In 2016, she entered the rating “ The best diets For healthy eating" According to official statistics, every third person who loses weight has tried it. Despite the barrage of criticism, the number of those who have been able to lose weight is growing. It was developed more than 30 years ago, but only in the last 5 years has it become so popular.
Essence
The technique was developed by a famous French nutritionist. 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.
Some statistics. The diet was developed by the French doctor Pierre Dukan. She 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.
Description of stages
The path to losing weight 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 products.
Stage 1. Attack
The most difficult and at the same time effective of all is the “Attack” phase, when a complete replacement of carbohydrate foods with protein occurs. It starts the process of burning fat deposits. Here, weight loss ranges from 4-7 kg.
To determine the duration of a stage, you need to decide from how many extra pounds you want to get rid of eventually. The higher the number, the longer the phase will be. If it is 15-20 kg, it will take 5 days, if 30 kg - all 10, but this is the maximum permissible period diets
The attack allows the use of 72. Dishes can be boiled, stewed, steamed, baked, grilled - even fried, but without oil. Portion sizes are also not limited, i.e. you can eat as much as you want.
The principle of operation is the launch of metabolic processes at high speed: carbohydrates do not enter the body, and it has to be replenished energy reserves from fat.
Stage 2. Cruise / Alternate
A very long phase, which many do not survive precisely because of the deadline. Here Dukan suggests alternating exclusively protein days with protein and vegetables. You will have to continue until you see the desired number on the scales. Usually the second stage lasts 2-6 months.
The doctor himself recommends a classic alternation scheme: a day - eating protein foods, a day - protein and vegetables. Although you can choose another option - more convenient for you and suitable for your body: 2/2, 3/3 and even 5/5.
From the point of view of the processes launched in the body, the second phase prevents the depletion and atrophy of organs due to a lack of vitamins and an excess of protein.
Stage 3. Consolidation / Consolidation
The third phase allows you to gradually return to your usual diet. The goal is to maintain the weight loss results achieved in previous phases and not to regain lost weight.
Here it is very important to correctly calculate the duration of the stage: for each kilogram lost, 10 days of consolidation are awarded. For example: you lost 10 kg - stay in this phase for 100 days. Don’t be afraid of such large numbers, because not only carbohydrates are allowed here, but also such amenities as sweet desserts in the form of cake and pastries.
Stage 4. Stabilization
The fourth phase returns to the usual diet, but subject to a number of rules:
- drink up to 2 liters of water per day;
- walk a lot in the fresh air;
- climb the steps of every staircase that you encounter on the way - exclude elevators and escalators;
- exercise or at least do exercises in the morning;
- regularly arrange fasting days;
- consume 3 tbsp daily. l. oat bran.
According to Dr. Dukan, kilograms after his diet return only to lazy people who lead a passive lifestyle. He suggests getting carried away with an active hobby in order to forget about it forever. overweight. If you consolidate the results physical activity, the body will acquire the desired slimness.
From the biography. The French Council of Physicians ruled that by practicing medicine for business purposes, Dukan was violating the professional code. In 2012, he was expelled from this Council at his own request. In 2014, the nutritionist was struck off the medical register for commercially promoting his diet.
Product Lists
When deciding on the Dukan diet, you need to know exactly what you can eat and what you cannot. Moreover, for each stage of weight loss there is its own table of permitted products, which you need to constantly look into.
Attack Phase
Phase Alternation/Cruise
Phase Consolidation / Consolidation
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.”
Background information. 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.
Contraindications and harm
Since the diet has received an avalanche of criticism from doctors, you need to understand that protein weight loss cannot pass without a trace 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:
- presence of diseases cardiovascular system and predisposition to them;
- kidney dysfunction;
- liver pathologies;
- hypertension;
- problems in the reproductive system;
- diseases of bones, joints and spine;
- diabetes mellitus;
- adolescence and old age;
- pregnancy and lactation;
- allergy;
- gastrointestinal diseases.
Such a diet should be treated with caution by people who are engaged in mental labor those 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 made 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 per 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 losing weight. 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.
Criticism. 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.
Pierre Dukan The Pierre Dukan diet is a whole system of weight loss and protein nutrition, which you need to get used to in order to comprehend all its wisdom. If you don’t have time to read his books, follow the recommendations that will help you correctly formulate the menu and reset extra pounds, having passed the test to the end.
Products
It's tempting to eat ham and beef as part of this diet. However, do not forget that these products increase blood cholesterol levels and slow down metabolic processes. And permitted crab sticks are completely harmful.
