Principles of the Dukan Diet Scheme. All about the diet of Pierre Dukan. Detailed description of all stages. Dukan Recipes

Dietitian Pierre Ducane has developed a weight loss diet based on his 40 years of practice, which has gained popularity both among the general public and among celebrities, such as the Duchess of Cambridge and Jennifer Lopez. Dukan's multi-phase diet avoids fasting. At each stage, you should use acceptable products on the menu that contribute not only to losing weight, but also to maintaining the achieved result throughout life.

Basic rules of the Dukan diet

The Dukan diet is based on the following principles:

Reducing your daily calorie intake is useless. The doctor claims that reducing the daily calorie content while following the diet gives a short-term result. Returning to the usual diet, the lost weight will immediately return. According to Dukan, you should use only those foods in your menu that do not allow you to accumulate.

Limiting the amount of food consumed is not effective. The Dukan diet is the opposite of the mono diet. It is allowed to use 100 allowed foods in the menu in any quantity in order to feel full during the day.

popular:

• ✅ Diet Princess Kate Middleton: before the wedding and after giving birth
• ✅ Protein diet for a week or minus 6 kg in 7 days
• ✅ Rosehip diet for 10 days for quick weight loss

Daily use of oat bran- need. Pierre Dukan's statement that oat bran allows you to quickly saturate, remove toxins and toxins from the body. Every day you should eat 1.5-3 tablespoons of bran, drinking plenty of water.

Not without physical activity. Without physical activity, while following a diet, you can reach the point of "Not burned kilograms", when the weight stops. During exercise, the body works differently. According to the Dukan diet, it is necessary to take long walks every day, it is advisable to do morning exercises, play sports or fitness several times a week, and not use the elevator.

According to the rules of the Dukan diet, 4 main stages should be followed:

Dukan diet "Attack"- the menu for 7 days is calculated. The goal of the "Attack" is to make stored fats be burned. The menu of this phase contains exclusively protein products. The goal of the "Attack" is to make stored fats be burned.

"Alternation"- lasts until the desired result is achieved. The goal of "Alternation" in the Dukan diet is the desired weight loss. At this stage, certain vegetables are allowed on the menu, in addition to protein products.

"Fixation"- continues depending on the excess weight shed. The menu of this phase of the Dukan diet expands and becomes as close as possible to the final allowable.

"Stabilization"- continues throughout life. This is a kind of food culture, learned in the previous stages of the Dukan diet, which allows you to keep your weight normal.

Phase Attack

Diet Dukan "Attack" - the very first and most effective phase, which provides for severe restrictions on the menu. Its main goal is to burn fat accumulated in the body. It is carried out by using only protein products with a minimum fat content in the menu.

The consumption of protein products on the Dukan diet contributes to rapid satiety, therefore, the volume of a serving of one meal will be reduced. The body spends more energy on protein digestion than it receives from it, as a result of which excess weight leaves quickly. It is at the “Attack” stage of the Dukan diet that a sharp weight loss is observed, which, according to the doctor himself, motivates for further stages.

Before following the Dukan diet, you should clearly define the duration of the "Attack" phase. It is determined based on the number of extra pounds:
Up to 5 kg = 3 days;
Up to 10 kg = 4 days;
Up to 15 kg = 5 days;
Up to 20 kg = 6 days;
Over 30 kg = 7 days.

While following the “Attack” of the Dukan diet, you must adhere to the following rules:

Include in the daily menu the use of 1.5 tablespoons of oat bran, drinking plenty of water with them. With individual intolerance, you can replace bran with buckwheat. It is necessary to drink at least 1.5 liters of purified water without gas per day. It is recommended to do morning exercises. During the diet, be sure to walk in the fresh air for at least 20 minutes a day.

Approved Products

Diet Dukan "Attack" - allowed foods:

• Lean meat: veal, horse meat, beef, pork (6% fat), rabbit meat;
• Poultry (except duck and goose, eaten without skin): chicken, turkey, quail;
• Offal: kidneys, liver, tongue, lungs;
• Ham (no more than 4% fat, used without skin);
• Fish in any form: raw, baked, canned, fried, steamed;
• Seafood;
• Quail and chicken eggs: protein in unlimited quantities, no more than 2 yolk per day;
• Fat-free or with a minimum percentage of fat dairy and sour-milk products;
• Natural yoghurts;
• Crab sticks (no more than 7 pieces per meal).

As supplements on the Dukan diet in the "Attack" phase, the following are allowed:

• Olive, vegetable or rapeseed oil (1 tablespoon per day);
• Lemon juice;
• Tomato paste (2 tablespoons per day);
• Apple, soy, balsamic vinegar;
• Herbs and spices: cumin, thyme, rosemary;
• Onion;
• Baking powder, gelatin and yeast in cooking;
• Gherkins as a snack (2 pcs per day);
• Sugar substitutes.

Menu for every day

Dukan's diet - menu for each for the Attack phase (breakfast, lunch, afternoon snack, dinner):
Monday:

• Cottage cheese;
• Meatloaf with egg;
• Kefir;
• Boiled chicken breast.

Tuesday:

• Omelette;
• Rabbit in tomato sauce;
• Kefir;
• Grilled dorado in lemon sauce.

Wednesday:

• 2 hard boiled eggs;
• Beef steak with mustard;
• Milk;
• Seafood cocktail.

Thursday:

• Syrniki;
• Trout baked in the oven;
• natural yogurt;
• Braised turkey in a creamy sauce.

Friday:

• Cottage cheese casserole;
• Ear from sturgeon;
• Soft-boiled egg;
• Veal medallions in tomato sauce.

Saturday:

• Ham;
• Chicken soup;
• Kefir;
• Salmon baked in the oven.

Sunday:

• Omelet with ham;
• Lightly salted herring;
• Milk;
• Beef chops.

Phase Alternate

According to the Dukan diet, the desired result is achieved in the "Alternation" phase. This is the main step in losing weight. Its duration is determined by the loss of excess weight, that is, when the desired result is achieved, then the "Alternation" phase according to the Dukan diet ends. At this stage, in addition to protein products, vegetables and greens rich in fiber are introduced into the menu.

Allowed vegetables can be consumed both raw and cooked. However, they are not allowed on the Dukan diet menu at this stage every day. You should alternate exclusively protein days (according to the “Attack” phase) with mixed ones (when vegetables and greens are allowed on the menu).

