The Dukan diet is on the menu every day. table.

The method of losing excess weight developed by Pierre Dukan is popular with many people who want to lose weight. The good thing about this is that if you follow all the recommendations, the weight will gradually disappear and won't come back. This diet will help you lose weight in the shortest possible time if you exercise at the same time. Let's consider it in more detail: what is the Dukan diet, what is the daily menu and what restrictions need to be taken into account when preparing it. Even without the detailed recipe book we recommend, you can eat deliciously without feeling inconvenienced.

The Dukan Diet: Daily Menu for the "Attack" Phase

The first phase of this nutritional system allows for the consumption of large amounts of protein. The list of allowed foods includes many items, so you can make your diet very varied. The only thing to remember is that you cannot eat more than two eggs per day, and for those who want faster results, it is better to exclude the yolks.Another limitation of the "attack" phase is that food cannot be fried, as this phase excludes the consumption of any oil other than paraffin oil. You can only cook in a dry skillet. Today, even scrambled eggs and omelets can be eaten with modern nonstick coatings.If you can't 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.Make sure to include one and a half tablespoons of oat bran and one and a half liters of liquid (not just plain water, but also tea, Diet Coke or skim milk) in your diet every day. So, let’s look at a sample menu for this week:

Table 1. Daily menu for the "Attack" phase

	breakfast	dinner	Afternoon tea snacks	dinner
on Monday	Meat scrambled eggs and black coffee	ears, diet coke	Light casserole, green tea	Grilled meat and green or herbal tea
Tuesday	Oat bran based pancakes with cottage cheese and tea (any tea except black tea)	Broth and boiled eggs, cola (for weight loss only)	Natural yogurt without fillers	Fish stew and herbal tea
Wednesday	Omelet and slices of lightly salted salmon, coffee	Oven cooked chicken steak, natural yogurt and tea	Cottage cheese and low-fat kefir	Boiled seafood and a small can of Diet Coke
Thursday	Bran bread (you can use homemade pancakes or flatbread instead), a small piece of processed or hard cheese, coffee	Chicken soup, herbal tea	Light cheese casserole and herbal tea	Grilled meat with spices and kefir
Friday	Two hard-boiled eggs with light natural bran yoghurt and herbal tea	Grilled cod fillet, kefir	Skim milk and cheese	Boiled or roasted turkey slices, a dollop of processed cheese and green tea
Saturday	Light omelette cooked in dry frying pan, coffee	Meatball soup, herbal tea	Kefir and bran	Herbal tea and boiled seafood
Sunday	Casserole and tea	Gluten cakes and fish soup, Diet Coke	Oven-cooked cheesecake and natural yogurt with herbal tea	Oven grilled steak, kefir

The menu above can be modified as needed. Remember, this diet offers many recipes that allow you to eat deliciously without feeling hungry even during the "attack" phase.It is reasonable to adhere to the limit of 2 to 7 days at this stage. During this period, weight loss of up to 6 kg can be achieved. There is no limit on portion size. But avoid overeating and eat small meals frequently. If you wish, you can add a second breakfast or drink a glass of low-fat kefir before bed.

Dukan Food: detailed menu for each day of the "Cruise" phase

The next phase lasts two to six months. During this time, you can eat up to a hundred foods that are easy to pair with each other. The only vegetables you shouldn't eat are potatoes, beans and peas.

Table 2. Daily menu during the "Cruise" phase ("Alternate")

day of week	breakfast	dinner	Afternoon tea snacks	dinner
on Monday	Bread or bran bread, scrambled or boiled eggs, coffee	Vegetable lean beef soup, green tea	Cheese Casserole and Herbal Tea	Fresh vegetable salad and a piece of meat baked with spices and mustard, Diet Coke
Tuesday	Low-fat cottage cheese and bran kefir (don’t use all the bran as you’ll have to use it to make a cake for an afternoon snack on this day)	Ear soup and green tea	A few slices of lightly salted salmon (cook it yourself, otherwise a lot of salt will start to retain liquid in the body) and bran cake, coffee	Meatloaf with eggs, yogurt and Diet Coke (small can)
Wednesday	Cheese mixed with natural yogurt and coffee	Meat sauce, green tea	Bran pancakes, kefir	Salad, grilled chicken steak, herbal tea
Thursday	Omelet cooked in the oven with ham and coffee	bran soup (instead of potatoes) and meatballs, green tea	Oven-cooked cheesecake, skim milk	Stewed, steamed or grilled fish, low-fat kefir
Friday	Lightly salted salmon and two hard-boiled eggs, coffee	Oven roasted turkey steak, vegetable salad, Diet Coke	bran and kefir	Grilled fish on a bed of vegetables, served with cheese and herbal tea
Saturday	Light cheese casserole with green tea	Flatbread or pancakes made from bran, cod fish soup	Cook seafood and coffee	Roast beef with spices and Diet Coke
Sunday	Oven fried eggs, natural yogurt without fillers and coffee	Shredded veal meatballs, green salad and Diet Coke	Green Tea and Oven Baked Cheesecake	Chicken Breast Herbal Tea Stewed Vegetables

