The most effective system to lose weight — the Dukan diet

Dietician Pierre Dukan developed a diet for weight loss, based on his 40 years of practice, which became popular among the masses and among the celebrities like the Duchess of Cambridge and Jennifer Lopez. Multi-phase Dukan diet avoids starvation. At every stage should be used in the menu of acceptable foods, contributing not only weight loss but also to maintain the results achieved throughout life.

Pierre Dukan

The basic rules of Dukan diet

To based diet following principles:

The decrease in daily calorie useless. The doctor says that reducing daily calories while dieting gives short-term results. Returning to a normal diet weight immediately get back. According to Dukan, should be used in a menu of only those products, which do not allow to accumulate.

It restricts the amount of food consumed is not effective. The Dukan diet is the opposite of mono-diet. Allowed use of menu 100 allowed foods in any quantity to feel full during the day.

Daily consumption of oat bran is a necessity. Approval of Pierre Dukan, oat bran that allow you to quickly get eliminate toxins and toxins from the body. Every day should eat 1.5-3 tablespoons of bran, drinking plenty of water.

Without exercise is not enough. Without physical activity with the diet you can reach the point of "Not burning weight" is when the weight stops. During exercise the body works differently. According to Dukan diet daily you need to make long walks, it is desirable to do morning exercises, play sports or fitness several times a week, do not use the Elevator.

According to the rules of diet you should follow 4 main stages:

Phase Attack

The Dukan diet "Attack" — the very first and effective phase, providing for strict limitations on the menu. Its main objective is the burning of accumulated body fat. By use of the menu only protein foods with minimal fat content.

Consumption of protein foods for Dukan diet promotes rapid saturation, and therefore, the volume of portions of one meal to decline. To digest protein, the body spends more energy than it receives from it, causing excess weight quickly goes away. It is at the stage of "Attack" Dukan diet there are drastic weight loss, what is the opinion of the doctor motivates for further stages.

Before you diet Dukan should clearly define the duration of the phase "Attack". It is determined based on the number of extra 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; more than 30 kg = 7 days.

The Dukan Diet

During the observance of the "Attack" Dukan diet you must adhere to the following rules:

To include in your daily menu, eat 1.5 tablespoons of oat bran, drinking plenty of water. If you are hypersensitive you can replace bran with buckwheat. You should drink at least 1.5 liters of purified water per day. It is recommended to do morning exercises. During the diet, be sure to go Hiking in the fresh air for at least 20 minutes a day.

Permitted foods

The Dukan diet "Attack" — allowed products:

  • Lean meat: veal, horse meat, beef, pork (6% fat), rabbit;
  • Poultry (except duck and goose, eaten without skin): chicken, Turkey, quail;
  • Offal: kidney, liver, tongue, lungs;
  • Ham (4% fat, consumed without the skin);
  • Fish in any form: raw, baked, canned, fried, steamed;
  • Seafood;
  • Quail eggs and chicken: protein in unlimited quantities, the yolk is not more than 2 PCs per day;
  • Low-fat or minimal-fat milk and milk products;
  • Natural yoghurts;
  • Crab sticks (no more than 7 units per meal).

As additives for the Dukan diet in phase "Attack" - long

  • Olive, vegetable or canola oil (1 tbs. per day);
  • Lemon juice;
  • Tomato paste (2 tablespoons daily);
  • Apple, soy, balsamic vinegar;
  • Herbs and spices: cumin, thyme, rosemary;
  • Onions;
  • The baking powder, gelatin and yeast when cooking;
  • Gherkins as an appetizer (2 pieces per day);
  • The sugar substitutes.

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

The menu for each day

The Dukan diet — menu for each for the phase of Attack (Breakfast, lunch, snack, dinner): Monday:

  • Cheese;
  • Meatloaf with egg;
  • Yogurt;
  • Boiled chicken breast.


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


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


  • Cheesecakes;
  • Trout baked in the oven;
  • Natural yogurt;
  • Braised Turkey in a creamy sauce.


  • Cottage cheese casserole;
  • Ear of sturgeon;
  • The soft-boiled egg;
  • Medallions of veal in tomato sauce.


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


  • Omelette with ham;
  • Salted herring;
  • Milk;
  • Beef steaks.

Phase Alternation

Meatloaf with egg

For Dukan diet phase "Alternation" achieved the desired result. This is the main stage in losing weight. Its duration is determined by the weight loss, ie when the desired result is achieved, then the phase of "Alternation" according to the Dukan diet is completed. At this stage in the menu, in addition to protein products, introduced vegetables and herbs rich in fiber.

