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 into.
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 form 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:
- Boil and cool the eggs and squid.
- Make a dressing from yogurt and mustard.
- Grind all ingredients into strips.
- Mix and season with prepared sauce.
- Mix thoroughly.
Ingredients:
- 3 liters low fat;
- 200 g boiled chicken breast;
- 2 eggs;
- green;
- salt, pepper
Preparation:
- Finely chop the breast.
- Grind the egg.
- Chop the greens.
- Salt and pepper.
- 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:
- Boil the hearts. Cool and peel.
- Cut the peppers and onions (both varieties) into strips.
- Fry the peppers and onions in a frying pan with a small amount of vegetable oil.
- Add hearts to them.
- Transfer to a cauldron.
- Dilute tomato paste with water 1:1.
- Add diluted tomato paste and spices to the cauldron.
- Simmer covered over low heat for half an hour.
- Chop the tomato and herbs, add them 5 minutes before the end of stewing.
- Boil Shirataki noodles (3 minutes).
- 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:
- In 1 tsp. Dilute sweetener tablets with water.
- Add the remaining ingredients and mix with a mixer.
- Place on parchment paper in the pan.
- 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: “”.
Let's start, of course, with hearty soups and meat dishes - they best satisfy hunger during a diet.
Soups for the “Alternation” stage
Let us remind you that fatty meat is prohibited even for preparing broths - give preference to chicken, veal, lean beef, fish and seafood.
A very tasty and nutritious dish, all family members will eat it with pleasure. Moreover, even lovers of traditional European cuisine will like the unobtrusive taste.
Ingredients:
lightly salted salmon 250 g;
Wakame seaweed 1 tbsp. l.;
tofu cheese 100 g;
soy sauce without sugar 3 tbsp. l.;
miso paste 1 tbsp. l.;
water 1.5 l;
green onions;
sesame;
salt, pepper
Preparation:
The seaweed is soaked in cold water (about 200 ml). Boil the rest of the water, add salt and pepper, put the diced salmon in the pan and boil for 5-7 minutes. Pour in soy sauce and boil for another 3 minutes. While the fish is cooking, finely chop the onion and dilute the miso paste with water in a small container. Add seaweed, miso and herbs to the soup. Serve sprinkled with sesame seeds.
The recipe for this dish is ideal for the BW days of the “Alternation” phase. Dr. Dukan's original recipe diversifies the dietary menu.
Ingredients:
chicken wings 0.5 kg;
green onions, parsley;
garlic 2-3 medium-sized cloves;
ginger root 50 g;
salt, pepper;
soy sauce without added sugar 500 ml.
Preparation:
Cover the skinless wings with water and cook until the meat begins to separate from the bones. Remove the wings, separate the meat from the bones and put them back into the broth. Chop the greens, garlic and ginger as finely as possible and add to the soup. Boil for another 10 minutes.
A good replacement for the usual meat broth. Even a novice housewife can prepare this dietary dish.
Ingredients:
onion 1 piece;
bell pepper 1 pc;
leek 1 piece;
tuna fillet 0.5 kg;
water 1.5 l;
paprika, salt, bay leaf, ground chili pepper.
Preparation:
Wash the bell peppers, wrap them in foil and bake in the oven until soft (about 30 minutes). At the end of baking, cool the pepper and cut into strips. Cut the onion into thin half rings, the white part of the leek into rings. Heat the spices in a dry frying pan and pour them into a pan with hot water. Add all the vegetables and tuna fillet cut into portions. Add salt to taste. Cook the soup over low heat for 5-10 minutes, and let steep for 20 minutes before serving.
Second courses for the “Alternation” stage
The second phase of the Dukan diet, “Alternation,” allows you to add vegetables to meat dishes, which makes it easier to find suitable recipes.
Chakhokhbili (Georgian stew) can be prepared for the whole family, since the hearty dish is no different from the usual non-diet food.
Ingredients:
chicken fillet 1 kg;
tomatoes 1 kg (or tomato juice about 1 l);
cilantro 1 bunch;
salt, chicken spice mixture;
medium sized head of garlic.
