The Dukan diet is a diet developed by Doctor Pierre Dukan to lose weight and maintain the lost weight. It consists of 4 stages. The foods to be eaten and the points to be considered at each stage differ. The first two stages are done to lose weight, while the last two stages are done to maintain weight.
The basic logic of this diet lies in the use of the weakening effect of proteins. Very limited carbohydrates are consumed in the diet. The amount of sugar is zero. The most important feature that distinguishes the Dukan diet from other diets is that there is no limit to eating protein.
How is the Dukan diet made?
What is the Dukan diet?
The Dukan diet is a high-protein, low-carbohydrate diet developed by French physician and nutritionist Pierre Dukan. In this diet, the eating styles of hunter-gatherer societies were adopted as a method. Natural foods should be eaten in the diet. Exercise must be done.
In order to understand how to do the Dukan diet, we need to know the functions of three macronutrients in nutrition:
carbohydrates
Cereals, starches, bakery products, alcoholic beverages, sugary foods contain high amounts of carbohydrates. It is a type of nutrition that has been ingrained in our subconscious since childhood, for reasons such as low cost and giving children carbohydrate foods such as sugar as a reward mechanism. Because of their delicious taste, they are preferred by people from all walks of life. It is inevitable to gain weight when consumed excessively, as they facilitate the secretion of insulin, which provides the production and storage of fats in metabolism.
oils
When not consumed correctly and carefully, fats are one of the biggest dangers for those who want to lose weight. Fats are high in calories. It is digested slower than sugars and faster than protein. Don't think of oils as just cooking oils. We also get a lot of fat from bread, pastries, starchy foods and sauces.
proteins
The foods richest in protein are animal products. Proteins, which form the basis of the Dukan diet, should be preferred for weight loss due to their following features.
Proteins take longer to digest than other foods.
It helps you feel full for longer.
Proteins are low in calories.
It fights against edema and blistering.
Proteins increase the resistance of the organism.
Proteins provide weight loss without muscle loss and skin sagging.
However, proteins have two negative aspects.
Protein-rich foods are expensive.
Protein-rich foods leave some wastes in the organism, such as uric acid. These wastes cause discomfort as they accumulate. For this, the kidneys must work. Kidneys also need water to function.
Drink a lot of water on the Dukan diet. Water cleanses the organism and improves the results of the diet. The more water you drink, the more easily the wastes of the foods burned by the body are removed. You should drink at least 2 liters of water during the day and, if possible, mineral spring water should be preferred.
In the Dukan diet, it is necessary to reduce salt consumption while increasing water. Salty diet causes water retention in body tissues. In addition, salt increases appetite. If you reduce it, you will lose your appetite.
The Dukan diet consists of four successive phases. The stages of the Dukan diet are:
By making a quick start in the first stage, you will experience a moralizing amount of weight loss.
The second phase consists of a regular weight loss program that ensures the targeted weight loss.
The third stage is the weight stabilization program, which is calculated as 10 days per kilo lost.
The fourth stage is done to ensure lifelong weight maintenance.
Dukan Diet Stages
1) Attack Period
You can apply the attack phase between 1 and 10 days. The recommended number of days is 5. Depending on the number of kilos you will lose, you can go up to 10 days. Your age and the number of diets you have done before change the amount of weight you will lose during this period. During this period, you can eat without worrying about time and without portion limit. Provided that you consume only pure protein. What are these pure proteins?
Skimmed dairy products
Lean meats
Fish and seafood
Offal
egg
Indispensable in this and other periods and the only carbohydrate allowed throughout the diet is oat bran. During the attack period, the amount of oat bran allowed during the day is 1,5 tablespoons. In addition, do not forget to drink at least 2 liters of water a day to remove uric acid from the body.
2) Sailing Period
How long this period, which will save you from your fat, will last depends on the amount of weight you want to lose. This period consists of protein and vegetables. You can make 1 day of protein + 1 day of vegetable protein or 5 days of protein + 5 days of vegetable protein. The important thing is not to consume vegetables alone during this period.
