People who have excess weight, know firsthand how difficult it is to choose for yourself the only diet or nutrition system for weight loss that would lead to a noticeable effect, but would not be too stressful for the body. They begin to conduct experiments, sit down on the Kremlin diet, kefir or, Estonian or Japanese diet. In such a situation, it is necessary to take an example from world celebrities, for example, Julia Roberts and Angelina Jolie. These famous actresses amaze with their harmony and beauty, it helps them to lose weight Dukan's diet.

Pierre Dukan is a French nutritionist who developed a four-phase weight loss diet. The main rule of the Dukan system is that in the first phase of losing weight, it is permissible to eat only proteins, and forget about carbohydrate and fatty foods. Such simple rules of the Dukan weight loss system allow the body to spend a large amount of energy only on digesting food. The lack of glucose in the body during the period of gradual weight loss provokes the burning of fat mass.

The Dukan Diet has been loved by most celebrities because it doesn't drastically limit a person's eating habits. The body does not experience severe stress, and there is no feeling of constant hunger during long-term weight loss. The Dukan diet is varied and accessible to everyone. The main thing is to strictly monitor your diet and follow all the recommendations of a French nutritionist. It is worth noting that the experience of medical practice of Pierre Dukan is 30 years. His weight loss system is recognized as one of the most famous in the world. Whether such a diet is suitable or not is up to you to decide ?!

What is the secret of the Dukan diet?

To understand all the intricacies of the Dukan diet, you need to understand the basic principle of burning calories in the body. A person cannot work without constant replenishment of energy reserves. The body receives energy from food that contains proteins, fats and carbohydrates. To process fatty, floury and sweet foods, the body needs less time and effort, but to process proteins, it will need to work hard.

Eating one protein meal during the week of the diet leads to noticeable weight loss. The lack of glucose in the blood causes the body to break down fat stores.

That's the whole secret of the system, which many knew, but only a French nutritionist successfully put into practice. He does not call for eating one protein food for a whole week, he suggests gradually and without stress for the body to switch to the right nutrition system, lose weight without strict diets and starvation.

The dietary diet consists of a variety of foods that can only be consumed in a certain phase of the Dukan diet. So that a person can comfortably master new habits, a diet and lose weight, the French doctor divided the diet into several stages of weight loss, each of which has a different set eligible products nutrition.

Dukan diet weight calculation

Use the online weight calculator:

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Stage 1. Attack	days
Stage 2. Cruise	days
Stage 3. Anchoring	days

Stages of the Dukan Diet

The effectiveness of the Dukan diet is beyond doubt, as it is more of a weight loss nutrition system that is as close as possible to a healthy and proper diet. This method weight loss is divided into four phases:

• attacks,
• alternation,
• fastening,
• weight stabilization.

Attack Stage

The first 5-7 days of the Dukan diet weight loss phase are the most stringent, since during this period the body consumes only protein foods. There is an "attack" on all fronts - organs and systems. The digestive tract receives only protein, without carbohydrates and fat.

The acceptable list of foods for weight loss in this phase of the diet consists of:

• white meat chicken,
• turkeys,
• veal,
• beef,
• lean offal (veal tongue, chicken hearts, calf liver and kidneys),
• low-fat dairy products (kefir, yogurt, sourdough, tofu, cottage cheese),
• egg yolks,
• seafood,
• lean fish,
• any spices.

During the period of losing weight in the “attack” phase, one should not forget about the sufficient consumption of plain non-carbonated water. The average volume of fluid drunk for 1 day of the Dukan diet is 1.5-2 liters. The body must receive the proper amount of water, as this phase can provoke constipation. Drinking up to 2 liters of water per day is necessary not only during the “attack” and diet. This indicator should become the norm.

It is important! In order for the intestines to work without problems during the diet, you need to eat 2 tablespoons of oat bran every day. They help the digestive process and prevent constipation.

The duration of this phase of weight loss is an average of 7 days. A week of such nutrition will be enough to activate the process of losing weight and burning fat. Staying in this phase for more than 10 days is prohibited! During this period, you can lose up to 5 kg of excess weight. As the experience of losing weight on the Dukan system shows, the average weight loss during this diet can reach 15-20 kg. Also, the Dukan weight loss system helped to lose weight up to 30 kg. But it is worth noting that such results were not achieved in one month!

All food products can be subjected to:

• extinguishing
• cooking,
• steam cooking,
• baking.

The “attack” phase of the Dukan system is considered one of the most difficult in the diet, but the weight lost after this period should be maximum.

Interleaved stage

The duration of this phase depends on the amount of weight lost during the “attack” period. 1 kg of weight lost equates to 10 days of the alternation phase. For example, if you managed to lose 2 kg in a week of weight loss during the “attack”, then the alternation period should last 20 days.

The method of alternating products is based on the introduction of vegetables into the diet. The consumption of meat and dairy products during the diet, along with vegetables, must be adjusted. For example, one day to eat proteins, on the second day to combine proteins and vegetables, the third day to cook dishes from vegetables alone.

To the products of the “attack” phase, you need to add:

• vegetables and fruits without starch (bananas and grapes are not allowed),
• low fat milk,
• cocoa,
• gelatin,
• low fat hard cheese
• hot sauces with chili peppers.

The variety of vegetables during this period of weight loss is quite wide, because you can include in your menu:

• fresh tomatoes,
• cucumbers,
• legumes,
• mushrooms,
• bell pepper,
• celery,
• salad,
• asparagus,
• Beijing and white cabbage,
• greens,
• beets,
• zucchini.

Also at this stage of the Dukan diet, one should not forget about 2 tablespoons of oat bran per day. During the period gradual weight loss they can be used both in pure form and added to the compositions of other dishes. Drink up to 2 liters of pure water every day.

Consolidation stage

To fix the result of the previous stages of the diet, no special efforts are needed, since products containing starch (potatoes, corn porridge, durum wheat pasta) are added to the usual products.

It is important! For a good metabolism and fast weight loss Dukan recommends eating berries and fruits daily during the diet, with the exception of bananas and grapes. They contribute to the digestive process, saturate the body with vitamins and glucose. 2 tablespoons of bran and 2 liters of water are essential components of the Dukan diet.

It is worth noting that during this period of the diet it is allowed to eat "forbidden" foods, but in moderation and no more than 2 times in 7 days. To please yourself with a treat during the diet, you must sacrifice one main meal - lunch or dinner.

The duration of this phase is calculated exactly as in the second phase. 1 kg of weight lost in the first week of the Dukan diet equates to 10 days of the consolidation phase.

Stabilization stage

Having reached this stage of the diet, we must not forget about the elementary rules proper nutrition. Weight stabilization is the main task in any weight loss system. It will be easy not to gain the lost weight if:

• drink up to 2 liters of water every day,
• eat oat bran regularly
• one day of the week it is necessary to allocate exclusively protein foods, without fat and carbohydrates,
• every day it is allowed to eat proteins, vegetables, fruits, dairy products,
• eat 2 slices of rye bread or 2 starchy foods per day.

Gradually lose weight during a long diet will help patience and the desire to have slim figure. The stage of stabilization after losing weight should turn into a way of life.

Expert opinion

Egorova Natalya Sergeevna
Nutritionist, Nizhny Novgorod

I consider the Dukan diet to be one of the riskiest, as are all diets that eliminate important nutrients from the diet. And I am sure that a balanced diet is more effective and safe for the body, and the diet should contain proteins, fats and carbohydrates in a harmonious combination. Therefore, I would recommend resorting to the Dukan diet only in extreme cases, when it is not possible to lose weight using other, more gentle methods.

The described diet should be “sit down” only after consultation with a dietitian. When resolving it, the specialist must remember important nuances. Namely, that the Dukan diet is not suitable for people with chronic diseases cardiovascular and digestive systems, as well as hormonal and metabolic disorders. But that's not all. Even in a healthy person, it can cause unpleasant consequences. The most frequent of them: 1) dysbacteriosis and constipation against the background of fiber deficiency; 2) violation of acid-base balance due to ketoacidosis caused by excessive intake of proteins in the body; 3) malfunctions internal organs on the background of metabolic disorders.

There is only one conclusion: you should be extremely careful with the Dukan diet. And it is strictly forbidden to use it without prior consultation with a specialist.

General rules

The French nutritionist does not abandon the basic rules of a healthy diet. His weight loss system prohibits the use of large quantities of:

• alcoholic drinks,
• sweets and bread
• sugar.

Dishes are not recommended to be fried. It is better and healthier for the body to cook foods for a couple, bake in the oven, cook or stew in a slow cooker. For a variety of flavors, tomato sauce, sour cream and garlic sauce, adjika can be served with the dish.

It is important! On the Dukan diet, you can eat after 6 pm. The main thing is that the final meal should be no later than three hours before bedtime.

In the first and second phases of the diet, the body receives few vitamins and microelements, their reserves must be replenished through the use of vitamin complexes. They are freely available in every pharmacy. The experience of losing weight on the Dukan diet shows that weight stabilization, taking into account the lost extra pounds, lasts from 6 months to a year.

A detailed menu of the Dukan diet for every day

Day	Week of attack	Rotation week
1 day	Breakfast
	a glass of fermented baked milk yogurt omelet and 2 eggs	Fruit tea Oat bran with milk
	Dinner
	Steam chicken meatballs	Salmon with vegetable salad 30 g hard cheese
	afternoon tea
	Kefir with bran	Baked apple with cottage cheese
	Dinner
	Braised turkey	A glass of kefir
2 day	Breakfast
	1 boiled egg 2 pieces of baked veal	Omelet with 2 eggs Glass of yogurt
	Dinner
	Half chicken breast steamed with spices A glass of sourdough	Braised veal 2 pieces of tofu cheese
	afternoon tea
	Glass of yogurt	Cottage cheese casserole
	Dinner
	Baked fish A glass of kefir	boiled chicken Tea or coffee without sugar
3 day	Breakfast
	Low-fat cottage cheese with yogurt and bran	Fresh vegetables with bran
	Dinner
	Baked chicken A glass of kefir	Vegetable stew
	afternoon tea
	Slice of tofu cheese Glass of yogurt	Vegetable salad
	Dinner
	Steamed fish	Baked mushrooms with vegetables
Day 4	Breakfast
	Cottage cheese with bran	Chicken breast baked with vegetables A glass of kefir
	Dinner
	Baked fish in sour cream	Vegetable soup with chicken
	afternoon tea
	Low-fat cottage cheese	Baked apple with bran
	Dinner
	Half chicken breast A glass of fermented baked milk	Bean, pepper and tomato stew
Day 5	Breakfast
	Yogurt with bran	Vegetable salad A glass of sourdough
	Dinner
	Baked veal	Steamed beef cutlets Fresh vegetable salad
	afternoon tea
	low fat cheese	Cottage cheese with strawberries
	Dinner
	A glass of kefir 2 pieces of boiled chicken	Baked fish with tomatoes
Day 6	Breakfast
	A glass of kefir with bran	Ryazhenka with bran
	Dinner
	Baked fish with cheese	Vegetable soup with mushrooms
	afternoon tea
	2-3 pieces of hard cheese	A glass of milk
	Dinner
	Beef stew	Cottage cheese casserole
Day 7	Breakfast
	Yogurt with bran	Omelette A glass of kefir
	Dinner
	Chicken meatballs	Baked fish A glass of milk
	afternoon tea
	A glass of milk	Kefir with bran
	Dinner
	Low-fat cottage cheese	2 pieces of tofu cheese A glass of fermented baked milk

This table helps to calculate the amount of food needed by day for the entire week of weight loss of the “attack” and alternation stages. It is worth noting that in the alternation phase, the Dukan nutrition system should consist of both protein foods and vegetables.

The average daily calorie content is 950 kcal.

The Dukan diet is not a diet in its direct sense (like), but refers to nutrition systems (just like). The author of this nutrition system, Frenchman Pierre Dukan, has more than 30 years of experience in nutrition, which resulted in an effective multi-phase technique for weight loss.

