Dukan protein diet menu for every day - nutrition table for the week

The list of Dukan Diet foods does not end at 100 foods. In addition to the list of allowed foods on the “attack” days of the Dukan diet, you are allowed to consume:

• Shirtaki noodles, which are made from the root of the konjac plant, from which flour is made, and then products are prepared from it;
• oils (olive, sunflower, rapeseed), half a teaspoon each, in the following phases 1 teaspoon each;
• Goji, a berry rich in nutrients, can be consumed in 2 tablespoons. phases 1 tablespoon;

Table of allowed foods on the Dukan Diet

Category	Product
Lean meat:	beef liver
turkey ham
chicken ham
lean pork ham
beef (tenderloin)
basturma
veal (fillet)
steak
roast beef
language
escalope
veal kidneys
rabbit meat
Vegetables:	sorrel
spinach
chicory
green beans
pumpkin
asparagus
soybeans
celery
beet
onion
turnip
radish
tomatoes
pepper
palmito
cucumbers
chard
leek
kohlrabi
cauliflower
red cabbage
Brussels sprouts
White cabbage
zucchini
green salad
mushrooms
broccoli
eggplant
Bird:	pigeons
turkey
chicken liver
chicken gizzards
chicken
young cock
quail
ostrich
guinea fowl
Fish:	cod
halibut (any form, smoked)
dorado
saury
hake
haddock
burbot
blue whiting
flounder
som
herring
mackerel
pike
carp
mullet
trout
sprat
stingray
sardines
tuna (including canned in its juice)
salmon (including smoked)
sturgeon
squid
crab sticks
caviar
Seafood:	scallops
tiger shrimp
regular shrimp
trumpeter
crayfish
crabs
lobsters
lobster
octopuses
cuttlefish
oysters
sea ​​urchins
mussels
Dairy products:	curd cheese
cottage cheese
Ryazhenka
curdled milk
processed cheese
milk
kefir
yogurt (without additives)
lightly salted cheese
acidophilus
Eggs:	quail
chicken

Table of allowed foods and Dukan diet menu

Dukan diet menu for every day

Beginners to the Pierre Dukan method encounter difficulties when creating a menu for each day of a particular stage. The list of products is extensive, but without experience it is difficult to formulate dishes according to the duration of the phases according to the tables. We offer a sample menu, organized by day of the week, with the help of which an individual diet is formed taking into account personal preferences.

Basic rules for all stages of the diet:

• compliance with the drinking regime;
• daily addition of oat bran;
• heat treatment method: boiling, baking, stewing, steaming, frying without adding oil.

So, the famous Dukan diet, menu for every day: a table with detailed comments.

Menu for the “Attack” phase of the Dukan diet for every day

When compiling a menu for the first stage of the Dukan diet, the number of meals is formed from individual possibilities - from 2 to 6 times. The table shows four meals a day. The maximum number of days of the phase is 10. The portion size is determined in accordance with the daily calorie requirement.

Day	Eating	Products, dish
1	Breakfast	Protein omelet (only one whole egg, the rest are egg whites) with 1.5% milk added
	Dinner	Steamed beef cutlets
	Afternoon snack	A serving of plain yogurt with bran
	Dinner	Baked or stewed chicken fillet with spices
2	Breakfast	Grilled chicken fillet, boiled egg
	Dinner	Baked or stewed chicken fillet with spices
	Afternoon snack	A portion of low-fat kefir with bran
	Dinner	Baked fish
3	Breakfast	Low-fat yogurt without bran additives
	Dinner	Steamed chicken cutlets
	Afternoon snack	Ryazhenka
	Dinner	Boiled eggs, low-fat cottage cheese in pure form
4	Breakfast	Tofu cheese or low-fat hard cheese
	Dinner	Protein omelet with ham
	Afternoon snack	Low-fat yogurt without bran additives
	Dinner	Beef or turkey steak with rosemary
5	Breakfast	Protein omelet (only one whole egg, the rest are egg whites) with 1.5% milk added
	Dinner	Veal cutlets baked with low fat cheese
	Afternoon snack	Ryazhenka with bran
	Dinner	Baked or boiled fish
6	Breakfast	Low-fat cottage cheese with the addition of natural yoghurt
	Dinner	Ground beef stewed in yogurt
	Afternoon snack	Low-fat yoghurt with bran
	Dinner	Steamed fish cutlets
7	Breakfast	Tofu cheese or low-fat hard cheese
	Dinner	Baked skinless chicken drumsticks
	Afternoon snack	Low-fat kefir with bran
	Dinner	Beef steak

Recipes for the Dukan diet at the “Attack” stage may change in accordance with the list of permitted foods.

Menu of the “Alternation” phase of the Dukan diet

The Dukan diet is unique in that the “Alternation” stage with a sample menu for the week does not have a strict framework for sequential food intake. It is allowed to change the days of the week, swap meals, and add snacks. The basic rule is to alternate protein and protein-vegetable days.