Allowed to consume vegetables can be as raw and in finished form. However, they are allowed in the menu for the Dukan diet at this stage, not every day. Should be alternated solely protein days (according to the phase of "Attack") with the days when the menu allowed vegetables and herbs.

Alternating protein days with mixed the Dukan diet is determined based on the desired loss of excess weight: up To 10 kg = 1/1 To 20 kg = 2/2 30 kg and more = 5/5

On the Dukan diet in the phase of "Alternation" it is necessary to increase the daily intake of oat bran to 2 tablespoons. According to individual indications can be replaced by wheat bran or buckwheat boiled in water. Increasing use of purified water to 2 liters a day. Exercise also needs to be more. On the Dukan diet you need to take a walk in the fresh air for at least 30 minutes per day during the phase of "Alternation". Don't forget about morning exercises to accomplish the desired result of weight loss.

That is possible, what not to eat?

What can I eat on phase Alternation system is quite complicated:

  • All protein foods allowed in phase "Attack";
  • All the spices and additives that are included in the menu of the phase "Attack";
  • Vegetables and herbs: cucumbers, tomatoes, Bulgarian pepper, pumpkin, asparagus, spinach, parsley, lettuce, cabbage, radish, zucchini, eggplant, leek and onion, celery, green beans, beets, carrots;
  • 1 unsweetened Apple a day;
  • Mushrooms.

An important nuance of the phase Alternation of the diet Ducane is that allowed in the first phase, the protein products can be mixed arbitrarily, and additional to choose only two per day.

Phase "Alternation" for the Dukan diet should be deleted from the menu the following products:

  • Fatty meat and poultry (duck, goose);
  • Fat milk and dairy products;
  • Potatoes, peas, beans, corn, lentils;
  • Avocado, black olives;
  • Cereals, pasta and bakery products (with the exception of 2 slices of rye bread per day);
  • Pastries, sweet desserts, chocolate;
  • Sugar;
  • Mayonnaise.

Menu for days

Phase Alternation menu by days on the Dukan diet (Breakfast, lunch, snack, dinner): Monday:

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


  • Scrambled eggs in French;
  • Cream of chicken soup;
  • Cucumber, tomato;
  • The beef steak. The white cabbage salad.


  • Cheese. Apple;
  • Seafood cocktail;
  • Hard-boiled egg;
  • Veal chops.


  • Buckwheat;
  • Soup "Tom Yam" with shrimp;
  • Yogurt;
  • Turkey, stewed with vegetables.


  • Natural yogurt;
  • Chicken breast for a couple;
  • Ham;
  • Light-salted salmon.


  • Cucumber rolls;
  • Borsch with meat;
  • Natural yogurt;
  • Mackerel stuffed with vegetables in the oven.


  • Cheesecakes;
  • Beef burgers;
  • Yogurt;
  • The fish soup.
Cucumber rolls

Phase Of Consolidation

Phase of Consolidation on the Dukan system is a gradual exit from the diet. This person continues to lose weight, but not as intense of approximately 400 grams in a week. Calculated the length of this phase individually, depending on of weight loss, on the basis of 1 kg dropped earlier weight 10 days "Fixing". For example, for a person who lost 6 kg the duration of the stage of "Consolidation" should be 60 days.

Menu Dukan diet expanding in the phase of "Consolidation":

  • Added sweet fruits, except bananas, cherries and grapes. But the allowable daily dose of fruits allowed should not exceed the size of an average Apple.
  • Allowed to enter into the diet of 6% cheese.
  • Twice a week you can eat menu, potatoes, rice, pasta, peas, beans and legumes.
  • At this stage of Dukan diet increased daily intake of oat bran to 3 tablespoons. Purified water should be drinking at least 1.5-2 liters per day.

It is necessary to observe physical activity, workout or fitness, to take long walks from 30 to 60 minutes a day.

Feature phase "fixing" the Dukan diet are so-called "peers". These are the meals when allowed to eat absolutely anything your heart and stomach desires. They are held once a week and only for one meal, for example lunch. Also on the Dukan diet necessarily should be carried out once a week fasting day protein. That is to use the menu only protein foods according to the phase of "Attack".

