The famous ancient Greek physician and thinker Hippocrates spoke about the importance of proper nutrition for human health and longevity centuries ago. It is he who owns the famous saying "We are what we eat! " And, perhaps, for good reason. After all, a balanced diet not only has a good effect on a person's condition, but also helps maintain the beauty of his body. The Pierre Dukan diet menu is a completely correct diet, which, in addition to all the above, gives you the opportunity to control or reduce your weight.
The power system is based on 4 phases. In each of them, French nutritionists suggest taking a list of certain foods. Nutrition begins with a protein diet and ends with a full menu, which includes the correct ratio of fats, proteins and carbohydrates. By following the Pierre Dukan diet, you can lose weight from 7 to 10 kg. Also, at each stage, weight loss will occur differently. In today's topic, we propose to consider the approximate Dukan diet menu for each phase.
Description of the Dukan diet menu for the week of the "Attack" stage.
As already mentioned, the Dukan diet involves going through 4 phases of weight loss, each of which plays its own role in weight loss and has its own name. For example, the first stage is called "Attack". It is aimed at significant weight loss, therefore it is considered the strictest and strictest. This is due to the fact that in the first phase a general weight loss is determined, which in the subsequent stages is only consolidated and maintained.
It is advisable to strictly adhere to all requirements and not deviate from the Dukan diet menu during the "Attack" week. Priority is currently given to protein products, and the period in certain cases can reach up to 10 days. It all depends on a person's initial weight. For example, if you have up to 20 kg of excess body weight, then the first phase should not be observed for more than 5 days. If you are overweight from 20 to 30 kg, the duration of the "Attack" stage is 5-7 days, and more than 30 kg - from 5 to 10 days. Exceeding the duration of the first phase is strictly prohibited.
An example of the Dukan diet menu for the "Attack" stage is scheduled for a week and includes 3 main meals and a snack. So, on the first day for breakfast it is recommended to eat coffee with ginger, a small portion of low-fat cottage cheese and 2 pieces of grilled chicken breast. Lunch today includes Vietnamese beef and low-fat yogurt. As a snack, you can use Dukan pancakes with cinnamon. And for dinner, enjoy tiger prawns with garlic and chicken pieces.
On the second day, for breakfast it is recommended to eat an omelette, a few slices of ham, a fat content that should not exceed 5%, and a warm drink. Lunch on this day may consist of trout with herbs and prawns. For snacks, tea or coffee without sugar, as well as vanilla porridge with oat bran, are good choices. Dinner includes boiled eggs with Dukan mayonnaise.
An approximate menu for the third day of the Dukan Diet for breakfast involves eating turkey ham, low-fat cream cheese and a warm drink. And for lunch you can grill chicken breast and muesli. Afternoon snack today consists of cheesecake, and dinner consists of chicken nuggets in oatmeal, plus eggnog.
Breakfast on the fourth day includes scrambled eggs, a warm drink and low-fat cream cheese. For lunch, it is recommended to cook chicken curry with yogurt. But for a snack, a diet bran cake with tea or coffee without added sugar is good. For dinner you can make salmon soup.
On the fifth day of the Pierre Dukan diet menu, breakfast includes yogurt with low-fat oat bran and a warm drink. And for lunch, you can steam fish with herbs and eat a portion of low-fat cottage cheese. Crab sticks are perfect for a midday snack, and beef steak with peppers for dinner.
Breakfast on the sixth day may consist of an omelette with mint and curry, and a warm drink. For lunch, it is advisable to grill a turkey steak and eat a small slice of ham. Oatmeal diet cookies and unsweetened tea are good for a snack, and boiled turkey fillet meatballs for dinner.
The Dukan diet menu for a week on the last day for breakfast involves the preparation of boiled eggs with meat chips and a warm drink. Lunch includes an appetizer of smoked salmon and oat bran pancakes. As a snack, it is recommended to drink a cup of tea or coffee without sugar. During dinner you can enjoy fried chicken.
Sample menu for the remaining stages of the Dukan Diet
The second stage of the diet is called "Cruise". During this period, the protein diet alternates with vegetables. And the menu for one day might look like this:
- breakfast: coffee or tea without sugar, a piece of turkey, small low-fat yogurt, boiled egg;
- lunch: boiled vegetables without adding oil, fish, tea or coffee;
- afternoon snack: a slice of ham, chicken breast or salmon;
- dinner: pure vegetable soup, beef shish kebab and tea.
The third stage of the diet is called "Consolidation" or "Setting". During this period, there is a gradual inclusion in the diet of foods that a person took before losing weight. And Pierre Dukan's diet menu for one day might look like this:
- breakfast: 200 g of cottage cheese, egg, a piece of chicken and tea;
- lunch: boiled vegetables, a portion of fish, tea or coffee;
- dinner: vegetable soup and grilled meat.
The fourth stage of the Pierre Dukan diet is called "Stabilization". During this period, there is a gradual transition to a normal eating regimen. According to the rules, it should be continued throughout life and based on a balanced diet without overeating. Only in this case, the results of the diet will be sustainable and effective.
At the final stage, the Dukan diet menu for one day may look like this:
- breakfast: yogurt or a piece of cheese, 200 g of ham, tea;
- lunch: protein snack, yogurt or cheese;
- dinner: similar to breakfast.