetables

Table of 100 products of the Attack and Alternation phases

72 animal products: from the attack stage

Lean meat

basturma

beef steak

beef tongue

beef fillet

beef steak

game

rabbit

low fat pork ham

rump

roast beef

veal kidneys

veal chop

calf liver

Poultry meat

turkey ham

pigeon

turkey

chicken liver

chicken

quail

cockerel

guinea fowl

Fish

red mullet

white halibut

bigheads

sea ​​bream

flounder

mullet

crab meat

salmon

swordfish

sea ​​wolf (bar)

sea ​​bass

sole

burbot

halibut

haddock

blue whiting

pollock

sardine

stingray

mackerel

cod

tuna

hake

Seafood

big crab

squid

cuttlefish

crab

shrimps

langoustine

lobster

mussels

shellfish

sea ​​snail

scallops Saint-Jacques

sea ​​urchin

lobster

shells

oysters

Plant proteins

oat bran

tofu

Dairy products 0% fat

grainy cottage cheese

soft low-fat cottage cheese

skimmed milk

low-fat yogurt without additives with sweetener

low fat processed cheese

skim cheese

Chicken eggs

28 plant-based foods: starting from the rotation phase

Stage 3. Consolidation Phase

At this stage, the menu is already close to the usual one, and even alcohol is allowed. Honey, bread, pasta, and potatoes are added to the previously indicated products. Fruits are also allowed in this phase. Of course, you can’t eat them every day; it is recommended no more than 1-2 times a week.

In addition, one day a week should remain the same as in the attack, that is, no carbohydrates.

The duration of the Consolidation stage is calculated using the formula: ten days for each kilogram previously lost. That is, if you have lost 12 kg, then for you this stage should last 120 days.

Consolidation. Menu for the week

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Curd mass, tea	Meat soup, oat bran, kefir	Seasonal fruits	Chicken fillet baked with vegetables, side dish of potatoes
2	Turkey omelette, coffee	Fish soup with fillet pieces, salad	Seasonal berries	Cheesecakes, fruit, coffee
3	Meat cutlets, vegetable salad	Mixed meat soup	Fruits, yogurt	Baked meat, vegetable salad
4		Select any menu from the Attack phase
5	Scrambled eggs, kefir, coffee	Meatball soup, salad	Berries, bran	Baked fish fillet, stewed vegetables
6	Cottage cheese casserole, coffee	Fish soup with fillet pieces, yogurt	Seasonal fruits	Baked mussels with cheese, salad, side dish of rice
7	Whole cottage cheese, boiled egg, coffee	Poultry fillet cutlets, bran bread, salad	Seasonal fruits or berries	Fresh vegetables, stewed meat, 2 glasses of your favorite wine

A pleasant moment of the Consolidation phase is the presence of “feasts”. These are the meals where you can eat anything at all. They exist in order to relieve the psychological stress of dieting. But a “feast” is not a whole day, it is one meal. You should do such days no more than once a week.

Stage 4. Stabilization Phase

Well, the final stage, Stabilization, removes all dietary restrictions. That is, you can really eat whatever you want. Because by this point you should already have developed the habit of eating right.

Is the Dukan menu for every day suitable for us?

Well, the main stages and products are marked. If you want, you can start your Dukan diet using this article. But, if I may, I will note some points that I consider positive and negative in this system.

Fine:

• a wide variety of products provides comfortable nutrition for a long time
• no need to count calories and portion sizes
• there are no attempts to rapidly lose weight for the sake of quick results
• There are a lot of vegetables on the menu - the key to normal functioning of the gastrointestinal tract
• the system does not break when the result is achieved - this is a kind of guarantee that you will not type everything back.

Badly:

• no cereals except oatmeal, a small amount of slow carbohydrates. The main source of carbohydrates is vegetables
• many types of products are not sold in our country
• sweets and flour are allowed only during the “feast”.

How would I do it

As you can see, the system is actually quite interesting, but I would still change some things.

This diet is very high in protein. Losing weight occurs precisely because protein is not able to be stored in fat, and no matter how much you eat, all excess will simply be eliminated from the body. This is a plus, but it is also a problem. The body's excretory system, or rather the liver and kidneys, are constantly in intensive work mode. In the future, this may lead to disruption in their functioning.

Therefore, I would not eat protein for breakfast to reduce the protein content. This is where porridge made from cereals would come in handy, which are not in the Dukan system (at least in the original concept).

