The third stage of the Dukan diet “Consolidation”: what foods can be consumed and the menu for every day

The Dukan diet, developed by the famous French nutritionist Pierre Dukan in 1975, has reached perfection over its 30-year history of continuous development.

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CALCULATORS FOR THOSE WHO WANT TO LOSE WEIGHT

It differs favorably from most analogues in that losing weight is not associated with exhaustion of the body, limiting oneself in the amount of food consumed, but is more associated with reliable consolidation of the result. It is not surprising that such a successful method has gained wild popularity.

Dr. Dukan is one of the largest and most influential experts in the field of nutrition. Recipes for his methods of counteracting obesity are sold in millions of copies. Continuing to continuously improve his formidable weapon against waist fat, Pierre Dukan subsequently created an express version of his “Weight Loss Ladder” diet.

Dukan diet weight loss method

The weight loss diet method was developed by the famous French nutritionist Pierre Dukan. He himself called it: “Eat and lose weight,” and these words contain the whole essence of the Dukan diet, since it involves eating nourishing, but low-calorie foods. A large selection of fish, meat, and dairy dishes prevents you from exhausting your body physically and you mentally. Despite the duration of the “hunger strike,” it is quite easily tolerated and makes you feel great.

The main principle of the diet is to eat predominantly protein foods while completely abstaining from carbohydrates.

The diet gained fame after the publication of his book “I Can’t Lose Weight” in 2000, which sold more than 10 million copies, published in 32 countries, and translated into 14 languages.

Basic rules of the Dukan diet

The Dukan diet is based on the following rules:

Reducing your daily caloric intake is useless. The doctor claims that reducing daily caloric intake while following a diet gives short-term results. By returning to your usual diet, the lost weight will immediately return. According to Dukan, you should only include in your menu those foods that do not allow you to accumulate.

Limiting the amount of food consumed is not effective. The Dukan diet is the antipode of mono-diets. You can eat 100 permitted foods on the menu in any quantity to feel full throughout the day.

Eating oat bran daily is a must. Pierre Dukan's statement that oat bran allows you to quickly feel full and removes toxins and waste from the body. Every day you should eat 1.5-3 tablespoons of bran, drinking plenty of water.

You can't do without physical activity. Without physical activity while following a diet, you can reach the point of “Unburned kilograms”, when the weight stops. During physical activity, the body works differently. According to the Dukan diet, you need to take long walks every day, it is advisable to do morning exercises, do sports or fitness several times a week, and do not use the elevator.

Stages of the Dukan Diet

The Dukan diet's weight loss path is divided into stages (phases), each of which is responsible for certain processes occurring in the body and involves a specific set of permitted and prohibited foods.

Stage 1 of the Dukan Diet - Attack

The Dukan Diet Stage 1 “Attack” is the very first and most effective phase, which provides for strict restrictions on the menu. Its main goal is to burn fat accumulated in the body. This is done by consuming exclusively protein foods with minimal fat content on the menu.

Consumption of protein products according to the Dukan diet promotes rapid saturation, therefore the portion size of one meal is reduced. The body spends more energy on digesting protein than it receives from it, as a result of which excess weight quickly disappears. It is at the “Attack” stage of the Dukan diet that a sharp weight loss is observed, which, according to the doctor himself, motivates further stages.

Before following the Dukan diet, you should clearly determine the duration of the “Attack” phase. It is determined based on the amount 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; Over 30 kg = 7 days.

While following the “Attack” of the Dukan diet, you must adhere to the following rules:

Include 1.5 tablespoons of oat bran in your daily menu, drinking plenty of water. In case of individual intolerance, you can replace bran with buckwheat. It is necessary to drink at least 1.5 liters of purified water without gas per day. It is recommended to do morning exercises. During the diet, be sure to take walks in the fresh air for at least 20 minutes a day.

