The most effective system for weight loss — Dukan diet

Doctor-nutritionist Pierre Dukan developed a diet based on his 40 years of practice, that has gained popularity as bases, and among the celebrities, for example, the duchess of Cambridge, and Jennifer Lopez. Lotto-phase Dukan diet avoid starvation. Each step must be consumed in the menu, valid products, not only help you lose weight, but to maintain the result achieved in the course of the whole life.

Pierre Dukan

The basic rules of Dukan diet

On the basis of Dukan diet establish the following principles:

Daily reduction of calories unnecessary. The doctor claims that the reduction of your daily calories during the observance of a diet gives a result in the short term. Returning to the usual diet reduced the weight immediately, go back. According to Dukan, it must be consumed in its menu, only those products that do not allow to accumulate.

Limit to the number of consumer products is not effective. The Dukan diet is the opposite mono-diet. You can use the menu of 100 permitted foods in any amount, in order to feel satiated throughout the day.

The daily consumption of bran, oats — need. The approval of Pierre Dukan, that the bran of oats help nourish, eliminate toxins and waste from the body. Every day should eat 1.5-3 tablespoons of bran with plenty of water.

Without physical activity cannot do without. Without physical activity with a diet to feet up to the point of, "do Not burn extra pounds", when the weight stops. During exercise the body works in a different way. According to the Dukan diet every day you need to go for long walks, we recommend that you do exercises in the morning, do sports or the gym a couple of times a week, do not use the elevator.

According to the rules of the Dukan diet observe 4 main phases:

The Attack Phase

Dukan diet "Attack" — the first and effective step, which provides strict restrictions on the menu. Its main objective is to burn accumulated body fat. Is done through the use in the menu only protein products with minimum fat content.

The consumption of protein-rich foods for the Dukan diet contributes to the rapid saturation, and the amount of servings of a meal is reduced. On the protein digestion of the body spends more energy than it receives from him, carrying the excess weight goes away in a hurry. It is in the phase of "Attack" Dukan diet is a strong weight loss, which in the opinion of the doctor motivates for further steps.

Before the Dukan diet you need to clearly define the duration of the phase of "Attack". Determined based on the number of pounds: Up to 5 kg = 3 days; Up to 10 kg = 4 days; Up to 15 kg = 5 days; Up to 20 kg = 6 days; Over 30 kg = 7 days.

Dukan Diet

During the observance, "Attack" Dukan diet, it is necessary to respect the following rules:

Included in the menu daily consumption of 1.5 tablespoons of bran, oats, large glass of water. In the case of hypersensitivity, it is possible to replace the bran of the buckwheat. You need to drink at least 1.5 liters of purified water without gas per day. It is recommended that you do exercises in the morning. During the diet will necessarily make walking in the open air not less than 20 minutes per day.

Allowed products

Dukan diet "Attack" — approved products:

  • Lean meats: veal, horse meat, beef meat, pork meat (6% fat), meat of a rabbit;
  • Bird (including duck and goose, eaten without skin): chicken, turkey, quail;
  • Offal: kidneys, liver, tongue, lungs;
  • Ham (4% fat, is used without the skin);
  • Fish in any form: raw, baked, canned, fried, steamed;
  • Fruits of the sea;
  • The quail eggs and chicken: protein in unlimited quantities, the egg yolk is not more than 2 pieces per day;
  • Low-fat or minimal-fat dairy products, and dairy products;
  • The natural, yogurt;
  • Crab sticks (no more than 7 pieces for a meal).

As supplements to the Dukan diet in the phase of "Attack" are allowed:

  • Extra-virgin olive oil, vegetable oil or canola oil, olive oil (1 spoon tablespoon per day);
  • The juice of a lemon;
  • Tomato paste (2 tablespoons per day);
  • Apples, soy sauce, balsamic vinegar;
  • Herbs and spices: cumin, thyme, and rosemary;
  • Onions;
  • The yeast of the dough, gelatine and yeast in the preparation of dishes;
  • Gherkins as a snack (2 pieces per day);
  • Sugar substitutes.

By following the Dukan diet is recommended during the day drink herbal, black and green teas, teas, berries, teas, coffee, but without sugar. The amount of salt consumed should be reduced to a minimum.

The Menu for each day

Dukan diet — menu for each for the Attack phase (before breakfast, lunch, snack, dinner): Monday:

  • The ricotta;
  • Meat loaf with the egg;
  • Yogurt;
  • Boiled chest.


  • Omelet;
  • Rabbit in tomato sauce;
  • Yogurt;
  • Dorado on lemon sauce on the grill.


  • 2 hard-boiled eggs;
  • Beef steak with mustard;
  • Milk;
  • A cocktail of seafood.


  • Cakes of cheese;
  • Trout baked in the oven;
  • Natural Yogurt;
  • Sliced turkey in cream sauce.


  • Ricotta cheese casserole;
  • Ear of sturgeon;
  • Soft-boiled egg;
  • Medallions of veal in tomato sauce.