Alternating protein days with mixed according to the Dukan diet is determined based on the desired loss of excess weight:
Up to 10 kg = 1/1
Up to 20 kg = 2/2
From 30 kg and more = 5/5

According to the Dukan diet in the "Alternation" phase, it is necessary to increase the daily intake of oat bran to 2 tablespoons. According to individual indications, they can be replaced with wheat bran or buckwheat brewed in water. The consumption of purified water is increased to 2 liters per day. Physical activity should also be more. The Dukan Diet requires walking outdoors for at least 30 minutes a day during the Alternation phase. Do not forget about morning exercises to achieve the desired result of losing weight as soon as possible.

What can and cannot be eaten?

What you can eat during the Dukan Alternation phase:

• All protein products allowed in the "Attack" phase;
• All spices and additives included in the menu of the "Attack" phase;
• Vegetables and greens: cucumbers, tomatoes, bell pepper, pumpkin, asparagus, spinach, parsley, lettuce, cabbage, radish, zucchini, eggplant, leek and onion, celery, green beans, beets, carrots;
• 1 unsweetened apple per day;
• Mushrooms.

An important nuance of the “Alternation” phase of the Dukan diet is that the protein products allowed in the first phase can be mixed arbitrarily, and only two types per day can be selected from the additional ones.

In the "Alternation" phase of the Dukan diet, the following foods should be excluded from the menu:

• Fatty meat and poultry (duck, goose);
• Potatoes, peas, beans, corn, lentils;
• Avocado, olives, black olives;
• Cereals, pasta and bakery products (with the exception of 2 slices of rye bread per day);
• Pastries, sweet desserts, chocolate;
• Sugar;
• Mayonnaise.

Menu by day

Phase of Alternation - menu by day according to the Dukan diet (breakfast, lunch, afternoon tea, dinner):
Monday:

• Omelette;
• Trout ear;
• Milk;
• Rabbit in sour cream sauce.

Tuesday:

• French scrambled eggs;
• Creamy chicken soup;
• Cucumber tomato;
• Beef steak. White cabbage salad.

Wednesday:

• Cottage cheese. Apple;
• Seafood cocktail;
• Hard boiled egg;
• Chops of veal.

Thursday:

• Buckwheat;
• Soup "Tom Yum" with shrimps;
• Kefir;
• Turkey stewed with vegetables.

Friday:

• natural yogurt;
• Steamed chicken breast;
• Ham;
• Weakly salted salmon.

Saturday:

• cucumber rolls;
• Borscht with meat;
• natural yogurt;
• Mackerel stuffed with vegetables in the oven.

Sunday:

• Syrniki;
• Beef cutlets;
• Kefir;
• Fish soup.

Consolidation Phase

Consolidation phase according to the Dukan system is a gradual exit from the diet. At the same time, the person continues to lose weight, but not so intensively, by about 400 grams per week. The duration of this phase is calculated individually, depending on the lost kilograms, based on the principle of 10 days of “Fixation” for 1 kg of weight thrown off earlier. For example, for a person who has lost 6 kg of weight, the duration of the “Fixation” stage should be 60 days.

The Dukan diet menu expands in the Consolidation phase:

• Non-sweet fruits are added, with the exception of bananas, cherries and grapes. But the allowable daily portion of permitted fruits should not exceed the size of an average apple.
• It is allowed to introduce 6% cheese into the diet.
• Twice a week you can eat potatoes, rice, pasta, peas, beans and legumes on the menu.
• At this stage, the Dukan diet increases daily allowance oat bran up to 3 tablespoons. Purified water without gas should be drunk at least 1.5-2 liters per day.

It is necessary to observe physical activity, exercise or fitness, take long walks from 30 to 60 minutes a day.

A feature of the “Fixation” phase of the Dukan diet are the so-called "feasts". These are such meals when you are allowed to eat absolutely everything that your soul and stomach desire. They are arranged once a week and only for one meal, for example, for lunch. Also, according to the Dukan diet, it is imperative to carry out a fasting day once a week - protein. That is, use only protein products in the menu according to the “Attack” phase.

Allowed products on the Dukan diet in the consolidation phase:

• All protein foods allowed in the "Attack" phase;
• All vegetables, additives and spices allowed in the "fixing" phase;
• Sour and sweet and sour fruits: oranges, tangerines, grapefruits, apples, kiwi, pears;
• Berries: melon and watermelon no more than 400 grams per day;
• Rice, potatoes, corn, beans, peas, pasta, starchy foods 2 times a week;
• Cheese 6% fat content no more than 40 grams per day;
• Honey - 3 teaspoons a day;
• 2 slices of bread.

Detailed menu

Dukan Diet - menu in the Consolidation phase (breakfast, lunch, afternoon tea, dinner):
Monday:

• Oatmeal with honey;
• Chicken noodle soup;
• Orange;
• French meat. Salad "Vitamin".

Tuesday:

• Omelet with ham and cheese;
• Borscht with meat;
• Mandarin, kiwi;
• Pilaf with beef. Cucumbers, tomatoes, bell peppers.

Wednesday:

• Syrniki;
• Paella with seafood;
• Apple;
• Turkey stuffed with prunes in the oven.

Thursday:

• Cottage cheese with honey;
• Meat hodgepodge;
• Cucumber, spinach;
• Mashed potatoes. Chicken liver. Carrot salad.

Friday:

• 2 hard boiled eggs;
• Kefir;
• Soup "Tom-Yam" with seafood.

Saturday:

• natural yogurt;
• Seafood;
• Kefir;
• Beef chops.

Sunday:

• Cottage cheese casserole;
• Ear from sturgeon;
• Grapefruit;
• Macaroni with cheese and ham. Greens.

Stabilization Phase

The Stabilization Phase of the Dukan Diet is a rule of eating behavior that must be adhered to throughout life in order to maintain the achieved result of losing weight and not gaining excess weight in the future.

According to the Dukan diet, you should adhere to the main 4 principles in the "Stabilization" phase:

• Eat 3 tablespoons of oat bran and drink at least 1.5-2 liters of non-carbonated water per day;
• give Special attention their physical activity: avoid elevators, take daily walks for at least 30 minutes, do morning exercises, do fitness;
• Once a week, arrange a protein fasting day according to the “Attack” phase;
• Include all foods in your daily diet or eat according to the “Fixation” phase. It is desirable to use fruits in the menu in the morning.

According to the Dukan diet, the “Stabilization” stage is no longer a restriction, but a way of life. Do not worry about the holidays when you want to enjoy culinary delights, because on this day you can afford a “feast”. The next day after the “feast of the stomach”, you should definitely arrange a protein “Attack” in order to avoid gaining excess weight.

