Protein weight loss on the Dukan diet: menu for every day, foods and cocktails for weight loss

An interesting article about weight loss techniques based on the consumption of protein products.

Protein diets are very popular among bodybuilders. By eating only protein foods, you can significantly lose weight and make your body contours ideal.

There are several interpretations of protein diets for weight loss . Very popular short-term weight loss techniques, lasting up to 1 month. During this time, you will be able to lose up to 10 kg of weight, it all depends on your initial body weight. If you want to lose weight quickly, go on the egg diet .

The egg diet is designed for 7-30 days. At this time, you will eat not only protein foods, but also fruits and vegetables.

IMPORTANT: Thanks to fat deficiency, weight rapidly decreases.

Protein menu for a week for weight loss

  • Monday. Breakfast consists of 2 eggs and an orange. For lunch you have 0.5 kg of any fruit. For dinner, treat yourself to boiled chicken. Don't forget to remove the skin;
  • Tuesday. Breakfast is the same as on Monday. For lunch, eat baked chicken. In the evening, have a vegetable salad;
  • Wednesday. Start your morning with eggs and citrus fruits. For lunch you have 200 g of low-fat cottage cheese. Before going to bed, eat a piece of chicken;
  • Thursday. Breakfast, as usual, consists of eggs and orange. For lunch, 500 g of any fruit (except grapes and bananas). Dinner consists of boiled chicken with vegetable salad;
  • Friday. Start your breakfast with eggs and orange. Boiled vegetables for lunch. Before going to bed, eat boiled fish with salad;
  • Saturday. Breakfast as usual. For lunch, any fruit. Dinner consists of meat and salad;
  • Sunday. Breakfast as usual. For lunch, chicken with boiled vegetables. For dinner you have fresh vegetables.

The menu is simple and affordable. In a week you can lose 2-5 kg. You need to repeat a similar experiment on your body no earlier than after 2-3 months.

IMPORTANT: Please note that when returning to the regular menu, you can gain weight very quickly, so exit the diet gradually.

Once every 3 days, add 30g of carbohydrates to your diet. Constantly monitor your weight, as soon as you see that you are starting to gain weight, reduce your carbohydrate intake slightly.


There are a lot of contraindications, like any low-carbohydrate diet: kidney disease, liver disease, metabolic disorders, gout, pregnancy and breastfeeding, age under 18 years.

An excess of protein, which causes the production of ketone bodies, which suppress appetite and cause fatigue, bad breath and body odor.

Severe deficiency of microelements and vitamins, which leads to problems not only with appearance, but also with the nervous, cardiovascular and digestive systems.

Fat deficiency, which leads to gall bladder problems, constipation, etc. May cause hormonal imbalance.

Often it is simply unbearable for people with mental work, since carbohydrates are simply vital for our brain!

Protein weight loss: the Dukan diet

This weight loss method was developed by the French nutritionist Dukan. It is worth noting that, unlike most diets, he provided and accurately described the way out of the diet. This method of losing and maintaining weight is ideal for people with excess weight of more than 10 kg.

IMPORTANT: You will have to go through three stages, and follow the fourth stage for the rest of your life.

The Dukan diet based on the consumption of certain foods at different stages of weight loss. The first phase is called “Attack”, its duration is 3-10 days. At this time, you can eat exclusively protein foods. The amount of fats and carbohydrates is reduced to zero. There are no restrictions on the amount of food, you can have dinner even at 22.00.

For a detailed description of the Dukan diet, read the article:

  • Dukan diet: detailed description, benefits and harms

Classic versions of the Dukan diet

Many authors have developed many diets that are somewhat similar to the Dukan diet. But this similarity is only conditional and almost minimal. Pierre Dukan developed and proposed an entire nutrition system, and not just a temporary restriction on food products. Thanks to this system, you can not only lose weight, but also normalize metabolic processes in the body.

The Dukan diet allows you to eat a variety of foods and still lose weight. But for everyone, a mark is set strictly individually, to what point the weight will fall, and when it will become optimal.

Many people like the Dukan buckwheat diet

. It is not too long, but quite effective. It is called an innovative weight loss program. The buckwheat diet from Pierre Dukan helps saturate the body with a fairly large amount of protein. The author of the method promises that everyone will be able to lose up to seven kilograms in a week on this diet.

