The famous ancient Greek physician and thinker Hippocrates spoke many centuries ago about the importance of proper nutrition for human health and longevity. He has the famous saying "We are what we eat! ""And probably for good reason. Because a balanced diet not only has a positive effect on a person's condition, but also helps maintain the beauty of his body. Pierre Dukan's diet menu is just the right diet, in addition to allwhich offers the opportunity to control or reduce your weight.
The 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 complete menu that includes the correct ratio of fats, proteins and carbohydrates. The Pierre Dukan diet allows you to lose 7 to 10 kg. In addition, weight loss progresses differently in each phase. In today's topic, we propose to 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 involves going 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 stage is called "Attack". It is aimed at a significant loss of extra pounds and is therefore considered the most severe and rigorous. This is because in the first phase a general weight loss is noted, which only increases in the following phasesstrengthens and maintains.
It is advisable to strictly adhere to all requirements during the "Attack" week and not to deviate from the Dukan diet menu. At this time, preference is given to protein products, and the duration in certain cases can be up to 10 days. It all depends on the initial body weight of oneperson. For example, if you are up to 20 kg overweight, the first phase cannot be observed for longer than 5 days. If you are 20 to 30 kg overweight, the duration of the "attack" phase is 5 to 7 days, and if you are overweightover 30 kg 5 to 10 days. Exceeding the duration of the first phase is strictly prohibited.
The sample Dukan diet menu for the "Attack" phase is planned for a week and includes 3 main meals and snacks. Therefore, on the first day of breakfast it is recommended to consume coffee with ginger, a small portion of low-fat cottage cheese and 2 pieces of grilled chicken breast. Lunch on 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, it is advisable to have an omelet, a few pieces of ham, the fat content of which should not exceed 5%, and a warm drink for breakfast. Lunch on this day can consist of trout with herbs and shrimp. Tea or coffee without sugar and vanilla porridge with oat bran are suitable as a snack. Dinner includes boiled eggs with Dukan mayonnaise.
An approximate meal plan for the third day of the Dukan diet for breakfast consists of eating turkey bacon, low-fat cream cheese and a warm drink. And for lunch we have grilled chicken breast and muesli. The afternoon snack that day consists of cheesecake and dinner consists of chicken nuggets in oat bran and eggnog.
Breakfast on day four includes scrambled eggs, a warm drink, and low-fat cream cheese. For lunch, it is recommended to cook chicken curry with yogurt. But a dietary bran cake with tea or coffee without added sugar is also suitable as a snack. 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 warm drink. And for lunch you can steam fish with herbs and eat a portion of low-fat cottage cheese. Crab sticks are good as an afternoon snack, and beef steak with peppers are good for dinner.
Breakfast on the sixth day can consist of an omelet with mint and curry and a warm drink. For lunch, it is recommended to grill a turkey steak and eat small slices of ham. Diet oatmeal cookies and tea without sugar are good for a snack, and stewed turkey fillet meatballs for dinner.
The Dukan diet menu for a week on the last day of breakfast involves preparing boiled eggs with meat chips and a warm drink. Lunch includes a starter of smoked salmon and oat bran pancakes. As a snack, we recommend drinking 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 stage of the diet is called "Cruise". During this period, the protein diet alternates with vegetables. And this is what the menu for a day might look like:
- Breakfast: coffee or tea without sugar, a slice of turkey, low-fat small yogurt, boiled egg;
- Lunch: stewed vegetables without added oil, fish, tea or coffee;
- Afternoon snack: a slice of ham, chicken breast or salmon;
- Dinner: pureed vegetable soup, beef skewers 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 might look like this:
- Breakfast: 200 g of cottage cheese, an 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 stage of the Pierre Dukan diet is called "Stabilization". During this period, there is a gradual transition to the usual diet. According to the rules, it should last throughout life and be based on a balanced diet without overeating. Only in this case are theResults of the diet are sustainable and effective.
In the final step, the Dukan diet menu for a day might 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.