Also, I would avoid low-fat dairy products. With a severe deficit of carbohydrates, fat will not be able to accumulate in the body; most will immediately oxidize. In addition, when some dairy products are defatted, starch and sugar are added to them to add consistency and taste. And this is no longer healthy food.

Well, it’s also pointless to bother too much when choosing meat and fish. You don’t have to try to choose only lean and lean veal and look for lobster in stores. What is sold on Russian shelves is in no way inferior to overseas delicacies in terms of biological value.

As a conclusion, I can say: the Dukan diet is perfect for those who do not want to worry about choosing their own comfortable diet. There are certain products, there is a regimen - take it and do it.

If you can hold out in the first two stages, you will definitely achieve an impressive result. And most importantly, you will develop new eating habits that will not allow excess weight to return.

The Dukan Diet Attack - a 7-day menu will allow you to take the first step towards the figure of your dreams. It is this period that is considered the most responsible, as it deals a powerful blow to accumulated fat deposits. In this case, you will not have to go hungry at all. The weekly menu of the Dukan Diet Attack is replete with protein products, and therefore, using imagination and a little desire, you can prepare many delicious dishes according to original recipes from acceptable products.

Basic Rules for the Attack Phase

The Attack phase of the Dukan Diet is considered the most important. During this period, you can lose up to 1.5-6 kg of excess weight. It is from this stage that further weight loss and the final result depend. The main goal of the “Attack” according to the Dukan diet is to force the body to start using up accumulated fat. To do this, carbohydrates are replaced with proteins. Proteins are much more filling than carbohydrates, so they make it easier to get enough of them, which leads to smaller portions. The Dukan Diet Attack menu consists exclusively of foods containing protein. Protein takes much longer to digest, which means the feeling of fullness lasts much longer. It is important that when digesting proteins, the body expends three times more energy than they give. According to the “Attack” of the Dukan diet, it is this fact that contributes to weight loss.

The duration of the “Attack” phase of the Dukan diet is calculated based on the excess weight you want to lose:
from 5 to 10 kg = 3 days;
from 10 to 20 kg = 3-5 days;
from 30 or more = 5-10 days.

When planning your weekly menu according to the Dukan “Attack” diet, it is worth considering that it should consist exclusively of protein products. You should definitely drink at least 2 liters of liquid, including water, tea, coffee. It is mandatory to consume 1.5 tablespoons of oat bran in the daily Dukan menu (dry buckwheat is allowed in case of individual intolerance). Every day you need to take walks in the fresh air, lasting at least 20 minutes. The Dukan "Attack" diet recommends light physical activity.

List of approved products

List of allowed foods for the “Attack” phase of the Dukan diet:

• Lean meat (lean): rabbit, beef, horse meat, veal. Pork is rarely allowed to be consumed (no more than 6% fat content);
• By-products: liver, tongue, kidneys;
• Poultry without skin (except duck and goose);
• Ham 2-4% fat without pork skin;
• Fish (canned, baked, fried, raw);
• Crab sticks (no more than 7-8 pieces at a time);
• Low-fat dairy and fermented milk products. Yoghurts are exclusively natural;
• Chicken and quail eggs. Protein - in unlimited quantities. Yolk - no more than 2 pieces per day.

According to the Dukan diet, during the “Attack” stage, the following additives are allowed in the menu:

popular:

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• ✅ Protein diet for a week or minus 6 kg in 7 days
• ✅ Diet with rose hips for 10 days for quick weight loss

• Apple, balsamic, soy vinegar;
• Mustard, salt;
• Sugar substitutes (consumption of sugar according to the Dukan “Attack” diet is strictly prohibited);
• Vegetable, rapeseed and olive oil (no more than 1 dessert spoon per day);
• Tomato paste (up to 2 tablespoons per day);
• Gherkins (no more than 2 pieces per day);
• Lemon juice as a seasoning for dishes;
• Spices and herbs: onion, parsley, cumin;
• Yeast, gelatin, baking powder.

According to the “Attack” on the Dukan diet, the following drinks are allowed: black, green and herbal tea without sugar, coffee, decoctions and tinctures of berries.

Menu for the week

Dukan diet “Attack” - menu for the week (breakfast, lunch, afternoon snack, dinner, late dinner):
Monday:

• Omelette. Low-fat ham;
• Chicken soup; 2 slices of bran bread;
• Skim cheese;
• Turkey cutlets;
• Kefir 1 glass.

