The famous ancient Greek physician and thinker Hippocrates spoke about the importance of proper nutrition for human health and longevity many centuries ago. It was he who owned the famous saying "We are what we eat! "And, perhaps, for good reason. After all, a balanced diet not only has a beneficial effect on a person's condition, but also helps take care of the beauty of the body. The Pierre Dukan diet menu is exactly the right diet, which, in addition to all of the above, also gives the opportunity to control or lose your weight.
The electrical system consists of 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, including the correct ratio of fats, proteins and carbohydrates. By following the Pierre Dukan diet, you can lose weight by 7 to 10 kg. Furthermore, at each stage, the weight loss process will take place differently. In today's topic, we propose to consider the approximate Dukan diet menu for each stage.
Description of the Dukan diet menu for the week of the "Attack" phase
As already noted, the Dukan diet involves going through 4 weight loss phases, each of which plays its own role in weight loss and has its own name. For example, the first phase is called "Attack". It is aimed at significantly reducing extra pounds, therefore it is considered the most rigorous and rigorous. This is due to the fact that in the first stage the general weight loss is determined, in the subsequent stages it is only consolidated and maintained.
It is recommended to strictly follow all requirements and not deviate from the Dukan diet menu during the "Attack" week. At this time, priority is given to protein products, and the duration in certain cases can be up to 10 days. It all depends on a person's initial body weight. For example, if you are overweight by 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" phase will be 5-7 days, and over 30 kg - from 5 to 10 days. Exceeding the time of the first period is strictly prohibited.
The sample Dukan diet menu for the "Attack" phase is planned for one week and includes 3 main meals and snacks. So, for breakfast on the first day, eat coffee with ginger, a small portion of low-fat cheese and 2 pieces of grilled chicken breast. Lunch this day includes Vietnamese beef and low-fat yogurt. As a snack, you can have Dukan pancakes with cinnamon. And for dinner, enjoy tiger prawns with garlic and chicken pieces.
On the second day, for breakfast you should eat an omelet, a few pieces of ham, fat content no more than 5% and a warm drink. Lunch this day might include salmon 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.
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 grill chicken breast and muesli. This day's afternoon snack includes cheesecake and dinner includes oat bran chicken nuggets as well as eggnog.
Breakfast on Wednesday includes scrambled eggs, a warm drink, and low-fat cream cheese. For lunch, 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 day five of the Pierre Dukan diet menu, breakfast 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 perfect for an afternoon snack and steak with chili for dinner.
Breakfast on Friday might include 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 unsweetened tea are good for snacks and turkey fillet casserole for dinner.
Dukan diet menu for a week on the last day of breakfast includes preparing boiled eggs with fried meat and potatoes and a warm drink. Lunch will include smoked salmon appetizers and oat bran pancakes. As a snack, drink a cup of tea or coffee without sugar. For 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, a protein-rich diet is interspersed with vegetables. And the menu for one day might look like this:
- breakfast: coffee or tea without sugar, a slice of turkey, small low-fat yogurt, boiled eggs;
- lunch: stewed vegetables without added oil, fish, tea or coffee;
- Afternoon snack: a slice of ham, chicken breast or salmon;
- dinner: pureed vegetable soup, grilled beef kebab and tea.
The third phase of the diet is called "Fortification" or "Fixation". During this phase, the diet will gradually introduce foods that the person consumed before losing weight. And Pierre Dukan's diet menu for a day might be as follows:
- breakfast: 200 g of 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, there is a gradual transition to a regular diet. As a rule, this process must 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 final stage, the Dukan diet menu for one day may be as follows:
- breakfast: yogurt or a slice of cheese, 200 g of ham, tea;
- lunch: protein-rich snack, yogurt or cheese;
- Dinner: similar to breakfast.