The famous ancient Greek doctor and thinker, Hippocrates, spoke about the importance of proper nutrition for human health and longevity centuries ago. It is he who owns the famous saying "We are what we eat! "And, perhaps, for good reason. After all, a balanced diet not only has a beneficial effect on a person's condition, but also helps maintain the beauty of his body. Pierre Dukan's diet menu is the right diet, which, in addition to all of the above, provides an opportunity to control or reduce your weight.
The electric power system is based on 4 phases. For each of them, French nutritionists recommend consuming a specific list of foods. Nutrition starts with a protein diet and ends with a complete menu, which includes the correct 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 Dukan diet menu for each phase.
Description of the Dukan diet menu for the week of the "Attack" stage.
As already mentioned, 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 stage is called "Attack". It is aimed at significant weight loss, therefore it is considered the strictest and strictest. This is due to the fact that in the first phase a general weight loss is determined, which in the subsequent stages is only consolidated and maintained.
It is recommended 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 their duration in certain cases can reach up to 10 days. It all depends on a person's initial weight. For example, if you are overweight by 20 kg, then the first phase cannot be observed for more than 5 days. If you are 20 to 30 kg overweight, the duration of the "Attack" stage is 5-7 days, and over 30 kg – from 5 to 10 days. It is strictly forbidden to exceed the duration of the first phase.
Dukan's sample diet menu for the "Attack" stage is scheduled 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 little 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 tiger prawns with garlic and chicken strips.
On the second day, for breakfast it is recommended to eat an omelet, several slices of ham whose fat content should not exceed 5%, and a warm drink. Today's lunch might consist of trout with herbs and prawns. 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 warm drink. And for lunch you can bake chicken breast and muesli. The afternoon snack consisted of cheesecake, and dinner consisted of chicken nuggets in oat bran, and eggnog.
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, diet bran cookies with tea or coffee without added sugar are suitable. 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 steam fish with spices and eat a portion of low-fat cottage cheese. Crab sticks are great for an afternoon snack, and beef steak with paprika for dinner.
Breakfast on the sixth day can consist of an omelet with mint and curry, as well as a warm drink. For lunch, it is recommended to grill a turkey steak and eat small slices of ham. Diet oatmeal cookies and tea without sugar are suitable for a snack, and boiled turkey fillet meatballs for dinner.
The Dukan diet menu for the week on the last day of breakfast involves preparing boiled eggs with meat chips and a warm drink. Lunch will include a smoked salmon appetizer and wheat bran pancakes. As a snack, it is recommended to drink a cup of tea or coffee without sugar. At dinner, 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 one day may look like this:
- breakfast: coffee or tea without sugar, a slice of turkey, a small amount of low-fat yogurt, boiled egg;
- lunch: boiled 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 stage of the diet is called "Consolidation" or "Fixation". During this period, foods that a person consumed before losing weight are gradually introduced into the diet. And Pierre Dukan's diet menu for one day might look like this:
- breakfast: 200 g cottage cheese, egg, a 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 Pierre Dukan's diet is called "Stabilization". During this period, there is a gradual transition to a regular diet. According to the rules, this should continue throughout the rest of life and is 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 g ham, tea;
- lunch: protein snack, yogurt or cheese;
- dinner: similar to breakfast.