Dukan Diet: menus for each phase of the weight loss method –

Lose weight quickly without starving yourself. The Dukan diet allows for rapid weight loss – five to eight pounds in six days – as long as you’re eating lean protein (and nothing else!) during that time until you’re full. The objective is to surprise the metabolism, accelerating the burning of calories and repairing the organism for the next stage, when the program releases greens and some vegetables (see below the menus prepared by the Dukan program team). You continue to lose weight at a slower pace, even so the loss is significant: from 2 to 2.5 kilos less in nine days.

Read more: Light menu: 3 Ravenna method recipes with up to 200 calories

Attention: exercise is mandatory in the Dukan program. Walk 25 minutes a day, six times a week. On post-party days, increase this time to 40 minutes.

phase 1: attack

Short and intense, this stage of the diet will make you lose up to 3 kilos in six days. Because it only contains lean protein (the exception is oat bran, once a day, to reinforce satiety), it prepares the body to respond better to the diet. Meat, poultry and fish can be consumed at will. But, if you want to have an idea of ​​quantity, follow the menu suggested by the team responsible for the Dukan program in Brazil.

Breakfast

Option 1: 1 pot of natural yoghurt 0% fat + 1 cup. green tea with cinnamon and ginger

Option 2: 2 slices of white cheese 0% fat + omelet (1 yolk and 2 whites) + 1 cup. (tea) of coffee with skimmed milk (sweetener, optional)

Option 3: 3 slices of lean ham + 1 cup of diet gelatin + 1 cup. (tea) of skimmed milk beaten with 1 ½ col. (soup) of oat bran

Morning snack

Option 1: 2 slices of white cheese 0% fat

Option 2: 3 slices of light turkey breast (or turkey blanquet)

Option 3: 2 rolls (2 slices of lean ham rolled with 2 tbsp/tea of ​​0% fat cottage cheese)

Lunch

Option 1: Chicken souffle (beat 1 egg and mix 1/3 cup/150 ml of skimmed milk, 1 cooked and shredded chicken breast, parsley, chives, salt and pepper. Bake in a deep pyrex dish) + 3 slices of white cheese 0 % fat

Option 2: 1 fillet (150 g) of meat (fat-free sirloin steak or sirloin steak) grilled (season with parsley, black pepper and a little salt) + omelette (1 egg yolk and 2 egg whites)

Option 3: 2 pieces (240 g) of fish (namorado, whiting) roasted with herbs (rosemary, parsley) + 2 col. (soup) of boiled squid seasoned with vinaigrette (vinegar and salt sauce)

Afternoon snack

Option 1: 1 medium slice of 0% fat white cheese + 2 slices of lean ham + 1 cup. (coffee) black coffee (use sweetener)

Option 2: 2 col. (soup) of 0% fat cottage cheese paste (knead the cottage cheese with oregano and black pepper) + 2 slices of light turkey breast (or lean ham) + 1 cup. mate tea blended with skimmed milk

Option 3: 1 pot of natural 0% fat yogurt (or light fruit yogurt) + 1 cup of diet gelatin

Option 1: 3 cubes grilled turkey skewers with yogurt sauce (natural 0% fat yogurt seasoned with chopped onion and garlic and mint) + 6 medium cubes of tofu (or ricotta) seasoned and grilled

Option 2: 1 rump medallion (150 g) seasoned with herbs and grilled + 2 slices of white cheese 0% fat

Option 3: 3 medium fish slices (whiting, boyfriend) seasoned with saffron, roasted or grilled + 4 kanis kama

Supper

Option 1: 2 hard-boiled quail eggs (or 1 egg)

Option 2: 1 cup (250 ml) skimmed milk mixed with 1 ½ tbsp. (soup) of oat bran

Option 3: 1 melted cheese (Polenguinho Light type)

food released

In the first phase, you can vary the menu with these food categories:

White meat: poultry (with the exception of duck) and rabbit. Lean meat: fat-free veal and beef, grilled, roasted or boiled. Fish (all): lean, fatty, white or not, raw or cooked. Seafood: shrimp, squid and shellfish. Cold cuts: lean ham, chicken ham, light turkey breast and blanquet. Dairy products: cheese, ricotta, cottage cheese, curd and yogurt 0% fat and skimmed milk (two servings per day, maximum). Egg: two a day, maximum. Water: It is essential to drink 2 liters of water a day. It facilitates the functioning of the kidneys, responsible for eliminating the toxins that result from burning fat. You can also consume tea and coffee (without sugar). Seasoning: Use herbs, onions and garlic to prepare food. Moderate salt and fat (use a minimum amount of olive oil to grill the meat).

phase 2: cruise

At this stage, you can add greens and vegetables (except potatoes) to the dish, but on alternate days. It goes like this: one day follow the phase 2 menu and the next day the phase 1 menu, with only lean protein. By repeating this scheme for nine days, you can lose 2 to 2.5 kilos. But you can continue at this stage if you still want to dry a few more pounds.

Breakfast

Option 1: Scrambled egg (1 yolk and 2 whites) with ricotta, lean ham and tomato + 1 glass (250 ml) of carrot juice beaten with celery, water and 2 tbsp. (soup) oat bran (sweetener, optional)

Option 2: 1 pot of light fruit yogurt + 1 boiled egg + 1 cup. (tea) unsweetened black coffee (or lemongrass and mint tea)

Option 3: 1 pot of zero fermented milk + 2 slices of light turkey breast and 1 slice of white cheese 0% fat + 1 cup. (tea) of skimmed milk with 1 col. (tea) unsweetened cocoa powder

Morning snack

Option 1: 5 baby carrots

Option 2: 2 slices of roast beef

Option 3: 4 cherry tomatoes + 2 medium slices of white cheese 0% fat

Lunch

Option 1: 1 plate (flat) of arugula and tomato salad (season with salt and vinegar) + 3 col. (soup) of ground beef cooked with green beans and diced carrots

Option 2: 1 plate (flat) of lettuce and mushroom salad (season with salt and vinegar) + 2 fresh sardines grilled with rosemary + 3 col. (soup) spinach braised with garlic

Option 3: 1 plate (flat) of watercress and grated zucchini salad (season with salt and vinegar) + 3 chicken skewers, grilled peppers and onions + 3 col. (soup) of steamed cauliflower and green beans

Afternoon snack

Option 1: 1 melted cheese (Polenguinho Light type) + 1 pot of natural yoghurt 0% fat + 3 sticks of celery

Option 2: 1 glass (300 ml) of detoxifying juice (cold white tea blended with cabbage, carrots, beets and ginger) + 1/2 can of light tuna with 2 col. (soup) of cottage cheese 0% fat

Option 3: 3 medium slices of tofu (or ricotta) grilled with parsley + 4 kanis kama

To have lunch

Option 1: 1 plate (flat) of bean sprouts with vinaigrette (without oil) + 2 slices of roasted turkey breast with mint + 3 tbsp. (soup) braised eggplant with onion

Option 2: 1 plate (flat) of endive salad, cucumber and fennel stalks (season with salt and vinegar) + 1 plate of konhaku shirataki (Japanese noodles) with Bolognese sauce

Option 3: 1 plate (flat) of cooked chayote and hearts of palm salad (seasoned with salt and vinegar) + 1 hake fillet roasted with rosemary

Supper

Option 1: 1 cup of diet gelatin

Option 2: 1 pot natural yogurt 0% fat (or light fruit yogurt) with 2 col. (soup) of oat bran

Option 3: 2 slices of chicken ham (or lean ham)

Phase 3: Consolidation

If you’ve lost everything you wanted, you’re ready to start phase 3. It’s calculated based on the weight lost: 10 days for every kilo lost. Example: if you lost 5 kilos, you must follow this phase for 5 times 10 days, that is, 50 days. Proteins and vegetables continue to be a priority, without the need for alternation, as well as fruits, breads and wholemeal pasta in controlled portions.