Tuesday:

• 2 hard-boiled eggs. Milk;
• Carp soup. Carp fillet;
• Kefir;
• Salmon fillet with gherkins;
• Shrimp 3-5 pcs.

Wednesday:

• Oatmeal;
• Curd dessert;
• Shirataki noodles. Rabbit in tomato sauce;
• Yogurt;
• Trout baked in the oven with herbs;
• 2 slices of ham.

Thursday:

• Syrniki;
• Milk;
• Bouillon. Beef meatballs;
• A piece of lemon pie. Tea;
• Turkey steak with mustard;
• 1 soft-boiled egg.

Friday:

• Omelet with cheese;
• Low-fat ham;
• Veal liver. Gherkins;
• Kefir;
• Seafood;
• Yogurt.

Saturday:

• Cottage cheese casserole;
• Soft-boiled egg;
• Beef tongue with soy sauce;
• Flatbread according to Dukan's recipe;
• Fried carp;
• Kefir.

Sunday:

• Crab sticks;
• Cottage cheese;
• Grilled dorado with herbs and lemon;
• Rose hip decoction;
• Veal steak with mustard;
• Ham.

Recipes

We offer some recipes for the Attack phase of the Dukan Diet:
Veal steak with mustard

Veal steak with mustard

Ingredients:

• Veal tenderloin 500 gr;
• Vegetable oil;
• Mustard.

Wash the meat and cut it into pieces 3 cm wide. In a frying pan heated with vegetable oil, fry the steaks on each side for 3 minutes. Then reduce the heat and fry for another 3 minutes on each side until done. The finished dish is served in heated plates. Spread mustard on top. If desired, you can garnish with parsley.
Use this recipe and cook veal steak while following the Dukan Attack Diet.

Grilled dorado with herbs and lemon

Ingredients:

• Dorado;
• Olive oil;
• Lemon;
• Greens (dill, parsley);
• Salt, spices to taste (cumin, thyme).

We clean the dorado and remove the gills. Wash thoroughly under running water, then marinate with spices, salt, and sprinkle with finely chopped herbs. Lubricate both sides with olive oil. Lemon slices, place on top of the fish and inside (in the belly). Grill for 8-10 minutes on each side.
Tender dorado meat will pamper gourmets during the Attack phase of the Dukan diet.

Beef tongue with soy sauce

Beef tongue with soy sauce

Ingredients:

• Tongue 1 kg;
• Soy sauce 3 tablespoons;
• Carrot;
• Oil (vegetable or olive);
• Water 300 ml;
• Salt.

Boil the tongue until tender (about 45 minutes in boiling water). Coarsely chop into pieces. Peel the carrots and onions and cut into cubes. First fry the onion in a frying pan until golden brown, then the carrots. Place the gravy and chopped tongue into the pan. We dilute soy sauce in water, pour it into a saucepan, add salt. Simmer over low heat for 15 minutes until done.
Include beef tongue on your lunch menu while following the Dukan Attack Diet.

Rabbit in tomato sauce

Rabbit in tomato sauce

Ingredients:

• Rabbit;
• Tomato paste 2 tablespoons;
• Onion;
• Flour;
• Vegetable oil;
• Salt (greens to taste).

Cut the rabbit carcass into pieces, wash and dry. Fry until golden brown in a heated frying pan with a small amount of vegetable oil. Place the meat in a bowl. Fry the onion in a frying pan until golden brown, add flour, mix thoroughly, add tomato paste, salt, add herbs to taste. Pour the gravy into the container with the meat. Simmer over low heat under the lid for 1 hour.
Enjoy the savory taste of rabbit meat in tomato sauce while following the Dukan diet.

The diet of the Parisian physician Pierre Dukan stands out because it helps to achieve an ideal figure without hunger. A huge number of recipes allow you to make your weight loss period easy and unobtrusive. We offer you a detailed menu and recipes for delicious dishes for each stage of the diet.

The book in which Pierre Dukan outlines the essence of his methodology is called “I Can’t Lose Weight.” The nutritionist says that the reason those who lose weight fail is that they simply do not know how to lose weight. What does the word "diet" mean? Hearing this term, many get scared: they will have to undereat, give up their favorite treats, eat meals by the hour... The Dukan program sweeps away all this.

Most strict weight loss programs have a lot of consequences. These are nervousness, decreased performance, deterioration of the condition of nails, hair and skin, poor sleep and much more. Helps you get rid of extra pounds without side effects. It's all about the variety of permitted products and the countless number of delicious dishes that can be prepared from them. Pierre Dukan does not ask you to eat at a certain time. By following the menu, you can eat whenever you want, even at night, and your portion can be as large as you can eat.

