Shop diet: stages, menu for each day, table, recipes

Almost all diets have a temporary effect. Usually, by returning to the usual stereotype of nutrition, the body regains lost weight, and sometimes increases it.

The Dukan diet not only helps to lose weight quickly, but also strengthens the result. Unlike other monogamous diets, Duka's menu has many delicious and healthy recipes.

Everything you need to know about the Dukan diet

As a physician, Pierre Ducane has been developing effective weight loss techniques over the years. Its development is a high-protein diet with a minimum intake of carbohydrates at a certain stage. In the first stages, all oils are completely removed.

This technique is good because the consumption of protein, even in large quantities, does not lead to weight loss.

Unlike simple carbohydrates and fats, proteins can be eaten in unlimited quantities, but individually for each organism. Despite all this, you should pay attention to your health, because the diet contains not only positive but also negative aspects.

Dietary Benefits:

• rapid weight loss due to low-calorie, low-fat foods;
• consolidation of results due to proper diet;
• the diet will not cause loss of muscle mass due to large amounts of protein products;
• the body receives all the amino acids;
• Unlike many other diets that cause bone loss and dehydration, salt is not excluded;

Cons:

• acid-base balance is disturbed;
• gastrointestinal tract dysfunction due to lack of fat;
• Renal function deteriorates due to high protein intake.

Stages of the Dukan Protein Diet

Dukan divided the feeding method into four stages. Each of them allows certain products, but preference is still given to proteins. The doctor skillfully designed the diet, gradually adding variety to the menu.

Stages of the Dukan diet:

1. Attack;
2. alternativ;
3. fixation;
4. Stabilization.

The first two are aimed at losing weight, and the last two are aimed at maintaining results. Each of them is given a certain amount of time.

"Attack" phase

The first stage "Attack" contains only protein products. In this case, there is a sudden weight loss due to the removal of large amounts of fluid from the body. It is very encouraging to lose weight, but it should be understood that it is water, not lost fat.

Then the body gradually converts to fats, only after using glycogen from the liver. Therefore, there are no carbohydrates in the phase, otherwise the weight will not decrease rapidly.

In the first stage, a tablespoon of oat bran is allowed. It is the only carbohydrate allowed at this stage.

This amount of dandruff will not prevent weight loss, but also prevents the proper functioning of the intestines due to its fiber content.

Be sure to drink plenty of purified water every day. About thirty milliliters per kilogram of weight.

Because protein is consumed in unlimited quantities, water plays a role in the release of ammonia, a product of protein breakdown. This is the most difficult period in the diet. The stage should not last more than a week. Products are not allowed to be cooked in oil, non-stick coating, grill is used for frying. Can be cooked, boiled, steamed.

Approved Products	A limited amount is allowed
Poultry (chicken, turkey, quail)	pork
Beef, veal	mutton
Rabbit	2 egg yolks
Fish, caviar	1. 5 st. l. wheat bran
Squid, shrimp, mussels, oysters, octopus	Salt, spices, mustard, lemon juice
Egg white	Milk 1, 5%
Kefir 0%, cottage cheese 0%, milk 0%	Crab sticks
Beef liver, chicken	1 ç. qkakao 14%

The detailed menu for each day may look like this:

Days of the week	Breakfast	Supper	afternoon tea	Supper
Monday	Omelet with cottage cheese and greens, coffee with milk	Chicken fillet cooked in sauce	Kefir with bran	Mackerel cooked in lemon juice
Tuesday	Low-fat cottage cheese, sugar-free tea	Chicken cutlets with bran and steamed eggs	Skim milk	Beef lean steak
Wednesday	2 boiled eggs, coffee	Chicken liver is lean	Low-fat yogurt, bran	boiled squid
Thursday	Curd, bran, kefir	Hack fillet cutlets with steamed eggs	Curd casserole	baked rabbit
Friday	Low-fat tofu with bran, milky coffee	Chicken fillet broth	Yogurt	Seafood cocktail
Saturday	Omelet with seafood, tea	Cooked quail meat	Kefir, bran	Turkish liver in a fat-free pan
Sunday	Dandruff, cottage cheese casserole with coffee	Roasted turkey fillet	Curd with low-fat yogurt	Chicken fillet cooked in soy sauce

Recipes for the menu of the "attack" stage

Omelet with cottage cheese and herbs

One serving contains 40 grams of protein. It is cooked on a low heat in a non-stick pan without oil.

