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

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 this is that the weight comes off 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 writing it. Even without a detailed recipe book based on our recommendations, you can eat deliciously and not face any inconvenience.

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

The first stage of this nutritional system allows the consumption of proteins in large quantities. The list of allowed foods includes many items, so you can make your diet very different. The only thing to remember is that you cannot eat more than two eggs a day, and for those who want to get results faster, it is better to exclude the yolks.

Another restriction in the "Attack" stage is that food cannot be fried, as this stage precludes the consumption of any oil except paraffin oil. You can only cook in a dry pan. Modern non-stick coatings make it possible nowadays to even eat scrambled eggs and scrambled eggs.

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 tablespoons of oat bran and one and a half liters of liquid in your diet each day (not just plain 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	Omelette with meat and black coffee	Ears, Diet Coke	Light pot, green tea	Grilled meat and green or herbal tea
Tuesday	Oat bran pancake with cottage cheese and tea (any but black)	Broth with meat and boiled egg, cola (diet only)	Natural yogurt without fillers	Boiled fish and herbal tea
Wednesday	Omelet and a few slices of lightly salted salmon, coffee	Oven baked chicken cutlets, 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-made pancake or bread), a small piece of processed or hard cheese, coffee	Chicken broth, herbal tea	Light casserole with cottage cheese and herbal tea	Baked meat with spices and kefir
Friday	Two boiled eggs and light natural yogurt 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 pan, coffee	Broth with meatballs, herbal tea	Kefir with bran	Herbal tea and boiled seafood
Sunday	Pot and tea	Bran cake and fish stock, diet coke	Baked cheesecakes and natural yogurt, washed down with herbal tea	Cutlets 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 be hungry even at the "Attack" stage.

It is reasonable to observe the restrictions at this stage from 2 to 7 days. During this time, you can lose up to 6 kg. Portion sizes are not limited. But avoid overeating; you should 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: 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 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" ("Switch") phase

Days of the week	breakfast	Dinner	Afternoon snack	Dinner
Monday	Flat bread or bran, omelette or boiled eggs, coffee	Soup with vegetables and lean beef, green tea	Casserole with cottage cheese and herbal tea	Salad of fresh vegetables 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 on this day you will have to make a cake from it for an afternoon snack)	Ear soup and green tea	Several slices of lightly salted salmon (cook it yourself, otherwise a large amount of salt will start to retain fluids in the body) and a bran cake, coffee	Meatball with egg, yogurt and Diet Coke (small can)
Wednesday	Cottage cheese mixed with natural yogurt, coffee	Meat solyanka, green tea	Pancake with bran, kefir	Salad, baked chicken cutlets, herbal tea
Thursday	Omelette baked in the oven with pieces of ham and coffee	Soup with bran (instead of potatoes) and meatballs, green tea	Cheesecakes baked in the oven, skimmed milk	Boiled, steamed or baked fish, low-fat kefir
Friday	Lightly salted salmon and two boiled eggs, coffee	Oven-chopped turkey cutlets, vegetable salad, diet coke	Bran and kefir	Fish baked on a bed of vegetables with cheese, herbal tea
Saturday	Light casserole with cottage cheese and green tea	Flatbread or bran pancake, fish soup with cod species	Boiled seafood and coffee	Piece of baked beef with spices and diet cola
Sunday	Omelet in the oven, natural yogurt without filling and coffee	Minced beef meatballs, vegetable salad and diet coke	Green tea and cheesecakes in the oven	Vegetable stew with chicken breast and herbal tea

We introduced the Dukan diet (menu for each day - table 2), which is based 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 kilograms. If you need to remove more extra pounds, then alternate days according to the principle of three after three or five after 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 hard pasta, potatoes and fruit. However, there is a restriction: berries and fruits can be consumed in quantities not exceeding 200 grams. The following remain on the banned list:

• bananas?
• cherry?
• grape;
• wheat bread (replace it with whole wheat bread).

You are allowed to drink no more than two glasses of wine a 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 eaten 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 is much more invigorating, while herbal tea, on the contrary, can calm you down before bed (especially if you choose the chamomile option).

Table 3. Menus for each day of the "Reinforcement" phase.

Days of the week	breakfast	Dinner	Afternoon snack	Dinner
Monday	Green tea and light cottage cheese casserole	Whole wheat bread or oat bran, salmon soup, herbal tea	Two hundred grams of permitted fruit	Meat baked with vegetables and potatoes, glass of wine or diet coke
Tuesday	Cheesecakes fried or in the oven, coffee	Solyanka of meat, bread with oat bran 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 fish soup, coffee	About 150 grams of fruit	Meat and kefir baked in spices
Thursday (Attack Menu)	Flat bread or oat bran, processed cheese and coffee	Broth with chicken and two boiled eggs, green tea	Light casserole with cottage cheese and herbal tea	Boiled seafood and diet coke
Friday	Egg omelette, natural yogurt bran and coffee	Minced beef meatballs, vegetable salad and green tea	Two hundred grams of berries	Baked fish with vegetables, diet cola
Saturday	Bran crispy bread, scrambled eggs and coffee	Low-fat cottage cheese and meat sauce, green tea	Two hundred grams of fruit	Meat cooked 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 stage 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 stage (each 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, so it is enough to devote 10 minutes to 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. At first glance, it seems 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 last stage. It is only important to drink enough fluids every day and not to forget the bran. They should be on the menu daily in the amount of three tablespoons. In order not to get bored with bran, make cookies, pancakes, buns from it or add it to bread.

Remember that in Soviet canteens there was a rule that Thursday was fish day. It will be in your life too, but in a different form: Thursday is protein day. Choose any day from the attack phase menu and repeat it. If you look at table 1, you will be sure that you will not need to starve.

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