Preparation:
Coat the chicken with a mixture of salt and spices, bake in the oven until cooked. Place in a dry frying pan, add tomato juice or chopped tomatoes. Simmer over low heat for 10 minutes, add chopped garlic and cilantro, salt to taste. Keep on the fire for another 10 minutes and you can serve.
Another recipe for the Alternation phase, approved by Dukan. The meatballs are baked in the oven or steamed - choose what tastes best to you. They can be eaten as a main dish, or supplemented with a dietary salad.
Ingredients:
chicken breast 150 g;
2 eggs;
oat bran 1 tbsp. l.;
garlic, herbs, salt to taste.
Preparation:
Make minced meat, mix it with eggs, bran, finely chopped garlic, and herbs. Add salt to taste. With your hands dipped in cool water, form small meatballs, place them on a baking sheet lined with foil, and bake for half an hour.
At the same time, a light and very nutritious dish that lovers of dietary salads will definitely appreciate.
Ingredients:
fresh shrimp 300 g;
1 tbsp. l. lemon juice;
2 tbsp. l. du mayonnaise;
green onions;
1 bell pepper;
lettuce leaves;
1 boiled egg.
Preparation:
Boil shrimp in salted water for 5-7 minutes, cool and peel. Finely chop the onion, cut the pepper into strips, and dice the egg. Mix all ingredients, season the salad with mayonnaise (1 tbsp. olive oil, 1 tsp. mustard, 0.5 tsp. lemon juice, 1 raw yolk, 1 tbsp. soft curd 0% fat - beat everything together).
Desserts for the “Alternation” stage
The main advantage of the Dukan diet is that throughout all stages you are allowed to indulge yourself in “sweets”. The following dessert recipes are most suitable for the “Cruise” phase.
Cheesecakes according to Dukan
A key dessert during the du-diet. To add some variety to your usual dish, try preparing an incredibly delicious yogurt sauce for it.
Ingredients:
cottage cheese 0% fat 150 g;
1 small chicken egg;
1.5 tbsp. l. starch;
1 tbsp. l. bran;
sweetener, vanilla;
100 gr. natural yogurt without additives;
mint sprig;
a couple drops of lemon juice.
Preparation:
Mix all ingredients except bran, beat thoroughly with a blender. Gently stir the bran into the resulting mass with a spoon, form small cheesecakes and place in the oven preheated to 180°C for 30 minutes.
Meanwhile, prepare the sauce. The recipe for its preparation is incredibly simple. In a tall bowl, mix yogurt, a sprig of mint with a blender, add sweetener and lemon juice to taste. The sauce should be refrigerated before serving.
A traditional American dish that can be easily prepared using dietary ingredients.
Ingredients:
2 tbsp. l. oat bran;
liquid sweetener 1-1.5 tbsp. l.;
natural yogurt;
you can add goji berries, chia seeds, a little sesame.
Preparation:
Mix oat bran with sweetener and heat in the microwave for 1-1.5 minutes. Cool and serve with yoghurt. You can add a little honey flavoring, goji berries, sesame or chia.
Pancakes according to Dukan
Another recipe approved by Dr. Dukan. Pancakes are prepared in the microwave in 15 minutes. An excellent dietary option for a quick breakfast.
Ingredients:
2 tbsp. l. low-fat cottage cheese;
2 small eggs or 1 large;
2 tbsp. l. oat bran;
sweetener, vanilla.
Preparation:
Beat eggs with sweetener, add curd and bran, mix well. Use a spoon to form small pancakes, place them on a microwave-safe glass plate and bake for 4 minutes (800 W). Can be served with Dukan condensed milk (mix 125 ml of skim milk with 3 tbsp skim milk powder and sweetener added to taste and microwave for 2 minutes (no more!) at 60 W).
Any recipe for the Alternation phase can be modified to suit your tastes and preferences. The main thing is to strictly follow all the rules of the Dukan diet and do not include prohibited foods in your meals - otherwise your ideal weight will never become a reality.
“Eat to your heart’s content and not gain weight” is the cherished desire of many people who love to pamper themselves with delicious dishes. Is this possible? Yes, thanks to the French doctor - almost a magician, whose name is Pierre Dukan. Moreover, by eating according to this system, you will not only not gain weight, but you will also lose weight to the ideal size for you. The first two stages are the most important, guaranteeing the success of the business. First comes the Attack, followed by a long phase of the Dukan diet - Cruise, which you will learn about in detail below. Then you just need to consolidate the result.
