The famous Greek physician and thinker Hippocrates spoke many centuries ago about the importance of proper nutrition for human health and longevity. It is he who owns the famous saying "We are what we eat! "And probably for good reason. After all, a balanced diet not only has a beneficial effect on a person's condition, but also helps to take care of the beauty of his body. The Pierre Dukan diet menu is exactly the right diet that, in addition to all of the above, provides the opportunity to control or reduce your weight.
The power system is based on 4 phases. In each of them, the French nutritionist suggests consuming a specific list of foods. Nutrition begins with a protein diet and ends with a complete menu, which includes the correct ratio of fats, proteins and carbohydrates. Following the Pierre Dukan diet you can lose weight from 7 to 10 kg. Furthermore, at each stage weight loss will occur differently. In today's topic we propose to consider an approximate menu of the Dukan diet for each phase.
Description of the Dukan diet menu for the week of the "Attack" stage
As already noted, 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 a significant loss of extra pounds, which is why it is considered the most strict and strict. This is because in the first phase a general weight loss is determined, which in later 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. At this time, preference is given to protein products and the duration in certain cases can reach up to 10 days. It all depends on a person's initial body weight. For example, if you have up to 20 kg of excess weight, the first phase cannot be observed for more than 5 days. If you are 20-30 kg overweight, the duration of the "Attack" stage will be 5-7 days, and for 30 kg - 5-10 days. It is strictly prohibited to exceed the duration of the first phase.
The Dukan diet sample menu for the "Attack" stage is scheduled for a week and includes 3 main meals and snacks. Therefore, on the first day it is recommended to have coffee with ginger, a small portion of low-fat cottage cheese and 2 pieces of roasted chicken breast for breakfast. Lunch this day includes Vietnamese beef and low-fat yogurt. As a snack, you can use Dukan pancakes with cinnamon. And for dinner, enjoy garlic tiger shrimp and chicken pieces.
On the second day, it is recommended to have an omelet, a few pieces of ham whose fat content should not exceed 5%, and a hot drink for breakfast. Lunch this day may consist of trout with herbs and shrimp. For a snack, unsweetened tea or coffee, as well as vanilla porridge with oat bran, are good options. Dinner includes hard-boiled eggs with Dukan mayonnaise.
An approximate menu for the third day of the Dukan Diet for breakfast consists of eating turkey ham, low-fat cream cheese and a hot drink. And for lunch you can grill chicken breast and muesli. Snack this day consists of cheesecake and dinner consists of chicken nuggets with oat bran and eggnog.
Breakfast on the fourth day includes scrambled eggs, a hot drink, and low-fat cream cheese. For lunch, it is recommended to cook chicken curry with yogurt. But as a snack, a dietary bran cake with tea or coffee without added sugar is good. For dinner you can prepare salmon soup.
On the fifth day of the Pierre Dukan diet menu, breakfast includes yogurt with low-fat oat bran and a hot drink. And for lunch, you can steam fish with herbs and eat a serving of low-fat cottage cheese. Crab sticks are good for a snack, and beef fillet with peppers for dinner.
Breakfast on the sixth day may consist of an omelette with mint and curry, plus a hot drink. For lunch it is advisable to roast a turkey fillet and eat small slices of ham. Diet oatmeal cookies and unsweetened tea are good for a snack, and stewed turkey fillet meatballs for dinner.
The Dukan diet menu for a week on the last day of breakfast consists of preparing hard-boiled eggs with meat chips and a hot drink. Lunch will include a smoked salmon appetizer 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 that of vegetables. And a day's menu could look like this:
- breakfast: unsweetened coffee or tea, a piece of turkey, small low-fat yogurt, boiled egg;
- lunch: stewed vegetables without adding oil, fish, tea or coffee;
- snack: a slice of ham, chicken breast or salmon;
- dinner: puree vegetable soup, beef skewer and tea.
The third stage of the diet is called "Consolidation" or "Fixation. "During this period, there is a gradual inclusion in the diet of those foods that the person consumed before losing weight. And Pierre Dukan's dietary menu for one day could look like this:
- breakfast: 200 g of cottage cheese, an egg, a piece of chicken and tea;
- lunch: stewed 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, a gradual transition to the usual diet occurs. According to the rules, it should continue for the rest of life and be based on a balanced diet without overeating. Only in this case will the results of the diet be sustainable and effective.
At the last stage, the one-day Dukan diet menu may look like this:
- breakfast: yogurt or a slice of cheese, 200 g of ham, tea;
- lunch: protein snack, yogurt or cheese;
- dinner: similar to breakfast.