The Dukan diet has been one of the most popular diets in the world for many years. For several years, this diet has already been tested by hundreds of thousands of people who want to lose weight, and were satisfied with the results.

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The diet consists of four phases: "Attack", "Alternation" or "Cruise", "Consolidation" and "Stabilization". The duration of the diet depends on how many pounds you want to lose. Phase "Stabilization" lasts as long as possible and becomes a way of life for losing weight. Thanks to the phases "Fixation" and "Stabilization" the weight will be kept at the level you need, and you will not gain the lost kilograms again. The rules to be followed throughout the diet, read below.

The 4 phases of Dr. Dukan's diet

Phase 1 of the Dukan Attack Diet. table

"Attack" - the first phase of the famous Dukan diet, which continues 3 to 10 days, depending on the weight you want to lose. We will tell you which products Do's and Don'ts of Eating During the Attack Phase.

Below is table, which allows you to calculate the weight of the person losing weight and the number of days required to complete this phase. Based on the table, it can be seen that the more weight you need to lose during a diet, the more days this phase will continue.

During the attack you will be able to see good results pretty quickly, which will be an incentive for further weight loss. Lose weight on average per week about 4 kg (from 2 kg to 6 kg). Add to your daily diet 1.5 tablespoons oat bran.

What can you eat during the "Attack":

• Poultry meat without fat and skin (chicken, turkey, quail);
• Low-fat veal, rabbit meat;
• Lean ham;
• Chicken offal (liver, kidneys);
• Veal and beef tongue (front part);
• Fish and seafood (shrimp, mussels, squid);
• Crayfish;
• Chicken eggs (no more than 2 yolks per day, unlimited egg white);
• Crab sticks (no more than 8 pieces per day);
• Fat-free dairy products (milk, kefir, grained and liquid cottage cheese, Tofu soy cheese).

Eat low fat dairy products

Sample menu of the Dukan diet during the "Attack" phase for every day and recipes with photos you will find at this link. And at this link you will find recipes for simple desserts for "Attack".

Phase 2 of the Dukan Diet "Alternation" or "Cruise"

This phase continues until the weight begins to suit you, which means that it can last for quite a long time. The amount of oat bran increases to 2 tablespoons per day. During this period, protein days begin to alternate protein and vegetable. I.e Day 1 of the diet is purely protein, the second day is protein-vegetable. This helps to make the diet more varied, as well as supply the body with beneficial minerals and substances from vegetables. Scheme of protein and protein-vegetable days may be different. It could be scheme 1/1, 2/2, 3/3, but it should be noted that scheme 1/1- the most forgiving. see the link.

The following vegetables are prohibited on this:

• Corn;
• Potato;
• Peas;
• regular beans;
• Beans, lentils;
• Olives / olives.

Other vegetables you can eat no limits.

During this phase, you should also not eat:

• avocado;
• pasta;
• cereals.

For this phase see here.

3rd phase of the Dukan Diet "Fixation"

During the two previous stages, you have reached the desired weight. Now begins the longest stage of the diet - "Fixation". On the every kilogram lost accounts for 10 days of "fixing". For example, if you lost 15 kg during the first two stages, then the "Consolidation" phase will last 150 days. At this stage you need eat 2.5 tablespoons of oat bran per day. One day a week must stay clean protein. In this phase, the menu expands with many products.

At this stage, it is allowed to eat:

• Pork and bacon;
• lamb;
• Whole grain bread (100 g per day);
• Any one fruit per day (apple, orange, grapefruit, apricot, peach, plum, slice of watermelon or melon, a small bowl of berries). Bananas, grapes, cherries, sweet cherries, figs are still excluded from the menu;
• 40 g of hard cheese with a fat content not exceeding 40%;
• 1 tablespoon of vegetable oil.

You can eat certain types of fruits during the "Fixing" stage

The main difference of the previous stages is the introduction of two unusual meals. You will be able to afford starchy foods, as well as arrange "celebration of the belly". However, these meals should be introduced according to special rules. First, calculate the total number of days in this period. For example, in the first two stages you lost 8 kilograms, then phase "Consolidation" will take you 80 days. Divide the number of days of the phase in half.

1 within first forty days you can afford one serving of starchy foods once a week And 1 time per week arrange for yourself "celebration of the belly", which many call "feast". Feast - one meal, during which you can afford any products from the common table. You can treat yourself to ice cream or desserts, pastries or sweets. However, the amount eaten should not exceed the usual portion sizes.

In the first half of the "Consolidation" phase, arrange for yourself a "Feast of the Belly" once a week

2 during second period of the phase(second forty days) you can arrange 2 "belly feasts" a week and eat 2 servings of starchy meals. However, these dishes should be small. Do not repeat these meals in a row.

• Potatoes (mashed or baked potatoes);
• Buckwheat;
• Pasta;
• Beans, peas, beans and other legumes;
• Lentils.

At this stage, you can afford a few slices of whole grain bread a day.

Do not season these dishes with butter. Instead, prepare dressing of stewed vegetables: tomato and onion.

4th phase of the Dukan diet "Stabilization"

At this stage of the diet, you gradually return to your usual lifestyle. However, do not immediately jump on all those foods that you denied yourself during the diet, as the likelihood of returning excess weight is quite high.

1. Try to introduce new products gradually and little by little. Moderation in food, which has become your wonderful habit while dieting will help you stay slim for years to come.
2. keep eating oat bran 3 tablespoons daily. They should become your constant companion throughout life.
3. One day a week still remains protein. This phase can continue throughout your life. During this period, you will no longer lose excess weight, but with the right approach you will not gain.
4. go on drink enough water per day and exercise.

During the Dukan diet, you must adhere to several rules.

1 Every day you will need to eat a certain amount of oat bran. You can add them to food, for example, to low-fat cottage cheese, yogurt or soup. You can read more about what oat bran is.