Allowed and prohibited products

Allowed products according to the Dukan system in the Stabilization phase:

• Low-fat meats (beef, veal, horse meat, pork 6%, rabbit meat);
• Poultry meat: chicken, turkey (without skin);
• All varieties of fish in any cooking variations;
• Fat-free dairy and sour-milk products;
• Seafood;
• by-products;
• Lean ham without skin;
• Chicken and quail eggs;
• All vegetables (potatoes and legumes should be consumed in the menu no more than 2 times a week);
• Fruits (with the exception of cherries, bananas and grapes) should preferably be consumed in the morning;
• Honey 3 teaspoons a day;
• Bread (2 slices per day), pasta;
• Lemon, lemon juice;
• Cocoa;
• Mushrooms;
• Ketchup, tomato paste(2 tablespoons a day), adjika;
• Spices and additives (parsley, coriander, ginger, cumin, pepper);
• Gelatin, baking powder, yeast;
• Vegetable, olive oil;
• Tea, coffee, infusions and decoctions of herbs without sugar.

Prohibited foods in the "Stabilization" phase of the Dukan diet:

• Sugar;
• Pastries, sweet desserts;
• Sweet fruits: cherry, banana, grapes;
• Fatty meat and poultry (duck, goose in limited quantities);
• Fatty dairy and sour-milk products;
• Mayonnaise and sauces with its use in cooking.

Menu

Menu for the Stabilization phase on the Dukan diet (breakfast, lunch, afternoon snack, dinner):
Monday:

• Curd pudding;
• Norwegian soup with salmon;
• Grapefruit;
• Vegetable stew with turkey.

Tuesday:

• Omelette. Mandarin;
• Rassolnik. Cod liver;
• Kefir;
• Mashed potatoes. Salted herring. Cabbage salad.

Wednesday:

• Rice porridge with milk;
• Solyanka from selected meat;
• Ham;
• Gefilte fish. Salad from fresh vegetables.

Thursday:

• Soft-boiled egg. Pear;
• Ear from a combined fish;
• Kefir;
• Beef steak with mustard.

Friday:

• Muesli. Orange;
• Okroshka. hake fillet;
• Kefir;
• Spaghetti with bolognese sauce.

Saturday:

• Oatmeal. Apple;
• "Feast" - we eat whatever we want according to the Dukan diet;
• Ham;
• The vinaigrette. Pollock fillet.

Sunday:

• Syrniki;
• Borscht with meat;
• Grapefruit;
• Chicken breast. String beans in a creamy sauce.

Recipes

Here are some recipes for the Dukan diet that you can include in your menu:
Meatloaf with egg

Meatloaf with egg

Ingredients:

• Beef;
• Onion;
• Vegetable oil;
• Eggs;
• Garlic;
• Salt.

How to cook:

1. Boil 2 eggs, cool, peel.
2. We make stuffing. Grind beef and onion in a meat grinder. Add a raw egg, chopped garlic, salt to the minced meat.
3. We spread part of the minced meat in a form, on top of it boiled eggs, then the remaining minced meat, sprinkle with vegetable oil.
4. Bake in an oven preheated to 180 degrees for 45 minutes.
5. Let cool slightly and transfer to a bowl.

Meatloaf with egg diversifies the menu of the Dukan diet in the "Attack" phase.

Soup "Tom Yum" with shrimps

Soup "Tom Yum" with shrimps

Ingredients:

• king prawns;
• Coconut milk;
• Bulgarian pepper;
• Eggplant;
• Tomato;
• Carrot;
• Chilli;
• cilantro;
• Lime;
• lemongrass;
• Garlic;
• Ginger;
• Soy sauce;
• Vegetable oil;
• Green onion.

Cooking process:

1. Clean, wash and cut vegetables.
2. Boil the shrimp, remove the shell.
3. Make a paste: mix a lemongrass stalk with lime juice, chopped green onions and garlic, a small piece of ginger, soy sauce and vegetable oil.
4. Grind in a blender until a homogeneous mass is obtained.
5. Pour vegetable oil into a saucepan, fry shrimp on it, pour in pasta, add hot water, simmer on low heat for 10 minutes.
6. Strain the broth through a sieve and return it to the pot again.
7. Add coconut milk and vegetables.
8. Cook until vegetables are ready.
9. Salt at will.

Cover the pot and let it brew for a few minutes before serving.
Tom Yum soup with shrimp can be included in the Dukan diet menu for lunch, subject to the Alternation phase.

Paella with seafood

Paella with seafood

Ingredients:

• Seafood;
• Tomatoes;
• Bulgarian red pepper;
• Bulgarian pepper yellow;
• Onion;
• Garlic;
• Water;
• Olive oil;
• Salt pepper.

cooking process:

1. Boil seafood, leave the broth.
2. We peel onions and tomatoes, pepper from seeds, cut everything into small cubes.
3. In a frying pan heated with olive oil, first fry the onion, then add garlic and rice to it, fry for 5 minutes, stirring occasionally.
4. Add tomatoes and peppers, pour the broth, mix.
5. Salt, pepper to taste.
6. Fry on low heat for 20 minutes.
7. Add broth if necessary. Add seafood, turn off the gas, cover the pan with foil, let the dish brew for 5 minutes.

Paella with seafood is a favorite dish of the Spaniards. Try this dish while following the Dukan diet menu in the "Stabilization" phase.

Trout baked in the oven

Trout baked in the oven

Ingredients:

• Trout;
• Lemon;
• Olive oil;
• Salt.

Cooking steps:

1. Roll up the foil in 2 layers.
2. We clean the fish, not forgetting to pull out the gills.
3. Lemon mode into two parts.
4. Squeeze out the juice from one part, cut the other into circles.
5. We put the trout on the foil, sprinkle with olive oil, salt.
6. Top with lemon juice.
7. We spread the lemon slices both inside the carcass and on top.
8. Bake in preheated oven until done, about 25 minutes.

The "Attack" phase of the Dukan diet is the most important, and therefore it is recommended to include trout in the oven in your menu for lunch or dinner. Fish will enrich the body not only with protein, but also with phosphorus.

cucumber rolls

cucumber rolls

Ingredients:

• cucumbers;
• Cottage cheese;
• natural yogurt;
• Garlic;
• Salt pepper.

