The Dukan diet is a menu for every day. Tables.

The method of getting rid of extra pounds, developed by Pierre Dukan, is popular among many people who want to lose weight. The good thing about this is that the weight will gradually decrease and will not come back if you follow all the recommendations. If you exercise simultaneously, this diet will help you lose weight in the shortest possible time. Let's look in more detail: what the Dukan diet is, the daily menu and what restrictions should be taken into account when preparing it. Even without a detailed recipe book based on our recommendations, you can eat deliciously and not experience any inconvenience.

Dukan Diet: menu for each day of the "Attack" phase

The first stage of this nutritional system allows the consumption of proteins in large quantities. The list of permitted foods includes many items, so you can make your diet very diverse. The only thing you need to remember is that you cannot eat more than two eggs a day and, for those who want to get results faster, it is best to exclude the yolks.

Another restriction in the "Attack" phase is that food cannot be fried, as this phase excludes the consumption of any oil other than paraffin oil. You can only cook in a dry frying pan. Modern non-stick coatings allow you to eat even scrambled eggs and omelets nowadays.

If you cannot buy high-quality fresh fish, you can buy canned fish. Spice lovers choose this diet because there are no restrictions on the use of spices in their dishes.

Be sure to include one and a half tablespoons of oat bran and one and a half liters of liquid in your diet every day (not only plain water counts, but also tea, diet soda or skim milk). So, let's look at an example menu for the week:

Table 1. Menu for each day of the "Attack" phase

	Breakfast	To have lunch	Afternoon snack	To have lunch
Monday	Scrambled eggs with meat and black coffee	Ear, Diet Coke	Light casserole, green tea	Roast meat and green or herbal tea
Tuesday	Pancake made from oat bran, with cottage cheese and tea (any, except black)	Broth with meat and boiled egg, cola (diet only)	Natural yogurt without fillers	Stewed fish and herbal tea
Wednesday	Omelet and a few slices of lightly salted salmon, coffee	Oven-baked chicken cutlets, natural yogurt and tea	Low-fat cottage cheese and kefir	Cooked seafood and a small can of Diet Coke
Thursday	Bran bread (can be replaced with a self-prepared pancake or flatbread), a small piece of processed or hard cheese, coffee	Chicken broth, herbal tea	Light curd casserole and herbal tea	Roast Beef with Spices and Kefir
Friday	Two boiled eggs and light natural yogurt with bran, herbal tea	Baked cod cutlets, kefir	Skim milk and cottage cheese	Boiled or baked turkey fillet, a small piece of processed cheese and green tea
Saturday	Light omelet cooked in a dry frying pan, coffee	Broth with meatballs, herbal tea	Kefir with bran	Herbal tea and boiled seafood
Sunday	Casserole and tea	Bran and fish broth cakes, diet cola	Oven-baked cheesecakes and natural yogurt, accompanied by herbal tea	Cutlets baked in the oven, kefir

The above menu can be modified as desired. Remember that this diet offers many recipes that will allow you to eat deliciously and not feel hungry even in the "Attack" phase.

It is rational to adhere to restrictions in this 2 to 7 day phase. During this period, you can lose up to 6 kilograms. Portion sizes are not limited. But avoid overeating: you need to eat often and in small portions. If you wish, you can add a second breakfast or drink a glass of low-fat kefir before bed.

Dukan Diet: detailed menu for each day of the "Cruise" phase

The next stage lasts from two to six months. During this period, you can eat up to a hundred foods that are easily combined with each other. The only vegetables you shouldn't eat are potatoes, beans and peas.

Table 2. Menu for each day of the "Cruise" ("Alternation") phase

Days of the week	Breakfast	To have lunch	Afternoon snack	To have lunch
Monday	Flat or bran bread, scrambled or boiled eggs, coffee	Soup with vegetables and lean meat, green tea	Cottage cheese and herbal tea casserole	Salad of fresh vegetables and a piece of meat baked in spices and mustard, diet cola
Tuesday	Low-fat cottage cheese and kefir with bran (do not use all the bran, as on this day you will have to make a cake out of it for an afternoon snack)	Ear soup and green tea	A few slices of lightly salted salmon (cook it yourself, otherwise a large amount of salt will begin to retain fluid in the body) and a bran cake, coffee	Meatloaf with Egg, Yogurt and Diet Coke (small can)
Wednesday	Cottage cheese mixed with natural yogurt, coffee	Beef solyanka, green tea	Bran pancake, kefir	Salad, oven-baked chicken cutlets, herbal tea
Thursday	Omelet cooked in the oven with pieces of ham and coffee	Soup with bran (instead of potatoes) and meatballs, green tea	Cheesecakes baked in the oven, skimmed milk	Stewed, steamed or baked fish, low-fat kefir
Friday	Lightly salted salmon and two boiled eggs, coffee	Oven-baked minced turkey cutlets, vegetable salad, diet soda	Bran and Kefir	Baked fish on a bed of vegetables with cheese, herbal tea
Saturday	Light curd and green tea casserole	Flatbread or bran pancake, fish soup with cod species	Cooked seafood and coffee	Piece of roast beef with spices and diet cola
Sunday	Oven omelette, natural yogurt without filling and coffee	Minced veal meatballs, vegetable salad and diet cola	Green tea and oven-baked cheesecakes	Vegetable stew with chicken breast and herbal tea