Annotation:
The Dukan diet is the #1 diet in the world! And Dr. Pierre Dukan is the most popular French nutritionist who has developed a unique program for losing weight and stabilizing the lost weight in 4 stages. According to his method, Karl Lagerfeld, Jennifer Lopez, Penelope Cruz and Gisele Bundchen parted with excess weight. Dr. Dukan is sure that all people need the pleasure of food and the diet should satisfy this need, while providing stable results. In the new book by a famous nutritionist, you will find 350 delicious recipes that will give you pleasure and significantly increase your motivation, allowing you to enjoy your favorite dishes without restrictions: Russian dumplings, pizza, sandwiches, nuggets, all kinds of salads, soups and stews, delicate desserts and savory sauces - All of this is available to you with the Dukan Diet. All products used in recipes can be found on the Russian market. The 350 recipes in this book are a varied menu that provides an easy and delicious path to your ideal figure. Translation: L. Ivashkevich

royallib.com

It is unlikely that the French nutritionist Pierre Dukan could have imagined that the diet he promoted would be on the list of the most popular weight loss systems. The army of her fans has millions of people, and it is headed by show business stars. Many of those who once tried this weight loss system have completely revised their eating behavior and have been following Dukan's recommendations for years.

However, nutritionists are more skeptical about this technique and express an opinion about its futility. Who is right in this dispute?

Lifesaving weight loss can only be achieved through a complete overhaul of nutritional principles that go beyond the well-known “Eat less, move more.” The basic rules of the Dukan diet include:

• Protein food is a priority. Fats and carbohydrates - reduced to a minimum. The rationale is simple: proteins are a valuable building material for our body, it is impossible to do without them.

  At the same time, a large amount of energy is spent on their assimilation, which means that unnecessary fat reserves are spent. Fats and carbohydrates, on the other hand, are easier to digest, and their excess is easily stored as fat.

• Drinking plenty of water is a must. Water is a universal solvent for all toxins; it is included in absolutely all metabolic processes of the human body. Water consumption decreases - metabolism slows down - toxins (including excess fat) are not excreted from the body - the process of losing weight slows down. One “but” - there should not be any sweet, sweetened and carbonated drinks in the diet.
• Salt and sugar are prohibited. As for salt, its use should be reduced to a minimum, and sugar should be completely abandoned. It is this situation that often becomes an insurmountable obstacle for those with a sweet tooth who want to lose weight using the Dukan system.
• Physical activity is encouraged. During weight loss, it is not only possible, but you need to perform a daily simple set of physical exercises, swim or run, but not to the point of exhaustion. A faithful companion of losing weight should be walking - about half an hour a day at least.
• Bran should always be on the table: Every day you need to eat a few tablespoons of this healthy product to avoid constipation and replenish vitamin B.

The most pleasant rule for losing weight according to Dukan: food without restrictions, but not all products are allowed to be eaten. Basically, you can eat meat, fish and vegetables, so it is simply impossible to stay hungry.

Detailed description of the stages

Pierre Dukan offers 4 successive stages of weight loss according to his system. The first two stages are needed to reduce weight, and the third and fourth are aimed at consolidating the effect.. It is important not to ignore any of the 4 stages - and then a convincing result is guaranteed.

1 - "Attack"

This stage has a telling name - excess weight is attacked, starting from the first days of the diet. The "attack" is short: depending on the initial amount of extra pounds, it can last from 2 to 10 days. In fact, this is a short-term protein diet, as a result of which the weight will decrease by a couple of kilograms.

• You can eat all permitted products of animal origin (meat, poultry, fish, milk). They must be lean.
• Poultry meat should be consumed without skin.
• Eggs are best consumed without the yolk.
• Drink as much as possible and do not forget about moderate physical activity.

2 - "Cruise"

An alternative name for this phase of the Dukan diet is Alternation. At this stage days of protein nutrition alternate with protein-vegetable days. Weight in this mode is lost at a rate of 1 kg per week. "Alternating" continues until all extra pounds are lost. That is, if the initial excess weight was very high, you should tune in for a very long cruise.

• It is necessary to alternate days during which you need to eat only protein foods, with days during which you are allowed to eat proteins and vegetables. At the same time, the alternation scheme depends only on the desire of the person losing weight: this maybe 3 protein days and 3 protein-vegetable days following them, or 5 of both days. It is important that the number of those and other days of days be the same.
• During protein-vegetable days, the basis of nutrition should still be proteins - vegetables are simply added to them. A common misconception is the alternation of "meat" and "vegetable" days is fundamentally wrong!
• When compiling the menu, it is necessary to include only permitted products in the diet.
• Observe a plentiful drinking regimen and the rule of moderate physical activity.

3 - "Consolidation"

Otherwise, this stage of the Dukan diet is called “Fixation”. By this time, all extra pounds have been lost, but the result is still unstable, the body is ready to return to its previous state at any time. That is why it is so important to take this step seriously. The duration of "Consolidation" depends on how much weight has decreased since the start of losing weight: every kilogram lost is plus 10 days to the consolidation stage.

• 6 days a week should be protein-vegetable and only 1 day - protein.
• The menu is expanded by introducing whole grain bread, rice, wheat, pasta, potatoes, fruit, cheese. These products are introduced little by little and gradually. That is, you can’t eat previously forbidden cheese and fruits all day - they can be consumed a little bit every day (cheese - no more than 50 g per day, fruits - 1-2 daily).
• Once a week you can afford holiday dinner(either breakfast or dinner - as you like), during which you can eat whatever you want. It is important not to overeat previously prohibited foods, but to enjoy their taste in small quantities.
• All previous recommendations (eating bran, physical activity, 2 liters of water daily) should be followed strictly.

4 - "Stabilization"

Several months have passed since the start of the diet, and the body is accustomed to a new way of life and nutrition. At this stage (and it can be lifelong) it is important not to deviate from the inculcated eating habits. The main prescriptions are that:

• 1 day a week should be a fasting protein day, during which meals are organized as during the “Attack” stage.
• All animal products must be lean or low fat.
• Red fish prefer white, soft cheeses - hard, sweetened yoghurts - natural, sugar - sweeteners.
• Eat as little salt and ready-made sauces as possible.
• 3 tbsp bran a day is the law.

