Reduslim Official website
Share this

Dukan diet: characteristics, phases and recipes

Pierre Dukan is a French neurologist who became popular after developing a special diet system, thanks to which many managed to lose weight.The first to try it was a friend of the doctor, a businessman struggling with obesity.After just a week of protein nutrition, he managed to lose 2.5 kg, and after 3 days - another 1.5 kg.Such significant success marked the beginning of Dukan's career as a nutritionist.The advantage of such nutrition is that there is no need to count calories and weigh dishes.The recipes are simple and inexpensive, they themselves are tasty, healthy and satisfying, and also provide the body with everything it needs.

General information and phases of the diet

Nutrition is aimed not only at losing weight, but also at maintaining the results when returning to a normal diet.The amount of food consumed and the frequency of meals do not matter, because a person does not feel hungry during these meals and therefore feels good physically.The menu preferably consists of properly prepared protein foods containing a minimum of carbohydrates.

In his method, the doctor offers 4 sequential steps, each with its own characteristics and rules of procedure.The first 2 make it possible to eliminate excess weight and normalize body weight, and phases 3 and 4 make it possible to consolidate weight loss.

The main products of the Dukan diet:

  • meat: chicken, rabbit, turkey, beef, low-fat bacon;
  • fish and seafood dishes;
  • quail and chicken eggs;
  • skimmed milk, kefir, cottage cheese, yogurts without additives;
  • tofu cheese.

The full list includes 72 foods that can be prepared in different ways.Dishes with seasonings and herbs are permitted, but it is permissible to consume only a little of both.The use of other products is strictly prohibited.It is also recommended to use 1.5 to 3 liters of water per day, depending on your initial weight.

Attack phase

The fight against excess weight begins with an “attack” on the fatty layer of the body.This step aims to use foods rich in protein.The “Attack” phase allows the body to expend more energy and calories due to the complex structure of proteins, which require a lot of time and energy to digest.

An example “Attack” menu for the day looks like this:

  1. Breakfast: protein omelette with skimmed milk, steamed fish, tea or coffee.
  2. Lunch: Poultry cooked with herbs.
  3. Afternoon snack: seafood and a piece of tofu.
  4. Dinner: fish, natural yogurt or kefir.

The duration of the step depends on the amount of weight that must be removed to normalize the mass:

  • up to 5 kg - 1 day;
  • 10 kg - 3 days;
  • 10 kg at 5 days;
  • 20 kg or more - 5-7 days.

At this stage, it is important to follow all nutritional recommendations, not to use foreign products and to eat only what is allowed.

Cruising phase

At this point, you can add 28 more types of vegetables to the 72 allowed protein products.In total, you can use 100 different components, with the help of which you will lose weight quickly and without significant effort.The “Cruise” phase is often called “rotation” because proteins and vegetables cannot be eaten on the same day.

Cucumbers, tomatoes, low-calorie vegetables with cheese and bran are allowed, but potatoes and other components rich in carbohydrates and starch should be excluded from the diet.You can prepare different dishes without restrictions on the quantity and frequency of meals.Over the entire period, you can lose 1 kg of weight in 7 days.The stage lasts until the person receives the required proportions of figure and body weight.On average, the duration of the phase is 2 to 6 months.

“Consolidation” phase

During this period, the results obtained are consolidated and a gradual return to the previous regime takes place.Rice, bread, pasta, potatoes and other starchy foods, fruits (except grapes and bananas) and sweets are added to the list of 100 products.Every day you should consume 2-3 tablespoons of bran and 10 ml of honey.Once a week you should consume exclusively protein foods.

Example of daily menu in the “Consolidation” phase:

  1. Breakfast :yogurt without additives or low-fat cottage cheese, boiled chicken, egg and tea.
  2. Lunch :steamed hake, raw or stewed vegetables, tea.
  3. Snack :fruit smoothie.
  4. Dinner :vegetable soup and grilled meat.

The duration of the phase depends on how much you managed to reset before it started:

  • 5 kg - 50 days;
  • 10 kg - 100 days.

It is important to remember that every 10 days you can lose 1 additional kg.In total, if before the “Consolidation” phase you managed to get rid of 10 kg of weight, then during its period you can lose the same amount.If you need more, the stage duration should be increased.

“Stabilization” phase

The last step includes all the products from the first.A comprehensive plan allows you to get rid of excess fat and maintain the gains from previous steps.

In this phase, three main points are taken into account:

  • Follow a protein diet once a week.
  • Use 3 tbsp.L.her.
  • Be physically active, at least by walking a lot.