Products:

• With 2 egg yolks;
• 3 egg whites;
• 100 grams of low-fat cottage cheese;
• small amounts of fresh herbs;
• salt.

Cooking:

1. Separate the whites from the yolks;
2. Add two whole eggs and beat in an omelet;
3. Knead the cottage cheese and mix with the eggs;
4. We set it on a slow fire;
5. Add a pinch of salt and herbs.

Prepares a light and filling breakfast.

Chicken fillet cooked in soy sauce

With the expectation of one serving - 200 grams of chicken fillets. The amount of protein in the meal will be about 45 grams.

Products:

• 200 q chicken fillet;
• 1 clove garlic;
• salt, spices to taste;
• 1 st. l. soy sauce.

Cooking:

1. We wash the chicken fillet under running water;
2. Squeeze the garlic through a garlic press;
3. Mix the garlic with the spices, add the soy sauce and salt to taste;
4. The fillet with the resulting sauce is poured on all sides;
5. Preheat oven to 180 degrees;
6. Place the fillet in a loaf pan, closing both sides;
7. Spread on a plate and put in the oven for 40 minutes.

The fillet is soft and tasty.

Baked mackerel

For one serving - 200 grams of fish. Approximately 32 grams of protein per serving.

Products:

• whole mackerel;
• 2 slices of lemon;
• salt, spices for fish.

Cooking:

1. We clean the fish from the inside, remove the gills and wash it under water;
2. We make one or two cuts and put lemon slices in it, if you want, pour lemon juice on it;
3. Salt, spices to taste;
4. Preheat oven to 180 degrees;
5. We spread the fish on a plate and in the oven for 40 minutes.

Incredibly juicy and delicious fish.

"Alternative" stage

Vegetables are allowed to be added at this stage of the Pierre Dukan diet. During this time, a significant amount of subcutaneous fat is lost.

The period is unlimited in terms of time, it ends when you reach the required weight. Some days the protein remains, others are mixed (proteins, vegetables).

The alternative occurs in the following combination: one day protein, the second mixed; or two days of protein, two mixtures; and so on. up to a maximum of five days.

The more weight you have, the more days you have to wait in line.

All low-carbohydrate vegetables with high fiber content are allowed: all types of cabbage, squash, carrots, onions, beets. Foods containing starch, sugar and fat are prohibited: potatoes, pasta, avocados, legumes. The amount of oat bran increases up to two tablespoons.

Sample menu for each day:

Days of the week	Breakfast	Supper	afternoon tea	Supper
Monday	Oatmeal cheese cakes, coffee	Boiled chicken breast with boiled cabbage	Curd, kefir	Baked pollock inside the foil with beets
Tuesday	Omelet with two eggs with pieces of chicken fillet, tea	Chicken liver with onions and carrots	Yogurt, bran	Turkey fillet with cucumber, tomato, greens salad
Wednesday	Wholemeal cottage cheese, coffee with milk	Vegetable cream soup	Tofu cheese, green tea	Tuna cooked in lemon juice
Thursday	Dandruff, cheese cakes with tea	Boiled squid, pumpkin caviar	Curd, kefir	Cauliflower in egg dough
Friday	Fried eggs, coffee	Fish soup with vegetables	Yogurt, bran	Chicken cutlets with carrots and onions
Saturday	Beef liver stew, tea	Beef chops, beet caviar	Curd casserole with bran	Cod liver in soy-lemon sauce, eggs, lettuce salad
Sunday	Salad of spicy cheese, bran, greens with kefir	Baked chicken fillet with broccoli and carrots	Curd, yogurt	Baked fish with fried vegetables

Recipes for the "alternative" stage

Chicken cutlets with carrots and steamed onions

Ingredients:

• 500 grams of chopped chicken;
• 1 medium onion;
• 1 carrot;
• 1 egg;
• salt pepper.

