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

The method of getting rid of extra kilos, developed by Pierre Dukan, is popular among many people who want to lose weight. The good thing about it is that the weight disappears 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 the Dukan diet is, 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 experience no difficulties.

Dukan diet: menu for each day in the "Attack" phase

The first phase of this nutritional system allows the consumption of proteins in large quantities. The list of permitted foods contains many items, so you can make your diet very diverse. The only thing you have 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 oil other than paraffin oil. You can only cook in a dry frying pan. Modern non-stick coatings make it possible these days to eat even scrambled eggs and omelettes.

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 plain 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 stew, green tea	Baked meat and green or herbal tea
Tuesday	Pancake based on oat bran, with cottage cheese and tea (all except black)	Broth with meat and boiled egg, cola (diet only)	Natural yogurt without fillers	Stewed fish and herbal tea
Wednesday	Omelet and a few slices of lightly salted salmon, coffee	Oven-cooked chicken cutlets, natural yoghurt and tea	Cottage cheese and low-fat kefir	Boiled seafood and a small can of Diet Coke
Thursday	Bran bread (can be replaced with a homemade pancake or flatbread), 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 yoghurt 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 frying pan, coffee	Broth with meatballs, herbal tea	Kefir with bran	Herbal tea and boiled seafood
Sunday	Pot and tea	Bran cakes and fish stock, diet coke	Baked cheesecakes and natural yoghurt, washed down with herbal tea	Oven-baked chops, kefir

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

It is rational to observe restrictions at this stage from 2 to 7 days. During this time, up to 6 kilos can be lost. Portion sizes are not limited. But don't overeat; you must eat often and in small portions. If you wish, you can add an extra 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 as many as a hundred foods that can be 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	Flatbread or bran bread, scrambled eggs 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 coke
Tuesday	Low-fat cottage cheese and kefir with bran (don't use all the bran, because on this day you have to make a cake from it for an afternoon snack)	Ear soup and green tea	Several slices of lightly salted salmon (prepare it yourself, otherwise a large amount of salt starts to retain fluid in the body) and a bran cake, coffee	Meat coffee with eggs, yogurt and cola (small can)
Wednesday	Cottage cheese mixed with natural yoghurt, coffee	Meat solyanka, green tea	Bran pancake, kefir	Salad, oven-baked chicken cutlets, herbal tea
Thursday	Omelet prepared in the oven 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, low-fat kefir
Friday	Lightly salted salmon and two boiled eggs, coffee	Oven-baked minced turkey cutlets, vegetable salad, diet coke	Bran and kefir	Fish baked on a bed of vegetables with cheese, herbal tea
Saturday	Light cottage cheese casserole and green tea	Flatbread or pancake made from bran, fish soup with cod species	Boiled seafood and coffee	Piece of baked beef with spices and diet cola
Sunday	Oven-cooked omelette, natural yoghurt without fillers and coffee	Minced veal meatballs, vegetable salad and diet coke	Green tea and oven-baked cheesecakes	Vegetable stew with chicken breast and herbal tea

We have presented the Dukan diet (menu for each day - table 2), which is built on the principle of alternating pure protein days with combined ones on a one-to-one basis. It is suitable for those who want to lose up to ten kilos. If you need to remove several extra kilos, switch days according to the principle of three by three or five by 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 durum 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;
• grape;
• wheat bread (replace it with whole grain bread).

It is allowed to drink a maximum of 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 daily, and eat only protein every Thursday.

At this stage, natural flower honey is allowed, which can be used to sweeten tea or eat it in the morning in the amount of three teaspoons. They can be used to sweeten tea or eat it as a snack. As before, we do not recommend drinking black tea; believe me, green tea tones up 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

Days of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Green tea and light cottage cheese casserole	Cracked bread with whole grain or oat bran, salmon soup, herbal tea	Two hundred grams of permitted fruits	Meat baked with vegetables and potatoes, glass of wine or diet coke
Tuesday	Fried or baked cheesecakes, coffee	Meat solyanka, flat bread or oat bran bread and green tea	Two hundred grams of berries	Vegetable salad and chopped chicken meatballs, diet coke 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 (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 Coke
Friday	Scrambled eggs, yoghurt natural bran and coffee	Minced veal meatballs, vegetable salad and green tea	Two hundred grams of berries	Baked fish with vegetables, diet coke
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 kg, which means that you need to spend one hundred days in the third phase (every hundred grams is one day in 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 leisurely walking with running, in which 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 undergone the Dukan Diet must monitor his diet. At first glance it looks difficult, but when you limit yourself to the "Cruise" stage for several months, the final stage will seem extremely easy.

There are no special restrictions on food in the final phase. It is only important to drink enough liquid every day and not to forget bran. They should be present on the menu daily in the amount of three tablespoons. To avoid getting bored with bran, make cookies, pancakes, flatbread from it, or add it to bread.

Remember in Soviet canteens there was a rule that Thursday was fishing 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 it. If you look at table 1, you will be sure that you will not starve.

Train yourself to train. Walk 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 holiday 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.