Dukan diet: menu for every day, table with recipes.

If you are looking for a good and thoughtful diet, then Dr. Dukan's weight loss system may be what you are looking for.
The effectiveness of this diet has been proven over the years, which is why its popularity grows every year. In a month you can, quite realistically, lose up to 20 kg.

What foods can you eat?

The Dukan diet for 7 days should be classified as a low carbohydrate diet. This technique is called systemic, since it must be used over a long period of time. With such nutrition, you can be guaranteed to get rid of extra pounds and achieve a stable and long-term effect. Most people who reach their ideal weight adopt these principles as a basis for consistent nutrition throughout their lives.

The essence of the Dukan protein-carbohydrate diet for 7 days is that the menu includes only those dishes that contain proteins and carbohydrates in large quantities. The consumption of the following products is allowed:

• foods rich in animal proteins;
  vegetables.
• The list is completed with 72 protein products and 28 types of vegetables.

The main protein foods can be considered:

• eggs;
• seafood and fish;
• meat: beef, offal, veal, poultry;
• tofu cheese;
• low-fat dairy products.

Dukan diet menu for every day table.

	Breakfast	2nd breakfast	Dinner	Afternoon snack	Dinner
Monday	Scrambled eggs with two or three whites, a couple of pieces of boiled chicken breast	Fat-free cottage cheese	Fish soup with flatbread	Cottage cheese casserole	Baked chicken with garlic
Tuesday	Curd bran pancake, slice of ham	crab sticks	Vietnamese beef stew	Yoghurt	Baked salmon with herbs
Wednesday	Tortilla, a piece of lightly salted sea fish	Cheesecake	Chicken Soup with Boiled Eggs	Dukan pancakes with cinnamon	Seafood julienne
Thursday	Vanilla bran porridge, eggnog	Cream cheese, two slices of ham	Chicken casserole	Cottage cheese with kefir	Stewed beef with Dukan mayonnaise
Friday	Scrambled eggs, a couple of small pieces of lightly salted salmon	yogurt with bran	Fish soup	Hard boiled eggs with Dukan mayonnaise	Baked chicken meatballs
Saturday	Soft-boiled eggs with a couple of pieces of minced meat	crab sticks	Grilled (or baked) chicken	Cottage cheese with bran and kefir	Seafood salad with flatbread
Sunday	Cream cheese, Dukan bread and a couple of slices of ham	low fat yogurt	Fish soup, turkey fillet	Bran muffin with goji berries	Chicken curry

We offer you a model dietary menu per day.

The 7-day protein-carbohydrate Dukan diet menu includes:

Monday
Breakfast:green coffee with ginger, low-fat cottage cheese, a couple of pieces of roasted chicken breast.
Dinner:fat-free yogurt, Vietnamese-style beef.
Afternoon snack:Dukan pancakes with cinnamon.
Dinner:pieces of chicken with garlic, tiger prawns with garlic.

Tuesday
Breakfast:a hot drink, an omelette, a couple of pieces of ham.
Dinner:shrimp, trout with herbs.
Afternoon snack:Vanilla porridge combined with oat bran, unsweetened coffee or tea.
Dinner:Dukan mayonnaise, hard-boiled eggs.

Wednesday
Breakfast:hot drink, low-fat cream cheese, a couple of pieces of turkey ham, goji berries.
Dinner:Grilled chicken breast, muesli ice cream.
Afternoon snack:pink cheesecake
Dinner:chicken nuggets in oat bran, eggnog.

Thursday
Breakfast:hot drink, scrambled eggs, low-fat cream cheese.
Dinner:curried chicken with yogurt.
Afternoon snack:oat bran cake with goji berries; Coffee or tea without sugar.
Dinner:salmon soup.

Friday
Breakfast:skimmed yogurt with oat bran, hot drink.
Dinner:low-fat cottage cheese, steamed fish with herbs.
Afternoon snack:crab sticks.
Dinner:peppered beef fillet.

Saturday
Breakfast:omelet with mint and curry, hot drink.
Dinner:sliced ham, grilled turkey fillets.
Afternoon snack:ginger lemonade with goji berries, oat bran cookies
Dinner:Baked turkey meatballs.

Sunday
Breakfast:soft-boiled eggs with meat chips, hot drink.
Dinner:oat bran pancakes, smoked salmon appetizer.
Afternoon snack:Coffee or tea without sugar.
Dinner:Fried chicken.

Dukan diet menu for one week of each phase

The Dukan protein-carbohydrate diet for weight loss includes four independent stages, each of which has its own dietary requirements and products used. The effectiveness and efficiency for a month is determined taking into account the exact and complete compliance with the recommendations in all phases of the diet:

• attack phase;
• alternation stage;
• consolidation stage;
• stabilization stage.

Menu phase "Attacks"

The menu at this stage includes foods rich in protein. At the presented stage of the protein diet for 7 days, you may experience dry mouth, dizziness and other symptoms of deterioration. This indicates that the Dukan protein and carbohydrate diet is working and fat tissue is being lost.

The duration of this phase of a protein and carbohydrate diet to lose weight is limited in time, taking into account the extra kilos:

• excess weight is up to 20 kg; the period of the first phase is 3 to 5 days;
• excess weight from 20 to 30 kg – duration of the stage from 5 to 7 days;
• excess weight of more than 30 kg – the period of the first stage is 5-10 days.
• The maximum period of the first phase should not exceed 10 days.

