The Dukan diet , which I imagine many of you have tried or at least have heard of, is a high-protein diet that is based almost exclusively on the consumption of meat and fish (although we have already seen how there is a vegetarian version of it ).
Today, however, I want to talk to you about the scheme of the Dukan diet for vegetarians and understand with you if this works .
As you well know, the diet works on an attack basis in which we eat almost exclusively proteins but in a world that is increasingly going towards vegetarianism and even more total veganism, we cannot help but think of the variant with only vegetables .
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The Dukan Diet for Vegetarians
In the Dukan diet, the one for omnivores let’s say, there is already a series of 100 plant foods that are considered valid in the attack phase, that is the hardest of the diet.
Refresh: the Dukan diet is divided into attack and containment phases in which other foods other than proteins are slowly replenished.
But basically, as mentioned before, it is hyper protein, so it is a diet that serves to shock the metabolism, not as a lifestyle.
This list of foods is the one that can be eaten even in the carbohydrate-free phase and is to be understood without quantity limits:
- textured soy protein
- soya milk
- low fat soy yogurt
- light cheeses
- Light feta
It is clear that without legumes, without vegetables and without fruit , the attack phase is pretty difficult, even and above all for vegetarians who get a lot of nourishment from there. But many of these foods are also high in carbohydrates, so they are not good for the diet.
In the second phase, the one in which food is reintegrated no in the first phase we have this possibility of choice in which we can eat everything but with clear no.
All vegetables can be eaten except:
- Fava beans
- dwarf green beans
Some foods are tolerated when eaten in small quantities:
- 1 tablespoon of cornstarch or cornstarch
- 1 teaspoon of low-fat cocoa
- 4 tablespoons of white or red wine for cooking
- 3 drops of oil
- 3 tablespoons of skimmed milk powder
- 1 natural actimel 0% fat
- 1 teaspoon of flax seeds
- Goji berries
- 2 0% fruit yoghurt with sweetener
- 1 tablespoon of light cooking cream
- 1 light mozzarella
In the third phase, the maintenance phase, you can again eat fruit, wholemeal bread, pasta and legumes and then we have a lot of other foods to add to those of the middle phase:
- 1 serving of cheese per day (40g per day)
- 50 gr of wholemeal bread (or 3 wholemeal rusks)
- 1 fruit (no figs, grapes, bananas, cherries and dried fruit)
- 1 servings of starch per week such as pasta, polenta, cous cous, lentils, rice and potatoes
- 1 meal of the party per week, where you can eat freely but without making an encore
In short, this scheme of the Dukan diet for vegetarians is not bad. Of course the first part, the one with practically nothing to eat or almost anything is still tough but it works well on our body and nourishes our muscles well, so it’s worth the effort. So it looks like it works.