Omelet with smoked salmon

Omelette: dietary dish or not?

Egg whites contain virtually no fat and no carbohydrates. They are great for those losing weight. But the number of yolks will have to be reduced.

If the diet is normal, it is permissible to eat 1 meal per day, with a strict diet - 1-2 per week. Nutritionists classify the dish as dietary for other reasons:

• quickly satisfy hunger for a long time;
• stimulation of metabolism;
• high concentration of vitamins.

Calorie content of eggs and dishes based on them

During weight loss, it is recommended to consume the product boiled. It retains a maximum of useful substances and reduces the risk of becoming infected with salmonella.

The calorie content of one medium boiled chicken egg is about 70 kcal. It's better to take homemade ones. The product will be noticeably different from that obtained at a poultry farm. It contains more vitamins and amino acids.

When developing a diet, nutritionists look at the following values:

Table No. 1

Despite all their positive qualities, eggs are a strong food allergen.

French omelette with cottage cheese

An incredibly simple recipe that will delight gourmets. An omelet is perfect for breakfast on the Dukan diet for Attack.

Ingredients:

• 2 eggs;
• ½ cup low-fat cottage cheese;
• greenery;
• salt;
• ground red hot pepper;
• cinnamon.

Preparation:

1. Beat the eggs washed under running water into a bowl. Salt and whisk.
2. Pass the cottage cheese through a sieve.
3. Combine beaten eggs with cottage cheese. Add finely chopped herbs, cinnamon and pepper. Mix.
4. Heat a non-stick frying pan. Pour the resulting mixture and fry until crusty on the bottom.
5. Turn over and cook to the same crust on the other side. Season with a little mustard sauce and fold in half.
6. Sprinkle the finished omelette with cinnamon for decoration.

How to cook a diet omelet

Proponents of proper nutrition (PN) can diversify their menu. Omelet is a great solution. But in order for it to bring maximum benefits, it must be prepared correctly - only low-calorie components must be included in the composition: non-starchy vegetables (zucchini, bell pepper, tomato, onion), lean meat, milk. When preparing, you should not grease the pan; as an alternative, use cookware with a non-stick coating.

You need to give up salt or significantly reduce its amount. Additives in the form of sausages, store-bought sauces, and other fatty products are prohibited.

Since protein contains a minimum of calories, it becomes the basis for preparing a diet omelet. There are many recipes. They help make your diet more varied and at the same time speed up the breakdown of fats.

Recommendations to help prepare a low-calorie dish:

• minimum olive oil - better without it;
• only sea salt or none;
• combination with fresh herbs and vegetables.

Diet of Pierre Dukan, stage 1: “Attack” - menu table for every day

In 1975, a young doctor, Pierre Dukan, met a patient with the problem of obesity. Pierre did not yet know that soon the solution to this problem would become the work of his whole life. He simply developed a new principle of diet that effectively helped the patient.

And he continued to help the suffering, like any specialist who once took the Hippocratic oath. Dukan gained fame after publishing a book with the intriguing title “I Can’t Lose Weight.” It published the principles and recipes of the Dukan diet: for the attack stage, alternation and others.

The publication sold ten million copies around the world.

Since then, in all civilized countries, the scourge of which is obesity, Dukan has been praised as a god. There are entire communities where girls and women aged on the Dukan diet communicate mentally, provide support and call each other “darlings”. To enter this world, you need to study in detail the principles of nutrition according to Dukan.

Basic principles of the Pierre Dukan diet

At first glance, the essence of the diet is quite simple. There are 4 stages during which you need to include clearly defined foods in your diet. The names of the phases reflect the basic processes that occur with the weight of those losing weight.

The first phase – “Attack” – is sometimes called the acute weight loss phase. During this wonderful period, future graceful fallow deer lose from 2 to 6 kg in a period of 2 to 7 days. The basis of the diet is proteins and nothing else. Previously, for the Attack stage of the Dukan diet, products were strictly regulated, there were 72 of them, but now the list has been expanded with the blessing of “Papa Pierre” himself.

In the second phase - “Alternation”, 28 types of vegetables are added to the proteins. The duration of the alternation directly depends on the weight of the person who wants to get rid of extra pounds. You can calculate the phase by typing the combination “Dukan diet calculator” into the search bar of your browser.