Day	Eating	Products, dish
1	Breakfast	Low-fat cottage cheese with soy sauce
	Dinner	Steamed fish cutlets, yogurt
	Afternoon snack	Low-fat kefir with bran
	Dinner	Protein omelet with added milk 1.5%
2	Breakfast	Boiled eggs, fresh vegetable salad with olive oil
	Dinner	Chicken soup with added herbs
	Afternoon snack	Yogurt without additives, cottage cheese with bran
	Dinner	Warm seafood salad with green beans
3	Breakfast	Curd casserole with bran, served with yogurt
	Dinner	Fish soup
	Afternoon snack	Yogurt without additives with bran
	Dinner	Grilled chicken fillet with hard cheese
4	Breakfast	Scrambled eggs, vegetable salad
	Dinner	Zucchini soup
	Afternoon snack	Yogurt without additives or cottage cheese with bran
	Dinner	Steamed chicken cutlets with stewed vegetables
5	Breakfast	Chicken ham omelette
	Dinner	Boiled chicken fillet seasoned with yogurt
	Afternoon snack	Low-fat cottage cheese with bran
	Dinner	Veal meatballs baked in the oven
6	Breakfast	Low-fat cottage cheese with dill, bran, soy sauce
	Dinner	Seafood soup, fresh vegetable salad with olive oil
	Afternoon snack	Tofu or hard cheese
	Dinner	Fish cutlets with stewed eggplant
7	Breakfast	Cheesecakes made from low-fat cottage cheese with bran, served with yogurt
	Dinner	Steamed chicken fillet
	Afternoon snack	Ryazhenka
	Dinner	Boiled egg, portion of cottage cheese

Menu for the “Consolidation” phase of the Dukan diet

Pierre Dukan's nutrition plan at stage 3 becomes more varied. This allows you to diversify the menu. There is also a one-time treat once a week.

Day	Eating	Products, dish
1	Breakfast	Curd casserole with berries
	Dinner	Ukha, a slice of whole grain bread with bran
	Afternoon snack	Apple or pear
	Dinner	Vegetable casserole with egg
2	Breakfast	Oatmeal cooked with milk up to 1.5%
	Dinner	Light soup with pieces of fish, vegetable casserole
	Afternoon snack	Low fat hard pasta and cheese
	Dinner	Cheesecakes, low-fat kefir with bran
3	Breakfast	Omelet with ham and tomatoes, a slice of whole grain bran bread
	Dinner	Chicken vegetable soup, piece of apple charlotte
	Afternoon snack	Berries or fruits
	Dinner	Cottage cheese with fermented baked milk
4	Breakfast	Cheesecakes, baked apple
	Dinner	Vegetable soup, cabbage stew with pork
	Afternoon snack	Low-fat kefir with bran
	Dinner	Salmon baked with asparagus
5	Breakfast	Cottage cheese with yogurt, berries
	Dinner	Bran pancakes with cheese and herbs
	Afternoon snack	Omelet with tomatoes
	Dinner	Steamed fish cutlets, fresh vegetable salad with olive oil
6	Breakfast	Rice porridge cooked with milk up to 1.5%, with apple
	Dinner	Zucchini pancakes, omelette
	Afternoon snack	Seafood salad, bran yogurt
	Dinner	Cottage cheese casserole
7	Breakfast	Cheesecakes with berries and yogurt
	Dinner	Chicken fillet soup, slice of multigrain bread
	Afternoon snack	Champignon puree soup
	Dinner	Kefir or yoghurt with bran

The diet menu of the third stage is a return to normal nutrition. Compliance with recommendations directly affects the result of the work done.

Additional physical activity in the gym and walks in the fresh air will improve your shape and consolidate the results.

Menu for the “Stabilization” phase of the Dukan diet

In the weekly diet planning of the fourth stage, you can make changes by introducing your favorite dishes. Once a week there is a protein day.

Day	Eating	Products, dish
1	Breakfast	Cottage cheese with berries, whole grain bread
	Dinner	Chicken soup with durum wheat noodles, steamed chicken fillet
	Afternoon snack	Cheesecakes, yoghurt with bran
	Dinner	Fish cutlets with grilled vegetables
2	Breakfast	Omelette with tomatoes
	Dinner	Cream of mushroom soup, slice of whole grain bread
	Afternoon snack	Bran pancakes with fruit puree, yogurt
	Dinner	Seafood salad with vegetables
3	Breakfast	Oatmeal with dried fruits
	Dinner	Light vegetable soup, boiled veal, Greek salad
	Afternoon snack	A portion of berry pie or cake
	Dinner	Chicken fillet meatballs, stewed cabbage, kefir with bran
4	Breakfast	Curd casserole with fermented baked milk
	Dinner	Steamed fish cutlets
	Afternoon snack	Yogurt with bran
	Dinner	Boiled beef
5	Breakfast	Scrambled eggs with vegetables and cheese
	Dinner	Vegetable soup, chicken breast stewed in soy sauce
	Afternoon snack	Curd casserole with berries, fermented baked milk with bran
	Dinner	Salmon steak with asparagus
6	Breakfast	Cottage cheese with berries
	Dinner	Fish soup, seafood salad, slice of multigrain bread
	Afternoon snack	Zucchini pancakes
	Dinner	Beef stewed with green beans, kefir with bran
7	Breakfast	Cupcake with curd layer, cheese with whole grain bread
	Dinner	Chicken soup with boiled egg, fresh vegetable salad
	Afternoon snack	Cheesecakes with berry sauce
	Dinner	Casserole with fish, green beans and cheese

The menu features a variety of mouth-watering dishes. It is important to monitor the body’s reactions, count calories, and perform physical activity. A set of measures will help you keep your figure slim and fit.