Dukan diet menu for the "Attack" phase for every day:

• 1. 5 tablespoons of oat bran;
• at least 1. 5 liters of tap water;
• lean horse meat, beef, veal;
• calf liver and kidneys;
• turkey and chicken meat without skin;
• beef or veal tongue;
• various seafood;
• eggs;
• you can eat any fish, baked or boiled;
• low-fat fermented dairy products;
• garlic and onion;
• lean ham;
• It is allowed to add salt, vinegar, seasonings and spices to food.

All vegetables and fruits presented in the protein diet can be mixed in different ways throughout the day. The first phase of the Dukan diet of proteins and carbohydrates for 7 days to lose weightshould not includethe next products:

• goose and duck meat;
• sugar;
• pig

Menu phase "Toggle"

This name of the presented phase indicates that there is an alternation of two different diets: vegetable and protein. Sample diet options:

• one day – protein diet – one day "proteins + vegetables"
• three days "proteins" - three days "vegetables + proteins"
• five days "proteins" – five days "vegetables + proteins"

If at the beginning of the diet the excess weight was more than 10 kg, then it is necessary to use an alternation scheme: five to five days.

The menu of the second phase of the Dukan protein-carbohydrate diet for 7 days for weight loss includes all the products presented in the first stage for a "protein" day, but vegetables such as:

• tomatoes, cucumbers, spinach, green beans;
• radishes, asparagus, cabbage, celery, eggplants, zucchini, mushrooms, carrots, beets, peppers.

You can eat vegetables in any quantity and way of preparation. An approximate menu for each day of a protein-carbohydrate diet for weight loss includes the following products:

• Every day eat food with the addition of 2 tbsp. tablespoons of oat bran, 1. 5 liters of plain water;
• all products that the "attack" phase menu includes non-starchy vegetables;
• cheese (fat content less than 6%) - 30 grams;
• fruits (no grapes, cherries or bananas)
• cocoa - 1 teaspoon;
• milk;
• starch - 1 tablespoon;
• jelly;
• cream - 1 teaspoon;
• garlic, tomato sauce, adjika, spices, hot pepper;
• vegetable oil for frying;
• pickles;
• bread - 2 pieces;
• white or red wine - 50 grams.

The second phase of the Dukan protein-carbon diet for weight loss, designed for 7 days, prohibits the consumption of certain foods, in addition to fruits and vegetables. The second phase does not allow the use of:

• cereals, rice, beans, peas, lentils, potatoes, pasta;
• avocado, beans, corn.

Menu phase "Set"

The third phase of the Dukan protein and carbohydrate diet for weight loss, designed for 7 days, helps to stabilize the weight achieved during the previous two phases.
A sample menu for each day includes the following fruits and vegetables:

• Every day eat food with the addition of 2. 5 tbsp. tablespoons of oat bran;
• Every day it is necessary to drink at least 1. 5 liters of plain water;
• all menu products, which includes the first and second stages;
• fruits (you cannot eat fruits such as grapes, bananas and cherries);
• bread 2 slices, low-fat cheese - 40 grams.

You can eat potatoes, peas, beans, rice and pasta 2 times a week. Twice a week you can eat whatever you want, but only replace the vegetables and fruits you eat with one meal.

Dukan diet menu for the "Stabilization" phase

The phase presented is the same Dukan diet of fruits and vegetables to lose weight, designed for 7 days. Includes the following sample menu:

• every day you need to drink 1. 5 liters of plain water;
• every day eat food with the addition of 3 tablespoons of oat bran;
• Eat vegetables, fruits, any amount of protein foods, a piece of cheese, two slices of bread, any two products that contain a large percentage of starch every day.
• Once a week it is necessary to dedicate a day to following the menu of the first phase.

The simple rules presented allow you to keep your weight within certain limits, eating whatever you want for the remaining 6 days of the week.

Pros and cons of the Dukan diet

Dr. Dukan's protein-carbohydrate diet, designed for 7 days, has many advantages:

1. The lost kilos are no longer returned. Even if you return to your normal diet, no weight gain will occur. You can follow this diet for a month or more.
2. The high effectiveness of Dr. Dukan's protein-carbohydrate diet, which is characterized by 3-6 kg per week, so 12-25 kg per month can be lost.
3. You can follow Dr. Dukan's protein-carbohydrate diet at home or during your lunch break at work. His menu also involves drinking small amounts of alcohol.
4. This fruit and vegetable diet is absolutely safe, since it does not involve the use of chemicals or additives. Mainly vegetables and natural proteins are consumed here.
5. There are no restrictions on the amount of food consumed.
6. There are no strict restrictions on when it is necessary to take vegetables and fruits.
7. Weight loss is observed from the first day of taking Dr. Dukan's protein and carbohydrate diet and in one month you can lose an average of up to 20 kg.
8. Simple diet for a week.

Disadvantages of this diet include:

1. The 7-day diet limits the amount of fat.
2. Dr. Dukan's 7-day diet is not completely balanced, so it is advisable to also consume vitamin and mineral complexes.
3. The first phase of the 7-day diet is very difficult and general fatigue may occur.
4. A diet that lasts a week requires the consumption of oat bran and the acquisition of this product poses some difficulties.

The presented diet is considered the most effective, because in one month you can lose a fairly significant amount of kilograms. Vegetables and fruits in the Dukan diet are the main ingredients, which is good news, because these foods are healthy and tasty.