The third phase, “Consolidation” , involves eating carbohydrates and rare fasting days. Weight is lost by 0.4-05.kg per week.

In the fourth phase, "Stabilization", ladies and gentlemen can live their entire lives without getting better.

Dukan diet, “Attack” – what can you eat?

“Attack” can be the most delicious stage of the Dukan diet if you love meat and cottage cheese dishes, eggs, fish and seafood.

The list of 72 products looks delicious.

Dukan diet attack, allowed foods - table

You can drink herbal teas, teas and coffee in reasonable quantities; use balsamic vinegar and soy sauce, as well as vegetable oil for dressings.

Spices and onions, sugar-free tomato paste, sweeteners (except sorbitol and glucose with fructose), and crab sticks are acceptable.

And more good news for active exercise enthusiasts - protein shakes are now also on the list! Just be sure to be low-carb, nothing else.

An important point: the list of permitted products of the Dukan diet, the Attack stage, is not everything. Bran must certainly be included in the diet of the “protein” food phase. The simplest, crumbly, one and a half tablespoons with a heap. Otherwise, you are guaranteed to have problems in the small room “with the white throne”.

Recommendation

When bran intolerance is complete, take dry ground buckwheat in the same portion.

When it comes to invigorating liquids, always choose water. It should be consumed in a volume of at least 2 liters per day.

Dukan diet recipes for the “Attack” phase

Recipes from possible combinations of products are shared in certain groups on social networks. But you yourself can bring something of your own to the “Attack”, since the products for the attack phase of the Dukan diet allow this

Omelette with fillings

Again, the favorite dish of housewives, which can be made so varied in the attack phase that even the slightest disgust for it will not arise. The classic preparation scheme is to beat the eggs, pour in skim milk, shake again, add spices and you’re done.

As for fillers, they can be like this:

• bird,
• beef,
• rabbit,
• fish,
• cheese,
• greenery.

Moreover, the omelette can be rolled into a roll and meat pate placed inside.

Dukan soup

Most often, weekly recipes for the Attack on the Dukan Diet include soup-chowder. It is unusual because it is a “middle and half” between lean broth and stew. Simply put, we cook the meat, crush it, pour the beaten egg into the finished broth in a stream and season with herbs. All!

Cheesecakes according to Dukan

Mix low-fat cottage cheese in the amount of one pack with two eggs, two tablespoons of oat bran, a coffee spoon of sweetener, and a couple of grains of vanillin from the tip of a knife. Fry or bake with a drop of vegetable oil in a non-stick pan. Or using the steam method. A strawberry protein shake works great as a topping before serving.

Du pastrami

To prepare a wonderful dish, which not every collection of recipes for the Dukan diet at the Attack stage offers, you will need lean beef tenderloin or turkey fillet. The last option is chicken.

Place the raw materials in a saline solution (a tablespoon per glass of water), place them on the refrigerator shelf, and wait overnight. After preparing the coating - 2 tablespoons of small paprika, any spices for chicken without sugar, mix with olive oil.

Remove the meat from the saline solution, dry it, coat it and bake with garlic inside.

Crab rolls

For permanent seaweed, take “unwound” crab sticks. Fillings: cheese, fish, a little herbs. Roll into rolls and cut into “rolls”. Eat with ginger, soy sauce diluted with water.

Meat soufflé

You know the types of meat according to Dukan. Take your favorite type - about half a kilo, a small onion, 150 ml of skim milk, an egg, spices. Grind the meat into minced meat, add the yolk and milk to it, plus spices. Beat the egg white until fluffy and add later. Then place in the pan and in the oven for 40 minutes.

Liver pancakes

Poultry liver - half a kilo, 35 grams of bran, a couple of eggs, a third of a glass of 0% milk, spices. Pour milk into the bran and wait until it swells. Blender the liver with eggs into a paste. Throw in the spices and combine with the milk-bran mixture. Fry with pancakes.

Dulepeshka

A wonderful culinary delight in all respects, consisting only of products for the Attack phase of the Dukan diet. Three largest heaped spoons of bran, an egg, a spoonful of low-fat yogurt, a little salt, you can add garlic powder or a crushed slice of hot vegetable. Mix everything, fry the mixture like a pancake in a Teflon frying pan.

