Famous diet Dyukana: description of the phases with a detailed menu for 7 days, and recipes

In 2016 entered in the ranking of "Best diets for healthy eating". According to only official statistics, out of all weight loss try it every third. Despite the storm of critics, the number of those who were able to lose weight grows. Her have developed more than 30 years ago, but only in the last 5 years came to such popularity.

The essence of the

The technique developed by the famous French nutritionist. He himself called it: "Eat and slim" — and in these words is the whole essence of the diet Dyukana, as it involves the use of a rich, but low-calorie products. A large selection of fish, meat, milk and dairy foods, does not drain the body physically, as well you — morally. Despite the length of the "hunger strike", reports relatively easily, and allows you to feel great.

The main principle of the diet — eat mostly protein foods on the background of a complete rejection of carbohydrates.

A little bit of statistics. The diet was invented by the French doctor Pierre Dukan. She gained fame after the publication in 2000 of his book "I can't lose weight", which was sold in number of more than 10 million copies, was issued in 32 countries, translated into 14 languages.

Diet Dyukana for weight loss

A description of the steps

The path loss is divided into phases (stages), each of which is responsible for certain processes that take place in the body, and suggests a specific set of permitted and prohibited foods.

Phase 1. Attack

The most difficult and effective of all — phase "Attack", when there is a full replacement of carbohydrate food to protein. It starts the process of burning fat. Here is weight loss moves within 4-7 units

Determine the duration of the phase, it is necessary to decide how many pounds you want to get rid of the end up. The larger the number, the longer the phase. If it is 15-20 kg, subsides within 5 days, if 30 kg — 10, but this is the maximum permissible length of the diet

Attack allows you to consume a 72 protein products. The dishes you can cook, stew, cook, steam, bake, bake on the grill — even the fry, but without the oil. The portions also are not limited, i.e. you can have as many as you want.

The principle of action — start the metabolic processes with great speed: carbohydrates received by the body and must be replenished energy reserves from fat.

Phase 2. Cruise / Striping

A very long stage, which many do not just because of the date. Here Dukan offers alternate solely protein days with protein-vegetable. Continue to have to until then, until you see the desired amount on the scales. Usually the second phase lasts 2-6 months.

Alone the doctor recommended the classical scheme of substitution: the day — eat protein foods, day — protein-vegetable. Although it is possible to choose a different option — more comfortable for you and suits your body: 2/2, 3/3, and even 5/5.

In terms of startup processes in the body, the second phase warns of exhaustion and changes in the criminal proceedings due to lack of vitamins and excess protein.

Phase 3. Consolidation / Consolidation

The third phase allows you to gradually return to the usual diet. The aim is to determine the results of weight loss, achieved in the previous stages, and not gain back the lost weight.

Here it is very important to correctly calculate the length of the duration of the step: for each reset kilogram — charged 10 days fastening. For example: lost 10 pounds — sitting on this stage in 100 days. Not worth it to worry about such large numbers, because it solves not only carbohydrates, but also as a pleasantness, how sweet desserts in the form of cake and pies.

Diet Dyukana

Phase 4. Stabilization

The fourth phase returns to the usual power mode, but assuming compliance with certain rules:

  • drink up to 2 liters of water per day;
  • many walks in the fresh air;
  • climb the stairs in each staircase, which will appear on the way, — elevators and escalators to exclude;
  • play sports, or at least do the exercises every morning;
  • regularly organize the unloading of the days;
  • to consume daily, after 3 tbsp of the bran oats.

How to say dr. Dukan, weight after his diet will only be returned to the idle, who lead a passive lifestyle. Offers to kidnap an active hobby, to forget about the extra weight. If consolidating the results of the physical activity, the body gains the coveted thinness.

From the biography. The French Council of doctors decided that by practicing medicine for the purposes of a business, the Dukan violates the professional code. In 2012, he was expelled from the Council at his own request. In 2014, nutritionists be struck from the medical register for it, that he engaged in commercial promotion of their diet.

The lists of products

Let the diet Dyukana, you must know exactly what can eat and what is not. For each stage of weight loss there is a custom table of permitted products, on which it is necessary to constantly watch.

If you need the expanded list of authorized products for each stage, you can find them in the book dr. Dyukana "I can't lose weight".