  • Ham;
  • Chicken soup;
  • Yogurt;
  • Salmon baked in the oven.


  • Omelette with ham;
  • Salted herring;
  • Milk;
  • Chops of beef.

The Phase Of The Alternating

Meatloaf with egg

The Dukan diet for the phase of "Alternation" to achieve the desired result. This is the main stage in losing weight. Its duration is determined the loss of excess weight, that is, when the desired result is achieved, then the phase of "Alternation" according to the Dukan diet is finished. At this point in the menu, in addition to protein products, are introduced, and vegetables rich in fiber.

Eat the allowed vegetables in cream cheese and finished form. However, they are allowed in the menu of the Dukan diet in this phase every day. You need to alternate between only protein days (according to the stage of "Attack") with days and days, when in the menu are permitted, vegetables and herbs.

The alternating protein days with a mixture of the Dukan diet is determined on the basis of the desired loss of excess weight Up to 10 kg = 1/1 Up to 20 kg = 2/2 30 kg and over = 5/5

For the Dukan diet in the phase of "Alternation" it is necessary to increase the daily rate of consumption of the bran of oats-2 tablespoons tablespoons. For health needs, it is possible to replace the bran of wheat or buckwheat, and beverage produced in the water. It increases the consumption of purified water up to 2 liters per day. The physical activity must be even more so. For the Dukan diet you need to take a walk in the open air for at least 30 minutes per day during the phase of "Alternation". Do not forget about morning exercises to accelerate the achievement of the desired weight loss.

That you can, that there are?

What you can eat in the phase of Alternation in the system Dukan:

  • All the protein products, which are valid in the phase of "Attack";
  • All the spices and additives that are included in the menu phase of "Attack";
  • Vegetables: cucumbers, tomatoes, peppers, pumpkin, asparagus, spinach, parsley, lettuce, cabbage, radishes, zucchini, eggplant, leek and onion, celery, green beans, beets, carrots;
  • 1 fruity an apple a day;
  • The mushrooms.

An important nuance phase of "Alternation" the Dukan diet is that are allowed in the first phase, the protein-rich foods can mix arbitrarily, and more choose from only two types per day.

During the phase of "Alternation" for the Dukan diet is necessary to exclude from the menu the following products:

  • Fatty meat and poultry (duck, goose);
  • Fats products, dairy and dairy products;
  • Potatoes, peas, beans, corn, lentils;
  • Avocado, green olives, black olives;
  • Cereals, pasta and baked goods (except 2 slices of rye bread per day);
  • Bakery products, cake, cakes, chocolate;
  • Sugar;
  • Mayonnaise.

Menu for days

The phase of the Alternating — daily menu for the Dukan diet (breakfast, lunch, snack, dinner): Monday:

  • Omelet;
  • Ear of trout;
  • Milk;
  • Rabbit in cream sauce.


  • Eggs, French;
  • Cream of chicken soup;
  • Cucumber, tomato;
  • Beef steak. Cabbage salad.


  • The ricotta cheese. Apple;
  • A cocktail of seafood;
  • Hard-boiled egg;
  • Veal chops.


  • Buckwheat;
  • Tom Yum soup with shrimp;
  • Yogurt;
  • Turkey braised with vegetables.


  • Natural Yogurt;
  • Chicken breast steamed;
  • Ham;
  • Salted salmon.


  • The rolls of slices of cucumber;
  • Soup with meat;
  • Natural Yogurt;
  • Mackerel stuffed with vegetables in the oven.


  • Cakes of cheese;
  • Beef burger;
  • Yogurt;
  • Fish soup.
Wrapped in slices of cucumber

The Fixing Stage

The phase for coupling to the system Dukan is a gradual exit from the diet. The man has continued to lose weight, but not as intense of approximately 400 grams a week. Is calculated, the duration of this phase individually, depending on the kilos of waste, on the basis of the principle per 1 kg of relieved previously, the weight of 10 days of "block". For example, for a person who has lost 6 kg the duration of the phase of "coupling" should be 60 days.

Menu Dukan diet expands in a phase of "Consolidation":

  • Added non-sweet fruit, except bananas, cherries and grapes. But allowed the portion of the daily allowed fruits must not exceed the size of a medium apple.
  • It is possible to introduce in the diet of 6% cheese.
  • Twice a week you can eat in the menu of potatoes, rice, pasta, peas, beans, and legumes.
  • In this phase of the Dukan diet increases the daily requirement of bran, oats up to 3 tablespoons. The purified water without gas worth drinking at least 1.5-2 liters per day.

It is necessary to observe the physical activity, what to do with the office or the gym, do long walks from 30 to 60 minutes per day.

Feature the phase "Fix" the Dukan diet are the so-called "parties". This meal, when allowed to eat everything the heart and stomach of everything. You meet once a week and only for a meal, for example, at lunch. Also for the Dukan diet necessarily should be done once a week fasting day of protein. That is consumed in the menu only protein foods, according to the stage of "Attack".

