Pierre Dukan

350 Dukan diet recipes

LES RECETTES DUKAN Mon régime en 350 recettes

The editors thank Elena Alexandrova and her daughter Olga for their active participation in the creation of the book

© Editions Flammarion, 2007

© Design. Eksmo Publishing House LLC, 2013

All rights reserved. No part of the electronic version of this book may be reproduced in any form or by any means, including posting on the Internet or corporate networks, for private or public use without the written permission of the copyright owner.

© The electronic version of the book was prepared by liters company (www.litres.ru)

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Acknowledgments

I would like to thank Roland Chautard, one of the best chefs in Paris. In exchange for 30 lost kilograms after independently reading the book “I Can’t Lose Weight,” he offered his professional interpretation of my recipes, which he endowed with grace and ingenuity, and gave followers of the diet the opportunity to lose weight surrounded by exquisite French gastronomy.

Special thanks to Gael Boulet, a chef-in-training with Alain Ducasse, for his valuable advice on the art of creating flavor music with simple arrangements, replacing the taste of fatty foods with the wonderful aromas of healthy dishes.

From the publisher

Dear readers!

Each of us on the long path to slimness faces all sorts of difficulties and dangers, especially in moments when we feel tired from the monotony of our diet and our weight remains at the same level. It is no secret that the ability to vary taste sensations and dishes plays a significant role in the effectiveness of the diet and the prevention of breakdowns. But not every diet can boast an abundance of flavors.

DR. DUKAN'S METHOD ALLOWS YOU TO COOK AMAZING DISHES AT EVERY STAGE OF THIS DIET, AND WE HAVE BEEN SURE OF THIS FROM THE EXAMPLE OF NUMEROUS RUSSIAN FOLLOWERS OF THE DIET.

Dr. Dukan's new book will help you follow a diet with ease: you will be able to prepare simple and varied dishes and you will not even have time to think that you are already tired of something. Every day you will enjoy your meals and at the same time lose unnecessary pounds.

This edition contains not only recipes suitable for each stage of the Dukan Diet, but also additional information not included in the first book. For example, here you will find list of acceptable products, which allow you to further diversify your diet menu. With these extra ingredients you can even make desserts, starting with the Alternate step. Recipes containing such products are accompanied by the phrase .

PLEASE NOTE: IF YOU HAVE ALREADY CONSUMED A DISH MARKED ON THIS DAY "Contains 1 permitted product", THEN YOU NEED TO MONITOR THE QUANTITY OF THE ALLOWED PRODUCT USED IN THE RECIPE SO THAT YOU DO NOT EXCEED ITS DAILY REQUIREMENT.

Each recipe contains the following information: preparation and cooking time, cooling time (if required, indicated by a snowflake), ingredients and a description of the cooking process.

Additionally, we have clarified which stage this recipe is suitable for, this is marked with circles with the stage number:

1 – stage “Attack”;

2 – stage “Alternation”;

3 – stage “Fixation”;

4 – stage “Stabilization”.

In addition, here you will find information about whether this dish is allowed to be consumed in the third and fourth stages on Protein Thursday. Next to the recipe there are plates with numbers showing the number of servings received.

ALL RECIPES ARE CAREFULLY TESTED AND ADAPTED TO RUSSIAN PRODUCTS, SO PROBLEMS WITH PREPARATION SHOULD NOT ARISE.

Some of the recipes provided were provided by our Russian readers who have already lost weight on the Dukan diet and were happy to help everyone who is just at the beginning of their journey. We thank them for providing the recipes and photographs and admire their ability to turn routine dishes into culinary masterpieces. Indeed, among the dishes they provided were not just stewed meat with vegetables, but even Russian dumplings! Thanks to such active readers, we finally believed that the Dukan method is not just a diet, but a complete nutrition system that allows you to lose weight and stay healthy, enjoying every meal.

Our heartfelt wish is for you to reach your healthy weight, and we sincerely hope that the recipes in this book will help you achieve this. Believe in yourself, cook and be good!

Sincerely, the team of the publishing house "Eksmo"

Introduction

Let my diet be yours

As I submitted the manuscript for I Can't Lose Weight to the publisher, I was well aware that I had just completed my life's work. I knew that I was presenting to my patients and future readers a new method of combating excess weight, created by me as a result of thirty years of daily medical practice.

My entry into dietetics drew the ire of my colleagues—ardent advocates and promoters of low-calorie diets, Lilliputian portions, and calorie counting. I suggested a diet based on proteins and allowing eat as much as you want, without the burdensome weighing of portions and calculating their calorie content. At that time I was very young, susceptible to criticism and could easily lose heart at the slightest failure. However, the effectiveness and simplicity of my method, its full compliance with the psychology of people suffering from excess weight, instilled confidence that I was on the right path and added strength to me for further work.

