Dukan diet cruise allowed additional products. Dukan diet cruise allowed foods

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious it is!

31 Mar 2017

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If you follow a nutrition plan called the Pierre Dukan diet, phase 2 of which involves more varied recipes, you can allow yourself to eat more foods than in the first phase. The sensational method for weight loss makes the promise of an ideal figure without harm to health and keeps it if you follow the regime. The technique is not very complicated, but you will still need willpower.

What is the Dukan diet

Not harming the body, not slowing down the metabolism even more and, at the same time, losing weight is not an easy task. The Pierre Dukan diet proved that this is possible. This system is not just a list of products or dishes that can be consumed, but is a clearly demarcated methodology containing the following steps:

• Attack. To make excess fat leave you, the process needs to be started. This is done by consuming foods containing large amounts of proteins.
• Alternation. The Dukan diet, stage 2 of which calls for alternating certain groups of ingredients, is considered the main phase that ensures weight loss.
• Consolidation. Losing weight quickly is half the success, but instilling the habit of eating right can be extremely difficult. This stage is aimed at creating a diet that takes into account the needs of everyday life.
• Stabilization. At this stage, you can allow yourself to eat everything, but subject to 3 clear rules. It is necessary to consume bran every day, have a protein day once a week, and walk more during the day.

Stage two of the Dukan diet

In the process of fighting for a slim figure, you will learn to cook even those dishes that you have never heard of before. Alternating according to Dukan will significantly expand your culinary knowledge and diversify your recipes. At this stage, the protein days familiar from the attacking part of the technique should be diluted with protein and vegetable days. You can create the menu for the second phase of the Dukan diet yourself, not forgetting the rules: 40% protein should come from 60% raw or cooked vegetables. Protein-vegetable days can be replaced by protein days every other day, or you can change the diet after 5 days.

Allowed products of the second stage of the Dukan diet

The effectiveness of a particular nutrition plan depends on its compliance or, conversely, neglect of it. It is not difficult to remember the allowed foods on the Dukan rotation, since they are represented by protein ingredients and vegetables. On a given day you will have to eat this for breakfast, lunch, afternoon snack and dinner, changing the recipes. The protein component can be represented by lean meat or poultry, such as chicken or turkey. Eggs are not prohibited: separate the white and eat it. Among the vegetables allowed for consumption are:

• spinach;
• celery;
• tomatoes;
• leaf salads;
• cabbage;
• cucumbers;
• zucchini;
• eggplant;
• radish;
• green and red bell peppers;
• pumpkin;
• broccoli;
• beets in limited quantities.

Additional supplements according to Dukan on alternation

The second stage of the technique is facilitated by the possibility of including permitted foods in the diet. Additional supplements on rotation help to better tolerate a limited menu. The Dukan Cruise diet implies giving up everything fatty, so, for example, you won’t be able to eat pancakes for dessert, but cottage cheese casserole will be allowed. The list of acceptable ones will include:

• soy or low-fat yogurt;
• kefir of the lowest fat content;
• soup without meat, such as gazpacho;
• low-fat cheese;
• tea and coffee;
• 3% sour cream;
• poultry sausages.

Dukan recipes on rotation

If you don't view your weight loss meal plan as something unpleasant, then this difficult stage will pass unnoticed for you. Low-calorie foods can be tasty too. The Dukan diet, stage 2 of which opens up scope for culinary creativity, allows the consumption of familiar dishes, such as borscht. However, it will differ from the classic version and contain chicken breast as a meat component.

Dukan's alternating recipes can be a combination of permitted products in the form that you prefer. It is important to switch from pure protein options to protein-vegetable options at regular intervals. The Dukan Diet Alternation or Cruise also allows desserts containing low-fat dairy ingredients, but without added white sugar.

Menu of the Dukan alternation stage

The duration of weight loss at this stage depends on the amount of extra pounds. It is always convenient to create a sample menu for alternating according to Dukan for a week. Some people who are losing weight make preparations right away, distributing them among containers. The Dukan diet, the 2nd stage of which is more free than the first, can be formed from approximately the following dishes:

1. Protein-vegetable days:

• cottage cheese;
• cabbage stewed with chicken sausage;
• salmon cutlet with coleslaw dressed with olive oil;
• nuggets with vegetables;
• salad with beets and yogurt;
• chicken puree soup with zucchini.

2. Protein days:

• turkey nuggets and kefir;
• broth with pieces of chicken breast;
• cutlets from lean fish;
• low-fat bran yogurt;
• egg white;
• grilled turkey fillet;
• baked trout.

