Dyukan diet

7 September 2025

Very soon there will come a wonderful moment when awakening of nature.In the warm spring months, I want to change a plump jacket with an elegant coat with a strict silhouette, leave wool pants in the corner farthest from the cabinet and put short skirts, narrow jeans and emphasize the thin waist of the blouses.And in all these lyrics there is only one problem.Spring needs to be received Slim.Is it possible to lose weight quickly when snow melts?Of course, you can..

Today we will talk about one of the fastest and fastest way to lose weight, the Pierre Dukan diet.Yes, it is according to the method of this nutritionist who regularly reaches the form of Jennifer López, Giselle Bundhen, Kate Midleton and Penelope Cruz.And today we will reveal the scientific work of the French teacher on how to eat, what to lose weight and maintain a shape for many years.

Of the history of the diet

More than 30 years ago, a Professor Pierre Dukan neurologist decided to help his friend deal with obesity and developed a protein diet.In just 5 days of the new food regime, a friend fell more than 2 kilograms and in the next 3 days - 1.5 kilos.From this moment, Dukan began to improve a diet and managed to create an energy system that is effective not only to lose weight, but also to preserve excellent results.

What is the essence of Ducan's diet?

This low carbohydrate diet does not force us to starve and does not impose restrictions on the amount of food consumed daily.The only thing that requires weight loss is to reconsider its menu in favor of protein products.

In addition, subject to Ducan's diet at all stages, several simple rules must be followed:

Drink 1.5-2 liters of liquid daily.
Exclude the fat and mayonnaise from the menu.
Reduce the amount of salt, replacing it with a variety of aromatic condiments.
Every day there are 2-3 tablespoons of oat bran.
Direct a mobile lifestyle.For example, walk more frequently, climb the stairs on foot and exercise.

Diet stages

The famous diet includes four consistent stages.The first two phases will help reduce the weight and two final phases: consolidate the result and continue to be thin for a long time.

Subject to the diet, the first time you will have to unexpectedly limit your diet, leaving exclusively protein products on your table:

Low fat meat: poultry, beef, pork, bacon;
fish and shellfish;
Chicken and quail eggs;
low fat products;
The cheese tofu.

Stage 1. Attack

It all starts with an active struggle with excess weight.Dukan offers to "attack" the kilograms hated kilograms with proteins.

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

Why does the nutritionist recommend consuming protein products?Everything is simple.In its digestion, the body spends more strength and, consequently, calories, which are contained in the proteins themselves.

The approximate "attack" menu for the day seems the following:

Breakfast: Egg and milk tortilla, tea or coffee;
Lunch: chicken fillet baked in the oven, green tea;
Jocadura of the afternoon: shrimp, mussels or other shellfish, a portion of cheese;
Dinner: fish, low fat.

As a general rule, in the first stage, people lose weight in 1.5-4 kilograms.

The duration of the "attack" depends on the number of kilos of more: if the excess weight does not exceed 20 kg, it is sufficient to carry out this phase within 3-5 days.If the excess weight is 20-30 kg, it is better to "attack" with proteins for 5-7 days.And for those who have more than 30 additional kilograms diagnosed, it is recommended to adhere to protein nutrition for 7-10 days.

Stage 2. Cruise

Many nutritionists call this phase a stage of alternation.In the second stage, 28 types of vegetables are added to 72 proteins, and new flavor notes appear in the weight losing menu.In the "cruise" phase, the patient can eat tomatoes, cucumbers, peppers and other low heat vegetables.You can make salads with fresh fruits, as well as cook and bake them.

As in the first phase, it cannot be limited in the amount of products allowed.It is important every day to alternate proteins and vegetables (protein vegetables).

The approximate "cruise" menu is seen as follows:

Breakfast: a low fatty cottage pack with green tea;
Lunch: Guisado cabbage with low fat;
Afternoon Socie: a salad of sheets and vegetables allowed seasoned with yogurt;
Dinner: Beefstek chopped with low fat baked with vegetables.

The duration of the cruise phase depends largely on the weight lost in the attack stage: a lower kilogram is 10 days of the second phase in the first period.

Stage 3. Fixing

In this phase, losing weight must gradually return to the usual diet.

A variety of cereals, bread, rice, pasta made of hard vortes, vegetable oils, potatoes and, of course, all fruits, except grapes, can be added to a permitted menu already familiar and dear.Ducan also recommends 2-3 small spoons of honey.One day a week, it must be completely dedicated to protein food.

The approximate menu for the day in the fixing stage is seen as follows:

Breakfast: cottage casserole, green tea;
Lunch: fish soup, a piece of whole bread with bran;
Jocura of the afternoon: fruits;
Dinner: stewed vegetables, baked loss meat.

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

Stage 4. Stabilization

The fourth, the Ducan diet phase, includes three main rules:

One day a week, it must be dedicated to "attack" and only protein products;
Eat three tablespoons of oat bran every day;
Direct a mobile lifestyle: to prefer the elevators of the stairs, walk more on foot.

The approximate menu for the day in the stabilization phase is seen as follows:

Breakfast: oatmeal pancakes with cottage cheese and strawberries;
Lunch: Sarraceno wheat soup with chicken, salad without fuel replenishment, several pieces of bread with bran;
Split: Green beans with garlic, a piece of cheese and tomato;
Dinner: baked fish with lemon, fruit salad.

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

As you can see, Ducan's effective diet will not only lose weight and feel better, but also master new, tasty and healthy dishes, which even after losing weight can delight loved ones.It is time to master a couple of spectacular recipes for the attack phase.

Cutlets "Milla"

Need:

Meat mining 7.5% fat - 400 grams packaging;
Onions - 1 onion;
Wheat spoon or rye bran;
Spices: dry garlic, black pepper, salt - to taste;
Skim milk - to taste;
A tablespoon of vegetable oil.

Mix all the previous ingredients and form small chops.Lubricate the pan with a butter brush (take very little oil), hot and fry the chops in the minute of each side over high heat.

Then place the chops in the form of ceramics with a cape and pour milk to hide the meat.Stole until cooking.

Spicy sausages

Need:

5% fat chicken meat - 400 grams packaging;
1 onion;
1-2 garlic cloves;
1 egg;
Spices: acute turmeric, transport, black pepper, dry garlic and salt to taste.

Mix all ingredients with a blender.Extend the food movie on the table, place the mixture on it.Turn the sausage -shaped movies and firmly stick the edges with a thread of the kitchen.Put a semi -fragant product in the freezer.Obtain and cook spicy sausages in the movie as necessary.

Is it difficult to observe Ducan's diet?

In fact, only 15 years ago, Ducan's diet would have taken a long time from women.They would have to look for low meat in different varieties, think of new tastes not to "break" carbohydrate hunger.

Fortunately, today, beef, chicken, turkey and low pork in the form of fillets, minced meat, meatballs, screws, tray, jouulah, sausages and chops are available for everyone.In the catalog of several brands, you can see the skim meat and in any phase of Dukan's diet you can create a dish for you, not worse than in the Buckingham Palace.

Enjoy!