Along with vegetables, there must be protein. It's like eating yoghurt with green beans… The vegetables you can consume with protein during this period are:
Tomato
Cucumber
Spinach
Radish
Lettuce
Leek
Green beans
Cabbage
Celery
Mantar
Eggplant
Beaver
Pumpkin
Carrot
Prohibited vegetables
Potato
Misir
Pea
Chickpea
Wheat
You cannot lose weight as fast as during the attack period. During this period, you lose an average of 1 kg per week. The amount of oat bran you should consume during the cruise is 2 tablespoons. Keep drinking 2 liters of water.
3) Reinforcement Period
Attack and cruising phases were phases for weight loss. The next two semesters are aimed at maintaining the weight you lost. This is the period when the weight you lose remains stable and the body gets used to the weight. How long it will take depends on the weight given. It is done for 1 days for 10 kilo lost, that is, someone who loses 10 kilos will strengthen for 100 days.
In this period, besides vegetables and protein, the following foods will be added to the list:
You are entitled to a limited starchy treat once a week. You can use it at any meal of the day. A great opportunity for those who have been craving a slice of cake or chocolate for a long time. Do not exaggerate!
During this period, you should have a protein day 1 day a week. You can choose the day, but Thursday is the best day, according to Pierre Dukan. Continue to 2 tablespoons of oat bran…
If you think "I reached my goal anyway, I lost my weight", you will be deceived. Do not miss this circuit. Otherwise, the weight you lost will come back soon.
4) Period of Protection
This period will continue for a lifetime. It has no limit and time. The goal is not to gain weight. During this period, you eat and drink as you wish 6 days a week, you only make protein one day.
Your oat bran is equal to 3 tablespoons. If you do sports with these periods, you will lose weight faster and get a tighter body. The recommended sport in Dukan periods is walking and the number of times is different for each period.
Attack period: 20 minutes
Cruising period: 30 minutes
Reinforcement period: 25 minutes
Preservation period: 20 minutes
Pierre Dukan recommends that you take the test he developed himself before starting a diet. This test results in a diet map about when and how much weight you should lose for dieting.
If you are French, you can do the test on Dukan's official site. There are also sites that provide this service in Turkish. "Do the Dukan test in TurkishYou can reach it by searching.
Dukan Diet Shopping List
As Pierre Dukan said, proteins are expensive foods. Obviously, those who will make this diet should allocate a certain budget. According to the characteristics of each period and the nutritional habits of Turkish society, we determined the foods that should be in the refrigerator for those who will follow the Dukan diet and prepared a shopping list.
Attack Period
Oat bran
Skimmed milk
Nonfat yoghurt
Chicken breast
Turkey drumstick
Tenderloin
Curd cheese
Diet soft drink
Soda
egg
Chicken leg
Lean ground beef
Light tuna
Parsley
light labneh
Onion
light kefir
Sailing Period (In addition to the attack period)
Spinach
Carrot
Lettuce
Celery
Cauliflower
Beaver
Eggplant
Tomato
Cucumber
Green beans
Broccoli
Cabbage
Strengthening Period (In addition to attack and cruise periods)
Fruits other than bananas, grapes, cherries
Whole grain bread
Fat Cheese
Leg of lamb
Rice
Potato
Lentil
cornflour
How To Do The Dukan Diet?
Dukan Diet List – Attack period
Breakfast
Unsweetened coffee or tea
200 grams of feta cheese
1 boiled egg or 1 oat whole-wheat breadcrumbs
Between 10: 00-11: 00 (when required)
1 bowl of yogurt or 100 grams of cheese
Lunch
Half Fried Chicken
1 bowl of yogurt or 200 grams of feta cheese
1 slice of salmon
16:00 (when required)
A bowl of yogurt or 1 slice of turkey
Dinner
Grilled salmon
Steak in vinegar sauce
200 grams of feta cheese
Dukan Diet List – Cruise period
Breakfast
Unsweetened coffee or tea
200 grams of feta cheese or 1 bowl of yogurt
1 boiled egg or 1 oat whole-wheat breadcrumbs
Between 10: 00-11: 00 (when required)
1 bowl of yogurt or 100 g of cheese
Lunch
Tuna salad
Cabbage
1 oat bran breadcrumbs
16:00 (when required)
1 bowl of yoghurt or 1 slice of turkey
Dinner
Carrot Pumpkin Soup
Spinach soup with mushrooms
Marinated Salmon
Dukan Diet and Sports
Exercise or not exercising is a common problem in our society. New inventions have saved us time and reduced physical effort. This has come back to people as stress and weight gain. Dukan; he enters the subject of sports with the following two questions.
