Diet for kids for weight loss. Losing weight on the diet of Elena Malysheva is an easy way to a beautiful figure. Pure healthy water
Pierre Ducane wants to be inspired by the diet when losing weight. The first stage should help you lose up to 8 kg in the first week. This is to be done by building a diet based on meat, game, poultry, egg whites, low-fat cottage cheese, oat bran and additives. The menu for the Dukan Attack for a week will not let you get bored, starve, or suffer while others eat. Specificity - in the mandatory use of supplement products, and the need to cook at home. All sources of carbohydrates and vegetables are prohibited.
The menu for 7 days of "Attacks" of the Dukan diet does not contain vegetables. Dr. Pierre recommends eating 1.5 tablespoons of soft powdered oat bran a day to avoid digestive problems. But they do not need to be chewed with water, or poured into a chicken breast. There are recipes for pancakes, cheesecakes and casseroles from the book "I Can't Lose Weight" suitable for this week.
The shopping table looks something like this:
- Packaging of powdered oat bran without additives;
- Skimmed milk powder for the Dukan diet;
- Sweetener without carbohydrates and calories;
- Corn starch
All this is better to buy in advance at any health food store. Products are available in regular chain stores or pharmacies. True Dukan fans order online from his official store, or buy IHerb-labeled food.
Main dishes will be prepared from:
- egg whites;
- Chicken and turkey breast;
- Seafood, if not allergic to them;
- Fillet of white fish except pangasius;
- Meat from farm-fed calves;
- Fat-free pasty cottage cheese;
- Yoghurt 0% for countries where cottage cheese is not sold
Can you cook with tofu and tempeh? The original recipe book does not suggest that they will be consumed.
Additionally, lemon juice, herbs, garlic, and a tiny amount of olive oil are allowed.
Tip: for baking Dukan cheesecakes and flatbreads, it is better to use a silicone mold, or ordinary dishes and low-fat cooking spray.
Flexible option
It is convenient for someone to eat "on a leaflet", just getting breakfast, lunch and dinner from a container with a number. Others - to cook, as we used to, 2-3 times a week. The Dukan Diet: Attack, the flexible version of the weekly menu is designed for those who like to stand in the kitchen just a few times a week, and do not suffer from eating one dish for a couple of meals. On the Internet, "Russified" versions of the menu with soups are common. This hot dish is optional. Do you want soup? Boil meat or fish and eat with broth. You do not want? Great, no special magic in it.
How to use flexible menu:
- Choose several morning meals, they will have to be prepared every day;
- Bake meat, fish or poultry;
- Carry hot food in a container with you so you don't eat "foreign" food.
Breakfasts
Flatbread Dukan
Mix 1.5 tablespoons of oat bran with a spoonful of skimmed milk powder, and the same amount of starch. Beat 2 egg whites, add 200 g of soft fat-free cottage cheese to them, and a loose mass. Add calorie-free vanilla extract and stevia sweetener to taste. Bake cakes in a silicone mold in a microwave at 600 W for 2-3 minutes, or fry on both sides in a ceramic or Teflon-coated pan.
This is a serving for one person, it contains all the necessary fiber. Drink more water!
No desire to chew flatbread without sauce? Sour cream is not allowed on a diet, but you can purchase various 0 calorie sauces or the like at the sports nutrition store. They are not absorbed by the body and are good on a diet.
Omelette
Mix 1 yolk and 5-6 proteins, add a little green onion, dill or other herbs as desired. Fry in a Teflon coated pan. Thick omelet lovers can add half the allowed amount of bran, and a little corn starch.
"Cheese"
Beat a pack of fat-free cottage cheese with a blender with 2 proteins, and herbs. Quickly fry the mousse in a pan, and press down with a plate for 20 minutes, placing a load on top. The water will go away, you will get a dense protein mass, which can be used in a "pair" with Dyukanov's "cheesecakes".
"Ham" from chicken breast
Boil 2 large breasts in 1 liter of milk, sprinkle with red cayenne pepper, paprika, or just take a mixture of peppers. Roll up, tie with a thread, and leave overnight in the refrigerator. In the morning, cut into circles, and serve with allowed pastries or "solo".
If you don't like this type of food and are used to sandwiches or candies, you can look for Attack Bars on Pierre's website or other health food stores. But do not take granola - it is prohibited.
Main meals
The classic menu on the Dukan attack for a week is built around three dishes: - Veal, chicken or fish boiled in broth with herbs. The liquid can be drunk if there is such a desire, but this is not necessary;
- Baked beef, fish or poultry in foil. It is allowed to sprinkle with olive oil, rub with garlic;
- Meat, poultry or fish cooked in a non-stick pan.