How to cook:

1. Wash cucumbers thoroughly, cut into thin slices lengthwise.
2. Mix cottage cheese with yogurt in a separate bowl, salt, add chopped garlic.
3. Mix until a homogeneous mass is obtained.
4. We spread the mixture on a slice of cucumber, wrap it in a roll.
5. If the cucumbers are not large, we pierce the rolls with toothpicks.

Diversify your menu while following the Dukan diet in the "Alternation" phase with a savory snack - cucumber rolls.

French scrambled eggs

French scrambled eggs

Ingredients:

• Eggs;
• Tomato;
• Onion;
• A piece of bread;
• Vegetable oil;
• Salt pepper.

Stages:

1. Cut the bread and tomato into cubes, chop the onion, grate the cheese.
2. In a frying pan heated with vegetable oil, fry the onion alternately, add bread to it.
3. When the bread turns golden, add the tomato and fry for 3 minutes.
4. Then pour the eggs, salt, pepper to taste, fry over low heat for 5 minutes until cooked.

French scrambled eggs can be safely added to the menu of one of the days of the Dukan diet in the “Fixation” phase for breakfast.

Photos before and after

This method of losing weight is amazing in its effectiveness. That is why he is so loved all over the world. Next, we offer to be inspired by the photographs of those who have reached the end, so to speak.

Photos before and after losing weight on the Dukan diet:

Hello dear blog readers! Tell me who does not know the name "Dukan"? I don't think there are. The doctor is a nutritionist, the author of a weight loss technique and just an interesting person. His name has become a household name in matters of weight loss and for good reason. Pierre Dukan knows what he's talking about. He has been advising his patients for many years. But he gained real fame after the publication of the book “ I can't lose weight". On Ozone over 100 reviews by this book!

The Dukan diet, stages and menus - these questions excite those who want to lose weight. That's what we'll talk about today, touching on the most burning of them.

The main idea of ​​the Dukan diet is a structured approach, divided into 4 stages. The first two should reduce the weight, and the second two should fix it. Each stage has its own name and its own list of products allowed for consumption.

An important point: before starting a diet, you need to decide on goals for weight loss. It depends on the number of days you need to achieve results.

First stage "Attack"

Attack - short and efficient. Duration - 2-10 days. Everyone has their own individual indicators, so the number of days may vary. Depends on how many kg you need to lose (see the plate above)

Now let's move on to the list of products:

• Lean meat: chicken, rabbit, horse meat, veal. You can beef liver, lungs, kidneys, the very tip of the tongue. The use of ham is allowed, but the fat content is not more than 4%.
• Fish and seafood.
• Eggs with a slight caveat - no more than two yolks. And if there are problems with cholesterol, then the number of egg yolks is a maximum of 4 per week. Proteins can be eaten in unlimited quantities.
• Dairy fat-free products: natural yoghurt without sweeteners, cottage cheese. Can be consumed powdered milk 0% fat content (it can be no more than 3 tablespoons per day).

In this phase, you can only eat protein foods, the list of which includes 72 items. You can find more detailed information on the pages of my blog, in the article "".

Every day we follow 3 rules:

1. 1.5 tablespoons of oat bran (can be replaced with oatmeal or);
2. Drink at least 1.5 liters per day;
3. 20-minute daily walks in the fresh air.

Attack menu example

• For breakfast Treat yourself to an egg white and milk omelette. Remember that dairy products must be fat-free. Add a piece of fish to the omelet and green tea.
• At lunch- baked chicken, you can beef. Bake better with herbs.
• afternoon snack- a slice of cheese with seafood.
• For dinner Steamed fish.

The second stage "Alternation"

alternation or cruise This is where the biggest weight loss happens. Plus, 28 vegetables are added to the list of allowed products from the first phase. The list includes tomatoes, carrots, cucumbers, zucchini, cabbage. I will describe in more detail about the cruise in the hotel article "".

The number of days still depends on the desired weight (see table above).

The highlight of the stage is the alternation of days with protein intake with days where protein plus vegetables are eaten.

The simplest scheme of the second stage: one day eat only protein foods, the next - protein plus vegetables

There are several options for alternating days: 1/1, 2/2 and 5/5. You can choose the scheme yourself. But those who are overweight should stick to the first option - 1/1. On such a nutrition system, the body will be much easier.

Forbidden foods: avocado; legumes (adjustment - all legumes), all grains, pasta, corn and potatoes.

Well, it becomes much easier when vegetables are added to the list from the “attack”.

We also follow the 3 daily rules:

1. The volume of bran eaten up to 2 tablespoons;
2. We drink 1.5 - 2 liters per day;
3. 30-minute daily outdoor walks.

Cruise menu example

• Morning- We start with bran pancakes and a cup of coffee.
• Lunch- vegetable stew with lean meat.
• For an afternoon snack- low-fat cottage cheese casserole.
• Dinner ear.

Be sure to use a kitchen scale to control portion sizes.

The third stage "Fixing"

Anchoring- at this stage, the body gets used to the new system. The menu becomes more diverse, and the duration of this period is determined based on the lost kilograms. For example, if during the “attack” and “alternation” stages you lost 5 extra pounds, then you will need 50 days to consolidate the effect. Approximately 1 kg of weight lost 10 days of the third stage.

What about the allowed list? It continues to grow and delight with new products. Now you can also:

• cheese (fat content not more than 40%) - 40 gr;
• a couple of slices of bread (rye or whole grain) - no more than a couple of slices;
• you can afford fruits, and even a melon with watermelon (but except for bananas and grapes)
• pork, lamb and bacon are added to meat products.
• pasta from durum wheat;
• whole grain rice or (to a lesser extent) white;
• boiled or baked unpeeled potatoes - 1-2 pcs.;

But, the most pleasant thing at the stage of consolidation is the opportunity to arrange a real celebration of the stomach. This includes the first course, second course and even dessert. The main thing is not to eat all this for dinner. Best for lunch.

One day a week is dedicated to consuming Pure Proteins exclusively. For example, "protein Thursday". Used as a key element in maintaining proper weight

And don't forget to follow:

1. we eat 2.5 tablespoons of oat bran;
2. drink water 1.5 - 2 liters per day;
3. 25 minute daily walks.

An example of the Pins menu

• Breakfast – oatmeal, cheese, coffee.
• Dinner- chicken broth with meatballs, bread.
• For an afternoon snack egg, kefir with bran.
• Dinner baked fish.