Express diet for a week

Recently, the author developed the Dukan express diet for 7 days with a menu, which is a lightweight or light version of the method.

Day	Eating	Products, dish
1	Breakfast	Low-fat cottage cheese with bran, boiled eggs
	Dinner	Baked chicken fillet
	Afternoon snack	Yogurt without additives with bran
	Dinner	Steamed sea fish cutlets
2	Breakfast	Protein omelet, bran yogurt
	Dinner	Veal cutlets with fresh vegetable salad
	Afternoon snack	Cheesecakes with added bran
	Dinner	Fish baked with vegetables
3	Breakfast	Cottage cheese with berries, bran
	Dinner	Vegetable soup with beef, bran yogurt
	Afternoon snack	Apple or pear
	Dinner	Boiled eggs with fresh vegetable salad
4	Breakfast	Boiled chicken fillet, slice of whole cherries bread
	Dinner	Champignon puree soup, boiled beef
	Afternoon snack	Fruits, kefir with bran
	Dinner	Cottage cheese with yogurt
5	Breakfast	Curd casserole with berries
	Dinner	Steamed chicken cutlets with cheese, fresh vegetable salad
	Afternoon snack	Omelet with tomato, bran yogurt
	Dinner	Seafood and vegetable salad
6	Breakfast	Baked sweet potato with berries, omelette
	Dinner	Vegetable soup with chicken fillet, slice of whole grain bread, cheese
	Afternoon snack	Cottage cheese with fermented baked milk, bran
	Dinner	Vegetable stew with veal
7	Breakfast	Cheesecakes with fruit puree, bran yogurt
	Dinner	Steamed beef cutlets, fresh vegetable salad, whole grain bread
	Afternoon snack	Fruit salad with yogurt
	Dinner	Salmon baked with asparagus

Once the Dukan diet and the light version are completed, it is recommended to follow one of the following types of diets for further weight loss:

• Kremlin - consumption of protein products and sausages with the exception of carbohydrates;
• Atkansa diet - the author’s method with a protein menu;
• proper nutrition - choosing healthy foods while maintaining a calorie deficit.

Printable version of the list of approved products

Open printable version

“Cruise” phase , feel free to add:

• corn starch, 1 tablespoon;
• cocoa powder, without fat – 7-8 grams;
• skimmed milk powder – 30 grams;
• soy products, flour, yogurt, milk, sauce;
• the lowest fat sour cream you can find;
• fruit yogurt, of course without sugar;
• sausages with poultry composition – 100 g;
• Shirataki noodles;
• oils (olive, vegetable, rapeseed), can be added to food during the “ Attack ” (half tsp) and “ Cruise ” (1 tsp), “ Fixation ” (1 tbsp) phases;

The weight and quantity recommended for consumption above are indicated for one dish and for expanding the list of dishes and diets that can be prepared.

The weight loss system from a French colleague is liked by many because it contains baked goods, cookies, pancakes, chocolate, cakes, pasta, and funchose.

Naturally, such dishes will have to be prepared according to certain recipes, which will be listed below. But with them it will be easier for you to maintain a diet and you will not feel discomfort from a lack of baked goods. The dough is prepared with bran, corn, wheat, oatmeal. You can add ginger, which promotes weight loss and health. We even have a separate article about the benefits of ginger; in fact, few people know about its benefits. You can drink all drinks that do not contain sugar. Alcohol and fresh fruit juice cannot be consumed in the first two stages; then dry white wine and sugar-free juices are allowed, but in small quantities. It is worth noting that throughout your diet you should drink clean water, the more often the better, because it helps digest proteins and brings your metabolism to a level that is more rational for you.

Oat bran A key product of the Dukan diet, it is present in the diet throughout the diet and is consumed every day. Their calorie content is not high, 100-150 kcal. They have a positive effect on the body and allow you to maintain the balance of the body, which has switched to a protein diet. Their essence is that they absorb the result of protein breakdown, help the body remove it, and also relieve the feeling of hunger.

Bran in general

What is bran? This is the peel, a residue from the production of flour. Sometimes they bring more benefits to the body than flour itself. Their main value is fiber, rich in amino acids and vitamins. A huge plus for them is that they are practically tasteless, and therefore they can be added to salads, baked goods, drinks, fish and meat. If you get bored with one, you can experiment with wheat and rye ones. But here it should be taken into account that their calorie content is already approximately 2 times higher.

Useful properties of bran:

• beta-gluten helps reduce the amount of cholesterol in the body, and this is already a huge plus for us, the feeling of heaviness disappears, blood vessels become less clogged;
• Selenium content helps protein breakdown;
• dietary fiber, which does not dissolve in gastric juice, cleanses the stomach;
• its light calorie content reduces the overall calorie value of dishes;
• kefir with bran, excellent dinner, feeling full + cleansing the body;

If you have gastritis or have problems with the digestive system and gastrointestinal tract, it is better to consult a doctor before starting a diet, as the diet can have a detrimental effect on your body.

First stage - Attack

In the first phase, you begin to eat only foods that are rich in protein.

My personal observation is that eating high protein foods for a long time can harm your kidneys. If you are okay with this, then 4-5 days will not cause any harm.