Video: Dukan Alternation stage

Attention! The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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Alternation is the second and most important phase. It is longer than the first (Attack), but softer in terms of requirements. The daily menu will continue to include meat, eggs and skim milk. But vegetables will also appear here (although not all); The daily intake of bran and sunflower oil will increase. Sweets, flour, cereals, and potatoes are still excluded from the diet.

Features of Alternation

In the second phase, the Dukan diet allows vegetables and protein in different portions at any time of the day, so you won't feel hungry. This phase received its name for its special nutritional scheme: it alternates between pure protein (PB) days (the diet in them is almost similar to the Attack phase) and protein-vegetable days (VP), where vegetables from the “allowed” list are added to the already known protein dishes .

The author of the diet compared this part to a “two-stroke engine”: calories are absorbed and burned in turn, giving you enough energy to carry out all the day's activities. Choose a comfortable alternation mode yourself. The recommended one is 1/1, but 2/2, 3/3, 4/4 and even 5/5 are also possible. It doesn’t matter how exactly they are combined and which day will come first, but it is important that the alternation mode is the same throughout the entire stage.

Another “relaxation”, albeit insignificant, but pleasant: the daily portion of oat bran becomes larger (up to 2 tbsp.), vegetable oil - up to 1 tsp. You can add tomato paste, ketchup (1–2 tsp), mushrooms, and fruit yogurt to your diet. We still don't eat carbohydrates.

The duration of the phase is calculated using an online calculator on any website dedicated to the Dukan diet. But you can continue it longer - until you get into the desired shape.

In the Dukan diet system, the second stage is the most important: you get a result close to the planned one, and move on to the last period - Consolidation, which will help maintain the result.

Eat at night and lose weight!

The phase, which is called “Alternating,” sheds extra pounds quite quickly. The loss will be more noticeable the higher the initial weight.

Unlike other weight loss methods (mono-diet, calorie counting, etc.), the Dukan system allows you not to experience painful hunger. After all, you eat delicious and satisfying food at any time of the day, this maintains a good level of energy and a positive mood.

If during the Attack period you probably felt a lack of vegetables, then the second stage of the Dukan diet returns them to your diet. The absence of carbohydrates and sugar is no longer felt so acutely, because you are used to doing without them in the previous two stages.

In the Dukan diet, the menu at the rotation stage will be quite varied: it is still boiled meat, fish and poultry, grilled meat and seafood, omelettes, cheesecakes. But all sorts of vegetable salads and stewed side dishes are added to them.

You may notice that on vegetable days the weight “rises” or comes off more slowly. Don’t worry, this is natural and happens because protein drives water out of the body more efficiently (“drying effect”), and it returns with vegetables. But to prevent weight loss on BO days from being reduced to zero, it is important to choose the “right” vegetables.

Permitted and prohibited products

These are all the same provisions from the list you are familiar with:

1. Lean meat (similar to Attack).
2. Seafood (any kind).
3. Fish (including smoked and canned fish).
4. Poultry (except duck and goose).
5. Meat and chicken by-products.
6. Eggs (whites - any quantity; yolks - no more than two).
7. Low-fat dairy products (milk, kefir, dietary cottage cheese, yoghurts).

The difference from the previous stage is that now the meat can not only be grilled or boiled, but also fried (use up to 1 teaspoon of refined oil per day), and also stewed with yogurt or tomato paste sauce.

At this stage, sugar, flour, legumes, peas, nuts, all cereals and pasta are still excluded.

Vegetables at the rotation stage are divided into three groups: permitted products, prohibited ones and those marked “consume in reasonable quantities”:

In Stage Two, you can eat any mushrooms. But all fruits are prohibited without exception, because they contain natural sugar.

An important part of the diet is bran. They are needed for good digestion. You can eat two tablespoons of oat bran every day. Not to be confused with oatmeal or rolled oats: this is a separate product that is made from the shell of the grain. Bran is used for baking (cheese cakes, pancakes), for breading (mixed with spices), as a snack with yogurt or cottage cheese. They create a feeling of fullness, but it is important not to exceed the recommended amount - otherwise you will end up with extra calories. You can add flax or chia seeds to your menu for the week, one tablespoon on BO days.

Popular dishes for the Alternation phase

Since vegetables are allowed in the Alternation phase, there is a lot of scope in preparing first courses: you can prepare different soups and stews based on meat and fish broth, as well as mushroom or exclusively vegetable ones. Remember: in the second phase of the Dukan diet, soup recipes should not include cereals, noodles and potatoes.

An example of a tasty and quick soup for the Alternation stage

Green soup with sorrel (spinach):

• lean beef or chicken (300 g);
• sorrel/spinach (500 g);
• carrots (1 pc.);
• onions (1/2 pcs.);
• tomatoes (2–3 pcs.);
• tomato paste (1 tsp);
• lemon juice;
• spices (salt, pepper, bay leaf).

