Dukan diet is a menu for every day. 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 about it is that the weight goes away gradually if you follow all the recommendations. And does not come back. If you exercise together, 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 every day and compiling itWhat restrictions should be taken into account when doing. Even without a detailed recipe book, based on our recommendations, you can eat deliciously and not experience discomfort.

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

The first phase of this nutritional system allows the consumption of large amounts of protein. The list of allowed foods includes many things, so you can make your diet very diverse. The only thing you need to remember is thatIt is that you cannot eat more than two eggs a day, and for those who want to get faster results, it is best to exclude the yolk.

Another restriction in the "Attack" phase is that the food cannot be fried, as this phase does not involve the consumption of any oil other than paraffin oil. You can only cook in a dry frying pan. Modern non-Stick coatings make it possible to eat even fried eggs and omelettes these days.

If you cannot buy high-quality fresh fish, 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 teaspoons of oat bran and one and a half liters of liquid in your diet every day (not only pure water matters, 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	Cooked meat and green or herbal tea
Tuesday	Pancakes based on oat bran, with cottage cheese and tea (any except black)	Broth with meat and boiled eggs, cola (diet only)	Natural yogurt without fillers	Steamed Fish and Herbal Tea
Wednesday	Omelet and a few pieces 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 pancakes or flatbread), a small slice of processed or hard cheese, coffee	Chicken Broth, Herbal Tea	Light Paneer Casserole and Herbal Tea	Baked meat with spices and kefir
Friday	Light natural yogurt with two boiled eggs and bran, herbal tea	Baked cod fish cutlets, kefir	Skimmed Milk and Cheese	Boiled or baked turkey fillet, a small slice of processed cheese and green tea
Saturday	Light omelette cooked in a dry frying 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	Oven-baked cheesecakes and natural yogurt, mixed with herbal tea	Oven-baked cutlets, kefir

The above menu can be modified at will. Remember that this diet offers many dishes that will allow you to eat deliciously and not feel hungry even in the "attack" phase.

At this stage it is logical to follow restrictions for 2 to 7 days. During this time, up to 6 kg of weight can be lost. Portion sizes are not limited. But avoid overeating; You need to eat frequently 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 phase lasts from two to six months. During this period, you can eat more than a hundred foods that easily mix 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 ("optional")

Days of week	Breakfast	dinner	afternoon snack	dinner
monday	Flatbread or bran bread, fried or boiled eggs, coffee	Soup with vegetables and lean beef, green tea	Paneer Pulao and Herbal Tea	Salad of fresh vegetables and a piece of meat cooked in spices and mustard, diet cola
Tuesday	Low-fat cottage cheese and kefir with bran (do not use whole bran, because on this day you will have to make cakes from it for afternoon snack)	Ear Soup and Green Tea	Several slices of lightly salted salmon (cook it yourself, otherwise a large amount of salt will begin to retain fluid in the body) and a bran cake, coffee	Meatloaf with Egg, Yogurt and Diet Coke (small box)
Wednesday	Cheese mixed with natural yogurt, coffee	meat solyanka, green tea	Bran pancakes, kefir	Salad, Oven-Baked Chicken Cutlets, Herbal Tea
Thursday	Omelet cooked in the oven with pieces of ham and coffee	Soup with bran (instead of potatoes) and meatballs, green tea	Oven Baked Cheesecakes, Skimmed Milk	Steamed, boiled or baked fish, low-fat kefir
Friday	Lightly salted salmon and two boiled eggs, coffee	Oven-baked shredded turkey cutlets, vegetable salad, diet cola	bran and kefir	Baked fish on vegetable bed with cheese, herbal tea
Saturday	Light Paneer Casserole and Green Tea	Flatbread or pancake made from bran, fish soup with cod species	Steamed Seafood and Coffee	Baked Beef Steak with Spices and Diet Cola
sunday	Oven baked omelette, natural yogurt without fillers and coffee	Shredded Veal Meatballs, Vegetable Salad and Diet Cola	Green Tea and Oven-Baked Cheesecake	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 replacing one by one pure protein days with combined days. It is suitable for people who weigh up to ten kilograms. Want to lose. If you need to remove more extra pounds, alternate days according to the principle of three after three or five after five.