The basis of the diet is. The French nutritionist talks a lot about the role of protein for a person losing weight. The lack of this element will affect the final result of the diet: instead of a slim and fit figure, you will get a flabby and shapeless body. To meet the need for protein, Pierre Ducane made the first stage of the diet completely protein, and also gave this substance an important place in other phases.

The second product without which healthy weight loss is impossible is vegetables. Starting from the second stage, you will eat a lot of vegetables, the purpose of which is to constantly cleanse the gastrointestinal tract and supply valuable elements for the whole body.

Pierre Dukan insists on daily use both during and after weight loss. Bran regulates the functioning of the stomach and intestines, literally sweeping away all debris from the body, including waste and toxins. Bran itself is not the most delicious product. But for those losing weight, they are a kind of lifeline. After all, you can bake bread and even a cake with cream using bran.

Another important rule is to drink enough fluid. Start drinking 1.5 liters of regular water per day. This will significantly facilitate and speed up the process of losing weight. In addition, water will nourish the cells of the whole body, which will have a positive effect on all its work. You will feel this through stronger sleep, an even mood during the day, and increased performance.

Pierre Dukan divided the entire period of weight loss into 4 stages. Despite the variety of menus and the permission to eat in any quantity, many rules still have to be followed. Only by following the clear Dukan diet plan will you achieve the desired result.

Dukan diet: menu for every day. Product table

Here is a complete list of foods that you can eat without restrictions during the diet. 72 protein products are intended for the first stage. In the second phase, 28 vegetables are added to the protein. In total, we have as many as 100 items, based on which thousands of dishes can be prepared. The final 2 stages are supportive, so during them, in addition to the proposed list, you can eat almost anything you want.

Dukan diet by day, menu: attack phase

The first stage is the most effective among others. This is a real attack on weight through a protein mono-diet. In just a few days you are guaranteed to lose from 1 to 7 kg of your weight. The duration of the phase and its result will depend on the amount of extra pounds you have. So, to lose weight by 5 kg you will need only 1 day of attack, by 10-20 kg - 3-5 days, by 20 kg and above - 7 days. If you are overweight, you are allowed to follow the attack for 10 days, but no more.

General rules for the attack phase:

• Eat only protein foods.
• Prepare dishes in any way, but without using oil and fat.
• Reduce the amount of salt. Spices, herbs, garlic, onions, lemon juice are not only possible, but also necessary when cooking.
• Drink at least 1.5 liters of water per day.
• Eat 1.5 tbsp. oat bran every day.
• Avoid heavy physical activity.

Attack of the Dukan diet: sample menu for the day

• Breakfast: natural black coffee without sugar, scrambled eggs with pieces of meat.
• Lunch: steamed chicken fillet cutlets with natural unsweetened yogurt.
• Afternoon snack: low-fat cottage cheese casserole.
• Dinner: fish stew.

Dukan diet recipes for every day: attack phase

Pancakes according to Dukan

Ingredients:

• chicken egg - 2 pcs.;
• low-fat kefir - 1 glass;
• oat bran - 3 tbsp;
• corn starch - 4 tbsp;
• soda - on the tip of a teaspoon;
• sweetener to taste;
• vanillin, salt to taste.

Stir the bran in kefir and leave them in a separate container for 60 minutes. At this time, beat the eggs, adding salt, vanillin and sweetener. The eggs need to be beaten only a little, that is, not to the point of white foam.

Combine the egg mixture with the bran and starch swollen in kefir, mix thoroughly until a homogeneous composition is obtained. Dissolve soda in a teaspoon of water and add to the dough. The finishing touch is 150 ml of boiling water, which must be used to dilute the dough. Leave the mixture for half an hour without refrigeration.

To prevent the pancakes from sticking, grease the bottom of the pan with a napkin soaked in vegetable oil. Bake pancakes over low heat.

Fish cutlets with cottage cheese

Ingredients:

• fish fillet - 0.6 kg;
• low-fat cottage cheese - 150 g;
• oat bran - 2 tbsp;
• chicken egg - 1 pc.;
• fresh herbs;
• salt, spices.

Place the fillet and cottage cheese in a blender bowl and mix into a solid mass. Add egg and bran to the mixture, add salt and season to taste. The minced fish will be light and creamy. Form cutlets out of it and fry them on a non-stick surface on one side. Next, place the cutlets in the oven preheated to 200 degrees, rare side down. Bake for about 20 minutes.