So advice number 1: do not be deceived by these goodies and limit your diet to healthy protein, the sources of which are chicken fillet, turkey, rabbit, quail eggs, fish, cottage cheese, yogurt, kefir.
Drinking regime
You need to drink plenty of fluids to avoid kidney problems. To digest just 1 gram of protein, you need 42 ml of water. According to Dukan, in the first three stages of the diet, 1.5 liters per day will be enough, but in the stabilizing phase it is recommended to increase this amount to 2 liters.
Physical activity
To properly follow the diet, it is necessary to provide the body with moderate but mandatory physical activity, which the doctor also describes in phases:
- Phase I - daily 20-minute walk + sports;
- Phase II - daily 30-minute walk + sports;
- Phase III - daily 25-minute walk + sports;
- Phase IV - daily 20-minute walk + sports.
Disruption
What should you do if you have a breakdown, you allowed yourself too much and ate forbidden foods without bringing the diet to its logical conclusion? Dukan suggests not to despair in this case and to adhere to the following tactics:
- make the next 2 days exclusively protein;
- if the breakdown occurred in the “Attack” phase, it must be extended by 2 days;
- increase daily water consumption to 2 liters;
- sleep more than usual;
- daily walks should be at least an hour in the next 3-4 days;
- limit salt intake.
Bran
Great importance is given to bran. First, they need to be consumed daily. Secondly, strictly in the indicated dosages:
- attack: 1.5 tbsp. l.;
- alternation: 2 tbsp. l.;
- fastening: 2.5 tbsp. l.;
- stabilization: 3 tbsp. l.
Weight calculation
To determine the duration of each stage, you need to calculate your weight, how many kg you would like to lose weight in the end, and draw conclusions in accordance with the following table:
If you think that the diet is very easy, since it involves a wide selection of protein products, you are mistaken. In fact, it is very difficult to sustain such a long marathon without carbohydrates.
Just a note. Peru Dukan owns 4 more books: “60 days with Dr. Dukan”, “350 recipes for the Dukan diet”, “Recipes for a slow cooker for the Dukan diet”, “Desserts of the Dukan diet”.
Menu
In the first days of losing weight, 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 create a low-calorie diet for 1 day, and even more so for 1 week, is not always clear. That's why they exist 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.
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 pcs. 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:
- Boil and cool the eggs and squid.
- Make a dressing from yogurt and mustard.
- Grind all ingredients into strips.
- Mix and season with prepared sauce.
- Mix thoroughly.
Ingredients:
- 3 liters low fat;
- 200 g boiled chicken breast;
- 2 eggs;
- green;
- salt, pepper
Preparation:
- Finely chop the breast.
- Grind the egg.
- Chop the greens.
- Salt and pepper.
- Pour in kefir.
Shirataki with chicken hearts
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:
- Boil the hearts. Cool and peel.
- Cut the peppers and onions (both varieties) into strips.
- Fry the peppers and onions in a frying pan with a small amount of vegetable oil.
- Add hearts to them.
- Transfer to a cauldron.
- Dilute tomato paste with water 1:1.
- Add diluted water to the cauldron tomato paste, spices.
- Simmer covered over low heat for half an hour.
- Chop the tomato and herbs, add them 5 minutes before the end of stewing.
- Boil Shirataki noodles (3 minutes).
- 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:
- In 1 tsp. Dilute sweetener tablets with water.
- Add the remaining ingredients and mix with a mixer.
- Place on parchment paper in the pan.
- Bake at 180°C for 1 hour.
Despite the ambiguity of this weight loss system, Dr. Dukan diet- 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.
Another diet from the TOP best systems for weight loss, in our article: "".
1. Marinating chicken kebab according to Dukan. Nothing extra, suitable for pure protein days. * Cut the onion into rings and add to the container with the chicken
* sprinkle with seasoning, salt * mix water and vinegar and add to container
* mix and mash everything so that both the onion and the chicken release juice
* if the kebab is supposed to be cooked in a couple of hours, then I advise you to use a press
* I usually make it in advance and the container sits in the refrigerator overnight to marinate. Recipe from Solo
2. Chicken kebab with spices. To prepare 5 servings of shish kebab, cut 1 kg of chicken fillet into large cubes, having first removed all excess fat and skin. Then prepare a marinade consisting of 250 ml low-fat yoghurt (with natural taste) and spices, namely: 1 teaspoon each of paprika, turmeric, fresh grated ginger, ground coriander, ground cumin and 1 clove of chopped garlic.