Video introduction to Pierre Dukan
to contentsCruise - a journey to a beautiful life
This stage is also called “alternation” in some sources. Why? The point is this: products for the Dukan Diet Cruise are divided into 2 categories: proteins and vegetables. The diet at this stage involves alternating a purely protein period with a diet of proteins and vegetables. For example, sit on proteins for 1 day, then the same amount on their combination with vegetables. You can use other duration options, let’s take 2/2 or 3/3, but no more than 5 days, otherwise you will begin to feel weakness, a groundless deterioration in your mood, and such “experiments” cannot benefit beauty.
How long does this stage last? There are no time limits - until you reach your ideal body weight or the mark on the scale that you are striving for. Use the Dukan Diet Cruise recipes for at least six months – it’s up to you. Naturally, approach the process without fanaticism, since some users, carried away by rapid weight loss, abuse the diet and lose more than Mother Nature should. Calculate your ideal body weight and do not allow deviations to the smaller side, because you are striving for a beautiful and healthy life, and not for anorexia and “rest” in the hospital under IVs, right?!
Product List
Before starting any diet, you should make a list of products and make a general purchase, so that you don’t have to go to the store for every little thing, along the way “fighting off” the harmful, but alluring temptations in colorful packs that come across on the shelves along the way.
So, what will the purchasing list consist of?
to contents Cooking wisdom
Now that you know the foods allowed by the Dukan Diet Cruise, it’s time to move on to the specifics of their preparation.
The French nutritionist certainly welcomes a healthy way of processing food, and therefore recommends giving preference to boiled and stewed food, however, Pierre is not against cooking dishes in the oven, on the grill/grill and even in a frying pan, the main thing is that no oil or fat is involved. Learn to cook foods in their own juice, seasoning them with healthy herbs, believe me, you will be surprised at the extravaganza of new tastes that will open before you.
As you may have noticed, the Dukan Diet Cruise menu includes paraffin oil. What to do with it and where to get it? You can buy this product at your nearest pharmacy, but you should use it wisely, adding it only to prepared dishes and not exposing it to high temperatures. You can eat 1 tablespoon of paraffin oil per day. By the way, you can use it to prepare sauces, as well as mayonnaise, beloved by many.
You also have the right to season dishes with tomato paste (up to 1 tablespoon per day), marinate foods in vinegar, soy sauce, and use yogurt to make gravy, which may be difficult for you to get out of the habit of. But Pierre recommends salting dishes in moderation, since an excess of salt in the body is fraught with edema and slower weight loss.
In general, use your imagination, study the collection of recipes from Dr. Dukan and start “creating” healthy dishes in the name of the beauty of your body and your health.
to contentsBasic Rules for the Cruise Phase
Have you bought food and figured out how to cook it? This means it’s time to move on to putting knowledge into practice. In addition, Dr. Dukan has developed several more rules for you that will help you lose weight quickly, without compromising your health or worsening your mood.
These include:
Do you agree that the rules are not so complicated for returning to the world of beautiful people?
Now about nutrition. As you remember, during the Cruise you need to alternate protein periods with eating proteins and vegetables. This is simple, since you have probably already learned the Attack menu, therefore, you know how to eat on protein days. And during a combined diet, you simply include vegetables in the menu - the food group listed in paragraph 9 of the list above. This means that you have the opportunity to prepare virtually complete first courses, casseroles, stews and a lot of other delicious dishes.
to contentsIndicative menu
Protein day - example of a diet:
- morning – omelet, coffee;
- snack - cottage cheese;
- lunch - fish soup, meatballs;
- afternoon snack - yogurt;
- evening - meat baked with cheese.
Protein-vegetable day - menu:
At your discretion, you can change places of meat and fish, and also use other products from the list of permitted foods as snacks.
Thanks to the Dukan Diet Cruise, you can regain your ideal shape, great mood and self-confidence. Go for it!
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:
- 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.
- All types of fish, from hake and sprat to tuna, trout and mackerel;
- Variety of seafood.
- Low-fat dairy products 1-2% without sugar and additives (cottage cheese, kefir, yoghurts, cheese curds, milk).
