All stages of the Dukan protein diet are detailed

This diet works faster than others and is completely safe for the body. Products that can be eaten all the time are all natural.

Ducan diet

The diet is good because you can eat unlimited amounts of permissible food. This allows you to get rid of the feeling of hunger, which is very important for many people. Due to the wide range of recommended products, it is quite easy to create a varied and delicious menu.

The only downside is the high cost of the products on offer, although you can choose from a comprehensive menu for different sections of the population. There may also be a lack of certain vitamins, but this can be easily eliminated with the use of various vitamin complexes. The result appears just in the first few days. Excess weight is quickly lost due to the burning of fat and the maintenance of muscle mass. Skin, hair and nails in good condition.


The weight loss process of this diet consists of four stages:

  1. "Attack. "
  2. "Alternate".
  3. "Locking".
  4. "Stabilization".

The time spent on the first three stages depends directly on how many kilograms of excess weight need to be lost.

scrambled eggs for the Dukan diet

Important! In the "Attack" stage, you can eat only protein foods, not another. The range will increase further. In the second stage, vegetables are added, and in the third stage, fruits are added.

However, there are rules that should be followed in all four stages.

  1. You need to drink about one and a half liters of still drinking water every day, eating up to three tablespoons of oat bran.
  2. It is recommended to exclude oil, fat and mayonnaise completely from the regular menu.
  3. The products must be cooked, fried, grilled or in a pan with a special non-stick coating without the addition of fat.
  4. Daily walks in the fresh air are also encouraged.


This is the first step in the Ducan diet. The duration ranges from three to ten days. The number of days is determined by the weight you plan to lose. Thus, for example, to eliminate the stage of an attack of about 30 kg, the duration should be about ten days. During an attack, the body receives a large dose of protein, which speeds up the metabolism and eliminates fat very quickly.

You can eat: lean beef, skinless chicken, fish, liver, hard-boiled eggs, rabbit, mussels, shrimp, squid, crayfish and low-fat dairy products.

Not allowed:

  • herbal products;
  • pork and lamb;
  • sauces, ketchup and mustard.

At this stage, it is very important not to forget about the liquid and drink it in the right amount.

It is recommended to eat when you want and not limit yourself to amounts. At the beginning of the stage, people often experience minor discomfort. In this case, heavy exercise should be avoided.

Dukan diet foods and dishes


At this stage, protein products are alternated with protein-vegetables. The number of variable days, also during the seizure phase, depends on the weight lost. In this case, the sequence should not exceed five days of protein and the same amount of protein and vegetables. And when there are so many days in the conversion stage, you have to be especially careful.

Important! Dr. Ducan believes the optimal sequence is 1: 1.

  1. You can’t eat potatoes, avocados, corn and all legumes.
  2. The consumption of cereals and all kinds of cereals is also prohibited.

Vegetables are recommended to be cooked, fried or just eaten raw. It is only important to keep in mind that, unlike protein foods, vegetables can be eaten in limited quantities. The salad should be seasoned with low-fat yogurt or kefir, sometimes with balsamic vinegar.

It is perfectly normal for the weight to go a little slower than in the first stage, but there is no harm to the body. Such weight loss is safe and stable.


Almost everything is clear from the name of the scene. Consolidation of all those results that have already been achieved during the diet period is underway. The duration is easy to calculate for anyone on a diet. Ten kilograms are required for each kilogram dropped during the first two stages.

It is allowed to add one fruit per day and a small piece of low-fat cheese to the diet. The importance of this stage can hardly be overstated, as it is often during the consolidation period that people regain all the kilograms that were lost in previous stages. It happens that after relaxing and losing weight, they return to their previous eating habits.

The period is difficult in that the feeling of constant hunger is greatly exacerbated, fatigue increases, and there is a greater sensitivity to the cold. However, all these symptoms disappear as soon as a person adheres to the allotted time.

Important! The nice third step is two days a week when you are allowed to eat almost anything you want.

There are a few rules you just need to follow.

  1. The length of the entire consolidation period must be calculated correctly. Protein and plant products can be eaten as much as you want and in unlimited quantities.
  2. It’s worth leaving one day a week when you only need to eat protein foods. It is very important to eat previously banned foods in small portions, getting used to this amount and continuing.
  3. Potatoes and pasta, which go well with tomatoes and onions, are perfect for this stage.
dukan diet protein foods


The body is already accustomed to new weight, the adaptation period has passed and stopped trying to return the lost pounds. At this stage, the key is to get used to the simple diet rules that should now be followed on a regular basis. It is not difficult to do this after a long diet.