Consolidation phase: what to eat during this time?

Every person losing weight feels great relief when they reach the third stage. After all, here you can eat durum pasta, potatoes and fruits. However, there is a limitation: berries and fruits are not eaten in quantities of more than 200 grams. Can go. The following remain in the prohibited list:

• Bananas;
• Cherry;
• Grape;
• Wheat bread (replace it with whole grain bread).

Drinking no more than two glasses of wine per week is allowed; You can buy only 2 slices of bread per week. Only twice a week can you buy dishes containing additional flour (preferably rye) or potatoes. Increase your bran intake to two and a half teaspoons daily and eat only protein every Thursday.

At this stage, natural flower honeys are allowed, which can be used to sweeten tea or eaten in the morning in the amount of three teaspoons. These can be used to sweeten tea or eaten as a snack. As before, we don't recommend drinking black tea; Believe me, green tea tastes much better, while herbal tea, on the contrary, can calm you down before going to bed (especially if you choose the option with chamomile).

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

Days of week	Breakfast	dinner	afternoon snack	dinner
monday	Green Tea and Light Paneer Pulao	whole grain or oat bran crispbread, salmon soup, herbal tea	two hundred grams of permitted fruits	Baked meat with vegetables and potatoes, a glass of wine or diet cola
Tuesday	Fried or Baked Cheesecakes, Coffee	Meat solyanka, flatbread or oat bran bread and green tea	two hundred grams of blackberries	Vegetable salad and chopped chicken meatballs, diet cola or herbal tea
Wednesday	Cheese Casserole with Berries, Herbal Tea	cod fish soup, coffee	About 150 grams of fruit	Meat cooked in spices and kefir
Thursday (Attack Menu)	flatbread or oat bran bread, processed cheese and coffee	Broth with chicken and two boiled eggs, green tea	Light Paneer Casserole and Herbal Tea	Steamed Seafood and Diet Cola
Friday	Scrambled eggs, natural bran yogurt and coffee	Shredded Veal Meatballs, Vegetable Salad and Green Tea	two hundred grams of blackberries	Baked Fish with Vegetables, Diet Cola
Saturday	Bran Crispbread, Scrambled Eggs and Coffee	Low-fat cheese and meat solyanka, green tea	two hundred grams of fruit	Meat cooked in spices, rice and vegetable salad, herbal tea
sunday	Whole grain 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 phase is calculated individually depending on the number of kilograms lost. For example, you have lost 10 kilograms, which means you need to spend one hundred days in the third phase (each hundredGram is a day of the third phase). If you have not exercised before, walk for 25 minutes every day. If you are in good shape, you can replace the leisurely walk with a run, in this case 10 minutes on exerciseSpending is enough.

How is the stabilization going?

A person undergoing the Dukan diet must monitor his diet for the rest of his life. At first glance, it seems difficult, but when you limit yourself to the "cruise" phase for several months, the final phase will seem extremely easy. .

There are no special restrictions on food in the final phase. It is only important to drink a sufficient amount of liquid every day and not forget about bran. They should be present in the menu in the amount of three tablespoons per day. Avoid getting bored with branMake cookies, pancakes, flatbreads or add it to bread.

Remember the rule in Soviet canteens was that Thursday was fish day. This will also be present in your life, but in a different form: Thursday is a protein day. Choose any day from the Attack Phase menu and repeat it. If youIf you look at Table 1, you will be sure that you will not have to remain hungry.

Train yourself to exercise. Walk for at least a third of an hour every day. You should not miss a single day of the week, even if it is the New Year holidays or it is hot outside. Doing some simple exercises every morning is the mostGood. Physical activity will help maintain muscle tone and burn extra calories.