Allowed foods in Phase 1 of the Dukan Diet - Attack

Dukan Diet "Attack" - allowed foods:

• Lean meat: veal, horse meat, beef, pork (6% fat), rabbit;
• Poultry (except duck and goose, eaten without skin): chicken, turkey, quail;
• By-products: kidneys, liver, tongue, lungs;
• Ham (no more than 4% fat, consumed without skin);
• Fish in any form: raw, baked, canned, fried, steamed;
• Seafood;
• Quail and chicken eggs: white in unlimited quantities, yolk no more than 2 pieces per day;
• Low-fat or low-fat dairy and fermented milk products;
• Natural yoghurts;
• Crab sticks (no more than 7 pieces per meal).

The following are allowed as supplements according to the Dukan diet in the “Attack” phase:

• Olive, vegetable or rapeseed oil (1 tablespoon per day);
• Lemon juice;
• Tomato paste (2 tablespoons per day);
• Apple, soy, balsamic vinegar;
• Herbs and spices: caraway, thyme, rosemary;
• Onion;
• Baking powder, gelatin and yeast in cooking;
• Gherkins as a snack (2 pieces per day);
• Sugar substitutes.

While following the Dukan diet, it is recommended to drink herbal, black and green teas, berry decoctions, tinctures, coffee, but without sugar, throughout the day. The amount of salt consumed should be reduced to a minimum.

Menu for every day - stage 1 of the Dukan diet - Attack

Dukan diet - menu for everyone for the Attack phase (breakfast, lunch, afternoon snack, dinner): Monday:

• Cottage cheese;
• Meatloaf with egg;
• Kefir;
• Boiled chicken breast.

Tuesday:

• Omelette;
• Rabbit in tomato sauce;
• Kefir;
• Grilled dorado in lemon sauce.

Wednesday:

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

Thursday:

• Syrniki;
• Trout baked in the oven;
• Natural yogurt;
• Stewed turkey in cream sauce.

Alternation phase

During this stage, the body learns to regulate weight loss. The duration of the stage depends on individual characteristics and exactly how many kilograms you need to lose to your ideal weight. In some cases, this stage lasts up to 6 months.

At this stage, protein days are replaced by protein and vegetable days. Moreover, vegetables can be added in unlimited quantities. Those allowed include:

• Eggplants and zucchini.
• Pumpkin.
• Radish.
• Onions, leeks, garlic.
• Cabbage (any kind).
• Tomatoes.
• Mushrooms.
• Asparagus, artichoke, spinach.
• Soybeans and beans.
• Cucumbers.

The frequency with which you will alternate days can be 1 to 1, 3 to 3 and 5 to 5.

Don't forget about oat bran, physical activity and strict adherence to all the rules.

Allowed and prohibited products of the Dukan diet

When deciding on the Dukan diet, you need to know exactly which foods are allowed and which are prohibited to be consumed with this food system. Moreover, for each stage of weight loss there is its own table of allowed products, which you need to constantly look into.

Attack Phase

Phase Alternation/Cruise

Phase Consolidation / Consolidation

Part I:

Part II:

Phase Stabilization

If you need a more expanded list of permitted foods for each stage, you can find them in Dr. Dukan’s book “I Can’t Lose Weight.”

In the last phases of the Dukan diet, you can eat Shirataki, long white noodles made from glucomannan. It is considered a unique low-calorie product that perfectly fills you up and at the same time helps you lose weight.

Products

A small list of products is added to the “allowed” column that will begin to bring you closer to everyday life. For example, cheese, you can eat about 40 grams at 40 percent fat content, then in percentage progression, 50 grams at 30%, 60 at 10%. From starchy foods, whole grain pasta is added, although the maximum that can be eaten is 180 g of boiled product. Pasta can be eaten without adding oil, just like peas and porridge. You can start introducing almost all fruits into your diet, the exceptions being those with a high sugar content, for example, figs, bananas, cherries and grapes, however, you can afford them during the feast.