Dukan diet: menu for every day of the cruise phase

During a cruise, you seem to be floating on the waves of a protein-vegetable diet. This stage is also called alternation. Full protein days alternate with protein and vegetable days. The cruise phase is your main weight loss period. During this time, all the extra pounds will go away. The duration of the stage will be different for each. On average, 0.5-1 kg will be lost per week. Based on this, calculate the duration of the phase.

The rules remain the same. The norm of oat bran increases to 2 tbsp. in a day. It is also recommended to include physical activity. If you don't have the time or desire to go to the gym, take a 30-minute walk every day. Your diet consists of all the foods presented in the table of one hundred foods.

Dukan diet cruise: sample menu for every day

• Breakfast: a cup of natural black coffee, bran bread, scrambled eggs.
• Lunch: vegetable soup with meat broth, boiled chicken;
• Afternoon snack: bran pancakes, a glass of low-fat kefir.
• Dinner: baked fish with vegetables, a cup of unsweetened tea.

Dukan protein diet recipes: every day menu for a cruise

Navy eggplants

Ingredients:

• eggplants - 3 pcs.;
• minced beef - 250 g;
• onions - 1 pc.;
• tomato paste - 2 tbsp;
• salt, spices.

Cut the eggplants into thin strips and add salt immediately. Fry in a non-stick pan until the pieces are soft and slightly golden. Add coarsely chopped onion and minced meat to the vegetables, simmer for five minutes, add spices. Stir tomato paste in half a glass of water and pour it over the vegetables. Cook with the lid closed over low heat for 10 minutes. At the very end of cooking, add greens to the dish if desired.

Chicken with cheese

Ingredients:

• chicken fillet - 0.4 kg;
• - 100 g;
• low-fat milk - 1 glass;
• salt, spices.

Divide the fillet into portions and place them in a baking dish. Salt, add spices, pour milk and sprinkle with grated cheese. It is best to prepare this dish in a mold with recesses for muffins or cookies: the milk will not spread on the baking sheet, and the chicken will be tender and juicy. Bake in the oven for about 40 minutes.

Yogurt jelly cake

Ingredients:

• natural low-fat yogurt - 500 ml;
• fresh or frozen berries - 0.5 kg;
• gelatin - 1 tsp;
• sweetener - 150 g.

Dissolve the gelatin in a glass of warm water and let it swell according to the instructions on the package. Heat water with gelatin, slowly pour yogurt into this mixture, add sweetener. Stir until the mixture is homogeneous and add the berries. Stir again, pour the jelly into a beautiful form and place in the refrigerator to harden. The cake will be ready in 3 hours.

Dukan diet: menu by day of the consolidation phase

Consolidation is the stage of consolidating the obtained result. For a person losing weight, this is the most difficult phase psychologically. The ideal weight has already been reached, and most people no longer want to endure restrictions. But Pierre Dukan is inexorable: if you stop now, all your work will be in vain and the lost kilograms will return.

But there is something to be happy about, namely, the expansion of the list of permitted products. The following items have been added to the table:

• potato;
• whole wheat bread;
• pasta;
• fruits and berries;
• wine.

These foods, unlike vegetables and protein foods, cannot be eaten in endless quantities. So, the daily intake of fruit is 200 g, honey - 3 tsp, bread - 2 slices. Potato dishes and pasta are allowed twice a week for each of these foods. You can afford 1 glass of wine 2 times a week.

An important rule is to maintain one clean protein day per week. The dose of oat bran at this stage increases to 2.5 tbsp daily.

The duration of the phase depends on the total weight you lost during the diet. For every kilogram lost, 10 days of consolidation will be required.

Consolidation of the Dukan diet: menu for every day

• Breakfast: a couple of soft-boiled eggs, a slice of whole grain bread with a piece of lightly salted salmon.
• Lunch: fish soup, a slice of whole grain bread.
• Afternoon snack: fruits or berries.
• Dinner: baked meat with potatoes and vegetables.

Recipes for Consolidation

Stewed champignons

Ingredients:

• champignons - 0.5 kg;
• lemon - 0.5 pcs.;
• dry white wine - 70 ml;
• greens, salt, pepper.

Fresh champignons do not need to be cut. Simmer them whole by adding water to the pan. When the mushrooms become soft, sprinkle them with finely chopped herbs, pour wine, salt and pepper. Cover the dish with a lid and simmer over low heat until done. Before serving, place lemon slices between the mushrooms.