Buckwheat available for

allows everyone to use it. Buckwheat is still a product that everyone can afford. During the day, you can eat any amount of buckwheat whenever you want, even in the evening. The only disadvantage of this diet is its monotony. Buckwheat will have to be “endured” for several days, and you can only drink tea, coffee without sugar and low-fat kefir.

In order for a buckwheat diet to give the best results, the cereal must be cooked correctly. For example, Dr. Dukan himself recommends steaming it: pour boiling water over buckwheat, wrap it up overnight, and eat it in the morning. During the day you can drink only one liter of kefir.

Another recipe - buckwheat can be cooked with the addition of dried fruits. But there should be no more than one hundred grams per day. The consequences of the buckwheat diet may be negative for some. Low blood pressure, headache and weakness are symptoms of a weakened body after many mono-diets. It is better not to risk your own health and stop the buckwheat diet if your health worsens.

The buckwheat diet is not the only system proposed by Dukan. His most famous French nutritional system is known throughout the world and produces excellent results. And by adhering to it, you can eat more than a hundred permitted, nutritious and tasty foods. If you stick to a monochromatic diet, it can be buckwheat, cottage cheese, meat - the Dukan diet

requires only the consumption of large amounts of protein. And how to diversify the diet and what range of dishes to prepare - everyone has the right to decide for themselves.

Any meat dishes on the Dukan diet

can be prepared from different types of meat, except pork. Tender chicken or beef, veal are suitable. You can make casseroles, cutlets, meatballs and much more from meat.

Some people are wondering whether soy meat can be consumed on the Dukan diet. The author himself does not recommend doing this: although soybeans are rich in protein, even in dry form they contain a lot of fat. Therefore, it is possible that weight loss will stop. Despite the fact that soy meat varies in its composition, it is better not to risk your goals and not check how its consumption will affect the weight loss process.

Soy is a genetically modified product. And the principle of the Dukan diet is to eat only natural products. Therefore, it goes without saying that soy meat is an undesirable and even prohibited product in the diet. Dr. Dukan's diet has been developed over many years. Therefore, it takes into account a lot that is not taken into account in other, amateur diets. This is a nutrition system that can change your entire life.

Why does weight loss occur without reducing the amount of food on the Dukan diet?

The fact is that the breakdown of protein requires about a third of the total energy value of the product. That is, by eating 210 g of low-fat cottage cheese, with a calorie content of 60 calories per 100 g, you will receive only 88 calories.

The third part of the energy value will go to the functioning of the body. In addition, proteins do not turn into fat, but some chemical reactions require fatty and carbohydrate foods. This is why subcutaneous fat begins to “melt”.

PLEASE NOTE: During menstruation, the body retains water, so don't be discouraged if your weight stays the same.

Special instructions for the Dukan diet

  • Drink 2 liters of liquid daily.
  • Eat bran every day.
  • Walk for at least 30 minutes in the fresh air.
  • Prepare salads without adding oil or salt.
  • Replace sugar with sweetener.
  • Buy low-fat dairy products (0-0.5% fat).

In the first 2-4 days of starting to lose weight, you may experience nausea, dizziness and tinnitus. This is quite normal, after two days these unpleasant sensations will disappear. Problems with stool are possible ; the author of the diet foresaw this and introduced oat bran .
In the first phase, they can be consumed 1.5 tablespoons per day. You can add them to kefir or prepare pancakes.

Seasonings, sauces and vegetables on Attack. What is possible and what is not.

The attack is the shortest, but also the most difficult stage of Dukan. The diet is very limited, because you can only eat protein, and the body receives a shock in the form of a sudden change in nutrition. Unfortunately, there are still many contradictions and inaccuracies in the interpretation of the Attack rules.

Someone categorically states that nothing is allowed on Attack except meat, fish, poultry, eggs and low-fat cottage cheese.
Others allow themselves too much, baking intricate pies from bran, dop and vegetables. At this time, Pierre Dukan tours countries where, in his private lectures, he either allows buckwheat on Ataka instead of bran, or sharply gives the go-ahead for bell peppers and salted tomatoes. First, check out the list of products that are available on Attack and the list of additional supplements that are allowed at this stage. Now let's talk in more detail.

Spices and salt on the Dukan Attack diet.

The attack allows any seasonings without restrictions, provided they are “pure.” That is, without sugar and salt.

