La dieta Dukan è essenzialmente un regime iperproteico, soprattutto nella prima fase, quella cosiddetta di “attacco”. Questo significa che il consumo di carne (qualsiasi tipo, compreso quella del pesce) e uova è piuttosto massiccio. Tuttavia esiste anche una versione per i vegetariani. Ecco, allora, quali sono i cibi vegetariani che possono essere consumati nelle 3 fasi della dieta.
Dieta Dukan vegetariana: fase di attacco
Gli alimenti che possono essere consumati senza limiti di quantità durante questa fase, che è anche la più rigorosa poiché prevede un consumo quasi esclusivo di proteine, sono:
- Seitan
- Tofu
- Soia e proteine della soia testurizzate
- Uova
- Tempeh
- Latte vaccino scremato
- Latte di soia
- Yogurt magro con lo 0,1% di grassi
- Yogurt di soia
- Tè e caffè
- Aromi e spezie
- Latticini magri
- Dolcificanti con 0 calorie
Questi cibi non devono superare la dose di 1 kg al giorno. Ogni giorno, inoltre, bisogna assumere 1 cucchiaio e mezzo di crusca d’avena, ricca di fibre solubili, che danno un immediato senso di sazietà. La crusca, inoltre, nell’economia della dieta, non serve soltanto a calmare la fame nervosa, ma anche a prevenire la stitichezza, un fenomeno inevitabile se si eliminano frutta e verdura. Non va consumata in grosse dosi perché può causare disturbi digestivi e limitare l’assorbimento di minerali e vitamine.
Dieta Dukan vegetariana: fase di crociera
Seguire la fase di crociera per un vegetariano da questo momento in poi è più semplice, visto che vengono reintrodotte le verdure tranne i carciofi e quelle ricche di amido come patate, riso, mais, piselli, ceci, fave, lenticchie e fagioli. In questa secondo step della dieta sono permessi gli stessi alimenti della fase di attacco cui si aggiungono i cibi tollerati, quali:
- Crusca di grano 1 cucchiaio
- Maizena/farina di soia 1 cucchiaio
- Cacao magro amaro 1 cucchiaio
- Olio 3 gocce
- Olio di semi di lino 1 cucchiaino
- Vino bianco o rosso per cucinare 3 cucchiai
- 1 sottiletta light
- 1 mozzarella light
- Panna da cucina light 1 cucchiaio
Di questo elenco si possono mangiare solo 2 tipi al giorno, secondo le quantità indicate. Inoltre, la crusca, sempre da assumere ogni giorno, passa da 1 cucchiaio a 2.
Dieta Dukan vegetariana: fase di consolidamento
Nella fase di consolidamento, a tutti gli alimenti della fase di crociera si aggiungono:
- 2 fette di pane integrale al giorno
- 220 g di legumi al giorno
- 40 g di formaggio stagionato al giorno
- 1 porzione di frutta al giorno (tranne banane, uva e ciliegie)
- 2 porzioni di amidi alla settimana (pasta, riso, patate, ecc.)
Come nella versione classica, anche per i vegetariani durante questa fase si ha diritto a 2 pasti liberi alla settimana, in cui si può mangiare ciò che si desidera senza privazioni di qualunque tipo.
Personalmente, non invito nessuno a seguire la dieta Dukan, anche nella sua versione vegetariana. Le controindicazioni di questo regime alimentare, infatti, sono maggiori dei benefici che se ne potrebbero ricavare e sono gli esperti a dirlo. Del resto qualche campanello di allarme dovrebbe già suonare pensando all’esclusione per un lungo periodo di frutta e verdura, alimenti essenziali per il benessere del nostro organismo, senza contare la demonizzazione dei carboidrati, anch’essi importanti per la nostra salute. secondo gli esperti, la dieta Dukan può portare stanchezza e depressione, ansia e sbalzi di umore a causa dell’assenza di carboidrati usati dal corpo per ricavare energia, ma anche carenza di vitamine e Sali minerali, contenute in quantità adeguate solo nella frutta, nei cereali, nei legumi e nelle verdure. Il segreto per dimagrire, ma anche per stare bene, come sempre è quello di farsi seguire da uno specialista e imparare a mangiare in modo equilibrato senza escludere nulla dalla propria dieta, abbinando sempre l’esercizio fisico. Dieta sana e attività fisica costante sono il binomio della forma perfetta e della salute.
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Credo bisognerebbe informarsi prima di scrivere simili recensioni… poi la gente ci crede!
La prima fase,in cui si assumono solo proteine, dura 2/3 giorni, a volte 5(per forte sovrrppeso)ed al massimo 7 giorni (Dukan stesso sconsiglia un periodo più lungo)
Dopo le verdure sono concesse (ad eccezione delle patate)a giorni alterni assieme alle proteine, per tutta la durata della dieta!
Giornalmente poi occorre mangiare la crusca d’ avena e 2 cucchiai d’olio per condire le pietanze.
Altro obbligo è quello di bere almeno 2 litri d’acqua .
Se si vuole criticare questa dieta, che almeno si sappia di cosa si sta scrivendo, così è solo disinformazione!
Per la precisione la fase di attacco può durare anche 10 giorni perché dipende dal peso di partenza. Nella fase di crociera le verdure possono essere reintrodotte, ma a giorni alterni e ad esclusione di patate, carote, barbabietole. Solo nell’ultima fase vengono completamente reintrodotte, così pure la frutta, tranne banane, uva, fichi e datteri. nInoltre, i cibi amidacei, nella prima e nella seconda fase sono del tutto esclusi e di certo non passa poco tempo. Vengono reintrodotti solo nell’ultima fase, ma sono comunque da limitare. Sempre per correttezza di informazioni, è consentito solo 1 cucchiaino d’oliva al giorno e non due. Puoi leggerlo direttamente sul sito di Pierre Dukan: http://www.dietadukan.it/il-coaching-dukan/i-100-alimenti-dukan.
Personalmente, credo sia un errore demonizzare gli amidacei e osannare le proteine (soprattutto per quanto riguarda la dieta dukan classica). L’eccesso di proteine non è salutare per i reni e per il fegato. Il consiglio di bere l’acqua da 1,5 l a 2 l è oramai noto e Dukan non ha inventato proprio nulla. La crusca, come puoi leggere nell’articolo, è stata citata, ma di certo non è miracolosa.
Qualunque dieta si scelga di seguire, l’importante è che non sia una gabbia. Il vero segreto per non ingrassare è mangiare tutto, ma senza abusare e fare attività fisica.
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