Meat	Lean varieties of meat are welcome - beef, turkey, rabbit, chicken, veal. Sometimes eat offal (tongue, liver, kidneys) or natural ham. Goose and duck are prohibited. Dishes should be cooked without oil. Cook, stew, bake.
Egg	Protein is preferred. Reduce your yolk consumption.
Seafood, fish	All seafood is allowed. Cook without frying. Any fish - river and sea species. It is good to steam, boil, simmer. Fried foods are not allowed. It’s better not to eat canned food, but if it’s natural and without oil, then you can. Allow yourself to occasionally eat smoked fish and crab sticks in small quantities. We eat everything without oil. ARTICLES ON THE TOPIC: Dukan Diet Attack - allowed foods at this stage Reviews of those losing weight on the Dukan diet + results with before and after photos Dukan diet, stage 2 “Alternation” - allowed foods and menu for every day
Dairy and fermented milk products	We eat and drink everything low fat – up to 0.5% fat. Yogurt, kefir, milk (up to 1.5%), fermented baked milk, cottage cheese. No added sugar or artificial additives.
Beverages	Teas: green, black, herbal weak brew. Weak coffee, chicory, clean water. According to Dukan, soda and light drinks are not prohibited. My personal opinion: this is a slippery slope. Soda "Lite" or "0 calories" - without sugar, it contains unnatural sweeteners. These are very harmful additives, it is better to avoid them altogether. The amount of fluid per day is at least 1.5 liters
Seasonings	Any onion, except leeks, soy sauce, garlic, fresh and dried herbs, basil, tomato paste (a little, because it contains a lot of sugar). Salt needs to be reduced. Season salads with vinegar and 3-4 drops of lemon.
Oils	no more than 1 teaspoon of olive or rapeseed (allowed by Dukan from the end of 2021)
Other	Nuts - no more than 1 handful (also an innovation for 2021) Shirataki noodles are a low-calorie product and can be eaten without restrictions. Vegetable - any you want, but no more than 1 coffee. spoons. Read also:  Recipe for pp mayonnaise. Calorie, chemical composition and nutritional value. Tofu, seitan (“vegetarian meat”, made from dough). Goji berries, flax or chia seeds - 1 tbsp. l. in a day.

A special place in the diet at all 4 stages is occupied by oat bran. Their number should not be exceeded or underestimated.

On “Attack”, eat strictly 1.5 tbsp. l. in a day. You can have it with salad, cottage cheese or make oatmeal pancakes. For those who have gastritis or digestive problems, I recommend using oatmeal or buckwheat flour for a gentle regime. Read more about this phase in the article “Dukan Diet – Attack of What You Can Eat.”

Dukan writes that he increased the amount of oil because such an amount of fat will have a beneficial effect on intestinal function. This means there will be less constipation. Plus you get extra vitamin E in your diet. As he himself says: “His main enemy is sugar, not fat.” So now you can cook protein foods or add them to salads.

But that's not all the innovations. Nut lovers, rejoice! Now you can use one small handful, but only instead of butter. That is, if you want to crunch on peanuts today, then butter is prohibited. Read the article “nuts and weight loss” for the permitted amount of each fruit per day.

Attack phase

During this phase, the body becomes stressed because only protein is allowed in food. Also, during this phase, the body actively loses weight, so the duration of this phase is limited. If you want to reset:

• From 0 to 5 kg. – one, two days;
• From 5 to 10 kg. – two, three days;
• From 10 to 20 kg. – five, seven days;
• From 30 kg. – 7-10 days;

Spending more than 10 days in the “Attack” stage will lead to disastrous consequences. You cannot sit in the “Attack” phase for more than 10 days!

Guide to the Attack phase

• We eat only protein foods.
• We do not eat fat, we prepare dishes without fat. We refuse foods containing fats.
• We drink 2-3 liters of clean water per day.
• We eat one and a half to two tablespoons of any of the bran described above.
• We quit doing a lot of physical activity, be it the gym, running or something else.
• We walk in the fresh air and let our bodies relax.

It is better to start the “Attack” phase on vacation or on weekends. Since the body stops receiving light energy in the form of sugar, a feeling of fatigue may appear. Also at this time, an unpleasant odor from sweat, similar to acetone, may appear. During this phase, try to walk and shower more often. Walking will help you work up an appetite. During the first phase, we eat products from the table, namely the first 72 items.

Ration phase “Attack”

• low-fat milk, any;
• chicken;
• liver;
• lean fish;
• seafood;
• eggs, with yolks no more than 2-3 per day;
• juice without sugar, 1 glass per day;

It is worth giving up:

• cheese;
• fatty meat;
• alcohol;
• canned and smoked meats;

To enhance the taste of prepared or purchased dishes, you can use sauces, vinegar, seasonings, and other flavor enhancers. Instead of sugar, you can use fructose.