  • These are all types of ground pepper, anise, saffron, cinnamon, cardamom, cloves, cumin, turmeric, fresh or dried ginger, nutmeg, vanilla bean, vanillin powder - whatever.
  • Any herbs - fresh or dried - basil, green onions, cilantro, tarragon, lemon balm, mint, parsley, chervil, rosemary, sage. Although Dukan previously spoke about limiting fresh herbs to a few tablespoons per day, chopped. However, at the moment they can be eaten without restrictions.

Salt on the Dukan diet is a controversial product. On the one hand, you can eat salted fish, such as herring, cucumbers, and so on, without restrictions. On the other hand, many note that salt slows down the weight loss process due to fluid retention. What is the point of tormenting the body with restrictions and keeping “water” by uncontrollably eating fish? None. Therefore, if you feel that you are swelling, it is better to moderate your salt intake.

Pickles and vegetables at Ataka.

  • In the first book, Dukan allowed only 2 vegetables during the attack - a fresh onion and 2 small pickled gherkins.
  • Now you can use any kind of onion, like shallots and leeks, garlic, jalapeno and chili peppers, a couple of radishes and bell peppers.
  • You can use pickled cucumbers, capers, and salted tomatoes. Attention: no olives!

! The amount of chopped vegetables should not exceed 3 tablespoons. That is, if you eat salted tomatoes, then you can no longer eat onions, cucumbers, or radishes!

Mayonnaise, ketchup, mustard.

Chewing boiled meat is boring, especially if the attack is planned for a long time. I would like to dip them into sauces and season different salads with them. No problem here:

  • You can only use Dukan mayonnaise - du mayonnaise.
  • You can use mustard in any quantity as long as it contains no sugar. A little secret: Dijon mustard is much better in composition than American mustard.
  • Ketchup can be in the amount of 2 tablespoons, but again, none of the store-bought options, except tomato paste, are suitable. You have to make your own ketchup. There is an excellent recipe for Dukan ketchup here.
  • Soy sauce on Dukan can be a real salvation, but it can contain sugar and a lot of salt. So read labels carefully.
  • Wine and apple cider vinegar can be used, but be careful with balsamic in Ducane. Again, sugar is to blame, it may be there. Authentic balsamic vinegar is made only from grapes and aged for 12 years in barrels. Therefore, its cost can start from 40 euros for a 100 ml bottle. Other options may be too heavily sweetened.

Chia, sesame, flax and other seeds.

  • Dukan allowed buckwheat for those who cannot tolerate oat bran for health reasons. The same 1.5 spoons in dry form, can be boiled, can be steamed. It's better to eat it in the morning. But this is a slippery slope, because buckwheat is pure carbohydrates and progress in the diet can seriously stall. Don't take risks.
  • Sesame and chia are still prohibited at the first stage.
  • But with flax seeds, not everything is so simple. Dukan mentioned that you can add a tablespoon of ground or whole seeds already at the attack stage. They are wonderfully good in bread, they give a nutty taste, and they have a lot of benefits.

While dieting, use common sense and don't play cat and mouse with yourself or try to interpret the rules. In the end, it is better to endure the restrictions than to do everything with mistakes and not achieve the desired result. Good luck to you!

The first phase “Attack” on the Dukan diet

In the first phase, you can eat the following protein foods for weight loss :

  • Lean meat;
  • Chicken and beef liver;
  • Seafood;
  • Eggs;
  • Low-fat kefir, cottage cheese and milk.

IMPORTANT: You are allowed to eat no more than 2 yolks per day. You can have 4-5 proteins.

  • You can cook eggs in any way
  • Frying in a dry frying pan is allowed. If you are planning to lose weight using this method, then purchase a frying pan with a non-stick coating.
  • You can bake and grill food
  • Meat can be marinated in mineral water, kefir or tomato paste. The main thing is that the marinade does not contain sugar, fat or starch.

About the author of the diet.

The diet was developed by the French doctor Pierre Dukan, who specializes in nutrition. This nutrition system appeared in the early 80s of the 20th century after one of Dr. Dukan’s patients told him: “I’m ready to give up anything just to lose weight. Except meat." In 2000, the doctor published a book describing the diet he developed, which immediately became a world bestseller. “The Dukan Diet” (Russian: “I can’t lose weight”) has been translated into 32 languages ​​and has helped thousands of people around the world become healthy and get the body of their dreams.

According to the author, 95% of people on various diets gain weight again after a while, returning to the old style of eating. The Dukan diet, on the contrary, will teach you to eat right and always be slim. The proposed diet contains a high amount of protein and virtually eliminates fats and carbohydrates. Its main feature is that you don’t need to limit yourself to the serving size.

