Dyukan diet

7 September 2025

Very soon a wonderful time will come to the awakening of nature.In the warm months of spring, I thus want to change a chubby jacket down with an elegant coat with a strict silhouette, leave wool pants in the distant corner of the cabinet and put short skirts, tight jeans and highlighting the thin waist of the top.And in all these texts there is only one problem.Spring should greet the few.Is it possible to lose weight quickly at the time the snow melts?Of course, you can..

Today we will talk about one of the fastest and most effective ways of losing weight, Pierre Dukan diet.Yes, yes, it is according to the method of this nutritionist who regularly comes in the form of Jennifer Lopez, Giselle Bunden, Kate Midleton and Penelope Cruz.And today we will reveal you to the scientific work of French Maestro on how to eat, what to lose weight and keep a shape for many years.

By the history of the diet

More than 30 years ago, a neurologist Pierre Dukan decided to help his friend cope with overweight and developed a protein diet.In just 5 days of the new food regime, a friend fell more than 2 pounds, and in the next 3 days - 1.5 pounds.From this moment, Dukan began to improve a diet and managed to create a power system that is effective not only for weight loss but also to maintain excellent results.

What is the essence of Ducan's diet?

This low fuel diet does not force us to hunger and does not impose restrictions on the number of food consumed daily.The only thing required by the weight of loss is to reconsider your menu in favor of protein products.

Also, undergoing Ducan's diet at all stages, some simple rules should be followed:

Drink 1.5-2 liters of liquid daily.
Exclude fat and mayonnaise from the menu.
Reduce the amount of salt, replacing it with a variety of aromatic spices.
Every day there are 2-3 tablespoons of oat wounds.
Run a mobile lifestyle.For example, walk more often, climb the stairs and do exercises.

The stages of the diet

The famous diet includes four stable stages.The first two stages will help reduce weight, and two final stages - to consolidate the result and will remain scarce for a long time.

Subject of diet, the first time you will need to suddenly limit your diet, exclusively leaving protein products on your table:

Low low meat: poultry, beef, pork, bacon;
fish and seafood;
Chicken and armchair eggs;
Retail products;
Cheese tofu.

Stage 1. Attack

It all starts with an active war with overweight.Dukan offers to "attacked" kilograms hated with protein.

The list of products allowed during the diet includes 72 protein positions.If you show some ingenuity, it is quite possible to make the dishes too delicious from them.The main thing is to pay attention to the fat content of the products and choose low positions.

Why does the nutritionist recommend consuming protein products?Everything is simple.In their digestion, the body consumes more strength and, accordingly, calories, which contains the proteins themselves.

The approximate "attack" menu for the day looks as follows:

Breakfast: egg and milk, tea or coffee;
Lunch: baked chicken fillet, green tea;
Afternoon snack: shrimp, mussels or other seafood, a slice of cheese;
Dinner: fish, low kefir.

As a rule, in the first phase, people lose weight by 1.5-4 pounds.

The duration of the "attack" depends on the number of additional pound: if the excess weight does not exceed 20 kg, it is enough to perform this stage within 3-5 days.If the excess weight is 20-30 kg, it is best to "attack" it with protein for 5-7 days.And for those who have more than 30 extra pounds are diagnosed, it is recommended to adhere to protein food for 7-10 days.

Stage 2. Navigation

Many nutritionists call this phase an alternative phase.In the second phase, 28 types of vegetables are added to 72 proteins, and new taste notes appear on the weight loss menu.In the "navigation" stage, the patient is allowed to eat tomatoes, cucumbers, peppers and other low -calorie vegetables.You can make salads from fresh fruits as well as cook and roast them.

As in the first phase, you cannot limit you to the number of products allowed.It is important every day to alternate protein and vegetables (protein vegetables).

Approximate "Navigation" menu for the day looks as follows:

Breakfast: a packet of low curd with green tea;
Lunch: low bacon boiled cabbage;
Afternoon snack: a salad with leaf salad and permitted vegetables spent with yogurt;
Dinner: Baked roasted roasted vegetable roasted beefsteks.

The duration of the navigation phase largely depends on the weight lost in the attack phase: one kilogram -one weak is 10 days from the second phase in the first period.

Stage 3. Fixing

At this stage, weight loss should gradually return to the usual diet.

A variety of cereals, bread, rice, pasta made of solid rails, vegetable oils, potatoes and, of course, all fruits besides grapes can be added to an already known and loved menu.Ducan also recommends 2-3 small spoons of honey daily.One day a week should be fully dedicated to protein foods.

The approximate menu for the day in the fixing phase appears as follows:

Breakfast: Casserole Cheese Cheese, Green Tea;
Lunch: fish soup, a loaf of bread with whole bran;
Afternoon snack: fruits;
Dinner: boiled vegetables, low roasted beef.

The consolidation phase can last from 10 to 30 days, depending on how many pounds the woman managed to fall.

Stage 4. Stabilization

The fourth stage, of the Ducan diet end, includes three main rules:

One day a week should be dedicated to "attack" and only protein products;
Eat three tablespoons of oats every day;
Run a mobile lifestyle: to prefer staircase elevators, walk more on foot.

The approximate menu for the day in the stabilization stage looks as follows:

Breakfast: pancakes of oat flour with cottage cheese and strawberries;
Lunch: chicken soup and buckwheat, fuel -free salad, some pieces of bread;
Snack: green bean with garlic, a piece of cheese and tomatoes;
Dinner: roasted fish with lemon, fruit salad.

The duration of the phase depends on the desire to stay in shape and feel better.For many people, the stabilization period lasts a lifetime.

As you can see, Ducan's effective diet will not only allow to lose weight and feel better, but also possess new, delicious and healthy dishes, which, even after losing weight, can satisfy loved ones.Time time to own a couple of spectacular recipes for the attack stage.

"Milla" cutlets

We need:

Calf mining 7.5% fat - packing 400 grams;
Onion - 1 onion;
Spoons of wheat or rye bran;
Spices: dried garlic, black pepper, salt - to taste;
Weak milk - to taste;
A tablespoon of vegetable oil.

Mix all of the above ingredients and form small incisions.Lubricate the pan with a butter brush (take very little oil), heat and fry the cuttings in the minute on the high heat.

Then place the cuttings in a one -layer ceramic shape and pour milk in order to hide the meat.Simmer until cooked.

Sauce

We need:

Minced chicken 5% fat - packing 400 grams;
1 onion;
1-2 garlic cloves;
1 egg;
Spices: Saffron of acute India, bears, black pepper, dried garlic and salt to taste.

Mix all ingredients with a blender.Spread the food film on the table, place the mixture in it.Turn the films in the form of sausage and tightly tie the edges to a kitchen thread.Put a half -finished aromatic product in the refrigerator.Take and cook spicy sausages in the film as needed.

Is it difficult to observe Ducan's diet?

Indeed, only 15 years ago, Ducan's diet would have taken a lot of time from women.They will need to require low meat with many different varieties, think about new tastes so as not to be "broken" by carbohydrate hunger.

Fortunately, today, low beef, chicken, turkey and pork in the form of steaks, minced meat, meatballs, screws, trays, goulash, sausages and cuttings are available to everyone.In the catalog of meat products of different brands you can see weak meat and at every stage of the Dukan diet you can create a dish for yourself, not worse than in the Buckingham palace.

Bon Appet!