The Dukan diet is a daily menu. Tables.

The method of getting rid of excess pounds, developed by Pierre Dukan, is popular with many people who want to lose weight. The good thing is that the weight will gradually decrease and not return if you follow all the recommendations. If you simultaneously exercise, this diet will help you lose weight in the shortest possible time. Let's consider in more detail: what the Dukan diet is, the daily menu and what restrictions should be taken into account when compiling it. Even without a detailed recipe book based on our recommendations, you can still eat well and without inconvenience.

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 dishes, so you can make your diet very diverse. The only thing you need to remember is that you cannot eat more than two eggs per day, and for those who want to achieve faster results, it is best to exclude the yolks.

Another limitation at the "Attack" stage is the impossibility of frying food, since this stage does not include the consumption of any oils other than paraffin. You can only cook in a dry frying pan. Today's modern non-stick coating makes 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 the amount of pure water, but also tea, diet cola or skimmed milk). So let's look at a sample menu for the week:

Table 1. Daily menu of the "Attack" phase

	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Meat omelet and black coffee	Tai, Diet Coke	Light stewed meat, green tea	Grilled meat and green or herbal tea
Tuesday	Pancakes made from oat bran, with cheese and tea (any kind except black)	Meat broth and boiled eggs, cola (for dieters only)	Natural yogurt has no fillers	Fish stew and herbal tea
Wednesday	Omelet and a few slices of lightly salted salmon, coffee	Grilled chicken, natural yogurt and tea	Low-fat cheese and kefir	Boiled seafood and a small can of Diet Coke
Thursday	Bran bread (can be substituted with pancakes or homemade flatbread), small piece of processed or hard cheese, coffee	Chicken broth, herbal tea	Light cheese casserole and herbal tea	Grilled meat with spices and kefir
Friday	Two boiled eggs and natural light yogurt with bran, herbal tea	Grilled cod cutlets, kefir	Skim milk and cheese	Boiled or grilled turkey fillet, a small piece of processed cheese and green tea
Saturday	Light omelet cooked in a dry frying pan, coffee	Meatball broth, herbal tea	Kefir with bran	Herbal tea and boiled seafood
Sunday	Stew and tea	Bran cake and fish broth, diet cola	Grilled cheese cake and natural yogurt, with herbal tea	Cutlets baked in the oven, kefir

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

It is reasonable to comply with restrictions at this stage for 2 to 7 days. During this time, up to 6 kg can be lost. Portion size is not limited. But don't eat too much, you need to eat often and divide it into small portions. If desired, 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" period

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. Daily menu of the "Cruise" ("Alternative") period

Days of week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Flat bread or bran bread, scrambled or boiled eggs, coffee	Vegetable soup with lean beef and green tea	Cheese soup and herbal tea	Fresh vegetable salad and a piece of grilled meat seasoned with mustard and diet cola
Tuesday	Low-fat cheese and kefir with bran (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	A few slices of lightly salted salmon (cook it yourself, otherwise a large amount of salt will begin to retain fluid in the body) and a bran cake, coffee	Meatloaf with eggs, yogurt and Diet Coke (small can)
Wednesday	Fresh cheese mixed with natural yogurt and coffee	Solyanka meat, green tea	Bran pancakes, kefir	Salad, oven-roasted chicken cutlet, herbal tea
Thursday	Omelette cooked in the oven with ham and coffee	Bran soup (replace potatoes) and meatballs, green tea	Oven-cooked cheesecake, skimmed milk	Fish stew, steamed or grilled, low-fat kefir
Friday	Lightly salted salmon and two boiled eggs, coffee	Oven-roasted chopped turkey, vegetable salad, diet cola	Bran and kefir	Grilled fish, vegetables, cheese, herbal tea
Saturday	Light cheese casserole and green tea	Flat bread or pancakes made from bran, fish soup with cod	Boiled seafood and coffee	Grilled beef marinated with spices and diet cola
Sunday	Baked omelet, 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 presented the Dukan diet (menu for every day - table 2), built on the principle of alternating day by day with pure protein days and combined days. It is suitable for people who want to lose up to ten kilograms. If you need to lose more weight then alternate the days according to the principle of three after three or five after five.

Consolidation Phase: what to eat during it?

Everyone who loses weight feels relieved when they reach the third stage. After all, here you can afford to eat hard pasta, potatoes and fruit. However, there is a restriction: berries and fruits can be eaten in quantities no more than 200 grams. The following remain on the prohibited list:

• banana;
• Cherry;
• grape;
• wheat bread (replace with whole grain bread).

It is allowed to drink no more than two glasses of wine per week, you can only buy 2 pieces of bread per week. Only twice a week can you buy dishes with added flour (preferably rye) or potatoes. Increase your bran intake to two and a half tablespoons per day and only eat protein every Thursday.

At this stage, it is allowed to use natural flower honey, which can be used to sweeten tea or 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 has a much better effect, while herbal tea, on the contrary, can help calm you down before bed (especially if you choose the one with chamomile).

Table 3. Daily menu of the "Intensification" phase

Days of week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Green tea and fresh cheese stew	Whole grain or oat bran crusty bread, salmon soup, herbal tea	Two hundred grams of fruit are allowed	Grilled meat with vegetables and potatoes, a glass of wine or diet cola
Tuesday	Fried or grilled 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	Cheese stew with berries, herbal tea	Cod soup, coffee	About 150 grams of fruit	Meat and kefir grilled with spices
Thursday (Attack Menu)	Flat bread or oat bran bread, processed cheese and coffee	Chicken broth and two boiled eggs, green tea	Light cheese casserole and herbal tea	Boiled seafood and diet cola
Friday	Scrambled eggs, natural bran yogurt and coffee	Minced veal, vegetable salad and green tea	Two hundred grams of berries	Grilled fish, vegetables, diet cola
Saturday	Bran crusty bread, scrambled eggs and coffee	Cheese and low-fat meat solyanka, green tea	Two hundred grams of fruit	Spiced grilled meat, rice and vegetable salad, herbal tea
Sunday	Wholemeal bread, a few slices of lightly salted salmon, two boiled eggs and coffee	Vegetable salad, grilled turkey cutlet, green tea	One hundred grams of berries and fruits	Steamed vegetables, boiled or grilled fish and a glass of wine

The duration of this phase is calculated individually, based on the number of kilograms lost. For example, you have lost 10 kg, which means you need to spend one hundred days on the third phase (every hundred grams is one day of the third phase). If you've never exercised before, add 25 minutes of walking each day. If you are in good shape then you can replace leisurely walking with running, in which case just 10 minutes of exercise will be enough.

How is stabilization happening?

For the rest of his life, a person who has followed the Dukan diet must monitor his diet. It may seem difficult at first glance, but when you limit yourself to the "Cruise" phase for a few months, the final phase will seem extremely easy.

There are no special food restrictions in the late stages. It is only important to drink enough liquid every day and not forget about the bran. They should be present in the daily menu in an amount of three tablespoons. To avoid getting bored with bran, make cookies, pancakes, flatbreads from bran 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 protein day. Choose any day from the Attack Phase menu and repeat it. If you look at table 1, you will be sure that you will not starve to death.

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