The famous ancient Greek physician and thinker Hippocrates spoke many centuries ago about the importance of proper nutrition for human health and longevity. 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, which, in addition to all of the above, offers the possibility of controlling or reducing body weight.
The electric power system is based on 4 phases. In each of them, the French nutritionist suggests consuming a specific list of foods. The diet begins with a protein diet and ends with a full menu that includes the correct ratio of fats, proteins and carbohydrates. By following the Pierre Dukan diet, you can lose 7 to 10 kg. Moreover, in each phase, weight loss will occur differently. In today's topic, we propose to consider an 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 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 excess weight, 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 is only consolidated and maintained in the following phases.
It is recommended to strictly follow all requirements and not deviate from the Dukan diet menu during the "Attack" week. Preference is given to protein products at this moment, and the duration in certain cases can reach up to 10 days. It all depends on the initial body weight of the person. For example, if you have up to 20 kg of excess weight, 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" phase will be 5-7 days, and over 30 kg - from 5 to 10 days. Exceeding the duration of the first phase is strictly prohibited.
A sample Dukan diet menu for the "Attack" phase is provided for a week and includes 3 main meals and a snack. Therefore, for breakfast on the first day, it is recommended to eat coffee with ginger, a small portion of low-fat fresh cheese and 2 pieces of grilled chicken breast. Lunch this day includes Vietnamese beef and low-fat yogurt. You can use Dukan pancakes with cinnamon as a snack. And 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 whose fat content should not exceed 5% and a warm drink. Lunch on this day can consist of trout with herbs and shrimp. For a snack, a good choice is tea or coffee without sugar, as well as vanilla porridge with oat bran. Dinner includes boiled eggs with Dukan mayonnaise.
The tentative menu for the third day of the Dukan diet for breakfast includes 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 the dinner consists of chicken nuggets in oat bran, as well as eggs.
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 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 paprika for dinner.
Breakfast on the sixth day can consist of an omelette with mint and curry, as well as a hot drink. For lunch, it is preferable to roast a turkey steak and eat small slices of ham. Diet oat cookies and sugar-free tea are good for a snack, and turkey meatballs for dinner.
The Dukan diet for a week on the last day for 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 the evening meal, you can enjoy roasted chicken.
Sample menu for the remaining phases of the Dukan diet
The second phase of the diet is called "Cruise". During this period, the protein diet alternates with vegetables. And a menu for one day could look like this:
- breakfast: coffee or tea without sugar, slice of turkey, low-fat yogurt, boiled egg;
- lunch: stewed vegetables without adding oil, fish, tea or coffee;
- afternoon snack: a piece of ham, chicken breast or salmon;
- dinner: pureed vegetable soup, beef shish kebab and tea.
The third phase of the diet is called "consolidation" or "fixation". During this period, the foods that the person consumed before losing weight are gradually included in the diet. And Pierre Dukan's diet menu for one day could look like this:
- breakfast: 200 g of fresh cheese, egg, piece of chicken and tea;
- lunch: stewed vegetables, portion of fish, tea or coffee;
- dinner: vegetable soup and grilled meat.
The fourth phase of the Pierre Dukan diet is called "Stabilization". During this period, a gradual transition to the usual diet occurs. According to the rules, it should continue for the rest of your life and be based on a balanced diet without overeating. Only in this case will the resultsdiet be sustainable and efficient.
In the last stage, Dukan diet for me in a day can look like this:
- breakfast: yogurt or a piece of cheese, 200 g of ham, tea;
- lunch: protein snack, yogurt or cheese;
- dinner: similar to breakfast.