Dukan Recipes: How to Diet Properly

The problem of excess weight has been relevant at all times. What only ways our ancestors did not use. Nowadays, there are even more options for a variety of diets. However, not all of them are effective. Many people struggle with overweight for years to no avail. Relatively recently, the French nutritionist Dukan has developed a diet that allows you to quickly and permanently get rid of excess weight. In such a short period of time, this technique has become one of the most famous and popular diets in the world. The Dukan diet allows you not only to lose weight, but also to maintain a normal figure throughout your life. estet-portal.com recipes according to Dukan, which are characterized by the use of diverse, tasty and healthy ingredients.

Menu according to Dukan: what is a diet

This technique involves eating certain foods for several months. However, the most successful is the use of it in the basis of the diet throughout life. A feature of the diet is the absence of restrictions on the time of meals and on its quantity. Dukan's menu involves the use of protein and protein foods.

Nutitian Dukan suggests that the human body is quite capable of doing without carbohydrates and fats. Reducing them in the diet, in his opinion, leads to an acceleration of the process of burning fatty tissues.

Regular consumption of Dukan's dishes allows not only to lose weight, but also to establish metabolic processes in the body, cleanse it of toxins and toxins.

Dukan's recipes: how to diet properly

Before starting a diet, you need to determine your initial and desired weight. For these purposes, there is a special calculator that can calculate the optimal weight in each individual case. Dukan's technique assumes obligatory observance of the following rules:
• The amount of clean water consumed should be at least 2 liters per day.
• The daily diet must necessarily include oat bran.
• Every day you need to do exercises and take walks (20 – 30 minutes a day).

The main ingredients used in Dukan recipes are bran, vegetables, meat and fish.

You can cook Dukan's dishes in any way, but without the use of oil and fat. Small amounts of salt, pepper, spices, seasonings, sauces are allowed.
The Dukan diet is divided into 4 phases, each of which differs in duration and the list of allowed products.

Diet phases: duration, list of allowed foods, Dukan recipes

1. First phase "Attack"

The duration of the first stage is from 3 to 10 days, depending on the initial conditions. This phase involves the use of exclusively protein products.

Approved Products:
• lean meat (chicken, veal, turkey);
• eggs;
• fish and seafood;
• low fat dairy products;
• onion;
• garlic.

2. Second phase "Alternation"

At this stage, alternation (in 1, 3 or 5 days) of protein and vegetable foods is necessary. On protein days, phase one meals are used. On vegetable days, you can eat any vegetables except potatoes and legumes. The duration of this stage is selected individually, until the desired result is achieved and is several months.

3. The third phase "Consolidation"

The duration of this phase is calculated based on the weight lost during the diet. For every 1 kg lost, there are 10 days of this phase.
The menu includes all products used during the first two phases. In addition, it is complemented by the following products:
• fruit (except banana, cherry, grape);
• hard cheese (up to 40 g per day);
• cereals, pasta, potatoes (no more than 2 times a week);
• whole grain bread.

4. Fourth phase "Stabilization"

The final phase of the Dukan diet involves the removal of all prohibitions. At this stage, you can eat any food, but once a week you need to arrange a fasting day. On such a day, you need to eat Ducan's dishes, the recipes of which are given below. Such a diet can be used throughout life.

Dukan recipes for each phase of the diet

Meal options for the first phase of "Attack":

Seafood soup
Ingredients: fish on the bone (salmon, trout), seafood, onion, salt.
Preparation: Pour cold water into a saucepan, put fish and onion in it. Cook 20 – 30 minutes. Take out the fish, separate from the bone. Chop meat and add to soup. Put seafood in there. Salt. Cook for about 10 minutes.

Chicken liver in milk
Ingredients: chicken liver, skimmed milk, onion, salt, spices.
Preparation: Wash the liver and cut into small pieces. Pour milk into a bowl, add salt and spices there. Put the liver in a bowl and refrigerate for 6 – 8 ocloc'k. After this time, pour the contents of the bowl into the pan. Simmer over low heat for about 40 minutes.

Oatmeal Cookies
Ingredients: eggs, oat bran, sweetener.
Preparation: Separate the yolks from the whites. Mix yolks and bran. Add proteins to it. Mix carefully. Pour the mixture into a baking dish. Put in the oven for 20 minutes at a temperature of 180 С.

Meal options for the second phase "Alternation":

Vegetable okroshka
Ingredients: cucumbers, radishes, herbs, eggs, fat-free kefir, salt.
Preparation: Finely chop the vegetables. Boil eggs, cut into small cubes. Mix. Pour in kefir and add salt.

Chicken with cheese
Ingredients: chicken fillet, skimmed milk, low-fat hard cheese, salt, spices.
Preparation: Cut the fillet into medium-sized slices. Pour into a baking dish. Pour in milk. Sprinkle grated cheese on top. Bake in the oven for about 40 minutes at 180°C.

Curd blancmange
Ingredients: fat-free cottage cheese, gelatin, egg white, sweetener.
Preparation: Pour gelatin with cold water. Leave to swell. Heat a small portion of cottage cheese in a saucepan and add swollen gelatin there. Stir until dissolved. Mix the rest of the cottage cheese with a part of the sweetener and beat with a whisk or with a mixer. In a separate bowl, beat the egg white with the rest of the sweetener until a thick foam appears. Connect everything. Put the resulting mass into molds. Place in refrigerator for 2 – 3 hours.

Meal options for the third phase "Fixation":

Pumpkin soup with mushrooms
Ingredients: pumpkin, mushrooms (champignons), carrots, onions, greens, salt, spices.
Preparation: Finely chop carrots and onions and boil in a saucepan until half cooked. Cut pumpkin and mushrooms. Add to soup. Salt, add spices. Cook for about 10 more minutes. At the end, add finely chopped greens.

Veal with vegetables
Ingredients: veal tenderloin, cabbage, onion, tomatoes, herbs, fat-free kefir, salt, spices.
Preparation: Cut veal into pieces and beat off. Sprinkle with salt and spices. Cut vegetables and pour kefir. Put the veal in a baking sleeve, pour over the prepared vegetable dressing. Bake in the oven for 45 minutes at 200°C.

Chocolates
Ingredients: skimmed milk, powdered milk, cocoa powder, sweetener.
Preparation: Heat skimmed milk over low heat. Add sweetener. Cook until dissolved. Add cocoa powder and dry milk. Cook for about 10 minutes until boiling. Remove from heat and spread the resulting mass into molds. Refrigerate for a few hours until firm.