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 owner of 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 focus on the beauty of his body. The Pierre Dukan diet menu, in addition to all of the above, is exactly the right diet that allows you 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 full menu that contains the correct ratio of fats, proteins and carbohydrates. By following the Pierre Dukan diet, you can lose 7-10 kg. Moreover, weight loss will occur differently at each stage. In today's topic, we suggest considering the approximate Dukan diet menu for each stage.
Description of the Dukan diet menu for the week of the "Attack" phase
As already mentioned, the Dukan diet involves going through 4 stages of weight loss, each of which plays its own role in losing weight and has its own name. For example, the first stage is called "Attack". It is aimed at significant loss of extra pounds, so it is considered the toughest and toughest. This is due to the determination of total weight loss in the first stage, which is only consolidated and maintained in the later stages.
During the "attack" week, it is recommended to strictly follow all the requirements and not deviate from the Dukan diet menu. At this time, protein products are preferred, and in certain cases, the duration can reach 10 days. It all depends on the initial body weight of the person. For example, if there is an excess weight of up to 20 kg, then the first stage cannot be observed for more than 5 days. If there is excess weight between 20 and 30 kg, the duration of the "Attack" phase will be 5-7 days, and more than 30 kg will be between 5 and 10 days. Exceeding the first stage is strictly prohibited.
A sample Dukan diet menu for the "Attack" phase is designed for one week and includes 3 main meals and a snack. So, for breakfast on the first day, it is recommended to eat ginger coffee, low-fat cottage cheese and 2 pieces of grilled chicken breast. Lunch today includes Vietnamese beef and low-fat yogurt. You can use Dukan pancakes with cinnamon as a snack. And for dinner, enjoy tiger prawns with garlic and chicken pieces.
For breakfast on the second day, it is recommended to eat an omelet, a few pieces of ham, the fat content should not exceed 5% and a warm drink. Lunch today may consist of trout with herbs and shrimp. For a snack, unsweetened tea or coffee, 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 consists of eating turkey ham, low-fat cream cheese and a hot drink. For lunch, you can grill chicken breast and muesli. This afternoon snack is cheesecake, and dinner is chicken nuggets on oatmeal, as well as scrambled eggs.
Breakfast on the fourth day includes an omelette, hot drink and low-fat cream cheese. It is recommended to cook chicken curry with yogurt for dinner. But for a snack, a diet bran cake with tea or coffee without added sugar is good. You can make salmon soup for dinner.
On the fifth day of the Pierre Dukan diet menu, breakfast includes low-fat oat bran yogurt and a hot drink. For dinner, you can steam fish with greens and eat a portion of low-fat cottage cheese. Crab sticks are good for an afternoon snack and peppered beef steak for lunch.
Breakfast on the sixth day may consist of an omelette with mint and curry, as well as a hot drink. For dinner, it is recommended to grill a turkey steak and eat a small slice of ham. Diet oatmeal cookies and unsweetened tea are good for a snack, and baked turkey meatballs are good for dinner.
On the last day of breakfast, the Dukan diet menu for a week consists of preparing boiled eggs with meat chips and a hot drink. Lunch includes a smoked salmon appetizer and oatmeal pancakes. It is recommended to drink a cup of tea or coffee without sugar as a snack. You can enjoy fried chicken during your dinner.
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 is replaced by vegetables. And a daily menu might look like this:
- breakfast: unsweetened coffee or tea, a slice of turkey, small low-fat yogurt, boiled egg;
- lunch: cooked vegetables without adding oil, fish, tea or coffee;
- afternoon snack: a slice of ham, chicken breast or salmon;
- dinner: vegetable puree soup, beef shish kebab and tea.
The third phase of the diet is called "Consolidation" or "Fixation". During this period, there is a gradual introduction into the diet of the foods that the person consumed before losing weight. Pierre Dukan's one-day diet menu may look like this:
- breakfast: 200 g of cottage cheese, one egg, one piece of chicken and tea;
- lunch: cooked 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 a regular diet. According to the rules, it should last throughout life and be based on a balanced diet without overeating. Only in this case, the results of the diet will be lasting and effective.
At the final stage, a one-day Dukan diet menu may look like this:
- breakfast: yogurt or a slice of cheese, 200 g of ham, tea;
- lunch: protein snack, yogurt or cheese;
- lunch: similar to breakfast.