Dyukan's Diet

7 September 2025

The wonderful time of nature will soon be awakened.During the warm spring months, I wanted to change into a chubby shirt, wear a tight profile, leave wool pants in the farthest corner of the cabinet, wear short skirts, narrow jeans, and emphasize the slender waist at the top.Of all these lyrics, there is only one problem.Spring needs to be welcomed.Is it possible to lose weight quickly when the snow melts?Of course, you can..

Today, we will talk about one of the fastest and most effective ways to lose weight, Diet Pierre Dukan.Yes, yes, according to the nutritionist's approach, they often show it as Jennifer Lopez, Giselle Bundhen, Kate Midleton and Penelope Cruz.Today, we will reveal to you the scientific work of French masters on how to eat, how to lose weight and maintain form over the years.

History from diet

More than 30 years ago, a neurologist at Pierre Dukan decided to help his friends cope with obesity and develop a protein diet.In just 5 days of the new food system, a friend dropped more than 2 kg, over the next 3 days - 1.5 kg.From this moment on, Dukan began to improve his diet and managed to create a power system that not only can lose weight, but also maintains excellent results.

What is the essence of Dukan diet?

This low-carb diet does not force us to starve or limit the amount of food we consume every day.The only thing you need to lose weight is to rethink your menu to support protein products.

In addition, Dukan's diet should be followed at all stages, and several simple rules should be followed:

Drink 1.5-2 liters of liquid every day.
Exclude fat and mayonnaise from the menu.
Reduce the amount of salt and replace it with various aromatic seasonings.
There are 2-3 tablespoons of oat bran every day.
Live a mobile lifestyle.For example, walk more frequently and climb stairs and exercise.

Dietary Stage

The famous diet consists of four consistent stages.The first two stages will help lose weight and the two final stages – consolidating the results and staying slender for a long time.

In your diet, you must accidentally limit your diet for the first time, leaving the protein product completely on your table:

Low-fat meat: poultry, beef, pork, bacon;
fish and seafood;
Chicken and quail eggs;
Low-fat dairy products;
Cheese tofu.

Stage 1.attack

It all starts with an active struggle with too much weight.Dukan proposed a "attack" hatred kilogram with protein.

The list of products allowed in the diet includes 72 protein locations.If you show a little originality, there is a good chance you can make incredibly delicious dishes about them.The most important thing is to pay attention to the fat content of the product and choose a low-fat position.

Why do nutritionists recommend eating protein products?Everything is very simple.In digestion, the body spends more power, so calories contain protein itself.

The approximate menu of "Attack" that day is as follows:

Breakfast: fried eggs with eggs and milk, tea or coffee;
Lunch: Chicken fillets grilled in the oven, green tea;
Afternoon snacks: shrimp, mussels or other seafood, a slice of cheese;
Dinner: Fish, low-fat kefir.

Usually, in the first stage, people lose 1.5-4 kg.

The duration of the "attack" depends on the number of extra pounds: if the excess weight does not exceed 20 kg, it is enough to perform this phase within 3-5 days.If the excess weight is 20-30 kg, it is best to "attack" with protein for 5-7 days.For those diagnosed with over 30 kg, it is recommended to fix the protein nutrient for 7-10 days.

Stage 2

Many nutritionists call this phase an alternating phase.In the second phase, 28 types of vegetables were added to 72 proteins, and a new flavor appeared in the “Weight Loss” menu.During the "cruise" phase, patients are allowed to eat tomatoes, cucumbers, peppers and other low-content vegetables.You can make a salad with fresh fruit and cook and bake.

As with the first phase, you cannot limit yourself to the quantity of products you allow.It is important to alternate proteins and vegetables (vegetables and proteins) every day.

The approximate "Cruise" menu for the day is as follows:

Breakfast: a pack of low-fat cottage cheese and green tea;
Lunch: Stewed cabbage and low-fat ham;
Afternoon snacks: a leaf salad and vegetables allowed to season with yogurt;
Dinner: Low-fat chopped beef slices baked with vegetables.

The duration of the cruise phase depends to a large extent on the weight of the attack phase: one thousand kilograms are 10 days in the first and second phases.

Stage 3.repair

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

A variety of cereals, breads, rice, pasta consists of hard packaging, vegetable oils, potatoes and of course, all fruits except grapes can be added to the already familiar and beloved allowable menu.Dukan also recommends 2-3 small tablespoons of honey a day.A day of the week should be completely dedicated to protein foods.

The approximate menu of the day for fixed phases is as follows:

Breakfast: cheese casserole, green tea;
Lunch: fish soup, a piece of whole grain bread and bran;
Afternoon snacks: fruit;
Dinner: Vegetable stew, baked low-fat beef.

The merger phase can last between 10 and 30 days, depending on the kilograms the woman manages to drop.

Stage 4.Stablize

The fourth dietary Dukan stage includes three main rules:

One day a week, a specialized protein product is needed.
Eat three tablespoons of oat bran every day;
Leader Mobile Lifestyle: Like stairs to elevators, please walk more.

During the stabilization phase, the approximate menu of the day looks like this:

Breakfast: Oatmeal flour pancakes with cheese cream and strawberries;
Lunch: buckwheat soup with chicken, unheated salad, a few pieces of bread and bran;
Snacks: mung beans, garlic, a piece of cheese and tomato;
Dinner: Grilled fish with lemon, fruit salad.

The duration of phase depends on the desire to maintain body shape and feel better.For many, periods of stability last for a lifetime.

As you can see, an effective diet in Dukan not only reduces weight and feels better, but also masters new, delicious and healthy dishes that can make loved ones happy even after losing weight.It's time to master a few spectacular recipes from the attack phase.

Meatball "milla"

we need to:

Beef mined 7.5% fat - packaged 400g;
Onion - 1 onion;
Wheat spoon or rye bran;
Spices: Dried garlic, black pepper, salt - taste;
skim milk - tasting;
One tablespoon of vegetable oil.

Mix all the above ingredients and form a small pork chop.Lubricate the pan with butter (a little less oil) with a brush, heat and schnitzel on both sides over high heat.

Then place the meat patty in a ceramic shape and pour the milk so that it hides the meat.Stew until cooked.

Spicy sausage

we need to:

Chicken chopped meat 5% fat - Package 400g;
1 onion;
1-2 garlic;
1 egg;
Spices: Acute turmeric, carry, black pepper, dried garlic and salt seasoning.

Mix all ingredients with a blender.Sprinkle the food membrane on the table and place the mixture in it.Twist the film in the form of sausage and tie it tightly to the edges with kitchen lines.Place the fragrant semi-production product in the refrigerator.Get spicy sausage in the movie as needed.

Is it difficult to observe Dukan's diet?

Indeed, just 15 years ago, Dukan's diet would take a lot of time.They will have to look for different varieties of low-fat meat, consider new flavors to avoid "breaking" from carbohydrate hunger.

Luckily, today everyone can use low-fat beef, chicken, turkey and pork in the form of steak, chopped meat, meatballs, screws, trays, gularash, sausage and meat patties.In the meat catalog of various brands, you can see skim-fat meat, and at any stage of the Dukan diet you can create dishes for yourself, which is worse than Buckingham Palace.

Bon Appetit!