La dieta Dukan è una delle diete più conosciute e seguite in tutto il mondo, compresa l’Italia, dove il regime alimentare ideato dal dottor Pierre Dukan sta raccogliendo sempre più consensi, merito dei risultati rapidi in termini di perdita di peso corporeo e delle ricette veloci e facili da preparare che sono alla base delle quattro fasi della dieta.
La dieta Dukan
Per chi ancora non lo sapesse, la dieta Dukan è un regime alimentare caratterizzato dall’abbondante consumo di proteine, capaci di accelerare il metabolismo e di far diminuire l’appetito. Questa dieta è strutturata in quattro fasi: quella iniziale, definita fase di attacco, breve e dai risultati immediati, la fase di crociera che porta al giusto peso, quella di consolidamento del peso raggiunto e, infine, la fase di stabilizzazione, basata sul alcune semplici regole per non riacquistare i chili persi durante le altre fasi.
Oltre alle quattro fasi, per le quali sono previste ricette specifiche, il dottor Dukan ha stilato anche una lista dei cento alimenti permessi nel suo regime alimentare; 72 di essi sono in tutte le fasi, mentre i restanti 28 possono essere aggiunti ai 72 iniziali a giorni alterni nella fase di crociera e, poi, nelle fasi di consolidamento e di stabilizzazione; vediamo quindi, quali sono gli alimenti permessi nella dieta Dukan.
La lista dei 100 alimenti permessi nella dieta Dukan
La dieta Dukan è una dieta iper proteica, quindi, almeno nella prima fase, sono permessi soltanto alimenti dall’elevato contenuto di proteine, definite “proteine pure”; nella fase di crociera vengono alternate giornate nelle quali si possono mangiare solo proteine pure, con giornate nelle quali sono permesse anche le 28 verdure consigliate, che, poi, vengono aggiunte anche nelle due fasi finali.
Nella dieta Dukan, quindi, non sono permessi i carboidrati e gli zuccheri, neanche quelli apportati dalla frutta; banditi, quindi i dolci, il pane, le bibite zuccherate (permesse solo quelle light tipo Coca Cola Zero), il vino e la pasta, anche in versione integrale, che potrà essere reintrodotta solo nella fase di consolidamento e non più di due volte a settimana; fondamentale è anche bere tanta acqua, minimo due litri al giorno.
La carne
1. Bistecca di manzo, 2. filetto di manzo, 3. lombata, 4. roast beef, 5. bistecca di girello, 6. lingua, 7. bresaola, 8. scaloppa di vitello, 9. braciola di vitello, 10. rene, 11. fegato di vitello, 12. fette di prosciutto precotte senza grasso o cotenna, 13. fette di pollo e tacchino precotte senza grasso o contenna, 14. Pancetta magra, 15. cacciagione, nello specifico cervo, fagiano, pernice, lepre, gallo cedrone, 16. Coniglio o lepre.
Il pesce
17. Spigola, 18. merluzzo fresco, 19. granchio o bastoncini di polpa di granchio (surimi), 20. sogliola limanda, 21. sogliola, 22. muggine grigio, 23. Eglefino (un tipo di merluzzo), 24. nasello, 25. halibut, 26. aringa, 27. sgombro, 28. coda di rospo, 29. passera di mare, 30. merluzzo giallo o merluzzo carbonaro (nero), 31. trota arcobaleno o trota salmonata, 32. triglia, 33. salmone, 34. salmone affumicato, 35. sardine, 36. orata, 37. pesce skate, 38. pesce spada, 39. tonno, 40. rombo, 41. merlango, 42. uova di pesce (merluzzo, salmone, aringa).
I frutti di mare
43. Calamari, 44. molluschi, 45. vongole, 46. granchio, 47. aragoste, 48. gamberi della Baia di Dublino, 49. astice, 50. gamberi del mediterraneo, 51. cozze, 52. ostriche, 53. gamberi, 54. mazzancolle, 55. scampi, 56. lumache di mare.
Pollame e uova
57. Pollo, 58. pulcini, 59. fegato di pollo, 60. faraona, 61. struzzo, 62. piccione, 63. quaglia, 64. tacchino, 65. uova di gallina, 66. uova di quaglia.
Latte e formaggi
67. Fromage Blanc, 68. formaggio fresco non grasso, 69. yogurt greco non grasso, 70. formaggio quark magro, 71. latte scremato.
Verdure e proteine vegetali
(Questi 28 alimenti possono essere consumati soltanto durante le fasi di consolidamento e di stabilizzazione e, a giorni alterni, in quella di crociera)
72. Tofu, 73. carciofi, 74. asparagi, 75. melanzane, 76. barbabietola rossa, 77. Broccoli/broccoli viola, 78. cavoli: bianco, rosso, Savoia, cavolfiore, cinese, riccio, cavoli, cavoletti di Bruxelles, 79. carote, 80. sedano, 81. cicoria, 82. zucchine, 83. cetrioli, 84. finocchio, 85. fagiolini, 86. porro, 87. funghi, 88. cipolla, 89. palmito, 90. peperoni dolci, 91. zucca, 92. ravanello, 93. rabarbaro, 94. foglie di insalata (tutti i tipi), 95. semi di soia, 96. spinaci, 97. rutabaga, 98. bietole, 99. pomodori, 100. rape.
Photo Credit: Thinkstock
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