Boil the meat, remove from the broth, cut. Add finely chopped onions, tomatoes, carrots, and spinach leaves to the boiling broth. When the vegetables are ready, add a spoonful of tomato paste, salt and all the spices. Return the meat to the borscht and keep the soup on medium heat for 5-7 minutes. Turn off. You can season the finished dish with lemon juice and yogurt before serving.

Those who are on the second stage of the Dukan diet experiment a lot with side dishes. These could be:

1. Salads from fresh or boiled vegetables with the addition of eggs, chicken breast, tuna.
2. Stewed vegetables: stew; cabbage, carrots.
3. Grilled vegetables: tomatoes, zucchini, eggplant, peppers.

The Dukan diet is unique in that you don’t have to deprive yourself of dessert! Recipe sites contain many tips on how to prepare Dukan delicacies: cottage cheese blancmange, pumpkin bran cakes, cheesecakes, muffins.

Alternation is the most important stage!

If you are attracted to the Dukan diet, alternating will be a difficult period. After all, behind is not a simple Attack phase, but ahead is Consolidation. Temptations are especially strong now. But if you want to change yourself, it is important to stick with it to the end.

Don’t forget about the main conditions of the Dukan diet, which apply in all phases: drink at least 1.5 liters of liquid per day and walk for more than 30 minutes.

Still have questions? Use the search!

Contents:

What are the basic rules of the second stage of the Dukan diet? How to create a menu for the week and a list of the most popular recipes.

“The main thing is to survive the first phase,” the radical Dukan diet torments the woman. Stage 2 of the menu, formed by day and fixed with a list of products, continues carbohydrate fasting. At the same time, the appetite is stimulated by small portions of vegetables, which can hardly be called filling.

The second stage of the Dukan diet: description of the rules

The appearance of carbohydrate days is an attempt to diversify the diet with vegetables and fruits. Anything that gives energy is prohibited: potatoes, corn, peas, legumes, carrots, olives, avocados. Products are excluded due to Dukan's dislike of starch, since it binds water, which is removed by protein nutrition. Beetroot and artichoke are consumed sparingly.

The supposed “universality” of the diet lies in the fact that the alternation schedule is selected individually: 1/1, 2/2, 3/3 or 5/5. It is recommended to stick to a simple regimen - every other day, since it is most easily tolerated by the body. On average, a person loses a kilogram per week on a Cruise.

Allowed products according to Dukan for “Cruise”

The list has expanded to 100 titles compared to the first phase:

1. 20 types of meat (chicken, rabbit, beef, turkey, veal, tongue, low-fat basturma, offal (liver and kidneys), lean poultry ham, quail, guinea fowl and others.
2. All types of fish, from hake and sprat to tuna, trout and mackerel;
3. Variety of seafood.
4. Low-fat dairy products 1-2% without sugar and additives (cottage cheese, kefir, yoghurts, cheese curds, milk).
5. Chicken and quail eggs.
6. New in the phase are vegetables (tomatoes, radishes, peppers, asparagus, beets, eggplants, carrots, all types of cabbage, celery in the form of roots and herbs, cucumbers, sorrel, spinach and green lettuce, turnips, pumpkin, onions, zucchini). Other plant foods with more protein include mushrooms and soy.
7. Natural seasonings, garlic, vinegar, soy sauce, tomato paste without sugar or chemical components.
8. Sugar substitutes.

Cooking rules:

• To dress salads, use products that do not contain fat: natural ketchup, 10-20 g soy sauce, corn starch up to 20
• Low-fat cheese allowed up to 30 g (fat content up to 20%), a teaspoon of low-fat cocoa without sugar, chicken sausage up to 100 g, rhubarb, sorrel up to 100 g. You can choose only one pair of products per day, but no more.
• When cooking, focus on mustard, gelatin, zest, and vegetable broths without vegetables.

Dukan diet: recipes for alternation

Eastern soup

• Two chicken breasts.
• Liter of water.
• A tablespoon of starch.
• Egg.
• A bunch of greenery.
• A teaspoon of lemon juice.

Boil the chicken fillet, remove and cut. Add meat and starch to the cooled broth and bring to a boil. Turn off the heat and let the broth cool slightly, beat in the raw egg. At the end of cooking, chop the greens, pepper, salt and add lemon juice.

• 2-3 cloves of garlic.
• 10 champignons.
• Two zucchini.
• 2 onions.
• 150 g tofu.
• A teaspoon of soy sauce.
• A bunch of green onions.