Menu phase “Attack”

Day 1

• Morning – coffee, cheesecakes;
• Breakfast – omelet with melted cheese;
• Lunch – chicken breast, boiled + sauce;
• Afternoon snack – yogurt without sugar;
• Dinner – fish cutlets;
• Evening – protein shake with any flavor;

Day 2

• Morning – scrambled eggs + greens, tea with milk;
• Breakfast – cottage cheese;
• Lunch - soup according to Dukan's recipe, bran cake;
• Afternoon snack – shrimp;
• Dinner – liver cutlets;
• Evening – yogurt;

Day 3

• Morning – eggs, boiled tongue;
• Breakfast – flatbread, tea or coffee;
• Lunch – fish soup according to Dukan’s recipe;
• Afternoon snack – kefir;
• Dinner – chicken stomachs;
• Evening – protein shake or yogurt;

Day 4

• Morning – eggs, boiled tongue;
• Breakfast – flatbread, tea or coffee;
• Lunch – fish soup according to Dukan’s recipe;
• Afternoon snack – kefir;
• Dinner – chicken stomachs;
• Evening – protein shake or yogurt;

Day 5

• Morning – boiled egg, tea or coffee;
• Breakfast – Dukan rolls;
• Lunch – liver pancakes;
• Afternoon snack – dessert with cottage cheese;
• Dinner – chicken jellied meat;
• Evening – yogurt;

Day 6

• Morning – cottage cheese casserole;
• Breakfast – fish cutlets;
• Lunch – chicken sausage;
• Afternoon snack – kefir;
• Dinner – stewed meat;
• Evening – curd mousse;

Day 7

• Morning – bran cookies;
• Breakfast – Dukan rolls;
• Lunch – baked chicken meat;
• Afternoon snack – steamed fish;
• Dinner – chicken stomachs;
• Evening – kefir or fermented baked milk;

Many dishes can be prepared according to Dukan recipes; you can look them up on the Internet.

Du mayonnaise

Since you cannot eat mayonnaise during the Dukan diet, it is necessary to dilute the taste of food, because otherwise it will become bland, and this can affect the psychological state. But there is a way out, the so-called du mayonnaise. It's very easy to prepare:

• 2 raw yolks
• 240 grams of soft cottage cheese
• teaspoon mustard
• salt and fructose (read sweetener)
• paraffin oil (1 tbsp.)
• apple cider vinegar or lemon juice (1 tbsp)

Place all this in a container and mix until smooth, similar to mayonnaise. And voila, now you can dilute your food with homemade mayonnaise.

Third stage - Consolidation

You can eat everything the same as on the Cruise. But now you can diversify the menu even more - from now on you can eat fruits, bread, some potatoes, etc. Conditionally divide this phase into two parts.

In the first part you can have 1 serving of starchy foods per week + 1 holiday meal.

Bread	Rye-wheat, whole grain. 2 slices per day (or 50 g).
Fruits	Any – no more than 200 grams per day. Only the following are excluded: grapes of any kind, cherries, all dried fruits, bananas, cherries. We eat only 1 piece a day. If the fruits are small - apricot, plum - eat 2.
Cheese	Only 40 g per day is allowed. 16-20% is the maximum permissible fat content of the product.
Starchy foods	They can only be used once a week and in small portions - 150 - 220 g Prepare dishes from: bulgur, lentils, pasta, rice, potatoes, legumes, polenta, couscous, chickpeas, peas No frying, no oil.
Cereals	Up to 200 g buckwheat without oil Up to 125 g white rice
Meat	Ham, lean pork, lamb, bacon. Allowed 1-2 times a week
Holiday food This can be breakfast, lunch or dinner	Allow yourself to add a treat to the menu once a week on any day other than protein. This could be a piece of cake, a salad with mayonnaise, or anything from forbidden food. And without additives.

In the second part of the stage, 2 servings of feast per week + 2 starchy dishes are allowed.

Starchy foods	You can eat everything the same as in the first part, but 2 times a week.
Festive table	Also choose one meal, but 2 times a week. Just so that not 2 days in a row.
Other	Shirataki noodles Vegetable oil - here you can use 1 tbsp. Drink the same 1.5 liters of water per day. Drink the same drinks as in previous phases. Eat strictly 2 tablespoons per day of oat bran.

Thus, by stage 3 you should eat fruits, vegetables and protein foods 6 days a week, and 1 day - only a protein menu.

Dukan in the book advises eating exclusively protein foods on Thursdays. By the way, he has a very convenient assistant book. Pierre guides you step by step to losing 10 kg in 60 days.

"Cruise" phase (aka "Alternation")

The “Cruise” stage will last until you reach the desired weight, which you calculated at the beginning of the diet in accordance with the requirements and characteristics of your body. Typically this phase lasts 1.5 – 5 months. The “Cruise” phase involves alternating PB (pure protein) and BP (protein-vegetable) days. We alternate days according to the schemes 1/1, 2/2, 3/3. Dukan recommends 1/1, as it is the simplest.

Guide to the “Cruise” phase

The number of black and white days per month must be equal. On average, it takes a week to lose 1 kg of weight. The number of emergency days cannot be increased, but the number of emergency days can be increased, for example after a disruption. After reaching the required weight, you need to immediately move on to the next stage.

When following a diet during the cruise phase, strict adherence to the following series of rules is necessary:

1. Oat bran is now taken in 2 tbsp. l. in a day.
2. If the diet is accompanied by constipation, wheat bran is included in the diet.
3. We drink 2 liters of water or more per day.
4. Dairy products (yogurt, curds), etc. no more than 1 kg per day.
5. 30 minutes walk in the fresh air.

During the alternation phase, the weight decreases to the desired level, but as soon as you give up the slack, it will immediately begin to return, so despite the feeling of joy, we control ourselves and move on to the next stage.

It is worth understanding that eating vegetables slows down weight loss; only proteins help remove water from the body and lose weight. By saturating your body with water (through vegetables and drinking 2 liters of water), it may seem to you that you have stopped losing weight, but in fact you continue to lose weight, this will become noticeable later on the protein day, water from the body will begin to decrease.