All 7 days to sit on proteins is necessary only for those who really have a lot of excess weight. For people who want to lose up to 10 kg for the entire period, a couple of days of restrictive nutrition are enough, and then you can add vegetables.
Pierre Ducane assumed that the life of losing weight would become comfortable with a flexible diet. He prepares his obligatory breakfast, and for the day and evening he simply buys what his eye falls on in a butcher's or fish shop.
Ration by day
| Day | Breakfast | Snack | Dinner | Dinner |
| 1 | Dukan cakes, a little fat-free kefir for the sauce. Hot drink without calories | fat-free yogurt without added sugar, with residues of permitted bran | poultry fillet poached in water with a mixture of "Italian herbs" | pollock baked in foil with a drop of lemon juice |
| 2 | fat-free cottage cheese with half the allowed bran, yogurt, and the addition of a sweetener. Hot drink without calories | yogurt or 1-2 dukan tortillas | grilled swordfish (you can take the fillet of any white fish) | beef stewed with spices in water |
| 3 | scrambled eggs, 1-2 unsweetened dukan tortillas | chicken breast ham | grilled lean veal | turkey breast baked with herbs in foil |
| 4 | chicken muffins | yogurt with herbs de Provence | pollock baked in foil with olive oil and herbs | fat-free cottage cheese with thick pancakes according to the recipe for tortillas |
| 5 | chicken ham | fat-free cottage cheese with vanilla extract and sweetener | broth with pieces of meat, and 1 egg | foil baked beef with paprika and garlic |
| 6 | allowed baking with yogurt 0% | a cup of kefir with bran | grilled beef | meat muffins or chicken breast cutlets |
| 7 | scrambled eggs or scrambled eggs | bran yogurt | any fish baked in the oven | beef goulash without adding flour, and vegetables, you can sprinkle the pieces of meat with paprika and add garlic |
What to eat if there are no products at hand
Not always losing weight has time to collect a container for work, or stock up on food for an unscheduled trip around the city. This does not mean that you have to starve. On the contrary, Dukan does not recommend skipping meals and breaking the regimen.
If it is possible to buy food in a store, it is better:
- Buy a pack of fat-free cottage cheese and yogurt;
- "Season" with oat bran powder from the pharmacy;
- Treat yourself to a quality americano without sugar along with milk
Happy owners of a microwave oven and loyal work colleagues can quickly bake a chicken breast in a bag. A substrate is purchased, any set of spices without the addition of maltodextrin and sugar, the chicken is cut into small pieces, folded into a bag, and after 12 minutes it can already be eaten.
In the most extreme case, there are canned tuna on the water, they can even be eaten with a plastic fork on the road. It's better than skipping meals.
What to order in a cafe
It will be difficult only for fast food visitors. The menu for the Dukan attack does not involve visiting such institutions. You can order a burger and take out a patty, but almost all types of such meat are of low quality, breaded, and deep fried. Therefore, it is better to just sit in such an institution with your pack of fat-free cottage cheese and drink black coffee without sugar.
In most establishments, you can find grilled white fish, poultry, or beef. In restaurants, you can ask not to add sauces, sugar, and excess salt to the dish.
After restaurant food, there may be a slight swelling, since it is still salted quite strongly. There is no point in getting discouraged and deviating from the plan.
Menu "Attacks" and a feast
Of course, birthdays and family holidays are not the best form of leisure if a person is losing weight. But what to do, I also don’t want to become a social pariah. On a holiday, you can get by with a glass of water, a couple of “petals” of low-fat ham and a rather weighty piece of urine or turkey breast. No oven-roasted bird? Any piece of meat will do. The main thing is not to attract attention, and quickly and joyfully put allowed products on the plate. Otherwise, you will have to explain for a long time why you don’t want a mayonnaise salad or a cake.
Menu for Attack for the week and sweets
Is it possible to have sweets if you are losing weight according to this scheme? The only permitted option is to sweeten Dyukanov's cake with Fitparad or something similar. Any powdered sweetener without carbs will work.
Are Dukan candies and sports bars allowed? Regarding "Questbars" or something like that, Dr. Pierre is silent. But they usually contain only fiber, protein, and sweeteners without carbohydrates. So if you have to choose between a massive cake-eating and macaroni relapse and a small piece of a sports bar, it's better
No products with glucose, fructose, sugar, and more than 5 g of digestible carbohydrates can be bought and eaten
The first stage of the diet is the most difficult period. To pass the strength test and lose weight will help the purchase of various types of meat and fish, and the mandatory inclusion of additional products. Do not starve, because the size of portions is not limited. Stick to the plan and the goal will be reached.