- Chicken and quail eggs.
- 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.
- Natural seasonings, garlic, vinegar, soy sauce, tomato paste without sugar or chemical components.
- 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;
- soup with meatballs and asparagus;
- 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 cheese according to Dukan;
- 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.
The Dukan diet is one of the most popular weight loss systems currently available. With its help, a person can quickly get rid of 2-3 kg, or completely change his body, and with it his life, losing several dozen pounds. The most interesting thing in this system is not even the predominance of protein foods over carbohydrates. Particular attention should always be paid to a competent approach when preparing a diet. This is not surprising, because the diet was compiled by a very experienced nutritionist, whose name it bears. The system is divided into several stages. We have already talked about the Attack, it’s time to study the second stage of the Pierre Dukan diet (Cruise, Alternation).
During the Attack, a person’s diet includes only protein foods of animal origin, as well as a number of seasonings and sauces, thanks to which a rather interesting diet can be created from a not very diverse list of products. The basic rules of Attack during Alternation remain the same, only this time in the fight against weight loss you will have to spend more of your time and effort. For example, unlike the first stage, in the second it is worth playing sports not 20, but 30 minutes a day. In addition, sports in this situation can no longer mean an easy walk. You need to do exercises at home or even go to the gym.
An important rule of the Cruise is to consume 2 tablespoons of oat bran per day. Please note that you need to eat oatmeal, because they have the best effect not only on human health, but also promote weight loss. Bran allows you to better fight possible hunger, and also improves the functioning of the gastrointestinal tract.
During the entire Alternation phase, you should drink 2 liters of fluid daily. For the most part, this amount should be replenished with the most commonly purified drinking water. This measure is necessary to speed up metabolism, which in turn will lead to more intense weight loss.
All this can only be attributed to additional dietary recommendations. The main rule of the diet is alternation.
The second stage of the Pierre Dukan diet, also known as Cruise, Alternation, got its name for a reason. During the entire second phase, you should alternate protein and protein-vegetable foods daily. The nutritionist himself recommends doing this according to the 1/1 scheme, but you can choose another option for yourself, for example, 2/2, 3/3, etc.
During protein days, the diet remains the same as during the Attack. Only the amount of bran and the duration of sports activities change. During protein-vegetable days, other foods are added to the main diet, as the name implies, vegetables. They will be an excellent source of carbohydrates.
The result of Alternation is usually not as striking as during an Attack. During the first stage, in just 2-3 days you can lose up to 4 kg, and if you alternate the same results, you will have to achieve 2 weeks, and sometimes even more, but still the second stage of the diet is considered the most effective in the long term.
The fact is that alternating food allows you to avoid so-called weight stagnation. They usually occur when it decreases too quickly. The body responds to strict diets and tries to retain as much fat as possible. It is for this reason that people usually gain even more weight after fast and crash diets.
In addition, in fact, fat does not go away during unhealthy diets. Instead, the body first gets rid of excess water in the tissues and then begins to burn muscle. They contain a supply of glycogen, which also becomes an excellent source of energy.
Alternation allows you to burn fat to the maximum during protein days, and replenish glycogen reserves during protein-vegetable days. Thus, you can lose weight without harming your overall health, while maintaining muscle tissue, which is so important for a beautiful figure.
The Dukan diet cruise is the longest and most effective stage of the system. During it you lose most of the weight. The duration can vary from several weeks to up to a year, depending on the initial weight.
In order to find out the exact duration of the diet, you should take a free test on the official Russian website of a nutritionist. However, in most cases, it is not even necessary to carry out such calculations, because it is recommended to sit on a Cruise until your weight reaches the desired level.
You can see approximate calculations in the following table.
Please note that depending on the correctness of each stage, as well as the amount of disruption and physical activity. Therefore, any calculations must be individual.
Permitted products for Cruise
Now let's get to the fun part: what foods are allowed to be eaten on the Dukan diet when alternating. As you remember, permitted food depends on the specific day, so we have divided the food lists into different categories.
The basis of protein days is food rich in proteins. Moreover, it is predominantly of animal origin. So this diet is not suitable for vegetarians. Food of animal origin is recommended because plant sources of protein are also rich in starch, which is strictly prohibited during the Dukan system.