Compliance with these simple rules will allow you to forget about extra pounds forever and the newfound lightness and harmony will forever remain with you.

For more details about the stages of Dr. Dukan's diet, see the video:

Menu: how to cook, recipes

Followers of the diet of Dr. Pierre Dukan note that an important advantage of this weight loss system is variety of dishes on the menu. From allowed products, you can really cook an infinite number of various breakfasts, lunches and dinners - you just have to follow the rules for cooking "according to Dukan":

• All cooking methods are allowed: frying, boiling, steaming or grilling, baking. But it is better to prefer steaming or grilling - this way more useful substances are retained in the products.
• If you need to fry something - vegetable oil is better not to use at all.
• It is best to bake in foil.
• Salt food should be as little as possible, the taste of food with the same success will be emphasized by herbs and spices.
• If vegetables can be eaten raw, they should be eaten that way.
• You can’t season vegetable salads with oil or mayonnaise. For this purpose, it is better to use unsweetened natural yogurt or kefir.

An approximate and detailed menu for every day of the diet for weight loss according to Pierre Dukan in the table:

Pros and cons of the method

Ducanophiles see only advantages in it, and skeptical nutritionists see disadvantages. Both of these opinions have the right to exist and there is truth in each of them.

The undoubted advantages of the Dukan technique include:

• efficiency- if all the recommendations are followed, excess weight will definitely go away;
• use of natural products;
• satiety- it is almost impossible to starve on this diet;
• thoughtfulness of all stages of the diet until the exit from it.

At the same time, it cannot be denied that this system:

• contraindicated in people with diseases of the digestive tract, kidneys and heart- as it can aggravate existing health problems;
• very long and strict- many who want to lose weight simply do not have enough time and energy for all its stages;
• complete elimination of fat for a long time can lead to serious health problems (in particular, the state of the nervous system largely depends on the daily consumption of a sufficient amount of fat-containing foods);
• limited intake of grains and grains lead to a deficiency of vital B vitamins.

You should take into account all the pros and cons of the Dukan method when making an informed decision to lose weight with it.

Despite the fact that the Dukan diet is resented by nutritionists, experts cannot but agree that in any case it is better than uncontrolled and improper nutrition. So in the absence of contraindications, the Dukan diet can be very effective in the fight against obesity. Doctors call only:

• do not abuse protein days and excessive physical activity;
• don't ignore abundant drinking regime and the use of bran;
• do not completely eliminate fats from the diet (20 g of butter or vegetable oil per day is quite acceptable);
• additionally take a multivitamin;
• with any deterioration in well-being during weight loss - consult a doctor.

results

The secret of the effectiveness of the Dukan technique is in observing all 4 of its stages. If, having lost the right amount of weight, a person interrupts the diet at the stage of fixing and returns to the previous way of life - do not be surprised that his extra pounds will return to him within the next few months.

According to statistics, in 80% of cases this happens. And only 20% of the followers of this system are so imbued with its principles that it becomes the basis of eating behavior for them. No wonder that in this case lifelong harmony is guaranteed. So the success of losing weight is in the hands of the person who is losing weight, or rather in his way of thinking and post-diet lifestyle.

A photo

To fully understand the results of the Dukan diet, you should study the reviews (in the section below) and look at the photos of those who lost weight before and after:

Reviews of losing weight

• Veronica:

  The Dukan diet is boring and difficult. I don't know who could stick to it for many months? I broke down at the first stage.

• Irina:

  At the first stage, I lost 3 kg in 4 days. The result inspired me and gradually I got involved. As a result, I lost 12 kg in 5 months - I am very satisfied.

• Sveta:

  Unfortunately, the Dukan diet did not work for me. After the first stage, constipation began to torment, and bran did not help in solving this delicate problem at all. I had to stop, although it seemed quite simple to me.

• Marina:

  I lost 17.5 kg using the Dukan diet, but it was very difficult. All the time I wanted to eat something forbidden, and I could not look at meat at the end of the diet.

• Alina:

  For me, this diet is no longer a diet at all, but a way of life. I don't know how I used to eat? No wonder I was over 20 kg overweight. And now I'm slim thanks to Dukan.

Reviews of those losing weight on this system are very eloquent: the diet is effective, but difficult to implement and has contraindications. But if you are determined and you have no health problems - go for it! And Dukan is here to help!

foodexpert.pro

Among the innumerable number of diets, this Dukan method of nutrition is of interest not by chance. Why? It's simple: it works! The secret of success is that by eating according to this scheme, any person quickly becomes slender.

Then, probably, you need to remove all delicious foods from the menu, eat only a green salad, one leaf at a time for breakfast, lunch and dinner? Nothing like this!

This is interesting! The most delicious and high-calorie foods are allowed and there is no limit in their quantity. Eat as much as you want and lose weight at the same time! And the French doctor Pierre Dukan came up with such a unique and world-famous diet.

A diet for beginners and an exemplary menu give everyone a chance to get rid of unnecessary kilograms, gain harmony and self-confidence.

A bit of history

Pierre grew up in a fairly wealthy family, in addition to a regular school, he attended an art studio. He had a penchant for drawing, and he hoped to become an artist. But when Pierre was 17 years old, his mother died on the operating table - she had a brain tumor. The operation ended in failure.

This tragedy changed the whole life of young Pierre - he leaves his passion for art and makes a choice in favor of the profession of a doctor.

Having received a medical degree, he is closely engaged in research on the neurology of the brain. His scientific developments are published in specialized publications, their popularity is growing rapidly. It seemed obvious that he would take a worthy place in this area, but His Majesty Chance intervened in the matter.

Pierre was 34 years old when one day a patient who was overweight entered his office. The constant struggle with obesity did not give a positive result, and on a nervous basis, he developed depression. He constantly had to limit himself to what he loved most - in meat products.