We introduced the Dukan diet (daily menu - Table 2), which is based on the principle of alternating pure protein days and combination days one after another. Suitable for those who want to lose less than ten kilograms. If you need to lose more excess weight, alternate between three after three and five after five.

Consolidation Phase: What to eat during this period?

Every dieter feels a sense of relief when they reach stage three. After all, here you can afford durum pasta, potatoes and fruit. However, there is a limit: the consumption of berries and fruits cannot exceed 200 grams. The following content remains on the banned list:

• banana;
• cherry;
• Grape;
• Wheat bread (substitute whole wheat bread).

No more than two glasses of wine per week are allowed; only two loaves of bread per week can be purchased. You can only eat dishes with added flour (preferably rye) or potatoes twice a week. Increase your bran intake to two and a half tablespoons a day and eat only protein on Thursdays a week.Natural nectar can be used at this stage and can be sweetened into tea or taken in the morning in the amount of three teaspoons. They can be used to sweeten tea or eaten as a snack. As before, we don't recommend drinking black tea; trust me, green tea is better for energizing you, while herbal teas, on the other hand, can calm you down before bed (especially if you choose an option that contains chamomile).

Table 3. Daily menu during the "Intensive" phase

day of week	breakfast	dinner	Afternoon tea snacks	dinner
on Monday	Green Tea and Mild Cheese Casserole	Whole wheat or oat bran pancakes, salmon soup, herbal tea	200 grams of fruit allowed	Grilled meat with vegetables and potatoes, a glass of wine or Diet Coke
Tuesday	Fried or baked cheesecake, coffee	Meat solyanka, flatbread or oat bran bread and green tea	Two hundred grams of berries	Green salad with chopped chicken meatballs, Diet Coke or herbal tea
Wednesday	Cheese casserole with berries, herbal tea	Cod soup, coffee	About 150 grams of fruit	Meat and kefir baked with spices
Thursday (attack menu)	Flatbread or oat bran bread, processed cheese and coffee	Chicken soup with two boiled eggs, green tea	Light cheese casserole and herbal tea	Boiled seafood and Diet Coke
Friday	Scrambled eggs, natural bran yogurt and coffee	Chopped veal meatballs, green salad and green tea	Two hundred grams of berries	Grilled fish with vegetables and Diet Coke
Saturday	Bran pancakes, scrambled eggs and coffee	Low-fat cheese and meat solyanka, green tea	Two hundred grams of fruit	Spiced grilled meat, rice and vegetable salad, herbal tea
Sunday	Wholemeal bread, a few slices of lightly salted salmon, two hard-boiled eggs and coffee	Vegetable salad, grilled turkey steak, green tea	One hundred grams of berries and fruits	Steamed vegetables, boiled or grilled fish and a glass of wine

The duration of this phase is calculated individually based on the number of kilograms lost. For example, if you lose 10 kilograms, this means that you need to spend one hundred days in the third stage (each hundred grams is one day in the third stage). If you haven't exercised before, add 25 minutes of walking to your day. If you are in good physical condition, you can replace a leisurely walk with a run, in which case 10 minutes will be enough.

How is stabilization going?

A person who undergoes the Dukan Diet must monitor his or her diet for the rest of his or her life. It may seem difficult at first, but after you limit yourself to the "cruising" phase for a few months, the final phase will seem incredibly easy.There are no special restrictions on food during the final phase. It's important to drink enough fluids every day and don't forget about bran. They should be on the menu in the amount of three tablespoons per day. To avoid getting tired of bran, use it to make cookies, pancakes, buns, or add it to bread.Remember, there was a rule in Soviet canteens that Thursday was fish day. It shows up in your life, too, but in a different form: Thursday is Protein Day. Select any day from the attack phase menu and repeat. If you look at Table 1, you will be sure that you will not go hungry.Train yourself to exercise. Walk for at least a third of an hour every day. Even if it’s the New Year’s Day holiday or the scorching heat outside, you shouldn’t miss any day of the week. It's best to do some simple exercises every morning. Physical activity helps maintain muscle tone and burn extra calories.