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 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 take care of the beauty of the body. The Pierre Dukan diet menu is exactly the right diet, which, in addition to the above, gives you the opportunity to control or reduce your weight.
The electrical system is based on 4 phases. The French nutritionist recommends eating a specific list of foods in each. Nutrition begins with a protein diet and ends with a full menu that includes the right ratio of fats, proteins and carbohydrates. By following the Pierre Dukan diet, you can lose 7-10 kg. Moreover, weight loss occurs differently in each stage. In today's topic, we recommend that you consider an approximate Dukan diet menu for each phase.
Description of the Dukan diet menu for the week of the "Attack" phase
As already mentioned, the Dukan diet goes through 4 phases 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 losing significant extra pounds, therefore it can be considered the most strict and strict. This is due to the fact that in the first stage a general weight loss is determined, which only consolidates and remains in the following stages.
It is advisable to strictly adhere to all the requirements and not deviate from the Dukan diet menu during the "Attack" week. At this time, preference is given to protein products, and the duration in some cases can reach 10 days. It all depends on the person's initial weight. For example, ifis up to 20 kg overweight, then the first phase is not observed for more than 5 days. If you are 20-30 kg overweight, the duration of the "attack" phase is 5-7 days, and over 30 kg - 5-10 days. Exceeding the duration of the first stage is strictly prohibited.
The Dukan diet sample menu for the "Attack" phase is designed for one week and includes 3 main meals and snacks. So, for breakfast on the first day, it is recommended to eat ginger coffee, a small portion of low-fat cottage cheese and 2 grilled chicken breasts. On this day, lunch is Vietnamese beef and low-fat yogurtcontains Dukan pancakes with cinnamon for a snack, and for dinner try tiger prawns with garlic and chicken pieces.
For breakfast on the second day, it is recommended to have an omelette, a few pieces of ham, the fat content of which should not exceed 5%, and a warm drink. On this day, lunch may consist of trout with herbs and shrimp. A good choice for a snack is tea or coffee without sugar, as well as porridge made with vanilla oat bran. Dinner includes boiled eggs with Dukan mayonnaise.
The approximate menu for the third day of the Dukan Diet consists of turkey ham, low-fat cream cheese and a warm drink for breakfast. And for lunch, you can grill chicken breast and muesli. The afternoon snack on this day consists of cheesecake, and dinner consists of chicken nuggets in oat bran and eggnog.
Breakfast on day four includes scrambled eggs, a hot drink, and low-fat cream cheese. For lunch, he recommends cooking chicken curry with yogurt. But a dietary bran cake with tea or coffee without added sugar is good for a snack. You can make salmon soup for dinner.
On the fifth day 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 good for an afternoon snack, and beef steak with peppers for dinner.
Breakfast on the sixth day can consist of an omelette with mint and curry and a hot drink. For lunch, it is worth grilling a turkey steak and eating a small slice of ham. Diet oatmeal cookies and tea without sugar are good for a snack, and steamed turkey meatloaf for dinner.
The Dukan diet menu for a week includes preparing a boiled egg with meat chips and a hot drink on the last day of breakfast. Lunch includes a smoked salmon appetizer and oat bran pancakes. It is recommended to drink a cup of tea or coffee without sugar as a snack. You can have fried chicken for dinner.
Sample menu for the remaining stages of the Dukan diet
The second stage of the diet is called "Cruise". In this period, the protein diet alternates with vegetables. And the one-day menu can look like this:
- breakfast: coffee or tea without sugar, a slice of turkey, small low-fat yogurt, boiled egg;
- lunch: steamed vegetables without added 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 stage of the diet is called "consolidation" or "fixation". During this period, the foods that the person consumed before losing weight are gradually introduced into the diet. And Pierre Dukan's diet menu for a day can look like this:
- breakfast: 200 g of cottage cheese, one egg, one piece of chicken and tea;
- lunch: steamed 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, a gradual transition to the usual eating pattern takes place. According to the rules, it must continue for the rest of your life and must be based on a balanced diet, without overeating. Only in this case will the diet be sustainable and effective. result of diet.
In the last stage, the Dukan diet menu for a day can 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.