All Phases of the Dukan Protein Diet - Detailed Instructions

This diet works faster than other diets and is completely safe for the body. Products that can be eaten all the time - all natural.

Duquesne's Diet

Eating is good because you can eat as much food as you are allowed. This makes it possible to get rid of hunger pangs, which is very important for many people. Due to the wide variety of products recommended for consumption, it is easy to create a diverse and delicious menu.

The only downside is the high cost of the products offered, although you can choose from a detailed menu for different groups of people. Certain vitamins may also be deficient, but this can be easily eliminated by taking various vitamin complexes. Results came in the first few days. As fat is burned, excess weight is quickly lost while muscle mass remains. Skin, nails and hair are in good condition.

stage

The process of losing weight with this diet consists of four stages:

1. "attack".
2. "alternately".
3. "fixed".
4. "Stablize".

The time allotted for the first three phases directly depends on how many kilograms of excess weight you need to lose.

important! During the "attack" phase, you can only eat protein foods and no other foods. Further, the range will increase. In the second stage, vegetables are added, and in the third stage - fruits.

But there are some rules that should be followed in all four stages.

1. You need to drink about one and a half liters of non-carbonated water a day and eat up to three tablespoons of oat bran.
2. It is recommended to completely exclude oils, fats and mayonnaise from your usual menu.
3. Products need to be boiled, baked, grilled or placed in a pan with a special non-stick coating without added fat.
4. Daily walks in fresh air are also encouraged.

"attack"

This is the first step in the Dukan diet. Duration varies from three to ten days. The number of days depends on how much weight you plan to lose. So, for example, to remove about 30 kg during the attack phase, the duration should be around 10 days. During the attack, the body receives a large amount of protein, so the metabolism speeds up and the fat disappears quickly.

All you can eat: lean beef, skinless chicken, fish, liver, hard-boiled eggs, rabbit, mussels, shrimp, squid, crayfish, and zero-fat dairy products.

Not allowed to use:

• herbal products;
• pork and lamb;
• Sauce, ketchup and mustard.

It is very important at this stage not to forget about fluids and to drink in moderation.

It is recommended that you eat as much as you want and do not limit yourself. At the beginning of the stage, people usually experience mild discomfort. In this case, you need to avoid strenuous physical exertion.

"alternately"

At this stage, protein products alternate with protein vegetable products. Alternating days, as well as during flare-ups, depend on the weight being shed. In this case, the sequence should not exceed five days of protein and the same amount of protein and vegetables. With so many days in the rotation phase, you need to be very careful.

important! Dr. Dukan believes that 1: 1 is the best order.

1. You can't eat potatoes, avocados, corn and all beans.
2. Grains and all types of grains are also prohibited.

Vegetables are recommended to be cooked, roasted or eaten raw. The only important thing to consider is that, unlike protein foods, vegetables can be eaten in small amounts. Salad dressings should be seasoned with low-fat yogurt or kefir, and sometimes balsamic vinegar.

It's absolutely normal to lose weight a bit slower than the first stage, but there is absolutely no harm in the body. Such weight loss is safe and stable.

"fixed"

Pretty much everything can be seen from the stage name. All these results that have been achieved during the diet are consolidated. For people on a diet, the duration is easy to calculate. For every kilogram lost in the first two stages, ten days of repair time are required.

Allow one fruit and a small piece of low-fat cheese to be added to your diet each day. The importance of this stage cannot be underestimated, as it is often during the consolidation phase that people regain all the kilos lost in the previous stage. As it happens, after relaxation, weight loss reverts back to the previous eating habits.

The difficulty with this period is that the feeling of constant hunger is greatly heightened, fatigue increases, and sensitivity to cold is more pronounced. However, all of these symptoms disappear once a person persists for the prescribed time.

important! What's delightful about Phase 3 is having two days a week when you can eat pretty much anything you want.

You just have to follow a lot of rules.

1. It is necessary to correctly calculate the duration of the entire consolidation period. Protein and vegetable products can be consumed in unlimited amounts.
2. It pays to set aside one day a week when all you need to eat is protein. It's important to eat small amounts of previously banned foods, and get used to that amount, and beyond.
3. Potatoes and pasta are perfect for this stage and go well with tomatoes and onions.