The Dukan Diet menu is based on high-protein, low-carb foods such as fish, lean meats, and eggs. These products can be used without restrictions in the first phase of the diet. Protein low-carbohydrate food does not contain excess calories and well reduces the feeling of hunger. The author's version of the diet limits the duration of the first phase to no more than 7 days, otherwise unacceptable damage to health can be caused.

This diet fits perfectly into the modern rhythm of life, when high performance and concentration are required throughout the day, which are difficult to achieve on other low-carbohydrate diets (like).

The duration of the Dukan diet can reach several months, and the diet menu is quite diverse and weight loss is not accompanied by stress for the body. And for such a long period of time, the body gets used to a new, normal diet, i.e. metabolism is normalized.

General Dukan Diet Requirements:

• every day you need to drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water;
• add oat bran to food daily (the amount will depend on the stage of the diet);
• do morning exercises every day;
• take at least a 20 minute walk in the fresh air every day.

The Dukan Diet contains four independent phases, each with specific dietary and food requirements. It is clear that the effectiveness and efficiency will depend on the full and precise compliance with the requirements in all phases of the diet:

• phase attacks;
• stage alternation;
• phase anchoring;
• phase stabilization.

The first phase of the Dukan diet - "attack"

The first stage of the diet is characterized by a significant decrease in volume and rapid loss weight. The first stage has the most stringent requirements for the menu and it is highly desirable to fulfill all of them impeccably, because. the overall weight loss in the entire diet is determined at this stage.

As part of the menu at this stage, priority is given to products with a high protein content - these are products of animal origin and a number of fermented milk products with a low fat content (fat-free).

At this stage, dizziness, dry mouth and other signs of deterioration in well-being are possible. This shows that the diet is working and there is a loss of adipose tissue. That's why duration of this phase has a strict time limit and depends on your well-being - if your body does not accept such a diet, reduce the duration of the phase to the minimum possible, but if your health allows, then increase the duration of the phase to the upper limit in your overweight range:

• overweight up to 20 kg - the duration of the first phase is 3-5 days;
• overweight from 20 to 30 kg - the duration of the phase is 5-7 days;
• overweight more than 30 kg - the duration of the first stage is 5-10 days.

Maximum duration the first phase should not be more than 10 days.

Allowed foods in the Dukan diet in the first phase:

• be sure to eat 1.5 tablespoons of oat bran every day;
• be sure to drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water daily;
• lean beef, horse meat, veal;
• veal kidneys and liver;
• skinless chicken and turkey meat;
• beef or veal tongue;
• any seafood;
• eggs;
• any fish (boiled, steamed or grilled);
• low-fat dairy products;
• onion and garlic;
• lean (low-fat) ham;
• you can add vinegar, salt, seasonings and spices to food.

All foods allowed in the diet during the day can be mixed as you like.

In the first phase should be excluded:

• sugar
• goose
• duck
• rabbit meat
• pork

The second phase of Dr. Dukan's diet - "alternation"

This phase got its name because of the nutrition scheme, when two different diet menus “protein” and “protein with vegetables” alternate with equal duration. If before the start of the diet, excess weight was less than 10 kg, then the interleaving scheme can be lengthened or shortened at any time. Example options:

• one day protein - one day "vegetables + proteins"
• three days "squirrels" - three days "vegetables + proteins"
• five days "squirrels" - five days "vegetables + proteins"

If, before the start of the diet, excess weight was more than 10 kg, then the alternation scheme is only 5 for 5 days (i.e. five days of "squirrels" - five days of "vegetables + proteins").

The duration of the second stage of the Dukan diet depends on the weight lost during the first stage of the diet according to the formula: 1 kg of weight loss in the first stage - 10 days in the second phase of "alternation". For example:

• total weight loss in the first stage 3 kg - duration of the second phase 30 days
• weight loss in the first stage 4.5 kg - duration of the alternation phase 45 days
• weight loss for the first phase of the diet 5.2 kg - the duration of the alternation phase is 52 days

At the second stage, the results of the first phase are fixed and the diet approaches the usual one. The main goal of this phase is to prevent the possible return of the kilograms dropped during the first phase.

The menu of the second phase of the Dukan diet contains all the products from the first phase for a "protein" day and the same products with the addition of vegetables: tomatoes, cucumbers, spinach, green beans, radishes, asparagus, cabbage, celery, eggplant, zucchini, mushrooms, carrots, beets, peppers - for the day according to the menu "vegetables + proteins". Vegetables can be consumed in any quantity and method of preparation - raw, boiled, baked or steamed.

Allowed foods in the Dukan diet in the second phase:

• sure every day add to food 2 tbsp. spoons of oat bran
• necessarily daily drink at least 1.5 liters of plain (still and non-mineralized) water
• all menu items of the "attack" phase
• vegetables without starch
• cheese (fat content less than 6%) - 30 gr.
• fruits (no grapes, cherries and bananas)
• cocoa - 1 tsp
• milk
• starch - 1 tbsp
• gelatin
• cream - 1 tsp
• garlic
• ketchup
• spices, adjika, hot pepper
• vegetable oil for frying (literally 3 drops)
• gherkins
• bread - 2 slices
• white or red wine - 50 g.

Additional products of the second phase must not be mixed as products from the first stage - from them, only two any products can be selected daily. In this case, the products of the first phase, as before, mix randomly.

In the second phase should be excluded:

• cereals
• avocado
• lentils
• peas
• potato
• pasta
• beans
• corn

The third phase of the Dukan diet - "fixing"

During the third phase, the weight achieved in the first two stages is stabilized. The duration of the third phase of the diet is calculated, as well as the duration of the second phase - according to the weight lost during the first stage of the diet (10 days per 1 kg of weight lost in the first stage - 10 days in the third phase of "fixing"). The menu is even closer to the usual.

At the third stage, you need to follow one rule: during the week, one day must be spent on the menu of the first phase (“protein” day)

Allowed foods in the Dr. Dukan diet in the third phase:

• sure every day add 2.5 tbsp. tablespoons of oat bran
• every day is a must you must drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water
• all products of the menu of the first phase
• all vegetables of the second phase menu
• fruits daily (except grapes, bananas and cherries)
• bread 2 slices
• low-fat cheese (40 g)
• you can potatoes, rice, corn, peas, beans, pasta and other starchy foods - 2 times a week.

Twice a week you can eat anything, but only instead of one meal (or instead of breakfast, or lunch, or dinner).

The fourth phase of the Dukan diet - "stabilization"

This phase is no longer directly related to the diet itself - this diet is for life. There are only four simple restrictions to follow:

1. every day it is imperative to drink at least 1.5 liters of ordinary (non-carbonated and non-mineralized) water
2. be sure to add 3 tbsp to food every day. spoons of oat bran
3. daily any amount of protein food, vegetables and fruits, a slice of cheese, two slices of bread, any two foods high in starch
4. any one of the days of the week must be carried out according to the menu from the first phase (“protein” day)

These four simple rules will allow you to keep your weight within certain limits, eating whatever you like for the remaining 6 days of the week.

Benefits of the Dukan Diet

1. The most important plus of the Dukan diet is that lost kilograms do not return. Even returning to a normal diet after a diet does not cause weight gain for an arbitrarily long period of time (only 4 simple rules are required).
2. The effectiveness of the Dukan diet is very high with rates of 3-6 kg per week.
3. Diet restrictions are extremely small, so that it can be carried out at home, at lunchtime at work, and in a cafe and even in a restaurant. Even alcohol is allowed, so you will not be a black sheep when invited to an anniversary or corporate party.
4. The diet is as safe as possible - it does not involve the use of any chemical additives or drugs - every single product is completely natural.
5. There is no restriction on the amount of food consumed (only a small number of diets can boast of this - buckwheat, and).
6. There are no strict restrictions on the time of meals - suitable for those who get up early and those who like to sleep.
7. Weight loss is significant from the very first days of the diet - you are immediately convinced of its high effectiveness. Moreover, the effectiveness does not decrease, even if other diets no longer help you (as in).
8. The diet is very easy to follow - simple rules do not require preliminary calculations of the menu. And a large number of products provide an opportunity to show their culinary talents (this is for those who love to cook and eat).

Cons of the Dukan Diet

1. The diet limits the amount of fat. Discuss with your doctor the possibility of a diet and allowable restrictions. It may be necessary to change the menu with an additional minimum addition of vegetable oils (for example, olive).
2. Like all diets, Dr. Dukan's diet is not completely balanced - therefore, it is necessary to additionally take vitamin and mineral complexes.
3. The first phase of the diet is quite difficult (but its effectiveness during this period is the greatest). During this time, increased fatigue is possible.
4. The diet requires the daily consumption of oat bran. This product is not available everywhere - pre-order with delivery may be required. Of course, in this case, the order will need to be placed in advance, taking into account the time of order preparation and delivery.

The effectiveness of the Dukan diet

Practical results are confirmed by clinical practice. Efficiency in this case refers to the stabilization of the achieved weight after two time intervals: the first from 6 to 12 months and the second from 18 months to 2 years with the results:

• 6 to 12 months - 83.3% weight stabilization
• from 18 months to 2 years - 62.1% weight stabilization

The data confirm the high effectiveness of the diet, because. even 2 years after the diet, 62% of those who went through the observation of the weight remained within the limits achieved during the diet.

The “Attack” phase is rightfully considered the most difficult among all the stages of weight loss using the Dukan method. At this time, you have to part with your favorite foods and completely revise your diet. To cook meals correctly, with benefits for the figure and health, it is best to use special recipes for this phase.

Be sure to plan your menu in advance, a few days in advance, so that there are always products that will be needed for cooking.

Bread for the Attack phase

Bran Bun for "Attack"

In fact, you can eat buns during the Dukan diet, most importantly, cook them correctly.

A set of products that will be required for baking:

Bran - 4 tbsp. l.

Egg - 1 or 2 pcs.

A pinch of baking powder.

Powdered milk (fat content not more than 5%) - 3 tbsp. l.

If you want to make the buns sweet, then you can take 2 sweetener tablets.

Beat the eggs, mix the baking powder, bran and milk powder separately, combine the ingredients and mix thoroughly. Pour the resulting dough into baking molds and remove the oven. Bake the buns for 15 minutes at 180 degrees. If you bake buns not in muffin tins, but like pancakes, then they can be used as the basis for sandwiches.

Bread for the Dukan diet

Properly prepared bread rolls can be used as a base for sandwiches or eaten with other foods.

To make bread you will need:

Bran - 3 tbsp. l.

Fat-free yogurt - 2 tbsp. l.

2 egg whites.

Proteins are whipped to form foam. Yogurt and bran are added to them. Bread is fried in a hot pan without oil. Cooking time averages 3 minutes per side. You can smear soft cheese on ready-made bread, eat them with ham, salted fish or without any additives.

Quick bread in the microwave

Oat bran - 4 tablespoons.

Yogurt with 0% fat content - 2 tablespoons.

Baking powder for dough - a teaspoon.

Two chicken eggs.

All components are mixed with each other. The resulting dough is poured into a form, previously covered with parchment. Utensils must be suitable for use in a microwave oven. Bread baking time is about 10 minutes at a power of 800 watts.

Black bread according to Dukan with cumin

To make bread, you will need products such as:

Wheat bran (3 tablespoons) and oatmeal (6 tablespoons).

Skimmed milk powder - 3 tbsp. l.

Gluten - a tablespoon.

Fast-acting yeast - half a pack.

Two chicken eggs.

Soda - a teaspoon.

Warm water - 5 tbsp. l.

Soft cottage cheese with 0% fat content - 100 g.

Salt and cumin to taste.

Yeast is diluted with water, mixed with eggs and cottage cheese. Then all the remaining components are added there, except for cumin. The resulting dough is covered and cleaned in a warm place. After 1.5 hours, cumin is introduced into it and gently mixed again. Bake bread in the oven at a temperature of 180 degrees for about half an hour. For the convenience of removing the finished product from the mold, it must first be lined with baking paper.

Soup with meatballs

To prepare the soup, you will need the following ingredients:

200 g ground beef.

Two chicken eggs.

Water - 800 ml

Salt, herbs, spices.

Eggs are driven into the minced meat, favorite spices are added to it, after which small balls are formed from the minced meat. The water is brought to a boil and the meatballs are launched into it. Boil them for half an hour. After this time, chopped greens, finely chopped chicken egg are introduced into the soup and boiled for another two minutes, without ceasing to stir.