This is a clear nutrition and exercise regimen that is guaranteed to lead you to success. The most important thing in this program is the observance of all the rules that the French nutritionist Pierre Dukan indicated. The four-level path of weight loss begins the stage of an active "attack" on excess weight - the "Attack" phase.
Among all 4 stages is the shortest. This is a short, but very effective period for the figure of "Dyukanov's" weight loss. After all, in just a few days you can lose up to 5 kg of excess weight.
In the menu of the first level of the diet - exclusively food rich in protein. These are all kinds of lean meats and offal, poultry, lean fish, seafood, eggs, low-fat dairy products. A complete list of allowed protein dishes is contained in the book of Pierre Dukan and includes 72 products.
A mandatory element of the attack stage is the use of 1.5 tbsp. per day, which can be mixed in yogurt or kefir, added to a meat dish or dough for a dietary "Dyukanov" cake.
It is also important to drink the required amount of liquid, otherwise you will greatly slow down metabolism, and the breakdown products of fats that come out with water will begin to accumulate in the body and cause obesity of the organs. Among the allowed drinks are clean drinking water, natural coffee, chicory, herbal tea, carbonated drinks without carbohydrates.
Boil dishes, steam, grill, stew, bake. Adding vegetable oil is strictly prohibited. But the French nutritionist welcomes the flavoring of food with all sorts of spices and herbs. These are dill, parsley, onion, mustard, garlic, lemon juice, cumin, pepper, etc.
The duration of the stage depends on the amount of excess weight you have. If this is a couple of kilograms, you only need one day. With an excess of weight up to 10 kg, it will take 3 days, up to 20 kg - 5 days, over 20 kg - 7-10 days.
The results of losing weight will also depend on the initial weight. With small body fat during the attack period, you will lose within 1 kg. If you follow the phase for a week or more, you can lose weight by 5-7 kg.
Attack of the Dukan diet by day - recipes
Pierre Ducane does not force you to eat unsalted boiled meat for the entire duration of the stage. He prepared a lot, using which you will not even notice that you are limiting yourself in food. We bring to your attention an approximate menu of one day for each attack option.
Dukan diet 1 day
With a very small excess of weight (up to 5 kg), the initial phase lasts only 1 day. During this time, the protein menu is unlikely to have time to bore you. Therefore, try to make this day as effective as possible for your figure: do not deviate from the recommendations, drink 1.5 liters of water a day, try to do without salt at all.
sample menu
- Breakfast: a cup of organic coffee, chicken egg scrambled eggs, a couple of slices of low-fat ham.
- Lunch: grilled chicken breast, low fat yogurt.
- Afternoon snack: cottage cheese with sweeteners.
- Dinner: steam fish with greens.
Dukan diet for 5 days
For 5 days, monotonous protein food can be very boring. Therefore, dilute your diet with interesting recipes and do not be lazy to cook for yourself - the effectiveness of the diet depends on this.
Sample menu for the first day of the Dukan diet
- Breakfast: hard-boiled egg, a few slices of low-fat cream cheese, herbal tea.
- Lunch: beef steak with black pepper
- Afternoon snack: oat bran cookies, chicory drink.
- Dinner: grilled turkey steak, fat-free cottage cheese.
Diet Dukan "Attack": menu for 7 days
A week on a protein diet can weaken your body a little, because the amount of carbohydrate food is greatly reduced on the menu. That is why the Dukan diet phase for 7 days "Attack" recommends abandoning physical activity in this phase.
Sample menu for 1 day
- Breakfast: low-fat cottage cheese pancakes, a cup of natural coffee.
- Lunch: salmon fillet with mustard sauce.
- Snack: a glass of kefir, oat bran cake.
- Dinner: 2 egg whites and skimmed milk omelet with fried chicken fillet pieces.
Dukan diets: 10 days of attack on weight
It is worth resorting to such a long first stage only if your excess weight significantly exceeds the 20 kg mark. With such an excess of mass, all other phases will be much longer than the average. It should not be difficult to strictly follow the recommendations of Pierre Dukan, because every day you will see the result: as a rule, with a large weight, the attack helps to lose weight by 500-1000 g daily.
Refrain from playing sports during the attack and in any case do not forget about the daily portion of oat bran. Otherwise, you may experience digestive problems, in particular constipation.