Cooking:

1. Add eggs to the minced meat and mix;
2. Finely chop the onion;
3. Rub the carrots in a roasting pan;
4. Add a small amount of salt and pepper;
5. Stir in the minced meat;
6. Place the cutlets in a slow cooker with small balls;
7. Select the "Steam" mode, leave for 40 minutes.

A serving consists of three small cutlets.

Baked pollock fillets with beets

Ingredients:

• 2 parts pollock fillets;
• 1 beet;
• half a lemon juice;
• salt, spices for fish.

Cooking:

1. Remove the chain from the fish, rinse thoroughly;
2. Peel a squash, grate it and squeeze the juice.
3. We spread the beets on foil, fillet on top;
4. Pour lemon juice, add salt and spices;
5. We put it in the oven and heated it to 180 degrees for 40 minutes.

cod liver salad

Ingredients:

• 180 grams of canned cod liver in its own juice;
• 10 lettuce leaves;
• 2 eggs;
• 1 ç. qxardal;
• half a lemon;
• 1 st. l. soy sauce;
• 0, 5 cloves garlic.

Sauce preparation:

1. Combine soy sauce and lemon juice in a saucer;
2. Squeeze the garlic into the mixture through a garlic press;
3. Add mustard and mix thoroughly.

Salad preparation:

1. Drain the cod liver juice;
2. Boil two eggs, cool and cut into cubes;
3. We wash the lettuce leaves and cut them into small strips;
4. Add the sauce to the salad and mix.

It is recommended not to add salt as there is excess in soy sauce.

Stage "Storage"

This stage is designed to consolidate and save the result. Depending on the weight lost, consolidation can take a long time. The more you lose a kilogram, the longer it will take. Each lost kilogram must be stabilized for ten days. Thus, if you lose 10 kilograms, the stage will last 100 days.

During this period, fruits are allowed, except bananas, figs, cherries, cherries. But not more than one fruit a day. Once a week, one serving of potatoes, rice, pasta, buckwheat is allowed. At this stage, you need to stick to a protein diet one day a week.

Menu for each day:

Days of the week	Breakfast	Supper	afternoon tea	Supper
Monday	Dandruff, cheese cakes with tea	Chicken liver, fresh cabbage salad with cucumber	Green apple	Chicken cutlets with carrots and onions
Tuesday	Omelet with cottage cheese and herbs, coffee	Chicken fillet cooked in sauce	Kefir with bran	Mackerel cooked in lemon juice
Wednesday	Cottage cheese, coffee with milk	Rice with vegetables	Grapefruit	Beef chops, beet caviar
Thursday	Omelet with two eggs with pieces of chicken fillet, tea	Vegetable cream soup	pear	Turkey fillet with cucumber, tomato, greens salad
Friday	Fried eggs, coffee	Fish soup	Milk cocktails from berries and kefir	Cauliflower in egg dough
Saturday	Curd casserole with bran	Roasted turkey fillet with vegetables	apples, yogurt	Mackerel cooked in lemon juice
Sunday	Chicken cutlets, tea	Baked chicken fillet with broccoli and carrots	Orange	Salad of spicy cheese, bran, greens with kefir

Recipes for the Consolidation Stage

Milk cocktails from berries and kefir

Ingredients:

• 250 grams of kefir;
• 0, 5 st. l. Red currant;
• 0, 5 st. l. black currant.

Cooking:

1. We wash the berries under running water;
2. We put it in a blender;
3. Add kefir and beat.

Chicken fillet with brown rice and vegetables on low heat

Ingredients:

• 500 qr. chicken fillet;
• 1 cup brown rice;
• 300 qr. white cabbage;
• 300 qr. Brussels sprouts;
• 300 qr. cauliflower;
• 1 carrot;
• salt, spices.

Cooking:

1. We wash the fillets and cut them into large cubes;
2. We wash the rice and add it to the meat;
3. Finely chop the white and cauliflower to the same size;
4. Cut the carrots into rings;
5. We put all the products in a slow oven;
6. Pour three glasses of water;
7. Add 1 tsp. salt and spices to taste;
8. We set the "off" mode to 40 minutes.