Diet phase “Cruise”

You can eat all the foods from the phase above, but a nice addition is the inclusion of 28 vegetables from the Dukan table of allowed foods in your diet.

You can highlight those that are especially useful for use:

• mushrooms;
• celery, I have a separate article about it - Celery for weight loss
• pumpkin and zucchini;
• cabbage of different types;
• beans;

Do not use:

• bread;
• beans;
• pasta;
• potato;
• cereals;
• corn;

During the “Cruise” phase, vegetables can be eaten in any form, but you are allowed to use more than 1 teaspoon of vegetable oil for cooking them per day.

Menu phase “Cruise”

The “Cruise” phase is the most favorable in contrast to the “Attack” phase, the reason for this is that additional products are introduced into the diet. It is recommended to take no more than two products from this list per day.

Day 1 (Protein, BW)

• Morning – fried egg, coffee, milk to taste;
• Breakfast – light cottage cheese;
• Lunch – chicken cutlets, melted cheese, sauce;
• Afternoon snack – fish casserole;
• Dinner - chicken fried in a frying pan under a lid, with garlic and spices;
• Evening – cottage cheese casserole;

Day 2 (Protein-vegetable, BO)

• Morning – omelette + vegetables, coffee;
• Breakfast – milk sausages;
• Lunch – cabbage rolls according to Dukan’s recipe;
• Afternoon snack – liver cake stuffed with carrots and cheese;
• Dinner – sausage made at home;
• Evening – a portion of Olivier;

Day 3 (Protein, BW)

• Morning – omelet, coffee, milk to taste;
• Breakfast – hard cheese (fat content no more than 5%);
• Lunch – cold smoked mackerel + dumplings;
• Afternoon snack – kefir, butter rolls;
• Dinner – fish casserole + tofu;
• Evening – cottage cheese dessert;

Day 4 (Protein-vegetable, BO)

• Morning – pancakes stuffed with meat, tea;
• Breakfast – scrambled eggs + vegetables;
• Lunch – salad, cabbage chops;
• Afternoon snack – cottage cheese and cottage cheese pie;
• Dinner – zucchini pie with mushrooms + meat to taste;
• Evening – kefir + cottage cheese dessert;

Day 5 (Protein, BW)

• Morning – liver pancakes, tea;
• Breakfast - omelet without yolks;
• Lunch – fish cutlets;
• Afternoon snack – rolls with crab;
• Dinner – breast in sauce, baked;
• Evening – yogurt;

Day 6 (Protein-vegetable, BO)

• Morning – scrambled eggs + coffee, milk to taste;
• Breakfast – pumpkin porridge;
• Lunch – chicken bread;
• Afternoon snack – eggplant fan;
• Dinner – chicken bread + sauce;
• Evening – cottage cheese casserole;

Day 7 (Protein, BW)

• Morning – egg, coffee;
• Breakfast – liver pie;
• Lunch – soup according to Dukan’s recipe;
• Afternoon snack – turkey;
• Dinner – beef stew;
• Evening – biscuit, yogurt;

All dishes listed on the menu are prepared only according to Dukan recipes.

There are recipes on the Internet and in books:

1. “Multi-cooker recipes for the Dukan diet”
2. "350 Dukan Diet Recipes"

Duration of the "attack" phase

The “attack” phase is characterized by maximum weight loss. This is possible due to the fact that a person consumes mainly foods containing protein. The weight not only does not increase, but also begins to decrease. Cells do not receive carbohydrates, but they need energy. The body takes it from fat reserves, and as a result, the extra pounds go away.

Depending on what the final goal is (how many kilograms a person wants to lose), the duration of the “attack” phase will depend:

• In two days you can get rid of 5 kg.
• In three days you can lose 5-8 kg.
• In four or five days you can get rid of 8-10 kg.
• In a week or more you can lose 10 kg.

However, no matter what result a person strives for, losing weight in the “attack” phase for more than 7 days is strictly prohibited. If you ignore this recommendation, your body will stop losing excess weight and then begin to gain it back.

“Consolidation” phase

The “consolidation” phase - the name speaks for itself, this phase allows you to consolidate the achieved result, looking ahead, I will say that it is difficult, since the weight is no longer lost, and it seems that this is it, the result has been achieved. In fact, this judgment is deceptive and should not be thought in this way. It is necessary to remember that as soon as you forget about the rules and stages of losing weight, the weight will begin to grow again. Therefore, control yourself and do not stop there.

We consolidate the result

A Guide to the Consolidation Phase

Many people are interested in the duration of the “consolidation” phase; it directly depends on the number of kilograms lost; each kilogram lost is 10 days in the “consolidation” phase. Weight loss during this phase is also implied. Normal weight loss during the “consolidation” phase is approximately 1 kg. in Week.

Now let's move directly to the guide:

• Protein day – you will now have one protein day per week, just like during the “attack” phase. When to make such a day is, of course, up to you, but since this day will be present in your routine for a long time, and possibly for the rest of your life, it is better for it to be in the middle of the week. Pierre Dukan recommends Thursday .
• A product that must be consumed every day, as you probably already guessed, is oat bran, two and a half tablespoons, and 2 liters of water per day are also required.
• Walk for at least 30 minutes a day, longer is better.
• We monitor our health, because such a diet is stressful for the body. Any stomach pain, go to the doctor immediately.

