The famous ancient Greek physician and philosopher Hippocrates talked about the importance of proper nutrition for human health and longevity centuries ago. 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 positive effect on a person's condition, but also helps to take care of the beauty of his body. Pierre Dukan diet menu is exactly the right diet that provides all of the above plus the opportunity to control or reduce your weight.
The power system is based on 4 phases. In each, the French nutritionist recommends consuming a specific list of foods. Nutrition begins with a protein diet and ends with a full menu with the right ratio of fats, proteins and carbohydrates. You can lose between 7 and 10 kg by following the Pierre Dukan diet. Moreover, weight loss will occur differently at each stage. In our today's topic, we propose to consider an approximate Dukan diet menu for each stage.
Description of the Dukan diet menu for the week of the "Attack" phase
As mentioned earlier, 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 significant loss of excess weight, therefore it is considered the most solid and strict. This is because in the first stage an overall weight loss is determined, in the subsequent stages this is only consolidated and maintained.
During the "Attack" week, it is recommended to strictly comply with all the requirements and not deviate from the Dukan diet menu. Protein products are currently preferred and in some cases the period can be up to 10 days. It all depends on a person's initial body weight. For example, if you are overweight by up to 20 kg, the first stage can be observed for no more than 5 days. If you are overweight from 20 to 30 kg, the duration of the "Attack" phase will be 5-7 days, if over 30 kg - 5 to 10 days. It is strictly forbidden to exceed the duration of the first stage.
The sample Dukan diet menu for the "Attack" phase is planned for one week and consists of 3 main meals and snacks. Therefore, on the first day of breakfast, it is recommended to consume ginger coffee, low-fat cottage cheese and 2 pieces of grilled chicken breast. This day's lunch includes Vietnamese beef and low-fat yogurt. You can use cinnamon Dukan pancakes as a snack. For dinner, enjoy tiger shrimp with garlic and chicken pieces.
On the second day, it is recommended to consume an omelet, a few pieces of ham, the fat content of which should not exceed 5%, and a hot drink for breakfast. Lunch this day may consist of herbed trout and shrimp. As a snack, unsweetened tea or coffee as well as oat bran vanilla porridge are good options. Dinner includes boiled eggs with Dukan mayonnaise.
The approximate menu for breakfast on the third day of the Dukan Diet includes eating turkey ham, low-fat cream cheese, and a hot beverage. You can eat grilled chicken breast and muesli for lunch. This day's afternoon snack consists of cheesecake, and dinner consists of oat bran chicken pieces and eggnog.
Breakfast on the fourth day includes scrambled eggs, hot drink and low-fat cream cheese. It is recommended to cook chicken curry with yoghurt for lunch. But as a snack, diet bran cake with tea or coffee without added sugar is good. You can make salmon soup for dinner.
On the fifth day of the Pierre Dukan diet menu, breakfast includes low-fat oat bran yoghurt and a hot drink. For lunch, you can cook fish with herbs and eat a piece of low-fat cottage cheese. Crab sticks are perfect for an afternoon snack, and beef steak with pepper is perfect for dinner.
Breakfast on the sixth day may consist of a mint and curry omelet along with a hot drink. It is recommended to grill a turkey steak and eat small slices of ham for lunch. Diet oatmeal cookies and unsweetened tea are good as a snack, and boiled turkey fillet meatballs are good for dinner.
The Dukan diet menu for a week on the last day of breakfast includes preparing a boiled egg with meat chips and a hot drink. Lunch will include smoked salmon appetizers and oat bran pancakes. It is recommended to drink a cup of tea or coffee without sugar as a snack. You can enjoy fried chicken for your dinner.
Sample menu for the remaining stages of the Dukan Diet
The second phase of the diet is called "Cruise". During this period, the protein diet alternates with vegetables. And a day's menu might look like this:
- breakfast: unsweetened coffee or tea, a slice of turkey, small low-fat yoghurt, boiled egg;
- lunch: boiled 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, the foods that the person consumed before losing weight are gradually included in the diet. Pierre Dukan's one-day diet menu may look like this:
- breakfast: 200 g of cottage cheese, one egg, a piece of chicken and tea;
- lunch: boiled 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 normal nutrition regime. According to the rules, it should continue for the rest of life and a balanced diet should be taken as a basis without overeating. Only in this case the results of the diet will be sustainable and effective.
At the final stage, a one-day Dukan diet menu may look like this:
- breakfast: yoghurt or a slice of cheese, 200 g of ham, tea;
- lunch: protein snack, yogurt or cheese;
- dinner: similar to breakfast.