Atkins Diet

"If you're on a diet, the blame is to eat lean m meat, preferably boiled, Oh and celery a bit of sugar – tell me a – and you eat burgers with bread, and even cake eating". Yes, I them cakes and bread, pizza and burgers, cookies and cakes, but now, friends, I'm on a diet! However, on a diet! Unexpectedly? All the thanks on this account I address one man, the French nutritionist Pierre interior Dukano. After all, he invented this method of weight loss, he has created such a great power system that includes a large list of allowed foods, and allows them to create culinary masterpieces. All this works very effectively and produces results, it allows tasty and varied to eat. But let's all in order.

the Dukan diet

How to start a diet

The first and foremost thing you must do before starting a diet is to calculate on the official website Ducane your correct weight and to receive a personalized program with the duration of all stages.

  1. Do not neglect the recommendations that you will receive on your e-mail. If the program expects you the correct weight 55, then this is your proper weight and don't need to strive for an assumed 45 pounds.
  2. Strictly follow the recommended for you the lineup. If the program calculated for you on the first stage of 3 days, in any case, do not continue it on their own initiative.

The diet is prohibited to people under the age of 18, however, according to the latest Dukan diet allowed girls 17 years boys 18 years.

Stages of Dukan diet

The essence of the diet of French nutritionist is that it should be divided into 4 stages:

Attack – the shortest of all stages, which is an important mechanism for starting the operation of the entire system of weight loss.

Striping, or a Cruise – long phase of the diet during which there is a loss of normal weight.

Consolidation or Consolidation phase, aimed at a smooth transition of the body to nutrition education, which helps to strengthen the achieved results and to avoid of gaining weight.

Stabilization phase, which is recommended to adhere to all life to maintain the achieved results.

The same for all stages will be drinking regime – at least 1.5 litres of clean water per day.

The first stage – Attack

This is the shortest and most effective of all stages of the diet, as it is able to run the metabolic processes, and allows for a short time to get initial results. The principle of supply for this period based on the consumption of only protein foods, eliminating the carbohydrates and minimizing fats. The duration of this stage is from 2 to 7 days.

A prerequisite for the stage of attack is the daily consumption of oat bran in an amount of 1.5 tablespoons.

Stage Attack consists of the following permitted foods:

Lean meat

  • Beef – all the parts except the steak and rib;
  • Veal;
  • Horse;
  • Rabbit;
  • Offal – beef and beef tongue, beef liver.

Pork and lamb are prohibited at the stage of Attack

Poultry meat

Allowed any poultry except ducks and geese:

  • Chicken and chicken livers, stomachs;
  • Turkey;
  • Guinea fowl;
  • Quail;
  • Partridge etc


For these products there are no restrictions. Even fatty fish, such as mackerel, salmon, Sardinia, etc. Additionally in this category:

  • Canned fish, only do it in its own juice;
  • Capcana fish;
  • Crab sticks.
fish on a diet


As in the case with fish, seafood dishes are available without exception:

  • Shrimp;
  • Squid;
  • Mussels;
  • Crabs, crayfish, lobsters;
  • Oysters etc


The main rule when choosing a ham:

  1. The fat content per 100 grams of product should not exceed 4%;
  2. Shinka needs to be chicken or Turkey.

Eggs and dairy products

  • Eggs (chicken, quail) is permitted to be consumed in any form – boiled, scrambled or fried, most importantly, when frying eggs, use a non-stick pan and cook without adding oil (when frying is allowed to use 1 drop of oil).

If you have a high level of cholesterol in the blood, then you must limit the intake of egg yolks to 3-4 per week. Proteins can be consumed in unlimited quantities.

  • Dairy products 0%-Oh fat – yogurt, cottage cheese grainy, some soft cheese, yogurt, milk, etc. the Main rule in the composition of these products should not be sugar.

The second phase – Alternation

This stage is that the menu added various vegetables and herbs. The main rule of the stage is to alternate days of pure protein and days of protein and vegetables.

The scheme of alternation, everyone can choose for yourself: 1/1, 2/2, 5/5 and even. The last option is the most rigid of all, and is quite difficult for the body. Dukan himself gradually came to the conclusion that the ideal and not so heavy scheme duty is 1/1, i.e. 1 day, BW day 1 BW.

Phase Alternation you are allowed to consume quite a large amount of vegetables:

  • Cucumbers;
  • Tomatoes;
  • Pepper;
  • Radishes;
  • Cabbage (all types);
  • Green beans;
  • Bow;
  • Spinach;
  • Mushrooms;
  • All types of lettuce;
  • Eggplant;
  • The squash and zucchini.

Allowed vegetables are carrots and beets, but their use should be accompanied by some rules:

  • In grey, these vegetables can be consumed in unlimited quantities;
  • A heat-treated form – up to 200 grams per week;
  • Carrot juice is a prohibited product.

But, unfortunately, not all vegetables can be consumed at this stage of the diet.

Prohibited are all starchy foods:

  • Potatoes;
  • Beans;
  • Peas;
  • Lentils;
  • Fig;
  • Corn

And in the list of prohibited products, as before and includes all the cereals, porridge, and avocado which is a fruit, but is often mistakenly attributed to vegetables.

In addition to protein foods and vegetables, in 2017, the doctor made some changes for the diet. For example, with phase Alternation, Dukan allowed to eat nuts, according to the rule of butter (this means that the connection is valid today dauci serving of nuts, you don't use any oil in the food).