It is better to cook in a non-stick deep frying pan. Fry the chopped garlic until golden brown, add diced champignons, grated zucchini, chopped onions, 150 g of tofu. Stir until the ingredients soften. At the end, add sweetener and soy sauce. Garnish with chopped green onions.

Chocolate ice cream

• 100 g cottage cheese.
• 150 ml milk.
• Three tablespoons of dry milk or protein powder.
• 1.5 teaspoons cocoa.
• Sweetener powder.

Mix the ingredients in a blender bowl, transfer to a saucepan and boil. Pour the cooled mixture into molds and refrigerate, stirring every 15 minutes. In an hour, dessert is ready.

Dukan bran bread

• 12 tablespoons of bran (6 oat and 6 wheat).
• 250 g of cottage cheese with fat content up to 2%.
• Three eggs.
• Half a teaspoon of soda.
• Half a tablespoon of vinegar.
• 2/3 teaspoon of soda.
• A teaspoon of vegetable oil to grease the mold.

Mix cottage cheese and eggs, add bran and mix again. Quench the soda with vinegar and add to the mixture. Grease the mold with vegetable oil and sprinkle with bran. Put the mixture into the mold and make a loaf. Place in an oven preheated to 180 degrees, bake at 200 degrees for 40 minutes. Turn off the heat and leave the bread inside for 20 minutes.

Cheese according to Dukan

• Half a liter of milk 1% fat.
• 500 g of cottage cheese up to 2% fat.
• One egg.
• Half a teaspoon of baking soda and salt.
• Any spices.

Put cottage cheese in a saucepan, pour milk, add salt and soda. Preheat to 80 degrees. Reduce heat and stir until mixture is smooth. Remove from heat, let the cheese cool and add spices. Transfer the mixture into a container and leave it in the refrigerator for a couple of hours to harden.

How to create a menu for a week on a cruise?

When alternating one protein and one carbohydrate day, the dishes are arranged like this:

Monday (protein):

• bran pancake with cottage cheese;
• homemade yogurt;
• chicken cutlets;
• yogurt;
• boiled fish;

Tuesday (protein-carbohydrate):

• omelet with ham and cucumber;
• egg and tomato;
• baked chicken fillet with eggplant;
• kefir with herbs and bran;
• fish soup with carrots and onions;

Medium (protein):

• cottage cheese casserole;
• seafood;
• boiled drumstick without skin;
• boiled eggs;
• baked fish.

Thursday (protein-carbohydrate):

• bran pancake with yogurt;
• radish, onion and chicken salad;
• meatball and asparagus soup;
• cottage cheese salad with herbs, tomatoes and cucumbers;
• grilled chicken with pepper.

Friday (protein):

• soft-boiled eggs;
• a glass of milk or kefir;
• stewed chicken liver;
• bran yogurt;
• steamed salmon.

Saturday (protein-carbohydrate):

• cottage cheese soufflé with cinnamon;
• baked pumpkin;
• fish cutlets and borscht without potatoes;
• kefir;
• baked turkey with lettuce.

Sunday (protein):

• omelette and lightly salted salmon;
• bran bread and low-fat Dukan cheese;
• stew with mushrooms and kefir;
• cottage cheese casserole;
• Ukha (strained, without vegetables).

In general, the menu for each day of the “Cruise” phase depends on the chosen rotation scheme. You can arbitrarily replace the next protein-carbohydrate day with another protein day, but do not mix all days into one throughout the week.

Second phase and health risks

Low-carbohydrate, high-protein diets are often used for weight loss. But if you look from the point of view of the acid-base balance, you can easily detect negative effects of diet. The study involved ten people who switched to a protein diet for just two weeks (as with Attack) and followed a protein-carbohydrate menu for four weeks (as with Cruise).

There was a decrease in urine pH and an increase in secreted acids and citrate. The level of calcium in the urine increased significantly with a simultaneous decrease in osteocalcin in the blood serum. Doctors' findings indicate that the acid load on the kidneys has increased markedly, which has increased the risk of stone formation. The calculated calcium balance has worsened, and the chance of bone loss has increased.

Dukan is advised to follow the “Cruise” diet until the desired result is achieved. To a person overweight 10 kg I'll have to hold on up to 2.5 months, and this is more than six weeks, which is enough for health to deteriorate.

Dukan's alternating recipes acidify the body

Products are initially divided into three categories: low acidity (alkaline), neutral and acidic. Foods with a high level of acidity release acids when broken down. Meat, dairy products and legumes, as the basis of the Dukan diet, contain proteins that lead to the formation of amino acids. Seeds, grains, coffee and fats also increase acidity, but they are excluded by diet. Overconsumption of acid-forming foods causes the kidneys, lungs and skin to remove calcium, potassium and magnesium from tissues to balance the body's pH. As a result of long-term protein diets, the following develop:

• joint diseases;
• osteoporosis;
• kidney stones;
• acne appears on the skin;
• wrinkles.