Chicken soup with poached eggs

Chicken fillet (breast).

Two chicken eggs.

Water - 800 ml

Wine vinegar - a teaspoon.

Spices, herbs, salt.

Boil chicken meat in water with the addition of salt and spices, then chop and send back to the broth. Break an egg into a cup (1 egg in 1 cup). Pour vinegar into the broth and stir it to make a funnel, reduce the fire to a minimum. Eggs are poured into the center of the formed funnel one by one, trying not to disturb the integrity of the yolk. Boil the broth for a couple more minutes. Then, using a slotted spoon, the egg is removed from the broth, laid out in a deep plate, after which soup with chicken meat is poured into it. Decorate the dish with herbs.

Fish soup with salmon

To prepare this hearty soup, you will need the following products:

Salmon (fillet) - 200 g.

Water - 800 ml

Salt, seasoning for fish, herbs.

Salmon fillet spread in a saucepan, pour water and bring to a boil. Then seasoning, salt and pepper are added to the broth. When the fish reaches readiness, the soup is turned off, greens and half a chicken egg are introduced into it before serving, which must be boiled hard-boiled in advance.

Okroshka with chicken on kefir

To prepare okroshka, you will need next set products:

Chicken breast - 1/2.

Low-fat kefir - 2 cups.

Mineral water - 1/2 cup.

Boiled eggs - 2 pcs.

White vinegar - half a teaspoon.

Greens, pepper, salt.

Eggs and breast should be boiled and cut into cubes. Grind the greens and pour all the products with kefir and mineral water. Salt and pepper okroshka to taste. It needs to be chilled before serving.

Soup Tom Yum with seafood for "Attack"

To prepare the soup, you will need the following food set:

0.3 kg of white fish fillet (you can take hake, pollock, cod).

Shrimps - 100 g.

Dried ginger.

Fresh basil.

Seasoning.

Water - 2 liters.

The fish is cut into large pieces and dipped in boiling water for 15 minutes. Then seasonings and spices are introduced into the broth, boiled for another 10 minutes. Shrimps are added last to the soup, and after 5 minutes the gas is turned off. The soup is insisted, before serving it is decorated with basil greens.

Soup a la "Attack" according to Dukan

To prepare soup, you need to stock up on the following products:

Chicken fillet - 500 g.

Water - 2 liters.

One chicken egg.

Salt, spices, parsley and garlic to taste.

Chicken meat is boiled in a saucepan, the remaining components are introduced there, except for the egg. It is beaten separately and added to the boiling soup, while not forgetting to stir.

Tofu Soup by Dukan

To prepare the soup, you will need the following food set:

Onion head.

Three cloves of garlic.

Mussels - 0.2 kg.

Tomato paste - a teaspoon.

Tofu - 0.3 kg.

Chicken egg - 3 pcs.

Cognac - a tablespoon.

Chilli.

Onions and garlic are finely chopped and fried in olive oil, this is done in a saucepan with a thick bottom. Then add tomato paste and chili peppers to the fry. The mixture must be constantly stirred so that it does not burn. Half the broth is poured into the pan, the tomato paste is thoroughly dissolved in it, then the remaining half of the broth is added. When the liquid boils, tofu, salt, cognac and raw chicken eggs(no need to stir the soup). The fire is turned off and the soup is left to brew for 5 minutes. If it was decided to add seafood, then they are added 3 minutes before the end of cooking. When tofu is not at hand, you can cook the soup without it, but in this case you will need not 3 eggs, but 4. One of them is stirred in the broth to make it thicker.

Chicken with rosemary and lemon

Chicken legs, thighs and breast.

3 sprigs of rosemary.

Juice of half a lemon.

The skin and fat are removed from the chicken, placed on foil, sprinkled with lemon juice and spread a sprig of rosemary next to it. Bake the meat in the oven at a temperature of 180 degrees for half an hour.

Chicken nuggets

To prepare the dish, you will need:

Chicken breast - 2 pcs.

Egg - 1 pc.

Bran - 2 tbsp. l.

Bran is mixed with spices and salt. Beat the egg separately. The breast is cut into strips 20 mm thick, dipped in an egg, then rolled in bran and baked in the oven at a temperature of 180 degrees for about 20 minutes.

Chicken muffins

To make muffins, you will need the following products:

Egg (1 piece for 1 muffin).

Chicken breast.

• Onions or green onions.

  Cheese is low fat.

Chicken meat, onion and cheese should be finely chopped, mixed with spices and divided into 4 servings. Spread the cheese-chicken mixture in a muffin baking dish, 1 egg is broken on top (for each muffin). Bake muffins in the oven at 200 degrees for 20 minutes. Served chilled.

Chicken rolls with soft cheese

Chicken breast - 4 pcs.

Soft fat-free cheese - 70 g.

Garlic - 1 clove.

Green onions, spices.

The breast is cut in half in width so that 2 layers are obtained from 1 breast. They are beaten off, spread on top of the filling (cottage cheese, onion, garlic, spices) and form rolls. Bake in the oven for about 25 minutes.

Omelet with smoked salmon

To prepare the dish, you will need:

Chicken egg - 5 pcs.

Smoked salmon - 0.2 kg.

Fat-free yogurt - 2 tbsp. l.

Onion - 1 tbsp. l.

The fish is cut into cubes, eggs, yogurt, onion and dill are mixed separately, then salmon is added to it, mixed. Bake in a silicone mold in the oven at 180 degrees for 40 minutes.

Salmon with mustard baked in the oven

To prepare the dish you need:

Ready mustard - 1 tbsp. l.

Salmon - 1 piece.

Thyme, spices.

The fish is smeared with mustard, rolled in spices and sprinkled with thyme. Bake in the oven for 20 minutes at 200 degrees.

Curd rolls with crab sticks

The cheese is soft.

Nori leaves.

Crab sticks.

Put cheese on the nori, then crab sticks and fold the sheet. The formed "sausages" are cooled in the refrigerator for 20 minutes, after which they are cut into rolls.

Salmon ear with boiled eggs and onions

To prepare the ear, you will need the following grocery set:

Salmon - 0.3 kg.

Green onions - a bunch.

Chicken eggs - 2 pcs.

Salt, pepper, fish soup seasoning, bay leaf.

You can add a few shrimp to the soup, but you can do without them.

The fish is brought to readiness in salted water, cut into small pieces and launched back into the broth. Shrimps are cleaned and also dipped in boiling fish broth. 2 minutes before the end of cooking, finely chopped boiled eggs, herbs and spices are introduced into the soup.

Cottage cheese and fish casserole

To prepare the casserole, you need the following products:

Curd with 0% fat.

Hake fillet - 0.2 kg.

Bulb - 1 pc.

Raw egg white - 2 pcs.

Salt and pepper.

Finely chop the onion, chop the fish with cottage cheese with a blender. Mix the resulting components, put in a multicooker bowl and bake for half an hour.

Cutlets from offal

To prepare cutlets, you will need products such as:

The ventricles, hearts and liver of a chicken. The total volume of offal is 500 g.

Bow head.

Fresh chicken egg.

Pepper and salt.

Hearts, liver and ventricles are boiled and passed through a meat grinder along with an onion head. Salt, pepper and an egg are added to the minced meat, after which cutlets are formed and fried in a dry frying pan with a non-stick coating.

Beef fillet (if desired, you can use turkey or chicken fillet).

Salt, spices.

Olive oil.

In a saline solution (a tablespoon of salt is dissolved in a liter of water), the meat is lowered and cleaned in a cold place for 12 hours. After this time, the meat is removed from the solution, coated with oil, garlic and spices. Bake the fillet in the oven for about 50 minutes.

Chicken cutlets with crab sticks

To prepare cutlets, you will need the following products:

Chicken fillet - 250 g.

Crab sticks - 150 g.

Chicken egg.

Salt and spices.

Chicken meat and crab sticks are passed through a meat grinder, an egg is driven into the resulting minced meat, salted and peppered. Cutlets are formed from minced meat and baked in the oven for 20 minutes at a temperature of 180 degrees.

Turkey in sauce

To prepare the dish, you need the following products:

Turkey (fillet) - 0.2 kg.

Yogurt with 0% fat content - 60 g.

Soy sauce - 15 g.

Pepper, salt, rosemary.

To prepare the dish, you need to cut the meat into thin plates. Separately, prepare the dressing by mixing soy sauce and yogurt. Pour the meat with the resulting sauce, spread it on foil and bake in the oven for an hour at a temperature of 180 degrees.

Veal (tenderloin) - 0.35 kg.

A teaspoon of mustard.

Natural fat-free yogurt - 100 g.

Salt and pepper.

The meat is rubbed with salt and spices, coated with mustard and put in the refrigerator overnight. In the morning, it is poured over with yogurt, wrapped in foil and baked in the oven for at least an hour.

Beef medallions in sweet and sour sauce

To prepare the dish, you need the following products:

Beef - 120 g.

Jelly from red currant berries without added sugar - 50 g.

A teaspoon of mustard.

Dried ginger (root) - half a teaspoon.

Lemon juice - 2 teaspoons.

Sunflower oil - a teaspoon.

Salt and black pepper.

Cut the meat into 2 parts to make two medallions, each weighing 60 g. So that the meat does not deform during cooking, the medallions are tied with a thread. Coat the meat with salt, pepper, mustard and marinate for 15 minutes. After this time, the medallions are fried in a pan.

To prepare the sauce, you need to mix berry jelly with lemon juice and ginger. Bring sauce to desired thickness over heat, then season with salt and pepper.

Threads are removed from the meat, laid out on a plate and poured with sauce.

Salads for the "Attack" phase

Mimosa salad

Canned fish in s / s - 1 can.

Hard cheese (small piece).

Eggs - 3 pcs.

Bulb.

The fish is crushed, kneading it with a fork, and laid out in a salad bowl in the first layer. Sprinkle the fish with chopped onions on top, coat with yogurt. Then comes a layer of grated egg whites and cheese. It is also smeared with yogurt. The last layer of salad is egg yolks, chopped on a fine grater.

Salad with squid according to Ducan "Attack"

Two carcasses of squid (boiled).

Two eggs.

Gherkins - 3 pcs.

Cottage cheese with 0% fat.

Green onions, spices.

Squids are cut into strips, finely chopped gherkins, eggs and onions are added to them. Dress the salad with cottage cheese.

Chicken salad according to Dukan "Tenderness"

To prepare the dish, you will need products such as:

Chicken meat (fillet) - 0.3 kg.

Egg - 2 pcs.

Fat-free yogurt - a tablespoon.

Mustard, green onions and salt to taste.

Chicken meat is boiled, finely chopped, chopped onion is added to it and poured with yogurt, which is pre-mixed with salt and mustard.

Protein salad according to Dukan

To prepare the dish you will need:

Boiled chicken fillet - 200 g.

Shrimp - 0.2 kg.

Boiled eggs - 2 pcs.

Ham with a fat content of not more than 4% - 0.1 kg.

Yogurt with fat content 0% - 6 tbsp. l.

Finely chop the chicken, eggs and ham. Shrimp can not be cut if they are not very large. Dress the salad with yogurt and decorate with dill. You can add onions if you like.

Sauces for "Attack"

Du mayonnaise (recipe for "Attack")

To make mayonnaise you will need:

Raw yolk - 2 pcs.

Soft cottage cheese with 0% fat content - 250 g.

Sugar substitute - 1 tablet.

Olive oil - a tablespoon.

Mustard - a teaspoon.

Lemon juice - a tablespoon.

Sugar substitute, mustard and salt are added to the yolks, everything is beaten with a mixer. The cottage cheese is also introduced there and continue to beat, gradually pouring in the oil. At this stage, the mixture will have a yellow tint. Then lemon juice is added to it and the mass turns white. At the output of the specified set of products, 200 g of mayonnaise will be obtained.

Mustard according to Dukan (recipe with wine)

To prepare the sauce you will need:

Mustard powder - 60 g.

Dry white wine - a glass.

Onion - 1 head.

A clove of garlic.

A teaspoon of salt.

