The Dukan diet can melt up to 4 kg in the first few days without starvation and weight gain and celebrities like it.

Dr. Ducan, the creator of the Dukan Diet, is also the author of the book “I Can’t Lose Weight” where he explains the principles of this diet. The book has sold more than 10 million copies worldwide. It is known that her diet helped her lose weight before her marriage to the Duchess of Cambridge and that she had to get in shape after giving birth to Jennifer Lopez.

Here are the basic principles of the Dukan Diet:

Dukan’s diet is based on a diet that contains a significant reduction in protein and carbohydrate and fat intake. Thanks to protein, you will not feel as hungry as other foods and a small amount of carbohydrates will save you extra calories.

As a result, rapid weight loss occurs, and weight loss is due to fat loss, not muscle mass. At the same time, heals the body, improves the working condition of the skin, hair and internal organs.

The diet consists of four steps: two for weight loss and two for avoiding weight gain again. Between the two stages, the weight loss should reach the desired weight

Here are four steps in the Dukan Diet:

Attack (1-7 days): You start your diet by eating unlimited amounts of low fat protein and 1.5 tablespoons of oat bran every day.

Cruise (1-12 months): Periodically eat low fat protein once a day, followed by low fat protein with starch-free vegetables and 2 tablespoons oatmeal daily.

Consolidation (depending): You eat unlimited amounts of low-fat protein and vegetables, some carbohydrates and fats, and one day a week you eat only low-fat protein, and 2.5 tablespoons of oat bran a day.

Maintenance (afterwards): You usually follow the rules from the third episode. However, you do not have to be strict, as long as your weight is stable. The amount of oat bran eaten is increased to 3 tablespoons per day

Each stage of the Dukan diet has its own pattern. Here’s what you can eat each time:

The attack phase is based on protein-rich foods, with minimal calorie added foods:

Lean beef, beef, venison, pork


Liver, Kidney

A fish


Lean dairy products (up to 1 kg per day): milk, yogurt, cheese

Minimum 1.5 liters of water per day (required)

One and a half tablespoon oat bran per day (required)

A small amount of lemon juice and pickles

One teaspoon of oil to lubricate the pan

The cruising phase is based on the phased intake of food on one day from the attack stage, when the following vegetables are added the next day:

Spinach, kale, lettuce and other greens

Broccoli, cabbage, cauliflower









Green beans




Onions, leeks and chives

Oat bran Two tablespoons (required)

Other fruits and vegetables are not allowed. One tablespoon should not be added to any fat except salad oil or frying pan.

The consolidation phase is based on the combination of attack and cruise episode meals with the following meals:

Fruits: Serve one fruit a day, such as one cup of chopped watermelon; An apple / orange / pear / peach or nectar; Two kiwis, plums or apricots.

Bread: Two pieces of whole grain bread a day, with a thin layer of butter.

Cheese: Up to 40 grams of cheese per day.

Starch: Up to 225 grams of pasta, corn, beans, beans, rice or potatoes.

Meat: Lamb, pork or ham roast once / twice a week.

Meals for celebration: Meals twice a week for celebration. It includes an appetizer, a main course, a dessert and a glass of wine

Protein day: Once a week, eat only protein, such as during the attack.

Oat bran: 2.5 tablespoons of bran per day is mandatory.

The maintenance phase is the last phase of the Dukan diet. It is based on maintaining the results achieved. There are basically no forbidden foods, but the following principles should be followed:

Use merger episodes to plan meals

Continue with one day of pure protein from the attack stage.

Eat three tablespoons of oatmeal every day.

Example of food:

Attack episode


1.5 tablespoons low-fat cheese with oatmeal, cinnamon and stevia

Coffee or tea with skim milk and stevia



Roasted chicken.

Shirataki noodles cooked with broth.

Dietary gelatin.


Lean steaks and shrimp.

Dietary gelatin.

Decaffeinated coffee or tea with skim milk


Cruise episode


Scramble eggs up to three eggs

Chopped tomatoes

Coffee with skim milk



Grilled chicken with greens (plus oil and vinegar)

Greek yogurt, 2 tablespoons oatmeal

Ice tea


Baked salmon fillet

Steam broccoli and cauliflower

Dietary gelatin

Caffeine-free coffee


Consolidation stage


Omelette with 3 eggs and 40 grams of cheese and spinach

Coffee with skim milk



Turkey sandwich and 2 slices of whole bread

Half of the cottage cheese 2 tablespoons oatmeal and cinnamon

Ice tea


Roasted chicken

Fried zucchini

An apple


Before starting this diet, be sure to consult a doctor!


By eseek

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