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 goes away gradually and does not return if you follow all the recommendations. If you simultaneously exercise, this diet will help you lose weight in the shortest possible time. Let us consider in more detail: what the Dukan diet is, the menu for every day and what restrictions need to be taken into account when compiling it. Even without a detailed recipe book based on our recommendations, you can eat deliciously and not experience 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 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 results faster, it is best to exclude the yolks.
Another restriction at the "Attack" stage is that food cannot be fried, since this phase excludes 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 these days to eat even scrambled eggs and omelettes.
If you cannot purchase 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 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 |
Ear, Diet Coke |
Light casserole, green tea |
Baked meat and green or herbal tea |
Tuesday |
Pancake based on oat bran, with cottage cheese and tea (any except black) |
Broth with meat and boiled egg, cola (diet only) |
Natural yogurt without fillers |
Stewed fish and herbal tea |
Wednesday |
Omelet and a few slices of lightly salted salmon, coffee |
Oven-cooked 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 a self-prepared pancake or flatbread), a small piece of processed or hard cheese, coffee |
Chicken broth, herbal tea |
Light cottage cheese casserole and herbal tea |
Baked meat with spices and kefir |
Friday |
Two boiled eggs and light natural yogurt with bran, herbal tea |
Baked cod fish cutlets, kefir |
Skim milk and cottage cheese |
Boiled or baked turkey fillet, a small piece 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-cooked cheesecakes and natural yoghurt, washed down with herbal tea |
Oven-baked cutlets, 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 adhere to restrictions at this stage from 2 to 7 days. During this time, up to 6 kilograms can be lost. Portion sizes are not limited. But refrain from overeating; you need to eat often and in small portions. If you wish, 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 as many as one 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 ("Alternation")
Days of the week |
Breakfast |
Dinner |
Afternoon snack |
Dinner |
---|---|---|---|---|
Monday |
Flatbread 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 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 begin to retain fluid in the body) and a bran cake, coffee |
Meatloaf with Egg, Yogurt and Diet Coke (small can) |
Wednesday |
Cottage cheese mixed with natural yogurt, coffee |
Meat solyanka, green tea |
Bran pancake, kefir |
Salad, oven-baked chicken cutlets, herbal tea |
Thursday |
Omelette cooked in the oven with pieces of ham and coffee |
Soup with bran (instead of potatoes) and meatballs, green tea |
Oven-cooked cheesecakes, skim milk |
Stewed, steamed or baked fish, low-fat kefir |
Friday |
Lightly salted salmon and two boiled eggs, coffee |
Oven-baked chopped turkey cutlets, vegetable salad, diet cola |
Bran and kefir |
Fish baked on a vegetable bed with cheese, herbal tea |
Saturday |
Light cottage cheese casserole and green tea |
Flatbread or pancake made from bran, fish soup with cod species |
Boiled seafood and coffee |
Piece of baked beef with spices and diet cola |
Sunday |
Oven-cooked omelette, natural yogurt without fillers and coffee |
Chopped veal meatballs, vegetable salad and diet cola |
Green tea and oven-baked cheesecakes |
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 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.
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 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 prohibited list:
- bananas;
- cherries;
- grape;
- wheat bread (replace it with whole grain bread).
It is permissible to drink no more than two glasses of wine per week; you can only afford 2 pieces of bread per 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 eat it in the morning in the amount of three teaspoons. They can be used to sweeten tea or eat it as a snack. As before, we do not recommend drinking black tea; believe me, green tea tones up 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 |
Whole grain or oat bran crispbread, salmon soup, herbal tea |
Two hundred grams of allowed fruits |
Meat baked with vegetables and potatoes, 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 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 (Attacks 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 cola |
Friday |
Scrambled eggs, natural bran yoghurt and coffee |
Chopped veal meatballs, vegetable salad and green tea |
Two hundred grams of berries |
Baked fish with vegetables, diet cola |
Saturday |
Bran crispbread, 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, 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 kilograms, which means you need to spend one 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 every day. If you are in good shape, then you can replace leisurely walking with running, in which case it is enough to spend 10 minutes on the exercise.
How is 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 at the last stage. It is only important to drink enough liquid every day and not forget about bran. They should be present on the menu daily in the amount of three tablespoons. 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 a 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.
Train yourself to exercise. At a minimum, 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 outside. It's best to do a few simple exercises every morning. Physical activity will help maintain muscle tone and burn extra calories.