We present the Dukan diet (menu for every day - table 2), which is based on the principle of alternating pure protein days with combined days one by one. It is recommended for anyone who wants to lose up to ten kilos. If you need to remove more extra pounds, alternate days according to the principle of three after three or five after five.

The Consolidation phase: what to eat during it?

Everyone who loses weight feels great relief when they reach the third stage. After all, here you can eat hard pasta, potatoes and fruits. However, there is a limitation: berries and fruits can be consumed in quantities of no more than 200 grams. The following remain on the prohibited list:

• bananas;
• cherries;
• grape;
• wheat bread (replace with wholemeal bread).

It is not allowed to drink more than two glasses of wine per week, you can only buy 2 pieces of bread per week. Only twice a week can you buy dishes with the addition of flour (preferably rye) or potatoes. Increase your bran intake to two and a half tablespoons per day and eat only protein every Thursday.

At this stage, natural flower honey is allowed, which can be used to sweeten the tea or consume it in the morning in the amount of three teaspoons. They can be used to sweeten tea or eat it as a snack. As before, we do not recommend drinking black tea, believe me, green tea tones up much better, while herbal tea, on the contrary, can soothe before bed (especially if you choose the option with chamomile).

Table 3. Menu for each day of the "Reinforcement" phase

Days of the week	Breakfast	To have lunch	Afternoon snack	To have lunch
Monday	Green tea and light cream cheese casserole	Wholemeal crispbread or oat bran, salmon soup, herbal tea	Two hundred grams of permitted fruit	Roast meat with vegetables and potatoes, glass of wine or diet soda
Tuesday	Fried or baked cheesecakes, coffee	Meat solyanka, flatbread or oat bran bread and green tea	Two hundred grams of berries	Vegetable salad and minced chicken meatballs, diet cola or herbal tea
Wednesday	Curd casserole with berries, herbal tea	Cod soup, coffee	About 150 grams of fruit	Meat and kefir baked with spices
Thursday (attack menu)	Flatbread or oat bran, processed cheese, and coffee	Broth with chicken and two boiled eggs, green tea	Light curd casserole and herbal tea	Cooked seafood and diet cola
Friday	Scrambled eggs, natural bran yogurt and coffee	Minced veal meatballs, vegetable salad and green tea	Two hundred grams of berries	Baked fish with vegetables, diet cola
Saturday	Bran crispbread, scrambled eggs and coffee	Low-fat cottage cheese and solyanka meat, green tea	Two hundred grams of fruit	Roast meat with spices, rice and vegetable salad, herbal tea
Sunday	Wholemeal bread, several slices of lightly salted salmon, two boiled eggs and coffee	Vegetable salad, baked turkey cutlets, green tea	One hundred grams of fruits and berries	Steamed vegetables, boiled or roasted fish and a glass of wine

The duration of this stage is calculated individually, based on the number of kilos lost. For example, you got rid of 10 kilos, which means you need to spend one hundred days in the third phase (every hundred grams is one day in the third phase). If you've never exercised before, add 25 minutes of walking every day. If you are in good shape, you can replace the leisurely walk with running, in which case it is enough to dedicate 10 minutes to the exercise.

How is the stabilization going?

For the rest of his life, a person who has followed the Dukan diet must monitor his diet. At first glance it seems difficult, but when you limit yourself to the "Cruise" stage for several months, the final stage will seem extremely easy.

There are no special restrictions on food in the last phase. It is only important to drink plenty of fluids every day and not forget about bran. They must be present in the menu daily in the amount of three tablespoons. In order not to get bored with bran, make cookies, pancakes, flatbreads or add it to bread.

Remember that in Soviet canteens there was a rule that Thursday was fish day. It will also be present in your life, but in a different way: Thursday is protein day. Select any day from the attack phase menu and repeat. If you look at table 1, you will be sure that you will not need to go hungry.

Train yourself to exercise. At a minimum, walk a third of an hour every day. You shouldn't miss a single day of the week, even if it's New Year's holidays or the summer heat outside. It's best to do some simple exercises every morning. Physical activity will help maintain muscle tone and burn extra calories.