1) Does exercise make you lose weight?
2) Does exercise help maintain weight after losing weight?
The answer to both questions is yes. Exercise weakens you. When we think about something or find a solution to a problem, the amount of calories burned increases. Raising your arm burns calories, raising both arms doubles your loss. Everything you do helps you burn calories.
For most people, sport is a chore. It is nothing but burden and fatigue. However, exercise should be the best friend of those who want to lose weight. Try to change your perspective on exercise. Exercise changes the direction of your fight against weight. It greatly enhances the effect of the diet. The more active you are while dieting, the more you lose weight.
Physical exercise is enjoyable. When you warm up your muscles and exercise enough, the joyful endorphin substance produced in the nervous system is released. When the body reaches the stage of producing endorphins, your weight problem will not last long.
Unlike diet, physical exercise weakens without developing resistance. The more you diet, the more immunity you develop to diets. This resistance means that the weakening slows down and you get demoralized and the risk of failure increases. However, while your body develops resistance to diets, it is not programmed against the calories expended by exercise.
According to Dukan, the most important physical exercise is walking. Among human activitieswalk It is the most natural and the simplest. It activates the most muscles at the same time. As mentioned above, the minimum walking times required during Dukan periods are:
Attack period: 20 minutes
Cruising period: 30 minutes
Reinforcement period: 25 minutes
Preservation period: 20 minutes
It's not an expert walk, nor a walk around the mall. You should take a lively and agile gait that makes you think you have no time to waste.
Will the Dukan Diet Weaken?
There isn't much research on the Dukan diet. Many studies show that other high-protein, low-carb diets have great benefits for weight loss.
But the Dukan diet differs from many high-protein diets in that it restricts both carbohydrates and fat. It is a high protein, low carb and low fat diet. Especially in the first stage, fibrous food is not consumed, except for oat bran.
Benefits of the Dukan Diet
Fast weight loss and this is very motivating.
Food does not need to be weighed.
There is no need to count calories.
Strict rules can mean the diet is too effective.
Limited selection can make meal planning easier.
It is healthy because refined and processed, fatty and sugary foods are not eaten.
Alcohol is not allowed.
Fat and salt intake is significantly less.
The harms of the Dukan diet
Switching from burning carbohydrates to burning fat,mouth odorIt produces ketones that can cause dry mouth, tiredness, headache, nausea, insomnia and weakness.
During the attack phase, people can feel so tired that strenuous activities should be avoided completely during this phase, Dr.Dukan recommends.
Staying away from all carbohydrates except oat bran can cause constipation.
In the long run, a lack of whole grains, fruits and vegetables can lead to nutrient deficiencies, a lack of antioxidants associated with problems ranging from cancer and heart attacks to premature aging.
Some researchers think that very high protein intake leads to kidney problems and bone weakness.
There is no flexibility in the diet, which causes it to become monotonous and many people give up.
Protein-rich foods are more expensive than carbohydrates, fruits and vegetables.
diet, high cholesterol, eating disorder,great or people with kidney disease.
Dukan Diet Recipes
(For Attack and Cruising Period)
In this section, simple recipes are given for those on the Dukan diet that they can use both in the attack and in the cruising phase. You can use Dukan diet recipes, which are very useful, efficiently in the diet process.
Dukan Bread Recipe
(for attack and cruise periods)
Materials
3 tablespoon of oat bran
3 tablespoon of yoghurt
Half a cup of tea with milk
1 eggs
1 package baking powder
How is it done?
