The Dukan Diet is a menu for every day. Table.

The method of getting rid of extra pounds, developed by Pierre Dukan, is popular with 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 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 without difficulty.

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

The first stage of this nutritional system allows the intake of protein in large quantities. The list of allowed 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 get faster results, it is better to exclude the yolk.

Another restriction on the "Attack" stage is that food cannot be fried, as this phase does not include the use of any oil other than paraffin oil. You can only cook in a dry pan. Modern non-stick coating allows today 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 cooking.

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 this week:

Table 1. Menu for each day of the "Attack" phase.

	Breakfast	dinner	Afternoon snack	dinner
Monday	Scrambled eggs with meat and black coffee	Ears, Diet Coke	Light casserole, green tea	Grilled meat and green or herbal tea
Tuesday	Pancakes based on oat bran, with cottage cheese and tea (any except black)	Soup with meat and boiled eggs, cola (diet only)	Natural yogurt without fillers	Boiled fish and herbal tea
Wednesday	Omelet and a few slices of lightly salted salmon, coffee	Oven cooked chicken pieces, 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 self-prepared pancakes or flat bread), a small piece of processed or hard cheese, coffee	Chicken broth, herbal tea	Light cottage cheese casserole and herbal tea	Grilled meat with spices and kefir
Friday	Two boiled eggs and light natural yogurt with bran, herbal tea	Baked cod pieces, kefir	Skim 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 pan, coffee	Gravy with meatballs, herbal tea	Kefir with bran	Herbal tea and boiled seafood
Sunday	Casserole and tea	Bran cake and fish soup, diet cola	Oven-baked cheesecake and natural yogurt, washed down with herbal tea	Pieces of meat baked in the oven, kefir

The above menu can be modified as desired. Remember that this diet provides many recipes that will 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 kilograms can be lost. Portion size is unlimited. But avoid overeating; you need to eat often and in small portions. If you want, you can add a second breakfast or drink a glass of low-fat kefir before bed.

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 as many as one hundred foods that are easy to combine with each other. The only vegetables you can't eat are potatoes, beans and peas.

Table 2. Menu for each day of the "Voyage" ("Alternate") phase

Day of the week	Breakfast	dinner	Afternoon snack	dinner
Monday	Flat bread 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 in spices and mustard, diet cola
Tuesday	Low-fat cottage cheese and kefir with bran (do not use all the bran, because today you need to make a cake from it for an afternoon snack)	Ear soup and green tea	A few slices of lightly 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 Eggs, Yogurt and Diet Coke (small can)
Wednesday	Cottage cheese mixed with natural yogurt, coffee	Meat solyanka, green tea	Bran pancakes, kefir	Salad, cut chicken baked in the oven, herbal tea
Thursday	Omelet cooked in the oven with slices of ham and coffee	Soup with bran (not potatoes) and meatballs, green tea	Cheesecake cooked in the oven, skim milk	Boiled, steamed or baked fish, low-fat kefir
Friday	Lightly salted salmon and two boiled eggs, coffee	Shredded turkey baked in the oven, vegetable salad, diet cola	Bran and kefir	Fish baked on a bed of vegetables with cheese, herbal tea
Saturday	Light cottage cheese and green tea casserole	Flat bread or pancakes made from bran, fish soup with cod species	Seafood and boiled coffee	A piece of beef grilled with spices and diet cola
Sunday	Oven cooked omelette, natural yogurt without fillers and coffee	Minced beef meatballs, vegetable salad and diet cola	Green tea and cheesecake baked in the oven	Vegetable stew with chicken breast and herbal tea

We have presented the Dukan diet (menu for every day - table 2), which is built on the principle of alternating pure protein days with those combined one after the other. 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 a great sense of relief when they reach the third stage. After all, here you can eat durum pasta, potatoes and fruits. 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:

• bananas;
• cherries;
• grapes;
• whole wheat bread (replace with whole grain bread).

It is allowed to drink no more than two glasses of wine per week; you can only afford 2 loaves of bread per week. Only twice a week you can buy dishes with additional 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 them as a snack. As before, we do not recommend drinking black tea; believe me, the tone of green tea is better, while herbal tea, on the other hand, can calm you down before bed (especially if you choose the option with chamomile).

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

Day of the week	Breakfast	dinner	Afternoon snack	dinner
Monday	Green tea and light cottage cheese casserole	Crispy whole grain bread or oat bran, salmon soup, herbal tea	Two hundred grams of fruits are allowed	Baked meat with vegetables and potatoes, a glass of wine or diet cola
Tuesday	Fried or baked cheesecake, coffee	Meat solyanka, flat bread or oat bran bread and green tea	Two hundred grams of berries	Vegetable salad and minced 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 (attack menu)	Flat bread or oat bran bread, processed cheese and coffee	Soup with chicken and two boiled eggs, green tea	Light cottage cheese casserole and herbal tea	Boiled seafood and diet cola
Friday	Scrambled eggs, natural bran yogurt and coffee	Minced beef balls, vegetable salad and green tea	Two hundred grams of berries	Grilled fish with vegetables, diet cola
Saturday	Bran crispy bread, 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 lightly salted salmon, two boiled eggs and coffee	Vegetable salad, cut roast turkey, 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, based on the number of kilograms lost. For example, you got rid of 10 kilograms, which means you have to spend a hundred days in the third stage (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 running, in this case it is enough to spend 10 minutes for exercise.

How does stabilization occur?

For the rest of his life, a person who has been on the Dukan diet must monitor his diet. At first glance, it seems difficult, but when you limit yourself to the "Cruise" stage for a few months, the final stage will seem very easy.

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

Remember 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 do not need to starve.

Train yourself to exercise. At least, walk for a third of an hour every day. You shouldn't miss a day of the week, even if it's New Year's holidays or summer outside. It is best to do some simple exercises every morning. Physical activity will help maintain muscle tone and burn extra calories.