Being a naturally curious, inventive and creative person, I used these qualities to conduct research into the area I was very familiar with: people's attitudes towards their own weight. I spent years developing the concept of my diet and it was only through daily contact with patients and a tireless search for new ingredients that I was able to improve it.

I LEFT ONLY THOSE COMPONENTS THAT CONTRIBUTED TO THE EFFECTIVENESS OF THE DIET AND ALLOWED THE RESULTS OBTAINED TO BE PRESERVED FOR AS LONG AS POSSIBLE.

Thus, a nutritional method arose, which today I can with full conviction call my own development.

The response this diet received, its spread and popularity, the numerous expressions of sympathy and constant support from readers - all this filled my life with meaning. Whatever my ambitions and hopes while writing the book “I Can’t Lose Weight,” I could not even imagine that it would be read by such a huge number of readers, it would be translated into many languages ​​and published even in such distant and exotic countries as Korea, Thailand and Bulgaria.

My method does not owe its popularity to the media: almost no one advertised the book. It was sold only because thinner readers and participants in online forums recommended it to each other. Recently, it has even been recommended by my fellow doctors. I began to accept that there was something in it that was beyond my understanding, some happy link that allowed the reader to receive the same compassion, energy and understanding that they feel in personal contact with a nutritionist. Since the book “I Can’t Lose Weight” fell into the hands of readers, I have received a huge number of letters of gratitude and evidence of the effectiveness of the diet. Among them were critical comments and advice on improving the methodology. In these letters, I am first of all advised to enrich the methodology with a set of physical exercises and new recipes for dishes. I wrote this book to satisfy the second wish. But don’t worry, I will also respond immediately to your first request!

For this publication, which contains recipes for dishes compatible with the method I developed, I took advantage of the unusual ingenuity of my patients. I cannot mention here everyone who has contributed to the refinement and additions to the recipes, but I always try to preserve the name of the recipe given by its creator.

FOR THOSE WHO DO NOT KNOW THE ESSENCE OF MY DIET AND ITS RECOMMENDATIONS, I WILL EXPLAIN THAT THIS METHOD IS BASED ON TWO LARGE FOOD GROUPS: FOODS RICH IN ANIMAL PROTEINS AND VEGETABLES. THESE TWO CATEGORIES OF FOODS CONSTITUTE THE NATURAL BASIS OF HUMAN NUTRITION FOR ME.

The Dukan diet has remained one of the most popular in the world for many years. Over the course of several years, hundreds of thousands of people who want to lose weight have already tried this diet and were satisfied with the results obtained.

Quick navigation through the article:

The diet consists of four phases: “Attack”, “Alternation” or “Cruise”, “Consolidation” and “Stabilization”. The duration of the diet depends on how many kilograms you want to lose. Phase "Stabilization" lasts as long as possible and becomes a way of life for someone losing weight. Thanks to the phases "Consolidation" and "Stabilization" the weight will remain at the level you need, and you will not gain back the lost kilograms. Read below for the rules to follow throughout the diet.

4 phases of Dr. Dukan's diet

1

Phase 1 of the Dukan diet "Attack". Table

“Attack” - the first phase of the famous Dukan diet which continues from 3 to 10 days, depending on the weight you want to lose. We will tell you which products you can and cannot eat during the “Attack” phase.

Below is table, which allows you to calculate the weight of the person losing weight and the number of days needed to complete this phase. Based on the table, you can see that the more weight you need to lose during the diet, the more days this phase will last.

Weight you need to lose Attack Duration
5 kg 2 days
10 kg 3 days
15 kg 4 days
20 kg 5 days
25 kg 7 days
30 kg 7 days
40 kg 9 days
50 kg 10 days

During the "Attack" you can quickly see good results, which will be an incentive for further weight loss. On average, those who lose weight lose weight per week about 4 kg (from 2kg to 6 kg). Add to your daily diet 1.5 spoons of oat bran.

What can you eat during the "Attack":

  • Poultry meat without fat and skin (chicken, turkey, quail);
  • Lean veal, rabbit;
  • Lean ham;
  • Chicken by-products (liver, kidneys);
  • Veal and beef tongue (front part);
  • Fish and seafood (shrimp, mussels, squid);
  • Cancers;
  • Chicken eggs (no more than 2 yolks per day, unlimited egg whites);
  • Crab sticks (no more than 8 pieces per day);
  • Low-fat dairy products (milk, kefir, granular and liquid cottage cheese, soy cheese “Tofu”).

