Duncan's diet

The Dukan Diet belongs to the category of low-carbohydrate protein diets with alternating elements. The author of this diet is French nutritionist Pierre Dukan, who has been promoting this type of nutrition for more than thirty years.

This diet became most famous after Pierre Dukan's book "I Can't Lose Weight" was published in 2000, it was instantly released around the world with more than 10 million copies and became aone of the most popular books on the diet.

The main reason for that popularity is a very revolutionary weight loss technique proposed by a French nutritionist, which no one could have thought of before - you don't need to count calories to lose weight, just eatA certain amount of food is enough. and the weight will gradually decrease. Furthermore, Pierre Dukan emphasizes that this nutritional system is suitable for most people, regardless of whether he has followed any previous diets or has started the path to weight loss for the first time.

Many reviewers call the Dukan diet one of the modifications of the famous Atkins diet, but this does not diminish its effectiveness. In contrast, in the course of many studies around the world, it has been shown that diets low in protein and carbohydrates can provide the fastest and most effective weight loss results compared to low-fat diets. fat and low in calories.

Do's and Don'ts of the Dukan Diet

The essence of the Dukan diet

The essence of the Dukan diet, like the paleo diet, is a gradual transition to proper nutrition and the formation of healthy habits that help you not only lose weight, but maintain a normal weight. usually throughout life without any serious dietary restrictions.

The basis of the diet in the Dukan diet are protein foods, which, depending on the phase of the diet, can be supplemented with other products, which do not reduce the effectiveness of the wholegeneral diet.

The main feature of the Dukan diet is that it is divided into 4 phases, each of which plays a specific role in the weight loss process. It is the combination of all phases of the diet with their decreasing intensity that is the key to successful weight loss.

Benefits and benefits of the diet

There is no doubt that the Dukan diet is very effective, as evidenced by the numerous enthusiastic reviews of people who have tried it. And this diet actually has some undeniable advantages in relation to others. Here are some of them:

  1. Firstly, the Dukan diet implies a division into phases, which is an indisputable plus, since the last two stages allow you to consolidate the results and, if strictly followed, you are not afraidWill come back better.
  2. Second, nutritionist Pierre Dukan emphasizes that people who lose weight with the support of his diet must be physically active. After all, a person who consumes a large amount of protein can build a good muscle during a competent workout. And the more muscles there are on the human body, the better for his appearance and health.
  3. Third, the Dukan diet is less aggressive than other diets. Since people who lose weight with the help of this diet can eat full and delicious, which almost no other diet can provide.
  4. Fourth, this diet is suitable for those who, for some reason, cannot follow a continuous diet, as they are allowed to follow the Dukan diet at any time and with anyAny quantity within the framework of damaged products.

Harm and contraindications

However, there are some negative sides that can manifest themselves when following this diet.

  • One of the most important moments in the Dukan diet is its complete imbalance - the body can feel a severe lack of fat, so you should skip the strict exclusion of vegetable oilsor olive oil.
  • Many of Dr. Dukan's patients have complained of weakened immunity and increased susceptibility to colds and flu related to a lack of vitamins and minerals in the diet. Therefore, during the diet period, it will not be superfluous to supplement with a high-quality vitamin-mineral complex.
  • Although Dr. Ducan recommends using bran (the main source of fiber) systematically, it's not uncommon for people to notice gastrointestinal issues on this diet. Specifically, frequent constipation due to foods lacking in plant fiber. Therefore, if possible, with such symptoms, the number of vegetables in the diet should be increased.
  • During the early stages of the diet ("Attack"), many people reported experiencing persistent weakness and dizziness, possibly due to the body's transition into a state of ketosis, which did not always lead to results. positive. With the help of ketosis, the body breaks down subcutaneous fat, but not necessarily this process will positively affect the health of the entire body. In rare cases, ketoacidosis can cause a ketoacidotic coma - a disappointing diagnosis that leads to subsequent death. Therefore, at the first signs of fatigue and severe headaches during the diet, you should consult your doctor and, if possible, abandon this diet.
  • The use of various sweeteners and flavors allowed in the Dukan diet can have adverse health effects. Therefore, it is better to completely eliminate these additives from your diet.

