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 is that the weight gradually disappears and does not return if you follow all the advice. If you do physical activity at the same time, this diet will help you lose weight in the shortest possible time. Let us consider in more detail: what is the Dukan diet, the menu for every day and what restrictions should be taken into account when compiling it. Even without a detailed recipe book based on our advice, you will be able to eat deliciously and without inconvenience.

Dukan diet: menu for each day of the "Attack" phase.

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

Another limitation 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 cook only in a dry pan. Modern non-stick coatings nowadays allow you to even eat scrambled eggs and omelettes.

If you can't 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 pure water counts, but also tea, diet cola or skim milk). So, let's look at a sample menu for the week:

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

	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Scrambled eggs with meat and black coffee	Ear, Diet Coca-Cola	Light casserole, green tea	Baked meat and herbal tea or herbal tea
Tuesday	Oat bran pancakes, with cottage cheese and tea (all except black)	Meat and boiled egg broth, cola (dietary only)	Natural yogurt without fillers	Stewed fish and herbal tea
Wednesday	Omelette and a few slices of lightly salted salmon, coffee	Baked chicken cutlets, natural yogurt and tea	Cottage cheese and low-fat kefir	Boiled seafood and a small can of Diet Coke
Thursday	Bran bread (can be replaced with a homemade pancake or focaccia), a small piece of processed or hard cheese, coffee	Chicken broth, herbal tea	Light casserole of ricotta and herbal tea	Baked meat with spices and kefir
Friday	Two hard-boiled eggs and light natural yogurt with bran, herbal tea	Baked cod cutlets, kefir	Skimmed milk and ricotta	Boiled or baked turkey fillet, a small piece of melted cheese and green tea
Saturday	Light omelette cooked in a dry pan, coffee	Broth with meatballs, herbal tea	Kefir with bran	Herbal teas and boiled seafood
Sunday	Casserole and tea	Bran cakes and fish broth, light cola	Baked cheesecake and natural yogurt, washed down with herbal teas	Baked cutlets, kefir

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

It is rational to comply with the restrictions at this stage from 2 to 7 days. During this period you can lose up to 6 kilograms. Portion sizes are not limited. But refrain from 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 going to bed.

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

The next phase lasts two to six months. During this period you can eat up to one hundred easily combinable foods. The only vegetables you shouldn't eat are potatoes, beans and peas.

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

Days of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Focaccia or bread with bran, scrambled or boiled eggs, coffee	Vegetable and lean meat soup, green tea	Ricotta and herbal tea casserole	Salad of fresh vegetables and a piece of meat cooked with spices and mustard, diet cola
Tuesday	Low-fat cottage cheese and kefir with bran (do not use all the bran, because on this day you will have to make a cake from it for an afternoon snack)	Ear soup and green tea	Several 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	Ricotta mixed with natural yogurt, coffee	Meat solyanka, green tea	Bran pancake, kefir	Salad, baked chicken cutlets, herbal teas
Thursday	Oven-baked omelette with pieces of ham and coffee	Soup with bran (instead of potatoes) and meatballs, green tea	Baked cheesecake, skimmed milk	Stewed, steamed or baked fish, low-fat kefir
Friday	Lightly salted salmon and two hard-boiled eggs, coffee	Baked minced turkey cutlets, vegetable salad, light cola	Bran and kefir	Baked fish on a bed of vegetables with cheese, herbal teas
Saturday	Light casserole of cottage cheese and green tea	Bran buns or pancakes, fish soup with cod species	Boiled seafood and coffee	Baked piece of beef with spices and diet cola
Sunday	Baked omelette, natural yogurt without ingredients and coffee	Minced veal meatballs, vegetable salad and light cola	Green tea and baked cheesecake	Vegetable stew with chicken breast and herbal tea

We presented the Dukan diet (menu for every day - table 2), which is based on the principle of alternating pure protein days with combined ones one by one. It is suitable for those who want to lose up to ten kilograms. If you need to remove more extra pounds, alternate days according to the principle 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 afford to eat semolina pasta, potatoes and fruit. However, there is a limitation: berries and fruits can be consumed in quantities of no more than 200 grams. The following remain on the banned list:

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

It is allowed to drink no more than two glasses of wine per week; you can only afford 2 pieces of bread a week. Only twice a week can you afford dishes with the addition of flour (preferably rye) or potatoes. Increase your bran intake to two and a half tablespoons a day and eat only protein every Thursday.

At this stage, natural flower honey is allowed, which can be used to sweeten tea or eat 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 much better, while herbal tea, on the contrary, can calm you down before going to bed (especially if you choose the option with chamomile).

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

Days of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Light casserole of green tea and cottage cheese	Crispy oat bran or wholemeal bread, salmon soup, herbal teas	Two hundred grams of fruit allowed	Baked meat with vegetables and potatoes, glass of wine or light cola
Tuesday	Fried or baked cheesecakes, coffee	Meat solyanka, flatbread or oat bran bread and green tea	Two hundred grams of berries	Vegetable salad and chopped chicken meatballs, light cola or herbal tea
Wednesday	Cottage cheese casserole with berries, herbal tea	Cod soup, coffee	About 150 grams of fruit	Meat and kefir cooked in spices
Thursday (Attacks menu)	Focaccia or bread with oat bran, melted cheese and coffee	Broth with chicken and two boiled eggs, green tea	Light casserole of ricotta and herbal tea	Boiled seafood and light 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	Crispy bran bread, scrambled eggs and coffee	Low-fat cottage cheese and meat solyanka, green tea	Two hundred grams of fruit	Baked meat with spices, rice and vegetable salad, herbal teas
Sunday	Wholemeal bread, a few slices of lightly salted salmon, two hard-boiled eggs and coffee	Vegetable salad, baked turkey cutlets, green tea	One hundred grams of berries and fruits	Steamed vegetables, boiled or baked fish and a glass of wine

The duration of this phase is calculated individually, based on the number of kilograms lost. For example, you got rid of 10 kilograms, which means you need to spend one hundred days in the third phase (every hundred grams is one day of 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 leisurely walking with running, in which case it is enough to devote 10 minutes to exercise.

How is the stabilization going?

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

There are no special restrictions on food in the last stage. It is only important to drink enough fluids every day and not forget about bran. They should be present in the menu every day in the amount of three tablespoons. To avoid getting bored with bran, prepare biscuits, pancakes, buns 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 form: Thursday is a 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 have to starve.

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