The fourth stage "Stabilization"

Stabilization - the last stage of the diet. From the name it becomes clear that our task is to finally stabilize the weight and get used to the new rules. They will help save the results and not gain overweight.

What to follow:

• 3 art. l. bran every day.
• drink at least 2 liters of pure water.
• daily walks with a minimum duration of 20 minutes.
• control the amount of food you eat. Better protein and vegetables. And you should not overeat starchy fruits, cheese and bread.
• 1 unloading protein day per week.

Restrictions are only for fatty, sweet and starchy foods. Eat no more than 40 grams of cheese. in a day. Products containing starch, 1-2 times a day. Food portions are small.

For the last step, Pierre Ducane states that it can be followed for quite a long time. And you can continue to eat like this for the rest of your life. During the passage of the three stages, there is a gradual change in eating habits. And the stabilization phase will strengthen new system nutrition and will not let you go astray to the intended goal - maintaining weight at the desired level for life.

Sample menu "Stabilization"

In order not to break loose, you should choose an assistant. For example, a book. Only not simple, but from Monsieur Dukan himself. He created a unique guidebook " 60 days with Dr. Dukan". This is not just a book, but a step-by-step plan for 60 days with recipes, tips, tricks. it the best option to permanently lose 10 kg!

More information can be found on my blog pages. Read the article "". Presented here full list of all products, which will greatly facilitate your life when shopping in the store. When the Dukan protein diet appears in life, it is better to think over the menu for all stages in advance. This will help you not to break loose and clearly follow the instructions.

I also want to advise you not to be lazy and not come up with excuses. They say there is no time, no time to cook, it is necessary to select products. Yes, it is more difficult than the usual pasta with sausages for many. Only as a result you can get a stable weight. Those who have experienced the delights of mass overload will understand.

I say goodbye and the very last tip for today - share the article with your friends in the open social networks. Bye Bye! 🙂

Often if desired lose weight girls set themselves unrealistic standards and sometimes, frankly, "go too far" with weight loss. So, many of them do not have enough physical activity and you should not get involved in strict diets at all. How to understand exactly how many kilograms you need to lose?

Article content:

Nutritionists have the answer to this question, each of which is trying to develop the most effective and expedient way to calculate what is normal, ideal and overweight for each individual. Pierre Dukan did not lag behind them, who developed his own calculator, allowing everyone and everyone to get an answer to the burning question - how much weight you need to lose to look irresistible.

Dukan Diet Calculator Free

Stages of the Dukan Diet

The first stage of the diet is called "attack", its duration is indicated in the calculation results of the Dukan calculator. During the first stage, only protein products are allowed. Their full list includes 72 items, among which you can find lean meat, except for pork and lamb, low-fat ham, poultry, any kind of fish (river and sea), as well as seafood, low-fat dairy products and eggs. It should be noted here that there are no specific restrictions on the use of protein, only 2 eggs with yolks are allowed. If you decide to separate the protein, then it can also be eaten in any quantity.

note that the morning will need to start with 1 tablespoon of bran.

In the first phase of the attack diet, cut out vinegar, coffee, all types of tea, soy sauce, all greens, most drinks, alcohol, salt, and mustard.

This phase usually lasts from two to seven days, and twenty minutes of exercise in the morning or evening is recommended during it. At this stage lose one to five kilograms excess weight. To achieve this effect, do not forget about water, which is better to use in non-carbonated form. The Dukan diet is characterized by the requirement to consume two liters of fluid per day, including all drinks.

Sample menu for the "attack" phase

Breakfast: 2 egg scrambled eggs without oil added, a slice of fat-free cheese and a glass of water.

Dinner: 250 grams of boiled chicken breast.

Lunch: one and a half tablespoons of oat bran and a glass of fat-free kefir.

Dinner: an ear from any kind of fish.

After the successful completion of the first stage, it is necessary to proceed to the next one called "cruise". The basic principle of the stage is that vegetables can now be added to protein products. Dukan points out as many as twenty-eight vegetables, among which you can find cabbage, beets, carrots, cucumbers, tomatoes, potatoes (in limited quantities), corn, pumpkin and others. At this stage of the Dukan diet lose about a kilo a week, consolidating the results of the "attack", and allowing the body to smoothly reduce weight. The duration of the "cruise" is quite long, because for every extra kilogram there is a week.

Also during the second stage increases the amount of bran consumed up to two tablespoons and extends the period of physical activity to half an hour a day.

Remember that the second name for this stage is “alternation”, since the days when you can eat vegetables will alternate with protein days, as in the first stage.

Sample menu for a vegetable day for the "cruise" stage

Breakfast: green tea and low-fat scrambled eggs.

Dinner: stewed veal with vegetables.

Lunch: 150 grams of cottage cheese casserole plus two tablespoons of bran.

Dinner: a piece of boiled fish with a salad of fresh vegetables without oil.

At the end of the "cruise" you should reach exactly the weight to which you wanted to lose weight.. At this stage, the mass is excreted from the body harmful substances restarts metabolism.

You will begin to feel light and literally radiate health.

The third stage is called "consolidation", which serves to consolidate the results obtained. This stage is even longer, because ten days of the diet are needed to consolidate each lost kilogram. Now you can already eat fruits, starchy vegetables, bread and regular cheese.

Remember that starchy foods include not only potatoes, but also pasta, beans, rice, whole wheat, etc.

You no longer lose weight, but you will not gain the old one, as is the case with conventional diets. Now you will need to increase the amount of bran to two and a half tablespoons, and the load in the form exercise keep at twenty-five minutes a day.

Sample menu for the stage "consolidation"

Breakfast: cottage cheese pancakes with fruit and a cup of coffee without sugar.

Lunch: Two and a half spoons of bran.

Dinner: low-fat cutlets with salad.

Lunch: a glass of kefir.

Dinner: pasta with sauce.

After completing the Dukan diet, it is strongly recommended proper nutrition which must be observed at all times. Also, do not forget about bran, which you need to eat 3 tablespoons at the end of the diet. Physical activity also remains in your daily routine.

The Dukan diet is quite effective, it not only allows you to lose weight and stay on it, but also perfectly disciplines, improves the regime and allows you to increase immunity and body resistance.

Dukan diet calculator free

This calculator has been designed to take into account not only the ratio of height to weight, but also many other factors. When calculating for Dukan's calculator You will need to enter personal data such as gender and age, of course, height and weight, level of daily activity (depending on lifestyle and type of work). As a result, you get indicators such as body mass index, ideal weight, the status of your body, as well as the number of kilograms that you need to get rid of.