5 drops of Tabasco sauce.

Sweetener.

Boil onion and garlic in wine for 7 minutes. Then the wine is filtered, mustard powder is added to it and whipped with a mixer. Sugar, salt and Tabasco sauce are added to the resulting mixture. Pour the resulting mustard into a saucepan and heat well until it thickens to the desired consistency. Store the sauce in a glass container in the refrigerator.

To prepare the dish, you need the following products:

Fat-free cottage cheese - 0.2 kg.

Egg - 2 pcs.

Sugar substitute.

Bran - 2 tbsp. l.

Salt, vanilla.

The cottage cheese is well kneaded, eggs, sugar substitute and bran, salt and vanillin are added to it. All components are thoroughly mixed with each other. Cheesecakes are made from the mixture and baked in the oven for about 15 minutes at 180 degrees (or fried without oil in a non-stick pan).

coffee dessert

Products that will be required for its preparation:

Fat-free cottage cheese - 0.4 kg.

Coffee - 1 teaspoon.

Sweetener tablet.

All components are mixed in one bowl and the dessert can be considered ready.

Curd blancmange

To prepare it, you will need the following products:

Cottage cheese with 0% fat content - 0.35 kg.

Low fat yogurt - 100 ml

Skimmed milk - 0.5 cups.

Gelatin - 20 g.

Sugar substitute.

Gelatin is poured with warm milk (half of the total volume of milk), left for a quarter of an hour to swell. Cottage cheese is whipped with sugar substitute and yogurt. The rest of the milk is heated and poured into the swollen gelatin-milk mixture. Then whipped cottage cheese with yogurt is added there, poured into molds and put in the refrigerator. When the mixture hardens, it can be eaten. If desired, bran is added to the blancmange.

Oatmeal bran cookies

To make cookies, you will need the following products:

Egg - 1 pc.

Oat bran - 60 g.

Natural yogurt with 0% fat content - 50 ml

Sugar substitute.

The yolk of an egg is mixed with bran, whipped protein is added to the mixture. The mass is laid out in molds and baked in the oven for 25 minutes at 180 degrees.

Oatmeal curd cookies

Soft fat-free cottage cheese - 7 tbsp. l.

Oat bran - 7 tbsp. l.

Chicken egg - 2 pcs.

Baking powder - 1 teaspoon.

Sugar substitute and vanillin to taste.

All components must be mixed with each other and beat with a blender. Spread the mixture on a baking sheet using a spoon. The distance between the cookies should be at least 4 cm, as they will increase in size during baking. Bake the cookies in the oven at 150 degrees until they are golden brown.

coffee jelly

To prepare it you will need:

Milk with 0% fat content - 2 tbsp.

Instant coffee - a teaspoon.

Gelatin - 4 teaspoons.

Boiled warm water - 150 ml

Vanillin, sugar substitute.

Boil milk together with coffee, vanilla and sugar substitute. Separately, gelatin is soaked in warm water and left for 20 minutes to swell. Then it is added to milk with coffee. Pour the mixture into molds and refrigerate to set.

Meringue according to Dukan "Attack" in the oven

To prepare meringue, you will need the following products:

Whites of four eggs.

Sugar substitute.

Proteins need to be beaten well and add a sugar substitute to them, which should be dissolved in advance in a small amount of warm water. The resulting mixture is spread on a baking sheet in the form of a meringue and baked in the oven. Cooking time 15-40 minutes.

protein ice cream

To prepare the dish, you will need the following products:

Chicken egg protein - 2 pcs.

Skimmed milk (powder) - a tablespoon.

Sugar substitute.

Flavoring.

Proteins are whipped into foam, sugar substitute and flavoring are added. Powdered milk is carefully introduced into the resulting mixture and put into the freezer overnight.

Dukan's condensed milk (recipe for "Attack")

To make condensed milk you will need:

Milk, the fat content of which does not exceed 1.5% - 250 ml

Skimmed milk (powder) - 150 g.

Vanillin and sugar substitute to taste.

All components are mixed together and boiled in a water bath for an hour, not forgetting to stir. After cooling, pour the condensed milk into a jar and put it in the refrigerator.

Cheesecake

Beef rolls in the oven

Recipes for phase 2 "Cruise": alternating protein days with vegetables

Moving on to the "Cruise" phase, you need to decide on what scheme will alternate protein days with protein-vegetable days: 1/1, 2/2, 3/3, 4/4 or 5/5. Pierre Dukan recommends sticking to the 3/3 scheme, considering it the most effective for weight loss. If the recipe contains vegetables, then they can be used for protein-vegetable days, and when the recipe only lists protein products so you can cook them any day.

Japanese style fish soup

Lightly salted salmon fillet - 0.25 g;

Wakame (seaweed) - a tablespoon.

Tofu - 100 g.

Miso paste - a tablespoon.

Soy sauce - 3 tablespoons.

Green onion, sesame, pepper, salt.

Algae must be pre-soaked in water (200 ml). Put a pot of 1.3 liters of water on the stove and boil the salmon in it for 5 minutes. Then soy sauce is added there and boiled for about 3 minutes. Chopped onions are mixed with miso paste and added to the soup. Before serving, it is garnished with sesame seeds.

spicy chicken soup

Soup set:

Chicken wings - 500 g.

Ginger root - 50 g.

Soy sauce - 0.5 l.

3 cloves of garlic.

Pepper and salt.

The skin is removed from the wings and boiled until tender, then the bones are removed and the meat is returned back to the broth. 10 minutes before readiness, greens, garlic, ginger are introduced into it.

soup with tuna

Soup set:

Tuna - 500 g,

Onions and leeks - 1 pc.

Bulgarian pepper - 1 pc.

Salt, pepper, bay leaf, chili pepper.

Bell peppers are pre-baked in the oven in foil. It takes about half an hour, after which it is peeled and cut into strips. Onions are cut into half rings, leeks - into rings. Pour 1.5 liters of water into the pan, bring to a boil, add the fish, cut into pieces, and prepared vegetables into it. Then add the spices warmed up in a frying pan. The soup is boiled for no more than 10 minutes, thawed under the lid for another 20 minutes and served.

Mexican Dukan Diet Chicken Soup

Ingredients needed to make soup:

Liver, hearts and ventricles of chickens - 150 g each.

One lemon.

One vegetable each: tomato, onion, sweet pepper.

Salt and ground pepper to taste.

Chicken liver is brought to readiness, 2 times draining the water after boiling, cut into slices. Stomachs and hearts are boiled in a separate pan, the broth is slightly salted. In a frying pan, onions are fried with ready-made offal, but without oil. Add chopped tomato and pepper to them. The entire contents of the pan are introduced into the broth, where the ventricles and hearts were boiled, brought to a boil, salted and boiled for another 5 minutes. Then pour the juice of half a lemon into the soup and keep it on fire for another 3 minutes. Cut the other half of the lemon into slices, put it on a plate and pour over the soup. You can also add bran there.

Dukan Ligurian fish soup with garlic buns

Squid and mussels 250 g each

Pike perch - 500 g.

Tomatoes - 2 pcs.

Tomato paste - 2 tbsp. l.

Celery stalk - 2 pcs.

Lemon, oregano, thyme, basil, parsley and salt to taste.

Three cloves of garlic.

Finely chopped celery, garlic, squid and mussels are fried in a pan. Roasting time - 5 minutes. Tomatoes are twisted in mashed potatoes, introduced together with tomato paste into a pan and stewed. Pike perch is boiled in 2 liters of water, bones are removed, disassembled into small pieces. Then the soup is collected by introducing the fish fillet and the contents of the pan into the fish broth. Boil for a quarter of an hour.

The soup is served with a Dukan bun with cottage cheese and garlic, which are mixed in a separate plate and spread on pastries. The bun can be toasted. Lemon juice and herbs are added to the soup before serving.

Chakhokhbili from chicken

To prepare the dish you will need:

Chicken meat without bones - 1 kg.

Tomatoes or tomato juice - 1 kg or 1 liter.

Cilantro - a bunch.

Head of garlic.

Salt and seasonings to taste.

Chicken rolled in seasonings and baked in the oven. Then the meat is laid out in a pan, poured with tomato juice and stewed for 10 minutes, salted, cilantro is added, kept on fire for another 10 minutes. The dish is ready.

chicken meatballs

Chicken breast - 150 g.

Eggs - 2 pcs.

Oat bran - a tablespoon.

Garlic, salt, herbs to taste.

Chicken meat is scrolled in a meat grinder, mixed with bran, garlic and herbs, salt is added. Meatballs are molded from minced meat, baked in the oven for 30 minutes.

Dumplings according to Dukan (recipe for a hearty lunch)

To prepare them, you will need the following products:

For the dough: egg (2 pcs.), Bran with flour (2 tablespoons), gluten (4 tablespoons), corn starch (4 tablespoons), a teaspoon of salt, casein isolate (4 tablespoons) ), milk not more than 1.5% fat (6 tbsp. L).

For minced meat: turkey meat (0.4 kg), onions (3 pcs.), Salt and pepper to taste.

Knead the dough in a bowl and leave it alone for an hour, covered with a towel. The meat is scrolled with onions through a meat grinder, salt and pepper are added. Then dumplings are made. From the specified set of products, about 60 medium-sized dumplings come out. Boil them in water with the addition of salt for 5 minutes after surfacing.

Fragrant chicken stuffed with vegetables

To prepare the dish, you will need the following food set:

Chicken meat without skin - 2 kilos.

2 tomatoes and 2 onions.

Three eggplants.

Garlic - 2 cloves.

Salt and pepper to taste.

The ribs and back are taken out of the chicken, as well as all other bones. Salt and pepper the chicken from the inside, leave to marinate. Finely chopped vegetables are fried in a frying pan, salted and peppered. Chicken is stuffed with vegetable stew, sewn up, wrapped in baking paper and put in the oven for 40 minutes. The baking temperature should be around 200 degrees.

Zucchini according to Dukan

To prepare the dish you will need:

Three zucchini.

Fat-free cottage cheese - 0.25 kg.

Bryndza not more than 7% fat - 0.15 kg.

One chicken protein and one egg.

A clove of garlic.

Dill and parsley on a tablespoon.

Salt and pepper to taste.

Zucchini is cut into 2 halves, the core is taken out, chopped and salted. Prepare the stuffing for stuffing: cottage cheese, zucchini pulp, cheese, greens and an egg. Spread the minced meat in the prepared halves of the zucchini and bake in the oven at a temperature of 200 degrees for 20 minutes. When the zucchini is large, “glasses” are formed from them and minced meat is put into them.

Eggplant boats with mushrooms

To prepare the dish, you will need the following products:

Two large eggplants.

Onion - 1 pc.

Tomatoes, bell peppers - 2 pcs.

Two cloves of garlic.

Mushrooms - 0.15 kg.

Parsley, cilantro, salt and pepper to taste.

Eggplants are cut in half, the core is removed from them. The boats are salted and baked in the oven for 10 minutes (temperature - 230 degrees).

Separately cut the onion, eggplant pulp, pepper, herbs and garlic. Stew the vegetable mixture in a pan for several minutes, then salt and pepper, bring to readiness. Lastly, finely chopped peeled tomatoes are introduced into the pan and stewed for another 4 minutes. Mushrooms are fried separately, added to vegetable stew at the end of cooking.

Eggplant boats are filled with the resulting minced meat and baked in the oven for 10 minutes at a temperature of 200 degrees. Greens decorate the dish before serving.

Dukan protein roll with squid

To prepare it, you will need the following products:

Boiled squid - 0.6 kg.

Two raw eggs and two boiled eggs.

Cheese with a fat content of not more than 7% - 0.1 kg.

Soft fat-free cottage cheese - 0.1 kg.

Pickled cucumber - 1 pc.

Half a bunch of dill and parsley.

Salt and pepper to taste.

Squids are crushed with a blender, mixed with cheese and seasonings. Add 2 raw eggs to the minced meat and bake the resulting mass on a baking sheet in an even layer. Baking time - 10 minutes, temperature - 200 degrees.