Whisk all ingredients except baking powder. Wait six or seven minutes.
Add the baking powder last, mix it, pour it into a bowl and put it in the oven without waiting.
Use a fireproof non-stick baking dish.
Bread made with this ingredient is for 1,5 days for the cruise period and for 2 days for the attack period.
Dukan Pancakes Recipe
(for attack and cruise periods)
Materials
Half a cup of tea with milk
1 eggs
Oat bran (1,5 tablespoons per 2 course for the attack period)
How is it done?
Whisk all the ingredients. Wait five or six minutes for the oat bran to swell.
Drop a few drops of olive oil on the bottom of the pan and scrape it off with a napkin.
Cook like an omelet.
Oat Whole Wheat Pancake
(for the attack period)
Materials
1 and a half tablespoons of oat bran
1 and a half tablespoons of cheese
An egg
How is it done?
Put all the ingredients in a bowl and whisk.
After mixing well, put the oil in a non-stick pan. (Be careful to use olive oil). Spread the oil all over the pan with a napkin.
Pour the mixture into the pan and cook for two or three minutes on each side.
Dukan Omelette Recipe
(for attack and cruise periods)
Materials
2 egg white
1 tablespoon of powdered milk
You can use any spices you want and add parsley.
How is it done?
Whisk quickly and thoroughly, as milk powder and egg white do not dissolve easily. Add seasoning as desired.
Put the oil in the fireproof pan and distribute the oil in the pan with a napkin. So you will reduce the amount of fat
Cook until bubbly. A hearty recipe.
Stuffed Eggs
(for the attack period)
Materials
3 eggs
Parsley
Skim feta cheese
How is it done?
Boil 3 eggs with apricots inside. Cut it in the middle and remove the yolks neatly.
Crush the egg yolks that you removed, mix them with parsley and cheese, and re-insert them in a heaping way into the cavity inside the egg white. Using the grill feature of the oven, fry it a little.
Serve garnished with paprika.
Vegetable Omelet
(for cruise period)
Materials
4 eggs
¼ cup of grated cheese
2 tablespoons chopped onions
Fresh spinach leaves
Mantar
How is it done?
Put the chopped onions, mushrooms and spinach in the frying pan in which you have heated the oil and fry for 10 minutes.
Mix eggs and cheese in a bowl.
Pour the egg mixture over the vegetables in the pan and wait for the egg to cook.
Chicken Broth Soup
(for the attack period)
Materials
1 large chicken breast
An egg yolk
1 glasses of yoghurt
One or two tablespoons of oat bran
How is it done?
Boil the chicken breast by removing the skin. Shred the cooked meat and add it to the chicken broth.
Whisk together the yogurt, egg yolks and lemon juice.
Add the chicken broth little by little and mix it to warm the seasoning. Then add the seasoning to the chicken broth slowly and mix.
If you want it to have a thick consistency, you can add one or two tablespoons of oat bran while preparing the seasoning.
Boil one more time. You can serve with black pepper.
Bechamel Sauce
(for cruise period)
Materials
2 tablespoon of oat bran
1 teaspoon of cornmeal
1 cup of skim milk
50-100 grams of fat-free or low-fat cheese
1 tablespoon of olive oil
How is it done?
Lightly fry the cornmeal and oat bran in a spoonful of oil.
Add milk and mix it. If the consistency is stiff, add a little more milk. Add the cheese pieces near the lowering from the stove.
You can prepare your meats or vegetables with this sauce you pour on top.
Roast the skinless chicken in its own oil in a pan and place it in a baking dish.
You can add tomato zest on top for a soft consistency.
Prepare the bechamel sauce according to the recipe above. Pour the bechamel sauce over the chicken. Put the light cheese grater on the top and put it in the oven.
Take it out of the oven when the top is lightly browned.
Belly
(for cruise period)
Materials
3 roasted eggplants
200 grams of lean ground beef
1 tomatoes
Onion
A teaspoon of tomato paste
Pointed pepper
How is it done?
Lightly fry the onion and minced meat. Add the chopped tomato and take it off the stove when it absorbs some water.
