The famous Greek physician and thinker Hippocrates spoke several centuries ago about the importance of good nutrition for human health and longevity. He is the one who has 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, provides the opportunity to control or reduce your weight.
The electrical system is based on 4 phases. In each of them, the French nutritionist suggests consuming a precise list of 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 by 7 to 10 kg. Additionally, 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 step is called "Attack". It is aimed at a significant loss of extra pounds, therefore 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 advisable to strictly adhere to all requirements and not deviate from the Dukan diet menu during the "Attack" week. Preference is currently given to protein products, and the duration can in some cases 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" phase will be 5-7 days, and above 30 kg – 5-10 days. Exceeding the duration of the first phase is strictly prohibited.
The sample menu of the Dukan diet 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. Today's lunch 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 pieces of chicken.
On the second day, for breakfast, it is recommended to eat an omelette, a few pieces of ham whose fat content should not exceed 5% and a hot drink. Lunch this day can consist of trout with herbs and shrimp. For a snack, unsweetened tea or coffee, as well as vanilla and oat bran porridge, are good options. 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 hot drink. And for lunch, you can grill chicken breast and muesli. On this day, the afternoon snack consists of cheesecake and dinner consists of oat bran chicken nuggets, as well as 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, a dietary bran cake with tea or coffee without added sugar will do. For dinner you can prepare salmon soup.
On the fifth day of the Pierre Dukan diet menu, breakfast includes low-fat oat bran yogurt 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 a mint and curry omelette, plus 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 cooked turkey fillet meatballs for dinner.
The Dukan diet menu for a week on the last day of breakfast involves preparing 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 a day's menu might look like this:
- breakfast: coffee or tea without sugar, a slice of turkey, a small low-fat yogurt, a boiled egg;
- lunch: stewed vegetables without adding oil, fish, tea or coffee;
- snack: a slice of ham, chicken breast or salmon;
- dinner: vegetable puree, beef shish kebab and tea.
The third stage of the diet is called "Consolidation" or "Fixation". During this period, foods that the person consumed before losing weight are gradually included in the diet. And Pierre Dukan's diet menu for a 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 diet. According to the rules, it must continue throughout life and be based on a balanced diet, without excess food. Only in this case will the results of the diet be lasting and effective.
At the last stage, the Dukan diet menu for a 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.