In order to somehow help the poor fellow, Dukan allows the patient to eat lean meat, but recommends eliminating sweets by increasing water intake. The result of such treatment exceeded all expectations - the patient lost five kilograms in less than a week! This unexpected discovery formed the basis of a new method of losing weight.

Diet principles

How does the Pierre Dukan diet help beginners get rid of body fat? Sample menu, recipes and other recommendations - in our article.

Why did such a non-standard approach to the problem of excess weight give an amazing result? Everything is explained simply. Carbohydrate foods tend to be very easily absorbed by the body. But any, even a slight enumeration of carbohydrates is stored in the body in reserve.

This is a reserve in case of famine. And since there is still no hunger, and carbohydrates keep falling and falling into the stomach, the body is rapidly overgrown with fatty deposits. What Pierre Dukan advises in this case - a beginner's diet and an approximate menu for weight loss are described in this article.

Excessive calories require exercise, but for a person who is overweight, it is difficult even just to climb the stairs, not to mention going to the gym or other active activities.

The circle closes, problems grow sequentially and synchronously with the growth of fat folds.

But you can go the other way: remove carbohydrates and fats from the menu, and satisfy your hunger with products that do not contain carbohydrates - such as meat, fish, eggs, low-fat dairy products. Drink plenty of plain water and add oat bran, which helps to remove toxins and reduce hunger.

Hunger must be satisfied with foods that do not contain carbohydrates - such as meat, fish, eggs, low-fat dairy products

Eggs, fish, low-fat cottage cheese and lean meat - protein products that do not contain carbohydrates - this time. Delicious, natural foods that make you feel full for a long time are two.

And, most importantly, for their digestion, protein dishes require a lot of energy, that is, this is an additional work that we do not notice, but at the same time we lose calories. A sort of forced gym - that's three!

Eating tasty and satisfying, a person experiences positive emotions, which leads to the production of endorphins (hormones of happiness), which means that metabolism improves. All this, taken together, leads to a remarkable result - the loss of extra pounds, fresh appearance and overall health outcomes.

Pierre Dukan not only developed an effective diet, but also compiled options for an approximate menu. for beginners, he literally chewed through all the nuances, gave recommendations on physical activity and personally worked on compiling delicious dishes.

Who is the Pierre Dukan diet for?

• is overweight;
• wants to be more fit;
• wants to cleanse his body;
• wants to get rid of overeating;
• has elevated lipid levels.

The diet is indicated for those who are overweight

The diet proposed by the French doctor is useful not only for weight loss. It can reduce high blood sugar, remove excess cholesterol from the walls of blood vessels, normalize blood pressure, improve metabolism, remove toxins that have accumulated in organs and tissues for years.

It can reduce high blood sugar, remove excess cholesterol from the walls of blood vessels, normalize blood pressure, improve metabolism, remove toxins that have accumulated in organs and tissues for years.

Diet promotes rejuvenation of the whole body, the return of a forgotten feeling of lightness and comfort, and also active longevity.

Stages of the diet and their features

Pierre Dukan, like a real Frenchman, called the stages of the diet not just - the first, second, third and fourth, but beautifully and a little romantic: attack, cruise, consolidation, stabilization. What do these stages mean?

Attack

The first, most important and decisive point of the strategy. The purpose of the attack is a swift offensive and victory. Victory over excess weight. This period is the most responsible, the most significant and the most important: due to the lack of carbohydrates in the menu, rapid weight loss occurs. The body needs glucose and if it does not come from outside, then you need to find it inside!

This moment is the key to triggering the mechanism of fat destruction.

Weight loss can reach from 1 kg to 3 - 5 kg or more per week. But do not be upset if gaining harmony is not so fast. It is necessary to check whether all the conditions of the diet are met, take into account the individual characteristics of each person, be patient and continue the fight.

The result will certainly be achieved - fat deposits will go away and the body will become slender. In the end, dieting is not only useful, but also pleasant. A list of useful products and recipes for delicious dishes was compiled for us by Pierre Dukan. A beginner's diet and a sample menu will help everyone to gain health, optimism and a slim figure.

What foods are allowed in the Attack phase:

1. The meat is lean.
2. Chicken without fat.
3. Quail egg.
4. The cheese is fat free.
5. Skimmed milk.
6. The ham is lean.
7. Seasonings to taste.
8. Canned fish.
9. Low fat yogurt.
10. Fish baked.
11. Chicken egg.
12. Offal.
13. Sausage.
14. Bran.

Many varieties of meat are allowed for use, but it is preferable to choose dietary meats and game. Pork and lamb should not be used because of their high cholesterol content.

Egg yolks also contain a lot of fats invisible to the eye, so their use should be reasonable. Attack period lasts from 2 to 5 - 7 days. During this time, usually lost from 0.5 kg to 5 kg per week.

It is necessary to drink about 1.5 - 2 liters of water per day and take walks for 20 minutes

Foods containing carbohydrates are prohibited. Sweeteners can be used instead of sugar. It is necessary to drink about 1.5 - 2 liters of water per day and take walks for 20 minutes.

Note! At this stage, there may be a heavy smell from the mouth, dryness. This is normal, you just need to be patient, it will pass soon.

Particular attention is paid to oat bran. They play an important role in this diet.

Cruise

A Frenchman would not be a Frenchman if he called the stages simply and routinely, numbering and putting boring checkmarks ... This is not true! Everything should be beautiful and harmonious, and also a little mysterious. Let's try to understand what the name "cruise" means.

A cruise is an interesting, pleasant, and sometimes unexpected movement from one place to another. As a rule, from home to new places, new events and discoveries. So it is quite logical to call the second stage of the diet a cruise.

After all, passing through it, a person changes and must re-learn himself, discover something unknown in himself and be transformed. This phase is often referred to as alternation.

What products are allowed

28 types of vegetables are added to the products from the first stage. Purely protein days alternate with protein-vegetable days. Easy to alternate every other day. For example, on even days protein food, on odd days - protein and vegetable. Vegetables are allowed both raw and boiled-baked. The use of vegetable oil is undesirable.