Carefully open the cores of the roasted eggplants and make room for the inside.
Place the minced meat inside the eggplants. Garnish with pepper.
Melt a teaspoon of tomato paste in 1 glass of water and pour it over the eggplants you have placed in the pot.
Cook on low heat.
You can also bake it in the oven if you want, but consider the possibility of drying out the roasted eggplants.
Juicy Meatballs
(attack and cruise periods)
Materials
For meatballs;
250 grams of lean ground beef
1 egg white
XNUMX tablespoon of oat bran
Salt and seasoning if desired
For dressing;
1 cup nonfat yogurt
1 egg yolk
Juice of half a lemon
How is it done?
Knead the meatballs with the meatball ingredients and shape them into small balls.
Whisk the dressing ingredients and prepare the dressing. Mix this seasoning with water and whisk it to a boil.
Cook the meatballs by adding them to the boiling water. Add salt and pepper to your taste.
Light Anchovy
(for attack and cruise period)
Materials
Half a kilo of anchovies
1 limon
Salt
How is it done?
The method of cooking anchovies in a pan is not very suitable for the Dukan Diet. That's why this recipe is very nice to make anchovies lighter and diet-friendly.
Put the water in a pot to boil and add salt to it. Throw the anchovies into boiling water and cook by closing the lid of the pot.
Anchovies will cook very quickly, so check often. Put the anchovies you bought with a strainer on a plate, salt and lemon according to your taste.
Cabbage Salad
(for cruise period)
Materials
White cabbage
purple cabbage
1 carrots
Onion
Vinegar
Lemon juice
1 tablespoon of olive oil
How is it done?
Brown the finely chopped onion in olive oil.
Add finely chopped white cabbage, purple cabbage and grated carrot to the onion and mix.
If you think they are a little fried, close the lid of the pan and let them soften.
When it cools down, you can prepare a sauce with a spoonful of vinegar and the juice of a lemon and serve.
Baked Spinach
(for cruise period)
Materials
250 grams of curd
1 glass of yogurt
3 eggs
Half kg of spinach
1 tablespoon of olive oil
1 onion or a few sprigs of spring onions
4 tablespoon of oat bran
1 package baking powder
How is it done?
Chop the onion and spinach and mix.
Whisk yogurt, eggs, oat bran and curd in a separate bowl.
Add the vegetables and mix. Add the baking soda and mix some more.
Grease the tray with a tablespoon of olive oil, remove the excess with a napkin. Bake in the oven at 200 degrees until lightly browned.
Zucchini Jewel
(for cruise period)
Materials
2 kabak
4 sprigs of scallions
Half a bunch of dill and parsley
A few sprigs of fresh mint
2 eggs
2 tablespoon of oat bran
1 teaspoon of baking soda
How is it done?
Pour salt on the grated zucchini and let them release their water. Keep the zucchini graters you squeezed aside and keep squeezing the water that continues to accumulate in the meantime.
Do this process about three or four times. The less water left, the tastier the mucver.
Chop other ingredients finely and mix.
Pour spoon by spoon in a thin layer on a tray lined with greaseproof paper.
Bake in the oven at 200 degrees. Serve with yogurt.
Wet Cake Recipe
(for attack and cruise period)
Materials
2 eggs + 2 egg whites
5 or 6 tablespoons of sweetener
8 tablespoon of oat bran
1 cup of skim milk
2 soup spoons of cocoa
1 packet of vanilla and XNUMX packet of baking powder
How is it done?
Whisk all ingredients except milk. Add the milk last.
Pour into a non-stick cake mold and bake in a preheated oven at 160-170 degrees.
For the syrup;
1 and a half cups of skim milk
2 tablespoons of sweetener
1 soup spoons of cocoa
Mix all the ingredients thoroughly. Pour over the hot cake from the oven. If it absorbs your milk or if you like it more wet, prepare and pour the same mixture again.
When it is made in these dimensions, it turns out to be about 16 squares. 2 slices is equivalent to a spoonful of oatmeal.