Finely chop the cucumber and herbs, grind the boiled eggs. When the layer of minced squid has cooled down, it is generously smeared with cottage cheese, greens with cucumber are spread on top, then again smeared with cottage cheese and sprinkled with grated eggs. A roll is formed from the layer, wrapped in foil and cooled.

Mackerel according to Dukan with lemon

To prepare the dish, you will need the following set of products:

Two mackerels.

6 slices of lemon.

Salt and pepper to taste.

Mackerel is cleaned from the insides, the head is removed, cuts are made across the spine. The fish is salted and peppered. Lemon slices are inserted into the incisions. Bake the fish in foil in the oven at 180 degrees for 40 minutes.

Salad with beans and Dukan breast

To prepare the dish, you will need the following products:

Chicken meat without bone - 0.25 kg.

Green beans - 500 g.

Bulgarian pepper and onion - 1 pc.

Sunflower oil - 2 tbsp. l.

The dish is seasoned with sauce.

To prepare it, you need ingredients such as:

Balsamic vinegar - 3 tbsp. l.

Hot water - 50 ml

Salt, dried dill and pepper to taste.

The beans are dipped in boiling water for two minutes, then the water is drained. Chicken meat is cut into strips, fried until cooked, onion and pepper are cut into cubes, fried in a pan with the addition of vegetable oil. Mix vegetables, chicken in a separate cup and pour over the sauce.

Salad of crab sticks according to Dukan

To prepare the dish, you will need the following food set:

Fresh cucumber - 1 pc.

Cherry tomatoes - 10 pcs.

Crab sticks - 200 g.

Olives - 4 pcs.

Half a bunch of parsley.

Two cloves of garlic.

All vegetables are cut into cubes, garlic is squeezed through a press, parsley is finely chopped. Cherries are cut in half only. Mix salad ingredients, season with olive oil. Garnish with parsley sprigs before serving.

Vinaigrette according to Ducan (recipe with beans).

To prepare the dish, you will need products such as:

Small beets - 2 pcs.

Onions and carrots - 1 pc.

Sauerkraut - 0.2 kg.

Pickled cucumber - 4 pcs.

Green beans - 0.2 kg.

For dressing use a mixture of olive oil with salt, lemon juice and black pepper.

Carrots, beets and beans are boiled until cooked and cooled, after which they are cut into cubes. Finely chop pickled cucumbers and onions. All salad components are mixed together, sauerkraut is added, seasoned with sauce.

Salad according to Dukan "Cruise" with tuna

To prepare it, you will need the following products:

Celery (root) - 0.156 kg.

Tomatoes - 2 pcs.

Egg - 2 pcs.

Bank of tuna in s / s (canned food).

Green onions, dill, parsley, low-fat yogurt, mustard are added to taste.

Celery root is peeled and rubbed on a coarse grater. Mix with finely chopped eggs, tomatoes and herbs, add fish to the salad. Topped with yoghurt and mustard sauce.

Dukan sandwiches with cottage cheese

To prepare a dish, you need products such as:

Dukan bread.

Fat-free cottage cheese - 0.2 5 kg.

Half a bunch of dill.

One pickle.

The bread is cut into slices, the cucumber is grated, the dill is chopped and mixed with cottage cheese. Spread curd-cucumber mass on bread.

Sauces for Cruise

Sauce "Caesar" according to Dukan

To prepare the sauce, you will need the following set of products:

Chicken egg yolk - 1 pc.

Salted anchovies - 4 pcs.

Garlic - 1 clove.

Balsamic vinegar - half a teaspoon.

Mustard - half a teaspoon.

Lemon juice - half a teaspoon.

Salt and ground black pepper to taste.

Finely chopped anchovies and garlic, passed through a press, are added to a mixture of vinegar and mustard. Beat the yolks with a mixer, pour them into the mustard sauce, add lemon juice, salt and pepper.

Desserts for "Cruise"

To prepare them, you will need the following products:

Fat-free cottage cheese - 0.15 kg.

Starch - 1.5 tablespoons.

A tablespoon of bran.

Egg.

Sugar substitute and vanilla.

Fat-free yogurt.

Mint - 1 sprig.

Lemon juice - a few drops.

All components are mixed. Beat the dough with a blender. Cheesecakes are baked in the oven at a temperature of 180 degrees for half an hour.

To prepare the sauce, you need to mix yogurt with sugar substitute and lemon juice, add mint to it. Ready cheesecakes are served with this dressing.

Granola with yogurt

To prepare the dish, you will need the following products:

Oat bran - 2 tbsp. l.

Sugar substitute in liquid form - 1.5 tbsp. l.

Yogurt natural.

Goji berries, sesame seeds, chia seeds.

The bran is poured into a liquid sugar substitute, heated in the microwave for about a minute, cooled and served with a yogurt dressing. Goji berries or chia seeds (sesame seeds) can be added if desired.

Dukan fritters

To prepare them you will need:

Low-fat cottage cheese - 2 tablespoons.

Egg - 2 pcs.

Sugar substitute.

All components are thoroughly mixed together. Bake pancakes in the microwave for 4 minutes at maximum power. Such pancakes go well with Dukan condensed milk.

Bird's milk according to Dukan (recipe for a delicious cake)

To prepare the cake, you need the following products:

Corn starch - 40 g.

Four chicken eggs.

Zest of one lemon.

Sugar substitute - 10 tablets

Half a teaspoon of soda.

Vanillin can be added if desired.

The crust is easy to prepare. It is necessary to thoroughly mix all the components with each other, pour the resulting dough into a mold and bake in the oven. Baking time - a quarter of an hour, temperature - 180 degrees. The resulting cake must be cut in half lengthwise to make two cakes.

To prepare the cream, you will need the following products:

Fat-free liquid cottage cheese - 500 g.

Powdered sugar substitute - 10 tablets

0.2 l of milk with a fat content of not more than 1.5.

Lemon juice - a tablespoon.

Gelatin - 3 tablespoons.

Gelatin is soaked in warm milk. Separately, the cottage cheese is mixed with a sugar substitute and lemon juice, after which the gelatin-milk mass is added to it and beat well.

To prepare the fondant, you need to take:

Sugar substitute - 2 tablets.

0.1 l of milk with a fat content of not more than 1.5%.

Cocoa in powder form with a fat content of not more than 12% - two teaspoons.

Gelatin - 1.5 tablespoons.

Flavoring.

All components are thoroughly mixed with each other.

The cake is laid out in a mold, the cream is poured on it, put in the freezer for 10 minutes.

Then spread 1 more cake on the cream and pour fudge. Now the cake needs to be put in the refrigerator for several hours (it is kept in the cold for at least 3 hours).

Cheesecake according to Dukan "New York"

To prepare the base for the cheesecake, you will need the following products:

Oat bran - 4 tbsp. l.

Two chicken eggs.

Wheat bran - 2 tablespoons.

Fat-free soft cottage cheese - 3 tbsp. l.

To prepare the dough, you need to mix all the ingredients with each other. Pour the dough into a mold and bake in the oven for about 20 minutes at a temperature of 180 degrees. When the cake is ready, there is no need to take it out of the mold.

To prepare the cheesecake filling, you will need the following products:

Cheese "Philadelphia" with a fat content of not more than 7% - 70 g.

Sugar substitute.

Three chicken eggs.

Soft cottage cheese with 0% fat content - 0.25 kg.

Juice of one lemon - this will need to be added to taste, as well as lemon zest.

Corn starch - 2 tbsp. l.

To prepare the filling, 1 chicken protein is beaten separately into foam, the remaining components are thoroughly mixed together (cheese, cottage cheese, sugar substitute, half lemon juice, starch, 2 whole eggs and 1 yolk), after which protein foam is added to them.

The resulting filling is poured over the cake and put back in the oven for 40 minutes (temperature - 160 degrees). For the third layer, you will need the juice of half a lemon, a sugar substitute and starch (a tablespoon). Heat the cream in the microwave until it becomes thick. When the cheesecake is ready, it is removed from the mold and smeared with the resulting lemon cream.

Yogurt according to Dukan in a slow cooker from Activia

To prepare it you will need:

A liter of milk with a fat content of not more than 1.5%.

Fat-free yogurt Activia - 150 ml

Milk is boiled and cooled to 40 degrees. Pour a small portion of milk into yogurt, mix until smooth. Then the rest of the milk is added to this mass. Pour the resulting mixture into a multicooker and close the lid. Put on heating for 20 minutes, then turn off and leave for another 10 hours (you can overnight). In the morning, remove the resulting yogurt in the refrigerator. You can add any components to it (cocoa, sugar substitute, jam, etc.). You can cook such yogurt in special jars, which often come with a slow cooker, or in a yogurt maker.

Activation can be replaced with sourdough from a pharmacy.

Quick soup with meatballs

Eggplant from the Turkish Sultan Seva of Istanbul

Recipes for Phase 3 "Fixation"

Despite the fact that the body gets used to eating according to the Ducan method, it is sometimes difficult to maintain a diet in psychological terms. Moreover, at the “Consolidation” phase, it is already possible to visually evaluate the result, and it seems that it is not worth following any rules further. However, a breakdown at this time threatens with a set of lost kilograms. To prevent this from happening, you need to cook according to recipes that are designed specifically for the “Consolidation” phase.

Soups for the “Fixation” phase

To prepare the dish, you will need products such as:

Onion head.

Carrots - 0.7 kg.

Three cloves of garlic.

Fennel - 70 g.

Chicken broth - 0.5 l.

Olive oil - 3 tbsp. l.

Milk with a fat content of not more than 1.5% - 0.2 l.

Peeled carrots need to be boiled until softened. Do not add much water to the pan, it should only slightly cover the vegetables. Fennel, onion and garlic are stewed in a frying pan, after which they are added to a pan with carrots and brought to a puree state using a blender. The resulting mixture is salted, pour in milk, chicken broth and bring the soup to a boil.

Azerbaijani soup dovga with bran

0.5 l of kefir with a fat content of not more than 1.5%.

Oat bran - a tablespoon.

Corn starch - a teaspoon.

Add egg, turmeric, cinnamon and salt to taste.

Parsley and dill are taken 50 g each.

In a separate cup, mix the egg, starch and bran, pour them into a saucepan with kefir, mix thoroughly, turn on the fire. Stirring constantly, bring the soup to a boil, pour finely chopped greens into it. Turn off the fire, add turmeric. Sprinkle with cinnamon before serving.

This dish can be consumed both cold and hot. During protein-vegetable days, it is allowed to add cabbage to the soup.

Sunday hodgepodge according to Dukan

To prepare the dish, you will need the following ingredients:

Meat products: beef (0.7 kg), sausages no more than 10% fat (3 pieces), smoked chicken meat (0.3 kg), ham with a fat content of no more than 4% (0.3 kg).

Vegetables: onions and carrots 150 g each, pickled cucumbers - 0.2 kg, capers - 3 tbsp. l.

Dressing: tomato paste - 5 tbsp. l.

Seasonings: to taste, add lemon, ground black pepper, dill, parsley to the hodgepodge.

The beef is boiled until tender, cooled, cut and returned to the broth again. Chicken meat, sausages, ham are fried in a pan (all products are cut into cubes). Then the contents of the pan are spread in the broth with beef. Boil for 5 minutes, add capers to the soup.

Separately, fry carrots, onions and cucumbers with tomato paste, put the vegetables in a saucepan and pour half a glass of cucumber marinade into it. Boil the hodgepodge for another 5 minutes. Add seasoning, salt, herbs, pour in lemon juice. If desired, you can put half a lemon in hot soup and let it brew for a quarter of an hour under the lid. Before serving, the bay leaf must be removed from the broth.

Pumpkin puree soup

To prepare it, you need the following products:

Chicken broth - 1 l.

White wine - 100 g.

Low-fat cream - 100 g.

Vegetables: pumpkin and potatoes 0.3 kg each, garlic (1 clove) and 1 onion.

As a seasoning: pepper, nutmeg - 0.5 teaspoon, salt to taste.

All vegetables are cut into cubes (garlic and onion are cut smaller) and spread in boiling chicken broth. Boil vegetables for 30 minutes after boiling. When they are ready, the soup is brought to a puree state with a blender and wine and cream are introduced into it. Bring the soup back to a boil and simmer for 3 minutes.