Everything that you consumed during the first two stages—allowed vegetables and protein products—can be eaten without restrictions as before.

Bread is added, but exclusively whole grain and only two pieces, each weighing 50 g. From cereals, you can add polenta, bulgur, couscous, as well as whole wheat in the amount of 200 grams of the finished product. You can also eat rice, but the serving should not exceed 120 g, this applies to regular white rice. If you prefer whole grain rice, then the weight of the finished product can be increased to 220 grams. Potatoes can be consumed, roughly speaking, as a delicacy. It can be cooked in its uniform (120 grams), in foil (120 grams), and also in puree (100 grams).

Contraindications and harms of the Dukan diet

Since the Dukan diet has received an avalanche of criticism from doctors, you need to understand that protein weight loss cannot occur without harm and a number of contraindications for the body. A long-term lack of carbohydrates in the diet can result in serious health problems. Therefore, you need to initially imagine what the harm of such a weight loss system is.

Firstly, it has contraindications, failure to comply with which will lead to disruption of the functioning of many body systems:

• the presence of diseases of the cardiovascular system and predisposition to them;
• kidney dysfunction;
• liver pathologies;
• hypertension;
• problems in the reproductive system;
• diseases of bones, joints and spine;
• diabetes;
• adolescence and old age;
• pregnancy and lactation;
• allergy;
• gastrointestinal diseases.

Such a diet should be treated with caution by people who engage in mental work, whose work requires increased concentration (drivers, doctors, etc.), as well as those suffering from metabolic disorders and prone to depression.

Since the diet involves losing weight over a long period of time (sometimes up to six months or more), before starting it, you must undergo an examination and obtain a doctor’s permission.

It’s worth immediately making a reservation about what you may encounter in the hospital by asking the doctor’s opinion about this nutrition system. Pierre Dukan is not favored in his former professional environment, since he turned the ideas of medicine into a business and earned a considerable fortune from them. So don’t be surprised by the negativity towards him.

Secondly, the obvious disadvantages of the Dukan diet can manifest themselves in the following side effects:

• in the absence of carbohydrates in the diet, the body begins to actively break down not only fats, but also muscles (keep in mind that the heart is also a muscular organ);
• without carbohydrates, ketone bodies accumulate in the blood, which can provoke metabolic acidosis and lead to acetone poisoning;
• even 2 liters of water a day does not guarantee normal functioning of the kidneys - therefore, many people who are losing weight complain of pain in this area and an acetone odor from the mouth;
• carbohydrates regulate the functioning of nervous tissues - no other substances will take on this function, which means that breakdowns and depression will be constant companions of losing weight using such a system;
• carbohydrates are the only source of energy for the brain, which requires about 100 grams of pure glucose daily, but where will it get it from on a protein diet;
• lack of fat increases the risk of neurodegenerative diseases (for example, Alzheimer's disease) several times;
• Lack of dietary fiber leads to chronic constipation, bad breath, and deterioration of skin conditions.

Yes, the Dukan diet gives excellent results already at the first stage of weight loss. But at the same time, it is very important to correctly calculate your own strength and be sure that the body will not fail after experiencing such severe stress.

Dr. Louris Aronije spoke out strongly against the Dukan diet. He believes that an abundance of protein over a long period of time is too serious a blow to the kidneys.

Dukan diet menu

In the first days of the Dukan diet, it can be very difficult to create a menu. It seems that there are a lot of products, but how to combine them into one dish and form a low-calorie diet for 1 day, and even more so for 1 week, is not always clear. For this purpose, there are sample menus for each phase, on the basis of which you can create your own, taking into account individual preferences.

Detailed menu for each day of the “Attack” phase for a week

Cruise

Consolidation

Express diet for a week

Recently, Dukan developed a new program for losing weight according to his system - an express diet for 7 days (other names - “Dukan diet light”, “Nutrition Ladder”). This is a lightweight version of the main technique.