Chicken with vegetables in natural yogurt

Ingredients:

• chicken fillet - 1 kg;
• vegetable mixture (can be with mushrooms) - 1 kg;
• low-fat cheese - 150 g;
• low-fat natural yogurt - 1 glass;
• salt pepper.

Cut the fillet lengthwise into 2 parts, salt and sprinkle with pepper. Place the chicken in a baking tray and pour half of the yoghurt over it. There is no need to defrost vegetables. Straight from the freezer, place them on the fillets, sprinkle with shredded cheese and pour over the remaining yogurt. Cook in the oven at 200 degrees for about 60 minutes.

Chocolate cheesecake

Ingredients:

• soft low-fat cottage cheese - 0.4 kg;
• low-fat milk - 0.5 cups;
• stevia - 20 g;
• gelatin - 14 g;
• low-fat cocoa - 50 g.

Stir stevia into hot water. Dissolve gelatin in cold water, let it swell and drain. Heat the container with gelatin slightly, slowly pour milk into it, add cottage cheese, cocoa and water with stevia. Beat everything thoroughly with an immersion blender without turning off the heat.

When the mixture is completely homogeneous, pour it into a beautiful form and send it to harden in the refrigerator. The cheesecake will be ready in about 3 hours. The finished dish is creamy in consistency, tender and pleasant to the taste, but easily separates from the shape and can be cut with a knife.

Dukan diet for 7 days: stabilization phase

The last stage of the Dukan diet lasts a lifetime. This should not scare you, because no one is forcing you to deny yourself your favorite foods for the rest of your life. There are no strict restrictions for stabilization. Pierre Dukan asks you to follow a few simple rules that will help you never gain weight again.

• The daily norm of oat bran increases to 3 tbsp.
• 1 day a week is still reserved exclusively for proteins.
• The nutritionist recommends leading an active lifestyle and staying at home less. Play sports or spend at least half an hour briskly walking every day.
• You have the amazing privilege of being allowed 2 holiday meals per week.

A holiday meal involves absolutely any food and dish that you can eat in one meal. It could be cakes, hamburgers, ice cream - in a word, any of your delicacies. An important rule of such a meal is that you can only eat what you put on the plate - it is forbidden to take extra.

• For meat, continue to eat lean varieties.
• Eat poultry without skin, choose fillet parts. Wings, tailbone, legs, thighs are not recommended.
• Buy dairy products with low fat content. Pay attention to the lactose content and choose products that have less of it.
• Limit the amount of salt in your dishes.

Dukan diet: menu for every day for stabilization

• Breakfast: a couple of slices of hard cheese, scrambled eggs and ham, a cup of natural black coffee.
• Lunch: seafood with rice and vegetables, a slice of whole grain bread.
• Afternoon snack: fruit salad.
• Dinner: steamed green beans, grilled fish.

Dukan diet by day: recipes for stabilization

Cheesecake "Geographic"

Ingredients for the dark layer:

• chicken egg - 2 pcs.;
• soy flour - 6 tbsp;
• apple - 2 pcs.,
• cocoa - 4 tbsp;
• vanilla;
• sweetener.

For the curd layer:

• low-fat cottage cheese - 0.5 kg;
• soy flour - 3 tbsp;
• sweetener;
• lemon - 1 pc.

Apples for the dark layer should be baked. When they are ready, remove the skin and mash them into a paste. Mix all ingredients, including apples, into one viscous mass. It is best to use a blender for this purpose.

Also prepare the curd layer in a blender, beating all the ingredients. All you need from the lemon is finely grated zest.

Grease the mold with vegetable oil. First, pour out the dark layer and place the curd layer on it. You can mix the layers a little with the blunt end of a knife, then in the cut you will get a fancy openwork pattern. Bake in the oven at 180 degrees for 40 minutes.

Rabbit in apple juice

Ingredients:

• rabbit meat - 1 kg;
• apple juice - 0.5 l;
• carrots - 1 pc.;
• zucchini - 1 pc.;
• white cabbage - 300 g;
• soy sauce.

Divide the rabbit into pieces, pour apple juice and leave to marinate for 3-4 hours. Once the meat is cooked, cut the vegetables into cubes. Place pieces of rabbit meat on foil, place vegetables next to them, and pour natural soy sauce to taste. Wrap the meat in foil and place in the oven. Cook for 30 minutes at 180 degrees.

