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 it is that the weight gradually decreases and does not return if you follow all the recommendations. If you do sports at the same time, this diet will help you lose weight in the shortest possible time. Let's look at it in more detail: what is the Dukan diet, the daily menu and what restrictions must be taken into account when compiling it. Even without a detailed recipe book based on our recommendations, you can eat deliciously and experience no discomfort.

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

The first stage of this nutritional system allows you to consume large amounts of protein. The list of permitted foods includes many items, so you can make your diet very diverse. The only thing to keep in mind is that you can't eat more than two eggs a day, and for those who want faster results, it's best to exclude the yolk.

Another limitation in the "attack" phase is that the food cannot be fried, as this phase excludes the consumption of oil other than paraffin oil. You can only cook in a dry pan. Modern non-stick coatings allow even scrambled eggs and omelettes to be consumed these days.

If you cannot buy good 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.

Include one and a half tablespoons of oat bran and one and a half liters of liquid in your diet every day (not only clean water counts, but also tea, diet cola or skimmed milk). So let's see 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	Ears, diet coke	Light casserole, green tea	Roast meat and green or herbal tea
Tuesday	Oat bran-based pancakes with cottage cheese and tea (except black)	Broth and boiled egg, cola (diet only)	Natural yogurt without fillers	Steamed fish and herbal tea
Wednesday	Omelet and a few slices of lightly salted salmon, coffee	Oven-roasted chicken cutlet, 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 self-made pancakes or flat bread), a small piece of bulk or hard cheese, coffee	Chicken soup, medicinal tea	Light cottage cheese casserole and medicinal tea	Roasted meat with spices and kefir
Friday	Two boiled eggs and light natural yogurt with bran, herbal tea	Fried cod fillet, kefir	Skimmed milk and cottage cheese	Boiled or roasted turkey fillet, a small piece of cottage cheese and green tea
Saturday	Light omelet cooked in a dry pan, coffee	Soup with meatballs, medicinal tea	Kefir with bran	Medicinal tea and boiled seafood
Sunday	Casserole and tea	Bran cakes and fish soup, diet cola	Oven-baked cheesecake and natural yogurt, washed down with herbal tea	Oven-baked slice, kefir

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

At this stage, it is reasonable to observe restrictions for 2-7 days. During this time, you can lose up to 6 kilograms. Portion sizes are not limited. But refrain from 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 going to 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 dishes that can be easily combined with each other. The only vegetables you should not eat are potatoes, beans and peas.

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

The days of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Flat or bran bread, scrambled eggs or boiled eggs, coffee	Soup with vegetables and lean beef, green tea	Cottage cheese casserole and medicinal tea	Fresh vegetable salad and a piece of meat roasted in spices and mustard, diet cola
Tuesday	Low-fat cottage cheese and kefir with bran (don't use all the bran, because you have to make a cake from it for the afternoon snack that day)	Ear soup and green tea	Several slices of slightly salted salmon (cook it yourself, otherwise a large amount of salt will retain fluid in the body) and a bran cake, coffee	With minced egg, yogurt and diet cola (small box)
Wednesday	Cottage cheese mixed with natural yogurt, coffee	Meat solyanka, green tea	Bran pancakes, kefir	Salad, oven-roasted chicken steak, herbal tea
Thursday	Omelet cooked in the oven with pieces of ham and coffee	Soup with bran (instead of potatoes) and meatballs, green tea	Cheesecake baked in the oven, skimmed milk	Steamed, stewed or fried fish, low-fat kefir
Friday	Lightly salted salmon and two boiled eggs, coffee	Oven-roasted turkey steak, vegetable salad, diet cola	Bran and kefir	Baked fish on a bed of vegetables with cheese and herbal tea
Saturday	Light cottage cheese casserole and green tea	Flat bread or pancakes made from bran, fish soup with cod varieties	Boiled seafood and coffee	Piece of roast beef with spices and diet cola
Sunday	Omelet baked in the oven, natural yogurt without fillers and coffee	Chopped veal meatballs, vegetable salad and diet cola	Green tea and oven-baked cheesecake	Vegetable stew with chicken breast and herbal tea

We introduced the Dukan diet (menu for every day - Table 2), which is based on the principle of alternating pure protein days and combined days. It is suitable for those who want to lose up to ten kilograms. If you need to remove more excess, alternate days three after three or five days after five.

The consolidation phase: what should we eat during it?

Everyone who loses weight feels a great sense of relief when they reach the third stage. After all, here you can afford to eat durum pasta, potatoes and fruit. However, there is a limitation: berries and fruits can be consumed in a maximum amount of 200 grams. The following remain on the banned list:

• banana;
• cherry;
• solo;
• wheat bread (replace with whole wheat bread).

You are allowed to drink no more than two glasses of wine per week, and only allow yourself 2 slices of bread per week. You can only allow yourself meals containing flour (preferably rye) or potatoes twice a week. 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, three teaspoons of which can be used to sweeten tea or be consumed in the morning. You can use it to sweeten tea or eat it as a snack. As before, we do not recommend drinking black tea, believe me, green tea is much more toning, while herbal tea, on the contrary, can calm you down before bed (especially if you choose the camomile option).

Table 3 Menu for each day of the "Confirmation" phase

The days of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Green tea and light cottage cheese casserole	Whole grain or oat bran crispy bread, salmon soup, medicinal tea	Two hundred grams of permitted fruit	Roast meat with vegetables and potatoes, a glass of wine or diet cola
Tuesday	Baked or baked cheesecake, coffee	Meat solyanka, flat bread or oat bran bread 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, medicinal tea	Cod fish soup, coffee	About 150 grams of fruit	Spiced meat and kefir
Thursday (Attacks menu)	Flat or oat bran bread, processed cheese and coffee	Broth with chicken and two boiled eggs, green tea	Light cottage cheese casserole and medicinal tea	Boiled seafood and diet coke
Friday	Scrambled eggs, natural bran yogurt and coffee	Chopped veal meatballs, vegetable salad and green tea	Two hundred grams of berries	Fried 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 roasted in spices, rice and vegetable salad, medicinal tea
Sunday	Whole grain bread, several slices of lightly salted salmon, two boiled eggs and coffee	Vegetable salad, roast turkey, green tea	One hundred grams of berries and fruits	Steamed vegetables, boiled or fried fish and a glass of wine

The duration of this stage is calculated individually, based on the number of kilograms lost. For example, you got rid of 10 kilograms, which means that you need to spend one hundred days in the third phase (every hundred grams is one day of the third phase). If you don't already exercise, add 25 minutes of walking each day. If you are in good shape, you can replace the leisurely walk with running, in which case it is enough to devote 10 minutes to the exercise.

How does the stabilization work?

A person who has undergone the Dukan diet must monitor his diet for the rest of his life. It seems difficult at first glance, but if you limit yourself to the "Cruise" phase for several months, the last phase will seem extremely easy.

There are no special food restrictions in the last stage. The only thing that is important is to drink enough fluids every day and not to forget about dandruff. They should be present on the menu in the amount of three tablespoons per day. So that you don't get bored with bran, make cookies, pancakes, flat bread from it, or add it to bread.

Remember that the rule in Soviet canteens was that Thursday was fish day. It will also be present in your life, but in a different form: Thursday is protein day. Select any day from the Attack Phase menu and repeat. If you look at table 1, you can be sure that you do not need to starve.

Train yourself to practice. Walk for at least a third of an hour every day. Not a single day of the week should be missed, even if it's the New Year holidays or the heat of summer. It is best to do some simple exercises every morning. Physical activity helps maintain muscle tone and burns extra calories.