Many people resort to
many diets to lose weight fast. One of the diets that those who want to lose
weight try is the Dukan diet.
The Dukan diet, which has become very popular recently, is one of the methods
used by those who want to lose weight in a short time. The Dukan diet is a type
of diet that contains more protein than other diet lists and therefore has a
satiating effect.
What is the Dukan
Diet?
The Dukan Diet, which
was first prepared by Pierre Dukan in 2000, is a diet that has stages and
provides a healthy and permanent weight loss as a result of progress according
to these stages. These stages are attack, progress, strengthening and maintaining
phases. The Dukan diet is a protein- and fat-based diet.
In this diet, the
amount of calories that the body spends to burn protein increases, so weight is
lost quicker. The first phase of the Dukan diet is the attack phase. In the
attack phase, certain foods are consumed and a diet begins quickly.
How is the Dukan Diet
Applied?
Attack Phase
The attack phase lasts
between 1-10 days. This stage consists of pure protein sources, 1.5 tablespoons
of oatmeal and at least 6 glasses of water. Only certain foods can be consumed
during the attack phase.
Foods that can be
consumed in the attack phase are oat bran, eggs, milk, fat-free cheese,
chicken, lean beef, offal, seafood, and fat-free yoghurt. These products can be
consumed at any time of the day. The purpose of the first phase is to accustom
the body to diet and to create a change in metabolism.
Progress Phase
At this stage, pure
protein sources are kept to be consumed. At this stage, vegetable varieties are
added to the nutrition plan on a daily basis. There are foods that should not
be consumed on the Dukan diet. These are potatoes, corn, peas, beans, lentils,
avocados and fruit varieties.
During the progress
phase, 2 tablespoons of oatmeal can be consumed. The nutrition plan is arranged
in such a way as to include protein and vegetables in addition to protein.
Spinach, lettuce, green leafy vegetables, broccoli, cauliflower, cabbage, brussels
sprouts, bell pepper, asparagus, artichoke, eggplant, cucumber, celery, tomato,
green beans, mushrooms, zucchini and carrots can be consumed.
Strengthening Phase
At this stage, the
goal is not to lose weight, but to prevent weight gain. The food given in the
other two stages can be consumed together. In this phase, as in the previous
phases, they can consume as much protein and vegetables as they want, together
with oat bran and water. In addition, some foods that are prohibited at this
stage are also allowed to be consumed. In addition to the foods in the attack
and progress stages, some of the prohibited foods are also consumed. These are
two slices of whole wheat bread per day, cheese, 1-2 portion of starch per
week, 225 gr. pasta or corn, beans, legumes, rice or potatoes, lamb 1-2 times a
week, a celebratory meal twice a week, protein day once a week.
Maintaining Phase
The maintaining phase is the final phase in this diet. At this stage, as long as the weight remains stable, the rules in the strengthening phase are followed. The diet is not completely finished at this phase. Everything can be consumed at this phase, but it is critical that it be consumed in limited quantities.