Then place the chicken pieces on wooden skewers, place them on a large platter and pour over the prepared marinade. Place the dish with skewers in a cool place for several hours (preferably overnight in the refrigerator) and cook in the oven on the grill for about 8-10 minutes until the meat is fried until golden brown.
3. Beef shish kebab.
400 g beef fillet
1/4 cup low sodium soy sauce
2 tbsp. Dijon mustard
1 tbsp. apple cider vinegar
a little thyme and 1 bay leaf
1/4 cup freshly squeezed lemon juice
Cut the fillet into large cubes. Mix all ingredients together and marinate beef for 2-4 hours in the refrigerator. Drain marinade. Thread the beef pieces onto skewers and fry until done.
During the Alternation phase, you can add tomatoes, mushrooms, peppers and onions.
Remember, when using wooden skewers, you must soak them in water first to prevent them from burning.
4. Turkey breast fillet shashlik
Main ingredients:
1 kg turkey breast fillet (chicken fillet),
2 large onions,
200 ml kefir 0% fat (Biomax),
1 medium ripe tomato (or 1 tbsp natural tomato paste),
2-3 tbsp. medium salted soy sauce (or salt to taste),
Desirable:
5 peas of allspice,
7-10 black peppercorns,
2-3 bay leaves
or any natural barbecue or poultry seasoning,
herbs to taste (tarragon, celery, parsley, coriander (cilantro).
Wash the fillet, dry with a towel, cut into cubes (for shish kebab on skewers, for frying on a wire rack – across the grain! into flat pieces 2 cm thick). There is no need to cut chicken fillet for grilling. Place the onion, cut into rings, into a suitable sized bowl. Knead it well with your hands.
Add: soy sauce (or salt); seasonings (allspice and black peppercorns wrapped in cling film and crush with a rolling pin); scald the tomato, remove the skin, cut out the core, grate on a fine grater (or smash in a blender); Chop the greens coarsely or tear them with your hands. Mix everything.
Place the fillet in a bowl with the marinade, mix well, and leave for 15 minutes.
Add kefir and mix again. Leave under pressure for 3 hours (at room temperature). Stir a couple of times while marinating. Before placing on the grill, lightly peel the herbs from the meat and remove the bay leaf.
Cook over coals in the traditional way. *The beauty of this recipe is that the meat always turns out juicy and tender, but turkey or chicken breast is difficult to cook without drying out.
Dietary nutrition is the key to success in acquiring slim figure. A huge number of schemes and programs have been developed that allow you to get rid of extra pounds by giving up certain foods, among which many people losing weight prefer the Dukan diet. Already within the first stage, called “Attack,” you can lose 5 or 6 kilograms.
The diet developed by Dukan is based on minimizing the consumption of the food source of fat cells in the body - carbohydrates and fats, which provokes the burning of the fat layer that makes up excess body weight, without any damage to the body. muscle fibers. During the diet, they eat exclusively protein foods, that is, food containing protein, which is a supplier of energy, but is not stored in fat deposits.
The system consists of four phases:
- attacks;
- cruise;
- consolidation;
- stabilization.
“Attack” is the shortest phase, the success of overcoming which determines the entire result of the diet. It starts the mechanism of the weight loss process.
Only protein products are allowed for consumption. Any fruits and vegetables, foods containing fats and carbohydrates are prohibited. Protein is eaten in its pure form and prepared in a wide variety of forms. Sticking to a monotonous and heavy diet for a long time is difficult and quite dangerous to health. To lose fat layer and not harm the body, the phase is short-lived and swift.
The duration of the “Attack” of 10 days is recommended for people with overweight from 30 kilograms and more. Those who need to lose 20-30 kilograms should stick to a protein menu for a week. About 5 days is enough for people who want to get rid of no more than 10 unnecessary kilograms. It is not recommended to increase the phase. The maximum is one and a half weeks, but no more. You cannot, having lost about 6 kilograms, try to increase the effectiveness of this stage. Failure to comply with the measure will only lead to health problems.
What diet do you eat during the “Attack” phase?
Exclusively protein, but this is only the general name of the nutrient. In his book, the author of the diet lists and describes about 72 types of foods containing protein. The main ones include the following:
- Chicken, turkey and beef meat. rabbit and veal. It is extremely low-fat, so you should avoid lamb and pork and remove the skin from poultry.
- Meat by-products and products. You can eat tongue, liver, lean ham, kidneys.
- Fish and canned food. The semi-finished product should be consumed without oil, and the fish should be consumed both fresh and smoked.