If you are interested in the Dukan diet, recipes for each day of the Attack phase will be useful to you. We will tell you what you need for the first stage step by step, and also show you the menu for the week with recipes for weight loss. You will have a complete arsenal of information to get started now.

The Pierre Dukan diet is the first protein diet that helps you lose excess weight and then consolidate the results achieved. You will lose weight gently without feeling hungry.

The menu according to the Dukan system consists of 100 food products. Among them, 72 products are pure proteins (of animal origin) and 28 products are proteins and vegetables (of plant origin).

The diet is based on 4 stages, each of which has its own purpose and duration. The first two stages are aimed at losing weight, and the next two are aimed at maintaining the result:

• The “Attack” stage lasts no more than 10 days, protein foods are consumed without restrictions. More details about permitted Attack products.
• The “Cruise” stage, the duration of which depends on the amount of extra pounds - 1 kg = 1 week, is distinguished by the introduction of vegetables into the diet.
• The “Consolidation” stage begins when the desired weight is reached, when the body reorients itself to the usual menu without restrictions, 10 days of the stage = 1 kg lost before.
• The “Stabilization” stage is unlimited in time and nutrition.

In addition to a healthy diet, it is necessary to follow simple rules to maintain the achieved effect: daily consumption of oat bran, systematic physical activity, and taking vitamin complexes.

Features of the first phase “Attack”

In terms of duration, the “Attack” takes little time, but the weight loss is significant. This phase is different in that the menu contains only protein products. The body experiences a kind of stress, which explains the short duration of this stage.

• if you want to lose 5 kg or less, the attack lasts 2 days;
• if the total weight loss should be 8 kg, then the first phase lasts a maximum of 5 days;
• if the desired weight loss is more than 9 kg, the Attack stage lasts 7 days.

Carbohydrate foods are removed from the diet, and permitted protein foods are consumed in any quantity. At this stage, you can consume dairy products with zero fat content.

One of the rules of the first phase is compliance with the drinking regime. By drinking about 2 liters of water, the body will not experience dehydration.

The second rule in the first phase is to include 1.5 tablespoons of oat bran in the menu daily. If you have an existing allergy to oats, replace it with buckwheat at the same rate.

The calorie content of foods in the Dukan diet does not matter. This is explained by the author of the diet himself:

• the human body cannot exist without protein, since it is involved in the synthesis of carbohydrates and fats, and also as a building material for cells;
• without protein, muscle tissue is depleted;
• protein foods relieve hunger, which is very important at the first stage of the diet;
• to digest proteins, the body requires a lot of energy, in contrast to the processing of carbohydrates and fats;
• on a protein diet, excess water is lost, which helps get rid of edema;
• Eating a lot of protein strengthens the immune system.

The advantage of the first phase of the diet is that acceptable foods can be used in any quantity. In this case, there is no feeling of hunger, the person is always full.

To increase the effectiveness of the first phase, it is best to include physical activity. You can maintain a sports rhythm at all stages, especially since nutrition allows it.

Permitted and prohibited products

The first stage is the strictest, but without the feeling of hunger. Prohibited products are:

• porridge with milk,
• flour products,
• sweets,
• fruits,
• vegetables,
• vegetable oils,
• chocolate,
• mayonnaise,
• fatty dairy products,
• nuts,
• seeds.

Among the permitted products we recommend:

• beef,
• rabbit,
• veal,
• lean ham,
• bird,
• different types of fish,
• offal,
• zero fat dairy products,
• chicken eggs,
• paraffin oil.

At the first stage, P. Dukan is tolerant of some seasonings:

• tomato paste,
• mustard,
• herbs,
• spices,
• vinegar,
• canned mushrooms and mushroom sauce.

Drinks allowed in the first stage of the Dukan diet include coffee, tea, compote and fruit juice. It is advisable to use ground coffee, but instant coffee is also acceptable. The only condition that must be strictly observed is the ban on adding sugar. But this can also be mitigated by using substitutes.

Cooking rules

The attack consists of a menu that includes all valid products. The main condition that is taken into account when compiling a diet is not to deviate from the list of permitted products. You won’t be able to eat cooked dishes more than four times, as they are very filling.