Soup with meatballs and vegetables

To prepare the soup you will need the following products:

Minced beef meat - 0.4 kg.

Frozen beans - 0.2 kg.

Frozen cauliflower - 0.3 kg.

Carrots - 1 root vegetable.

Water - 1 liter.

Seasoning for soup "10 vegetables", pepper and salt to taste.

Salt and pepper the minced meat, form meatballs and lower them into boiling water. After 15 minutes, add beans and cabbage, finely chopped carrots, salt and pepper, add seasoning. Boil the soup for another 15 minutes and sprinkle with dill before serving.

Second courses for the “Fixation” phase

Beef in soy sauce

To prepare the dish you will need:

A kilogram of beef (lean part).

Garlic - 2 cloves.

Soy sauce.

The meat is cut into small pieces and fried in oil. When it is covered with a golden crust, water (0.2 l) is added to the pan and stewed until the liquid has completely evaporated. After that, you need to pour the meat with a small amount of soy sauce with chopped garlic. As a side dish, you can use potatoes, rice or other vegetables.

Rustic potatoes

To prepare it you will need:

kilogram of potatoes.

Olive oil - 2 tablespoons.

Seasoning for potatoes and salt.

Potatoes are peeled, cut into large pieces, mixed with butter, salt and seasoning. Spread the potatoes in a heat-resistant form and bake in the oven for half an hour at a temperature of 180 degrees.

Pizza Dukan (recipe in a pan)

To prepare it, you will need the following products:

Two eggs.

Oat bran - 2 tablespoons.

Tomato paste - a tablespoon.

The remaining products are added to taste: milk 1.5% fat, yogurt 0% fat, smoked salmon fillet, onions, cheese 7% fat.

Bran must be passed through a coffee grinder to make flour. Eggs beaten with milk are added to it. Pour the dough into a preheated pan and fry like a regular pancake.

Lubricate it on one side with tomato paste and sour cream, spread salmon, onion on top and sprinkle with cheese.

Chicken kebabs "Tikka"

Chicken meat without bones - 0.4 kg.

A clove of garlic.

Juice of 1 lemon.

Tablespoon of coriander.

One and a half teaspoons of grated ginger root.

Yogurt with 0% fat content - 0.1 l.

To taste add: parsley, dill, lettuce, chili pepper.

To prepare the marinade, you need to mix lemon juice, yogurt, garlic, coriander and pepper passed through a press. Put the chicken meat, cut into small cubes, into the marinade, close with an airtight lid and leave to marinate for 12 hours.

Meat strung on skewers, grilled. With kebabs, you can serve with leaf alata.

Dukan's casserole of cottage cheese and chicken fillet

Cottage cheese with 0% fat content - 0.4 kg.

Four eggs.

Chicken meat without bones - 0.4 kg.

Oat bran - 4 tablespoons.

At the tip of a teaspoon is a baking powder for dough.

Soy sauce is added to taste.

The cottage cheese is passed through a sieve, yolks, bran and soy sauce are added to it, left in a cool place for 15 minutes. After this time, add the baking powder, chicken fillet, cut into small cubes. Beat egg whites until foamy and fold gently into the batter. Bake in a preheated oven for about 40 minutes at a temperature of 180 degrees.

Fish with vegetables according to Dukan

For its preparation, you will need products such as:

Fillet of any white fish - four carcasses.

Vegetables: carrots, sweet red pepper - 1 pc.

Green onions - 2 pcs.

Soy sauce - table bed.

Carrots are grated, peppers are cut into strips, onions are cut into feathers about 6 cm long. Fish is laid out on parchment, covered with vegetables, poured with sauce and pepper. Wrap the fish in parchment. Bake the dish in the oven at 200 degrees for 15 minutes.

Salads for "Fixing"

To prepare it, you will need the following products:

Chicken liver - 0.8 kg.

Pickled cucumbers - 0.35 kg.

Onion - one head.

Fat-free kefir - 0.3 l.

Mustard ready - a teaspoon.

Lemon juice - 2 teaspoons.

Salt, pepper and any herbs are added to taste.

The liver is boiled until cooked, cut into strips. Onions are washed in boiling water to remove bitterness. Cucumbers are cut into cubes. All components are mixed and seasoned with sauce. To prepare it, you need to combine kefir, mustard, lemon juice, herbs. Let the salad cool before serving.

Spanish Tuna Salad by Pierre Dukan

For its preparation, you will need products such as:

Tuna canned in its own juice - 150 g.

Bulgarian pepper - 3 pcs.

One egg.

One clove of garlic.

Pepper cut into strips and bake in the oven, cool, put in a dish. Add tuna, boiled egg and garlic, mashed with a fork, to the pepper. Salt the salad before serving.

Salad with mussels and mushrooms "Duet"

Mushrooms and mussels 0.2 kg each.

Yogurt with 0% fat content - 100 ml

Bow head.

To taste add to the salad: tomatoes, spices, salt, dill, parsley, lettuce.

Fry chopped mushrooms, onions and mussels in a pan, salt, add spices. After 2 minutes, add yogurt and greens to the salad, simmer until fully cooked under a closed lid. Then remove the lid and let all the liquid evaporate. Serve salad with tomatoes and herbs.

Salad with shrimp and salmon, Dukan's recipe:

To prepare the salad, you will need the following products:

50 g of salmon and shrimp.

One egg.

One tomato.

Half sweet pepper.

A teaspoon of wine vinegar.

To taste add to the salad: pickled ginger root, lettuce.

Tomato, pepper and salmon are cut into cubes, the egg is boiled and cut into strips, the salad is torn by hand. The ginger is finely chopped. Mix all the ingredients with boiled shrimp, salt and season with vinegar.

Sauces for "Fixing"

For its preparation you will need:

Chanterelles 0.2 kg.

Milk not more than 1.5% fat - 125 ml

Bouillon cube - 0.5.

Stew mushrooms in a small amount of water with the addition of half a bouillon cube. Starch is dissolved in milk and poured into mushrooms, evaporated until the sauce becomes thick. Add salt and pepper.

Desserts for "Fixing"

Pancho by Dukan (cake)

To prepare a biscuit, you need the following products:

One egg.

Oat bran ground into flour - two tablespoons, and wheat bran - a tablespoon.

A teaspoon of cocoa with a fat content of not more than 12%.

A teaspoon of baking powder for dough.

Sugar substitute is added to taste.

To prepare the cream, you will need products such as:

Soft cottage cheese, lemon zest and juice, sugar substitute and vanillin. All products are added to taste.

The egg is beaten until foam is formed, sugar substitute, bran, baking powder, cocoa are added. Bake the dough in the oven. To prepare the cream, you just need to mix all the ingredients and cool them in the refrigerator. When the biscuit is ready, it is cut into 2 layers, smeared with cream and put in the refrigerator for impregnation.

Dukan egg chocolate pie

For its preparation, you will need products such as:

Three eggs.

10 g of cocoa with a fat content of not more than 12%.

Nutmeg 1/3 teaspoon.

Add a sugar substitute to taste.

Thoroughly mix the yolks, sugar substitute and cocoa. Proteins are whipped until foamy. Mix all ingredients, add nutmeg. Bake in the oven at 180 degrees for 10 minutes.

Dukan chocolate (universal recipe)

To prepare the dessert you will need:

Two teaspoons of 0% fat milk.

Two tablespoons of cocoa 12% fat.

8 teaspoons of milk with a fat content of up to 1.5%.

To taste, add to chocolate, sweetener, flavoring and spices.

Place all ingredients in a microwave-safe dish and mix thoroughly. Put in the microwave and turn it on for 10 seconds. You need to heat the mixture until it becomes thick. Stir the chocolate with a whisk every 10 seconds. It will take a total of about a minute (50-60 seconds) to cook the dish.

Cottage cheese marshmallow according to Dukan

To prepare it, you will need the following products:

Cottage cheese with 0% fat content - 0.25 kg.

Milk with a fat content of 1.5% - 0.2 l.

Tablespoon of gelatin.

Flavoring and sugar substitute to taste.

Gelatin is soaked in milk. After 15-30 minutes, put the milk on the fire and heat it up, but do not bring it to a boil. Sugar substitute and flavor are added to milk. Pour the warmed milk into the curd and whisk thoroughly. Pour into molds and cool. You can serve the dish after half an hour.

Ducan's diet. Chicken breast with different fillings in the oven

Emergency help for sweet tooth - the simplest recipe for sweets a la milk chocolate

Recipes for Phase 4 "Stabilization"

Recipes for the Stabilization phase will need to be prepared for the rest of your life, so they should be taken as a basis. Otherwise, the extra pounds will come back very quickly.

It is necessary to eat properly throughout the week, only twice in 7 days the author of the technique allows you to arrange a "belly holiday". If you cook according to the above recipes, then the weight will not be added, which means that the figure will remain in great shape. It is important to ensure that the menu contains mainly dishes containing protein, but it is best to refuse starchy foods.

Soups for the "Stabilization" phase

Mushroom puree soup according to Dukan with herbs

To prepare the dish, you will need the following food set:

Mushrooms (champignons) - 0.2 kg.

Chicken broth - 0.6 l.

Onion head.

0.3 l of milk with a fat content of not more than 1.5%.

Two stalks of celery.

A pinch of thyme.

Tablespoon of cornstarch.

Salt, ground black pepper, green onions are added to taste.

Stew finely chopped onions, celery and thyme in milk in a thick-walled saucepan. After 5 minutes, mushrooms are added to the vegetables and kept under the lid for another 10 minutes. Then the remaining milk and broth are poured into the pan, the soup is salted and peppered. Cook for 10 more minutes.

Separately, starch is diluted in water and poured into the soup in a thin stream, stirring constantly. Cook the soup for another 10 minutes, until it becomes the desired thickness.

Gazpacho soup according to Dukan from pumpkin and champignons

In order to prepare the dish, you need the following food set:

0.8 kg pumpkin.

0.15 kg of champignons.

Two heads of onions.

Four cloves of garlic.

Liquid cottage cheese with 0% fat content - 150 g.

Chicken broth - 1 l.

Thyme - 10 g.

Salt and pepper are added to the soup to taste.

The peel is removed from the pumpkin, cut into small pieces, put them on a baking sheet along with chopped onions and garlic, salt and add a little water. Bake vegetables in the oven for half an hour at a temperature of 200 degrees.

The champignons are cooked until half cooked.

Vegetables are introduced into a saucepan with mushrooms, thyme is added, boiled for another 15 minutes. Then bring the soup to a puree state in a blender. Cottage cheese is added to the finished dish, salted and peppered, diluted with chicken broth. Served on a plate with toasted Dukan.

Ukrainian green borscht

For its preparation, you will need products such as:

Two liters of water.

0.3 kg of potatoes.

Sorrel - 1 bunch.

Onions and carrots - 1 vegetable each.

Three boiled eggs.

Greens (dill, onion, parsley), pepper and salt to taste.

Bring the water to a boil and dip the potatoes into it, cut into cubes. Grated carrots and chopped onions are fried in a pan. Enter the vegetables in a saucepan to the potatoes, add finely chopped sorrel, salt and pepper. When the sorrel becomes not as bright as at the beginning of cooking, add the rest of the greens to the soup and boil for 10 minutes. Decorate the soup with half a boiled egg.

Salmon and shrimp soup (Dukan-miso recipe)

To prepare the soup, you will need products such as:

Cleaned shrimp and salmon fillet.

• Salt and soy sauce.

  Dill, parsley and green onions.

All products are taken to taste. The fish is placed in boiling water, salted, then shrimps and strips of nigiri are sent there. Immediately remove the pan from the heat, pour in a little soy sauce and add herbs to taste.

Dukan tomato soup with mussels

To prepare the soup you will need the following products:

Four tomatoes.

Carrots and onions - 1 vegetable each.

Bunch of basil.

Dry white wine - 6 tablespoons.

Two cloves of garlic.

Frozen mussels - 0.2 kg.

Onions and carrots are chopped and fried in a pan.

