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 with 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. Pierre Dukan's diet menu is exactly the right diet that, in addition to everything listed above, makes it possible to control or reduce your weight.
The energy system is based on 4 phases. In each of them, the French nutritionist suggests consuming a certain list of foods. Nutrition begins with a protein diet and ends with a full menu that includes the correct ratio of fats, proteins and carbohydrates. Following the Pierre Dukan diet, you can lose 7 to 10 kg. In addition, at each stage, weight loss will occur in a different way. In today's topic, we propose to look at the approximate menu of the Dukan diet for each phase.
Description of the menu of the Dukan diet 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 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, which is why it is considered the strictest and strictest. This is due to the fact that in the first phase a total weight loss is determined, which inthe next stages only consolidate and support.
It is recommended to strictly follow all the requirements and not deviate from the Dukan diet menu during the "Attack" week. Preference at this time is given to protein products, and the duration in some cases can reach 10 days. It all dependsfrom the initial body weight of a person. For example, if you have up to 20 kg of excess weight, then the first phase cannot be observed for more than 5 days. With an excess weight of 20 to 30 kg, the duration of the "Attack" stage will be 5-7 days, and over 30 kg – from 5 to 10 days. Exceeding the duration of the first phase is strictly prohibited.
Dukan's sample 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 that day includes Vietnamese beef and low-fat yogurt. For a snack, you can use Dukan pancakes with cinnamon. For dinner, enjoy tiger shrimp with garlic and pieces of chicken.
On the second day, for breakfast, it is recommended to eat an omelette, a few pieces of ham, 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 light breakfast, a good option is tea or coffee without sugar, as well as vanilla porridge with oat bran. 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 in oat bran 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 prepare 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 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 omelette with mint and curry, as well as a hot drink. For lunch, it is recommended to roast a turkey steak and eat small slices of ham. Diet cookies with oatmeal and sugar-free tea are suitable for a light breakfast, and meatballs from stewed turkey fillet - for dinner.
Dukan's diet menu for a week on the last day for breakfast includes cooking 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.
A 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 a vegetable one. And the menu for one day may look like this:
- breakfast: coffee or tea without sugar, a piece 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 kebab 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 diet menu for a day can 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 Pierre Dukan's diet is called "Stabilization". During this period, a gradual transition to the usual diet is carried out. According to the rules, it should last for the rest of life and be based on a balanced diet without overeating. Only in this casethe 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 g of ham, tea;
- lunch: protein breakfast, yogurt or cheese;
- dinner: similar to breakfast.