- Seafood. You can eat various shellfish and crustaceans.
- Eggs. There are no restrictions regarding the amount of protein consumed, but yolks should be limited to 1-2 per day and less if cholesterol is low.
- Unsweetened and low-fat dairy products. Curd and processed cheeses are allowed, but the rest are prohibited.
This list represents approved products. They can be used in unlimited quantities. There are also those products that are only allowed in minimal quantities. It is necessary to limit the consumption of greens, various sauces, including tomato, soy and mustard, lemons, olive oil, and bran must be eaten, but a maximum of 2 tablespoons per day.
A special place is given to drinking. Unsweetened, non-alcoholic, non-carbonated drinks are considered permitted. You must avoid juices in any form. The author of the weight loss technique recommends drinking a decoction made from Goji berries, plain water without any impurities, and green tea.
There are certain rules by which the daily diet is formed:
- The volume of liquid consumed in the form of water, green tea, or Goji berry decoction should be two liters or more.
- Be sure to consume several tablespoons of bran per day.
- Dishes can be prepared in a variety of ways, but you should choose one that requires minimal or no use of vegetable oils.
- No retreats should be allowed. The menu must include only permitted products.
- To ensure that the dishes are not completely bland, the food is seasoned with spices and salt, but in moderation. You should not overuse sweetener.
If you allow deviations from these five basic principles, it will reduce all efforts to a minimum and jeopardize all subsequent phases.
The bran used for preparing the corresponding dishes is oat bran. The daily diet is divided into four meals, each of which requires drinking.
All the listed dishes and drinks correspond to breakfast, lunch, afternoon tea, dinner and are combined in a given order, for example, for breakfast you always drink either tea or coffee:
| Day | Menu |
|---|---|
| First | Breakfast: egg and milk omelet, tea or coffee. Dinner: Dukan chicken soup, mint tea with ginger. Afternoon snack: steamed cheesecakes with milk. Dinner: baked mackerel, kefir. |
| Second | Breakfast: oat bran porridge with milk, tea or coffee. Dinner: minced meat chops, chamomile tea. Afternoon snack: oat bran muffins, Goji berry decoction. Dinner: turkey meatballs baked in the oven with herbs, drinking yogurt. |
| Third | Breakfast: boiled eggs, tea or coffee. Dinner: chicken nuggets in oat bran, green tea. Afternoon snack: lemon pie, drinking yogurt. Dinner: omelette roll with red fish, herbal tea. |
| Fourth | Breakfast: sandwich made from bran flatbread and ham, tea or coffee. Dinner: salmon soup with boiled eggs and onions, mint tea with ginger. Afternoon snack: dessert of whipped egg whites with lemon juice and sweetener, tea. Dinner: fish salad, rosehip decoction. |
| Fifth | Breakfast: meat chips, tea or coffee. Dinner: chicken baked in the oven with salt, green tea. Afternoon snack: Dukan pancakes made from bran, milk and eggs, kefir. Dinner: fish pie, ginger drink. |
| Sixth | Breakfast: scrambled eggs and ham, tea or coffee. Dinner: beef steaks, lemon balm tea. Afternoon snack: bran cookies, drinking yogurt. Dinner: omelette with onions and shrimp, green tea. |
| Seventh | Breakfast: steamed omelette with herbs and melted cheese, tea or coffee. Dinner: Grilled chicken breast, chamomile-mint tea. Afternoon snack: vanilla porridge with bran, milk. Dinner: meat pie, kefir. |
The diet is variable, but if you don’t want to write and look for protein-rich foods yourself, you can take the menu described above as a basis. The advantage is that there are absolutely no restrictions, no need to calculate portions or grams of food eaten.
Dukan Diet Recipes for Attack
People who adhere to the protein first stage create large number dishes specifically for this phase. This allows you not to conduct your own culinary experiments, but to use some proven and popular recipes to make it easier to overcome the initial stage.
Half a kilogram of lean minced meat is seasoned with spices and added salt. It is beaten and formed into medium-sized flat cakes, which are dipped first in bran, which is taken in the amount of two tablespoons, and then in a couple of beaten eggs. The chops are fried either on the grill or in a frying pan, but in a small amount of vegetable oil. You can also cook in a slow cooker by selecting the “baking” mode.
Chicken breast is cut into cubes. The meat is added to boiling water. Pour 30 grams there. natural soy sauce. When the chicken is completely cooked, pour in the beaten chicken egg in a thin stream. Turn off the fire and add greens to the pan. Let the soup sit for at least 30 minutes.
