The famous physician and thinker from Ancient Greece Hippocrates spoke about the importance of proper nutrition for human health and longevity hundreds of years ago. It is with 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 provides, in addition to all the above, the opportunity to control or reduce your weight.
The power system is based on 4 stages. In each of them, the French nutritionist recommends eating a specific list of foods. Nutrition begins 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. Moreover, at each stage, weight loss will occur differently. In today's topic, we recommend considering the approximate Dukan diet menu for each stage.
Description of the Dukan diet menu for the week of the "Attack" phase.
As already mentioned, the Dukan diet involves going through 4 stages of weight loss, each of which has its own role in weight loss and has its own names. For example, the first step is called an "attack". It is aimed at a significant loss of additional pounds, therefore it is considered the most severe and severe. This is due to the fact that a general weight loss is determined in the first stage, which is only consolidated and maintained in the subsequent stages.
It is advisable to strictly adhere to all the requirements and not deviate from the Dukan diet menu during the "Attack" week. At this time priority is 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 step cannot be observed for more than 5 days. If you are overweight from 20 to 30 kg, the duration of the "Attack" phase will be 5-7 days, and over 30 kg - from 5 to 10 days. Exceeding the first stage period is strictly prohibited.
The sample Dukan diet menu for the "Attack" phase is scheduled for a week and includes 3 main meals and snacks. Therefore, 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 on 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 omelette, some 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 shrimps. For snacks, tea or coffee without sugar, as well as vanilla porridge with oat bran, are good options. Dinner includes boiled eggs with Dukan mayonnaise.
An approximate menu for the third day of the Dukan diet is to eat turkey ham, low-fat cream cheese and a hot drink for breakfast. And for lunch you can grill chicken breast and muesli. The afternoon snack on this day is cheesecake, and dinner is chicken nuggets in oatmeal, along with 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 for a snack, diet bran cake is good with tea or coffee without added sugar. 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 eat steamed fish with herbs and some 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 advisable to grill a turkey steak and eat small slices of ham. Diet oatmeal cookies and tea without sugar are good for a snack, and stewed turkey fillet meatballs for dinner.
The Dukan diet menu for a week on the last day for breakfast consists of preparing boiled eggs with meat chips and a hot drink. Appetizer lunch will include smoked salmon 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.
A sample menu for the remaining phases of the Dukan diet
The second phase of the diet is called "Cruise". During this period, the protein diet changes with vegetables. And the menu for one day might look like this:
- breakfast: coffee or tea without sugar, slice of turkey, low-fat yogurt, boiled egg;
- lunch: stewed vegetables without adding oil, fish, tea or coffee;
- afternoon snack: a slice of ham, chicken breast or salmon;
- dinner: pureed vegetable soup, beef shish kebab and tea.
The third phase of the diet is called "Consolidation" or "Setting". During this period, there is a gradual inclusion in the diet of those foods that the person ate before losing weight. And the Pierre Dukan diet menu for one day might 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, there is a gradual transition to the usual eating regimen. 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 final stage, the Dukan diet menu for one day might look like this:
- breakfast: yogurt or a slice of cheese, 200 g of ham, tea;
- lunch: protein snack, yogurt or cheese;
- dinner: like breakfast.