Moreover, below you get a real "formula" of the diet, which consists of three stages. The calculator will give you the duration of each of them, and we will consider the nutrition rules during these stages below. Of course, their duration will depend on how many kilograms you need to lose and on other factors affecting the body.

Video: How to calculate the Dukan diet for free

People who dream of losing weight have tried hundreds of methods to combat extra pounds. What diet is considered the most effective? This question is not easy to answer. There are many methods for losing weight, but not all of them will work equally well for a particular person.

Each new diet has to be tested on itself in order to find a system that will achieve maximum results. And one of the most effective and well-established options is the weight loss diet. Pierre Dukan is a French dietitian who has been developing his unique technique for forty years. The nutrition system he proposed consists of four stages.

Description

Weight loss according to Dukan is that at first a person consumes exclusively in unlimited quantities. The body spends a lot of energy on digesting proteins, expending its own reserves of fat. Next, vegetables are introduced into the diet.

Pierre Dukan compiled a list of 100 foods that are highly nutritious and promote weight loss. However, it would be misleading to believe that the diet is based on strict restrictions and the "holodomor". Losing weight by this method, a person will not feel hungry. Naturally, this allows you to maintain high performance throughout the day.

The duration of the diet can be up to several months. Over such a long period, the body gets used to a new diet.

Principles of the methodology

The main principles of the Dukan protein diet, which form the basis of his nutrition system, are to block forbidden fats from food.

Principle 1

The body needs healthy protein foods. Protein should come without fats, dyes and other additives. To do this, the nutritionist recommends using:

1. Low-fat boiled veal, beef, poultry or horse meat. Poultry meat can only be eaten without the skin, but it is better to cook with it.
2. Boiled liver, kidneys, heart, tongue and other offal.
3. Smoked, boiled, stewed fish and fish meals, as well as canned food without oil. You can't eat fatty fish!
4. Various seafood - oysters, shrimps, crayfish, mussels and crab sticks.
5. Eggs - boiled or fried without oil.
6. Fat-free dairy products.

Principle 2

Carbohydrates have a very bad effect on fat burning effect. Therefore, the Dukan protein diet completely eliminates all carbohydrate foods. The fuller the person, the stricter his diet should be.

As for drinks, sweet sodas are banned. You can only sparkling water "light" and drinks with a sugar substitute.

Principle 3

During the diet, you need to drink 3 liters of water per day. You will also have to walk a lot, lead a peppy lifestyle.

It is important to eat several spoons daily, washed down with clean water. This will replenish the supply of dietary fiber. Oat bran perfectly satisfies hunger.

Principle 4

The Dukan Method says that you cannot lose weight by simply reducing the calorie content of food. When you return to your usual diet, the lost weight will return again. Therefore, you should adhere to a diet that will not allow the body to accumulate excess fat to consolidate the result.

Advantages and disadvantages

When a person needs to lose weight, he is ready to try any diet that can give a positive result. Each method has its pros and cons. French nutritionist Pierre Dukan and his diet have received worldwide fame and deservedly so. However, it should be noted that his method has both advantages and disadvantages.

The benefits include the following:

1. Rapid fat loss at an early stage. This is a significant motivation.
2. You can eat delicious healthy food.
3. You can stick to a diet not only at home, but also at work, while traveling.
4. There is no need to count calories, reduce portions and eat on a strict schedule.
5. The menu is made up of protein products that are needed for the development and strengthening of muscles.
6. The Dukan protein diet will allow you to get rid of not only excess fat. With its help, you can tighten the skin and increase muscle tone.
7. The diet is relatively safe for health, you can stick to it for several months.

The French protein diet is not without disadvantages associated with increased protein intake:

1. An excess of proteins creates a load on all organs and increases the level of cholesterol in the blood.
2. Lack of fiber can disrupt performance digestive system, intestinal microflora and cause constipation. There may even be malfunctions in the nervous system.
3. Perhaps the development of a deficiency of certain vitamins and minerals.
4. The initial stage of the diet may be accompanied by dizziness and increased fatigue.
5. Lack of fat can upset the hormonal balance.
6. When protein is processed, the body produces ketone bodies, which can cause bad breath. But this problem is temporary.
7. The Pierre Dukan diet for weight loss is associated with significant cash outlays. High-quality protein products needed for cooking are not cheap.

Deficiencies can matter if you do not follow the recommendations of a French nutritionist. Switching to the Dukan nutrition system should be under the supervision of a specialist. Any changes must be detected in time to avoid irreparable consequences.

Where to begin

Starting weight loss according to Dukan, you must first consult an experienced doctor and undergo a medical examination. The protein diet gives a big load on the internal organs, therefore, with the slightest deviation from the norm, this technique will have to be abandoned.

It is necessary to control the state of health not only before the start of the diet, but also during its observance. If pathological abnormalities are detected, it is necessary to leave the diet, but gradually, without sudden jumps.

If the Dukan protein diet works, then the next step is to develop motivation. A strong incentive will avoid psychological discomfort. For each achievement, you can come up with incentive prizes. The support of loved ones is also important.

For a diet, it is advisable to pre-purchase such unusual products as:

• puddings;
• sweetener;
• balsamic vinegar;
• syrups that do not contain sugar;
• fat-free cocoa;
• carob;
• gluten;
• flavors;
• isolate;
• agar-agar;
• funchose;
• Shirataki noodles.

You should gradually enter the Dukan nutrition system. Two weeks before the start, the consumption of sugar and salt is reduced, and the amount of water drunk per day increases. Wheat bread is replaced with bran tortillas.

Stages

To cope with obesity, it should be understood that the French nutritionist calls not only to lose weight, but also not to gain excess weight again. To do this, you need to carefully study the description of the stages of the Dukan diet.

Stage one - shock

At the first stage, which is called "Attack", only protein foods are consumed: meat, fish, poultry, eggs, and so on. They can be boiled, stewed and steamed. As a seasoning, you can use a little sweet tomato or mustard sauce, vinegar and lemon juice.

At the stage, they must consume one and a half tablespoons of bran and walk on foot for 20 minutes twice a day.

The shock period should last from 2 to 10 days.

Stage two - dilution

At the next stage - "Alternation" vegetables are included in the diet. The consumption of bran is also increasing. Now the norm is three tablespoons.

The features of the diluting stage are:

• The alternation of proteins and carbohydrates. One day only protein foods are consumed in food. Another day - proteins are supplemented with vegetables.
• You can eat any vegetables, but without overeating. Do not eat foods containing starch.
• Hiking becomes more intense - 30 minutes twice a day.