Contraindications to the Dukan diet mainly include problems with the gastrointestinal tract, cardiovascular system, kidneys, and liver. This diet is not used during pregnancy and lactation, as well as in children and adolescents under 16 years of age. In people with hormonal disorders, compliance with this diet should be under the supervision of a doctor with the monitoring of all necessary tests. Violation of carbohydrate, fat or protein metabolism in the body is a strict contraindication to the Dukan diet, since in the process of following it the situation can only get worse.

Phases of the diet

The first and rather short phase "Attack" is the most severe in terms of nutritional restriction and at the same time the most effective. The length of this phase depends on how much extra weight you plan to lose:

  • up to 5 kg of excess weight - 1-2 days,
  • from 5 to 10 kg - 3-5 days,
  • from 10 kg or more - 5-10 days.

This is followed by the second phase of the "Alternating" diet, which is characterized by a change in phases of a severe diet with short breaks. The duration of this phase is determined individually - until you reach the desired weight.

The third phase "Consolidation" allows you to fix the weight at the desired level without the risk of weight gain later, the duration of this phase is always directly related to the number of kilograms lost and is calculated byPrinciple: 10 days fixed. over 1 kg of weight loss.

The fourth "Stability" phase can be seen as a protective measure to maintain the results you've already achieved while dieting. This phase is quite easy to do and therefore you should stick to it for as long as possible to maintain a normal weight throughout life.

Cooking according to the Dukan diet

Attack Phase

The "Attack" phase is characterized by very rapid weight loss. In an average week, the body can lose most of the excess weight. This phase includes the consumption of pure protein.

Products allowed:

  • lean meat (beef, horse meat, veal),
  • offal (beef or poultry liver),
  • poultry (chicken, turkey), game and rabbit meat,
  • fish (fatty fish, low-fat white fish, canned fish, crab stick),
  • seafood (shrimp, oysters, mussels, scallops, crabs, crayfish, lobsters),
  • lean deli meats (from 2% to 4% fat),
  • egg,
  • low-fat dairy products (cheese, milk, yogurt, cottage cheese).

The "Attack" phase eliminates carbohydrates completely!

The results of this phase are not inferior to the results obtained during fasting. This stage is the most effective and relevant even in problematic situations. For example, "Attack" is very effective for premenopausal women with fluid retention in the body or during menopause in the early stages of hormone therapy. This diet is also effective in people who have tried unsuccessfully to lose weight in the past.

The average duration of the "Attack" phase is 5 days. The length of this phase depends on how much extra weight you plan to lose:

  • up to 5 kg of excess weight - 1-2 days,
  • from 5 to 10 kg - 3-5 days,
  • from 10 kg or more - 5-10 days.

Proposals and features of the stage

  1. The first phase of the Dukan diet should be accompanied by drinking plenty of water. Water cleanses the body, removes unnecessary substances and waste and improves the effectiveness of any diet. It must be remembered that the body spends more energy digesting proteins than processing carbohydrates and fats, which means that more breakdown products will remain after protein digestion.
  2. Drinking small amounts of water during the Dukan diet, and especially during the "Attack" phase, is not only dangerous for the body, but can also stop weight loss altogether. So, at this phase of the diet, it is recommended to drink from 2 to 3 liters of clean water per day.
  3. The use of protein products combined with drinking plenty of clean water helps fight cellulite very effectively. The problem of forming "orange peels" in problem areas (buttock and thighs) is typical mainly for women and causes them a lot of cosmetic inconvenience. Cellulite often occurs during periods of hormonal imbalance and can accompany a woman for life. A high-protein diet, combined with the use of large amounts of low-mineral or clean drinking water will help eliminate the "orange peel" effect in problem areas quickly andeffective.
  4. Eating protein helps maintain muscle and skin tone. The protein diet, unlike other diets that force the body to use its own stored protein structures, on the contrary, helps not only to lose weight, but also to improve the quality of skin, hair andnail. Thanks to protein nutrition, muscles are in beautiful shape, the body does not age prematurely.