Stage "Stabilization"

At this stage, you can allow your favorite dishes and meals. The stage can last as long as you want to keep the exact result. But you should follow the basic principles of proper nutrition:

• the menu should contain as little saturated fat as possible;
• morning carbohydrates;
• less flour and sweet, but it is better to exclude completely;
• consume a lot of water;
• make sure you use fiber;
• Add as little salt as possible to your dishes.

What the menu might look like:

Days of the week	Breakfast	Supper	afternoon tea	Supper
Monday	Oatmeal with dried fruit, coffee with milk	Buckwheat porridge with cooked vegetables	banana	Chicken fillet, salad with olive oil
Tuesday	A slice of whole grain bread with hard cheese, coffee	Baked potatoes, a little salted fish	Curd casserole	Cooked rabbit, fresh vegetables
Wednesday	Omelet, tea	Rice with vegetables on low heat	Fruit salad	Beef in ham, vegetables
Thursday	Cottage cheese, coffee	Cooked fish	Kefir, bran	chicken cutlets
Friday	Cheesecakes with honey	Pasta with fried cheese	Milk cocktail with banana	Olivier with homemade mayonnaise
Saturday	Oatmeal with milk, coffee	Pork is cut with cheese and vegetables	cottage cheese	Salad with vegetables and seafood
Sunday	2 boiled eggs, bread with cheese, cocoa	Meat and potato soup	Grapefruit, kefir	Steamed fish

Recipes for the stabilization phase

Beef in sour cream

Ingredients:

• 500 qr. beef;
• 200 qr. about 15%;
• Sunflower oil;
• salt, black pepper.

Cooking:

1. We wash the meat and cut it into 2 cm wide strips;
2. Heat the ceiling, add oil;
3. Fry the meat until golden brown, add salt and pepper to taste;
4. We put on a slow fire and add sour cream;
5. Cover with a lid and simmer for 15 minutes.

Diet salad with homemade mayonnaise

Mayonnaise Ingredients:

• 1 egg;
• 250 qr. Sunflower oil;
• 1 st. l. lemon juice;
• 1 ç. qxardal;
• salt, sugar.

Preparation of mayonnaise:

1. Break the egg into a deep bowl and add the butter. Beat with a blender or by hand;
2. add mustard;
3. sugar and salt to taste;
4. Beat the mixture with a mixer.

Salad Ingredients:

• 500 qr. boiled potatoes;
• 4 boiled eggs;
• 3 acids;
• 300 qr. boiled sausage;
• 1 can of peas.

Salad preparation:

1. Chilled potatoes are cut into cubes;
2. Cut the eggs into cubes;
3. Add diced sausage;
4. Cut the cucumbers and add the peas;
5. Mix all ingredients well with mayonnaise.

This meal is allowed once a week.

How to get out of the Dukan diet

Remember: the easier it is to lose weight, the easier it is to gain it. Therefore, in order not to regain the lost weight, it is necessary to include new foods in the diet smoothly and gradually.

Especially after a protein diet, the body can accumulate fat quickly. To do this, look at what and how much you eat. This should become a lifelong habit.

Reviews

The opinions and results of weight loss are as follows:

• Woman, 35 years old: "Thanks to the Dukan diet, I lost 10 kilograms more. First, I ate according to the menu for the" Attack "phase, I immediately lost 3 kilograms in a week. It was very easy to stay true. The "fixation" phase lasted 70 days, after which I began to include my favorite foods in the diet. The result is kept in place. I recommend a diet to lose weight effectively.
• The 29-year-old woman said: "The Dukan diet helped a lot, I lost 20 kilograms during the whole period. I ate the diet according to the menu for each stage. At first I lost water, 5 kilograms went immediately. The most difficult for me and lasted 3 months. "Fixation lasted for almost six months, because at first I was overweight. I'm still going through the" stabilization "stage, following all the recommendations, I cook according to these recipes. "

The Dukan diet can help you lose weight instantly. Despite the excellent results of the doctor's followers, keep in mind that any diet has its disadvantages. Therefore, it is necessary to take health seriously: check the liver, kidneys, culture.

And only start losing weight with a doctor's permission. Any diet works more effectively with physical activity. If the body uses extra energy in daily life, it will soon lead to the desired result.