Sample menu for 1 day:
- Breakfast: herbal tea or unsweetened black coffee (optional sweeteners can be added), 0% fat cottage cheese with oat bran.
- Lunch: salted chicken broth with chicken pieces, herbs and herbs.
- Afternoon snack: 200 ml of low-fat kefir, bran biscuits.
- Dinner: salmon soup.
There are many different nutritional systems that promote weight loss. In 2000, the French doctor Dukan published his book, in which he described in detail his weight loss program. The diet consists of several stages. For convenience, it is recommended to print the Dukan diet with a menu for every day in the table and start losing weight.
The essence of the nutrition system developed by the French doctor is to consume mainly protein foods. The diet includes a wide variety of meat and fish dishes, cheeses, sour-milk drinks, cereals, root crops, tree fruits.
The basis of the diet - almost complete exclusion of fatty foods, the maximum replacement of carbohydrates with proteins.
Basic Rules
The Dukan system has a number of rules.
To quickly get rid of extra pounds, it is important to strictly follow them:
- You don't need to starve. Food restrictions are the cause of breakdowns.
- For the duration of the diet, exclude (it is better to remove them from the refrigerator and lockers) prohibited foods.
- Bran is one of the main components of the diet. The product is included in all stages of the diet. Its use helps to eliminate toxins, improve the functioning of the digestive system.
- Physical exercises, morning exercises, walking for 20 minutes will help you quickly lose the hated kilograms, keep your body in good shape.
The list of allowed products is quite extensive and varied. It is important to consider not only the product, but also the method of preparing dishes from it.
| Featured Products | Cooking method |
| Lean white and red meat, preferably chicken, veal, rabbit | Stewing, boiling, baking without any oil |
| Egg white | Eggs boiled or in the form of an omelette |
| Fish, seafood, natural canned food or in tomato sauce | Steamed, stewing |
| Milk (fat content up to 1.5%), curdled milk, yoghurts (without fillers), fermented baked milk, cottage cheese | Liquid fermented milk products in pure form or with cereals |
| Green vegetables, gourds, root crops | Raw, steamed |
| Fruits of trees, shrubs | Fresh, in compotes, baked |
| Buckwheat, white rice | Porridge on the water without salt |
| Whole grain bread with bran | Fresh |
| Mushrooms: dried chanterelles | soup ingredient |
Such a large selection allows you to cook a variety of dishes every day.
Prohibited Products
The power system provides for general restrictions and specifically for each phase.
At all stages, the following is prohibited:
- alcohol;
- chips, fast food;
- semi-finished products;
- pasta;
- (lamb, pork ham);
- fried, smoked food.
Prohibited foods depending on the stage of the nutrition system:
- "Attack": goose, duck meat, canned fish in oil, green onions.
- "Cruise": potatoes, legumes, corn, cereals, avocados, mushrooms.
- "Consolidation": grapes, cherries, peaches, cherries, apricots, bananas, dried fruits.
- "Stabilization": foods high in lactose, red fish.
At the last stage, it is allowed to eat glucomannan noodles - shirataki.
Dukan diet: menu for every day, food table
A sample menu for the week is given below:
| days | Breakfast | Snack | Dinner | Dinner |
| I | Bran, eggs, cottage cheese | Kefir or ryazhenka | vegetable soup | boiled meat |
| II | Protein omelet, oat bran, herbal or green tea | 2 cheesecakes, chicory | Steamed veal cutlets, raw vegetables | Baked vegetables with fish, green tea |
| III | Cottage cheese (fat content not more than 0.9%), sugar-free yogurt | 2 green apples | Vegetarian borscht, boiled veal, bran bread | 3 boiled eggs, bran salad, herbal tea |
| IV | Boiled chicken, bran | Fruit, bran | Turkey soup, whole grain bread | Fish, vegetable salad |
| V | Bran, cheese, compote | Fruit cottage cheese | Chicken cutlets (steamed), root vegetable salad | seafood cocktail |
| VI | Omelet, apple, bran | Cheese, bran | Boiled potatoes with turkey | Baked beef, vegetables |
| VII | Cheesecakes, fruits, coffee | Cheese, fruit dessert | Solyanka with meat, veal cutlets, bread | Baked salmon, vegetables |
Minor changes are allowed based on taste.
Stage 1 - "Attack": hitting the extra weight
"Attack" is the first phase of the Dukan method. The stage is difficult, its goal is weight loss at an accelerated pace. The duration of the period depends on the desired result, on average, 2-6 kilograms are taken within 3-7 days, but not more than ten.
