If you are looking for a good and well thought-out diet, then the weight loss system according to Dr. Dukan may be just right for you.
The effectiveness of this diet has been proven over the years, which is why its popularity is increasing every year. In a month you can realistically lose up to 20 kg.
What foods can you eat?
The Dukan diet for 7 days can be classified as a low-carbohydrate diet. This technique is called systemic because it should be used over a long period of time. With such a diet you are guaranteed to get rid of the excess pounds and achieve a long-term and stable effect. Most people who reach their goal weight accept 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 contains only 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 supplemented with 72 protein products and 28 types of vegetables.
The most important protein-containing foods are:
- eggs;
- seafood and fish;
- Meat – veal, offal, beef, poultry;
- tofu cheese;
- low fat dairy products.
Dukan diet menu for every daily table
| Breakfast | 2. Breakfast | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|---|
| Monday | Scrambled eggs from two or three egg whites, a few pieces of boiled chicken breast | Fat-free cottage cheese | Fish soup you flatbread | Cottage cheese casserole | Baked chicken with garlic |
| Tuesday | Quark bran pancakes, slice of ham | crab sticks | Vietnamese beef stew | yogurt | Baked salmon with herbs |
| Wednesday | Omelet, a piece of lightly salted sea fish | Cheesecake | Chicken soup with boiled eggs | Dukan pancakes with cinnamon | Seafood julienne |
| Thursday | Vanilla bran porridge, eggnog | Cream cheese, two slices of ham | Chicken casserole | Cottage cheese with kefir | Braised veal with Dukan mayonnaise |
| Friday | Scrambled eggs, a few small pieces of lightly salted salmon | Yogurt with bran | Fishsoup | Hard-boiled eggs with Dukan mayonnaise | Baked chicken meatballs |
| Saturday | Soft-boiled eggs with a few pieces of meat chips | crab sticks | Grilled (or oven) chicken | Cottage cheese with bran and kefir | Seafood salad in flatbread |
| Sunday | Cream cheese, Dukan bread and a few slices of ham | Low-fat yoghurt | Fish soup, turkey steak | Bran muffin with goji berries | Chicken curry |
We offer you a sample diet menu every day
The 7-day Dukan protein-carbohydrate diet menu includes:
Monday
Breakfast:green coffee with ginger, low-fat cottage cheese, a few pieces of grilled chicken breast.
Dinner:fat-free yogurt, Vietnamese-style beef.
Afternoon snack:Dukan pancakes with cinnamon.
Dinner:Garlic chicken pieces, king prawns with garlic.
Tuesday
Breakfast:a warm drink, an omelet, a few pieces of ham.
Dinner:Shrimp, trout with herbs.
Afternoon snack:Vanilla porridge combined with oat bran, coffee or tea without sugar.
Dinner:Dukan mayonnaise, hard-boiled eggs.
Wednesday
Breakfast:warm drink, low-fat cream cheese, a few pieces of turkey bacon, goji berries.
Dinner:Grilled chicken breast, cereal ice cream.
Afternoon snack:pink cheesecake.
Dinner:Chicken nuggets in oat bran, eggnog.
Thursday
Breakfast:warm 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, warm drink.
Dinner:low-fat cottage cheese, stewed fish with herbs.
Afternoon snack:crab sticks.
Dinner:peppered beef steak.
Saturday
Breakfast:Omelet with mint and curry, warm drink.
Dinner:Slices of ham, grilled turkey fillet steaks.
Afternoon snack:Ginger lemonade with goji berries, oat bran cookies
Dinner:Oven baked turkey meatballs.
Sunday
Breakfast:soft-boiled eggs with meat chips, warm drink.
Dinner:Oat bran pancakes, smoked salmon appetizer.
Afternoon snack:Coffee or tea without sugar.
Dinner:fried chicken.
Dukan diet menu for a week of each phase
The Dukan protein-carbohydrate diet for weight loss includes four independent phases, each of which has its own nutritional requirements and products used. The effectiveness and efficiency for a month is determined taking into account the exact and complete compliance with the recommendations at all stages of the diet:
- attack phase;
- transition phase;
- consolidation phase;
- Stabilization phase.
"Attacks" menu phase
Protein-rich foods are on the menu during this phase. In the presented phase of the protein diet for 7 days, dry mouth, dizziness and other symptoms of deterioration may occur. This suggests that the Dukan protein-carbohydrate diet is working and fatty tissue is being lost.