Phase "Alternate"

The "Alternating" phase is characterized by consecutive alternation of protein days with protein-vegetable days. Typically, Dr. Dukan recommends alternating: 5/5 (five protein days alternating with five protein-vegetable days). But in order to better endure the body (including psychological), people decided to apply the formula: 1/1 (alternating a day of sleep with a day of protein-vegetables).

On protein days, the product pool in the "Alternate" phase is similar to the product set in the "Attack" phase. On protein-vegetable days, vegetables are added to them.

Recommended and Prohibited Products

Vegetables allowed during the "Rotation" phase: tomatoes, cucumbers, onions, spinach, all types of cabbage, green beans, radishes, lettuce, zucchini, eggplant, bell peppers, carrots and beets (not in every meal).

Prohibited foods: all vegetables and starchy foods: potatoes, Jerusalem artichokes, corn, peas, rice, beans, beans, lentils.

The "Alternative" phase completely eliminates carbohydrates and limits fat! It continues until you reach the desired weight.

Proposals and features of the stage

  1. During the "Alternative" phase, it is necessary to drink 2 tablespoons of bird's nest bran per day, both protein and vegetable days.
  2. Vegetables that are allowed to be consumed in the "Alternative" phase are best eaten fresh (without oil) or boiled.
  3. Make sure to combine vegetables with protein, avoiding eating vegetables only on protein-vegetable days.
  4. Do not eat too much protein and vegetables, only eat until full, do not eat anymore.
  5. Since it is a physical activity, it is recommended to walk at least 30 minutes a day, if you lose weight suddenly, you should increase the walking time to 60 minutes in 4 days.
  6. If for some reason you can no longer follow the diet and decide to stop according to the results achieved, do not immediately switch to a regular diet, as you run the risk of gaining weight very quickly. Continuing the diet with the third phase, "Fixation", will allow you to transition to a normal diet without the risk of extra pounds.

"Repair" Phase

The "Consolidation" phase is aimed at maintaining the weight you have gained after going through the previous two phases of the diet.

The duration of the consolidation phase depends on the number of kilograms lost and is calculated by the formula:lose 1 kg of weight - 10 days of repair.

Products allowed:

  • protein foods: lean meat (beef or chicken preferred),
  • Fish and seafood,
  • chicken and quail eggs,
  • low-fat dairy products
  • vegetable,
  • one serving of fruit or berries per day (apples, strawberries and raspberries, melons and watermelons, grapefruit, kiwi, peaches, pears, nectarines, mangoes),
  • one to two servings of starchy foods per week.

Proposals and features of the stage

  1. At the consolidation stage, it is necessary to drink at least 1. 5-2 liters of clean water daily.
  2. At this stage, a daily serving of fruit is introduced. It can be any fruit in the amount of one piece (preferably apple, grapefruit, kiwi, peach, pear, nectarine and mango). For larger or smaller fruit: a small bowl of strawberries or raspberries, 1-2 pieces of melon or watermelon, two kiwis or two apricots.
  3. The exceptions are: bananas, grapes, dried fruits - their use is prohibited.
  4. During the fortification phase, you need to consume 2 tablespoons of bran per day.
  5. Daily portion of hard cheese - 40 g.
  6. During the fortification phase, it is recommended to eat 1-2 slices of whole grain or bran bread per day.
  7. Starchy foods can be used: lentils, rice, potatoes or pasta, but in limited quantities - 1 serving per week (for white rice, potatoes and pasta - servings no more than 125grams per week and for brown rice or lentils - no more than 220 grams per week). During the second half of the "Fixed" phase, starchy foods can be introduced in the amount of 2 servings per week.
  8. Physical activity during this phase: 25 minutes of walking daily,
  9. One day a week (for example, Thursday) - protein (use only products of the "Attack" phase).
  10. Two festive lunches or dinners are allowed per week.

"Stability" Stage

The "Stabilization" phase is the final phase of the diet and is especially important for maintaining steady results of the diet over the long term.

Featured products:

  • all kinds of protein foods and vegetables,
  • one serving of fruit or berry per day,
  • two slices of wholemeal bread
  • 40 grams of cheese per day,
  • two servings of starchy food per week
  • two gala dinners a week.