Protein products are worth deciding on one day. Just select any day of the week and set the rule that this day is protein only. Reduce consumption of fish and fruits, it is recommended to eat potatoes no more than twice a week. Of course, don’t forget about sports. It will never be in excess.

What to eat

The doctor has identified a hundred foods that are allowed to be eaten during a protein diet. It contained 72 protein-rich protein products and 28 high-carbohydrate vegetables. Oat bran is neither. However, their use, according to the doctor, is important.

doctor Ducan and a weight loss dish

You can eat turkey, guinea fowl, chicken, game, quail and pigeons from poultry. The range of fish allowed is also very diverse. Dried and smoked fish can be absolutely anything.

Seafood allowed: squid, crab, lobster, crab sticks, mussels, shrimps, crayfish, lobsters, sea urchins and cuttlefish.


  1. Leeks, onions.
  2. Forest mushrooms.
  3. Almost all types of cabbage.
  4. Spinach, green beans.
  5. Celery, sour, dill.
  6. Eggplants and carrots.
  7. Tomatoes, cucumbers, zucchini.
  8. Radish, radish.
  9. Beets, pumpkins.
  10. Sweet peppers, zucchini.

Protein diet according to Dukan menu for a week. The "attack" phase

  1. Day 1
    • Breakfast. An omelette made from a couple of eggs and four tablespoons of skim milk. A portion of green tea or coffee. A few slices of completely lean ham.
    • Dinner. Vietnamese beef. Homemade low-fat yogurt.
    • afternoon tea. Curd. A cup of green tea.
    • Dinner. Chicken cooked with garlic. Cooked shrimp.
  2. Day 2
    • Breakfast. Oatmeal with non - fat milk. A cup of coffee or green tea.
    • Dinner. Spread from bran flour. Chicken-based broth.
    • afternoon tea. A glass of kefir with zero fat content.
    • Dinner. Hard boiled eggs. A little mayonnaise according to the Dukan recipe.
  3. Day 3
    • Breakfast. Tea or coffee. A few pieces of turkey ham. Low fat cream cheese.
    • Dinner. Fried sea bass with herbs and lemon.
    • afternoon tea. Pink cheesecake.
    • Dinner. Shrimps with herbs. Mimosa salad ".
  4. Day 4
    • Breakfast. Warm green tea and syrup with low-fat cottage cheese.
    • Dinner. Chicken, fried. Zero fat yogurt.
    • afternoon tea. Sweetened curd and herbal tea.
    • Dinner. Chicken breast fried in pieces. Omelettes.
  5. Day 5
    • Breakfast. Coffee or green tea. Oat bran. Zero fat yogurt.
    • Dinner. Cod in mustard sauce.
    • afternoon tea. A small amount of crab sticks.
    • Dinner. Tea. Curd stew.
  6. Day 6
    • Breakfast. Tea or coffee. Whipped scrambled eggs. Cream cheese with zero fat content.
    • Dinner. Steamed fish. Greenery.
    • afternoon tea. Oat bran pie. Green tea.
    • Dinner. Salmon soup.
  7. Day 7
    • Breakfast. Tea or coffee. Omelette with curry and mint.
    • Dinner. Ham slices. Grilled turkey fillet.
    • afternoon tea. Biscuits from oat bran. Lemonade with ginger and goji berries.
    • Dinner. Fried chicken pieces without skin.

Important! Don’t forget to drink. You can drink water, herbs or green tea or coffee without sugar.

It is allowed to add some sweetener. It is recommended to drink green coffee, which promotes slimming. Drink some diet soda without sugar, but don’t overdo it.


Despite the safety, there are some contraindications that should not be ignored.

  1. You can not follow a diet if you have problems with your kidneys or liver, metabolism, diseases of the digestive system.
  2. Contraindicated in patients under 18 years of age with gout.
  3. Prohibited for pregnant and lactating women.

You should do a thorough body examination before starting your diet. Then consult your doctor and find out your individual protein diet recommendations. And only then boldly go through all four stages of the famous Ducan diet.