What is the Dukan Diet? How is the Dukan diet made?

What is the Dukan diet? how to do The protein-based dukan diet has been a hit on the social media agenda for the last few months, and has become an outlet for many people who want to lose weight but cannot. People who fully follow the Dukan diet can lose 5 kg in a week. However, you must strictly follow the diet and never change your decision in this direction. Many people who have followed this diet have stated that the diet is healthy and extremely filling.

So when you do this diet, you can say goodbye to your weight without being hungry and experiencing low energy. Due to the curfew and pandemic experienced in the spring season, many people have experienced a rapid weight gain. Of course, it is a great solution for those who want to lose weight quickly. What is the dukan diet? Dukan diet list You can find all the details such as in our guide, which is a guide.

What is the Dukan Diet?

Dr. This diet, prepared and developed by Pierre Dukan, consists of 4 parts. The aim of the diet is to lose weight quickly without feeling hungry. The diet contains high protein and low carbohydrates. Dr. While writing this diet, Dukan was inspired by an obese who gave up eating every food except meat.

When the doctor who applied the diet to his patients saw that the result was surprisingly healthy and beneficial, he applied the same treatment to all his patients. In 2000, the dukan diet It launched its book on the market and it spread rapidly in 32 countries. Thanks to the dukan diet, which is now followed with great interest all over the world, many people have easily managed to get rid of their excess weight. If; How do I start the dukan diet? If you say, here are all the details …

Stages of the Dukan Diet

Dukan diet consists of 4 phases, these are;

1. Attack phase,
2. Cruising phase,
3. Strengthening phase,
4. It is the protection phase.

Attack phase; The attack phase is the starting part of this diet. Here you can consume as much lean protein as you want. It is also necessary to consume 1.5 tablespoons of oats during the day. The attack phase lasts 7 days.

Cruising phase; the cruise phase lasts for a year. People should consume lean proteins during the day and 2 tablespoons of oats during the day. People who will consume vegetables should definitely benefit from vegetables that do not contain starch.

Strengthening phase; In this process, people who follow the diet should consume lean protein once a week and 2.5 tablespoons of oats a day. In addition, optional carbohydrates can be consumed.

Protection phase; All these rules must be followed during the protection phase. But if weight gain is not happening, the rules can be relaxed. For example, oats can be increased to 3 tablespoons a day.

Dukan Diet List

Dukan diet list By preparing, you can quickly leave your weight. If you have too much weight, you should not neglect to do sports in certain periods in order to prevent skin sagging. Here is the dukan diet list;

Attack phase diet list;

Breakfast:

• 5 tablespoons of oats
• Nonfat cheese,
• The desired amount of water,

Noon:

Evening:

• Seafood (lean shrimp)
• Coffee or tea (without sugar, without cream)
• You can consume the desired amount of water.

Cruise phase diet list

Breakfast:

• Egg (you can eat 3)
• Tomato,
• Coffee or tea,
• That,

Noon:

• Grilled meat with plenty of lettuce,
• Nonfat yogurt,
• 2 tablespoons of oat bran (mandatory)

Evening:

• Lean fish in the oven,
• Steamed green colored vegetables,
• Coffee,
• That,

Conservation phase diet list;

Breakfast:

• Cheese,
• Egg
• Greens,
• Tea or coffee,
• That,

Noon:

• Bran bread (2 slices will be enough)
• 2 tablespoons of oat bran (can be 3 spoons if your weight is ideal)
• Yogurt and water,

Evening:

• Fried vegetables,
• Lean meat,
• One serving of fruit,
• Lots of water

Of course, you can prepare this menu yourself within the rules.

Foods that can be consumed in the stages of the Dukan diet

Foods you can consume during the attack phase;

It is recommended to take high protein foods during the attack phase of the diet.

• Red meat (will be absolutely lean)
• Meat of poultry such as chicken can be eaten, but leather should not be consumed here.
• Lean liver and kidney can be consumed.
• White meat (shellfish may also be included in the white meat category)
• Lean scrambled eggs,
• Cheese and handmade yoghurt (nonfat)
• It is mandatory to consume 1.5 liters of water a day in the diet.
• Lemon juice and less salty pickles can be consumed.

Foods you can consume during the cruise phase;

It is recommended to consume more fibrous foods during the cruise phase.

• Dark green leafy vegetables (such as spinach, parsley, cabbage and arugula…)
• Brussels sprouts, cauliflower,
• Fresh peppers (does not matter the variety and color)
• Plenty of artichokes,
• Eggplant (not fried)
• Tomato,
• Mushrooms
• Onion, garlic or leek,
• Pumpkin,
• Carrots (should be consumed as a daily serving)
• Apart from all these, it is mandatory to consume 2 tablespoons of oats a day.

Foods that can be consumed during the strengthening phase;

• Fruit (must be seasonal fruits and choose non-hormonal fruits) If you like strawberries, you should only consume a cup of strawberries.
• You can consume 2 slices of bread a day.
• 40g cheese daily
• You can consume 1 portion of starch per week. (can be pasta, beans, potatoes or rice)
• In the Dukan diet, consumption of red meat is free, but beef or veal should be consumed. If you like lamb, you can consume lamb at most twice a week.
• It is imperative to consume 2.5 tablespoons of oat bran every day.

Foods that can be consumed in the protection phase;

People who reach the protection phase in the Dukan diet can easily consume what they want. However, at this stage, the logic in other stages should never be forgotten, and the eating habits in other stages should not be sweated.

There are a number of rules of the protection phase, these rules are;

• It is necessary to pay attention to regular lean protein intake.
• The walk should never be stopped.
• 3 spoons of oat bran should be consumed daily.

When these 3 rules are observed in the protection phase, the weight lost will not be recovered. For this reason, people who lose weight should not release themselves and continue to follow the rules of the diet.

Pregnancy Dukan Diet List

Dukan diet list during pregnancy it will not be appropriate to apply. Doctors do not recommend making a diet list in any way during pregnancy (except pregnancy sugar diet), so people who want to lose weight should wait for birth.