Prohibited foods for this phase

Potatoes and beans are prohibited.This restriction applies to peas, legumes and lentils. The duration of the phase depends on how many kilograms you want to lose. All rules of the Cruise stage continue until the desired weight is reached.

Consolidation

Translated from French, consolidation is strengthening, consolidation, transformation. You can't think of a better name. After all, this phase is intended to strengthen and consolidate the achieved result in order to transform your body.

The meaning of consolidation is that a person who has lost a few kilograms on a diet does not relax and does not gain weight again.

The diet in this period is less strict. Vegetables, fruits, grain bread (100 - 150g) are added. Fruits are preferably sour (1 piece per day). Prohibited are cherries, figs, peaches, bananas or grapes.

You can eat cheese! But choose low-fat varieties, and do not abuse. As in the previous steps, you need to drink plenty of water and do not forget about oat bran. Walking should take 30 minutes. The duration of this period depends only on the person himself. You can stay at this stage for as long as you like.

Stabilization

The final stage, designed to fix or consolidate the results achieved and for a gradual transition to a normal diet. The menu includes vegetables - a source of vitamins and minerals. It is allowed to consume two products containing starch daily.

It can be a small portion of rice, buckwheat or pasta, a couple of potatoes, some peas or lentils. Once every 7 days you can eat your favorite dish. Protein food is still a priority, in the middle of the week one day should be completely protein. The norm for bran - up to 3 tbsp. spoons a day.

As before, you need to drink a lot - 2 liters of water or more. Physical exercise will help to spend extra calories, do not neglect them.

The first day:

• Morning: milk with waffles, yogurt
• Noon: belyashi, boiled fish
• Evening: perch baked in foil

Second day:

• Morning: coffee with cottage cheese, eggs and bran tortillas
• Afternoon: offal pancakes, coffee with syrniki
• Evening: prawns with herbs, cheesecakes and yogurt

Day three:

• Morning: skimmed milk with tortillas
• Noon: meat soufflé, bran and kefir pancakes
• Evening: fish soup, chicken roll, herbal tea with stevia

Day four:

• Morning: ham omelet, xylitol herbal tea
• Noon: shrimp in tomato sauce, coffee
• Evening: chicken breast, yogurt, dark chocolate tea

Day five:

• Morning: 2 soft-boiled eggs, marshmallow tea
• Afternoon: meatballs, fish pate with tortilla
• Evening: fermented baked milk, yoghurt and bran pancakes

Day six:

• Morning: crab rolls, coffee
• Noon: soup with meat and egg, cottage cheese
• Evening: stuffed crab sticks

Day seven:

• Morning: egg and bran cookies
• Afternoon: chicken meat, baked
• Evening: fish fillet stewed in tomato

World renowned nutritionist warns - you need to eat to your fill, you can’t get up from the table half-starved, otherwise, after an hour or two, a person will feel severe hunger and can eat what the first one comes to hand at that moment.

Avoiding such breakdowns is easy, you just need to eat up during the next meal with the products allowed for this stage.

There are also restrictions on physical activity - it is needed in reasonable doses, from 20 minutes to half an hour. Dukan does not recommend going to the gym or other physical activities during the diet, so as not to build up severe hunger and not provoke overeating of carbohydrate foods.

Some dishes from the sample menu for beginners that can be used in any phase of the Pierre Dukan diet

offal fritters

Grind any offal (liver, kidneys, heart), add bran, fat-free cottage cheese and eggs to this mass. Add your favorite spices, salt a little, mix well. Spoon into hot skillet and fry. When serving, garnish with a slice of lemon and a sprig of greens.

Delicate meat soufflé

Grind any lean meat in a blender, add milk, seasonings and beaten eggs, mix. Mix cottage cheese with bran and salt a little. Roll out the meat mass on parchment or foil, lay the prepared cottage cheese on top in an even layer, wrap everything in a ball or roll. Bake until done.

Cheesecakes for tea

Cottage cheese 0% fat knead, sweeten with a sweetener. Add eggs and bran to this mass. Form small cakes, roll each in bran, bake or fry in a non-stick frying pan.

Wafers for morning coffee

Take in equal proportions and mix cottage cheese, yogurt and bran. Add baking powder, vanilla, sweetener and beaten egg to them. Bake in a waffle iron.

Expected results of the diet

You can get the following results:

1. Improving well-being and mood.
2. Weight loss of several kilograms.
3. Improvement of the body as a whole.

Advantages and disadvantages of Pierre Dukan's sample menu and diet for beginners

The advantages are that you do not need to limit yourself in food, you can and even need to eat your fill.. The diet dishes are delicious, very diverse, there is a place for taking the initiative in choosing products and compiling the menu, the main thing is to follow the general principles of the program.

The advantage is that you do not need to exhaust yourself physically, which is very important for obese or infirm people, as well as for those who do not have the time or desire to visit the gym.

It's important to know! There are almost no drawbacks to this technique. Unless there is some discomfort when switching from the usual food to a new menu, the need for a few days to give up the usual sweets or some favorite food.

Who wouldn't like Pierre Dukan's Beginner Diet and Suggested Sample Menu

The Dukan diet for beginners is not suitable:

1. Those who suffer from cardiovascular diseases.
2. Who has mental health problems.
3. Those who have severe kidney disease.
4. For those who are underweight.

Dukan diet program. The results of the weight loss experiment on this diet:

Recipes for the Dukan attack phase:

How to cook pancakes on the Dukan diet:

womane.ru

Lack of proper nutrition, visiting fast foods leads to mass obesity. A firm decision to bring the figures into ideal proportions requires a serious approach. One of the most popular and effective ways to lose weight is the method invented by Pierre Dukan (beginner's diet): the approximate menu is quite simple and does not harm the body. This concept of nutrition has been working for more than 10 years. She deserves worldwide attention. Many celebrities, using the diet from Dr. Dukan, quickly restore their figure.