Anti-inflammatory foods are vegetables, which should make up 60-80% of the diet. The first two stages of the Dukan Diet, allowed foods, simply acidify the body, causing an imbalance of minerals.

Dukan Cruise is a famous French nutritionist. His diet gained worldwide popularity and helped more than 15 million people lose weight. Among the patients of the French doctor there are stars of world show business. A singer like Jennifer Lopez was on his diet.

Dukan Diet Cruise - menu

Dukan Diet Cruise menu

The Dukan Cruise diet falls into the category. This diet can be compared to. Since the diet must be followed for a long time, it can be attributed rather to nutritional systems. The Dukan Cruise diet menu is made up of foods that are rich in proteins and low in carbohydrates. Among the advantages of such a nutrition system is the fact that a person will not experience an overwhelming feeling of hunger. You can eat certain foods in large quantities. The list of foods on the diet menu includes 28 vegetables and another 72 protein-rich foods. You can also add salt and many seasonings to your dishes. The main foods that can be eaten with this diet are: eggs, tofu, poultry, beef, seafood, fat-free dairy products, fish and others. The diet consists of four main stages. All phases of the Dukan Cruise diet have their own names. These names are quite original and sound like this: Attack, Cruise, Anchorage and Stabilization.

Dukan Diet Cruise - recipes

The first stage is called “Attack” due to the fact that during this period the main blow is aimed at the fat cells of the body. The “Cruise” stage is the longest, since it will take a long time to achieve the expected result. The last two stages are necessary in order to consolidate and maintain the result. For the first stage, the following menu is suitable:

• For breakfast, you can make an omelette of three eggs with fish. Coffee or tea are suitable drinks.
• For lunch, you can cook beef or baked chicken. As for drinks, it is better to give preference to juice.
• An afternoon snack may consist of cheese and shrimp or mussels.
• You can cook fish for dinner. You can also use low-fat yogurt or kefir.

You will need to add about 1.5 tablespoons of bran to any of the dishes.

The Dukan diet menu during the Cruise phase looks slightly different. This stage is also alternated.

Some vegetables are added to protein foods. It is best to bake them in foil. Vegetables such as cabbage, tomatoes, peppers, beans, mushrooms, zucchini, pumpkin, turnips, cucumbers, onions and others are considered permitted. Protein-vegetable days alternate with pure protein days. The alternation system can be either 1/1, 3/3 or 5/5. There are many recipes for any phase. The Dukan Cruise diet is rich in dishes made from poultry or fish.

Dukan Diet Cruise - allowed foods

Almost all 72 permitted products of the Dukan Cruise diet are included in the diet of an ordinary person. The only vegetables not included in the list are those that contain starch, as well as beets and carrots. The second category of vegetables can still be consumed, but you shouldn’t get carried away with them. During the second stage of the diet, you must follow some rules:

• The amount of bran should be increased to two tablespoons per day.
• If a person has intestinal problems, then wheat bran can be added instead of oat bran.
• You can consume a maximum of 1 kg of dairy products per day. Otherwise the weight may rise.
• Every day of the diet you need to devote 30-40 minutes to physical activity. It is best to go cycling, running or at least regular walks.
• Every day of the “cruise” you need to drink about 2 liters of clean water. The amount of water can be gradually increased. Tea and coffee do not count.

Stages of the Dukan Cruise diet

As we said above, there are 4 stages of the Dukan Cruise diet. The basis of the phase is considered to be the second, which is also called “Alternation”. In one week during the second phase, a person is able to get rid of one extra kilogram. A person gets used to protein days from the moment of the first stage. Some more vegetables are added to protein-vegetable days. They can be consumed without adding oil. Vegetables can be eaten only in such quantities that will bring a feeling of satiety. During the second stage you may encounter certain difficulties. Your weight may not change for several weeks. No need to be scared. The fact is that during the first stage the body lost a lot of water and now it is trying to make up for this deficiency. The stagnation will not last for a long time, and soon you will notice how the scale needle drops lower. After a month, the body will activate its defenses, and the weight will decrease more slowly. In a month, a person will lose about one kilogram.

