The famous Greek physician and thinker Hippocrates spoke about the importance of proper nutrition for human health and longevity many 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 beneficial effect on a person's condition, but also helps to take care of the beauty of your body. The Pierre Dukan diet menu is exactly the right diet, which, in addition to all this, provides the opportunity to control or reduce weight.
The power 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 includes the correct proportion of fats, proteins and carbohydrates. By following Pierre Dukan's diet, you can lose weight by 7 to 10 kg. Furthermore, in each phase, weight loss will occur differently. In today's topic, we propose to consider an approximate menu of the Dukan diet for each phase.
Description of the Dukan diet menu for the week of the "Attack" stage
As already noted, 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 phase is called "Attack". It aims at a significant loss of extra pounds, which is why it is considered the most strict and strict. This is due to the fact that in the first phase a general weight loss is determined, which in subsequent phases is only consolidated and maintained.
It is advisable to strictly comply with all the requirements and not deviate from the Dukan diet menu during the "Attack" week. Preference at this time is given to protein products, and the duration in certain cases can reach 10 days. It all depends on a person's initial body weight. For example, if you are up to 20 kg overweight, the first phase cannot be observed for more than 5 days. If you are overweight by 20 to 30 kg, the duration of the "Attack" phase will be 5 to 7 days, and over 30 kg – from 5 to 10 days. It is expressly prohibited to exceed the duration of the first phase.
The Dukan diet sample menu for the "Attack" phase is scheduled for a week and includes 3 main meals and snacks. So, on the first day of breakfast, it is recommended to have coffee with ginger, a small portion of low-fat cottage cheese and 2 pieces of grilled chicken breast. Lunch on this day includes Vietnamese meat and low-fat yogurt. As 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, the fat content of which should not exceed 5%, and a hot drink. Lunch on this day may consist of trout 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.
An approximate menu for the third day of the Dukan Diet for breakfast involves eating turkey ham, low-fat cream cheese and a hot drink. 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 with oat bran, as well as eggnog.
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 for a snack, a dietary 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 steak and peppers for dinner.
Breakfast on the sixth day may consist of an omelet with mint and curry, as well as a hot drink. For lunch, it is advisable to grill a turkey steak and eat small slices of ham. Diet oatmeal cookies and unsweetened tea 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 the preparation of boiled eggs with meat shavings and a hot drink. Lunch will include a smoked salmon appetizer and oat bran pancakes. As a snack, it is recommended to drink a cup of unsweetened tea or coffee. During dinner you can enjoy fried chicken.
Sample menu for the remaining steps of the Dukan Diet
The second stage of the diet is called "Cruise". During this period, the protein diet alternates with vegetables. And the menu for one day might look like this:
- breakfast: unsweetened coffee or tea, a slice of turkey, small low-fat yogurt, boiled egg;
- lunch: vegetables cooked without adding oil, fish, tea or coffee;
- afternoon snack: a slice of ham, chicken breast or salmon;
- dinner: pureed vegetable soup, meat kebab and tea.
The third step of the diet is called "Consolidation" or "Fixation". During this period, there is a gradual inclusion in the diet of those foods that the person consumed before losing weight. And Pierre Dukan's diet menu for one day may look like this:
- breakfast: 200 g of cottage cheese, one egg, a piece of chicken and tea;
- lunch: cooked vegetables, portion of fish, tea or coffee;
- dinner: vegetable soup and grilled meat.
The fourth step 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 must continue for the rest of your 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 last stage, the Dukan diet menu for a day may 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.