Remove the skin from the tomatoes. Two tomatoes and half a bunch of basil are added to the onions with carrots. Fry for a few more minutes, cool and bring to a puree state with a blender. Transfer the mixture to a saucepan, pour in 2 cups of water and bring to a boil. Then wine is poured into the soup, mussels are introduced.

The remaining tomatoes are cut into strips, finely chopped garlic and basil, added to the soup, boiled for another 10 minutes.

Second courses for the "Stabilization" phase

Stuffed Peppers in a Hurry

For their preparation, you will need products such as:

Red bell pepper - three pieces.

Boiled eggs - 3 pieces.

0.3 kg of cheese.

Du mayonnaise.

Garlic - 3 cloves.

Eggs and cheese are rubbed on a grater, garlic squeezed through a press is added to them, seasoned with mayonnaise. Peppers are stuffed with the resulting mixture and cut into rings. Put in the refrigerator to cool the rings.

Baked champignons

For their preparation, you will need products such as:

10 large mushrooms.

0.15 kg of cheese.

One head of onion.

Two tablespoons of sour cream.

A teaspoon of vegetable oil.

Pepper, herbs and salt.

Onion and mushroom legs are cut, fried in oil, salted and peppered. Add sour cream, cheese and herbs to them, cool the resulting mass. This stuffing is spread in mushroom caps, sprinkled with grated cheese and baked in the oven for 20 minutes.

Ratatouille according to Dukan

For its preparation, you will need products such as:

Tomatoes - 6 pcs.

One zucchini and one bell pepper.

4 cloves of garlic.

Onion head.

Tablespoon of Provence herbs.

Dill and parsley are added to taste.

Two tomatoes, paprika and onion are cut into cubes, fried in a pan. Spread these vegetables in a baking dish at the very bottom. Place the remaining tomatoes and zucchini, cut into circles, on top. Sprinkle vegetables with salt, spices, chopped garlic and herbs. Cover the dish with foil and bake for an hour at a temperature of 180 degrees.

Julien according to Dukan from champignons

To prepare the dish, you will need products such as:

Champignon mushrooms - 500 g.

Onion head.

Cottage cheese with 0% fat content - 0.17 kg.

Corn starch - a tablespoon.

A tablespoon of soy sauce.

Ground porcini mushrooms - a teaspoon.

Salt and pepper are added to taste.

Mushrooms and onions are finely chopped, fry the onion in a pan until it acquires a golden hue. Then champignons are added to it, and when half of the liquid from the mushrooms has evaporated, dry porcini mushrooms, soy sauce and pepper are added. Simmer another 8 minutes. Separately mix starch and cottage cheese, add to the pan. They heat, but do not boil, then turn off the gas.

Salads for "Stabilization"

To prepare the salad, you will need the following products:

Boiled chicken breast - 100 g.

Pickle.

Boiled chicken eggs - 3 pcs.

Boiled carrots.

Boiled potato.

Peas from a jar - 100 g.

Du mayonnaise, salt, pepper, herbs to taste.

All products are cooled, cut and mixed. Salt, pepper, herbs and mayonnaise are added to the salad.

Pickled mussels

For their preparation, you will need products such as:

0.4 kg of mussels.

Olive oil - a teaspoon.

Sugar substitute - a teaspoon.

Bay leaf - 1 pc.

Six cloves of garlic.

Tablespoon of vinegar.

Juice of half a lemon.

A bunch of parsley.

A teaspoon of salt.

Pepper to taste.

All products are mixed, mussels are added to the resulting marinade. Put on fire and bring to a boil, turn off the gas. After cooling, greens are added.

Tuna Salad according to Dukan "Nicoise"

For its preparation, you will need products such as:

One egg.

One bell pepper and one tomato.

A can of canned tuna in its own juice.

Green beans - 100 g.

Half a teaspoon of mustard.

Lemon juice, green onions, black pepper are added to the salad to taste.

Beans and eggs are boiled. Put chopped egg, tomatoes, peppers, tuna on lettuce leaves. To prepare the sauce, you will need to mix tuna juice, lemon juice. Drizzle over salad and sprinkle on top. green onion.

Zucchini rolls with herbs

For their preparation, you need products such as:

Cottage cheese with 0% fat content - 100 g.

Two zucchini.

50 g green onions.

80 g of cheese with a fat content of not more than 7%.

Lemon juice - 3 teaspoons.

Two cloves of garlic.

Dill and ground black pepper are added to the dish to taste.

Zucchini is cut into thin "tongues", boiled in boiling water for 2 minutes. Cheese is mixed with cottage cheese, spices, dill, onion, garlic and lemon juice, cooled zucchini is smeared with this composition and rolled up in the form of rolls. Served cold.

Sauces for "Stabilization"

Greek sauce "Tzatziki" with pickles

To prepare the sauce, you need products such as:

0.3 l of yogurt with 0% fat.

Five gherkins.

A clove of garlic.

A bunch of parsley and dill.

Salt and pepper to taste.

Cucumbers are crushed, garlic is passed through a press, greens are finely cut, all components are combined with each other. Salt and pepper the resulting mixture.

Desserts for "Stabilization"

chocolate roll

For its preparation, you will need products such as:

Egg - 4 pcs.

Baking powder - a teaspoon.

Flour - 100 g.

Honey - 150 g.

Cottage cheese soft fat-free - 200 g.

Cocoa - a tablespoon.

Nuts - 50 g.

Sugar substitute and vanillin.

Proteins are whipped until foamy. The yolks are mixed with honey and vanilla, flour and baking powder are added to them. Then the protein foam is gently injected. Distribute the resulting mass on a baking sheet and bake at a temperature of 180 degrees for a quarter of an hour.

Cottage cheese is beaten with a sugar substitute and cocoa, the cooled roll is greased with this cream, sprinkled with nuts.

Quick Goji Cupcake Recipe

For their preparation, you will need products such as:

Oat bran - two tablespoons.

Wheat bran - a tablespoon.

Fat-free cottage cheese (150 g), yogurt - 3 tablespoons (fat content is also zero).

Half a teaspoon of yeast.

A tablespoon of cocoa with a fat content of 12%.

Goji - 2 tablespoons.

Baking powder - half a teaspoon.

Sugar substitute.

Mix all the ingredients, pour into molds and bake in a microwave oven at high power for 7 minutes.

Candies Dukan chocolate

You will need the following products:

Skimmed milk - 6 tbsp. l.

Liquid milk with a fat content of 1.5% -20 ml

Cocoa with a fat content of 12% - 3 teaspoons.

One egg.

Sugar substitute.

Beat the egg, milk and sugar substitute with a blender. Mix all dry products in a separate bowl and gradually add to the egg mixture, shake thoroughly. Pour into a mold and chill in the freezer, but do not freeze.

Dukan pancakes with corn starch

• 75 ml of milk with a fat content of up to 1.5%.

  Yogurt with a fat content of 0% - 3 tablespoons.

  Starch (corn) - 2 tablespoons.

  A teaspoon of baking powder.

  Powdered milk with 0% fat content - 4 tablespoons.

Mix liquid milk with starch. Add eggs, yogurt and baking powder to the mixture, add milk powder. Fry pancakes in a pan with a little oil.

Cottage cheese casserole in the multicooker "Dukan"

To prepare the dish, you need the following products:

Five eggs.

0.8 kg cottage cheese with 0% fat.

Corn starch - 2 tablespoons.

Sugar substitute - 15 tablets.

Half a teaspoon of baking powder.

Mix cottage cheese with yolks, starch and baking powder. Beat egg whites until foamy, add sugar substitute to them. Combine the two masses, bake in a slow cooker for an hour and a half. Open the multicooker after complete cooling.

Napoleon according to Dukan (quick cake recipe)

To prepare a dessert, you need the following products:

For the cakes: 3 eggs, cornstarch (3 tbsp), sugar substitute (5 tablets) and a pinch of vanilla.

All components must be mixed with a blender and baked from the resulting dough 6 thin pancakes in a pan.

For the cream: dry milk with 0% fat content (3 tablespoons), corn starch (tablespoon), milk with a fat content of 1.5% (0.2 l), sugar substitute (10 tablets).

Mix all the dry ingredients, heat the milk, add the dry mixture to it. Remove to microwave for 20 seconds. Stir the cream until thickened for 2 minutes, cool.

All cakes are smeared with cream, the cake is decorated with berries or kiwi slices.

Chicken liver pie

Dukan Chocolate Sausage Recipe

Education: Diploma of the Russian State Medical University N. I. Pirogov, specialty "Medicine" (2004). Residency at the Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).

There comes a time when those who are looking for a variety of diets for weight loss are disappointed in many weight loss systems, testing for themselves the effectiveness of the next diet in order to get rid of excess weight. In modern dietology, a special place is occupied by the most popular diet of screen stars, created by Pierre Dukan, tested by time and many years of practice. The Dukan Express Diet in four stages of weight loss is recognized worldwide as the number one dietary system. Consider the features famous diet for fast weight loss.

The essence of the Dukan protein diet

What is the popularity of the French diet? The basis of the Dukan weight loss system is a protein diet and a sharp restriction on the intake of carbohydrates and fats. Already in 3-4 days you will feel the effectiveness of a phased weight loss system. Many Hollywood stars have acquired a chiseled figure "Barbie", thanks to a well-coordinated diet for weight loss of the famous diet and exercise. Penelope Cruz, Jennifer Lopez, Prince William's wife own stunning silhouettes after losing weight with the diet of the French doctor Dukan.

If you think that the Dukan diet is the strictest food system, then this is a deep personal delusion. Losing weight, you will not feel the feeling of hunger that always reminds you of your existence. The diet of the French diet includes a lot of "protein" products, and protein, as you know, is the "building material" of every cell in our body. And one more important feature of the Dukan weight loss system: the lost kilograms after applying the diet do not return for several years!

Overweight Calculator

You do not know what weight is optimal for you? The proposed table will help calculate kilograms relative to your age, gender and body weight for weight loss. It is only required to fill in the table, without naming either the name or the surname: everything is confidential. You do not need to do complex calculations in your weight loss diary, the extra pounds calculator will do it for you.

Description of the first stage of the diet - attack

Have you decided to radically change your body weight indicators? Then start the French protein diet. The first stage of rapid weight loss is called "attack". This is a “protein attack” for the body: all cells are saturated with proteins, and energy is spent on the breakdown of fats. Intensive metabolism provides a sharp weight loss in the first 3-10 days. This period of the dietary system lasts depending on the desired result of losing weight: an attack, designed for 3 days, will help to lose up to 7 kg during this time, an attack of 3-5 days - minus 8-15 kg and an attack of up to 10 days - dropping up to 25 kg of excess weight. To speed up the results of the first stage, it is recommended to accompany it with a special one.

The second stage - alternation (cruise)

When the body is “attacked” by a large amount of proteins, we move on to the second stage of the weight loss diet called “alternation” or “cruise”. The essence of the second stage of the diet is the alternation of "protein" and "vegetable" days (after 2-4 days). As a result of the dietary system - lose 1 kg overweight in 7 days. The duration of this weight loss phase depends on the desired effect: the more weight you want to lose, the longer the cruise. In addition to 72 units of protein products, 28 more low-calorie vegetables are added to the diet.

The third stage is consolidation

From the cruise, we gradually return to the usual daily menu before applying the French diet, but this transition is very slow. The stage of fixing the Dukan system allows you to stabilize the weight, maintain the achieved effect of losing weight. The following are introduced into the diet ration 100: pasta, bread, rice, potatoes, fruits (except grapes, bananas), cherries in a small amount. One day a week is protein, that is, the diet consists only of.

Fourth - weight stabilization

The last stage of the diet of the French nutritionist Dukan is called “stabilization” of weight, when the result of what has been achieved is fixed. You don't need to put in a lot of effort for this. It is only necessary (3 tablespoons "with a slide"), do not forget about drinking plenty of water during the entire diet. The good news is that those who are losing weight are switching to good nutrition (we forget about bad habits, overeating), and it is recommended to eat foods high in protein only once a week.