Example of daily menu in the “Stabilization” phase:

  1. Breakfast :natural yogurt, 200 g of ham, coffee or tea.
  2. Lunch :protein snack - crab sticks (surimi), pâté, salmon, yogurt or hard cheese.
  3. Dinner :200 g of boiled meat, green tea and hard cheese.

While following the diet, it is recommended to get enough rest, sleep about 8 hours a day and do light exercises or go to the swimming pool regularly.

Dukan cooking recipes

According to the system developed by the doctor, you need to eat the right foods and cook foods without excess fat.With Dukan diet recipes you can create a menu for every day and every week.All dishes are easy to prepare: meat, fish and vegetables can be baked, boiled or steamed in a slow cooker.

If time is short, dishes can be prepared several days in advance, proportionally increasing the portions of meat, fish or soup to cook.Make sure you stick to a diet by eating at the same time every day.Breakfast, lunch and dinner are the main meals, but if you are hungry, it is okay to have a light snack with a salad or dessert.

Soups

When dieting, it is important not to forget about liquid foods, which are the basis of any diet.It is necessary to prepare soups on the Dukan diet without using potatoes and other starchy foods.Starters must contain the main component - meat or fish, as well as herbs, a small amount of salt and other permitted ingredients.

Potatoes, legumes and other starchy vegetables are not added to the soup due to the high amount of carbohydrates.All dishes turn out to be tasty and light and cooking is quick.

Okroshka

how to cook okroshka on the Dukan diet

Ingredients :

  • 1 liter of low-fat kefir;
  • 200 g boiled chicken breast;
  • 1 egg;
  • greens and salt - to taste.

Cooking method:

Finely chop the egg and greens.Pour 1 liter of kefir over all components, salt and pepper.

Tuna soup

soup recipes for the Dukan diet

Ingredients :

  • 1.5 tbsp.oat bran;
  • canned tuna in its own juice;
  • beaten whites of 3 eggs;
  • greens, bay leaf and parsley - to taste.

Cooking method:

  1. Pour 1 liter of water into a saucepan, bring to the boil and add the bran.Cook until puffy.
  2. Place the tuna in the boiling mixture while stirring, add the beaten egg whites.
  3. Salt, pepper, add bay leaf and herbs.
  4. Cook for a quarter of an hour.Serve with finely chopped herbs.

Chicken vegetable soup

prepare vegetable soup with chicken for the Dukan diet

Ingredients :

  • 150 g of cabbage;
  • 150 g of cauliflower;
  • 150 g of fresh mushrooms;
  • half a pepper;
  • 200 g of chicken breast.

Cooking method:

  1. Finely chop the cabbage and place it in boiling water.Cook for 7 minutes.
  2. Divide the cauliflower into florets, add them and cook for the same amount of time.
  3. Chop the mushrooms and brown them in a pan with chopped pepper.
  4. Remove cabbage and let cool;leave the broth itself.
  5. In a blender, blend the cabbage and a little broth to obtain a puree.
  6. Add more broth to thin the soup.
  7. Cut into small pieces and mix all the ingredients, then heat the soup on the stove.

Snacks and salads

These dishes are perfect for satisfying hunger before and after lunch.They usually contain food-approved meats, vegetables, and sauces.

Such dishes are prepared quickly: it is often enough to chop the ingredients, season them with sauce or olive oil and sprinkle with salt and pepper.

Savory cheese for breakfast

salty cheese as a breakfast option in the Dukan diet

Ingredients :

  • 1 kg of low-fat cottage cheese;
  • 1 tbsp.soda;
  • 6 tbsp.L.skimmed milk;
  • 2 eggs;
  • salt, seasonings, herbs - to taste.

Cooking method:

  1. Mix all the ingredients thoroughly using a whisk.
  2. Place in a water bath and stir until smooth.
  3. Place in silicone molds and place in the refrigerator.

French ratatouille (in a slow cooker)

prepare ratatouille for the Dukan diet

Ingredients :

  • 1 onion;
  • eggplant;
  • red pepper);
  • tomato;
  • cucumber;
  • zucchini;
  • garlic clove;
  • salt and pepper to taste.

Cooking method:

  1. Cut all the products into thin slices.
  2. Place them in the multicooker bowl and cook on the “Stew” program for 40 minutes.
  3. A quarter of an hour before the end of the program, salt the dish and add the garlic.

“Temptation of the Sea” salad

salad recipe for the Dukan diet

Ingredients :

  • 200 g crab sticks;
  • 200 g boiled or canned squid;
  • 3 eggs;
  • 2 tbsp.L.red caviar;
  • Dukan mayonnaise.

Cooking method:

  1. Boil and cool the eggs.
  2. Cut the squid into thin slices, the sticks into strips and the eggs into cubes.
  3. Mix all the ingredients with the caviar and season with mayonnaise.

