The famous ancient Greek physician and thinker Hippocrates spoke about the importance of proper nutrition for human health and longevity many centuries ago. He is the one 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, which, in addition to all of the above, gives you the opportunity to control or reduce your weight.
The power system is based on 4 phases. In each of them, the French nutritionist suggests eating a specific list of foods. The diet starts with a protein diet and ends with a complete menu, which includes the right ratio of fats, proteins and carbohydrates. By following the Pierre Dukan diet, you can lose weight from 7 to 10 kg. In addition, at each stage, weight loss will occur differently. In today's topic, we propose to consider an approximate Dukan diet menu for each phase.
Description of the Dukan diet menu for the week of the "Attack" stage.
As already noted, the Dukan diet includes 4 phases of weight loss, each of which plays its own role in weight loss and has its own names. For example, the first stage is called "Attack". It is aimed at a significant loss of extra pounds, so it is considered the most strict and strict. This is due to the fact that in the first phase a general weight loss is determined, which in the following stages is only consolidated and maintained.
It is recommended that you strictly comply with all requirements and not deviate from the Dukan diet menu during the "Attack" week. Preference is currently given to protein products and the duration in some 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, then the first phase cannot be observed for more than 5 days. If you are overweight from 20 to 30 kg, the duration of the "Attack" stage will be 5-7 days, and more than 30 kg - from 5 to 10 days. Exceeding the duration of the first phase is strictly prohibited.
The sample Dukan diet menu for the "Attack" stage is planned for a week and includes 3 main meals and snacks. 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 this day 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 omelet, a few pieces of ham, the fat content of which should not exceed 5%, and a hot drink. Lunch on this day may consist of trout with herbs and shrimp. 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 includes eating turkey ham, low-fat cream cheese and a hot drink. And for lunch you can bake chicken breast and muesli. The afternoon snack on this day consists of cheesecake and dinner consists of chicken nuggets with oat bran, as well as eggnog.
Breakfast on day four includes scrambled eggs, a hot drink and low-fat cream cheese. For lunch, it is recommended to cook chicken curry with yogurt. But for a snack, a dietary 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 hot drink. And for lunch, you can steam fish with herbs and eat a portion of low-fat cottage cheese. Crab sticks are good for an afternoon snack and beef steak with peppers for dinner.
Breakfast on the sixth day may consist of an omelet with mint and curry, as well as a hot drink. For lunch, it is good to grill a turkey steak and eat small slices of ham. Diet oatmeal cookies and unsweetened tea are good for a snack, and turkey meatballs for dinner.
The Dukan diet menu for a week on the last day for breakfast includes the preparation of 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 your evening meal 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 a day can look like this:
- breakfast: coffee or tea without sugar, a slice of turkey, small low-fat yogurt, boiled egg.
- lunch: boiled vegetables without added oil, fish, tea or coffee.
- afternoon snack: a slice of ham, chicken breast or salmon.
- dinner: pureed vegetable soup, beef kebab and tea.
The third stage of the diet is called "Consolidation" or "Consolidation". 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 diet menu for a day can look like this:
- breakfast: 200 grams of cottage cheese, one egg, one 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 the usual diet. According to the rules, it should continue throughout the rest of life and be 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 slice of cheese, 200 grams of ham, tea.
- lunch: protein snack, yogurt or cheese.
- dinner: similar to breakfast.