Analogues. The Atkins and Kremlin diets are similar to the Dukan diet.

Purpose

The calculator is designed to freely calculate the recommended weight when following a weight loss diet according to the Pierre Dukan method.

At the same time, the calculator calculates your body mass index (BMI), the status of your condition, the number of kilograms that are recommended to be lost, as well as the duration of the 3 stages of the Dukan diet.

The last, 4th stage is unlimited. Find out in more detail about the Dukan diet with a menu for every day in the table from a separate article.

Dukan diet recipes

It is very important to choose the right recipes for the Dukan diet so that they meet its basic principles and do not violate the overall weight loss system.

Seafood salad

Suitable for any phase of the diet.

Ingredients:

• 4 things. squid;
• 2 eggs;
• pack of crab sticks of 8 pcs.;
• 100 grams of peeled shrimp;
• 20 grams of red caviar;
• 120 g low-fat yogurt;
• 2 tsp. mustard.

Preparation:

1. Boil and cool the eggs and squid.
2. Make a dressing from yogurt and mustard.
3. Grind all ingredients into strips.
4. Mix and season with prepared sauce.
5. To stir thoroughly.

Okroshka

Recommended phase: Attack.

Ingredients:

• 3 liters of low-fat kefir; 200 grams of boiled chicken breast;
• 2 eggs;
• greenery;
• salt pepper.

Preparation:

1. Finely chop the breast.
2. Grind the egg.
3. Chop the greens.
4. Salt and pepper.
5. Pour in kefir.

Shirataki with chicken hearts

Recommended phases: all except Attack.

Ingredients:

• 125 g shirataki;
• 250 g chicken hearts;
• 100 grams of bell pepper;
• 100 grams of onions;
• 100 grams of leek;
• 1 tomato;
• 1 tbsp. l. tomato paste;
• greens, black and red pepper, paprika, Italian herbs.

Preparation:

1. Boil the hearts. Cool and peel.
2. Cut the peppers and onions (both varieties) into strips.
3. Fry the peppers and onions in a frying pan with a small amount of vegetable oil.
4. Add hearts to them.
5. Transfer to a cauldron.
6. Dilute tomato paste with water 1:1.
7. Add diluted tomato paste and spices to the cauldron.
8. Simmer covered over low heat for half an hour.
9. Chop the tomato and herbs, add them 5 minutes before the end of stewing.
10. Boil Shirataki noodles (3 minutes).
11. Mix it with vegetable stew and hearts.

Curd casserole (dessert)

Suitable for any phase of the diet except Attack.

Ingredients:

• 300 grams of low-fat cottage cheese;
• 3 eggs;
• 150 grams of bifidokefir 1%;
• 3 tbsp. l. oat bran;
• 3 pcs. sweetener;
• vanilla.

Preparation:

1. In 1 tsp. Dilute sweetener tablets with water.
2. Add the remaining ingredients and mix with a mixer.
3. Place on parchment paper in the pan.
4. Bake at 180°C for 1 hour.

Despite the ambiguity of this weight loss system, Dr. Dukan’s diet is one of the few that gives good results. The only question is how to withstand its strict canons for such a long time and remain healthy. According to doctors, it negatively affects the functioning of the kidneys. Still, it's worth a try.

Phase "Stabilization"

This stage will last your whole life, of course, provided that you care about your appearance and health. You return to your normal diet, but there are a number of rules. You just need to follow them:

• There are no prohibited products, there is a sense of proportion.
• Every week you need to have 1 all-protein day.
• Don't forget about bran - optimally 2-3 tbsp. l. per day.
• We prefer an active lifestyle to a passive one.
• Avoid overeating.
• Drinking regime is something that you should always follow.

Be healthy and do not forget that any diet requires careful planning, examination of the body and consultation with a doctor. After all, if you do not take into account contraindications, you can harm your health and not get the desired results. The Dukan diet can radically change not only your relationship with food, but your entire life.