Lifehack

As for recipe tricks, you can make baked goods from a protein shake and bran. For sweetness, the sports sweetener “Fitparad” is excellent.

Mayonnaise according to Dukan

Useful for all stages, since store-bought is prohibited. Take 6 fresh quail eggs, a spoonful of balsamic vinegar, a spoonful of mustard, a little more than a couple of tablespoons of olive oil, beat vigorously and for a long time. Ready.

We list other simple dishes whose recipes are easy to find online.

Attack Phase:

• Jellied meat - chicken, beef
• Dukan cheese
• Salted fish in tea brine
• Dukan cottage cheese casserole
• Canned tuna pate with cottage cheese
• Mimosa salad"
• Baked fish
• Stewed liver
• Chicken roll
• Chicken soup with chopped omelette
• Scrambled eggs
• Stuffed eggs

Dukan diet, “Attack” phase – menu for every day of the week

To give you an idea of ​​what to eat at this stage of an excellent diet, we present to you a 7-day menu for the Dukan Diet Attack. With all meals.

Monday

Breakfast: cottage cheese Lunch: chicken breast - cutlets or baked Snack: yogurt 0% Dinner: Mimosa salad

Second dinner: curd mousse

Tuesday

Breakfast: omelet with greens Lunch: chicken Dukan soup, plus bran cake Snack: cottage cheese with sweetener Dinner: shrimp with herbs

Second dinner: kefir

Wednesday

Breakfast: Dukan flatbread with pieces of lightly salted salmon Lunch: beef tongue with a side dish of cottage cheese Snack: kefir Dinner: Dukan fish soup

Second dinner: curd mousse with strawberry protein shake

Thursday

Breakfast: omelet with pieces of poultry ham Lunch: Cod in mustard sauce Snack: Dukan sweet cottage cheese Dinner: piece of chicken, cheesecakes.

Second dinner: kefir

Friday

Breakfast: a couple of soft-boiled or boiled eggs Lunch: liver pancakes Snack: two cheesecakes Dinner: baked fish with lemon

Second dinner: acidophilus

Saturday

Breakfast: crab rolls Lunch: pastrami Snack: kefir Dinner: omelet

Second dinner: Dukan cottage cheese dessert

Sunday

Breakfast: oatmeal bran cookies Lunch: Fried chicken legs Snack: tea with Dukan pastries Dinner: light steamed fish

Second dinner: yogurt 0%

The table below shows another option for lunches and dinners for the week according to “Attack”.

Finally, let us warn you: the exit from the “Attack” stage is not gradual. 28 vegetables are immediately added to the menu, and the next important phase begins - “Alternation”.

To be prepared for this, on the last day of your attack on extra pounds, go to the store and purchase the necessary grocery items. But the products for the Dukan Diet Attack will not go unclaimed. You will simply continue to use them in equally tasty, but more varied dishes.

Low calorie recipes

This dish is prepared in different ways. It can consist only of eggs or separated proteins. Often the food set is expanded by adding low-fat milk, cottage cheese, vegetables, fruits or water.

There are no fats in the dietary recipes. In extreme cases, using a small amount of olive oil is acceptable.

Recipes containing flour or semolina are prohibited. Such components are replaced with a small amount of starch.

The method of heat treatment also differs in different recipes. The best is for a couple. With this method of heat treatment, the maximum useful compounds are preserved. But simmering in a frying pan makes the omelette more appetizing.

To make the dish airy, whip the whites into a fluffy foam. If you do this poorly, you will end up with a flat pancake.

With vegetables

An appetizing omelette will appeal not only to those losing weight. Its splendor and brightness will help you start your morning on a positive note.

This dietary dish will quickly satisfy your hunger, fill you with energy and will not cause heaviness in your stomach. The recipe is easy to follow and does not require culinary skills.

Compound:

• carrots - optional;
• zucchini, broccoli - 200 g each;
• onion - 1 pc.;
• olive oil - 30 ml;
• eggs - 4 pcs.;
• milk - 1 shot glass;
• water, salt - as needed.