This stage is considered the most difficult, as many people are not satisfied with the result and quit the race. What to do if the second stage is too difficult? You can interrupt this stage and move on to the next one. The best thing to do is pull yourself together and come up with a good incentive. The best incentive is to go shopping. In the fitting room, you can imagine how you will wear things several sizes smaller. There are several of the most popular recipes for the Dukan Cruise diet menu. For the Cruise phase, the most popular recipe is:

• Chicken legs with vegetables. To prepare the dish you will need the following ingredients: 8 chicken drumsticks, 1 carrot, 3 cloves of garlic, 1 onion, 1 bell pepper, spices and salt and pepper to taste.

The onion must be finely chopped. The carrots are grated onto a larger grater. The garlic must be cut into rings. Cut the pepper into cubes. In a frying pan, fry the onion and garlic in a small amount of oil. After this, peppers and carrots are added. All ingredients are fried for about 5 minutes. The legs, from which the skin was previously removed, are laid out on top of the vegetables. You will need to add some water. Simmer the dish covered for about 30-40 minutes.

Video: Dukan Diet - experience, results, difficulties

Video: Dukan Diet - “Cruise” (Day 31)

In 2016, it was included in the list of “Best Diets for Healthy Eating.” According to only official statistics, out of all those losing weight, every third person has tried it. Despite the barrage of criticism, the number of those who have been able to lose weight is growing. It was developed more than 30 years ago, but only in the last 5 years has it become so popular.

Essence

The technique was developed by a famous French nutritionist. He himself called it: “Eat and lose weight,” and these words contain the whole essence of the Dukan diet, since it involves eating nourishing, but low-calorie foods. A large selection of fish, meat, and dairy dishes prevents you from exhausting your body physically and you mentally. Despite the duration of the “hunger strike,” it is quite easily tolerated and makes you feel great.

The main principle of the diet is to eat predominantly protein foods while completely abstaining from carbohydrates.

Some statistics. The diet was developed by the French doctor Pierre Dukan. She gained fame after the publication of his book “I Can’t Lose Weight” in 2000, which sold more than 10 million copies, published in 32 countries, and translated into 14 languages.

Description of stages

The path to losing weight is divided into stages (phases), each of which is responsible for certain processes occurring in the body, and involves a specific set of permitted and prohibited products.

Stage 1. Attack

The most difficult and at the same time effective of all is the “Attack” phase, when a complete replacement of carbohydrate foods with protein occurs. It starts the process of burning fat deposits. Here, weight loss ranges from 4-7 kg.

To determine the duration of the stage, you need to decide how many extra pounds you want to get rid of eventually. The higher the number, the longer the phase will be. If it is 15-20 kg, it will take 5 days, if 30 kg - all 10, but this is the maximum allowable period of the diet

The attack allows the use of 72. Dishes can be boiled, stewed, steamed, baked, grilled - even fried, but without oil. Portion sizes are also not limited, i.e. you can eat as much as you want.

The principle of operation is the launch of metabolic processes at high speed: carbohydrates do not enter the body, and it has to replenish energy reserves from fat.

Stage 2. Cruise / Alternate

A very long phase, which many do not survive precisely because of the deadline. Here Dukan suggests alternating exclusively protein days with protein-vegetable days. You will have to continue until you see the desired number on the scales. Usually the second stage lasts 2-6 months.

The doctor himself recommends a classic alternation scheme: a day - eating protein foods, a day - protein and vegetables. Although you can choose another option - more convenient for you and suitable for your body: 2/2, 3/3 and even 5/5.

From the point of view of the processes launched in the body, the second phase prevents the depletion and atrophy of organs due to a lack of vitamins and an excess of protein.

Stage 3. Consolidation / Consolidation

The third phase allows you to gradually return to your usual diet. The goal is to maintain the weight loss results achieved in previous phases and not to regain lost weight.

Here it is very important to correctly calculate the duration of the stage: for each kilogram lost, 10 days of consolidation are awarded. For example: you lost 10 kg - stay in this phase for 100 days. Don’t be afraid of such large numbers, because not only carbohydrates are allowed here, but also such amenities as sweet desserts in the form of cake and pastries.

Stage 4. Stabilization

The fourth phase returns to the usual diet, but subject to a number of rules:

• drink up to 2 liters of water per day;
• walk a lot in the fresh air;
• climb the steps of every staircase that you encounter on the way - exclude elevators and escalators;
• exercise or at least do exercises in the morning;
• regularly arrange fasting days;
• consume 3 tbsp daily. l. oat bran.

According to Dr. Dukan, kilograms after his diet return only to lazy people who lead a passive lifestyle. He suggests taking up an active hobby in order to forget about excess weight forever. If you consolidate the results with physical activity, the body will acquire the desired slimness.

From the biography. The French Council of Physicians ruled that by practicing medicine for business purposes, Dukan was violating the professional code. In 2012, he was expelled from this Council at his own request. In 2014, the nutritionist was struck off the medical register for commercially promoting his diet.

