The famous Greek physician and thinker Hippocrates spoke about the importance of proper nutrition for human health and longevity many centuries ago. 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 exactly the right diet, which, in addition to all of the above, provides the opportunity to control or reduce weight.
The power 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 complete menu, which includes the correct ratio of fats, proteins and carbohydrates. By following the Pierre Dukan diet you can lose weight from 7 to 10 kg. Also, at each stage, weight loss will happen differently. In today's topic we propose to consider an approximate menu of the Dukan diet for each phase.
Description of the Dukan diet menu for the week of the "Attack" phase.
As already mentioned, the Dukan diet involves passing through 4 phases of weight loss, each of which plays its own role in weight loss and has its own names. For example, the first phase is called "Attack". It is aimed at significantly losing extra pounds, therefore it is considered the most severe and severe. This is due to the fact that in the first phase there is a general weight loss, which in the subsequent phases is only consolidated and maintained.
It is recommended to strictly comply with all requirements and not to deviate from the menu of the Dukan diet during the "Attack" week. Preference at this time is given to protein products and the duration in some cases can reach up to 10 days. It all depends on a person's starting body weight. For example, if you have up to 20 kg of excess weight, the first phase can not be observed for more than 5 days. If you are 20 to 30 kg overweight, the duration of the "Attack" phase will be 5 to 7 days, and over 30 kg – from 5 to 10 days. It is strictly forbidden to exceed the duration of the first phase.
The sample menu of the Dukan diet for the "Attack" phase is intended 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 small portion of low-fat cottage cheese and 2 pieces of grilled chicken breast. This day'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 pieces.
On the second day, for breakfast, it is recommended to eat an omelette, a few pieces of ham, the fat content of which should not exceed 5%, and a hot drink. Lunch on this day may consist of trout with herbs and shrimp. For a snack, tea or coffee without sugar, as well as vanilla porridge with oat bran, are good options. Dinner includes hard-boiled eggs with Dukan mayonnaise.
An approximate menu for breakfast on the third day of the Dukan diet involves eating turkey ham, low-fat cream cheese and a hot drink. And for lunch you can grill chicken breast and granola. This day's afternoon snack consists of cheesecake and dinner consists of chicken nuggets in oat bran and eggnog.
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 fine. For dinner you can prepare 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 peppers for dinner.
Breakfast on the sixth day may consist of an omelette with mint and curry, as well as a hot drink. For lunch it is advisable to grill a turkey steak and eat small slices of ham. Dietary oatmeal biscuits and sugar-free tea are good for a snack, and stewed turkey fillet meatballs for dinner.
The menu of the Dukan diet for a week on the last day for breakfast involves the preparation of boiled eggs with meat chips and a hot drink. Lunch will include smoked salmon appetizer and oat bran pancakes. As a snack it is recommended to drink a cup of tea or coffee without sugar. During dinner you can enjoy fried 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 the vegetable diet. And the menu for a day might look like this:
- breakfast: coffee or tea without sugar, a slice of turkey, low-fat yogurt, boiled egg;
- lunch: stewed 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 phase of the diet is called "Consolidation" or "Fixation". During this period, there is a gradual inclusion in the diet of those foods that the person consumed before losing weight. And Pierre Dukan's diet menu for one day may look like this:
- breakfast: 200 g of cottage cheese, one egg, a piece of chicken and tea;
- lunch: stewed vegetables, a 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 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: similar to breakfast.