Preparation method:

1. Peeled carrots, onions, zucchini and bell peppers are cut into cubes.
2. Cabbage is separated into inflorescences.
3. Pour a little oil, a shot of water into a heated frying pan with a non-stick coating, and lay out the vegetable mixture.
4. Simmer for 5 minutes.
5. In a separate bowl, beat eggs, pour in low-fat milk, add a little salt.
6. Cover the vegetable stew with the egg mixture.
7. Simmer over low heat with the lid closed.
8. After 5-7 minutes, the tender omelette is ready.
9. When serving, sprinkle the dish with chopped herbs.

Chicken

The recipe is suitable for those who love meat, but want to lose extra pounds. Instead of milk, the composition includes water, which reduces the calorie content, the value of which has become higher due to chicken. On water, the taste remains just as bright and pleasant.

Compound:

• chicken breast - 1 pc.;
• eggs - 3 pcs.;
• water - 1 glass;
• salt - a pinch.

Sequencing:

1. Cut the chicken breast into small pieces and simmer it over low heat in a deep frying pan with a thick bottom.
2. Beat the whites separated from the yolks with a mixer. After formation, the first ones are introduced. Continue to beat.
3. Without turning off the blender, gradually pour in water and add salt.
4. . Add salt.
5. The chicken is poured with egg mixture and simmered for about 3 minutes after rising.

Add cottage cheese

If you are tired of the classic diet omelette, you can always diversify it. Cottage cheese will come to the rescue. A high-protein dish will accelerate muscle growth and metabolism, against the background of which fat breakdown will occur quickly.

Compound:

• eggs - 2 pcs.;
• low-fat cottage cheese (up to 5%) - 100 g;
• salt, spices, herbs - to taste.

Sequence of steps:

1. Separate the whites from the yolks. First beat them. After the formation of foam, add the yolks with constant stirring.
2. Combine the egg and curd masses carefully. Mix thoroughly to combine the ingredients.
3. Salt, add spices, pre-chopped herbs.
4. Cook the dish for 5-8 minutes under the lid, initially pouring it onto a hot frying pan with a non-stick coating.

Oat

Very popular among fans of healthy eating and athletes. To fill a dietary omelet with oatmeal, which is also called “oatmeal pancake,” salmon, low-fat cottage cheese, tomatoes, herbs or even fruit are used.

Classic composition:

• egg - 1-3 pcs.;
• milk - 30 ml;
• oatmeal - 50 g;
• salt, lettuce, salmon - to taste.

Step by step recipe:

1. Beat the eggs with a whisk.
2. Coarsely ground flakes (they contain more fiber) are crushed in a coffee grinder and added to the egg mixture.
3. Pour in milk, salt, mix thoroughly again until the mass becomes homogeneous.
4. Cook the pancake in a frying pan without oil.
5. Thin strips of salmon and pieces of lettuce are placed in the center on a serving plate.

Buckwheat

If there is yesterday's porridge left in the refrigerator, do not rush to throw it away. You can cook a delicious, healthy omelet with it. Since it contains more proteins, it is also suitable for a strict diet, additionally saturating the body with complex carbohydrates.

Compound:

• protein - 3 pcs.;
• yolk - 1 pc.;
• skim milk - 30 ml;
• salt, onion feathers - to taste.

Cooking instructions:

1. Beat the whites and yolk separately and mix them.
2. Pour a spoonful of skim milk into the mixture and add spices as desired.
3. Stir in 100 g of porridge, a little chopped green onion, and mix.
4. Pour into a dry frying pan and cook for 5-7 minutes.
5. The dish is served with fresh vegetables.

Recipe No. 1 “Omelette according to Dukan attack”

What do you need to prepare this delicious breakfast? We do not take into account the simplest recipe, but will use a heavier and tasty one:

• Egg - 3 pcs.;
• Milk 0% fat - 200 ml;
• Basil - 1.5 teaspoon;
• Dill - 1.5 teaspoon;
• Salt pepper.

1. First, separate 2 whites and mix them well, add one whole egg and pour in milk, it’s better to mix with a blender or mixer, add all the other ingredients and continue mixing.
2. Many people have probably already realized a long time ago that you cannot use oil in the Dukan diet, so you will need a non-stick frying pan. Place our mixture in a frying pan.
3. Fry over medium heat on both sides until a crust appears. The omelet for the attack stage is ready. Bon appetit.

As you noticed, everything is very simple to prepare, which is why this recipe is so popular. Now we will make our recipe even tastier with the help of additives.