"Attack" - the first phase, the further process depends on it. It is at this stage that most of the weight is lost. The diet includes meat, poultry, egg white, dairy products with a low proportion of fat. It is recommended to drink 2 liters of liquid per day, including tea, compote, chicory. Bran is a must for breakfast.
Stage 2 - "Cruise" / "Alternate": "float" to the result
The essence of the stage - alternation of protein days with protein-carbohydrate days. The author of the system advises the “day after day” mode, but other options are acceptable that are suitable for a specific person and his characteristics of his body (2/2, 3/3).
The stage is long, from two to six months, so you should be patient. Once a week or a decade, a delicacy of non-protein components is allowed: fruit and chocolate smoothie, marmalade, yeast pastries (without melange).
Stage 3 - "Consolidation" / "Consolidation": we approve the result
In this phase, weight loss – not the main thing, it is important to consolidate what has been achieved. Weight loss during this period averages 400 g per week. The duration of the stage is calculated individually depending on the amount of weight lost: 1 kg is equal to 10 days. If, for example, in the previous 2 stages it was possible to lose 5 kilos, then the duration of the consolidation phase is 50 days.
Stage 4 - "Stabilization": we save the accumulated experience
Final phase - a gradual return to the "pre-diet" menu. The author of the method of weight correction advises to adhere to this stage as long as possible. The diet provided in this period allows you to stay slim, healthy and energetic. Lost kilos are non-refundable.
Stabilization Rules:
- Inclusion in the menu of carbohydrates and fats.
- Once a week, return to the attack (any dishes, most importantly - protein).
- Bran is an essential element of nutrition. They are eaten by pouring water, kefir.
- Drink plenty of fluids, at least 1.5 liters per day.
- Weak but regular exercise.
It is allowed to arrange "feasts", but immediately after the day they return to protein food.
Dukan Diet Recipes
The basis of the menu of the diet is dishes from ingredients containing protein of animal and vegetable origin. Any cooking method except frying. Oil, salt and sugar are completely excluded in very limited quantities.
Liquid food with meat is consumed at lunch. It is recommended to eat soup no more than twice a week.
Required products:
- chicken (white meat) - 100 g;
- egg - 2 pcs.;
- water - 1 l;
- apple or wine vinegar - 1 tsp;
- greens - to taste;
- salt is limited.
Cooking:
- The meat is poured with water and boiled for 40 minutes.
- Take out with a slotted spoon, grind and put back into the broth.
- Add salt and vinegar, mix until a funnel forms.
- Break the eggs and slowly pour into the funnel.
- Leave to cook for another 2-3 minutes.
- Coagulated protein is taken out with a slotted spoon, chicken pieces are put on a plate.
- Add chopped herbs and broth.
The salad is hearty and unique in taste. If cooked correctly, the dish will be on the list of favorites.
Products:
- chicken stomachs - 200-300 g;
- medium-sized radish - 1 pc.;
- onions, preferably green - 1 pc. or a bunch;
- apple cider vinegar - 1 tsp;
- salt, sugar - limited.
Cooking:
- Chicken stomachs are well washed, boiled for 1.5 hours.
- Finely chop the onion and ready-made offal.
- The radish is rubbed on a grater.
- The ingredients are mixed with vinegar, salt, sugar.
The dish is eaten at lunch.
Easy recipe, cooking time - 15-20 minutes. Perfect for breakfast or a snack.
Ingredients (amount for 4 servings):
- cottage cheese (low-fat) - 360 g;
- egg - 1 pc.;
- cornstarch - 1 tbsp. l;
- soy isolate or vegetable protein - 10 g;
- sugar, vanilla - to taste.
Recipe:
- Isolate (protein) is added to cottage cheese, mixed.
- Alternately introduce starch, egg, vanilla, sugar, mix.
- Cheesecakes are fried in corn or olive oil.
- Formed balls are placed on a heated pan. Fry under the lid for 5 minutes on both sides.
- On "holiday" days, syrniki are eaten with honey and jam.
The dish is nutritious and tasty, everyone in the household will like it.
Required products:
- mackerel, canned in its own juice - 1 can;
- large chicken eggs - 5 pcs.;
- onion (feather) - 1 bunch;
- - 5 tbsp. l.
Cooking:
- Eggs are boiled for 10 minutes.
- All ingredients are finely chopped.
- Put a layer of fish on a dish, grease with a spoonful of mayonnaise.
- Sprinkle onion on top and sauce again. The last layer is eggs with the remaining mayonnaise.