Boil a couple of eggs and 200 gr. salmon or trout, and then chopped. Add some greens and crab sticks. 5-6 pieces are enough. It is not recommended to salt the salad, but if it seems too bland, you can salt the fish while it is cooking.
Omelette roll
It is prepared from oat bran (2 tablespoons), poured over a glass of milk with the addition of an egg. The omelette is fried on both sides. Wrapped plain or with filling. You can add meat or fish, as well as eggs, herbs, and ham. The dish turns out more satisfying if you use Dukan mayonnaise as a dressing.
Pie empty or with filling
Mix together a couple of eggs, kefir (3/4 cup), 6 tablespoons of bran, a packet of yeast (instant). Add spices and salt to your taste. The dough is left to rise for an hour in a warm place. For those who love fluffy baked goods, it is recommended to add 1/2 teaspoon each of sugar substitute and baking powder.
The dough is poured into the mold. It is better to use silicone. Pastries can be made empty or with filling, which is placed on the dough. When a golden brown crust forms on the pie, take it out and let it cool.
Dessert options
Some people mistakenly believe that in the first phase dietary system Dukan has no room for desserts. This is not entirely true. Products that are approved for consumption allow you to pamper yourself with something delicious, which helps you overcome this stage more easily.
The most difficult phase in the Dukan Diet is the Attack, when you suddenly have to part with your favorite treats. Today’s selection is dedicated to recipes for the Dukan Attack, so that it goes smoothly, and most importantly, it’s tasty and only beneficial for your figure.
Tip: plan your menu in advance at least a few days in advance, for example once a week, so you can buy the products you need in advance.
This recipe is for those who cannot deny themselves bread and sandwiches or simply cannot live without buns. If you thought that buns are not the best dish for Attack, then you are wrong.
Bran bun
This recipe is for those who cannot deny themselves bread or simply cannot live without buns. If you thought that buns are not the best dish for Attack, then you are wrong.
To make 6 buns you will need:
- 4 tbsp. l. bran
- 1 or 2 eggs
- baking powder - a whisper
- 2-3 tbsp. low-fat milk powder (up to 5%)
- for those who want a sweet option - a couple of sweetener tablets
You can make such buns not only in the form of muffins, but also simply in the form of small pancakes, then they can be used as a basis for sandwiches.
Note: You can eat no more than 2-3 of these buns a day. They can replace your daily consumption of bran.
As for sweeteners, You need to remember that it is forbidden to use glucose, fructose and sorbitol. It is also better not to use synthetic sweeteners, as they can seriously harm the body, at least cause an upset stomach, and some are even toxic. It is best to give preference to natural products. Sweeteners made from stevia (the so-called honey grass) are now popular.
Stevia is considered the sweetest natural product because, unlike sugar, it is low in calories and does not increase blood glucose levels. You can buy it in regular stores, but it’s difficult. It is possible to order directly via the Internet a stevia sweetener specially designed for the Dukan diet - a high-quality 100% natural product. There are enough reviews about it. The link to it is on the left, and you can read about this online store.
Bread
There is no need to deny yourself sandwiches if you love them. The recipe for bread for the Dukan diet is what you need. You don’t break your diet and don’t deny yourself your favorite foods.
For the bread you need:
- 3 tbsp. bran (remember that in Attack daily norm 1.5 tbsp, means you can eat half a serving of bread per day)
- 2 tbsp. l. low-fat natural yogurt
- 1 egg or 2 egg whites
How to cook:
Beat the egg in a bowl until foamy, add yogurt and oat bran.
Heat a frying pan (it is better if it has a non-stick coating to fry the bread without oil). Spoon four “pancakes” onto the hot frying pan. Fry the bread on both sides for 3-5 minutes.
These breads can be eaten separately, or you can make toast with them, for example, with soft cheese and salmon or ham.
How to bake oat bran bread:
Chicken recipes
Chicken baked in the oven is ideal for dietary nutrition. Therefore, introduce a new habit of not frying, but baking in the oven or in a slow cooker. It's simple and delicious.
With rosemary and lemon
Preparation: Preheat the oven to 180 degrees. Wash the chicken pieces; if there is skin or fat, it is better to cut them off. Place the chicken on foil, pour lemon juice on top and add rosemary sprigs. Bake in the oven for about 20 minutes until done.
Note: You can use seasonings for cooking, but they should not contain MSG or salt. Only natural dry herbs, look carefully at the ingredients when purchasing!