Another piece of good news is the gala meals (once a week until the middle of Consolidation and then two a week) where you can eat whatever you want, but without repeating it. These additions are compensated with Quinta PP (only pure protein Thursday), which must be fulfilled faithfully.

The menu below – which is not valid for PP Thursdays – includes wholemeal bread and pasta, legumes, and fruit, in addition to 2 1/2 tablespoons of oat bran per day (recommended portion at this stage). Lean protein, greens and vegetables remain at ease.

Breakfast

Option 1: 1 glass of skimmed milk with coffee (optional sweetener) + 1 slice of wholemeal bread with 1 tablespoon of cream cheese 0% fat + 1 apple

Option 2: 1 glass of porridge (skimmed milk with 2.5 tablespoons of oat bran) + 3 sausage rolls (3 slices of turkey breast with 2 tablespoons of light ricotta seasoned with oregano)

Option 3: 1 glass of skimmed milk with 1 teaspoon (tea) of unsweetened cocoa powder + 1 pot of natural yoghurt 0% fat + 3 slices of lean ham

Morning snack

Option 1: 1 cup black coffee (optional sweetener)

Option 2: 1 tablespoon of goji berries

Option 3: 3 quail eggs

Lunch

Option 1: 1 plate (flat) of shrimp salad with kani + 2 tomatoes stuffed with tuna and topped with light parmesan + 3 tablespoons of braised zucchini

Option 2: 1 plate (flat) of endive and beetroot salad + 2 medium slices of roasted pork loin with lemon + 3 tablespoons of cabbage sautéed with garlic

Option 3: 1 plate (flat) of chard salad with tomato + 3 medium pieces of chicken breast with light coconut milk and tofu + 2 tablespoons of steamed cauliflower

Afternoon snack

Option 1: 4 kani sticks

Option 2: 1 slice of whole wheat bread with 1 tablespoon of 0% fat cottage cheese

Option 3: 1 cup iced tea with lemon

To have lunch

Option 1: 1 plate (flat) of lettuce salad, brussels sprouts and hearts of palm + 1 medium piece of eggplant lasagna with tofu + 150g of unpeeled boiled potatoes

Option 2: 1 plate (flat) of arugula salad with asparagus + 200g Greek-style brown rice + 1 chicken fillet with mustard

Option 3: 200g of chickpea salad with vinaigrette + 1 dish (flat) of konhaku shirataki (miracle noodles) with 1 teaspoon of soy sauce + 1 roasted hake fillet

Supper

Option 1: 1 glass of pineapple juice with mint + 1 cup of ginger and cinnamon tea + 1 unit of light melted cheese

Option 2: 3 slices of chicken ham + 1 glass of porridge (skimmed milk with 1 tablespoon of cornstarch) + 2 quail eggs

Option 3: 1 pot of fruit yoghurt 0% fat + 2 medium slices of fresh cheese 0% fat + 1 unit of actimel (fermented milk) zero

Shopping list

In addition to foods allowed in the Attack and Cruise phases, include on your grocery list:

Fruits and vegetables:

Fresh fruits (a different type for each day of the week), dried (plums, apricots) and oilseeds (almonds, walnuts) Cassava or potatoes

Dairy:

Cheeses with up to 40% fat, preferably

Pasta and Cereals:

Brown rice Chickpeas or corn Lentils or beans Wholemeal pasta (or durum wheat Wholegrain bread

Phase 4: stabilization

That’s it, from here nothing is prohibited anymore – you can have a normal diet. However, once a week, you must repeat one day of the phase 1 menu, only with protein (this is for life). It’s the secret to not getting fat again. Another recommendation is to adopt the daily consumption of 3 tablespoons of wheat and oat bran. These are foods that…