1. When preparing dishes from lean meat, you should not use vegetable oil. It is recommended to eat no more than 800 g of meat dishes.
2. All kinds of dishes are prepared from offal. They use tongue, chicken, beef or goose liver.
3. It is better to include oat bran in prepared foods and liquids in the amount of 1.5 tablespoons.
4. Every day, at least 100 g of fish in various forms are introduced into the diet: stewed, smoked, dried. Fish of any kind is allowed, even fatty ones.
5. It is advisable to eat the bird without skin. Chicken eggs are eaten in the form of omelettes and scrambled eggs. Egg yolks are eaten with restrictions, preferably no more than one per day.
6. It is allowed to include seafood in the menu, for example, crabs, lobsters, shrimp and others.
7. The principles of the Dukan diet do not prescribe restrictions on the amount of food consumed, but it is still better not to eat more than 300 grams at one meal.
8. For drinks, the recommendations are simple: herbal tea, unsweetened coffee, diet cocktails.
9. It is recommended to season salads with soy sauce, vinegar or vegetable oil.

Recipes for the phase

The first stage of the P. Dukan diet has minor restrictions, but, nevertheless, is very varied and tasty. Even desserts with special recipes are not prohibited.

Soup recipe No. 1

Products:

• chicken fillet – 300 g;
• egg - 3 pieces;
• greens to taste;
• spices;

Boil the meat, remove and cut into cubes. The broth must be strained, chopped meat, herbs, and spices should be added. Break 1 egg into a separate bowl, being careful not to damage the yolk. Add the raw fried egg very carefully to the boiling broth. Add the other two eggs to the broth in the same way. After this, cook the soup for no more than 5 minutes. This amount is divided into three servings and sprinkled with fresh herbs.

Soup recipe No. 2

Products:

• canned oil – 2 pieces;
• spices: black peppercorns, dill, bay leaf.

Open the canned food, chop the contents and mix. Add the resulting fish puree to boiling water, add onion, bay leaf, and peppercorns to the broth. Cook for 2 minutes. Serve to the table, sprinkled with dill.

Liver with greens

Products:

• beef liver – 250 g;
• onion – 1 pc.;
• shallot;
• balsamic vinegar;
• spices.

Saute the onion in a frying pan, first cut it into half rings. Transfer the onion to a plate, and add the liver, carefully cut into strips, to the frying pan. Simmer it for 5 minutes, add shallots, pepper, bay leaf and vinegar to it, simmer it all for a few more minutes. Serve with fried onions and herbs.

Beef in the oven

Products:

• beef (preferably tenderloin) – 300 g;
• oyster sauce;
• soy sauce;
• garlic;
• ginger root;
• cilantro.

Cut the tenderloin into strips. Prepare a marinade from soy and oyster sauces with garlic, ginger and cilantro. Add the marinade to the meat and leave for a few minutes. Place the meat on a baking sheet and place in a well-heated oven for about forty minutes. Serve with herbs and marinade.

a fish dish

Products:

• large fatty fish (preferably salmon or salmon);
• coarse sea salt – 2 kg.

Clean the fish, remove the insides, do not remove the scales, do not cut off the head. Cover a heat-resistant dish with foil, sprinkle a 3 cm layer of salt. Place the fish on the salt and sprinkle it with the rest of the salt so that all the fish is covered, wrap the fish in foil and put in the oven for forty minutes. Already cooked fish is cleaned of the salt shell and cut into portions, which are served with herbs.

Lazy dumplings

Products:

• cottage cheese 0% fat – 500 g;
• egg – 2 pcs.;
• oat bran.

Stir cottage cheese with eggs, add a sugar substitute if desired. Line a baking dish with foil and sprinkle with oat bran. Place the cottage cheese in a mold and place in a preheated oven for 30 minutes. After the mixture has hardened, remove the mold from the oven and cool. Cut the cottage cheese into cubes. Lazy dumplings are served with sour cream.

Omelette in the microwave

Products:

• eggs – 2 pcs.;
• skim milk – 100 ml;

What it looks like step by step: beat the eggs with milk and microwave for two minutes in the same container in which you beat them. To do this, you must immediately take a suitable container.

It is allowed to use skim milk, yoghurts, and curds as snacks. It is recommended to add oatmeal to yogurt.

The initial stage of the Dukan diet provides excellent results not at the end of the entire diet, but after the end of the first phase. A week after the start of the diet, the loss of the first 5 - 7 kg appears. A guaranteed result is obtained by observing only one rule - strictly adhere to the recommendations and eat a variety of dishes in your diet.

Now you know what the Dukan diet can be like. Recipes for each day of the Attack phase, as you can see, are simple. The dishes are easy to prepare for the first stage. You can create a weekly menu for weight loss based on the permitted dishes. Don't be afraid to experiment, there are plenty of ingredients.