General rules for all stages

Proteins predominate in the Dukan diet for weight loss. According to the founder of the diet, the functioning of the body is unthinkable without proteins. Therefore, weight loss will be possible if protein nutrition lasts several months to stabilize the achieved result. In addition to special recommendations for each stage of the diet, there are general rules. So that the lost kilograms do not return, and the state of health does not worsen, it is important not to forget about such moments with the Dukan dietary system:

• Daily drink a daily minimum of 1.5 liters of water (ordinary drinking or mineral water).
• To avoid constipation from eating protein foods, be sure to include 2-3 tablespoons of oat bran in your diet every day with water.
• To maintain your body during the French diet in excellent condition, it is recommended to use multivitamin preparations without fail.
• Also, during the dietary nutrition system according to Dukan, oxygen starvation of the body is unacceptable, so daily walks and fresh air are necessary for the body.

As the reviews of those who have lost weight show, the results of the diet improve significantly if it is accompanied with the intake of ready-made

Table 72 allowed products according to Dukan

The Dukan Diet for Fast Weight Loss suggests using only 72 units of allowed protein foods in your daily diet. Do you have a doubt whether to eat a certain product if it is not listed in the table of allowed products? Then it is better to refrain from drinking - the body will only thank you with a large weight loss.

	Allowed products according to Dukan
Meat	steak, beef (fillet, tenderloin), roast beef, tongue, dried meat (basturma), escalope, rabbit, kidneys, veal liver, lean pork, chicken, turkey ham.
Fish	dorado, hake, cod, blue whiting, halibut, haddock, flounder, saury, mackerel, sea catfish, herring, mullet, trout, pike, carp, catfish, sturgeon, sprat, sardines, stingray, tuna, salmon, crab meat, crab sticks , caviar.
Seafood	squid, trumpeter, scallops, shrimps, crayfish, lobsters, oysters, mussels, lobsters, octopuses, sea urchins, cuttlefish, crabs.
Bird	chicken, turkey, quail, guinea fowl, chicken liver, ostrich.
Vegetables	beets, asparagus, eggplant, cabbage (white, Brussels sprouts, red, cauliflower, kohlrabi, broccoli), carrots, celery, zucchini, cucumbers, spinach, chicory, green beans, onions, turnips, peppers, sorrel, radish, pumpkin, tomatoes, lettuce, mushrooms, soy.
Dairy	cottage cheese (soft or in grains), processed cheese, cottage cheese, kefir, low-fat milk, yogurt.
Eggs	chicken, quail.

Sample menu for every day

1. protein day ( sample menu diets for the first stage of weight loss):

• 1 breakfast: 100 g lightly salted salmon, omelet from 2 proteins, tea or coffee.
• 2 breakfast: oat bran (2 tablespoons) with yogurt.
• Lunch: steamed veal cutlet, baked chicken, seasoned with garlic, lemon, rosemary.
• Snack: boiled shrimp seasoned with turmeric, pepper.
• Dinner: salmon (steak), seafood, sheep meat, kefir.

1. Protein-vegetable day (for the second stage of weight loss):

• Breakfast: zucchini pancakes with grated carrots, scrambled eggs with green onions, tomatoes, sweet peppers; low fat cottage cheese.
• Second breakfast: yogurt, allowed fruit.
• Lunch: lean fish, steamed, vegetable soup (without potatoes) or stew, tea.
• Snack: fresh vegetable salad, yogurt.
• Dinner: Grilled beef, dill stew, eggplant, tomatoes or sauce.

Dukan Diet Recipes

Dukan's diet for weight loss cannot be considered tough and tasteless: fish, meat and other high-protein foods are perfectly combined with each other, and your culinary imagination will help you cook delicious diet delicacies while losing weight. Including permitted french diet spices for weight loss, simple, healthy and fragrant dishes are prepared from protein ingredients.

• Recipe 1. Diet pancakes from cottage cheese according to Dukan

• cottage cheese mass - 100 g (without sugar);
• egg - 1 pc.;
• low-fat cottage cheese - 2 tbsp. l.;
• sugar substitute - to taste, cinnamon.

Cooking:

1. Blend all ingredients in a blender. Heat a frying pan, put some oil on it and pour some dough.
2. Bake the pancakes covered: fry each side for 2 minutes.
3. Spread the cooled pancakes with soft cottage cheese and fold them into a “cake”.
4. Sprinkle with cinnamon and serve a savory dish to the table.

• Recipe 2. Fragrant pie with chicken and herbs during a diet

• chicken fillet - 300 g;
• egg whites - 4;
• kefir - 150 ml;
• cottage cheese - 300 g;
• spices (garlic, turmeric, red pepper and ginger);
• dried herbs (onions, dill);
• salt - 0.5 tsp.

Cooking:

1. Whisk the egg whites with salt.
2. Pass the cottage cheese, spices through a sieve until smooth.
3. Add half of the fillet to the contents and beat with a blender.
4. Cut the remaining chicken into pieces and mix with curd-kefir mass.
5. At the end, enter the proteins.
6. Pour the dough into a mold and sprinkle with herbs.
7. Bake in the oven on medium heat for 35 minutes.

• Recipe 3. Turkey stew with zucchini for weight loss according to Dukan

• breast fillet - 600-650 g;
• medium zucchini;
• 1 onion;
• half a small carrot;
• dill, rosemary to taste;
• salt.

Cooking:

1. Stew the diced zucchini in a frying pan with a little water under the lid.
2. Cut the fillet and add to the pan.
3. Grate the carrots and also place them with the turkey zucchini.
4. Add salt and seasonings.
5. Simmer until done.

Contraindications

Like any weight loss system developed by specialists, the Dukan diet has its own contraindications to weight loss. Since the body suffers from an excess of digestible proteins, metabolic processes after the end of the diet in a healthy person are getting better, and the body does not particularly suffer. But in people with the inherent following diseases, weight loss French system may cause dangerous consequences.

So, the Dukan diet is unacceptable for weight loss for people suffering from:

• kidney disease;
• hypertension;
• cholelithiasis and cholecystitis;
• intestinal dyskinesia;
• gout;
• atherosclerosis.

It is strictly forbidden to experiment on your body, wanting to lose weight, for those who plan to become a mother, pregnant women and women during lactation. The body during the diet does not receive all the necessary trace elements, there is a sharp deterioration in well-being and health during weight loss. Otherwise, not only the body of the expectant mother will suffer from the use of the famous weight loss system, but there is also a huge risk of abnormal development of the fetus.

The Dukan diet has been one of the most popular diets in the world for many years. For several years, this diet has already been tested by hundreds of thousands of people who want to lose weight, and were satisfied with the results.

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The diet consists of four phases: "Attack", "Alternation" or "Cruise", "Consolidation" and "Stabilization". The duration of the diet depends on how many pounds you want to lose. Phase "Stabilization" lasts as long as possible and becomes a way of life for losing weight. Thanks to the phases "Fixation" and "Stabilization" the weight will be kept at the level you need, and you will not gain the lost kilograms again. The rules to be followed throughout the diet, read below.

The 4 phases of Dr. Dukan's diet

1

Phase 1 of the Dukan Attack Diet. Table

"Attack" - the first phase of the famous Dukan diet, which continues 3 to 10 days, depending on the weight you want to lose. We will tell you which products Do's and Don'ts of Eating During the Attack Phase.

Below is table, which allows you to calculate the weight of the person losing weight and the number of days required to complete this phase. Based on the table, it can be seen that the more weight you need to lose during a diet, the more days this phase will continue.

Weight to be shed	Attack Duration
5 kg	2 days
10 kg	3 days
15 kg	4 days
20 kg	5 days
25 kg	7 days
30 kg	7 days
40 kg	9 days
50 kg	10 days

During the attack you will be able to see good results pretty quickly, which will be an incentive for further weight loss. Lose weight on average per week about 4 kg (from 2 kg to 6 kg). Add to your daily diet 1.5 tablespoons oat bran.

What can you eat during the "Attack":

• Poultry meat without fat and skin (chicken, turkey, quail);
• Low-fat veal, rabbit meat;
• Lean ham;
• Chicken offal (liver, kidneys);
• Veal and beef tongue (front part);
• Fish and seafood (shrimp, mussels, squid);
• Crayfish;
• Chicken eggs (no more than 2 yolks per day, unlimited egg white);
• Crab sticks (no more than 8 pieces per day);
• Fat-free dairy products (milk, kefir, grained and liquid cottage cheese, Tofu soy cheese).

Eat low fat dairy products

Sample menu of the Dukan diet during the "Attack" phase for every day and recipes with photos you will find at this link. And at this link you will find recipes for simple desserts for "Attack".

2

Phase 2 of the Dukan Diet "Alternation" or "Cruise"

This phase continues until the weight begins to suit you, which means that it can last for quite a long time. The amount of oat bran increases to 2 tablespoons per day. During this period, protein days begin to alternate protein and vegetable. That is Day 1 of the diet is purely protein, the second day is protein-vegetable. This helps to make the diet more varied, as well as supply the body with beneficial minerals and substances from vegetables. Scheme of protein and protein-vegetable days may be different. It could be scheme 1/1, 2/2, 3/3, but it should be noted that scheme 1/1- the most forgiving. see the link.

The following vegetables are prohibited on this:

• Corn;
• Potato;
• Peas;
• regular beans;
• Beans, lentils;
• Olives / olives.

Other vegetables you can eat without Borders.

During this phase, you should also not eat:

• avocado;
• pasta;
• cereals.

For this phase see here.

3

3rd phase of the Dukan Diet "Fixation"

During the two previous stages, you have reached the desired weight. Now begins the longest stage of the diet - "Fixation". On the every kilogram lost accounts for 10 days of "fixing". For example, if you lost 15 kg during the first two stages, then the "Consolidation" phase will last 150 days. At this stage you need eat 2.5 tablespoons of oat bran per day. One day a week must stay clean protein. In this phase, the menu expands with many products.

At this stage, it is allowed to eat:

• Pork and bacon;
• lamb;
• Whole grain bread (100 g per day);
• Any one fruit per day (apple, orange, grapefruit, apricot, peach, plum, slice of watermelon or melon, a small bowl of berries). Bananas, grapes, cherries, sweet cherries, figs are still excluded from the menu;
• 40 g of hard cheese with a fat content not exceeding 40%;
• 1 tablespoon of vegetable oil.

You can eat certain types of fruits during the "Fixing" stage

The main difference of the previous stages is the introduction of two unusual meals. You will be able to afford starchy foods, as well as arrange "celebration of the belly". However, these meals should be introduced according to special rules. First, calculate the total number of days in this period. For example, in the first two stages you lost 8 kilograms, then phase "Consolidation" will take you 80 days. Divide the number of days of the phase in half.

1 within first forty days you can afford one serving of starchy foods once a week and 1 time per week arrange for yourself "celebration of the belly", which many call "feast". Feast - one meal, during which you can afford any products from the common table. You can treat yourself to ice cream or desserts, pastries or sweets. However, the amount eaten should not exceed the usual portion sizes.

In the first half of the "Consolidation" phase, arrange for yourself a "Feast of the Belly" once a week

2 During second period of the phase(second forty days) you can arrange 2 "belly feasts" a week and eat 2 servings of starchy meals. However, these dishes should be small. Do not repeat these meals in a row.

• Potatoes (mashed or baked potatoes);
• Buckwheat;
• Pasta;
• Beans, peas, beans and other legumes;
• Lentils.

At this stage, you can afford a few slices of whole grain bread a day.

Do not season these dishes with butter. Instead, prepare dressing of stewed vegetables: tomato and onion.

4

4th phase of the Dukan diet "Stabilization"

At this stage of the diet, you gradually return to your usual lifestyle. However, do not immediately jump on all those foods that you denied yourself during the diet, as the probability of returning excess weight is quite high.

1. Try to introduce new products gradually and little by little. Moderation in food, which has become your wonderful habit while dieting will help you stay slim for years to come.
2. keep eating oat bran 3 tablespoons daily. They should become your constant companion throughout life.
3. One day a week still remains protein. This phase can continue throughout your life. During this period, you will no longer lose excess weight, but with the right approach you will not gain.
4. go on drink enough water per day and exercise.

During the Dukan diet, you must adhere to several rules.

1 Every day you will need to eat a certain amount of oat bran. You can add them to food, for example, to low-fat cottage cheese, yogurt or soup. You can read more about what oat bran is.