If you are looking for a good, thoughtful diet, then Dr. Dukan's weight loss system may be what you are looking for.
The effectiveness of this diet has been proven over the years, so its popularity is growing more and more every year. In a month you can realistically lose up to 20 kg.
What foods can you eat?
The 7 day Dukan diet should be classified as a low carbohydrate diet. This technique is called systemic, since it should be used for a long period of time. Using such nutrition, you can be sure to get rid of extra pounds and achieve a stable, long-term effect. Most people who reach their desired weight adopt these principles as the basis for consistent nutrition throughout their lives.
The essence of the Dukan protein-carbohydrate diet for 7 days is that the menu includes only those dishes that contain proteins and carbohydrates in large quantities. The following products are allowed to be consumed:
- foods rich in animal proteins;
vegetables. - the list is enriched with 72 protein products and 28 types of vegetables.
The main protein foods can be considered:
- egg;
- seafood and fish;
- meat – veal, offal, beef, poultry;
- tofu cheese;
- low-fat dairy products.
Dukan diet menu for the everyday table
| Breakfast | 2nd breakfast | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|---|
| Monday | Scrambled eggs from two or three egg whites, a couple of pieces of boiled chicken breast | Fat-free cottage cheese | Focaccia fish soup | Cottage cheese casserole | Baked chicken with garlic |
| Tuesday | Bran pancake, slice of ham | Crab sticks | Vietnamese beef stew | Yogurt | Baked salmon with aromatic herbs |
| Wednesday | Omelette, a piece of lightly salted sea fish | Cheesecake | Chicken soup with boiled eggs | Dukan cinnamon pancakes | Seafood julienne |
| Thursday | Vanilla bran porridge, eggnog | Cream cheese, two slices of ham | Chicken casserole | Cottage cheese with kefir | Stewed veal with Dukan mayonnaise |
| Friday | Scrambled eggs, a couple of pieces of lightly salted salmon | Yogurt with bran | Fish soup | Boiled eggs with Dukan mayonnaise | Baked chicken meatballs |
| Saturday | Soft-boiled eggs with a couple of pieces of meat | Crab sticks | Grilled (or baked) chicken. | Cottage cheese with bran and kefir | Focaccia seafood salad |
| Sunday | Cream cheese, Dukan bread and a couple of slices of ham | Low-fat yogurt | Fish soup, turkey steak | Bran muffins with goji berries | Chicken with curry |
We offer you a sample diet menu every day
The Dukan 7-day protein-carbohydrate diet menu includes:
Monday
Breakfast:green coffee with ginger, low-fat ricotta, a couple of pieces of grilled chicken breast.
Dinner:low-fat yogurt, Vietnamese beef.
Afternoon snack:Dukan cinnamon pancakes.
Dinner:garlic chicken pieces, tiger prawns with garlic.
Tuesday
Breakfast:a hot drink, an omelette, a couple of pieces of ham.
Dinner:prawns, trout with herbs.
Afternoon snack:vanilla porridge combined with oat bran, coffee or tea without sugar.
Dinner:Dukan mayonnaise, boiled eggs.
Wednesday
Breakfast:hot drink, low-fat cream cheese, a couple of pieces of turkey ham, goji berries.
Dinner:Grilled chicken breast, granola ice cream.
Afternoon snack:pink cheese cake.
Dinner:Chicken nuggets in oat bran, eggnog.
Thursday
Breakfast:hot drink, scrambled eggs, low-fat cream cheese.
Dinner:chicken curry with yogurt.
Afternoon snack:oat bran cake with goji berries; coffee or tea without sugar.
Dinner:salmon soup.
Friday
Breakfast:low-fat yogurt with oat bran, hot drink.
Dinner:low-fat ricotta, steamed fish with aromatic herbs.
Afternoon snack:crab sticks.
Dinner:pepper beef steak.
Saturday
Breakfast:omelette with mint and curry, hot drink.
Dinner:slices of ham, grilled turkey fillet steaks.
Afternoon snack:ginger lemonade with goji berries, oat bran biscuits
Dinner:Baked turkey meatballs.
Sunday
Breakfast:soft-boiled eggs with meat chips, hot drink.
Dinner:oat bran pancakes, smoked salmon appetizer.
Afternoon snack:coffee or tea without sugar.
Dinner:fried chicken.
Dukan diet menu for one week of each phase
The Dukan protein-carbohydrate diet for weight loss includes four independent phases, each of which has its own dietary needs and products used. The effectiveness and efficiency for a month are determined taking into account the exact and complete compliance with the recommendations at all stages of the diet:
- attack phase;
- alternation phase;
- consolidation phase;
- stabilization phase.
"Attacks" menu step
The menu at this stage includes protein-rich foods. In the current phase of the 7-day protein diet, you may experience dry mouth, dizziness and other deterioration symptoms. This indicates that the Dukan protein-carbohydrate diet is working and that adipose tissue is being lost.
The duration of this phase of a protein-carbohydrate diet for weight loss is limited in time, taking into account the extra pounds:
- excess weight is up to 20 kg - the period of the first phase is 3-5 days;
- excess weight from 20 to 30 kg – phase period 5-7 days;
- excess weight exceeding 30 kg – the period of the first phase is 5-10 days.
- the maximum period of the first phase must not exceed 10 days.