Product Lists

When deciding on the Dukan diet, you need to know exactly what you can eat and what you cannot. Moreover, for each stage of weight loss there is its own table of allowed products, which you need to constantly look at.

Attack Phase

Phase Alternation/Cruise

Phase Consolidation / Consolidation

Phase Stabilization

If you need a more expanded list of permitted foods for each stage, you can find them in Dr. Dukan’s book “I Can’t Lose Weight.”

Background information. In the last phases of the Dukan diet, you can eat Shirataki - long white noodles made from glucomannan. It is considered a unique low-calorie product that perfectly fills you up and at the same time helps you lose weight.

Contraindications and harm

Since the diet has received an avalanche of criticism from doctors, you need to understand that protein weight loss cannot pass without leaving a trace on the body. A long-term lack of carbohydrates in the diet can result in serious health problems. Therefore, you need to initially imagine what the harm of such a weight loss system is.

Firstly, it has contraindications, failure to comply with which will lead to disruption of the functioning of many body systems:

• the presence of diseases of the cardiovascular system and predisposition to them;
• kidney dysfunction;
• liver pathologies;
• hypertension;
• problems in the reproductive system;
• diseases of bones, joints and spine;
• diabetes mellitus;
• adolescence and old age;
• pregnancy and lactation;
• allergy;
• gastrointestinal diseases.

Such a diet should be treated with caution by people who engage in mental work, whose work requires increased concentration (drivers, doctors, etc.), as well as those suffering from metabolic disorders and prone to depression.

Since the diet involves losing weight over a long period of time (sometimes up to six months or more), before starting it, you must undergo an examination and obtain a doctor’s permission.

It’s worth immediately making a reservation about what you may encounter in the hospital by asking the doctor’s opinion about this nutrition system. Pierre Dukan is not favored in his former professional environment, since he turned the ideas of medicine into a business and earned a considerable fortune from them. So don’t be surprised by the negativity towards him.

Secondly, the obvious disadvantages of the Dukan diet can manifest themselves in the following side effects:

• in the absence of carbohydrates in the diet, the body begins to actively break down not only fats, but also muscles (keep in mind that the heart is also a muscular organ);
• without carbohydrates, ketone bodies accumulate in the blood, which can provoke metabolic acidosis and lead to acetone poisoning;
• even 2 liters per day does not guarantee normal functioning of the kidneys - therefore, many people who are losing weight complain of pain in this area and an acetone odor from the mouth;
• carbohydrates regulate the functioning of nervous tissues - no other substances will take on this function, which means that breakdowns and depression will be constant companions of losing weight using such a system;
• carbohydrates are the only source of energy for the brain, which requires about 100 grams of pure glucose daily, but where will it get it from on a protein diet;
• lack of fat increases the risk of neurodegenerative diseases (for example, Alzheimer's disease) several times;
• Lack of dietary fiber leads to chronic constipation, bad breath, and deterioration of skin conditions.

Yes, the Dukan diet gives excellent results already at the first stage of weight loss. But at the same time, it is very important to correctly calculate your own strength and be sure that the body will not fail after experiencing such severe stress.

Criticism. Dr. Louris Aronije spoke out strongly against the Dukan diet. He believes that an abundance of protein over a long period of time is too serious a blow to the kidneys.

Pierre Dukan

The Pierre Dukan diet is a whole system of weight loss and protein nutrition, which you need to get used to in order to comprehend all its wisdom. If you don’t have time to read his books, follow the recommendations that will help you correctly formulate your menu and lose extra pounds, surviving the test to the end.

Products

It's tempting to eat ham and beef as part of this diet. However, do not forget that these products increase blood cholesterol levels and slow down metabolic processes. And permitted crab sticks are completely harmful.

So advice number 1: do not be deceived by these goodies and limit your diet to healthy protein, the sources of which are chicken fillet, turkey, rabbit, quail eggs, fish, cottage cheese, yogurt, kefir.

Drinking regime

You need to drink plenty of fluids to avoid kidney problems. To digest just 1 gram of protein, you need 42 ml of water. According to Dukan, in the first three stages of the diet, 1.5 liters per day will be enough, but in the stabilizing phase it is recommended to increase this amount to 2 liters.

Physical activity

To properly follow the diet, it is necessary to provide the body with moderate but mandatory physical activity, which the doctor also describes in phases:

• Phase I - daily 20-minute walk + sports;
• Phase II - daily 30-minute walk + sports;
• Phase III - daily 25-minute walk + sports;
• Phase IV - daily 20-minute walk + sports.