"Stablize"

The body has adapted to the new weight, the adaptation period has passed, and there is no longer an attempt to regain the lost kilograms. At this stage, it's mostly about getting used to simple nutritional rules that should now be followed continuously. After all, it's not difficult to do a long-term diet.

It's worth deciding on a protein product someday. Just pick any day of the week and make it protein-only. Reduce the intake of fish and fruit, potatoes are recommended no more than twice a week. Of course, don't forget to exercise. It will never be redundant.

what can you eat

Doctors have identified one hundred foods that are allowed during a protein diet. It includes 72 protein-rich protein products and 28 carbohydrate-heavy vegetables. Oat bran is neither one nor the other. But according to doctors, their use is important.

From poultry, you can eat turkey, guinea fowl, chicken, game, quail and pigeon. The types of fish allowed are also very diverse. Dried and smoked fish are absolutely fine.

Seafood allowed: squid, crab, lobster, crab sticks, mussels, shrimp, crayfish, lobster, sea urchin and cuttlefish.

vegetable:

1. Leeks, onions.
2. Forest mushrooms.
3. Almost all types of cabbage.
4. Green beans, spinach.
5. Celery, sorrel, dill.
6. Eggplant and carrots.
7. Tomatoes, cucumbers, zucchini.
8. Radish, radish.
9. Beets, Pumpkins.
10. Bell peppers, zucchini.

Protein diet for a week according to the Dukan menu. Stage "Attack"

1. Day 1.
   • breakfast. Omelet made with a few eggs and four tablespoons of skim milk. A serving of green tea or coffee. A few slices of absolutely lean ham.
   • dinner. Vietnamese beef. Homemade low-fat yogurt.
   • afternoon tea. curd. A cup of green tea.
   • dinner. Chicken cooked with garlic. Cooked Shrimp.
2. Day 2
   • breakfast. Oatmeal with milk and no fat. A cup of coffee or green tea.
   • dinner. Bread made with bran. Chicken based broth.
   • afternoon tea. A cup of kefir with zero fat content.
   • dinner. Fully hard-boiled eggs. Add a little mayo according to Dukan's recipe.
3. Day 3
   • breakfast. Tea or coffee. A few pieces of turkey ham. Low-fat cream cheese.
   • dinner. Grilled Sea Bass with Herbs and Lemon.
   • afternoon tea. Pink Cheesecake.
   • dinner. Shrimp with herbs. Mimosa Salad".
4. Day 4
   • breakfast. Warm green tea and syrniki with low-fat cheese.
   • dinner. Chicken, grilled. Zero fatty yogurt.
   • afternoon tea. Sweetened cheese and herbal tea.
   • dinner. Chicken breast fried into chunks. Omelet.
5. Day 5
   • breakfast. coffee or green tea. Oat bran. Zero fatty yogurt.
   • dinner. Cod in mustard sauce.
   • afternoon tea. Few crab sticks.
   • dinner. Tea. Cheese Casserole.
6. Day 6
   • breakfast. Tea or coffee. Scrambled eggs. Cream cheese with zero fat content.
   • dinner. steamed fish. greenery.
   • afternoon tea. Oat bran cake. green tea.
   • dinner. Salmon soup.
7. Day 7
   • breakfast. Tea or coffee. Omelette with curry and mint.
   • dinner. Ham. Grilled turkey fillets.
   • afternoon tea. Cookies made from oat bran. Lemonade with ginger and goji berries.
   • dinner. Skinless fried chicken nuggets.

important! Don't forget to drink. You can drink water, herbal or green tea or unsweetened coffee.

A little sweetener is allowed. It is recommended to drink green coffee to promote weight loss. Drink a little diet soda, but don't overdo it.

Contraindications

Although safe, there are some contraindications that should not be ignored.

1. Do not diet if you have problems with kidneys or liver, metabolism, digestive system diseases.
2. Patients under the age of 18 with gout are contraindicated.
3. Pregnant and breastfeeding women are prohibited.

Before starting a diet, you should do a complete physical examination. After that, check with your doctor for personal advice on a protein diet. Only after that, boldly go through all four stages of the famous Dukan diet.