The list of recommended products

Approved products for the Dukan diet in phase of anchor:

  • All the protein products, that are allowed in the phase of "Attack";
  • All the vegetables, additives and spices, which are valid in the phase of "consolidation";
  • Sweet and sour-sweet fruits: oranges, tangerines, grapefruits, apples, kiwi, pears;
  • Forest fruits: melon and watermelon not more than 400 grams per day;
  • Rice, potatoes, corn, beans, peas, pasta, food based on starches, 2 times a week;
  • Cheese 6% fat, not more than 40 g per day;
  • Honey — 3 teaspoons a day;
  • 2 slices of bread.

Detailed Menu

Dukan diet menu during the Fixing phase, (breakfast, lunch, snack, dinner): Monday:

  • Oatmeal with honey;
  • Chicken soup with noodles;
  • Orange;
  • The French meat. Salad "Vitamin".


  • Omelette with ham and cheese;
  • Soup with meat;
  • Mandarin, kiwi fruit;
  • Pilaf with beef. Cucumbers, tomatoes, peppers.


  • Cakes of cheese;
  • Paella with seafood;
  • Apple;
  • Stuffed turkey with prunes in the oven.


  • Ricotta with honey;
  • Meat salsola;
  • Cucumber, spinach;
  • Mashed potatoes. Chicken liver. Carrot salad.


  • 2 hard-boiled eggs;
  • "Pir" -eat what you want according to the Dukan diet;
  • Yogurt;
  • Soup "Tom Yam" with seafood.


  • Natural Yogurt;
  • Fruits of the sea;
  • Yogurt;
  • Beef chops.


  • Ricotta cheese casserole;
  • Ear of sturgeon;
  • Grapefruit;
  • Pasta with cheese and ham. The green.

The Stabilisation Phase

The Stabilisation phase of the Dukan diet is one of the rules of dietary behavior, that it is necessary to adhere throughout life to maintain the achieved weight loss and not weight gain later.

For the Dukan diet you need to stick to the main 4 principles in the phase of "Stabilization":

  • Eat 3 tablespoons of bran, oatmeal, and drink at least 1.5-2 litre of soda water per day;
  • Pay particular attention to the physical activity: avoid lifts, take walks daily not less than 30 minutes, do exercises in the morning, do fitness;
  • Once a week to organize protein fasting day according to the stage of "Attack";
  • Include in your daily diet all products or eating according to the phase of "Consolidation". The fruit is preferable to use the menu in the early afternoon.

For Dukan diet phase "Stabilization" — this is not a limit but a way of life. Don't worry about holidays, when you want to enjoy the culinary delights, because in this day you can afford to "party". The day after the "celebration of the stomach" must necessarily organize proteins "Attack" to avoid weight gain.

Allowed and forbidden products

Approved products according to the system of Dukan in the Stabilization phase:

  • Lean meats (beef, veal, horse meat, pork meat 6%, rabbit);
  • Meat of poultry: chicken, turkey (without the skin);
  • All the varieties of fish in all variations of cooking;
  • Low-fat dairy products, and dairy products;
  • Fruits of the sea;
  • By-products;
  • Lean ham without the skin;
  • Chicken and quail eggs;
  • All the vegetables (potatoes and legumes consumed in the menu are not more than 2 times a week);
  • Fruit (except cherries, bananas and grapes) consume preferably in the early afternoon;
  • Honey, 3 teaspoons a day;
  • Bread (2 slices per day), the dough;
  • Lemon, the juice of a lemon;
  • Cocoa;
  • Mushrooms;
  • Ketchup, tomato sauce (2 tablespoons per day), adjika;
  • Spices and additives (parsley, coriander, ginger, cumin, pepper);
  • The gelatine, yeast paste, yeast of beer;
  • Vegetable, extra virgin olive oil;
  • Tea, coffee, infusions and decoctions of herbs without sugar.
Norwegian soup with smoked salmon


The Menu for the Stabilisation phase of the Dukan diet (breakfast, lunch, snack, dinner): Monday:

  • Ricotta cheese pudding;
  • Norwegian soup with smoked salmon;
  • Grapefruit;
  • Vegetable stew with turkey.


  • Omelet. Mandarin;
  • Brine. Cod liver oil;
  • Yogurt;
  • Mashed potatoes. Salted herring. Cabbage salad.


  • Porridge of rice with milk;
  • Mixture of choice of meat;
  • Ham;
  • Stuffed with fish. Salad of fresh vegetables.


  • The soft-boiled egg. Pear-shaped;
  • Ear team the fish;
  • Yogurt;
  • Beef steak with mustard.


  • Muesli. Orange;
  • Hash. Fillets of hake;
  • Yogurt;
  • Spaghetti with bolognese sauce.


  • Oatmeal. Apple;
  • "Pir" -eat what you want according to the Dukan diet;
  • Ham;
  • Vinaigrette. Fillet of cod.


  • Cakes of cheese;
  • Soup with meat;
  • Grapefruit;
  • Chicken breast. Green beans in cream sauce.