The method of getting rid of excess weight, developed by Pierre Dukan, is popular with many people who want to lose weight. The good thing about it is that the hernia disappears gradually and does not come back 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 is the Dukan diet, the menu for each day and what restrictions should be taken into account when compiling it. Even without a detailed book of recipes based on our recommendations, you can eat deliciously and without discomfort.
Dukan diet: menu for each day of the "Attack" phase.
The first phase of this nutritional 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 yolk.
Another restriction in the "Attack" phase is that food cannot be fried, as this phase excludes the consumption of any oil except paraffin. You can only cook in a dry pan. Modern non-stick coatings these days make it possible to eat even scrambled eggs and omelettes.
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 spoons 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 |
Uho, 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) |
Soup 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 |
Fresh cheese and low-fat kefir |
Boiled seafood and a small can of Diet Coke |
Thursday |
Bran bread (can be replaced with a self-made pancake or flatbread), a piece of melted or hard cheese, coffee |
Chicken soup, herbal tea |
Light cottage cheese casserole and herbal tea |
Roasted meat with spices and kefir |
Friday |
Two boiled eggs and light natural yogurt with bran, herbal tea |
Cod cutlets, kefir |
Skimmed milk and fresh cheese |
Boiled or baked turkey fillet, a piece of processed cheese and green tea |
Saturday |
Light omelet cooked in a dry pan, coffee |
Soup with meatballs, herbal tea |
Kefir with bran |
Herbal tea and boiled seafood |
Sunday |
Casserole and tea |
Cakes with bran and fish broth, diet cola |
Baked cheesecakes and natural yogurt, washed down with herbal tea |
Cutlets baked in the oven, kefir |
The top 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 in the "Attack" phase.
It is rational to adhere to the restrictions in this phase of 2 to 7 days. During this time, up to 6 kilograms can be lost. Portion sizes are not limited. But refrain from overeating, you must eat often and in small portions. If you want, you can add a second breakfast or drink a glass of low-fat kefir before going to bed.
Dukan diet: a detailed menu for each day of the "Cruise" phase.
The next phase lasts from two to six months. During that period, you can eat as many as 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" phase ("Change")
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 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 this 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 |
Meatloaf with egg, yogurt and Diet Coke (small can) |
Wednesday |
Fresh cheese mixed with natural yogurt, coffee |
Salted meat, green tea |
Bran pancake, kefir |
Salad, chicken cutlets in the oven, 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 in the oven, skimmed milk |
Stewed, steamed or baked fish, low-fat kefir |
Friday |
Lightly salted salmon and two boiled eggs, coffee |
Chopped turkey cutlets in the oven, vegetable salad, Diet Coke |
Bran and kefir |
Baked fish on a base with cheese, herbal tea |
Saturday |
Light cottage cheese casserole and green tea |
Flatbread or bran pancake, fish stew with types of cod |
Boiled seafood and coffee |
A piece of roast beef with spices and diet cola |
Sunday |
Omelet in the oven, natural yogurt without fillers and coffee |
Chopped veal meatballs, vegetable salad and Diet Coke |
Green tea and cheesecakes in the oven |
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 combined ones on a one-by-one basis. It is suitable for those who want to lose up to ten kilograms. If you need to remove more extra pounds, then alternate 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 great relief when they reach the third stage. After all, here you can afford to eat durum pasta, potatoes and fruit. However, there is one limitation: berries and fruits can be eaten in quantities not exceeding 200 grams. The following remain on the banned list:
- bananas;
- cherries;
- grapefruit;
- 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 pieces of bread per week. Only twice a week you can afford 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.
In this phase, 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 eaten as a snack. As before, we do not 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 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 |
Crunchy whole grain or oat bran bread, salmon soup, herbal tea |
Two hundred grams of permitted fruit |
Roasted meat with vegetables and potatoes, a glass of wine or Diet Coke |
Tuesday |
Fried or baked cheesecakes, coffee |
Salted meat, 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 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, natural bran yogurt and coffee |
Chopped veal meatballs, vegetable salad and green tea |
Two hundred grams of berries |
Baked fish with vegetables, diet cola |
Saturday |
Crispy bran bread, scrambled eggs and coffee |
Low-fat fresh cheese and salted meat, green tea |
Two hundred grams of fruit |
Meat roasted in spices, rice and vegetable salad, herbal tea |
Sunday |
Whole grain bread, a few 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 need to 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, you can replace easy 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 gone through the Dukan diet must monitor his diet. It seems difficult at first, 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 last phase. It is only important to drink enough liquid every day and not to forget about bran. They should be on the menu every day in the amount of three tablespoons. So that you don't get bored of bran, make cookies, pancakes, flatbreads 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. 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 have to starve.
Exercise. At the very least, walk for 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 is outside. It is best to do a few simple exercises every morning. Physical activity will help maintain muscle tone and burn extra calories.