Eat low-fat dairy products

Sample Dukan diet menu during the “Attack” phase for every day and recipes with photos you will find at this link. And at this link you will find recipes for simple desserts for “Attack”.

2

Phase 2 of the Dukan Diet “Alternation” or “Cruise”

This phase continues until the weight begins to suit you, which means it can last for quite a long time. The amount of oat bran increases to 2 tablespoons per day. During this period, protein days begin to alternate protein-vegetable. That is Day 1 of the diet is purely protein, the second day is protein-vegetable.. This helps make the diet more varied, as well as supply the body with useful minerals and substances from vegetables. Scheme of protein and protein-vegetable days may be different. It could be scheme 1/1, 2/2, 3/3, but it is worth noting that scheme 1/1- the most gentle. see the link.

The following vegetables are prohibited:

  • Corn;
  • Potato;
  • Peas;
  • Regular beans;
  • Beans, lentils;
  • Olives/olives.

You can eat the rest of the vegetables no limits.

During this phase you should also not eat:

  • avocado;
  • pasta;
  • cereals

For this phase, look here.

3

Phase 3 of the Dukan Diet "Consolidation"

During the previous two stages you have reached your desired weight. Now begins the longest stage of the diet - "Pinning". On For every kilogram lost there are 10 days of “Consolidation”. For example, if you lost 15 kg during the first two stages, then the “Consolidation” phase will last 150 days. At this stage you need eat 2.5 tablespoons of oat bran per day. One day a week must stay clean protein. During this phase, the menu expands to include many products.

At this stage you are allowed to eat:

  • Pork and bacon;
  • Lamb;
  • Whole grain bread (100 g per day);
  • One fruit per day (apple, orange, grapefruit, apricot, peach, plum, slice of watermelon or melon, small bowl of berries). Bananas, grapes, cherries, and figs are still excluded from the menu;
  • 40 g of hard cheese with a fat content not exceeding 40%;
  • 1 tablespoon of vegetable oil.

During the "Consolidation" stage, you can eat some types of fruits

The main difference between the previous stages is the introduction of two unusual meals. You will be able to afford starchy foods, and also arrange "belly festival". However, these meals should be administered according to special rules. First, calculate the total number of days in this period. For example, in the first two stages you lost 8 kilograms, then “Consolidation” phase will take you 80 days. Divide the number of days of the phase in half.

1 During first forty days you can afford once a week one serving of starchy foods And 1 time per week arrange for yourself "belly festival", which many call a “feast”. Feast - one meal, during which you can afford any food from the common table. You can treat yourself to ice cream or desserts, pastries or sweets. However, the amount eaten should not exceed the usual serving sizes.

In the first half of the “Consolidation” phase, organize a “Belly Feast” for yourself once a week.

2 During second phase period(second forty days) you can arrange 2 “belly feasts” per week and eat 2 servings of starchy foods. However, these dishes should be small. Do not repeat these meals in a row.

  • Potatoes (mashed or baked potatoes);
  • Buckwheat;
  • Pasta;
  • Beans, peas, beans and other types of legumes;
  • Lentils.

At this stage, you can allow yourself a few slices of whole grain bread a day.

Do not season these dishes with butter. Cook instead dressing from stewed vegetables: tomatoes and onions.

4

4th phase of the Dukan diet "Stabilization"

At this stage of the diet, you gradually return to your normal lifestyle. However, do not immediately jump on all those foods that you denied yourself during the diet, since the likelihood of excess weight returning is quite high.

  1. Try to introduce new products gradually and little by little. Moderation in food, which has become your wonderful habit while dieting, will help you stay slim for many years.
  2. Keep eating oat bran 3 tablespoons per day. They should become your constant companion throughout your life.
  3. One day a week still remains protein. This phase can continue throughout your life. During this period, you will no longer lose excess weight, but with the right approach, you will not gain it either.
  4. Carry on drink enough water per day and exercise.

During the Dukan diet, you must adhere to several rules.

1 You will need to eat some oat bran every day. You can add them to food, e.g. to low-fat cottage cheese, yogurt or soup. You can read more about what oat bran is.

The book “350 Dukan Diet Recipes” presents a wide variety of recipes for every taste. The diet developed by Pierre Dukan is known throughout the world. Many famous personalities have lost weight with its help.

