Hippocrates, the famous ancient Greek physician and thinker, spoke many centuries ago about the importance of proper nutrition for human health and longevity. "We are what we eat! "He is the owner of the famous saying. And probably for good reason. After all, a balanced diet not only has a good effect on a person's condition, but also helps to take care of the beauty of his body. The Pierre Dukan Diet Menu is the exact right diet that, in addition to all of the above, allows you to control or reduce your weight.
The energy system is based on 4 phases. In each of them, a French nutritionist recommends using a specific list of foods. Nutrition begins with a protein diet and ends with a complete menu that includes the right ratio of fats, proteins and carbohydrates. By following the Pierre Dukan diet, you can lose 7 to 10 kilograms. In addition, each stage of weight loss is different. In today's topic, we offer a review of the approximate Dukan diet menu for each phase.
Description of the Dukan diet menu for the week of the "Attack" stage
As mentioned, the Dukan diet includes 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 loss of extra pounds, so it is considered very hard and tough. This is the general weight loss that is determined in the first stage, which is consolidated and maintained only in the later stages.
During the "Attack" week, it is recommended to strictly follow all the requirements and deviate from the Dukan diet menu. In this case, preference is given to protein products, and the duration can reach up to 10 days in certain cases. It all depends on the person's initial body weight. For example, if you are 20 kg overweight, then the first phase should not be observed for more than 5 days. If you are overweight from 20 to 30 kg, the duration of the "Attack" stage is 5-7 days, and if you are over 30 kg - from 5 to 10 days. Exceeding the first stage is strictly prohibited.
A sample Dukan diet menu is planned for a week in the "Attack" phase and includes 3 main meals and snacks. So breakfast on the first day is coffee with ginger, a small piece of low-fat cottage cheese and 2 grilled chicken breasts. Lunch on this day 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 pieces.
For breakfast on the second day, it is recommended to eat an omelette, a few slices of ham, the fat content should not exceed 5%, and a warm drink. Lunch on this day can be trout with herbs and shrimp. For breakfast, unsweetened tea or coffee, as well as vanilla porridge with oat bran, are good options. Dinner includes scrambled eggs with Dukan mayonnaise.
For breakfast, the approximate menu for the third day of the Dukan diet includes turkey ham, low-fat cream cheese and a warm drink. And for lunch, you can grill chicken breast and muesli. On this day, the afternoon snack consists of cheesecake, and dinner is oat bran chicken and eggs.
Breakfast on the fourth day includes eggs, a warm drink, and low-fat cream cheese. Chicken curry with yogurt is recommended for lunch. But for a snack, diet bran cake with unsweetened tea or coffee is good. You can make 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 piece of low-fat cottage cheese. Crab sticks are good for lunch, and beef steak with chili is good for dinner.
Breakfast on the sixth day may consist of an omelette with mint and curry, as well as a warm drink. For lunch, grill a turkey steak and eat small slices of ham. Diet oatmeal cookies and sugar-free tea are good for a snack, and for dinner, baked turkey cutlets.
On the last day of breakfast, the Dukan diet menu for a week includes preparing a boiled egg with meat chips and a warm drink. Lunch includes smoked salmon appetizers and oatmeal pancakes. A cup of tea or coffee without sugar is recommended as a snack. For 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 vegetables. And a day's menu can be like this:
- breakfast: coffee or tea without sugar, a piece of turkey, small yogurt without fat, boiled egg;
- lunch: cooked vegetables without oil, fish, tea or coffee;
- afternoon snack: a piece of ham, chicken breast or salmon;
- dinner: vegetable puree soup, beef kebab and tea.
The third stage of the diet is called "consolidation" or "fortification". During this period, gradually introduce into the diet those foods that consume until the person loses weight. And Pierre Dukan's one-day diet menu may look like this:
- breakfast: 200 g of cottage cheese, eggs, chicken and tea;
- lunch: boiled vegetables, a piece 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, a gradual transition to a normal diet is observed. According to the rules, it should be based on a balanced diet and not overeating. Only in this case, the results of the diet will be stable and effective.
At the final stage, the Dukan diet menu for one day may look like this:
- breakfast: yogurt or a piece of cheese, 200 g of ham, tea;
- lunch: protein snack, yogurt or cheese;
- Dinner: same as breakfast.