Menu of the Dukan diet for the "Attack" phase for every day:
- 1, 5 tablespoons of oat bran;
- at least 1. 5 liters of plain water;
- lean horse meat, beef, veal;
- calf liver and kidneys;
- skinless turkey and chicken meat;
- veal or beef tongue;
- a variety of seafood;
- egg;
- you can eat any fish, baked or boiled;
- low-fat fermented milk products;
- garlic and onion;
- lean ham;
- It is allowed to add salt, vinegar, seasonings and spices to food.
All vegetables and fruits presented in the protein diet can be mixed in different ways throughout the day. The first phase of the Dukan protein-carbohydrate diet for 7 days for weight lossshould not includethe following products:
- goose, duck meat;
- sugar;
- pig
Menu step "Toggle"
This name of the presented phase indicates that there is an alternation of two different diets: vegetable and protein. Example Diet Options:
- one day – protein diet – one day "protein + vegetables"
- three days "proteins" - three days "vegetables + proteins"
- five days "protein" – five days "vegetables + protein"
If at the beginning of the diet the excess weight was more than 10 kg, it is necessary to use an alternation scheme: five for five days.
The menu of the second phase of the Dukan protein-carbohydrate diet for 7 days for weight loss includes all the products presented in the first phase for a "protein" day, but you can add vegetables such as:
- tomatoes, cucumbers, spinach, green beans;
- radishes, asparagus, cabbage, celery, aubergines, courgettes, mushrooms, carrots, beets, peppers.
You can eat vegetables in any quantity and preparation method. An approximate menu for each day of a protein-carbohydrate diet for weight loss includes the following products:
- Every day eat food with the addition of 2 tablespoons. tablespoons of oat bran, 1. 5 liters of plain water;
- all products in the "attack" phase menu include vegetables that do not contain starch;
- cheese (fat content less than 6%) - 30 grams;
- fruit (no grapes, cherries or bananas)
- cocoa - 1 teaspoon;
- milk;
- starch - 1 tablespoon;
- jelly;
- cream - 1 teaspoon;
- garlic, ketchup, adjika, spices, chili pepper;
- vegetable oil for frying;
- gherkins;
- bread - 2 pieces;
- white or red wine - 50 grams.
The second phase of the Dukan protein-carbon diet for weight loss, designed for 7 days, prohibits eating certain foods, as well as fruits and vegetables. The second phase does not allow the use of:
- cereals, rice, beans, peas, lentils, potatoes, pasta;
- avocado, beans, corn.
"Pin" menu phase
The third phase of the Dukan protein and carbohydrate diet for weight loss, designed for 7 days, helps stabilize the weight achieved in the previous two phases.
A sample menu for each day includes the following fruits and vegetables:
- Every day eat food with the addition of 2. 5 tablespoons. spoons of oat bran;
- Every day you need to drink at least 1. 5 liters of plain water;
- all the products on the menu, which includes the first and second phase;
- fruit (you cannot eat fruits such as grapes, bananas and cherries);
- bread 2 slices, low-fat cheese - 40 grams.
You can eat potatoes, peas, beans, rice and pasta 2 times a week. Twice a week you can eat whatever you want, but replace fruits and vegetables with only one meal.
Dukan diet menu for the "Stabilization" phase.
The presented phase is the same Dukan diet based on fruits and vegetables for weight loss, designed for 7 days. Includes the following sample menu:
- every day you need to drink 1. 5 liters of plain water;
- every day eat food with the addition of 3 tablespoons of oat bran;
- eat vegetables, fruit, any amount of protein food, a piece of cheese, two slices of bread, any two products that contain a large percentage of starch every day.
- Once a week you need to spend a day following the menu of the first phase.
The simple rules presented allow you to maintain your weight within certain limits, eating whatever you want for the remaining 6 days of the week.
Pros and cons of the Dukan diet
Dr. Dukan's protein-carbohydrate diet, designed for 7 days, has numerous advantages:
- The lost kilograms are no longer returned. Even if you return to your normal diet, you will not experience any weight gain. You can follow this diet for a month or more.
- The high effectiveness of Dr. Dukan's protein-carbohydrate diet, characterized by 3-6 kg per week, allows you to lose 12-25 kg per month.
- You can follow Dr. Dukan's protein-carbohydrate diet at home or during your lunch break at work. Its menu also includes the consumption of small quantities of alcohol.
- This fruit and vegetable-based diet is absolutely safe, as it does not involve the use of chemicals or additives. Here we mainly consume vegetables and natural proteins.
- There are no restrictions on the amount of food consumed.
- There are no hard restrictions on when you need to eat fruits and vegetables.
- Weight loss is observed from the first day of taking Dr. Dukan's protein-carbohydrate diet and in a month you can lose on average up to 20 kg.
- Simple diet for a week.
The disadvantages of this diet include:
- The 7-day diet limits the amount of fat.
- Dr. Dukan's 7-day diet is not completely balanced, so you should also consume vitamin and mineral complexes.
- The first phase of the 7-day diet is very difficult and general fatigue may occur.
- A week-long diet involves the consumption of oat bran, and purchasing this product causes some difficulties.
The presented diet is considered the most effective, because in a month you can lose a fairly significant amount of kilograms. Fruits and vegetables in the Dukan diet are the main ingredients, which is good news because this food is healthy and tasty.