- Parsley leaves are placed as a decoration.
According to the reviews of those who are losing weight on the Dukan diet, this dish is one of the most delicious.
Ingredients:
- cottage cheese - 2 tbsp. l;
- eggs - 3 pcs.;
- bran - 2 tbsp. l;
- parsley - a bunch.
Recipe:
- Proteins separated from the yolk are whipped into foam, bran is added, left for a few minutes (10-15).
- The yolks are added to the protein mass, mixed.
- Spread the mixture in the pan, fry on both sides, spread on a plate.
- Cottage cheese is mixed with chopped parsley, spread over the fried mass and wrapped in a roll.
Baking is prepared in the oven or in a slow cooker on the appropriate program.
Products:
- bran ground into flour - 4 tbsp. l;
- egg - 3 pcs.;
- water - 50 g;
- cottage cheese (fat content less than 0.9%) - 300 g;
- baking powder - 1 g.
Cooking:
- Beat the whites, add bran flour, baking powder, mix.
- Put in the oven or slow cooker for 10 minutes at a temperature of 170 °.
- Prepare a mixture of cottage cheese, yolks and water.
- The cake is poured with curd mass and sent to the oven for 5 minutes.
Mushroom filling is added if desired. For its preparation, frozen champignons are stewed with sour cream, cheese is added at the end.
How to get out of the diet?
The system consists of phases, the last one is a gradual return to the usual diet. The essence of the diet - "leaning" on protein, reducing carbohydrates. At the stage of stabilization, 10 g of substances of the carbonyl and hydroxyl groups should be introduced into the diet.
Contraindications and harm to the diet
After the publication of the diet, a wave of criticism fell upon her. There are a lot of articles on the Internet that describe the harm to health when using the Ducan weight loss method.
Lack of carbohydrates and fats can threaten the following:
- metabolic acidosis;
- kidney dysfunction;
- nervous breakdown;
- neurodegenerative disorders.
Insufficient fiber in the diet leads to intestinal upset.
Given the possible side effects, the nutrition system is contraindicated for people with the following pathologies:
- heart and vascular diseases;
- violations of the functionality of the liver and kidneys;
- diseases of the musculoskeletal system;
- diabetes;
- gestation period, lactation;
- gastrointestinal dysfunction.
The attitude to the Dukan method of losing weight is ambiguous. If all the rules are followed, it gives good results.
Hello dear blog readers! Tell me who does not know the name "Dukan"? I don't think there are. The doctor is a nutritionist, the author of a weight loss technique and just an interesting person. His name has become a household name in matters of weight loss and for good reason. Pierre Dukan knows what he's talking about. He has been advising his patients for many years. But he gained real fame after the publication of the book “ I can't lose weight". On Ozone over 100 reviews by this book!
The Dukan diet, stages and menus - these questions excite those who want to lose weight. That's what we'll talk about today, touching on the most burning of them.
The main idea of the Dukan diet is a structured approach, divided into 4 stages. The first two should reduce the weight, and the second two should fix it. Each stage has its own name and its own list of products allowed for consumption.
An important point: before starting a diet, you need to decide on goals for weight loss. It depends on the number of days you need to achieve results.
First stage "Attack"
Attack - short and efficient. Duration - 2-10 days. Everyone has their own individual indicators, so the number of days may vary. Depends on how many kg you need to lose (see the plate above)
Now let's move on to the list of products:
- Lean meat: chicken, rabbit, horse meat, veal. You can beef liver, lungs, kidneys, the very tip of the tongue. The use of ham is allowed, but the fat content is not more than 4%.
- Fish and seafood.
- Eggs with a slight caveat - no more than two yolks. And if there are problems with cholesterol, then the number of egg yolks is a maximum of 4 per week. Proteins can be eaten in unlimited quantities.
- Dairy fat-free products: natural yoghurt without sweeteners, cottage cheese. You can use powdered milk with 0% fat content (it can be no more than 3 tablespoons per day).
In this phase, you can only eat protein foods, the list of which includes 72 items. You can find more detailed information on the pages of my blog, in the article "".
Every day we follow 3 rules:
- 1.5 tablespoons of oat bran (can be replaced with oatmeal or);
- Drink at least 1.5 liters per day;
- 20-minute daily walks in the fresh air.
Attack menu example
- For breakfast Treat yourself to an egg white and milk omelette. Remember that dairy products must be fat-free. Add a piece of fish and green tea to the omelet.
- At lunch- baked chicken, you can beef. Bake better with herbs.
- afternoon snack- a slice of cheese with seafood.
- For dinner Steamed fish.
The second stage "Alternation"
alternation or cruise This is where the biggest weight loss happens. Plus, 28 vegetables are added to the list of allowed products from the first phase. The list includes tomatoes, carrots, cucumbers, zucchini, cabbage. I will describe in more detail about the cruise in the hotel article "".
The number of days still depends on the desired weight (see table above).
The highlight of the stage is the alternation of days with protein intake with days where protein plus vegetables are eaten.
The simplest scheme of the second stage: one day eat only protein foods, the next - protein plus vegetables
There are several options for alternating days: 1/1, 2/2 and 5/5. You can choose the scheme yourself. But those who are overweight should stick to the first option - 1/1. On such a nutrition system, the body will be much easier.
Forbidden foods: avocado; legumes (adjustment - all legumes), all grains, pasta, corn and potatoes.
Well, it becomes much easier when vegetables are added to the list from the “attack”.
We also follow the 3 daily rules:
- The volume of bran eaten up to 2 tablespoons;
- We drink 1.5 - 2 liters per day;
- 30-minute daily outdoor walks.
Cruise menu example
- Morning- We start with bran pancakes and a cup of coffee.
- Lunch- vegetable stew with lean meat.
- For an afternoon snack- low-fat cottage cheese casserole.
- Dinner ear.
Be sure to use a kitchen scale to control portion sizes.
The third stage "Fixing"
Anchoring- at this stage, the body gets used to the new system. The menu becomes more diverse, and the duration of this period is determined based on the lost kilograms. For example, if during the “attack” and “alternation” stages you lost 5 extra pounds, then you will need 50 days to consolidate the effect. Approximately 1 kg of weight lost 10 days of the third stage.
What about the allowed list? It continues to grow and delight with new products. Now you can also:
- cheese (fat content not more than 40%) - 40 gr;
- a couple of slices of bread (rye or whole grain) - no more than a couple of slices;
- you can afford fruits, and even a melon with watermelon (but except for bananas and grapes)
- pork, lamb and bacon are added to meat products.
- pasta from durum wheat;
- whole grain rice or (to a lesser extent) white;
- boiled or baked unpeeled potatoes - 1-2 pcs.;
But, the most pleasant thing at the stage of consolidation is the opportunity to arrange a real celebration of the stomach. This includes the first course, second course and even dessert. The main thing is not to eat all this for dinner. Best for lunch.
One day a week is dedicated to consuming Pure Proteins exclusively. For example, "protein Thursday". Used as a key element in maintaining proper weight
And don't forget to follow:
- we eat 2.5 tablespoons of oat bran;
- drink water 1.5 - 2 liters per day;
- 25 minute daily walks.
An example of the Pins menu
- Breakfast- oatmeal, cheese, coffee.
- Dinner- chicken broth with meatballs, bread.
- For an afternoon snack egg, kefir with bran.
- Dinner baked fish.
The fourth stage "Stabilization"
Stabilization - the last stage of the diet. From the name it becomes clear that our task is to finally stabilize the weight and get used to the new rules. They will help maintain the results and not gain extra pounds.
What to follow:
- 3 art. l. bran every day.
- drink at least 2 liters of pure water.
- daily walks with a minimum duration of 20 minutes.
- control the amount of food you eat. Better protein and vegetables. And you should not overeat starchy fruits, cheese and bread.
- 1 unloading protein day per week.
Restrictions are only for fatty, sweet and starchy foods. Eat no more than 40 grams of cheese. in a day. Products containing starch, 1-2 times a day. Food portions are small.
For the last step, Pierre Ducane states that it can be followed for quite a long time. And you can continue to eat like this for the rest of your life. During the passage of the three stages, there is a gradual change in eating habits. And the stabilization stage will strengthen the new nutrition system and will not let you go astray to the intended goal - maintaining weight at the desired level for life.
Sample menu "Stabilization"
In order not to break loose, you should choose an assistant. For example, a book. Only not simple, but from Monsieur Dukan himself. He created a unique guidebook " 60 days with Dr. Dukan". This is not just a book, but a step-by-step plan for 60 days with recipes, tips, tricks. This is the best option to permanently lose 10 kg!
More information can be found on my blog pages. Read the article "". Here is a complete list of all products, which will greatly facilitate your life when shopping in the store. When the Dukan protein diet appears in life, it is better to think over the menu for all stages in advance. This will help you not to break loose and clearly follow the instructions.
