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 goes away little by little and does not come back if you follow all the recommendations. If you simultaneously exercise, this diet will help you lose weight in the shortest time possible. 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 preparing it. Even without a detailed recipe book based on our recommendations, you will be able to eat deliciously and not experience discomfort.

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

The first stage of this nutritional system allows the consumption of protein in large quantities. The list of allowed foods includes many items, so you can make your diet very varied. The only thing to remember is that you can eat no 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" stage is that food 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 make it possible to eat even scrambled eggs and omelettes today.

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.

Make sure to include one and a half tablespoons of oat bran and one and a half liters of liquid in your diet each day (not only pure water counts, 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	Ear, Diet Coke	Light casserole, green tea.	Baked meat and green or herbal tea.
Tuesday	Pancake based on oat bran, with cottage cheese and tea (any except black)	Meat broth and boiled egg, cola (diet only)	Natural yogurt without fillers	Stewed fish and infusions
Wednesday	Omelette and some slices of lightly salted salmon, coffee	Baked chicken cutlets, natural yogurt and tea	Cottage cheese and skimmed kefir	Boiled seafood and a small can of Diet Coke.
Thursday	Bran bread (can be replaced with a pancake or flatbread prepared by yourself), a small piece of melted or hard cheese, coffee	Chicken broth, herbal tea.	Light cottage cheese and herbal tea casserole.	Baked meat with spices and kefir.
Friday	Two boiled eggs and light natural yogurt with bran, infusions	Baked cod cutlets, kefir	Skim 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, infusions.	Kefir with bran	Herbal tea and boiled seafood.
Sunday	Casserole and tea	Bran and fish broth pancakes, diet cola	Baked cheesecakes and natural yogurt, washed down with infusions	Baked cutlets, kefir

The above menu 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" stage.

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. Serving sizes are not limited. But refrain from overeating, you need to eat frequently and in small portions. If you wish, you can add a second breakfast or drink a glass of skim kefir before going to 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 should not eat are potatoes, beans and peas.

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

Weekdays	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	Salad of fresh vegetables and a piece of meat baked with spices and mustard, diet cola
Tuesday	Low-fat cottage cheese and kefir with bran (do not use all the bran, because that day you will have to make a cake with it as a 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 liquid 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.	Solyanka with meat, green tea.	Bran pancake, kefir	Salad, baked chicken cutlets, infusions
Thursday	Baked omelet with pieces of ham and coffee	Soup with bran (instead of potatoes) and meatballs, green tea	Baked cheesecakes, skimmed milk	Stewed, steamed or baked fish, skimmed kefir
Friday	Lightly salted salmon and two boiled eggs, coffee	Baked minced turkey cutlets, vegetable salad, diet cola	Bran and kefir	Baked fish on a bed of vegetables with cheese, infusions
Saturday	Light cottage cheese and green tea casserole.	Flatbread or bran pancake, fish soup with cod species	Boiled seafood and coffee.	Piece of beef baked with spices and diet cola
Sunday	Baked omelet, natural yogurt without fillers and coffee	Minced beef meatballs, vegetable salad and diet cola	Green tea and baked cheesecakes	Vegetable stew with chicken breast and infusions

We have presented 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 suitable for those who want to lose up to ten kilograms. If you need to eliminate more extra kilos, alternate the 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 afford to eat hard pasta, potatoes and fruits. However, there is a limitation: berries and fruits cannot be eaten in quantities greater than 200 grams. The following remains on the banned list:

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

You are not allowed to drink more than two glasses of wine per week, you can only allow 2 pieces of bread per week. Only twice a week can you allow yourself dishes with 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 the tea or consumed in the morning in an 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 much better, while herbal tea, on the contrary, can calm you down before bed (especially if you choose the option with chamomile).

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

Weekdays	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Light Green Tea and Cottage Cheese Casserole	Crunchy whole wheat or oat bran bread, salmon soup, herbal infusions	Two hundred grams of fruits allowed.	Baked meat with vegetables and potatoes, glass of wine or diet 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 minced chicken meatballs, diet cola or herbal infusion
Wednesday	Cottage cheese casserole with red berries, herbal infusion	Cod soup, coffee.	About 150 grams of fruit	Meat and kefir baked with spices.
Thursday (Attacks menu)	Flatbread or oat bran bread, melted cheese and coffee	Chicken broth and two boiled eggs, green tea.	Light cottage cheese and herbal tea casserole.	Boiled seafood and diet cola.
Friday	Scrambled eggs, natural bran yogurt and coffee	Chopped beef meatballs, vegetable salad and green tea	Two hundred grams of berries	Baked fish with vegetables, diet cola.
Saturday	Crunchy 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, infusions
Sunday	Whole wheat bread, several slices of lightly salted salmon, two 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 stage is calculated individually, depending on the number of kilograms lost. For example, you got rid of 10 kilograms, which means that you must spend one hundred days in the third stage (every hundred grams is one day of the third phase). If you haven't exercised before, add 25 minutes of walking every day. If you are in good shape, you can replace a leisurely walk with running, in which case 10 minutes of exercise will be enough.

How is the stabilization going?

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

There are no special restrictions regarding feeding in the last stage. It is only important to drink enough fluid every day and not forget about bran. They must be present in the daily menu in an amount of three tablespoons. To avoid getting bored of 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 have to go hungry.

Train yourself to exercise. 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. It is best to do some simple exercises every morning. Physical activity will help maintain muscle tone and burn extra calories.