The Dukan diet, developed by French nutritionist Dr.
Pierre Dukan, is one of the diet programs that many people follow. Dukan diet
is a low-carbohydrate and high-protein nutrition program. It is a diet that is
often used by people who want to lose weight healthily and permanently. Like
low-carbohydrate diets, it helps to lower insulin levels and increase fat
burning.
The nutrition list of the Dukan diet
generally consists of protein and fat-rich foods. This allows the body to burn
more calories to burn protein and fat and enables rapid weight loss.
Dukan Diet Food List
The Dukan diet, consisting of
4 stages; attack phase, cruise phase, consolidation phase, and stabilization
phase, is now applied by people who want to lose weight quickly and
permanently. The nutrition list of the Dukan diet varies according to the
stages of the diet. This way, by consuming all kinds of nutrients that the body
needs, weight loss can be achieved healthily. So, how should the nutrition list
of Dukan diet stages be?
Attack Phase
The Dukan diet attack phase is the first 1 to 10 days
of the diet. The purpose of this phase is to get the body used to the diet and
create a change in metabolism. Therefore, consuming pure protein sources is
appropriate. The nutrition list in the attack phase can be as follows:
•
Oat bran,
•
Oatmeal,
•
Eggs,
•
Milk and non-fat dairy products,
•
Chicken,
•
Lean beef,
•
Offal,
•
Seafood.
Cruise Phase
In this phase, while pure protein sources continue to
be consumed, vegetables can be added to the nutrition list. The Dukan diet cruise
phase menu can include the following foods:
•
Potatoes,
•
Corn,
•
Peas,
•
Beans,
•
Lentils,
•
Avocado,
•
Spinach,
•
Lettuce,
•
Broccoli,
•
Cauliflower,
•
Cabbage,
•
Brussels sprouts,
•
Stuffed peppers,
•
Asparagus,
•
Artichoke,
•
Eggplant.
Consolidation Phase
The purpose of the Dukan diet consolidation phase is
to prevent weight gain. In this phase, individuals following the diet can
consume pure protein sources and vegetables from previous stages in different
meals. In addition, the following foods can be consumed in limited amounts every
week:
•
Whole wheat bread,
•
Starch-based foods,
•
Pasta,
•
Rice,
•
Potatoes.
Stabilization Phase
The Dukan diet stabilization
phase is the final stage of the diet. In this stage, as long as the weight
remains stable, the body structure can be maintained by following the rules of
the consolidation phase. In this phase, limited amounts of all kinds of foods
can be consumed.