The “consolidation” phase is distinguished by the presence of greater conditions. If in the previous two phases there are only 2 conditions, some products are allowed for consumption, others are not, then here there are conditions for almost every day.

A nice bonus is that there are days when you can eat your favorite food in any quantity (feasting), as well as days when you can eat all vegetables, including starchy vegetables.

Any week in the “consolidation” phase must contain days:

• Protein;
• Protein with vegetables;
• Protein with vegetables + foods containing starch;
• The day when you can eat everything;
• The remaining days are protein-vegetable;

I recommend trying the following schedule:

• Monday – protein and vegetables;
• Tuesday – protein and vegetable with products containing starch;
• Wednesday – protein and vegetables;
• Thursday – protein;
• Friday – you can eat everything, convenient when meeting with friends;
• Saturday – protein and vegetables;
• Sunday – protein and vegetables (in the second half of the phase – the day when you can eat everything).

For each of these days certain dishes are allowed, so try to create an individual menu.

Protein day - such days are present in all phases of the Dukan diet, they help reduce excess weight. During phase 3, animal protein can be consumed with spices and sauces, which are allowed in phase 1 “attack”.

The daily protein diet includes:

• lean meat;
• poultry, with the exception of goose and duck;
• offal;
• low fat fish;
• seafood;
• low-fat milk;
• eggs (1-2 yolks per day, whites in any quantity);

Spices, sauces, mustard, a tiny amount of salt, sweetener - we use all this to diversify the taste on protein days and beyond.

Protein-vegetable day

Similar to a day from the “cruise” phase, in addition to all the permitted protein day foods, this includes:

• pepper, tomato, cucumber;
• mushrooms;
• eggplant;
• cabbage of all kinds;
• pumpkin;
• zucchini;
• radish;
• onion;
• beans;

There are no restrictions on consumption, just like there are on protein days.

In addition, the following are allowed:

• 50 grams of bread;
• 50 grams of hard cheese, minimal fat content;
• 200 grams of fruits (with the exception of bananas, dates, raisins);
• 1 serving of lamb or pork meat.

The diet is expanding and the diet is no longer so complicated.

Protein-vegetable day with starch-containing foods

The distinctive feature here is the presence of products containing starch ("fast" carbohydrates), these are:

• 210 g. legumes;
• 180 g pasta or vermicelli from solid flour varieties;
• 140 g pasta;
• 130 g rice;
• 200 g. couscous;
• 120 g baked or boiled potatoes;
• 100 g puree;

It is better to eat carbohydrate foods in the first half of the day, and then be as active as possible.

The day when you can eat everything

Of course, this is the most pleasant day, you can eat everything, and even at one of the meals you are allowed to drink 1-2 glasses of wine. The rest of the diet for this day is compiled according to the principle of a protein-vegetable day.

You need to choose dishes for such a day in advance, and choose them so that you don’t just overeat, but to satisfy your desire to eat something forbidden , something you’ve been wanting for a long time. Just eating everything and whatever you can reach is not the best idea.

If you are afraid to organize such days, then remember, this is not advice, but a rule that must be followed.

Menu phase “Pinning”

Day 1 (protein - vegetable)

• Morning - pancakes with meat, tea;
• Breakfast - scrambled eggs and vegetables;
• Lunch - chops with cabbage, salad;
• Afternoon snack - pie filled with cottage cheese and cottage cheese;
• Dinner - pie with zucchini and meat;
• Evening - kefir;

Day 2 (protein and vegetables with foods containing starch)

• Morning - omelet with ham, coffee with milk;
• Breakfast - pumpkin porridge;
• Lunch - chicken roll;
• Afternoon snack - eggplant fan;
• Dinner - chicken roll;
• Evening - cheesecake;

Day 3 (protein - vegetable)

• Morning - soft-boiled eggs, coffee with milk;
• Breakfast - salad, mushrooms;
• Lunch - chicken soup, mushrooms, vegetable stew, kefir;
• Afternoon snack - bran muffins, herbal infusion;
• Dinner - liver cutlets, salad, tea;
• Evening - yogurt, any cabbage;

Day 4 (protein)

• Morning - cottage cheese casserole;
• Breakfast - fish cutlets;
• Lunch - chicken sausage;
• Afternoon snack - kefir;
• Dinner - stewed meat;
• Evening - curd mousse;

Day 5 (Day to eat everything)

• Morning - omelet, vegetables, coffee;
• Breakfast - sausages;
• Lunch - any dishes, wine;
• Afternoon snack - liver cake with vegetable filling;
• Dinner - sausage;
• Evening - “Olivier”;

Day 6 (protein - vegetable)

• Morning - cottage cheese, coffee;
• Breakfast - chicken sausage, yogurt;
• Lunch - chicken breast soup, stew, tea;
• Afternoon snack - salad;
• Dinner - scrambled eggs, tea;
• Evening - fermented baked milk or kefir;

Day 7 (protein-vegetable with foods containing starch)

• Morning - liver pancakes, tea;
• Breakfast - vegetable stew;
• Lunch - fish cutlets, chicken soup, salad;
• Afternoon snack - potatoes, salad;
• Dinner - baked breast, sauerkraut;
• Evening - yogurt or kefir;

Why do you need stage 3 of the Dukan diet?