  • Migdal 25 g;
  • Peanuts raw 50 grams;
  • Roasted peanuts 35 oz.;
  • Hazelnut 22 g;
  • Walnut 22 g;
  • Cashew 28 g;
  • Brazil nut 21 g;
  • Pine nut 22 g;
  • Sunflower seeds 30 g;
  • Pumpkin seeds 30 g;
  • Sesame seeds 28 oz.
the stage of consolidation

The third stage – Consolidation

This is the most important phase of the whole diet, as it allows to consolidate the results and go back to their previous weight. When he reached the posting, you should understand that passed a lot and the hard way in the fight against excess weight (some people with a large overweight, the phase Alternation of an hour to reach, and even more). And just for the sake that your efforts are not in vain, is to go to the end of the third stage of the Dukan diet.

This stage is the most important, ale in the same hour the "throw" among the supporters of this system of power. Psychologically many people, reaching your desired weight, stop the diet. Joy rush in all heavy, and eventually "eat" it all back.

The duration of the stage of Consolidation is calculated by the formula – 10 days diet for every lost kilogram. That is, if you were dropped 10 kg in the diet, so the stage of Consolidation you will last 100 days if 35 kg – almost a year you still have to follow all the rules of doctor Dukan.

At this stage it is already known to us diet is added to the following products:

  • Fruits;
  • Whole wheat bread;
  • Sire;
  • New ViDi m YASA;
  • Starchy foods;

At this stage no longer need to alternate between protein days and protein and vegetable, but the prerequisite is 1 protein day a week, using products that you used at the stage of Attack (it should be, as a rule, the same day of the week).


Starting with Fixing connection you are allowed to eat 1 serving of fruit. Of course, the portion is a relative term, and for a man it looks different, but the average is, for example, 2 apricots, or 1 Apple, slice of watermelon, a small bowl of blueberries or strawberries, etc.

At the stage of Consolidation is prohibited, the following fruit:

  • Bananas;
  • Grapes;
  • Dried fruits.

Whole wheat bread

Another nice addition of a new stage of the diet Ducane – bread. It is important to choose the bread composition. It must be bread or branny (that is, the dough for the bread made not from flour, but only out of the bran) or whole wheat (in the bread should only contain flour).

The allowable dose at the stage of Consolidation – 2 slices of bread.


This new product at this stage as the sire. Preferably, choose a hard cheese, as well as to exclude siri like brie, Roquefort, and goat cheese. On our shelves of cheeses, it is desirable to choose such cheeses as:

  • Poshekhonskiy;
  • Kostroma;
  • Dutch;
  • Gouda etc.

The main rule when eating cheese is his portion, the weight of which should be 40 grams.

New ViDi m YASA

To the existing list of different types of meat we can add a few more types:

  • Leg of lamb – the main beauties of the uppermost layer;
  • Roast pork;
  • Conventional tavern – that is, fat content of ham is not possible to focus on.
products with starch

Starchy foods

In the first half of the stage of Consolidation permitted 1 portion of starchy foods per week, and in the second half – 2 servings

The calculator does not share the stage of Consolidation at the half. You can do it yourself, following your line. For example, if you calculate to Consolidate the allotted 100 days, the first 50 days it will be the first half of the second, respectively the second.

To your taste and desire, choose foods from the below and enjoy delicious dishes. Don't forget, which of the following you can only choose one and connect only 1 time in 7 days.


This category of products is the most acceptable at this stage. Important to choose pasta made from durum wheat, but also in the process of cooking the specialties the addition of butter or fatty cheeses. As an addition to pasta, you can take a small amount of Parmesan cheese for topping, or make a sauce from fresh tomatoes.

A serving of pasta is equal to 220 grams


Very useful product, rich in slow carbohydrates, which is allowed to use from the stage of Consolidation. The rules are the same as with pasta – do not use for cooking oil.

A serving of lentils is equal to 220 grams

Couscous, polenta, bulgur

Another addition in our diet – delicious foods from Eastern cuisine. In our kitchen this is a rare visit, but still a small amount you can afford at this stage of the diet. Rule making remains unchanged – do not add oil.

A serving equals 200 grams

Rice and potatoes

Set these two products at the end of our list are not in vain. Of all the innovations – the rice and potatoes are recommended to use as little as possible. The rules of cooking has not changed – cook without adding oil. Rice it is advisable to choose wild or brown and brown or basmati. As for potatoes – the main rule is to only cook it raw (in uniform) for a couple or bake in the oven.

A serving of rice is equal to 220 grams.

The portion of potatoes is 125 grams.

The fourth stage – Stabilization

Axis we come to the final stage of the Dukan diet. This step is very short on the rules, but it is the longest of all the previous ones – this stage you need to adhere to a lifetime. But do not be afraid – VI is already out on the correct weight, you already fixed it, now the main task is to keep him for a lifetime. So you just try to eat right (excluding malicious products such as sugar, fast food, etc). Rules are quite simple:

  • Drinking regime;
  • 3 tablespoons of oat bran every day;
  • 1 pure protein day every week.
diet menu

Menu for the week (examples)

In this section you will be presented with a rough weekly menu are divided into stages. But you should pay attention that the data menu is based solely on simple dishes that do not require long cooking. In reality, there are plenty of recipes that will brighten up your days and months spent on this diet.

And remember that the Dukan diet does not limit you in the number of used dishes, not have to count calories. The main rule is to only eat foods from the list

Menu for the attack

Don't forget that you have to be on this stage exactly as many days as you calculated calculator official site! Do not prolong this step on their own initiative.