The dukan diet, named after Doctor Pierre Dukan, is a high protein, low fat and carbohydrate diet. The Dukan diet book, The Dukan Diet, published in 2000, has sold millions around the world. With the Dukan diet list and sample menus, you can lose 3 kilos in the first stage. The Dukan diet consists of 4 stages in total.
The Dukan diet book by French doctor Pierre Dukan, published in 2000, sold millions in the world and became the number one diet guide for those with weight problems. Dukan Diet with high protein; It is a low-fat and low-carbohydrate diet. So how is the Dukan diet made, what to eat during this diet, and how many kilos can you lose with this diet? We have prepared a list of foods that you can eat unlimitedly with the sample menus of the Dukan diet;
How many kilos can you lose with the Dukan diet
One of the most preferred diets in the world, the dukan diet is allowed to consume 100 foods unlimitedly. In the first phase of the Dukan diet, if your metabolic rate is slow, you can lose between 1.5-3 kilograms, and between 3 and 5 kilograms if it's fast. When starting the cruise phase, a weight loss of up to 2 kilograms per week is expected.
How is the Dukan diet made?
According to the Dukan Diet List theories; While the body spends more calories to burn the protein it consumes, it spends very few calories to burn carbohydrates and fat. That's why the Dukan Diet is a protein-based diet and allows only oat bran to be consumed initially as a carbohydrate source. Alcohol, acidic beverages and fruit juices are also prohibited on the Dukan diet. The Dukan Diet consists of 4 stages. These stages are; It is called attack, course, consolidation and stabilization stages.
Dukan diet Attack phase
The attack phase, which is the first phase of the Dukan diet, lasts between 1-10 days. This stage consists of pure protein sources, 1,5 tablespoons of oatmeal and at least 6 glasses of water. Lean beef, veal, offal, fish, lean ham, seafood, lean prepared eggs, skimmed milk, cheese and yoghurt can be consumed freely. These foods can be eaten fat-free at any time of the day. The aim of the first phase is to achieve rapid and noticeable weight loss.
Dukan diet cruise phase
At this stage, pure protein sources continue to be taken and vegetable varieties are added to the diet every day. However, there are some foods that should not be consumed. Potatoes, corn, peas, beans, lentils, avocados and fruit varieties can be given as examples. During the course phase of the Dukan diet, 2 tablespoons of oatmeal may continue to be consumed. The diet includes days of pure protein and days when vegetables are consumed in addition to protein sources. This stage should be applied for 1 days for every 3 kilo you want to lose. In other words, if 10 kg is desired, this stage should be applied for 30 days.
Dukan diet strengthening phase
This stage is defined as the stage in which the lost weight is protected and prevented from being taken back to the body. It is stated that this phase should be applied for 5 days for each weight lost. If 20 kg is lost, this stage should be applied for 100 days. During the strengthening phase, both protein sources and vegetables can be consumed together, and 2 tablespoons of oatmeal daily should be included in the diet. A small amount of fruit (except banana, grape, cherry and fruit juices) and 2 slices of bran bread can be added to the diet. At this stage, celebratory meals can be eaten 2 days a week and starchy foods such as pasta and rice can be preferred.
Dukan diet maintenance phase
It is thought that a healthy eating habit is formed in the previously applied stages and the symptoms that these rules should be applied. The last phase of protection is a lifelong process. It is stated that during this period, 3 tablespoons of oatmeal should be eaten a day and 20 minutes of walking should be done. The issue to be considered is that every Thursday of the week should be fed with pure protein.
100 food list in the Dukan diet
There are 100 foods you have the freedom to eat unlimitedly during the Dukan diet. Here are those foods;
- Red meat: Beef tenderloin, steak, beef cutlet, bacon, beef ham, lean beef, pork
- Poultry: Chicken meat, chicken livers, turkey meat, delicatessen products from chicken or turkey meat, wild duck, quail, eggs
- Sea products: trout, salmon, sardines, tuna, mackerel, swordfish, mussel, crab, lobster, oysters, squid, octopus, shrimp
- Cheese and milk varieties: Skim cheese, skim milk, skim cream cheese, quark, nonfat sour cream, nonfat yogurt.
- Vegetarian foods: Foods for vegetarian diet such as soy dishes, vegetarian burgers and tofu can be counted.
Who is Pierre Dukan, author of the book on the Dukan diet?
Pierre Dukan, born in Algeria, became one of France's youngest doctors at the age of 23. It aims to weaken obese patients without reducing meat from their diets. He developed this method for 25 years and continued to provide nutrition consultancy. The book "The Dukan Diet", which he published in 2000, became one of the most widely read books in France and other countries. Thanks to this book, which has been translated into 19 languages and sold more than 11 million copies, Pierre Dukan has become known in many countries such as Spain, England, Poland, China, Australia, Italy, USA, Germany, Russia and Canada.