This phase of the Dukan method should continue until the desired goal is reached. Sometimes this can take up to two months. When you reach the desired weight, you can proceed to the next step.

Stage three - final

At the final stage, the diet is diluted with fruits, hard cheese and bread. On the day you can eat:

• 100 grams of strawberries, 1 orange or 2 peaches;
• some hard cheese;
• some potatoes, peas or corn;
• bran, drinking and hiking still remain a priority in the same volume.

At the third stage of the “Fixation” diet for weight loss according to Pierre Dukan, you can arrange holidays with a full meal, dessert and a glass of dry white wine.

How long should the third stage last? The calculation of the Dukan diet in the third stage is that the lost kilograms are multiplied by ten. The resulting figure will mean the duration of the third phase, towards the end of which the severity of the diet gradually decreases. For example, you lost 7 kg. In this case, the consolidation phase for you should last 70 days.

Stage four - "Stabilization"

The stabilization stage will allow you to fix the new weight for a long time. For this you need:

1. Don't overeat.
2. Every day there are 3 tablespoons of bran.
3. To drink a lot of water.
4. Have one protein day a week.
5. To live an active lifestyle.

Approved Products

The effectiveness of the Dukan method is to lose weight without feeling hungry. A French nutritionist has compiled a list of foods that you can eat without restrictions. In total, the diet includes one hundred foods.

Animal products

According to the Pierre Dukan diet, 72 animal products can be eaten:

1. Lean foods- beef, game, rabbit, lean pork, veal.
2. Meat products - turkey, chicken ham, pigeon, meat and liver of chickens and cockerels, quail and guinea fowl.
3. It is allowed to use such types of fish as: red mullet, halibut, bighead, sea bream, flounder, mullet, crab meat, salmon, swordfish, bar, sea bass, burbot, halibut, haddock, blue whiting, pollock, sardine, stingray, mackerel, cod, tuna and hake.
4. Seafood is also allowed: crabs, squids, cuttlefish, shrimp, langoustines, mussels, clams, shells and oysters.
5. Low-fat dairy products: granular cottage cheese, soft cottage cheese, milk, plain yoghurt with sweetener, processed cheese, cottage cheese.
6. Chicken eggs.

Herbal products

Regarding Products plant origin, then there are only 28 of them: artichoke, eggplant, broccoli, Brussels sprouts, mushrooms, green beans, zucchini, cabbage, kohlrabi, onions and leeks, carrots, cucumbers, field lettuce, tomatoes, rhubarb, radishes, lettuce, beets , celery, heartwood, soy, asparagus, pumpkin, cauliflower, fennel, spinach and endive.

Diet Options

The classic version of the Dukan diet will seem difficult to many. Therefore, the nutritionist has developed several dietary options.

Lite version

A lighter version, lasting seven days, Ducan called the "Food Ladder" and the "Second Front". The lightweight technique is safe and has no contraindications. It is based on a more sparing diet:

1. You need to drink two liters of water per day.
2. Oat bran must be present in the diet - 20 grams.
3. Physical activity should also be regular - half an hour a day.

Consider the stages of the light diet by day:

1. On the first day of the diet, you can eat eggs, lean meat, low-fat dairy products.
2. The menu of the second day includes all products of the previous day, combined with vegetables and potatoes.
3. On the third day, the diet is supplemented with fruits. You can not eat only bananas and grapes.
4. The fourth day's menu is complemented by two slices of whole grain bread.
5. On the fifth day, you can eat 50 grams of low-fat cheese.
6. The sixth day is supplemented with legumes, potatoes and durum wheat pasta.
7. The seventh day menu may include dessert, wine or beer.

Meals should be frequent and portions should be small. Every day you will need to eat one and a half tablespoons of bran. It will take ten days to exit the program and adhere to the diet of the sixth day.

For Vegetarians

For vegetarians, a nutritionist offers a separate technique. It differs from the main version by the absence of meat and fish in the diet.

The menu for vegetarians is based on the same principles as the classic version. Just replace meat dishes with vegetable-protein ones:

1. For breakfast - whole grain bread and coffee with milk.
2. For lunch - cottage cheese dessert.
3. For lunch - stewed vegetables with soy steaks.
4. Snack - omelet.
5. Dinner - tofu pie with apples.

At the third stage of the diet, foods containing starch can be included in the diet.

For pregnant and lactating

During pregnancy, obesity after childbirth can be avoided by observing the third stage - the final one. Dukan made changes to it to meet the needs of a pregnant woman:

1. Protein unloading has been cancelled.
2. Eating two servings of fruit daily.
3. The use of dairy products 2% fat.

Everything else in the final phase remains unchanged.

During the breastfeeding period, you can also resort to the third version of the classic Dukan diet with the above changes.

Problems and Solutions

Any restrictive diet is tempting to break the rules. In addition, there are often problems with the fact that the weight does not come off. The Dukan method is no exception.

breakdown

The reason for failures in the Dukan diet is a large list of prohibited foods that many people want to eat quite often.

In case of failure at the initial stage, it must be extended by two days. If the breakdown occurred in the second stage, then you need to reduce salt intake, drink more water, exercise more, get good sleep, and add an extra protein day at the end of the stage. In the event of a breakdown at the final stage, it is necessary to increase physical activity and extend the completion phase by two days.

The weight doesn't come off

There may be several reasons why the weight at different stages of the Dukan diet stops and even increases:

1. High salt intake.
2. Vegetable days in the diet.
3. Insufficient water intake.
4. premenstrual cycle.
5. Abuse of additional products.
6. Not enough food.
7. Low physical activity.
8. Breakdowns.
9. body resistance.

To avoid stagnation in weight, you should replace salt with spices, eat fewer acceptable foods, and play more sports. Avoid exercises that build up muscle mass.

Contraindications and side effects

Like any diet, the technique of a French nutritionist has its contraindications. People cannot lose weight according to Dukan with:

• kidney disease;
• hypertension;
• cholelithiasis and cholecystitis;
• intestinal dyskinesia;
• gout;
• atherosclerosis.

A side effect of the Dukan technique is a metabolic disorder, when muscles are burned along with fat. To avoid side effects, you need to drink plenty of water.

Lack of carbohydrates can impair the conduction of nerve tissues. Sudden weight loss can even cause lung problems. Therefore, you should not get too carried away with fat loss. It can harm the entire body.

