The famous ancient Greek physician and thinker Hippocrates spoke about the importance of proper nutrition for human health and longevity many centuries ago. It is he who has the famous saying "We are what we eat! "And probably for good reason. After all, a healthy diet not only has a positive 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, gives you the opportunity to control or reduce your weight.
The electrical 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 full menu, which contains the right proportion of fats, proteins and carbohydrates. By following the Pierre Dukan diet, you can lose from 7 to 10 kg. Moreover, at each stage, weight loss will occur differently. In today's topic, we suggest considering the approximate Dukan diet menu for each phase.
Description of the Dukan Diet menu for the week at the "Attack" stage
As mentioned earlier, the Dukan diet involves going through 4 stages of weight loss, each of which has 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 kilos, therefore it is considered the most strict and strict. This is because in the first stage a general weight loss is determined, which in the later stages is only consolidated and maintained.
It is advisable to strictly follow all requirements and not deviate from the Dukan diet menu during the "Attack" week. During this time, protein products are preferred, and the duration can in some cases be up to 10 days. It all depends on the initial body weight of a person. For example, if you have up to 20 kg of excess weight, then the first stage can not be observed for more than 5 days. If you are overweight from 20 to 30 kg, the duration of the "Attack" stage will be 5-7 days and over 30kg - from 5 to 10 days It is strictly forbidden to exceed the duration of the first phase.
A sample Dukan diet menu for the "Attack" stage is scheduled 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. Lunchthis day includes Vietnamese beef and low-fat yogurt. For 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 omelet, a few pieces of ham, whose fat content should not exceed 5%, and a hot drink. Lunch this day can be trout with herbs and shrimp. For a snack, tea or coffee without sugar, as well as vanilla porridge with oat bran, are good choices. Dinner includes boiled eggs with Dukan mayonnaise.
A suggested menu for the third day of the Dukan diet for breakfast includes eating turkey ham, low-fat cream cheese and a hot drink. And for lunch, you can grill chicken breast and muesli. The afternoon snack this day consists of cheesecake and dinner consists of chicken nuggets in oat bran, plus an egg snack.
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 as a snack, a bran cake with tea or coffee without added sugar is good. For dinner, you can make 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 roast beef with peppers for dinner.
Breakfast on the sixth day can be an omelette with mint and curry, as well as a hot drink. For lunch, it is advisable to grill a roast turkey and eat small slices of ham. Diet oatmeal cookies and tea without sugar are good for a snack, and cooked turkey meatballs for dinner.
Dukan diet menu for a week on the last day of breakfast includes preparing boiled eggs with meat chips and a hot drink. For lunch there will be a 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 stages of the Dukan diet
The second stage of the diet is called "Sailing". In this period, protein food alternates with vegetables. And the menu for one day could look like this:
- breakfast: coffee or tea without sugar, turkey slice, low-fat yogurt, boiled egg;
- lunch: boiled vegetables without adding oil, fish, tea or coffee;
- afternoon snack: 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 for one day might look like this:
- breakfast: 200 g of cottage cheese, egg, 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 "stability". During this period, a gradual transition to a normal diet is made. According to the rules, it should continue throughout life and be based on a healthy diet without overeating. Only in this case will there be resultsof the diet sustainable and effective.
At the final stage, the Dukan diet menu for one 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.