The Dukan diet is a daily menu. 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 is that the weight gradually disappears 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 no time. Let's consider in more detail: what is the Dukan diet, the menu every day and what restrictions should be taken into account when making 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 large amounts of protein. The list of permitted foods includes many products, 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 get faster results, it is better to exclude the yolks.

Another limitation in the "attack" stage is that food cannot be fried, as this phase excludes the use of any oil other than paraffin oil. You can only cook in a dry pan. Modern non-stick coatings these days make it possible to eat scrambled eggs and omelettes.

If you cannot buy high-quality fresh fish, you can buy canned fish. Spice lovers choose this diet because there is no restriction on the use of spices in their dishes.

Be sure to include one and a half tablespoons of oat bran and half a liter of liquid in your diet every day (not only pure water is considered, 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	Pancake based on oat bran, cottage cheese and tea (any other than black)	Broth with meat and boiled egg, cola (diet only)	Natural yogurt without fillers	Stewed fish and herbal tea
Wednesday	Omelet and a few pieces of lightly salted salmon, coffee	Oven-cooked chicken cutlet, natural yogurt and tea	Cottage cheese and low-fat kefir	Boiled seafood and a small can of Diet Coke
Thursday	bran bread (can be replaced with homemade pancakes or flat 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 fish cutlet, kefir	Skimmed milk and cottage cheese	Boiled or baked turkey fillet, a small slice 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 boiled seafood
Sunday	Casserole and tea	Bran cakes and fish broth, diet cola	Baked cheesecakes and natural yogurt, washed down with herbal tea	Oven-baked cutlet, kefir

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

It is rational to observe the restrictions for 2 to 7 days at this stage. During this time you can lose up to 6 kilograms. Portion sizes are not limited. But avoid 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.

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 easily go together. The only vegetables that should not be eaten are potatoes, beans and peas.

Table 2. Menu for each day of the "cruise" phase ("rotation")

Weekdays	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Flat 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 with spices and mustard, diet cola
Tuesday	Low-fat cottage cheese and kefir with bran (do not use whole bran, because you will have to make a cake from it for lunch today)	Ear soup and green tea	A few pieces of lightly salted salmon (cook it yourself, otherwise a large amount of salt will start to retain fluid 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	Meat stew, green tea	Bran pancake, kefir	Salad, oven-baked chicken cutlet, herbal tea
Thursday	Omelet cooked in the oven with pieces of ham and coffee	Soup with bran (instead of potatoes) and meatballs, green tea	Cheesecakes cooked in the oven, skim milk	Stewed, steamed or baked fish, low-fat kefir
Friday	Lightly salted salmon and two boiled eggs, coffee	Oven-baked cutlet of turkey, vegetable salad, diet cola	bran and kefir	Baked fish with cheese on a bed of vegetables, herbal tea
Saturday	Light cottage cheese and green tea	Flat bread or pancake made from bran, fish soup with cod species	Cooked seafood and coffee	Baked beef steak with spices and diet cola
Sunday	Omelet cooked in the oven, natural yogurt without fillers and coffee	Chopped veal meatballs, vegetable salad and diet cola	Green tea and cheesecakes baked in the oven	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 separately. It is suitable for those who want to lose up to ten kilograms. If you need to remove more extra pounds, then alternate days on the principle of three three or five after five.

Consolidation stage: what to eat during it?

Everyone who loses weight feels a great sense of relief when they reach the third stage. After all, here you can enjoy durable pasta, potatoes and fruit. However, there is one limitation: berries and fruits can be eaten in quantities of no more than 200 grams. The following remain on the banned list:

• banana
• cherry
• grapes
• Wheat bread (replace it with whole grain bread).

It is allowed to drink no more than two glasses of wine per week, you can buy only 2 pieces of bread per week. Only twice a week you can buy dishes with added 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 tea or be eaten in the morning in the amount of three teaspoons. They can be used to sweeten tea or eaten as a snack. As before, I do not recommend drinking black tea, believe me, green tea tones you up much better, and herbal tea, on the contrary, will calm you down before going to bed (especially if you choose the chamomile option).

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

Weekdays	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Green tea and light cottage cheese casserole	Whole grain or oat bran crisps, salmon soup, herbal tea	Two hundred grams of fruit is allowed	Baked meat with vegetables and potatoes, a glass of wine or diet cola
Tuesday	Fried or baked cheesecakes, coffee	Meat solyanka, flat or oat bran bread and green tea	Two hundred grams of berries	Vegetable salad and chopped chicken, diet cola or herbal tea
Wednesday	Cottage cheese casserole with berries, herbal tea	Cod fish soup, coffee	About 150 grams of fruit	Meat baked in spices and kefir
Thursday (Attack Menu)	Flat or oat 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, natural bran yogurt and coffee	Chopped veal, vegetable salad and green tea	Two hundred grams of berries	Baked fish with vegetables, diet cola
Saturday	Crispy bran, 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	Whole grain bread, a few slices of slightly salted salmon, two boiled eggs and coffee	Vegetable salad, baked turkey cutlet, 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, get rid of 10 kilograms, which means that you should spend one hundred days in the third phase (every hundred grams is one day of the third phase). If you haven't exercised before, add 25 minutes of walking each day. If you are in good shape, then you can replace leisurely walking with jogging, in which case it is enough to spend 10 minutes on exercise.

How is the stabilization going?

A person who has undergone the Dukan diet must monitor the diet for the rest of his life. It seems difficult at first, but when you limit yourself to the "cruise" stage for a few months, the final stage will seem very easy.

At the last stage, there are no special restrictions on food. It is only important to drink enough liquid every day and do not forget bran. They should be presented daily in the menu in the amount of three tablespoons. In order not to get bored with bran, make cakes, pancakes, flat bread from it or add it to bread.

Let me remind you, in Soviet canteens it was a rule that Thursday was fish day. It will also be in your life, but in a different form: Thursday is protein day. Select any day from the attack phase menu and repeat. If you look at table 1, you will be convinced that you will not have to starve.

Practice to practice. Walk for at least 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 better to do some simple exercises every morning. Physical activity will help maintain muscle tone and burn extra calories.