Disruption

What should you do if you have a breakdown, you allowed yourself too much and ate forbidden foods without bringing the diet to its logical conclusion? Dukan suggests not to despair in this case and to adhere to the following tactics:

• make the next 2 days exclusively protein;
• if the breakdown occurred in the “Attack” phase, it must be extended for 2 days;
• increase daily water consumption to 2 liters;
• sleep more than usual;
• daily walks should be at least an hour in the next 3-4 days;
• limit salt intake.

Bran

Great importance is given to bran. First, they need to be consumed daily. Secondly, strictly in the indicated dosages:

• attack: 1.5 tbsp. l.;
• alternation: 2 tbsp. l.;
• fastening: 2.5 tbsp. l.;
• stabilization: 3 tbsp. l.

Weight calculation

To determine the duration of each stage, you need to calculate your weight, how many kg you would like to lose weight in the end, and draw conclusions in accordance with the following table:

If you think that the diet is very easy, since it involves a wide selection of protein products, you are mistaken. In fact, it is very difficult to sustain such a long marathon without carbohydrates.

Just a note. Peru Dukan owns 4 more books: “60 days with Dr. Dukan”, “350 recipes for the Dukan diet”, “Recipes for a slow cooker for the Dukan diet”, “Desserts of the Dukan diet”.

Menu

In the first days of losing weight, it can be very difficult to create a menu. It seems that there are a lot of products, but how to combine them into one dish and create a low-calorie diet for 1 day, and even more so for 1 week, is not always clear. For this purpose, there are sample menus for each phase, on the basis of which you can create your own, taking into account individual preferences.

Detailed menu for each day of the “Attack” phase for a week

Cruise

Consolidation

Express diet for a week

Recently, Dukan developed a new program for losing weight according to his system - an express diet for 7 days (other names - “Dukan diet light”, “Nutrition Ladder”). This is a lightweight version of the main technique.

Analogues. The Atkins and Kremlin diets are similar to the Dukan diet.

Recipes

It is very important to choose the right recipes for the Dukan diet so that they meet its basic principles and do not violate the overall weight loss system.

Seafood salad

Suitable for any phase of the diet.

Ingredients:

• 4 pcs. squid;
• 2 eggs;
• pack of crab sticks of 8 pcs.;
• 100 grams of peeled shrimp;
• 20 grams of red caviar;
• 120 g low-fat yogurt;
• 2 tsp. mustard.

Preparation:

1. Boil and cool the eggs and squid.
2. Make a dressing from yogurt and mustard.
3. Grind all ingredients into strips.
4. Mix and season with prepared sauce.
5. Mix thoroughly.

Ingredients:

• 3 liters low fat;
• 200 g boiled chicken breast;
• 2 eggs;
• green;
• salt, pepper

Preparation:

1. Finely chop the breast.
2. Grind the egg.
3. Chop the greens.
4. Salt and pepper.
5. Pour in kefir.

Shirataki with chicken hearts

Ingredients:

• 125 g shirataki;
• 250 g chicken hearts;
• 100 grams of bell pepper;
• 100 grams of onions;
• 100 grams of leek;
• 1 tomato;
• 1 tbsp. l. tomato paste;
• greens, black and red pepper, paprika, Italian herbs.

Preparation:

1. Boil the hearts. Cool and peel.
2. Cut the peppers and onions (both varieties) into strips.
3. Fry the peppers and onions in a frying pan with a small amount of vegetable oil.
4. Add hearts to them.
5. Transfer to a cauldron.
6. Dilute tomato paste with water 1:1.
7. Add diluted tomato paste and spices to the cauldron.
8. Simmer covered over low heat for half an hour.
9. Chop the tomato and herbs, add them 5 minutes before the end of stewing.
10. Boil Shirataki noodles (3 minutes).
11. Mix it with vegetable stew and hearts.

Curd casserole (dessert)

Suitable for any phase of the diet except Attack.

Ingredients:

• 300 grams of low-fat cottage cheese;
• 3 eggs;
• 150 grams of bifidokefir 1%;
• 3 tbsp. l. oat bran;
• 3 pcs. sweetener;
• vanilla.

Preparation:

1. In 1 tsp. Dilute sweetener tablets with water.
2. Add the remaining ingredients and mix with a mixer.
3. Place on parchment paper in the pan.
4. Bake at 180°C for 1 hour.

Despite the ambiguity of this weight loss system, Dr. Dukan diet- one of the few that gives good results. The only question is how to withstand its strict canons for such a long time and remain healthy. According to doctors, it negatively affects the functioning of the kidneys. Still, it's worth a try.

Another diet from the TOP of the best systems for weight loss, in our article: “”.