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

The method for getting rid of extra pounds, developed by Pierre Dukan, is popular with many people wanting to lose weight. The advantage is that the weight gradually disappears and does not come back if you follow all the recommendations. If you exercise at the same time, this diet will help you lose weight in the shortest possible time. Let's consider in more detail: what the Dukan diet is, the menu for each day and what restrictions should be taken into account when developing it. Even without a detailed recipe book based on our recommendations, you can eat deliciously without experiencing any inconvenience.

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

The first step of this nutritional system allows the consumption of protein 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 can eat no more than two eggs per day, and for those who want to achieve results faster, it is better to exclude the yolks.

Another restriction in the "Attack" stage is that foods cannot be fried, since this phase excludes the consumption of any oil other than paraffin oil. You can only cook in a dry pan. Modern non-stick coatings today make it possible to eat even scrambled eggs and omelets.

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 pure water counts, but also tea, diet cola or skimmed milk). So, let's look at an example 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 Coke	Light casserole, green tea	Baked meat and green or herbal herbal tea
Tuesday	Pancake made from oat bran, with cottage cheese and tea (all except black)	Meat broth and hard-boiled egg, cola (diet only)	Natural yogurt without additives	Fish compote and herbal tea
Wednesday	Omelette and a few slices of lightly salted salmon, coffee	Baked chicken cutlets, natural yogurt and tea	Low-fat cottage cheese and kefir	Boiled seafood and a small can of Diet Coke
THURSDAY	Bran bread (can be replaced with a pancake or self-prepared flatbread), a small piece of melted or hard cheese, coffee	Chicken broth, herbal tea	Light cottage cheese casserole 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 cottage cheese	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 tea and boiled seafood
Sunday	Casserole and tea	Bran pancakes and fish broth, diet cola	Baked cheesecakes and natural yogurt, washed down with herbal tea	Baked cutlets, kefir

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

It is rational to adhere to the restrictions at this stage of 2 to 7 days. During this period, up to 6 kilos can be lost. Portion size is not limited. But avoid overeating, you should 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 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" phase ("Alternation")

Days of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Flatbread or bran bread, scrambled or boiled eggs, coffee	Vegetable and lean beef soup, green tea	Cottage cheese and herbal tea casserole	Fresh vegetable salad and a piece of meat cooked with spices and mustard, diet cola
Tuesday	Low-fat cottage cheese and bran kefir (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 (do 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	Meat solyanka, green tea	Bran pancake, kefir	Salad, baked chicken cutlets, herbal tea
THURSDAY	Oven-baked omelette with pieces of ham and coffee	Bran soup (instead of potatoes) and meatballs, green tea	Baked cheesecakes, skimmed milk	Simmered fish, steamed or baked, low-fat kefir
Friday	Lightly salted salmon and two hard-boiled eggs, coffee	Oven-chopped turkey escalopes, vegetable salad, diet cola	Bran and kefir	Fish cooked on a bed of vegetables with cheese, herbal tea
SATURDAY	Light cottage cheese and green tea casserole	Bran flatbread or crepe, cod fish soup	Boiled seafood and coffee	Oven-baked piece of beef with spices and diet cola
Sunday	Baked omelette, natural yogurt without additives and coffee	Minced veal meatballs, vegetable salad and diet cola	Green tea and baked cheesecakes	Vegetable stew with chicken breast and herbal tea

We presented the Dukan diet (menu for each day - table 2), which is based on the principle of alternating pure protein days with days combined one by one. It is suitable for those who want to lose up to ten kilos. If you need to lose more extra pounds, alternate days according to the principle of three in three or five in 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 durum wheat 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 items remain on the banned list:

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

It is permitted to drink no more than two glasses of wine per week; you can only afford two pieces of bread a week. Only twice a week you can afford 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 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 up much better, while herbal tea, on the contrary, can calm you down before bed (especially if you choose the chamomile option).

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

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

The duration of this stage is calculated individually, depending on the number of kilos lost. For example, you got rid of 10 kilograms, which means you need to spend a hundred days in the third stage (each hundred grams corresponds to 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 has followed the Dukan diet must monitor his diet. At first glance, this 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 dietary restrictions at the last stage. It is only important to drink enough fluids every day and not forget about the bran. They should be present on the menu daily in the amount of three tablespoons. So you don't get bored with the bran, make it into 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 form: Thursday is a protein day. Select any day from the Attack Phase menu and repeat it. If you look at Table 1, you will be sure that you will not have to starve.

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