Once you reach your desired weight, the consolidation phase helps prevent you from gaining it back. Fat is a way to store excess energy in case of starvation. Therefore, calorie restriction triggers a series of chemical reactions that increase the feeling of hunger, reduce the rate of cellular reactions, and weight freezes, the body goes into a state of hibernation.

After a low-calorie diet, the body can ruthlessly process any calories. Followers of Dukan claim that a kind of preservation allows you to consume 10% more of the product, and the body will absorb only what it needs. However, in practice this is not at all the case :

• hunger will increase;
• craving for sweets will increase;
• the body will begin to intensively accumulate fat.

The consolidation phase of the Dukan Diet aims to control the body's overreactions to prevent weight gain, the most critical period before returning to normal nutrition. Therefore, after losing 5 kg, a person remains at the stage for up to 50 days, so habits are reinforced by a strict regime.

In fact, the weight lost during the protein stages is the result of fasting , since a complete transition to life support from one’s own fat reserves did not occur. As a result, the body, like a cocked trigger, waits for calories to pour into it. The time comes, and a person eats fruit, which will immediately go into fat. Therefore, the weight increases a little, the water in the body increases. Dukan suggests “draining” it with protein during the day, limiting calories the old fashioned way, and the weight goes down again or freezes. Because the body is low in calories from specific macronutrients, as in the previous stages. But to say that these weight fluctuations will not affect the body is very optimistic, because in essence this will be a transition from hunger to gluttony.

“STABILIZATION” PHASE

Don't underestimate the importance of the final stage of the Dukan. “Stabilization” consolidates the achieved result, prevents us from gaining unnecessary weight again, and helps us stay slim for the rest of our lives.

Guide to the “Stabilization” phase

• Daily consumption of three tablespoons of bran;
• Avoid overeating;
• Drink two liters of clean water a day;
• One day a week should be a fasting day: protein;
• Move more: walk, ride a bike, roller skate, work out in the gym;

Diet of the “Stabilization” phase

When we reach this stage, our body is already accustomed to doing without unnecessary foods that cause it to accumulate fat deposits. Therefore, the most important thing is not to return to incorrect eating behavior again: do not start eating sweets, sugar, fast food and other “harmful things”.

A more varied menu appears here, since the main part of the diet has been completed, and the goal of this phase is simply to keep yourself in the desired shape. The rules are quite simple:

• Eat as many vegetables as you like; they will not harm your appearance;
• You are allowed to eat one piece of fruit at a time if they are large, for example, apples;
• If these are smaller fruits, such as tangerines, then you can eat two pieces;
• You can’t eat cheeses like “Dor-blue” and goat, only low-calorie ones;
• Turkey, chicken breast, and beef are an excellent alternative to fatty varieties;
• Products made from milk only with a reduced fat content; it is also good to replace regular milk with one that contains less lactose;
• Bread, salt, starchy foods are kept to a minimum;
• Don’t forget about bran: three tablespoons per day;

As a rule, at this stage we have already adapted to the new nutrition system, the body has adjusted to a new, healthy wave and it no longer needs to “eat up” stressful situations and fatigue.

Menu phase "Stabilization"

Day 1: Breakfast – omelet with roasted tomatoes, herbal tea; Lunch – homemade chicken soup – noodles, chops; Afternoon snack – natural yogurt and bran, fruit and cottage cheese pancakes; Dinner – baked fish. Day 2: Breakfast – coffee, a couple of pieces of cheese, a boiled egg; Lunch – whole grain bread, mushroom soup without dressing; Afternoon snack – curd mass with pieces of fruit, yogurt and bran; Dinner – shrimp with lemon juice, chamomile tea. Day 3: Breakfast – cottage cheese casserole, coffee (possibly with milk); Lunch – borscht, vegetable salad; Afternoon snack – a piece of liver pancake cake, kefir and bran; Dinner – squid, preferably just boiled. Day 4: Breakfast – cottage cheese and coffee; Lunch – young bull meat cutlets; Afternoon snack – kefir and bran, a piece of boiled beef; Dinner – fish steak. Day 5: Breakfast – oatmeal, coffee or tea; Lunch – cheese soup – puree with chicken breast; Afternoon snack – kefir and bran, cheesecakes; Dinner – fish cutlets. Day 6: Breakfast – omelet with vegetables, coffee; Lunch – beef broth and a piece of meat from it; Afternoon snack – kefir and bran, cottage cheese balls with raspberries; Dinner – any seafood. Day 7: Breakfast – homemade muffin with chocolate, coffee; Lunch – chops or schnitzel, tea; Afternoon snack – fruit, kefir and bran; Dinner – fish soufflé.

This is how, by following simple rules in your diet, you can always stay in shape and shine with beauty.

I would like to wish you success and good results. I will be glad to receive comments and feedback with results.

Fourth stage – Stabilization

The power supply should be the same as phase 3. Only make adjustments on the day you eat solid protein (Thursday).

Fish	Give preference to white fish. Reduce red consumption to 200 g. 150 g if you eat smoked.
Meat	Also, eat only low-fat varieties. And poultry meat is eaten without the wings and upper parts of the legs.
Dairy and fermented milk products	The only changes are that now you can only consume products with the lowest lactose content.
Other	Now you need to drink more - 1.5-2 liters per day. And you need to eat 3 tbsp of bran At this stage, reduce the amount of salt you consume.