The famous Dukan diet: description of the stages of the detailed menu for 7 days and recipes

In 2016 it entered the ranking of "Best diets for healthy eating". According to official statistics, out of losing weight it tried every third. Despite the barrage of criticism, the number of those who were able to lose weight growing. It was developed over 30 years ago, but only in the last 5 years came to such popularity.

The essence

The technique was developed by the famous French nutritionist. He called it: "Eat and hudey" and in these words is the essence of the Dukan diet because it involves eating nutritious, but low calorie foods. Large selection of fish, meat, dairy foods does not Deplete the body physically, and mentally. Despite the long "hunger strike", it is transferred quite easily and allows you to feel great.

The main principle of the diet is to eat mostly protein foods on the background of complete rejection of carbohydrates.

A little statistics. The diet was developed by French doctor Pierre Dukan. She became famous after the publication in 2000 of his book, "I can't lose weight", which was sold over 10 million copies, is published in 32 countries, translated into 14 languages.

The Dukan diet for weight loss

A description of the stages

Way weight loss can be divided into stages (phases), each of which is responsible for certain processes in the body, and involves a specific set of permitted and prohibited foods.

Step 1. Attack

The most difficult and at the same time efficient of all — phase "Attack", when there is a complete replacement of carbohydrate food to protein. She starts the process of burning fat. Here weight loss in the range of 4-7 kg.

To determine stage duration, need to decide how many extra kilos you want to get rid of in the end. The higher the number, the longer the phase. If it is 15-20 kg will take 5 days if 30 kg — all 10, but that the maximum term diet

The attack allows to use 72 protein product. Meals can be boiled, broiled, steamed, baked, oven and grill, even fry without oil. The portions are also not limited, i.e. you can eat as much as you want.

The principle of action — start the metabolic processes with high-speed carbohydrates enter the body, and he has to replenish energy reserves from fat.

Step 2. Cruise / Striping

A very long phase, which many do not survive because of the time. Here Dukan offers exclusively to alternate the protein days with protein and vegetable. Will have to continue until, until you see the desired number on the scales. The second stage usually lasts 2-6 months.

The doctor recommends the classic pattern of alternation: a day the use of protein day — protein and vegetable. Although you can choose another option more convenient for you and suitable to your body: 2/2, 3/3 and 5/5 even.

Terms run the body processes, the second phase prevents the depletion and alteration of organs due to lack of vitamins and excess protein.

Step 3. Consolidation / Consolidation

The third phase allows you to gradually return to a normal diet. The goal is to capture the results of the weight loss achieved in the previous phases, and not to regain lost weight.

It is very important to correctly calculate the duration of stage: for each thrown kilogram — awarded 10 days of consolidation. For example: lost 10 kg — sit in this phase for 100 days. Do not be afraid of these big numbers, because here resolved not only carbohydrates, but also such amenities as sweet desserts in the form of cake and pastries.

The Dukan Diet

Step 4. Stabilization

The fourth phase returns to normal diet, but subject to some rules:

  • to drink up to 2 liters of water per day;
  • a lot of walking in the fresh air;
  • to climb the stairs each stair that you found on the way, — elevators and escalators shall be deleted;
  • play sports or even do exercises in the morning;
  • regularly arrange fasting days;
  • consumed daily for 3 tbsp of oat bran.

According to Dr. Dukan, the weight after the diet is returned only to the lazy who lead a passive lifestyle. He offers to get involved in an active hobby, to forget about the extra weight. If to consolidate the results of physical exertion, the body reaches the desired shape.

From the biography. The French Council of doctors decided that practicing medicine in business, Dukan violates the professional code. In 2012, he was expelled from this Council at his own request. In 2014 dietitian struck off the medical register for what he was engaged in commercial promotion of his diet.

Product lists

When deciding on the Dukan diet, you need to know exactly what you can eat and what is not. Moreover, for each stage of weight loss has its own table of permitted products, in which you need to constantly look.

If you need an extended list of allowed foods for each phase, you can find them in the book by Dr. Ducane "I can not lose weight".

Reference information. In the last phases of the diet Ducane allows to use Shirataki — noodle long white color of glucomannan. It is a unique low-calorie product that perfectly nourishes and at the same time, help to lose weight.

Contraindications and harm

As a diet was a barrage of criticism from doctors that is, you have to understand that protein weight loss can not go unnoticed for the body. Prolonged lack of carbohydrates in the diet can result in serious health problems. So you need to imagine initially what is the harm of this system of losing weight.

First, it has contraindications, the violation of which will lead to the disruption of many body systems:

  • the presence of cardiovascular diseases and predisposition to them;
  • renal dysfunction;
  • pathology of the liver;
  • hypertension;
  • problems of reproductive system;
  • diseases of bones, joints and spine;
  • diabetes mellitus;
  • teenage and elderly age;
  • pregnancy and lactation;
  • allergies;
  • diseases of the gastrointestinal tract.

With caution to such a diet is necessary to concern to people who do intellectual work, whose work requires high concentration (drivers, doctors etc.), as well as suffering from metabolic disorders, and prone to depression.

As the diet involves a weight loss in the long term (sometimes up to six months or more) before you sit on it, it is necessary to pass the examination and get a doctor's permission.

It is necessary to mention what you may encounter in the hospital, asking a doctor's opinion about the food system. Pierre Ducane do not favor their former professional environments, as it turned the idea of medicine business and earned them a small fortune. So don't be surprised by the negativity in his direction.