Features of nutrition according to Pierre Dukan

From a scientific point of view, the essence of the diet consists of three principles: few calories, no carbohydrates and no fats. A high protein intake prevents muscle breakdown during the first phase. For this, ballast substances are purposefully supplied in the form of bran, which prevents constipation and intestinal obstruction.

The Dukan diet is rich in low-calorie protein and carbohydrate foods. It is based on four steps:

• attack;
• alternation;
• fastening;
• stabilization.

Before starting a diet according to the Dukan principle, nutritionists recommend a week of preparation. In particular, such preparation is necessary in order to recharge with vitamins and minerals, to check whether the planned diet is suitable for you. The preparatory week is not part of the official program.

Power option for the first phase

The greatest weight loss is achieved in the first stage. Its duration is 1-10 days. The foods you eat should be high in protein and low in fat. The first phase of weight loss contains 72 approved products. It is allowed to eat low-fat dairy products, fish, eggs, seafood, lean meat.

It's important to know! To provide a supply of antioxidants, vitamins, trace elements, Dukan recommends Goji berries, 1 tsp each. per day. Vegetables, fruits, alcohol, sugar should be excluded.

Pierre Dukan proposes the following menu for each day of the first phase:

1. First day. Breakfast: omelet with meat, coffee. Lunch: soup with pieces of fish, bread with bran. Snack: 0% fat cottage cheese. Dinner: boiled or baked lean meat, strong black tea.
2. Second day. Breakfast: homemade whole milk cottage cheese, bran bread. Lunch: soup with meat, 2 quail eggs. Snack: skimmed milk. Dinner: stewed cod fillet.
3. Day three. Breakfast: scrambled eggs, a couple of pieces of herring, a cup of freshly brewed coffee. Lunch: meatballs without bread, a glass of low-fat milk. Snack: 200-300 ml of yogurt. Dinner: oven-baked squid.

1. Day four. Breakfast: a slice of processed cheese, bran bread, green tea. Lunch: cod soup. Snack: oatmeal cottage cheese casserole, yogurt. Dinner: any chicken fillet dish, kefir.
2. Day five. Breakfast: 3 quail eggs, kefir. Lunch: cod fillet cutlets without onion and bread, kefir. Snack: 1% fat milk, bran bread or crispbread. Dinner: stewed beef tenderloin, tea.
3. Day six. Breakfast: scrambled eggs or scrambled eggs, coffee. Lunch: meat soup, a piece of boiled poultry meat. Snack: oat bran, kefir. Dinner: oven baked mussels, coffee.
4. Day seven. Breakfast: homemade cottage cheese, coffee. Lunch: soup with pieces of fish, kefir. Snack: cottage cheese casserole, yogurt. Dinner: meatballs, kefir.

Daily use 1 ½ tbsp. l. oat bran will satisfy cravings for carbohydrates, and the ballast substances contained in them regulate digestion. Drink 1.5 liters of pure water.

Approximate meal plan of the second phase

According to Pierre Dukan, the most important stage of dietary nutrition is Alternation. By this time, a person reaches his goal. The menu for the week of the second phase of the diet consists of alternating (the first day is vegetable, the second is protein). Oat bran should be increased to 2 tbsp. l.

In cooking, you can not use fat, sauces, seasonings that contain more calories than vegetables. Products for the Dukan diet include the following list of vegetables: green beans, eggplant, fennel, cucumbers, chicory, pumpkin, radish, Brussels sprouts, lettuce, spinach, asparagus, peppers, leeks, tomatoes, white cabbage, asparagus, zucchini, mushrooms and other mushrooms.

Attention! Limit the consumption of carrots and beets to a minimum. All other vegetables are prohibited.

How to eat during the Consolidation stage

In the third period, the results achieved are maintained, the body is preparing for lifelong proper nutrition, and following the diet according to the Dukan plan. The total duration of phase 3 is 10 days.

Sample menu for the day:

1. Monday. Breakfast: curd mass, tea. Lunch: meat soup, oat bran, kefir. Afternoon: fruits. Dinner: baked chicken fillet with vegetables, potato side dish.
2. Tuesday. Breakfast: omelette with turkey, coffee. Lunch: fish soup, vegetable salad. Afternoon snack: seasonal berries. Dinner: cheesecakes, fruit, coffee.
3. Wednesday. Breakfast: meatballs, vegetable salad. Lunch: combined meat soup. Snack: a glass of yogurt, any fruit. Dinner: baked meat, vegetable salad.
4. Thursday - any menu from the "Attack" preliminary stage.
5. Friday. Breakfast: scrambled eggs, kefir, coffee. Lunch: soup with meatballs, vegetable salad. Afternoon snack: oat bran, seasonal berries. Dinner: baked fish fillet, stewed vegetables.
6. Saturday. Breakfast: cottage cheese casserole, coffee. Lunch: fish soup with fillet pieces, yogurt. Afternoon snack: fruits according to the season. Dinner: baked mussels with cheese, vegetable salad, rice side dish.
7. Sunday. Breakfast: whole cottage cheese, boiled egg coffee. Lunch: poultry meatballs, bran bread, vegetable salad. Afternoon snack: fruits or berries. Dinner: fresh vegetables, stew, 2 glasses of your favorite wine.

The third stage of dietary nutrition serves to consolidate the overall result. The weight does not decrease, only slight fluctuations are possible.

Important! Remember to drink plenty of water between meals.

Five rules of nutrition in the fourth stage

What can you eat in the last phase? Pierre Dukan has developed 5 rules that you should follow if you want to stay slim forever.

Five rules of good nutrition:

1. Follow proper nutrition by eating permitted foods, of which there are 72.
2. In the previous steps, you learned something about nutrition - apply your knowledge and stick to the right habits. Eat mindfully and slowly.
3. Eat high-quality proteins one day a week. Have Protein Thursday weekly.
4. Movement is the key to health. Take daily walks (minimum 20 minutes).
5. At the end of the third phase of the diet, consume 3 tbsp. l. oat bran.

Studies have shown that the diet of the French doctor Pierre Dukan is effective if the instructions are followed. To avoid mistakes and follow proper nutrition, read Pierre Dukan's book with recipes for every day.

