Since the Dukan diet is a high protein diet, it keeps people full for a long time. You can lose weight with the Dukan diet without feeling hungry. Although losing weight quickly is not a healthy condition, it is difficult to maintain. With this diet, it is possible to lose weight both slowly and effectively. People who want to lose weight without hunger can benefit from this diet. You can achieve results at normal speed and with stability. If you still want to speed up the process, you can use some fat burning supplements. There are many fat burning supplements that can be added to the diet. Among them, the most preferred ones can be listed as follows:
· L Carnitine,
Thermogenic fat burners.
Who Invented the Dukan Diet?
The person who invented the Dukan diet is Dr Pierre Dukan. She is a French practitioner who specializes in weight management. There are 4 phases in the Dukan diet. It contains high protein and low carbohydrate foods. The Dukan diet has been practiced since the 1970s. It is known that there is a diet inspired by an obese patient who can give up eating any food except meat in order to lose weight. It provides an impressive amount of weight loss. In 2000, Dukan published the Dukan Diet book and gave detailed information about this nutrition plan. Published in 32 different countries, this book quickly became a bestseller. It is still preferred by people who want to lose weight easily. It has similar aspects with the other Athins diet, which is preferred for weight loss.
What Are the Stages of the Dukan Diet?
Stages of the Dukan dietcan be listed as follows:
- The first stage is the attack stage. It is between 1 and 7 days. Unlimited protein and 1.5 tablespoons of oat bran per day can be eaten.
The cruise phase covers 1 to 12 months. It is necessary to consume only lean protein and non-starchy vegetables.
The third stage is called the strengthening stage. You can consume unlimited lean protein and vegetables. It is also possible to consume small amounts of some carbohydrates.
There is no time limit in the balancing phase, which is the last phase. Rules used in reinforcement applications are used. You can loosen the rules yourself as long as the weight remains stable.
Basically, it is seen that the diet is in two stages as weight loss and weight maintenance. How long you need to stay in each stage varies depending on your weight, but the average values are shared above.
What Foods Can Be Consumed on the Dukan Diet for the Attack Phase?
Foods to be consumed on the Dukan dietcan be listed as follows:
· Soy cheese,
Fish and shellfish,
Liver, kidney and tongue,
A tablespoon of oats a day,
· 1 teaspoon of oil for greasing the pans,
A small amount of lemon and pickles,
· Shirataki noodles,
At least 1.5 liters of water is consumed per day.
Basically, there are a few extra nutrients in the diet along with high protein foods. Different foods should be consumed at each stage. The nutrients mentioned above belong to the attack stage.
What Foods Can Be Consumed on the Dukan Diet for the Cruise Phase?
Foods that can be consumed on the Dukan diet during cruisecan be listed as follows:
2 tablespoons of oat bran are consumed.
Sample Dukan Diet List
Breakfast:2 hard-boiled eggs (skimmed eggs prepared with skim milk and beef ham)
Afternoon:Fat-free feta cheese and 2 slices of veal ham, 1 pack of plain quark
Evening:Grilled Beef (3 drops of oil, soy sauce, ginger, garlic, cloves, black pepper sauce can be prepared)
Breakfast:1 bowl of non-fat yogurt, 1.5 tablespoons of oatmeal (consumed by mixing)
Afternoon:200 gr cubed chicken breast, 1 pack of plain quark (with 1.5 tablespoons of oatmeal added)
evening: Grilled Fish (prepared with 3 drops of vegetable oil), chopped greens salad
Breakfast:Mixture prepared with 2 tablespoons of oatmeal and skimmed milk
Afternoon:Omelet prepared with 150 grams of minced meat, with 2 eggs
Evening:3 eggs (prepared with 3 drops of oil), 1 pack of plain quark
Breakfast:Omelet prepared with 2 eggs, 1.5 tablespoons of oatmeal and skimmed milk
Afternoon:Salad with 1 tablespoon of olive oil prepared with 2 eggs
Evening:200 g salmon, boiled asparagus or broccoli
Breakfast:Oatmeal made with 2 eggs (2 tablespoons of oats)
Afternoon:200 gr diced chicken breast, 1 pack of plain quark
Evening:Grilled Fish (prepared with 3 drops of vegetable oil), chopped greens salad
In order to get the results of the Dukan diet, you are expected to fully comply with the specific nutrition plan for each stage. With the consumption of plenty of water, fruit and vegetables, a detox effect is created in the body. Weight control is achieved.