The Dukan diet pros and cons

Second, the obvious disadvantages of the diet can appear the following side effects:

  • in the absence of carbohydrates in the diet, the body begins to break down not only fats but also muscles (keep in mind that the heart is a muscular organ);
  • without carbohydrates accumulate in the blood ketone body, which can cause metabolic acidosis and can lead to poisoning with acetone;
  • even 2 liters of water a day will not guarantee the proper functioning of the kidneys — therefore, many who lose weight complain of pain in that area and the smell of acetone breath;
  • carbohydrates regulate the nervous tissue — no other substances will not take on such a function, this means that breakdowns and depression are constant companions of weight loss in such a system;
  • carbohydrates are the only source of energy for the brain, which every day requires about 100g of pure glucose, but how he will take it on the protein diet;
  • the lack of fat increases several times the risk of neurodegenerative diseases (e.g. Alzheimer's disease);
  • in the absence of dietary fiber food leads to chronic constipation, an unpleasant smell from the mouth, worsening of skin conditions.

Yes, the Dukan diet gives excellent results already in the first stage of weight loss. But it is very important to correctly calculate their own strength and to be sure that the body will not fail, having experienced such a strong stress.

Criticism. Dr. Luris Aronie has sharply spoken out against the diet. He believes the abundance of protein for a long time — this is too serious a blow to the kidneys.


Atkins diet is a system of diet and protein food which should be used to comprehend all of its intricacies. If there is no time to read his books, follow the recommendations that will help you develop a menu and to lose weight stood the test to the end.


Seductive that under this diet you can eat ham and beef. However, one should not forget that these products increase the level of cholesterol in the blood and slow down metabolic processes. And allowed the crab sticks at all harmful.

So tip # 1: don't be fooled by these Goodies and limit your diet with healthy protein sources are chicken, Turkey, rabbit, quail eggs, fish, cheese, yogurt, kefir.

Drinking regime

Drink plenty of fluids need in order to avoid problems with the kidneys. To digest just 1 gram of protein, you need 42 ml of water. On the first three stages of the diet will be enough 1,5 l a day, but in stabilizing the phase of this quantity is recommended to increase to 2 L.

Physical activity

For proper dieting must provide the body moderate but necessary exercise that the doctor also paints in phases:

  • Phase I — daily 20-minute walk + sport.
  • Phase II — daily 30-minute walk + sport.
  • Phase III — daily 25 minute walk + sport.
  • Phase IV — daily 20-minute walk + sports.


What if there was a breakdown, you went a little overboard and ate prohibited foods, not bringing the diet to its logical conclusion? Dukan offers in this case not to despair and to adhere to the following tactics:

  • next 2 days make exclusively protein;
  • if the failure occurred in the phase of "Attack", it should be extended to 2 days;
  • increase your daily water intake to 2 liters;
  • sleeping more than usual;
  • daily walks should be at least an hour in the next 3-4 days;
  • to limit the consumption of salt.


Importance bran. First, they need to consume daily. Secondly, strictly in the indicated dosages:

  • attack: 1.5 tbsp;
  • striping: 2 tbsp;
  • fastening: 2,5 tbsp;
  • stabilization: 3 tbsp.

If you think that dieting is very easy and involves a wide range of protein products, you are mistaken. In fact withstand such a long marathon without carbs is very difficult.


In the first days of losing weight can be very difficult to make the menu. It seems that a lot of products, but how to combine them in one dish to create low-calorie diet for 1 day let alone 1 week, it is not always clear. For this purpose, there are sample menus for each phase, based on which you can make your own tailored to individual preferences.

Recently Dukan has developed a new program for weight loss on his system — the Express diet for 7 days (other names — "the Dukan diet Lite", "Stairway of power"). This is the Lite version of the main method.


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

Seafood salad

Suitable for any phase of the diet.


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


  1. Boil and cool eggs and squid.
  2. Yogurt and mustard to make a dressing.
  3. All the ingredients grind in a straw.
  4. To mix, fill cooked sauce.
  5. Mix thoroughly.


The recommended phase: Attack.


  • 3 liters of nonfat kefir;
  • 200 grams of boiled chicken breast;
  • 2 eggs;
  • greens;
  • salt, pepper.


  1. Finely chop the breast.
  2. Chop the egg.
  3. Chopped greens.
  4. Season with salt and pepper.
  5. Pour yogurt.

Shirataki with chicken hearts

Recommended phases: everything except Attack.


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


  1. Boil the hearts. Allow to cool and peel.
  2. Chop the peppers and onions (both varieties) strips.
  3. Fry in a pan with a small amount of oil, peppers and onions.
  4. Add to them the hearts.
  5. To shift into the cauldron.
  6. Tomato paste diluted with water 1:1.
  7. Add into the cauldron the diluted tomato paste, spices.
  8. To extinguish under a cover on slow heat for half an hour.
  9. Slice the tomato and herbs, add them 5 minutes before the end of stewing.
  10. Boil the shirataki pasta (3 min).
  11. Mix it with vegetable stew and hearts.

Cottage cheese casserole (dessert)

Suitable for all phases of the diet, in addition to the Attack.


  • 300 grams low-fat cottage cheese;
  • 3 eggs;
  • 150 gr of bifidokefir 1%;
  • 3 tbsp oat bran;
  • 3 PCs sugar-substitute;
  • vanilla.


  1. In 1 tsp of water to dissolve the tablets, sugar-substitute.
  2. Add remaining ingredients, mix well with a mixer.
  3. Spread on parchment paper in form.
  4. Bake at 180 °C for 1 hour.

Despite the ambiguity of this system weight loss diet Dr. Ducane is one of the few that outputs good results. The only question is how to sustain its strict canons such a long time and stay healthy. According to doctors, it affects the functioning of the kidneys. Still, it's worth it to try.