I can't lose weight Pierre Ducane

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Title: I Can't Lose Weight
Author: Pierre Dukan
Year: 2008
Genre: Medicine, Health, Self-improvement, Foreign applied and popular science literature, Foreign educational literature

About the book "I Can't Lose Weight" by Pierre Ducane

The famous French nutritionist Pierre Ducane is the author of the bestseller "I Can't Lose Weight", which contains a detailed step-by-step method of saying goodbye to extra pounds forever. Thanks to the popular Dukan Diet, fifteen million obese people have returned to their former slimness.

Pierre Ducane on the pages of the treatise “I Can’t Lose Weight” suggests losing weight forever and consolidating the result, following the simple and understandable recommendations of a nutritionist, repeated from page to page and firmly seated in the subconscious of the losing weight. From the first line, the doctor warns that the process will be long and you should not expect a quick result, but the melted kilograms will be lost forever.

The Dukan diet is broken down into four stages that a person who wants to gain harmony has to go through. At the first stage "Attack" the patient can eat any amount of protein products. At the same time, losing weight is waiting for the biggest and fastest weight loss. The list of products consists of 72 items, so a person can easily cope with hunger, which is usually pursued during diets.

The second stage "Alternation" adds twenty-eight new foods to the diet, including vegetables. The third stage "Fixing" again expands the menu and is a transitional step to the usual diet. The last stage "Stabilization" guarantees the stabilization of the weight and returns the patient to the normal way of life. After completing the four stages of the methodology, a person’s eating behavior changes completely and a clear understanding of proper nutrition is built.

In addition to restrictions on food intake, PierreDukant gives recommendations on how to combat physical inactivity, describes which muscle groups work with the usual physical exercises and how movements generally affect the body. The author argues that simply giving up the elevator in favor of walking up the stairs will help to quickly and effectively get rid of the burden of excess weight and strengthen the heart. In addition to the list of products, in the book you can find detailed recipes for dishes that are recommended to be prepared for good nutrition during each stage of the methodology.

The main rule of the treatise is "to lose weight, you must eat." Thanks to this motto and the simple rules described on the pages of “I Can’t Lose Weight”, fat people quickly part with extra pounds and consolidate the results achieved. Thousands of people who have experienced the technique of Pierre Ducan confirm the effectiveness of the diet and the simplicity of its implementation.

On our site about books, you can download the site for free without registration or read online the book "I Can't Lose Weight" by Pierre Dukan in epub, fb2, txt, rtf, pdf formats for iPad, iPhone, Android and Kindle. The book will give you a lot of pleasant moments and a real pleasure to read. You can buy the full version from our partner. Also, here you will find the latest news from the literary world, learn the biography of your favorite authors. For novice writers, there is a separate section with useful tips and tricks, interesting articles, thanks to which you can try your hand at writing.

Quotes from the book "I Can't Lose Weight" by Pierre Ducane

Tomatoes, cucumbers, radishes, spinach, asparagus, leeks, green beans, cabbage, mushrooms, celery, dill, all types of leafy lettuce, endive (chicory salad), eggplant, zucchini, peppers, and even carrots and beets (provided do not consume the latter at every meal).

Introduce oat bran into your diet, the only weight loss product in the world, provided that the product is properly ground and sieved in a special way, which gives it medicinal properties and distinguishes it from the classic bran used in cooking.

DURING THE SECOND STAGE, OAT BRAN SHOULD BE USED AT A DOSE OF 2 TABLESPOONS PER DAY AND PART OF BOTH PROTEIN AND PROTEIN-VEGETABLE DAYS.

Stage "Stabilization" - keeping the achieved weight: protein Thursday, refusal of the elevator, 3 tablespoons of oat bran per day throughout life.

The attack stage, which includes the consumption of pure protein, allows you to quickly lose weight and in practice is not inferior to the results achieved by fasting or using protein powder, but without the disadvantages of these two methods.
The "Alternation" stage - this stage of the diet involves the alternation of protein with vegetables and allows you to quickly and at one time achieve the desired weight.
The “Consolidation” stage is the stage of consolidating the results obtained, designed to prevent the yo-yo effect, when the body seeks to restore quickly lost kilograms. This is a stage of increased vulnerability, the duration of which is calculated by the formula: 10 days to consolidate each kilogram lost in the previous two stages.

In fact, in practice, it turned out that these are people with temporary or permanent dissatisfaction, forcing them to eat well and a lot, in order to neutralize it at any cost.

Summary. Memo for the final stage "Stabilization"
1) Have one pure-protein Thursday a week, choose foods that contain the maximum amount of protein for this, as they will give the best results.
2) Keep drinking 1.5 liters of water a day.
3) Don't use the elevator and don't forget to walk 20 minutes a day.
4) Eat 3 tablespoons of oat bran in any form daily.

Goal - weight loss less than 10 kg
For such less ambitious goals, the best duration of the attack phase is 3 days, after which you can safely move on to the next phase.

Free download the book "I Can't Lose Weight" by Pierre Ducane

(Fragment)

Pierre Dukan

350 Dukan Diet Recipes

LES RECETTES DUKAN Mon regime en 350 recettes

The editors would like to thank Elena Alexandrova and her daughter Olga for their active participation in the creation of the book.

© Editions Flammarion, 2007

© Design. Eksmo Publishing LLC, 2013

All rights reserved. No part of the electronic version of this book may be reproduced in any form or by any means, including posting on the Internet and corporate networks, for private and public use, without the written permission of the copyright owner.

© Electronic version of the book prepared by Litres (www.litres.ru)

Thanks

I would like to thank Roland Shotar, one of the best chefs in Paris. In exchange for the 30 kilos lost after reading the book I Can't Lose Weight on my own, he offered his professional interpretation of my recipes, which he endowed with grace and ingenuity, and gave diet followers the opportunity to lose weight surrounded by exquisite French gastronomy.