The duration of this phase of a protein and carbohydrate diet for weight loss is limited in time, taking into account extra pounds:
- Overweight is up to 20 kg – the period of the first phase is 3-5 days;
- Overweight of 20 to 30 kg – stage duration 5-7 days;
- Overweight over 30 kg – the duration of the first stage is 5-10 days.
- The maximum duration of the first phase should not exceed 10 days.
Dukan diet menu for the "attack" phase for every day:
- 1. 5 tbsp oat bran;
- at least 1. 5 liters of plain water;
- lean horse meat, beef, veal;
- calf liver and kidneys;
- skinless turkey and chicken;
- veal or beef tongue;
- various seafood;
- eggs;
- You can eat any fish baked or boiled in the oven;
- low-fat fermented milk products;
- garlic and onions;
- lean ham;
- It is allowed to add salt, vinegar, spices and seasonings to dishes.
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 be includedfollowing products:
- goose and duck meat;
- Sugar;
- pork meat
Menu phase "Variety"
This name of the presented phase indicates that there is an alternation between two different diets: vegetable and protein. Example diet options:
- one day – protein diet – one day "protein + vegetables"
- three days of "protein" – three days of "vegetables + protein"
- five days of "protein" – five days of "vegetables + protein"
If the excess weight at the start of the diet was more than 10 kg, you need to use an alternation scheme: five times 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, eggplant, zucchini, mushrooms, carrots, beets, peppers.
You can eat vegetables in any quantity and method of preparation. An approximate menu for every day of a protein-carbohydrate diet for weight loss includes the following products:
- Eat food every day with the addition of 2 tbsp. spoon of oat bran, 1. 5 liters of plain water;
- All products included 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;
- Gelatin;
- cream - 1 teaspoon;
- garlic, ketchup, adjika, spices, hot pepper;
- vegetable oil for frying;
- cucumbers;
- 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 the consumption of 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.
Menu item "Pin"
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 every day includes the following fruits and vegetables:
- Eat food daily with the addition of 2. 5 tbsp. spoonful of oat bran;
- Every day you need to drink at least 1. 5 liters of plain water;
- all products of the menu that includes the first and second tiers;
- fruits (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 the vegetables and fruits you eat with only one meal.
Dukan diet menu for the "stabilization" phase.
The presented phase is the same vegetable and fruit Dukan diet for weight loss, designed for 7 days. It contains the following sample menu:
- every day you need to drink 1. 5 liters of plain water;
- Eat food with the addition of 3 tablespoons of oat bran every day.
- Eat vegetables, fruits, plenty of protein foods, a piece of cheese, two slices of bread and any two products that contain high levels of starch every day.
- Once a week you need to spend a day following the menu from the first phase.
The simple rules presented will allow you to maintain your weight within certain limits and eat whatever you want on the remaining 6 days of the week.
Advantages and disadvantages of the Dukan diet
The 7-day protein-carbohydrate diet from Dr. Dukan has many advantages:
- Lost kilograms will no longer be returned. Even if you return to your normal diet, weight gain will not occur. You can follow this diet for a month or more.
- The high effectiveness of the protein-carbohydrate diet from Dr. Dukan, which is characterized by 3-6 kg per week, allows you to lose 12-25 kg per month.
- You can try the protein-carbohydrate diet from Dr. Follow Dukan at home or during your lunch break at work. Their diet also includes drinking small amounts of alcohol.
- This vegetable and fruit diet is completely safe as it does not use any chemicals or additives. Mainly natural vegetables and proteins are consumed here.
- There are no restrictions on the amount of food consumed.
- There are no strict restrictions on the time you need to take vegetables and fruits.
- From the first day of taking the protein-carbohydrate diet from Dr. Dukan weight loss is observed, and in a month you can lose up to 20 kg on average.
- Simple diet for a week.
The disadvantages of this diet include:
- The 7 day diet limits the amount of fat.
- The 7-day diet from Dr. Dukan is not completely balanced, which is why you should additionally 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 requires the consumption of oat bran, and purchasing this product presents some difficulties.
The presented diet is considered the most effective because it allows you to lose a fairly large amount of kilograms in a month. Vegetables and fruits are the main ingredients in the Dukan diet, which is good news because such foods are healthy and tasty.