The second stage on the Dukan protein diet

The second phase is called “alternation” and lasts from several weeks to one year. The phase ends when you achieve the required slimness. During this period, you continue to lose extra pounds; non-starchy vegetables are introduced into the protein menu. Give preference to cabbage, zucchini, pumpkin, and celery. You can eat carrots and beets, but not every day. Add pickles to salads.

Beans and potatoes should not be consumed.

At this time, you can add a little oil to salads. It is allowed to consume up to 1 teaspoon of vegetable fat per day. Do not use oil for frying foods. In the second phase, increase the amount of bran to 2 tablespoons per day. Vegetables can be stewed, baked or grilled.

The third phase of the Dukan diet

The duration of the stage depends on the number of kilograms lost. For 1 kg of weight lost there are 10 days of “Consolidation”. During this period, you introduce 2 slices of whole grain bread and 200 g of any fruit per day (bananas cannot be eaten). In addition, once a week you can organize a “belly festival”. At this time, you can organize a meal that consists of three courses, including dessert. At the same time, do not put additives on the plate. In addition to this holiday meal, add one serving of starchy foods every 7 days. This is rice or potatoes. You can eat beans or peas.

protein days for weight loss once a week as if on an attack. You won't get better that way.

Four phases of the Dukan diet

The Dukan diet has four main phases:

  1. The attack during which the main weight loss occurs. It lasts about five days.
  2. Alternation aimed at long-term weight loss. Continues until the desired weight is achieved, which may take several months.
  3. Consolidation allows you to record the result obtained. The duration of this phase is calculated using a certain formula and depends on the number of kilograms lost.
  4. Stabilization, which allows you to preserve the result for as long as possible.

Each stage has its own characteristics and rules, as well as a list of products that make up the diet of a particular period. Let's take a closer look at each phase.

Attack - the first phase of the diet

The attack is the first and shortest period of the Dukan diet, lasting from two to ten days. It all depends on the amount of extra pounds. The easiest way to calculate your ideal weight is to subtract 100 from your height in centimeters. For example, for a height of 168 centimeters, the optimal body weight will be 168-100 = 68 kg.

Next, you need to select the duration of the attack phase:

Number of extra poundsDuration
Less than 51
Less than 103
From 10 to 205
More than 206-10

At this stage, you must adhere to the following rules:

  • strictly follow the menu, do not skip meals;
  • consume at least 1-2 tablespoons of oat bran daily;
  • do not limit yourself to portion sizes;
  • Avoid high-intensity workouts; a light walk is enough.

List of permitted products:

  • beef;
  • horsemeat;
  • veal;
  • offal: tongue and liver;
  • bird;
  • rabbit;
  • ham from any meat with a fat content of up to 4%;
  • fresh fish;
  • smoked fish with a fat mass fraction of no more than 10%;
  • canned fish without adding oil;
  • seafood;
  • chicken eggs (whites only);
  • low-fat dairy products;
  • coffee Tea.

List of prohibited products:

  • pork;
  • mutton;
  • sugar;
  • confectionery and flour products;
  • vegetable oil;
  • butter;
  • ketchup;
  • mayonnaise;
  • sour cream.

Allowed in reasonable quantities:

  • up to two tablespoons of tomato paste without sugar;
  • rosehip decoction made from two tablespoons of berries;
  • gelatin, agar-agar;
  • crab sticks up to 8 pieces daily;
  • lemon as a seasoning;
  • balsamic vinegar;
  • soy sauce;
  • cumin, parsley, onion;
  • sugar substitutes.

Recommended cooking methods:

  • double boiler;
  • grill;
  • oven;
  • stew without oil or fat.

Alternation - second phase

During this phase, the main weight loss occurs. It will not be sharp, as at the previous stage, about one kilogram per week. The duration of the period is strictly individual; it stops when the desired weight is reached.

In this phase:

  1. Protein days must be alternated with protein and vegetable days.
  2. During protein days, you can eat all the foods listed in the list of permitted foods in the previous paragraph.
  3. The alternation pattern can be different, selected according to feelings and personal preferences. It can be 1/1 (one protein day, one protein-vegetable day) or 2/2, 3/3, 4/4, 5/5, 5/2.
  4. It is advisable to eat vegetables raw or steam, grill, boil and stew, or bake in the oven.
  5. Salads should not be dressed with oil, but you can add low-fat yogurt, balsamic vinegar, garlic, and herbs.
  6. You still need to consume 1-2 tablespoons of wheat bran daily.
  7. Physical activity can be increased by adding a small set of strength exercises to daily walks.

