Dukan diet is a menu for every day. Tables.

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.