The famous ancient Greek physician and thinker Hippocrates spoke about the importance of proper nutrition for human health and longevity many centuries ago. It is he who owns the famous saying "We are what we eat! "And, surely, for a 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, offers the opportunity to control or reduce your weight.
The energy 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 right ratio of fats, proteins and carbohydrates. By following the Pierre Dukan diet, you can lose 7 to 10 kg. Moreover, 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" phase.
As already mentioned, the Dukan diet includes the passage of 4 stages 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 the significant loss of extra kilograms, therefore it is considered the strictest and strictest. This is due to the fact that in the first phase a general decrease in weight is determined, which in later phases is only consolidated and maintained.
It is recommended that during the "Attack" week you strictly comply with all the requirements and do not deviate from the Dukan diet menu. Preference at this time is given to protein products, and the duration in certain cases can reach up to 10 days. It all depends on the initial body weight of a person. For example, if you have up to 20 kg of excess weight, then the first stage 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 duration of the first phase is strictly prohibited.
The sample menu of the Dukan diet for the "Attack" phase is planned for a week and includes 3 main meals and snacks. So, on the first day for breakfast it is recommended to eat ginger coffee, 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 garlic tiger prawns and chicken nuggets.
On the second day, for breakfast it is recommended to eat an omelette, a few pieces of bacon, the fat content of which should not exceed 5%, and a warm drink. Lunch on this day may consist of trout with herbs and shrimp. For a snack, 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 for breakfast includes eating turkey bacon, low-fat cream cheese and a warm 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 eggs.
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 cook 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 omelette with mint and curry, as well as a warm drink. For lunch it is advisable to grill a turkey steak and eat small slices of bacon. Diet cookies with oatmeal and unsweetened tea are good for a snack, and meatballs with turkey fillet for dinner.
The Dukan diet menu for a week on the last day of breakfast includes the preparation of boiled eggs with meat chips and a warm drink. Lunch will include smoked salmon appetizers 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 phase 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 bacon, chicken breast or salmon;
- dinner: pureed vegetable soup, beef kebab and tea.
The third phase of the diet is called "Consolidation" or "Fixation". During this period, a gradual inclusion in the diet of those foods that the person consumed before losing weight is observed. And Pierre Dukan's diet menu for a day can look like this:
- breakfast: 200 g of cottage cheese, an egg, a piece of chicken and tea;
- lunch: boiled vegetables, a piece of fish, tea or coffee;
- dinner: vegetable soup and grilled meat.
The fourth stage of Pierre Dukan's diet is called "Stabilization". During this period, there is a gradual transition to the usual eating regimen. 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 stable 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 g of ham, tea;
- lunch: protein snack, yogurt or cheese;
- dinner: similar to breakfast.