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

The method to get rid of extra pounds, developed by Pierre Dukan, is known to many people who want to lose weight. Its good thing is that the weight goes away gradually and does not return 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 is the Dukan diet, the menu for each day and what restrictions should be taken into account when compiling it. Even without a detailed recipe book based on our recommendations, you can eat deliciously and not experience discomfort.

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 you need to remember is that you cannot eat more than two eggs a day, and for those who want to achieve 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 only cook in a dry pan. Modern non-stick coatings make it possible to eat even scrambled eggs and omelets these days.

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

Be sure to include a tablespoon and a half of oat bran and a liter and a half of liquid in your diet every day (not only pure water, but also tea, diet cola or skimmed 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	Listen, Diet Coke	Easy casserole, green tea	Roasted meat and green or herbal tea
Tuesday	Pancakes based on oat bran, with cottage cheese and tea (any except black)	Meat and boiled egg soup, cola (diet only)	Natural yogurt without fillers	Boiled fish and herbal tea
Wednesday	Omelette and a few slices of lightly salted, brown salmon	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 homemade bread), a small piece of processed or hard cheese, brown	Chicken broth, herbal tea	Easy curd and herbal tea casserole	Roasted meat with spices and kefir
Friday	Two boiled eggs and light natural yogurt with bran, herbal tea	Baked fish cutlets with cod, kefir	Skimmed milk and cottage cheese	Boiled or roasted turkey fillet, a piece of processed cheese and green tea
Saturday	Light omelet cooked in a dry pan, brown	Meatball soup, herbal tea	Kefir with bran	Herbal tea and boiled seafood
Sunday	Casserole and tea	Cakes with bran and fish juice, diet cola	Baked cheesecake and natural yogurt, washed down with herbal tea	Cutlets baked in the oven, kefir

The above menu can be modified as desired. Do not forget 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 at this stage from 2 to 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 want, 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 phase 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 should not 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	Bread with bread or bran, scrambled or boiled eggs, coffee	Soup with vegetables and lean beef, green tea	Casserole with cottage cheese and herbal tea	Salad with 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 bran, because on this day you will have to make a cake from it for an afternoon snack)	Ear soup and green tea	A few slices of slightly salted salmon (cook it yourself, otherwise a large amount of salt will start to retain fluids in the body) and a bran cake, brown	Meatballs with egg, yogurt and Diet Coke (small can)
Wednesday	Cottage cheese mixed with natural yogurt, brown	Meat broth, green tea	Pancakes with bran, kefir	Salad, baked chicken cutlets, herbal tea
Thursday	Omelet cooked in the oven with pieces of bacon and coffee	Soup with bran (instead of potatoes) and meatballs, green tea	Baked cheesecake, skimmed milk	Boiled, steamed or baked fish, low-fat kefir
Friday	Lightly salted salmon and two boiled eggs, brown	Oven-Roasted Ground Turkey Cutlets, Vegetable Salad, Diet Coke	Bran and kefir	Baked fish on a bed of vegetables with cheese, herbal tea
Saturday	Easy curd and green tea casserole	Break or pancake made from bran, fish soup with cod species	Boiled seafood and coffee	Roast beef cutlet with spices and diet cola
Sunday	Omelet cooked in the oven, natural yogurt without fillers and coffee	Beef meatballs, vegetable salad and diet coke	Green tea and baked cheese	Vegetable stew with chicken breast and herbal tea

We have introduced the Dukan diet (menu for every day - table 2), which is built on the principle of alternating days with pure proteins and combined ones one at a time. It is suitable for those who want to lose up to ten kilograms. If you need to remove more extra pounds, then alternate the days according to the three-by-three or five-by-five principle.

Consolidation phase: what to eat during it?

All those who lose weight feel great relief when they reach the third stage. After all, here you can afford to eat hard pasta, potatoes and fruit. However, there is a limitation: berries and fruits can be eaten in quantities of no more than 200 grams. The following remain on the banned list:

• bananas;
• Cherry;
• grapes;
• wheat bread (replace with whole grain bread).

It is allowed to drink no more than two glasses of wine per week; you can only afford 2 loaves of bread a week. Only twice a week can you afford dishes with added 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 to be eaten in the morning in the amount of three teaspoons. They can be used to sweeten tea or eaten as a snack. As before, we do not recommend drinking black tea; believe me, green tea tones you 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 Easy Curd Casserole	Fresh bran bread with wheat or oats, salmon soup, herbal tea	Two hundred grams of fruit allowed	Baked meat with vegetables and potatoes, glass of wine or diet cola
Tuesday	Fried or baked cheesecakes, brown	Meat soup, bran or oat 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, herbal tea	Cod soup, coffee	About 150 grams of fruit	Meat and kefir baked in spices
Thursday (attack menu)	Bran or oat bread, processed cheese and coffee	Broth with chicken and two boiled eggs, green tea	Easy curd and herbal tea casserole	Boiled Seafood and Diet Coke
Friday	Scrambled eggs, yogurt with natural bran and coffee	Beef meatballs, vegetable salad and green tea	Two hundred grams of berries	Baked fish with vegetables, diet cola
Saturday	Bran bread, scrambled eggs and coffee	Low-fat cottage cheese and meat solyanka, green tea	Two hundred grams of fruit	Spiced meat, rice and vegetable salad, herbal tea
Sunday	Wholemeal bread, a few slices of lightly salted salmon, two hard-boiled eggs and coffee	Vegetable salad, roasted 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 that you need to spend a hundred days in the third phase (each hundred grams is a day of the third phase). If you haven't exercised before, add 25 minutes of walking each day. If you are in good shape, then you can replace quiet walking with running, in which case it is enough to spend 10 minutes in training.

How is the stabilization going?

Throughout his life, a person who has passed the Dukan diet must monitor his diet. It seems difficult at first, but when you limit yourself to the "Cruise" phase for a few months, the last phase will seem extremely easy.

There are no special restrictions on food in the last stage. It is only important to drink enough juice every day and do not forget about bran. They should be present in the menu every day in the amount of three tablespoons. In order not to get bored with bran, make cookies, pancakes, flat bread from it or add it to bread.

Remember 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 each 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.

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