During the first two weeks, the weight stops: it does not move from a certain value even with a calorie deficit. This is a completely normal phenomenon due to the body’s protective reactions.

The following vegetables can be added to the list of allowed foods:

  • cucumbers;
  • tomatoes;
  • radish;
  • spinach;
  • asparagus and green beans;
  • cabbage;
  • celery;
  • leek;
  • dill;
  • any salad;
  • eggplant;
  • zucchini;
  • mushrooms;
  • pepper.

The following are prohibited: peas, lentils, red and white beans, potatoes, corn. You should also limit your consumption of carrots and beets.

Phase - consolidation

During the fastening stage, the weight does not change. This phase helps a person return to a more familiar diet and re-adapt to it. This period is considered the most difficult: few people are able to independently develop eating habits, get rid of complexes, self-doubt, and come to harmony with their own body. All this is much easier to do with the support of a competent psychologist. The lack of psychological recommendations and support is quite possible with

The fourth stage of “Stabilization” of Dukan

This stage lasts a lifetime. Eat as you did in phase three, only now you can eat starchy foods every day. There is no sugar or fat in the diet. You will have to say goodbye to sweets and confectionery forever. Twice a week you can arrange “Holidays” when you can eat the first, second and third courses.

Protein diet: reviews of this weight loss method are positive, as it allows you to correct your figure in a short period of time, but the weight returns very quickly.

Types of protein shakes

  • Containing 10 g of protein and pectin, which promotes a feeling of fullness. This drink can replace one meal.
  • Containing 20 g of protein. in such protein shakes , but the calorie content is minimal. They do not satisfy the feeling of hunger well, so the drink can only replace one meal.
  • Homemade cocktails for weight loss based on egg whites and dairy products. They perfectly satisfy the feeling of hunger. This is a great way to have a snack at work without gaining extra pounds.
  • Cocktails based on plant ingredients. This is usually soy protein.

Of course, if you decide not only to lose weight, but also to improve the contours of your body, then it makes sense to purchase shakes with a high protein content. This is an excellent building material for your muscles. But if you don't work out at the gym, you can make protein shakes yourself.

Types of Protein Powders

Manufacturers of protein isolates obtain them from various products:

  • Whey Protein. Refers not only to the most famous, but also to the most useful. Its main advantages are wide availability, high taste and nutritional value. It is made from whey from cow's or goat's milk. When using this type of protein in baked goods, it is important to add yogurt, puree or eggs to reduce the “dryness” of the final product.
  • Egg white. A distinction should be made between dry baker's protein and egg isolate. The latter has a rather unpleasant taste, so it is worth adding it to those dishes where it can be disguised. Egg protein makes excellent meringues, protein porridges, and even omelettes if you buy the powder without flavorings.
  • Casein protein. This type is also produced from dairy products, but it “behaves” differently when mixed with water or milk. The result is a thick, creamy substance. This is one of the best options for baking, and it is also often used to make icing.
  • Pea protein. Isolate with a specific smell, ideal for sauces and bread. Perfectly replaces all types of flour.
  • Hemp protein. Salvation for vegetarians who do not recognize animal proteins in any form.
  • Rice protein. Prepared from brown rice. Suitable for soups and breads, as well as sweet pastries.
  • Beef protein. A little-known option that replaces dairy analogues.

Recipes for making protein shakes at home

RECIPE No. 1 : Energy protein shake. To prepare it, beat a glass of skim milk and a tablespoon of natural yogurt in a blender. When the mixture becomes homogeneous, add 5 g of instant coffee.

RECIPE No. 2 : Nutritional cocktail. Beat 200 ml of milk and 100 g of cottage cheese in a blender. Add a banana, a spoonful of honey and a handful of oatmeal.

RECIPE No. 3 : Cocktail with egg. Pour 200 ml of milk into a blender and beat in one egg. Add a teaspoon of sugar. Beat everything thoroughly until smooth.

IMPORTANT: One of these cocktails should be used to replace a meal. It's best if it's dinner. You can supplement recipes with fruits and berries.

As you can see, protein diets and protein shakes are quite effective in losing weight. But before you go on a diet, consult your doctor, since protein methods of weight loss remove a lot of water and calcium from the body. This in turn can affect the functioning of the kidneys.

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