The "Stability" phase offers complete nutritional freedom in return for the implementation of 5 mandatory recommendations:

  1. The basis of nutrition are all products of the "Shaping" phase.
  2. Thursday is protein day (use products of the "Attack" phase only).
  3. You cannot use the elevator.
  4. You need to walk for at least 20 minutes every day.
  5. Make sure to drink 3-4 tablespoons of bran every day.

To avoid excessive weight gain, you must regularly adhere to the 5 main recommendations of the body stabilization phase!

Recommended menu for each phase

We provide you with a designated version of the phased menu while on a diet.

Reception / stage Breakfast Lunch Dinner Snack Dinner
  • omelette from 2-3 eggs,
  • small piece of ham
  • cup of natural yogurt
  • beef grill
  • 2 omelets
  • 100 grams of fresh cheese
  • Chicken fillet with low-fat cheese
  • a glass of milk
Alternate: 1/1 or 5/5 (exclude vegetables on protein days)
  • 2-3 hard-boiled eggs
  • a fresh vegetable salad
  • 100 g cheese
  • turkey with tomato and onion
  • 40 grams of cheese
  • a glass of kefir
  • a glass of fermented baked milk
  • two spoons of bran
  • Chicken fillet with green beans and bell pepper
  • Chicken fillet with onion and cheese
  • 1 apple
  • a glass of kefir with three tablespoons of bran
  • Chicken meatballs and pasta with parmesan cheese
  • cup of natural yogurt
  • a glass of kefir
  • white fish with sour cream and onion
  • a fresh vegetable salad
  • 3 omelets
  • 1 peach
  • cup of natural yogurt
  • Beef steak with vegetables and cheese
  • one portion brown rice (no more than 220 grams)
  • 100 g cheese
  • turkey fillet with bell peppers and onions
  • Salad of fresh vegetables and herbs

Diet recipes

If you decide to go on the Dukan diet, you can apply the following recipes to the diet dishes.

Attack Phase Recipe: Beef Steak


  • beef - 500 g,
  • soy sauce - 3 tbsp,
  • salt, black pepper - to taste,
  • seasoning for meat.


Cut beef into small thin pieces, rub with seasoning, salt and black pepper. Add soy sauce and let marinate a little for 30-40 minutes. Next, put the pieces of meat dry and fry evenly on both sides in a pan, apply a little olive oil until tender.

Recipe for the "Alternate" step: turkey with tomatoes and onions


  • turkey fillet - 500 g,
  • onion - 2 pieces,
  • tomatoes - 3 pieces,
  • garlic - 5 cloves,
  • cubes of vegetable broth - 1 piece,
  • salt, black pepper, herbs - to taste.


Cut the onion into thin slices, place on the bottom of the pan and pour in a small amount of water along with a mass of vegetable broth, cook the onion until golden brown over medium heat. Cut the turkey fillet into small pieces and add the onion. Cut the tomato into 4 parts after removing the skin. Mince the garlic cloves. Place the tomatoes in the pan along with the onion and turkey, add the garlic, salt, and black pepper, mix well and simmer until cooked through (if needed, add a little water).

Serve hot, sprinkle finely chopped laksa leaves on top, with fresh vegetable salad.

Recipe for the "Repair" phase: meatballs with cheese

Ingredients for 2 servings:

  • chicken fillet - 300 g,
  • onion - 1 piece,
  • hard pasta - 250 g,
  • parmesan cheese - 40 g,
  • salt, black pepper - to taste.


Pass the chicken fillet through a meat grinder along with the onions, add salt and black pepper to taste, forming small meatballs with wet hands. Boil 500 ml of water, add the meatballs and cook for about 20-30 minutes. Bring 2 quarts of water to a boil in another pot and cook the pasta for 10 minutes. Put the cooked pasta into the colander. Grate Parmesan cheese on a fine grater. As soon as the meatballs are ready, place a portion of pasta (about 120 grams) on a plate, place 3-4 meatballs on top and sprinkle with grated Parmesan cheese. Serve hot.