During protein days you can eat:
- Almost any type of meat, with the exception of entrecote, beef sirloin, as well as pork or lamb. Particular preference is given to veal, rabbit and horse meat.
- You can also eat kidneys, heart and liver, etc. You are allowed to eat beef tongue.
- Any bird other than a duck or goose. Their meat has too much fat. In terms of nutritional composition, they can even be compared with pork. You need to remove the skin from poultry before cooking, because it contains the most fat.
- During protein days, you can even treat yourself to ham, but you need to be careful about your choice. Sausage products with fat content not exceeding 4% are allowed. The most common options are chicken ham or turkey ham.
- Any fish is allowed. In small quantities, you can even eat it canned, salted or smoked. Just make sure that there is no oil in the canned food. It is best to take fish in its own juice or in tomato sauce. However, you cannot eat the sauce itself. In addition, there are no restrictions on the fat content of fish; you can take both lean and especially fatty varieties.
- There will no longer be any difficulties with choosing seafood, because absolutely any of them are allowed. All seafood is dietary and very healthy sources of protein.
- You can also eat eggs in unlimited quantities, but only their whites. You can eat no more than 2 yolks during the day. They contain too many carbohydrates.
- Dairy products, again, can be eaten in any quantity, but you will have to try to find exactly those products that are allowed to be eaten during the diet. The fact is that the fat content in them should not exceed 0%. The exception is powdered milk. It should also be dietary, but due to the nature of production, it simply cannot help but contain fats. Make sure that their number does not exceed 4-5%.
Your diet for a protein-vegetable day should consist of the same products, but only the most useful vegetables are added to them. In this case, it is difficult to list everything that you can eat. It's best to make a list of foods that are best eliminated from your diet.
These include:
- Olives and black olives.
- Corn.
- Potato.
- Beans (except green beans).
- Lentils.
- Peas.
- Beans.
Do not try to deceive yourself when creating a diet, for example, include it in the menu. You cannot, for example, eat an avocado, citing the fact that it is actually a vegetable and not a fruit. Remember that you need to lose weight first. Try not to fill your protein and vegetable day with unnecessary food.
You can supplement the products for both days with the following components:
- Tea and coffee are used as drinks. You can also drink sodas with sugar substitutes, which have zero calories.
- Food can be supplemented with vinegar, both the most common and fruit types. You can also use soy sauce.
- Any fresh herbs are allowed, but it is best to use them only as a seasoning. For example, you cannot make a salad from fresh leaves and chicken breast during protein days. On protein-vegetable days, on the contrary, this is allowed.
- On protein days, you can supplement your protein diet with onions. During the day, its total quantity should not exceed 1.5 bulbs.
- Gelatin and agar-agar can be used during both days of alternation.
- Yeast and baking powder will help you make dietary bran baked goods, which you can eat on any day of the cruise.
- Lemon in both stages of the diet can be used only as an addition to the dish, and both juice and zest are used in this role. You cannot use it as a base for desserts or eat it with tea.
- Salt can be added only in small quantities. The same applies to mustard.
- Sugar substitutes other than glucose, fructose and sorbitol are allowed during all stages of the diet.
- You can also eat crab sticks, but they cannot be classified as protein products, because during the day you can only eat 8 medium-sized sticks.
- 1 tbsp. paraffin oil per day, but it should not be subjected to heat treatment.
The second stage of the Dukan diet includes some rules for preparation:
- It is best to cook food using steam, boiling, and occasionally you can bake it, but the baking tray should not be greased with oil. It is best to cook food in the oven using foil or a plastic sleeve.
- Fry food or stew it only in dishes with a non-stick coating. Therefore, if you are going to be on the Dukan diet for a long time, it is best to update your kitchen utensils. It is best to purchase a multicooker, because it will solve several problems at once. You can fry, boil, and stew food in it.
- It is best to add salt to a dish only immediately before eating. During the cooking process, some foods may absorb too much of it. This does not greatly affect the taste, but it can lead to swelling.
- If you have the opportunity, try to prepare a new portion of food for each separate meal.
- Don't be afraid to experiment. As it became clear, a fairly diverse list of foods is allowed during the diet. With it you can create a very interesting, tasty, and most importantly nutritious menu.