Everyone would like to lose weight while still eating delicious food. The process of losing weight can be very long, and therefore people cannot stand it, forced to constantly eat monotonous, bland food. Then breakdowns occur, and all the work goes down the drain. Pierre Dukan is of the opinion that food should bring pleasant sensations. Therefore, he developed a lot of recipes that will allow you to eat not only healthy, but also tasty.

The book first offers a brief description of the weight loss technique in all four stages. Since this process is very serious, you need to approach it accordingly. The author offers a list of permitted products, taking into account the stage at which the reader is. The following are dishes that contain only protein or protein with vegetables. Dukan also offers a lot of sauce recipes that will please even the most picky people.

Each recipe contains information about preparation time, cooking time, list of ingredients and a detailed description of the cooking process. Here you can see both simpler and more complex recipes for dishes from meat, fish, seafood and eggs, recipes with vegetables that will enrich the body with important microelements and fiber. It is noteworthy that this book contains recipes for pizza, sandwiches, nuggets and dumplings, which are usually considered taboo. There are even dozens of recipes for baking and desserts that people who are losing weight dream of.

Products used for cooking are available in almost any store. Everyone will be able to choose something suitable and useful for themselves. With this book you don’t have to be afraid of breakdowns, because you’ll never want to give up delicious food!

On our website you can download the book “350 recipes for the Dukan Diet” by Dukan Pierre for free and without registration in fb2, rtf, epub, pdf, txt format, read the book online or buy the book in the online store.

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ISBN: 978-5-699-48054-8 Size: 3 MB



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Description of the book

The Dukan Diet is the No. 1 diet in the world! And Dr. Pierre Dukan is the most popular French nutritionist who has developed a unique program for losing weight and stabilizing lost weight in 4 stages. Using his method, Karl Lagerfeld, Jennifer Lopez, Penelope Cruz and Gisele Bundchen lost weight.

Dr. Dukan is confident that all people need pleasure from food and the diet should satisfy this need, while ensuring sustainable results. In the new book of the famous nutritionist you will find 350 delicious recipes that will give you pleasure and significantly increase your motivation, allowing you to enjoy your favorite dishes without restrictions: Russian dumplings, pizza, sandwiches, nuggets, all kinds of salads, soups and stews, the most delicate desserts and savory sauces - All this is available to you with the Dukan Diet. All products used in the recipes can be found on the Russian market. The 350 recipes in this book provide a varied menu that will provide an easy and delicious path to your ideal figure.

 Last impression of the book

I took on this book from the position of “you need to know the enemy by sight.” Dukan is extremely famous in our country and his method is really effective, with one small BUT: protein diets are very, very harmful.

What I liked about this book was the author's honesty. Although he introduces himself to us as a former therapist, he does not use medical terms and footnotes on research. The idea to put his first patient on a monoprotein diet came to him by accident and he talks about it quite openly. This also includes advice that is reasonable from the point of view of the average person, although very questionable from the point of view of a doctor, such as: drink Coke Light and chew chewing gum. Anyone with even a modicum of common sense will immediately suspect that healthy eating and a healthy lifestyle are not at issue here. And here the question arises: are you ready to test your body’s strength, risk your health for the sake of results? Dukan is right when he says that a diet where there is no need to limit portions and the timing of meals is tolerated by the “passionate nature of a fat man” is much easier than the same calculation of dietary fat. However, what comes easier to us is not always useful in the end result.

What I didn’t like about this book was the casuistry with which the author defends the concept of the benefits of proteins for the body. For example, he criticizes the Atkins diet (also high in protein) for the irreparable harm it can cause to the body, but does not apply the same rule to himself. He says that uric acid, ammonia and other protein breakdown products are excreted with huge amounts of water. And it is true. But he does not mention that a salt-free protein diet, in addition to the load on the gastrointestinal tract and other organs involved in the process, also leaches beneficial minerals from the body, which leads to even greater harm.

In general, I can say that the Dukan method is, although a frank attempt to manipulate a reader illiterate in the field of medicine, it is still effective and for some it may be the only way to get rid of the heavy burden of obesity. Moreover, no matter how you look at it, the further a person moves through the stages, the more his nutrition resembles truly complete and healthy. And the categorical ban on chips, although it looks strange when paired with permission for incomprehensible sugar substitutes, is still medically justified and reasonable. As well as the author’s persistent calls to walk for at least 20-60 minutes a day and give up stairs. One feels that the book is aimed specifically at fat people, people with serious weight problems, and not at bored housewives who want to weigh all 47 instead of 50 kg. Separately, I would like to note that I liked the tone of the book: it is written simply, clearly and with respect for a reader that so many other authors lack.