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 owns the famous saying "We are what we eat! "And, perhaps, with 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 his body. The Pierre Ducan diet menu is the perfect diet, which, in addition to all of the above, Provides an opportunity to control or reduce your weight.
The power regime is based on 4 stages. In each of them, French nutritionists suggest consuming a specific list of foods. Nutrition starts with a protein diet and ends with a full menu, which includes fats, The correct ratio of proteins and carbohydrates is included. By following the Pierre Dukan diet, you can lose 7 to 10 kg. Moreover, weight loss will occur in different ways in each phase. In today's topic, wePropose to consider the approximate Dukan diet menu for each stage.
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 phase is called "Attack". It is aimed at significantly reducing extra pounds, therefore it is considered the strictest and strictest. This is due to the fact that in the first phase a general weight loss is determined, which in the subsequent phases can onlyIs consolidated and maintained.
It is advisable to strictly follow all the requirements and not deviate from the Dukan diet menu during the "attack" week. Preference is given to protein products at this time, and in some cases the duration can reach 10 days. It all depends on the initial body weight of a person. For example, if your weight is more than 20 kg, the first stage can be observed for no more than 5 days. If your weight is between 20 to 30 kgup to 50 kg, the duration of the "attack" phase will be 5-7 days, and more than 30 kg - from 5 to 10 days. Exceeding the duration of the first phase is strictly prohibited.
The sample Dukan diet menu for the "Attack" phase is scheduled for a week and includes 3 main meals and snacks. So, breakfast on the first day will consist of ginger coffee, a small portion of low-fat cheese and a can of grilled chicken breast. It is recommended to eat 2 pieces. Lunch on this day consists of Vietnamese beef and low-fat yogurt. As breakfast you can use Dukan pancake with cinnamon. And for dinner, garlicAnd enjoy tiger prawns with chicken pieces.
On the second day, it is advisable to eat for breakfast an omelette, a few pieces of ham, fat content should not exceed 5% and a hot drink. Lunch on this day includes trout with herbs and shrimp. Maybe. For breakfast, unsweetened tea or coffee, as well as vanilla porridge with oat bran, are good choices. Dinner includes boiled eggs with Dukan mayonnaise.
The approximate menu for breakfast on the third day of the Dukan diet includes turkey ham, low-fat cream cheese and a hot drink. And for lunch you can grill chicken breast and muesli. Cheesecakes for afternoon snack on this dayand dinner consists of chicken nuggets in oat bran, as well as scrambled eggs.
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 curd. But for breakfast, tea or coffee without added sugar. Dietary bran cake is good with it. 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 low-fat cheese. You can eat a portion of . Crab sticks for lunch and beef steak with chili for dinner.
Breakfast on day six may include an omelet with mint and curry, as well as a hot drink. For lunch, it is recommended to grill turkey steak and eat small pieces of ham. Diet for breakfastOatmeal cookies and unsweetened tea and stewed turkey fillet meatballs are good for dinner.
Breakfast on the last day of the Dukan diet menu for a week consists of preparing boiled eggs with meat chips and a hot drink. Lunch will include a smoked salmon appetizer and oat bran pancakes. As a snack, have aIt is advisable to have a cup of tea or coffee. You can enjoy fried chicken during the evening meal.
Sample menu for the remaining phases of the Dukan diet
The second phase of the diet is called "Cruise". During this period, the protein diet alternates with vegetables. And the menu of one day may look like this:
- Breakfast: coffee or tea without sugar, a piece of turkey, small amount of low-fat yogurt, boiled egg;
- Lunch: Boiled vegetables, fish, tea or coffee without adding oil;
- Afternoon snack: a slice of ham, chicken breast or salmon;
- Dinner: Pureed vegetable soup, beef kebab and tea.
The third phase of the diet is called "consolidation" or "stabilization. " During this period, the foods that the person consumed before losing weight are gradually introduced into the diet. And Pierre Ducan'sA one-day diet menu may look like this:
- Breakfast: 200 grams of cottage cheese, one egg, a piece of chicken and tea;
- Lunch: steamed vegetables, a portion of fish, tea or coffee;
- Dinner: Vegetable soup and grilled meat.
The fourth phase of the Pierre Ducan diet is called "stabilization". During this period, there is a gradual change in the usual eating habits. According to the rules, this should continue throughout life and is based on a balanced diet without overeating. Must be. Only in this case will the results of the diet be durable and effective.
At the final stage, the Dukan diet menu for one day may look like this:
- Breakfast: yogurt or a slice of cheese, 200 grams of ham, tea;
- Lunch: Protein snack, curd or cheese;
- Dinner: Same as breakfast.