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

The method for losing extra pounds, developed by Pierre Dukan, is popular with many people who want to lose weight. The good thing is that if you follow all the recommendations, the weight will gradually disappear and will not come back. If you exercise at the same time, this diet will help you lose weight in no time. Let's consider in more detail: what is the Dukan diet, the menu for every day and what restrictions need to be taken into account when compiling it. Even without a detailed recipe book based on our recommendations, you can eat deliciously and not experience any inconvenience.

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

The first stage of this nutritional system allows for the consumption of proteins in large quantities. The list of permitted foods includes many points, so you can make your diet very varied. The only thing you need to remember is that you can't eat more than two eggs a day. If you want to achieve faster results, it is best to leave out the egg yolk.

Another restriction in the "Attack" phase is that foods cannot be fried, since in this phase the consumption of oils other than paraffin oil is excluded. You can only cook in a dry frying pan. Modern non-stick coatings now make it possible, even scrambled eggsand eat omelette.

If you cannot purchase high-quality fresh fish, you can purchase 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 Coke	Light casserole, green tea	Baked meat and green or herbal tea
Tuesday	Oat bran based pancakes, with cottage cheese and tea (all except black)	Broth with meat and boiled egg, cola (diet only)	Natural yogurt without fillers	Braised fish and herbal tea
Wednesday	Omelette and a few slices of lightly salted salmon, coffee	Chicken schnitzels cooked in the oven, natural yogurt and tea	Cottage cheese and low-fat kefir	Cooked seafood and a small can of Diet Coke
Thursday	Bran bread (can be replaced with a homemade pancake or pita bread), a small piece of processed or hard cheese, coffee	Chicken broth, herbal tea	Light cottage cheese casserole and herbal tea	Baked meat with spices and kefir
Friday	Two 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 processed cheese and green tea
Saturday	Light omelet cooked in a dry pan, coffee	Broth with meatballs, herbal tea	Kefir with bran	Herbal tea and cooked seafood
Sunday	Casserole and tea	Bran cake and fish broth, diet cola	Oven baked cheesecakes and natural yogurt washed down with herbal tea	Oven baked cutlets, kefir

The above menu can be changed as desired. Remember that this diet offers many recipes that allow you to eat deliciously without being hungry even in the "attack phase".

It makes sense to adhere to the 2 to 7 day restrictions during this phase. Up to 6 kilograms can be lost during this time. Portion sizes are not limited. However, avoid eating too much; 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 bed.

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

The next phase lasts two to six months. During this time you can eat up to a hundred foods that combine well 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")

weekdays	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Flatbread or bran bread, scrambled or boiled eggs, coffee	Soup with vegetables and lean beef, green tea	Cottage cheese casserole and herbal tea	Fresh vegetable salad 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 the bran, as you will have to bake a cake from it for the afternoon snack that day)	Ear soup and green tea	Several 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 cola (small can)
Wednesday	Cottage cheese mixed with natural yogurt, coffee	Meat solyanka, green tea	Bran pancakes, kefir	Salad, oven-baked chicken cutlets, herbal tea
Thursday	Omelet baked in the oven with pieces of ham and coffee	Soup with bran (instead of potatoes) and meatballs, green tea	Cheesecakes baked in the oven, skimmed milk	Braised, steamed or baked fish, low-fat kefir
Friday	Lightly salted salmon and two boiled eggs, coffee	Chopped turkey cutlets baked in the oven, vegetable salad, diet cola	Bran and kefir	Fish baked on a bed of vegetables with cheese, herbal tea
Saturday	Light cottage cheese casserole and green tea	Flatbread or pancakes made from bran, fish soup with types of cod	Cooked seafood and coffee	Piece of baked beef with spices and diet cola
Sunday	Oven baked omelet, natural yogurt without fillers and coffee	Minced veal meatballs, vegetable salad and diet cola	Green tea and oven baked cheesecakes	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 consecutive protein-only days with combined days. It is suitable for anyone who wants to lose up to ten kilograms. If you need to lose more pounds, alternate days on a three-to-three or five-to-five basis.

The consolidation phase: what should you eat during this phase?

Anyone 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 fruit. However, there is one restriction: berries and fruits may be consumed in quantities of a maximum of 200 grams. The following remain on the banned list:

• bananas;
• cherries;
• Grape;
• Wheat bread (replace with whole wheat bread).

It is allowed to drink no more than two glasses of wine per week, and you can only afford 2 pieces of bread per 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 daily and eat only protein every Thursday.

At this time, natural flower honey is allowed, which can be used to sweeten tea or to be consumed in the morning in an amount of three teaspoons. They can be used to sweeten tea or eaten as a snack. We still advise against 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	Casserole with green tea and light cottage cheese	Whole grain or oat bran crispbread, salmon soup, herbal tea	Two hundred grams of allowed fruit	Meat baked with vegetables and potatoes, a 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 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 baked in spices and kefir
Thursday (attack menu)	Flatbread or oat bran bread, processed cheese and coffee	Broth with chicken and two 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	Bran crispbread, scrambled eggs and coffee	Low-fat cottage cheese and meat solyanka, green tea	Two hundred grams of fruit	Meat baked in spices, rice and vegetable salad, herbal tea
Sunday	Wholemeal 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 phase is calculated individually based on the number of kilograms lost. For example, you got rid of 10 kilograms, which means that you have to spend one hundred days in the third phase (every hundred grams is a day of the third phase). If you've never exercised before, you can walk for 25 minutes every day. If you are in good shape, you can replace leisurely walking with running. In this case, it is enough to spend 10 minutes on the exercise.

How is the stabilization going?

For the rest of his life, a person who has gone through the Dukan diet needs to monitor his diet. At first glance it seems difficult, but if you limit yourself to the "cruise" phase for several months, the final phase will seem extremely easy to you.

There are no special restrictions on food in the final phase. The only important thing is to drink enough fluids every day and don't forget the bran. They should be on the menu in an amount of three tablespoons every day. So that you don't get bored with bran, bake cookies, pancakes, flatbreads from it 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 starve.

Teach yourself to exercise. Walk for at least a third of an hour every day. You shouldn't miss a single day of the week, even if it's New Year's holidays or the summer heat outside. It's best to do a few simple exercises every morning. Physical activity helps maintain muscle tone and burn extra calories.