Nuggets
Nuggets are mostly associated with fast food, and certainly few people think that they can be made dietary. Adapting the recipe for the Attack phase will allow you to indulge yourself with them without any problems. For this recipe you will need:
- 2 chicken breasts;
- 1 egg;
- 2-3 tbsp. spoons of bran;
- spices;
Preparation: In a small bowl, combine oat bran, salt, and spices. You can add herbs. In another bowl, beat the egg. Chicken breast should be cut into long thin slices 2 cm thick.
Dip a piece of breast in the egg, then roll in bran and place on parchment/baking sheet/foil. Preheat the oven to 180 degrees. Bake the nuggets in the oven for 15-20 minutes until done.
Chicken muffins
- 1 egg for each muffin
- chicken breast, cut into small pieces
- spices and herbs
- green onion or onion - finely chopped
- low-fat cheese - cut into small cubes
Preparation: Before starting cooking, preheat the oven to 180-200 degrees.
Mix all ingredients except eggs in a bowl. Divide the mixture into 4 parts, take silicone muffin molds or just a muffin mold. Place the mixture into each compartment. Break an egg into each cell on top. Bake in the oven for 15-20 minutes. Cool before serving.
Rolls with soft cheese
- 4 chicken breasts
- 50-70 gr. soft low-fat cheese
- green onions
- clove of garlic
- spices and herbs
Preparation: Cut the chicken breasts in half lengthwise to create thinner pieces (see photo).
The halves can be broken off. For the filling, finely chop the onion and garlic, mix it with soft cheese, add spices and herbs.
Wrap the filling into rolls and secure with a toothpick. Bake in the oven or slow cooker for about 20-25 minutes.
Fish and seafood dishes
Fish and seafood contain a lot of protein and are recommended foods during the Attack phase.
Omelet with smoked salmon
For this recipe you will need:
- 5-6 chicken eggs
- 200 gr. smoked salmon
- 2 tablespoons natural low-fat yogurt
- dill
- 1 tbsp. fresh green or onions
Preparation: The oven is preheated to 180 degrees. The fish is cut into small cubes. In a separate bowl, mix eggs, yogurt, dill and onion. Add chopped fish here and mix.
Place the mixture in a baking dish (a silicone mold works best as the cake will not burn and is easy to clean). Bake in the oven for 35-40 minutes until done.
Salmon with mustard, baked in the oven
- 1 tbsp. mustard (any kind, granular can be used)
- salmon fillet - 1 pc.
- thyme
- spices without salt and monosodium glutamate
Preparation: Preheat the oven to 200 degrees. Place the salmon fillet in a baking dish, coat it with mustard, sprinkle with thyme and spices.
Bake in the oven for 20-25 minutes until done.
Tom Yam soup with seafood
- 2 liters of water
- 300-400 g white fish fillet - hake, limonella, pollock
- 100 grams of shrimp or sea cocktail
- spices and seasonings
- a little dried or fresh ginger
- some green basil
Preparation: Pour water into a saucepan and put on fire. When the water boils, add the diced fish into it. Cook for 10-15 minutes.
Add spices and herbs to the soup, except basil. Cook for another 10 minutes, then add shrimp. Cook for about 5 minutes. Turn off the soup and let it stand.
Before serving, sprinkle the soup with chopped basil leaves.
Curd rolls with crab sticks
For this recipe you will need:
- soft cottage cheese or cheese
- crab sticks
Preparation: Place a sheet of nori, first spread cottage cheese or soft cheese on it. Then lay out the crab sticks and wrap them with nori. When all the “sausages” are ready, you can put them in the refrigerator for about 20 minutes, then carefully cut them with a sharp knife.
Desserts
The attack is truly the most difficult phase of the diet, but these easy-to-make and delicious desserts will help you cope with it easily.
Syrniki
- 200 gr. low-fat cottage cheese
- 2 eggs
- sweetener
- 2-3 tbsp. spoons of bran
- salt, vanillin
Preparation: In a bowl, mash the cottage cheese with a fork, beat in the eggs, add sweetener and bran and mix well. Add salt and vanilla. Form cheesecakes from the resulting mass. There are two cooking methods: in a non-stick frying pan or in the oven (bake for 15-20 minutes at 160-180 degrees), choose which one you like best.
Coffee
- 400 gr. soft low-fat cottage cheese
- 1 tsp instant coffee or cocoa without sugar
- sweetener to your taste (1 tablet = 1 tsp sugar)
- you can add a little cinnamon
Preparation very simple: mix all the ingredients in a bowl and you're done!
More information about the Dukan diet:
