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Pranz Dukan

Pranz Dukan

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If you follow the Dukan diet ... it is tasty and quick to prepare.

  • 3 slices of chicken ham
  • 3 teaspoons Delaco cream cheese (0.2% fat)
  • 3 chicken livers
  • 2 boiled eggs

Servings: 1

Preparation time: less than 15 minutes


I smeared the chicken ham slices on each one with a teaspoon of cream cheese. I put a liver over it and prepared it in the dry cooker and formed rolls. I cut the eggs and sprinkled a little basil on them.

All about the Dukan diet & # 8211 The four phases of the Dukan diet

The diet was created in the 1970s by nutritionist Pierre Dukan. He was inspired by one of his obese patients who said he could give up any food except meat.

The Dukan diet is divided into four phases, and each of them has its own rules. Dukan published his studies in 2000, in his book that became an international bestseller I don't know how to lose weight. Its creator believes that the Dukan diet would lead to rapid weight loss without starvation.

The first thing you need to do is calculate your "true weight". You will need to consider: your age, history of weight loss, but also other factors.

The duration of each phase depends on the weight you want to lose. The first two phases of the diet focus on weight loss and the next on maintenance.

Attack phase (1-7 days)

In the first phase of the Dukan diet you can eat only lean protein in unlimited amounts. The "attack phase" is mainly based on protein-rich foods:

  • lean beef, game meat, lean pork, chicken, skinless
  • liver, kidneys or tongue
  • fish and crustaceans of all kinds
  • eggs and fat-free padlock products (maximum 1 kilogram / day), such as milk, low-fat cottage cheese, or ricotta
  • tofu or tempeh
  • compulsory: at least 1.5 liters of water per day
  • compulsory: 1.5 tablespoons of oat bran / day
  • unlimited amounts of artificial sweeteners, shirataki noodles (produced from the Japanese konjac plant) and diet gelatin
  • small amounts of lemon juice and pickles
  • 1 tablespoon (5 ml) oil / day, for greasing pans, or grill, in which you prepare meat

All about the Dukan diet: of course you don't have to eat all the ingredients listed above on the same day, nor at the same meal. But you can adjust the three main meals of the day according to the recommendations.

One day diet plan:

  • Breakfast: a portion of cottage cheese, coffee or tea with skimmed milk and sweetener, water
  • Lunch: spicy chicken kebab, dessert with diet gelatin, iced tea
  • Dinner: chicken cooked in tandorori style with shirataki noodles, ice water

Cruise phase (1-12 months)

In which, one day you will eat lean protein, and another lean protein with starchy vegetables. Don't forget to add the two ligatures of oat bran, recommended every day.

Among the vegetables that you can include in your diet once every two days are:

  • spinach, cabbage, lettuce and other leafy vegetables
  • broccoli, cauliflower, cabbage and Brussels sprouts
  • bell peppers, asparagus, artichokes, eggplant, cucumbers, celery
  • tomatoes, mushrooms, green beans, pumpkin, turnips
  • onion, leek
  • 1 tablespoon (5 ml) salad oil / grill
  • compulsory: 2 tablespoons of oat bran and a portion of carrots or beets

No other fruits or vegetables are allowed than those listed.

One day diet plan:

  • Breakfast: three scrambled eggs with tomatoes, water, coffee with skim milk
  • Lunch: turkey, along with a lettuce salad, Greek yogurt with oat bran, ice water
  • Dinner: steamed salmon with steamed broccoli, dessert with diet gelatin, water

Consolidation phase (five days for each kilogram lost in Phase I and Phase II)

At this stage you can eat lean protein and vegetables, few carbohydrates and fats, you have only one day a week in which you will include in your diet exclusively lean protein. The amount of oat bran increases to 2.5 tablespoons per day.

It is recommended that at each meal you create combinations between the foods recommended in Phase I or those in Phase II, together with:

  • fruits: you are allowed one fruit per day 100 grams of berries, or melon, apple, pear, peach, nectarine or two smaller fruits such as kiwi, plum, apricot
  • Bread: two slices of wholemeal bread, greased with a small amount of weaker butter
  • cheese: one 40-gram portion of the cheeses listed above per day
  • Starchy vegetables: 1-2 servings per week of 225 grams of pasta / corn / beans / vegetables / rice / potatoes
  • Meat: lamb, pork or ham, twice a week
  • Two "festive" meals a week, which includes: an aperitif, a main course, dessert and a glass of wine
  • Protein meals: one day a week when you can eat only pure protein, as in the first phase of the diet
  • compulsory: 2.5 tablespoons (15 grams) of oat bran per day

One day diet plan:

  • Breakfast: omelet with vegetables and cheese and spinach, water, coffee with skim milk
  • Lunch: turkey sandwich with two slices of wholemeal bread, 82 grams of low-fat cheese with cinnamon and oat bran, along with sweetener
  • Dinner: grilled salmon with pumpkin, an apple, water

Stabilization phase (for an indefinite period)

You have reached the stage where you will have to maintain your lost weight. There are no strict rules in it, except for a few principles that you will need to follow. All about the Dukan diet:

  • Use the Stabilization Phase as a basic rule for meal planning.
  • Continue to eat only lean protein one day a week.
  • Never choose the elevator instead of the stairs. Throughout the diet and beyond, at least 20 minutes of exercise a day are recommended.
  • Oat bran is your ally, keep taking three tablespoons a day (17.5 grams) every day.

Dukan Diet Phase 3

Dukan diet phase 3, considered the "consolidation phase", is the stage following the Dukan diet phase 2 ("cruise phase"). At this stage, weight loss is stopped, the protein and vegetable base is kept, but starchy foods are gradually added. In this article, we present how you can maintain the ideal weight you have reached with the help of the previous steps in the Dukan diet.

The Dukan phase 3 diet marks the transition between the strict list of foods and spontaneity, and its duration depends on how many kg you have lost, according to the following structure: five days for every 500 g lost, until the body risks becoming vulnerable to gaining in weight - with this phase, you will maintain your figure. The Dukan phase 3 diet is followed to minimize the risk of yo-yo. The best part is that at this stage you can add to your diet many of the foods that were previously forbidden, because now you do not need to lose weight, but just keep your weight. Some foods are still not allowed, but now you are allowed to eat: bread, fruit, cheese and some starch products.

Important rules

For the Dukan phase 3 diet to be a real success, it is necessary to keep in mind some rules so that you have control over your weight while eating healthy and returning to the normal menus after the drastic phases:

• General rules

& # 8211 During the Dukan phase 3 diet, you are allowed one serving of fruit a day, meaning: an apple or an orange, or a small bowl of berries (raspberries, blackberries, blueberries, currants) or a few pears, etc. . (almost any type of fruit except bananas, cherries and dried fruits).

& # 8211 You can eat two slices of wholemeal bread a day, at any time of the day (for example at breakfast, in the form of a sandwich or at lunch, together with a soup) it does not have to be bread, because you can replace with a cup of cooked pasta or any other starchy cereal: rice, peas, couscous, quinoa, etc.

& # 8211 You are allowed 40 g of cheese a day, of any type, except goat cheese, Camembert and Roquefort (it is recommended not to abuse).

& # 8211 Two servings of starch products per week are allowed (avoid white rice and potatoes!).

& # 8211 You can also eat wholemeal pasta, cooked according to the "al dente" method, without cream or butter - limit yourself to no more than 220 g in weight when cooked.

& # 8211 Wholemeal rice is also allowed (in the same amount as wholemeal pasta).

& # 8211 You can eat lentils and beans.

& # 8211 You are allowed to eat lean pork and lamb (once a week, avoid fatty portions).

• Rules regarding the celebration tables

The Dukan phase 3 diet allows, twice a week, to have two celebratory meals, meaning that you can eat anything you want, whether it's pizza, french fries or ice cream, but here are some rules:

& # 8211 Enjoy the portions and don't eat several different dishes at one meal, just one.

& # 8211 Do not overdo it, but eat until you feel full.

& # 8211 Take a break of at least five days between two celebratory meals (for example, if you've had one on Sunday for dinner, then the next one doesn't have to be Monday for breakfast because your body needs time to burn calories excessive).

& # 8211 Don't rush when choosing food from the celebration menus you may want to eat something high in fat, but it is recommended to start with something easy.

& # 8211 A celebratory menu includes: an appetizer (for example, a white bun), a main course (such as roast chicken), a dessert (you can enjoy a cake) and a glass of wine. & # 8211 It is very important not to eat more than one serving of each kind included in the menu of a meal.

• Protein specific day rules

& # 8211 It is especially important that once a week, during the Dukan phase 3 diet, you have a day to eat pure protein, as this guarantees that you will not gain weight. The best day in this regard is Thursday. On that day, you are only allowed to eat the foods allowed in the Dukan phase 1 diet ("attack phase"). This protein day is a weekly effort that will seem small compared to the first stages of the cure, so you should not be scared or have too much difficulty, because it is something that will help you maintain your ideal weight in a way. healthy.

& # 8211 You can easily prepare recipes specific to the Dukan diet.

& # 8211 Physical activity is recommended, around 25-30 minutes a day (you can take a brisk walk, for example).

The Dukan phase 3 diet is one of the most important of the four stages in the Dukan diet, because it ensures the permanent maintenance of the ideal weight and you should not skip it in any way, but follow it according to the rules, if you want to maintain silhouette & # 8230

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Lunch Dukan - Recipes

A collection of 20 volumes, in which you will find:

A collection of 20 volumes, in which you will find:

• 700 recipes not published so far, to enjoy the pleasure of eating, without fear of gaining weight.
• Complete menus for each stage of the Dukan method, including their variants suitable for the transition from one stage to another.
• Recipes explained step by step, with clear information and suggestive illustrations.
• Preparations designed especially for you by Dr. Pierre Dukan and his team.
• Ingenious solutions for the special moments of the day: family lunch, dinner with colleagues, even birthday parties!
• A comprehensive program, based on Dr. Dukan's recommendations, to make the most of the benefits of his method.

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 9) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 14) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (Vol. 6) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 13) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 20) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (Vol. 2) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 3) - Pierre Dukan

Dukan method. 700 New Recipes to Reach the Right Weight and Keep It Definitely (Vol. 4) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (Vol. 5) - Pierre Dukan

Dukan method. 700 new recipes to reach the right weight and keep it permanently (vol. 7) - Pierre Dukan

Dukan Method (20 books). 700 new recipes to reach the right weight and keep it permanently - Pierre Dukan

Dukan Method Vol.1: 700 New Recipes - Pierre Dukan

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Carbonara pasta with asparagus

Carbonara pasta is easy to make and is known for its delicious egg-based sauce. In this case, to bring a splash of color, replace the bacon with asparagus for a healthier recipe.

You need the following ingredients: egg yolks, Gouda cheese, kosher salt, whole spaghetti, olive oil, fresh asparagus, garlic cloves, lemon juice and ground red pepper.

Dukan Diet Reviews

Katherine Jenkins spoke to Wales Online about her time on the Dukan diet. She said: “When I was younger, I did a lot of faddy diets & # 8211 cabbage soup and I did Atkins for a long time. It made me lose a lot of weight, but I learned that it's not necessarily a good thing.

"I am now following the Dukan diet, which is a four-step program. In the first part, eat a high-protein diet, and then it's about finding a balance. I eat a lot of fish and vegetables, so it works for me, but my weakness is bread and chocolate. ”

Every day, thousands of people follow the Dukan diet and report success. A fan said in an Amazon review of the plan guide: "I accidentally found an article about the Dukan diet and found it interesting & # 8230 I did my research and read the book & # 8211 I did some more research and, although I would give it a try.

& # 8222The first 7 days were the hardest & # 8211 I missed sugar and carbs and I felt light the next day, but I wasn't hungry, thanks to permission to have as much food as possible possible. In the first week I lost 2.5 kg. I'm just in the cruise phase and so far I'm very happy with the result. I'm not hungry, and the meals are completely satisfying and filling.

"I have to use my imagination when creating food, but as time goes on, I'm more and more creative. The reason I give this book / diet 4 stars & # 8211 is because the time I have to spend in the kitchen is MORE than I have ever spent in my life. The other "easy" problem is the cost & # 8211 you need to plan your weekly meals well before you buy your food, as this diet is not the cheapest and you can easily spend more than usual. ”

However, there are some that report negative side effects of the diet. TOWIE star Maria Fowler said the diet with oat bran and protein led to mood swings, headaches and hunger pangs, as well as bad breath and constipation.

EastEnders actress Lacy Turner also revealed that she was not a fan of the diet, saying: "It's so boring & # 8230 to eat as much as you want may not feel so satisfying after a meal after poached chicken and steamed broccoli. ”

It seems that those who have tried the Dukan Diet report a mixture of success and unpleasant side effects, so if you are thinking of taking it, it is better to be aware of all the details.

What is the essence of the & # 8220attack & # 8221 phase?

The first phase is the fastest stage of the whole diet. But her requirements are the strictest. The duration depends on the magnitude of the problem. With an excess weight of 20 kg & # 8211 stage will last three to five days.

As long as the attack lasts 30 kg or more. During this time, you can lose between 5 and 8 kg.

The essence of the diet is that it is allowed to eat only protein foods, carbohydrates are limited, sugar is completely forbidden. With this diet, the metabolism accelerates involuntarily, and the caloric content decreases. After all, protein food is not much to eat, it is very nutritious.

The main advantage of diet & # 8211 servings can be of any size. The time to eat is whatever. Feeling hungry will not exactly follow the weight loss. This is an important psychological factor for the successful transition of the entire power supply system according to Dyukan.

Physical activity is welcome. Of course, with weight loss you will go faster. For starters, you can limit yourself to a 20-25 minute walk in the fresh air in a park or public garden. The step, at the same time, should be fast enough.

One-year census of Dukan

I think that after more than a year, I can talk a little more about the first diet I followed in my life, the Dukan diet.

But, from the very beginning, I want to emphasize that every body is different, that my metabolism is different and that I do not want in any way to advocate for any method of weight loss, without first seeking the advice of a doctor. It worked very well for me, without any health problems, maybe also because I didn't overdo it, I did sports a lot compared to what I was used to (two hours a day) and because I'm quite carnivorous so I didn't feel -necessarily like a chore.

I started it on January 3, 2018 and by February 14 I had lost 10 kilograms. I would have been satisfied with this weight, but continuing the next stage of the diet, much less restrictive, I lost another 10 kilograms, effortlessly and with daily sports for about half an hour. Thus, by May 31, I had reached the weight I am still at. Since then, lightly, so as not to overdo it again, I started eating normally again, with fats and carbohydrates daily and, in 10 months, I managed to stay at the same weight.

What did I say goodbye to after this experience:

-fascinated by the fact that my body began to be toned for the first time and to represent some traces of embossed muscles, I gladly continued the daily sport practiced in the morning, for half an hour.

-I discovered how good less aggressively cooked food can be, without so many oils and fats and I kept a few recipes among the favorites I eat frequently.

-apart from the two tablespoons of oat bran eaten daily, a habit that suits me, I don't keep any of the old dukanist habits, not even on Thursday only with meat, because I don't need them anymore.

-I weigh myself daily, if I am at home and I think this is an important and motivating thing, at least for me, to avoid excesses of any kind. I constantly spin around the same weight, plus or minus a few hundred grams, even if I ate a lot, very unfriendly or extremely healthy.

-although I eat absolutely anything, I learned not to overdo it, being passionate by nature, this means that in the past I had periods when I ate for example ciolan with beans or pizza with mayonnaise with garlic, in the morning at noon and in the evening, weather a few days in a row. I still eat ciolan with beans and pizza with mayonnaise whenever I feel like it, but not at all meals. Now my meals are structured differently: in the morning bruschettas with tuna or vegetables and cheese. At noon, what Ania also eats, and in the evening I keep it for the most decadent meal (although it shouldn't be like that, but for me this works best). I don't even eat sweets as I ate, daily, in the morning, at noon and in the evening, 2 Lion king size bars or a big bag of M & ampM. I eat sweets every day, but everything I want only in the evening and I no longer feel the need for huge amounts to be satisfied.

All in all, the Dukan left me with a series of healthy habits, with a body that I like to look in the mirror, with the discovery of my ability to be extremely ambitious. without any particular impulse and with a rediscovery of the self that I didn't even know was lost.

3. Warm salad with chickpeas and vegetables

If you don't feel like measuring quantities and looking for complicated recipes, a warm salad with everything you have in the fridge can be a great idea.


  • Canned chickpeas
  • Sos tahini
  • Any vegetables you have at home
  • Lemon, salt and pepper.

Method of preparation:

Nothing easier. Rinse the canned chickpeas and place in a bowl. Add your favorite vegetables, which you have washed and cut into cubes of equal size. You can use tomatoes, cucumbers, zucchini, raw or canned mushrooms.

For the dressing, mix the tahini sauce with 2-3 teaspoons of lemon juice, then add salt and pepper to taste. Mix everything and you will get a nutritious, delicious lunch, which was ready in just a few minutes!

Dukan Diet Phase 1

Dukan Diet Phase 1 it is also known as the "attack phase" and represents the first stage in the cure whose name it bears. In this article, we will inform you in detail about its characteristics, about how it is advisable to follow it, as well as what foods are allowed.

The Dukan phase 1 diet aims to start weight loss without starvation. This early stage is healthy, focuses mainly on protein intake and helps to lose weight by eliminating water retention. In addition, it has a really beneficial psychological effect: you will find that the feeling of bloating will decrease and you will lose weight, which will make you happy.

Video: how to make the most delicious eggplant appetizer recipe You will never fry eggplant eggplant recipe


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