The famous ancient Greek physician and thinker Hippocrates spoke many centuries ago about the importance of proper nutrition for human health and longevity. It is to him that 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 just the right diet, which, in addition to all of the above, allows you to control or reduce your weight.
The power system is based on 4 phases. In each of them, the French nutritionist suggests consuming a specific list of foods. The meal begins with a protein diet and ends with a complete menu that includes the right ratio of fats, proteins and carbohydrates. 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 the approximate menu of the Dukan diet for each stage.
Description of the Dukan diet menu for the week of the "attack" stage
As mentioned earlier, the Dukan diet involves going through 4 phases of weight loss, each of which has its own role in weight loss and has its own name. For example, the first stage is called "attack". It is aimed at a significant loss of extra pounds, so 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 is only consolidated and maintained in the subsequent stages.
It is advisable to strictly follow all the requirements and not deviate from the Dukan diet menu during the "attack" week. Preference is given to protein products at this time, and the duration can reach up to 10 days in some cases. It all depends on the initial weight of the human body. For example, if you are overweight up to 20 kg, 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" stage will be 5-7 days, and more than 30 kg - from 5 to 10 days. It is strictly forbidden to exceed the duration of the first stage.
A sample Dukan diet menu for the "attack" phase is planned for a week and includes 3 main meals and a snack. So, for breakfast on the first day, it is recommended to eat coffee with ginger, a small portion of low-fat cottage cheese and 2 pieces of fried chicken breast. Lunch on this day includes Vietnamese beef and low-fat yogurt. As a snack, you can use Dukan pancakes with cinnamon. For dinner, eat tiger prawns with garlic and chicken pieces.
The next day for breakfast it is recommended to eat an omelette, a few pieces of ham, the fat content should not exceed 5% and a warm drink. Lunch on this day may consist of trout with greens and shrimps. Tea or coffee without sugar, as well as vanilla porridge with oat bran are good options. Dinner includes boiled eggs with dukan mayonnaise.
The 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 fry chicken breast and muesli. Lunch on this day consists of cheesecake, and dinner is chicken nuggets in oat bran, as well as scrambled eggs.
Breakfast on the fourth day includes scrambled eggs, a warm drink and low-fat cream cheese. For lunch, it is recommended to prepare chicken curry with yogurt. But for snacks, diet bran cake, tea or coffee without sugar is good. You can prepare salmon soup for dinner.
Breakfast on the fifth day of the Pierre Dukan diet menu includes yogurt with low-fat oat bran and a warm drink. And for lunch, you can steam fish with herbs and eat a portion of low-fat cottage cheese. Crab sticks are good for lunch and beef steak with chili for dinner.
On the sixth day, breakfast can consist of an omelet with mint and curry, as well as a warm drink. For lunch, it is preferable to eat turkey steak with frying and small pieces of ham. Diet oatmeal cookies and tea without sugar are good for a snack, and stewed turkey fillet for dinner.
The Dukan diet menu for a week on the last day of breakfast includes cooking boiled eggs with meat chips and a warm drink. Lunch includes smoked salmon appetizer and oat bran pancakes. As a snack, it is recommended to drink a cup of tea or coffee without sugar. In the evening, you can eat fried chicken.
A sample menu for the remaining phases of the Dukan Diet
The second stage of the diet is called "cruise". During this period, the protein diet is replaced by 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: stewed vegetables without oil, fish, tea or coffee;
- Afternoon breakfast: a piece of ham, chicken breast or salmon;
- Dinner: vegetable puree soup, beef shish kebab and tea.
The third stage of the diet is called "consolidation" or "fixation". During this period, the food that a person used before losing weight is gradually included in the diet. And the Pierre Dukan diet menu for a day can look like this:
- Breakfast: 200 g of cottage cheese, egg, chicken piece and tea;
- Lunch: stewed vegetables, part of fish, tea or coffee;
- Dinner: vegetable soup and fried meat.
The fourth stage of Pierre Dukan's diet is called "stabilization". During this period, there is a gradual transition to the usual diet. According to the rules, it should last throughout 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 last 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: same as breakfast.