A list of recommended products

Allowed foods for the Dukan diet phase consolidation:

  • All protein foods allowed in the phase of "Attack";
  • All vegetables, supplements and spices that are valid in the phase of "consolidation";
  • Sour and sour-sweet fruits: oranges, tangerines, grapefruits, apples, kiwi, pears;
  • Fruits: melon and watermelon not more than 400 g per day;
  • Rice, potatoes, corn, beans, peas, pasta, starchy foods 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

The Dukan diet menu phase of Consolidation (Breakfast, lunch, snack, dinner): Monday:

  • Oatmeal with honey;
  • Chicken noodle soup;
  • Orange;
  • Meat in French. Salad "Vitamin".


  • Omelette with ham and cheese;
  • Borsch with meat;
  • Tangerine, kiwi fruit;
  • Pilaf with beef. Cucumbers, tomatoes, Bulgarian pepper.


  • Cheesecakes;
  • Paella with seafood;
  • Apple;
  • A Turkey stuffed with prunes in the oven.


  • Cottage cheese with honey;
  • Beef stew;
  • Cucumber, spinach;
  • Mashed potatoes. Chicken liver. The carrot salad.


  • 2 hard-boiled eggs;
  • "Feast" -eat anything we want according to the Dukan diet;
  • Yogurt;
  • Soup "Tom Yam" with seafood.


  • Natural yogurt;
  • Seafood;
  • Yogurt;
  • Beef chops.


  • Cottage cheese casserole;
  • Soup of sturgeon;
  • Grapefruit;
  • Pasta with cheese and ham. Greens.

The Stabilization Phase

The Stabilization phase of Dukan diet — these are the rules of food conduct which you must adhere throughout life to maintain the achieved result of weight loss and not gain weight in the future.

On the Dukan diet you should stick to the basic 4 principles in the phase of "Stabilization":

  • Eat 3 tablespoons of oat bran and drink at least 1.5-2 litres of non-carbonated water a day;
  • Pay special attention to your physical activity: avoid elevators, take daily walks of at least 30 minutes to do morning exercises, fitness;
  • Once a week to organize protein fasting day according to the phase of "Attack";
  • To include in your daily diet all food or to eat according to the phase of "Consolidation." Fruit desirable to use the menu in the morning.

For Dukan diet phase "Stabilization" — this is not a limitation, but a way of life. Do not worry about holidays, when you want to enjoy culinary delights, because in this day you can afford a "feast". The next day after the "feast of the abdomen" should definitely arrange a protein "Attack" in order to avoid weight gain.

Permitted and prohibited products

Allowed foods for the Dukan system the Stabilization phase:

  • Lean meats (beef, veal, horse meat, pork 6%, rabbit);
  • Poultry: chicken, Turkey (without skin);
  • All varieties of fish in all variations of cooking;
  • Low-fat dairy and dairy products;
  • Seafood;
  • By-products;
  • Lean ham without the skin;
  • Chicken and quail eggs;
  • All the vegetables (potato and legumes to use in a menu not more than 2 times a week);
  • Fruits (except cherries, bananas and grapes) to use preferably in the morning;
  • Honey 3 teaspoons a day;
  • Bread (2 slices a day), pasta;
  • Lemon, lemon juice;
  • Cocoa;
  • Mushrooms;
  • Ketchup, tomato paste (2 tbsp per day), the sauce;
  • Spices and additives (parsley, coriander, ginger, cumin, pepper);
  • Gelatin, baking powder, yeast;
  • Vegetable oil, olive oil;
  • Tea, coffee, infusions and broths of herbs without sugar.
Norwegian soup with salmon


Menu for the Stabilization phase of the Dukan diet (Breakfast, lunch, snack, dinner): Monday:

  • Cheesecake;
  • Norwegian soup with salmon;
  • Grapefruit;
  • Vegetable stew with Turkey.


  • The scrambled eggs. Mandarin;
  • Pickle. Cod liver;
  • Yogurt;
  • Mashed potatoes. Salted herring. The cabbage salad.


  • Rice porridge with milk;
  • Hodgepodge of selected meat;
  • Ham;
  • Gefilte fish. Salad of fresh vegetables.


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


  • Muesli. Orange;
  • Hash. Hake fillets;
  • Yogurt;
  • Spaghetti with Bolognese sauce.


  • Oatmeal. Apple;
  • "Feast" -eat anything we want according to the Dukan diet;
  • Ham;
  • The vinaigrette. Pollock fillets.


  • Cheesecakes;
  • Borsch with meat;
  • Grapefruit;
  • Chicken breast. Green beans in a creamy sauce.