Special thanks to Gael Boulet, Alain Ducasse's Chef Trainer, for his valuable tips on the art of creating tasteful music with simple arrangements, replacing the taste of fatty foods with the wonderful aromas of healthy dishes.

From the publisher

Dear readers!

All sorts of difficulties and dangers lie in wait for each of us on the long road to harmony, especially in moments when we feel tired from the monotony of the diet, the weight is at one mark. It is no secret that the ability to vary taste sensations and dishes plays a significant role in the effectiveness of the diet and the prevention of breakdowns. But not every diet can boast an abundance of flavors.

DUKAN'S METHOD ALLOWS TO PREPARE AMAZING DISHES AT EVERY STAGE OF THIS DIET, AND WE HAVE SEEN OF THIS ON THE EXAMPLE OF NUMEROUS RUSSIAN DIET FOLLOWERS.

Dr. Dukan's new book will help you diet with ease: you can cook simple and varied dishes without even having time to think that something has already become boring to you. Every day you will enjoy your meals and at the same time lose unnecessary pounds.

This edition contains not only recipes suitable for each stage of the Dukan Diet, but also additional information not included in the first book. For example, here you will find list of allowed products, which allow you to further diversify the diet menu. With these additional products, you can even prepare desserts from the "Alternating" stage. Recipes containing such products are accompanied by the phrase .

PLEASE NOTE: IF YOU HAVE ALREADY CONSUMED A DISH MARKED THIS DAY "Contains 1 Eligible Product" THEN IT IS NECESSARY TO MONITOR THE AMOUNT OF THE ALLOWED PRODUCT USED IN THE RECIPE IN ORDER TO NOT EXCEED ITS DAILY RATE.

Each recipe contains the following information: preparation and cooking time, cooling time (if required, indicated by a snowflake), ingredients and a description of the cooking process.

Additionally, we have clarified which stage this recipe is suitable for, this is indicated by circles with the stage number:

1 - stage "Attack";

2 - stage "Alternation";

3 - stage "Fixation";

4 - stage "Stabilization".

In addition, here you will find information on whether this dish is allowed to be consumed on the third and fourth stages on Protein Thursday. Next to the recipe are plates with numbers showing the number of servings received.

ALL RECIPES ARE CAREFULLY CHECKED AND ADAPTED TO RUSSIAN PRODUCTS, THEREFORE, THERE SHOULD BE NO PROBLEMS WITH COOKING.

Some of the above recipes are provided by our Russian readers who have already lost weight on the Dukan diet and were happy to help everyone who is just at the beginning of the journey. We thank them for providing recipes and photographs and admire their ability to turn routine meals into culinary masterpieces. Indeed, among the dishes provided by them were not just stew with vegetables, but even Russian dumplings! Thanks to such active readers, we finally believed that the Dukan method is not just a diet, but a complete nutrition system that allows you to lose weight and stay healthy, enjoying every meal.

We sincerely wish you to achieve your correct weight, and sincerely hope that the recipes in this book will help you in this. Believe in yourself, cook and be good!

Introduction

Let my diet be yours

When I handed over the manuscript of the book “I Can't Lose Weight” to the publisher, I was well aware that I had just finished the work of my life. I knew that I was presenting to my patients and future readers a new method of dealing with excess weight, created by me as a result of thirty years of daily medical practice.

My entry into nutrition has drawn the ire of my fellow ardent supporters and promoters of low-calorie diets, midget portions, and calorie counting. I suggested a diet based on proteins and allowing eat as much as you want, without the burdensome weighing of portions and calculating their calorie content. At that time I was very young, susceptible to criticism and at the slightest setback could easily lose heart. However, the effectiveness and simplicity of my methodology, its full compliance with the psychology of overweight people, gave me confidence that I was on the right track, and gave me strength for further work.

Naturally inquisitive, resourceful, and creative, I used these qualities to explore the area of ​​people's attitudes to their body weight, which I knew very well. I developed the concept of my diet for years and only through daily contact with patients and tireless search for new ingredients could I improve it.

I LEAVE ONLY THOSE COMPONENTS WHICH PROMOTED THE EFFICIENCY OF THE DIET AND ALLOWED TO SAVE THE OBTAINED RESULTS AS LONGER AS POSSIBLE.

Thus, a nutrition technique arose, which today I can confidently call my own development.

The response that this diet has received, its spread and popularity, the many expressions of sympathy and constant support from readers have all filled my life with meaning. Whatever my ambitions and hopes were during the writing of the book "I Can't Lose Weight", I could not even imagine that it would be read by such a huge number of readers, it would be translated into many languages ​​and published even in such distant and exotic countries as Korea, Thailand and Bulgaria.

My methodology does not owe its popularity to the mass media at all: almost no one advertised the book. It was sold only because it was advised to each other by thinner readers and participants in Internet forums. Recently, it has even been recommended by my fellow doctors. I began to assume that it contains something that transcends my understanding, some kind of happy link that allows the reader to receive the same empathy, energy and understanding that they feel in personal contact with a nutritionist. Since the book "I Can't Lose Weight" fell into the hands of readers, I have received a huge number of letters - thanks and testimonies of the effectiveness of the diet. Among them were criticisms and suggestions for improving the methodology. In these letters, I am first of all advised to enrich the methodology with a complex of physical exercises and new recipes for dishes. I wrote this book to satisfy the second wish. But do not worry, I will also immediately respond to the first request!

For this publication, which contains recipes compatible with the method I have developed, I have taken advantage of the unusual ingenuity of my patients. I can't mention here everyone who has contributed to improving recipes and additions to them, but I always try to keep the name of the recipe given by its creator.

FOR THOSE WHO DO NOT KNOW THE ESSENCE OF MY DIET AND ITS RECOMMENDATIONS, I WILL EXPLAIN THAT THIS METHOD RElies ON TWO BIG FOOD GROUPS: FOOD RICH IN ANIMAL PROTEINS AND VEGETABLES. THESE TWO FOOD CATEGORIES ARE THE NATURAL BASIS OF HUMAN NUTRITION FOR ME.