Second courses

These ingredients are ideal for feeling full.Many people complain about not having enough soup, so having a second course after the soup will keep you full and not hungry.

These components can include self-made savory cakes, cabbage rolls, mushrooms, meat and even chips.

carrot cake

How to make carrot cake for the Dukan diet

Ingredients for the dough:

  • 200 g carrots grated on a fine grater;
  • 8 tbsp.L.oat bran;
  • 4 tbsp.L.wheat bran;
  • 8 tbsp.L.skimmed dry milk;
  • 20 g of baking powder;
  • 300 ml of low-fat kefir;
  • 2 tbsp.L.orange zest;
  • the zest of 1 lemon.

Ingredients for the cream:

  • 700 g of low-fat soft cottage cheese;
  • 4 tbsp.L.powdered milk;
  • a sachet of vanillin;
  • the juice of 1 lemon.

Preparation :

  1. Mix all the dry cake ingredients and add everything else.
  2. Place in a silicone baking dish.
  3. Microwave at 800 W for 12 minutes.
  4. Cool and cut into 4 layers.The inside of the cakes may be moist.
  5. Carefully mix all the cream ingredients and whisk.
  6. Spread the cakes with cream, decorate the top with zest.
  7. Leave to soak in the refrigerator overnight.

Flaxseed chips

process for preparing flax chips for the Dukan diet

Components:

  • 1 tbsp.L.flax seeds;
  • 1 tbsp.L.chia seeds;
  • 1 tbsp.L.wheat bran;
  • a little salt;
  • cardamom, cumin, anise and other spices to taste.

Cooking method:

  1. Pour half a cup of boiling water over the Chia seeds and let sit for half an hour.
  2. Add the flax seeds, bran, spices and salt.mix everything well.
  3. Form thin cakes and place them on a baking sheet in the oven.
  4. Bake for 20 minutes at 200 degrees.

Pumpkin Christmas Cake

How to Make Pumpkin Cake on the Dukan Diet

Ingredients (for the dough):

  • 4 tbsp.L.oat bran;
  • 2 tbsp.L.wheat bran;
  • 4 tbsp.L.cottage cheese;
  • 2 eggs;
  • baking powder for dough;
  • vanillin;
  • cardamom, cinnamon and ginger.

Ingredients (for the jam):

  • 800 g of pumpkin;
  • the zest of 1 lemon;
  • 100 ml of lemon juice;
  • sweetener to taste.

Cooking method:

  1. Prepare the pumpkin jam: grate the raw pumpkin and simmer covered.If the pumpkin is dry, you can add a little water.
  2. Halfway through cooking, add the lemon juice, zest and sweetener.
  3. Continue to simmer over low heat until cooked through.
  4. Mix the base ingredients and leave to infuse for a while.
  5. Place the crust on parchment paper and bake at 200 degrees for 20 minutes.
  6. Remove the base, spread the jam and bake for another 10 minutes.
  7. Leave to cool, cut into 4 parts and form a cake.

Sauces for seasoning

Sauces are needed to season salads and first courses.You cannot use store-bought mayonnaise, yogurt or mushroom dressing due to the incorrect combination of components, high calorie content and content of flavoring additives and aromas.

You can simply prepare the sauce at home by following the recipe step by step.The preparation process takes about half an hour and requires no special ingredients or food processors.

Mayonnaise according to Dukan

Dukan mayonnaise recipe

Ingredients :

  • 3 eggs;
  • 1 tbsp.vinegar;
  • 2 tbsp.mustard;
  • 75 ml of paraffin oil;
  • salt and spices.

Cooking method:

  1. Boil the eggs, peel them and let them cool to room temperature.
  2. Separate the yolks, add salt, pepper, mustard and vinegar.
  3. Stir and leave for 5 minutes, then beat with a mixer for 60 seconds, gradually adding the oil.
  4. After a minute, speed up the pace by continuing to add the oil.
  5. Beat until you get a thick white mass.

Teriyaki sauce

Teriyaki Sauce Recipe for the Dukan Diet

Ingredients :

  • 100 ml soy sauce;
  • 70 g of sweetener;
  • 2 cloves of garlic;
  • 3 tbsp.corn starch;
  • 50ml of water;
  • 1 tbsp.L.wine vinegar;
  • 1 tbsp.ginger

Cooking method:

  1. Carefully peel the ginger and garlic.
  2. Stir the starch into the water;add the rest of the ingredients.
  3. Set the heat to low and once boiling, cook for 5 minutes.
  4. The sauce will be thin at first, but will thicken slightly as it cools.