Additional information. On the last stages of the diet Dukan allows you to consume Shirataki — long noodles white color of glucomannan. It is considered a unique low-calorie product, which perfectly saturated fatty acids and at the same time, helps to lose weight.

Contraindications and damage

So as on a diet has struck an avalanche of criticism from the exactly doctors, you need to understand that protein weight loss can not pass unnoticed for the body. Long-term lack of carbohydrates in the diet can end in serious health problems. Therefore, it is necessary to imagine initially, before damage is of such a system of weight loss.

Firstly, it has a of contraindications, non-compliance with which would lead to disruption in the functioning of many body systems:

  • the availability of diseases of the cardiovascular system and susceptibility to them;
  • kidney dysfunction;
  • pathology of the liver;
  • hypertension;
  • problems in the area of the reproductive system;
  • diseases of bones, joints and spine;
  • diabetes mellitus;
  • adolescence and old age;
  • pregnancy and breast-feeding;
  • allergies;
  • diseases of the digestive system.

With the care of this kind of diet is to be taken to the people, who are engaged in intellectual work, whose work requires increased concentration of attention (drivers, doctors, etc.), and also suffer from metabolism disorders, and prone to depression.

So as the diet includes a weight loss for a long time (sometimes up to half a year and more), before you sit down on him, he must necessarily pass scrutiny and get a doctor's permission.

Standing right qualify, what you may encounter in the hospital, asking a doctor's opinion about this power supply system. Pierre Dyukana not favor in his former professional environment, so as he turned over thoughts of medicine, in business, and earned them a considerable fortune. So don't be surprised by the negativity on his side.

Diet Dyukana pros and cons

Secondly, it is obvious disadvantages of the diet Dyukana may experience the following side effects:

  • when lack of carbohydrates in the diet, the body begins to actively break down not only fats but also muscles (please remember that the heart is too muscular body);
  • without carbohydrates in the blood accumulates ketone bodies, which can cause metabolic acidosis and lead to poisoning acetone;
  • even 2 liters of water per day do not guarantee the healthy functioning of the kidneys — therefore, many people who is weight loss complain of pain in this area and the smell of acetone from the mouth;
  • carbohydrates regulate the work of the nervous tissue — no other substances are not to wear such a feature, and it means that the collapse and the depressed state will be constant companions of weight loss on such a system;
  • carbohydrates are the only source of energy for the brain, which a day requires about 100 grams of pure glucose, but where it takes the protein;
  • the lack of fat increases several times the risk of neurodegenerative diseases (e.g. Alzheimer's disease);
  • deficiency in the diet of fiber leads to chronic constipation, the ugly smell from the mouth, deterioration of conditions of the skin.

Yes, diet Dyukana gives excellent results already in the first stage of weight loss. But it is very important to correctly calculate its own strength and be sure that the body can be a glitch, experienced such a strong stress.

Criticism. Dr. Luris Aronia sharply expressed against diet Dyukana. As he believes, the abundance of protein for a long time — it's too serious a blow to the kidneys.


Diet Pierre Dyukana — it is a whole system of weight loss and metabolism nutrition, you need to get used to, to understand all his wisdom. If you don't have time to read his book, follow the instructions that will help you properly assemble the menu, and lose those extra pounds, endure suffering until the end.


Seductively, that in the framework of this diet you can eat ham and beef. But do not forget about the fact that these products increase the level of cholesterol in the blood and slow down the metabolic processes. And allowed the crab sticks and even harmful.

So, council № 1: the flatter these Goodies and limit your diet for healthy proteins, whose sources are chicken, turkey, rabbit, quail eggs, fish, cottage cheese, yogurt, kefir.

Drinking regime

Drink a lot of fluids is needed to avoid problems with the kidneys. Spend only 1 gr protein, it is necessary to 42 ml of water. The first three stages of the diet will be enough for 1,5 l per day, and that in the stabilization phase of this quantity is recommended to increase up to 2 liters.


For proper adherence to the diet is necessary to ensure the body only a slight, but mandatory physical activity, which the doctor also colors according to the phases:

  • Even a stage — day and a 20-minute walk + sport;
  • Phase II — daily 30-minute walk + sport;
  • III. phase — a daily 25-minute walk + sport;
  • IV. stage — day and a 20-minute walk + sports.