Efficiency

The effectiveness of the Dukan protein diet lies in the fact that the lost weight does not come back again. You can eat according to the dietary method from several months to six months. During this time, the body gets used to the new diet, and the metabolism returns to normal.

Weight loss begins already at the first stage and can be 2-3 kg. At the second stage, the weight will go more slowly - 1 kg per week. For a month, the loss of excess fat can be 18 kg. However, it should be borne in mind that each organism reacts differently to a new diet. Therefore, the numbers may vary.

unknown facts

In the medical community, attitudes towards the Dukan nutrition system are very different. Some argue that the Frenchman's protein diet is a successful commercial project. Others firmly believe that Dukan's principles of nutrition are dangerous and harmful to human health, and are ineffective.

The author of the technique has denied all the negative reviews many times. He focused on the fact that calling his diet "protein" is wrong. In fact, protein foods are consumed for only 7 days. The rest of the time, the diet is supplemented with various products.

As for the harm, the nutritionist advises his technique only to those people who really suffer from obesity.

Which diet to choose for yourself - the most actual question for those who decide to lose a couple of kilograms or significantly reduce their weight. Nowadays there are many different options diet food.

One of the most common nutritional systems that nutritionists are increasingly choosing is the Dukan Diet. This technique was developed by the French nutritionist Pierre Dukan. Thanks to this diet, extra pounds go away with ease and do not return for a long time, while it does not cause great harm health.

The main principle of the Dukan Diet is the use of protein products of plant and animal origin.

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Important points when following this system of dietary nutrition

The use of purified water, at least 1.5 liters.

Perform feasible physical activity for 30 minutes.

Include oat bran in your daily diet.

How to Eat Oat Bran on the Dukan Diet

Bran is the main component in the nutritional system of this diet. Due to the absorption of fluid in the intestines and, accordingly, an increase in volume, they create a feeling of satiety.

For each phase of the diet, a certain amount of bran taken in tablespoons is set.

• I - 1.5
• II - 2
• III– 2.5
• IV-3

Bran is not very pleasant in taste, but due to its property it does not affect the taste of products, it is recommended to use them in various dishes (soups, cereals, casseroles).

Phases of the Dukan Diet

Protein diet menu for every day

It is based on four phases, each of which is designed to achieve a specific result.

Phase I - "Attack"

The breakdown of accumulated fats in the body begins. The duration is directly proportional to the excess weight at the start of the diet and the weight to be achieved.

The duration varies from a couple of days to a week, the maximum allowable period in extreme cases is 14 days. During this period, only protein-containing foods are allowed to be eaten.

List of eligible products:

• Fish.
• poultry meat.
• chicken and quail eggs.
• dairy products.
• Yogurt.
• Seafood.

It is forbidden to use:

• pork.
• Beef.
• Lamb.
• Rabbit.
• goose and duck meat.
• glucose (you can substitute).

Dukan protein diet

All products must be steamed, boiled or barbecued. Portion size is not limited. Minimize salt intake.

It is allowed to add flavor to dishes using garlic, lemon juice, mustard seeds, vinegar, onions. Be sure to include 40 grams of oat bran in the daily diet, drink purified water, take walks and load the body as much as possible. physical training(sports, walks).

Attack of the protein diet

The Dukan Diet is based on the four stages of weight loss. The first one provides weekly diet, mostly including protein foods.

This period is quite motivating, but at the same time very tough and strict in the presence of food restrictions. Such a weekly attack on the body will allow you to burn subcutaneous fat as much as possible and, accordingly, reduce the amount of excess weight.

1st day

Breakfast - boiled chicken egg, warm unsweetened tea.

Lunch - boiled meat.

Snack - 250 ml of kefir with 1% fat, oat bran.

Evening - steamed fish, fermented baked milk.

2nd day

Breakfast - 200 ml of warm milk with a low percentage of fat, egg omelette.

Lunch is a portion of chicken broth.

Snack - oat bran and 200 ml of classic low-fat yogurt.

Evening - chicken fillet boiled, hot herbal tea with honey.

3rd day

Breakfast - shallots, bread, coffee.

Lunch - steamed fish cakes.

Snack - bran, 150 ml of yogurt.

Dinner - fish baked in the oven, herbal decoction.

4th day

Breakfast - scrambled eggs, green tea without sugar.

Lunch - chicken steam cutlets.

Snack - kefir with oat bran.

Evening - a serving of grilled turkey, warm milk.

5th day

Breakfast - boiled quail eggs, hot unsweetened tea.

Lunch - a broth of low-fat varieties of fish.

Snack - oat bran and kefir with a low fat content.

Dinner - fish steak cooked in a slow cooker without adding oil, warm herbal tea.

6th day

Breakfast - cottage cheese casserole in a slow cooker, cocoa without sugar.

Lunch - chicken ham, grilled mushrooms.

Snack - a glass of kefir, bran.

Dinner - vegetable salad, seafood.

7th day

Breakfast - egg omelette, hot tea drink.

Lunch - lean meat broth.

Snack - bran with yogurt.

Dinner - chicken fillet, kefir.

Such a menu, although not very diverse, but due to well-chosen products enriches the body with all the vitamins and nutrients necessary for normal functioning.

AT this moment attacks may cause dry mouth, and the presence of general weakness.

Phase II - "Cruise"

Achieve true weight by alternating protein foods with vegetables.

Attack on the Dukan Protein Diet

Allowed products:

• lean pork and beef.
• poultry meat without skin.
• low-fat dairy and dairy products.
• yogurt made from natural ingredients.
• vegetables.

• meat of fatty breeds of animals.
• starchy vegetables (beans, rice, potatoes, corn).

The duration of the phase is calculated according to the presence of excess weight that needs to be lost.

If the goal is to reduce weight within 10 kg, then the alternation of consumed products is carried out every other day or every three days. If necessary, lose weight up to 30 kg - alternation occurs every five days.

Phase III - Consolidation

Consolidation of the diet and a gradual return to the usual diet, which preceded the diet. Gradually introduced products that contain starch, pasta, bakery products, fruits, sweets. Once a day for a week, you can eat any food without restrictions.

Phase III - Consolidation

Phase IV - "Stabilization"

It is allowed to use all products, without abusing harmful dishes. Their absorption is allowed twice in seven days. The interval is at least 3 days between taking these dishes.

Be sure to carry out a fasting day once a week on protein-containing products. This stage has no time limit. You can stick to it for a very long time or make it your main diet.