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

The method of removing extra pounds developed by Pierre Dukan is popular among many people who want to lose weight. The good thing about it is that the pounds go away gradually and do 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 take a closer look: 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 any inconvenience.

Dukan diet: a menu for each day of the "Attack" phase.

The first stage of this food system allows the consumption of protein in large quantities. The list of permitted 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 best to exclude the yolks.

Another limitation of the "Attack" stage is that food cannot be fried, as this stage excludes the consumption of any oil other than paraffin oil. You can only cook in a dry pan. Modern non-stick coatings allow today to eateven scrambled eggs and omelets.

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 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	Snack	Dinner
Monday	Scrambled eggs with meat and black coffee	Ear, Diet Coke	Light casserole, green tea	Roast meat and green or herbal tea
Tuesday	Pancake based on oat bran, with cottage cheese and tea (any except black)	Broth with meat and boiled egg, cola (diet only)	Natural yogurt without fillers	Stewed fish and herbal tea
Wednesday	Omelette and a few slices of lightly salted salmon, coffee	Baked chicken cutlets, natural yogurt and tea	Cottage cheese and low-fat kefir	Boiled seafood and a small can of Diet Coke
Thursday	Bread with bran (can be replaced with a self-made pancake or bread), a small piece of processed or hard cheese, coffee	Chicken broth, herbal tea	Light casserole with cottage cheese and herbal tea	Roasted 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 roasted turkey fillet, a small piece of melted cheese and green tea
Saturday	Light omelet cooked in a dry pan, coffee	Broth with meatballs, herbal tea	Kefir with bran	Herbal tea and boiled seafood
Sunday	Casserole and tea	Bran cakes and fish stock, Diet Coke	Baked cheeses and natural yogurt, poured with herbal tea	Oven cutlets, kefir

The above menu can be modified as desired. Do not forget that this diet provides many recipes that will allow you to eat deliciously and not feel hungry even at the "Attack" stage.

At this stage, it is rational to stick to the 2 to 7 day limits. During this time, they 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.

The Dukan Diet: a 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" ("Rotation") phase

Days of the week	breakfast	Dinner	Snack	Dinner
Monday	Flat bread or bread with bran, scrambled or boiled eggs, coffee	Soup with vegetables and lean beef, green tea	Cottage cheese and herbal tea casserole	Salad of 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 the bran, because you will have to make a cake from it for an afternoon snack that day)	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 fluid in the body) and bran cake, coffee	Meatballs with egg, yogurt and Diet Coke (small can)
Wednesday	Cottage cheese mixed with natural yogurt, coffee	Meat solyanka, green tea	Bran pancake, kefir	Salad, oven-baked chicken cutlets, herbal tea
Thursday	Baked omelette with pieces of ham and coffee	Soup with bran (instead of potatoes) and meatballs, green tea	Baked cheesecakes, skimmed milk	Stewed, stewed or baked fish, low-fat kefir
Friday	Lightly salted salmon and two boiled eggs, coffee	Sliced turkey cutlets in the oven, vegetable salad, diet cola	Bran and kefir	Fish baked on a vegetable crust with cheese, herbal tea
Saturday	Light cottage cheese and green tea casserole	Bran flatbread or pancake, fish soup with cod	Boiled seafood and coffee	A piece of beef baked in the oven with spices and diet cola
Sunday	Baked omelet, natural yogurt without fillers and coffee	Beef meatballs, vegetable salad and diet coke	Green tea and baked cheesecakes	Vegetable stew with chicken breast and herbal tea

We presented the Dukan diet (menu for every day - table 2), which is built on the principle of alternating pure protein days with one combined day. 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.

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 fruit. However, there is one limitation: berries and fruits can be consumed in quantities of no more than 200 grams. The following remain on the banned list:

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

You are allowed to drink no more than two glasses of wine per week, 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 bran intake to two and a half tablespoons daily and eat only protein every Thursday.

At this stage, natural colored honey is allowed, 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 don't 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 chamomile version).

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

Days of the week	breakfast	Dinner	Snack	Dinner
Monday	Green tea and a light cottage cheese casserole	Whole wheat bread or oat bran, salmon soup, herbal tea	Two hundred grams of permitted fruit	Meat baked with vegetables and potatoes, a glass of wine or Diet Coke
Tuesday	Fried or baked cheesecakes, coffee	Meat stew, bread or bread with oat bran and green tea	Two hundred grams of fruit	Vegetable salad and chopped chicken meatballs, diet cola or herbal tea
Wednesday	Cottage cheese casserole with berries, herbal tea	Cod fish soup, coffee	About 150 grams of fruit	Meat and kefir baked in spices
Thursday (Attacks menu)	Flatbread or bread with oat bran, melted cheese and coffee	Broth with chicken and two boiled eggs, green tea	Light casserole with cottage cheese and herbal tea	Boiled seafood and diet coke
Friday	Scrambled eggs, bran natural yogurt and coffee	Beef meatballs, vegetable salad and green tea	Two hundred grams of fruit	Baked fish with vegetables, diet coke
Saturday	Bran crusty 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, herbal tea
Sunday	Whole wheat bread, a few slices of lightly salted salmon, two boiled eggs and coffee	Vegetable salad, roasted turkey cutlets, green tea	One hundred grams of berries and fruits	Stewed vegetables, boiled or baked 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 a hundred days in the third stage (each hundred grams is one day of the third stage). If you haven't exercised before, add 25 minutes of walking every day. If you are in good shape, you can replace leisurely walking with running, in which case it is enough to devote 10 minutes to the exercise.

How is the stabilization going?

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

There are no special restrictions on food at the final stage. It is only important to drink enough liquid every day and do not forget about bran. They should be present in the menu daily in the amount of three tablespoons. So that you don't get tired of bran, make biscuits, pancakes, breads or add it to bread.

Remember that in Soviet chairs there was a rule that Thursday was a 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 have to starve.

Train yourself to play sports. Walk for at least a third of an hour every day. You should not miss a single day of the week, even if it is the New Year holidays or the summer heat outside. It is best to do a few simple exercises every morning. Physical activity will help maintain muscle tone and burn extra calories.