What to do if there is a failure, you have the option yourself of unnecessary and ate forbidden foods, no thereby diet to its logical end? Dukan offers in this case, do not despair and follow the following tactics:

  • the next 2 days with exceptionally high protein;
  • if the blackout occurred in the stage of "Attack" is the need to extend it to 2 days;
  • increase daily water intake to 2 liters;
  • sleep more than usual;
  • daily walks should be at least an hour in the next 3-4 days;
  • limit the intake of salt.


Great importance is placed on the bran. Firstly, it is necessary to consume daily. Secondly, strictly in the indicated doses:

  • attack: 1,5 station al;
  • striping: 2 articles l.;
  • anchor: 2,5 station al;
  • stabilization: 3 century-ml

If it seems to you that the diet is very simple, because it involves a wide range of protein products, you're wrong. In fact withstand such a long marathon without carbs is very difficult.


In the early days of weight loss is very difficult to assemble the menu. It seems that it is products many, and here's how to combine them into one dish and create a low-calorie diet for 1 day, and even more — for 1 week, it is not always clear. For this, and there are sample menus for each phase, on the basis of which it is possible to assemble your own with regard to individual preferences.

Recently Dukan has developed a new program for weight loss in its system — express-diet for 7 days (other names — "diet Dyukana light", "Stairway food"). It's a lightweight version of the basic techniques.


It is very important to choose the right recipes of dishes for dietary Dyukana that it meets its basic principles and do not breach the overall system weight loss.

Seafood salad

It is suitable for all phases of the diet.


  • 4 pieces of octopus;
  • 2 eggs;
  • packing surimi rod of 8 pcs.;
  • 100 g peeled shrimp;
  • 20 g red caviar;
  • 120 g fat-free yogurt;
  • 2 tsp mustard.


  1. Boil and cool eggs and squid.
  2. From the yogurt and mustard to the filling.
  3. All the ingredients are diluted in the straw.
  4. Mix, fill cooked sauce.
  5. Carefully stir.


Recommended stage: Attack.


  • 3. l. fat-free yogurt;
  • 200 g of boiled chicken breast;
  • 2 eggs;
  • greens;
  • salt, pepper.


  1. Finely chop the breasts.
  2. Grind the eggs.
  3. Chopped greens.
  4. Season with salt, pepper.
  5. Pour in the yogurt.

Shirataki with chicken hearts

Recommended stage: all, in addition to the Attack.


  • 125 g shirataki;
  • 250 g chicken hearts;
  • 100 g Bulgarian pepper;
  • 100 g big onion;
  • 100 g onion leeks;
  • 1 tomato;
  • 1 tbsp of tomato paste;
  • green, pepper black and red, paprika, Italian herbs.


  1. Boil the hearts. The cool and clean.
  2. Chop the pepper and the onions (both kinds) blades.
  3. Fry in skillet in small amount of vegetable oil, peppers and onions.
  4. Add to them the hearts.
  5. To shift Kazan.
  6. Tomato paste diluted with water 1:1.
  7. Add to Kazan watered down tomato paste, spices.
  8. Simmer under lid on low heat for half an hour.
  9. Chop tomato, fresh herbs, add them 5 min before the end of stewing.
  10. Boil noodles Shirataki (3 min).
  11. Mix it with vegetable stew and hearts.

Cheese casserole (dessert)

Suitable for all phases of the diet, in addition to the Attack.


  • 300 g low-fat cottage cheese;
  • 3 eggs;
  • 150 g ml bifidokefir 1%;
  • 3 tbsp of oat bran;
  • 3 pcs Sahara-refund;
  • vanilla.


  1. In 1 hr. l. water dilute the pill Sahara-substitute.
  2. Add the remaining ingredients, mix mixer.
  3. Lay out on parchment paper into a form.
  4. Bake at 180 °C for 1 hour.

Despite the ambiguity of this system of weight loss, diet dr. Dyukana — one of those few that gives the output a very good results. The only question is how to resist his strict canons so long and stay healthy. According to doctors, it adversely affects the functioning of the kidneys. And it's still worth a try.