I also want to advise you not to be lazy and not come up with excuses. They say there is no time, no time to cook, it is necessary to select products. Yes, it is more difficult than the usual pasta with sausages for many. Only as a result you can get a stable weight. Those who have experienced the delights of mass overload will understand.
I say goodbye and the very last piece of advice for today - share the article with your friends on social networks. Bye Bye! 🙂
Rules of the protein attack stage
The Dukan diet is based on high protein and low carbohydrate intake. The first stage of this technique is called "attack" and can last up to 14 days, based on how many kilograms you need to lose.
The basic rules of the attack phase are as follows:
- you can only eat protein foods of animal origin;
- products can be baked, stewed, boiled, but not fried;
- limit the use of salt, replacing it with spices;
- drink at least two liters of water during the day;
- make time for physical exercise;
- eat oat bran every day (1.5 tablespoons).
This stage is good because during it there is no feeling of hunger, and the results obtained are stored for a long time.
Nutritionists do not recommend sticking to the first phase of the Dukan diet for more than seven days, since long-term consumption of exclusively protein foods can lead to kidney and vascular diseases. Before starting a weight loss course, you should definitely consult a specialist.
Protein attack is contraindicated in people with diseases of the liver, cardiovascular and urinary systems, as well as pregnant women.
Allowed products of the attack stage
For the attack phase, Pierre Dukan compiled a list of 72 foods that can be eaten without restriction:
- lean meat (beef, veal, rabbit, horse meat, chicken and turkey fillet) and offal;
- ham with a fat content of not more than four percent;
- sea and river fish - fresh, smoked and canned (without oil);
- any seafood;
- eggs in any form (proteins are allowed to be eaten in any quantity, and yolks - no more than two per day);
- skimmed dairy products;
- mushrooms;
- oat bran;
- water, tea (green, black or herbal), instant chicory drink, coffee without sugar, lightly carbonated drinks.
You can add spices, herbs, garlic, lemon, natural sweeteners, as well as small amounts of onion, vinegar and mustard to dishes.
At the attack stage, it is forbidden to eat lamb, pork, sweet pastries, alcohol, ketchup and all types of oils (except paraffin).
According to Dr. Pierre Dukan, most of the calories are found in vegetable and butter. There are no calories in liquid paraffin, it is not absorbed into the blood, cleanses the body and prevents constipation.
Attack stage menu for the week
By eating foods that are allowed in this phase, you can lose 10 to 20 kg per week. The diet can be made based on the approximate menu for the week described below.
Monday
Breakfast: 180 g grilled chicken breast, a cup of coffee.
Dinner: 210 g boiled veal, a cup of low-fat yogurt.
Afternoon snack: 2-3 pancakes with bran and cinnamon, a cup of herbal tea.
Dinner: 160 g tiger prawns with garlic.
Tuesday
Breakfast: three-egg omelet with mushrooms, a cup of chicory.
Dinner: trout baked with spices (180 g), a cup of kefir.
Afternoon snack: 140 g of porridge from oat bran, a cup of chamomile broth.
Dinner: 2 hard-boiled eggs.
Wednesday
Breakfast: 60 g beef ham, 60 g cream cheese, a cup of green tea.
Dinner: 210 g grilled chicken fillet.
Afternoon snack: 140 g cottage cheese casserole, a cup of yogurt.
Dinner: 160 g turkey bran stew, 2 raw egg whites, beaten with a teaspoon of fructose.
Thursday
Breakfast: three scrambled eggs with cream cheese, a cup of warm milk.
Dinner: 180 g of boiled salmon, a cup of broth from it.
Afternoon snack: bran cake, a cup of black tea.
Dinner: scrambled eggs from two eggs, a cup of yogurt.
Friday
Breakfast: a cup of yogurt with oat bran, processed cheese.
Dinner: 220 g baked beef with spices.
Afternoon snack: 140 g fat-free cottage cheese.
Dinner: 160 g of sea fish, steamed, with herbs and crab sticks.
Saturday
Breakfast: 180 g baked turkey fillet, a cup of chicory.
Dinner: 210 g boiled chicken breast.
Afternoon snack: 120 g bran cookies, a cup of ginger tea.
Dinner: 160 g chicken meatballs, a cup of yogurt.
Sunday
Breakfast: 2 soft-boiled eggs, 40 g beef ham, a cup of green tea.
Dinner: 210 g of boiled chicken fillet, a cup of kefir.
Afternoon snack: 2-3 oat bran pancakes, a cup of rosehip broth.
Dinner: 180 g of baked mackerel with herbs and half a lemon.