Chi non ha sentito parlare almeno una volta della dieta Dukan? Il tempo, infatti, non ha affatto affievolito l’interesse per questo regime alimentare che promette risultati duraturi, nonostante la recente “conversione” di Kate Middleton, che dopo aver perso tanti chili, forse anche più del dovuto, ha detto basta.
Lista dei 100 alimenti della Dieta Dukan
Carni e Frattaglie
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 cotenna), 14. Pancetta magra, 15. cacciagione (cervo, fagiano, pernice, lepre, gallo cedrone), 16. Coniglio o lepre.
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 (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 / 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).
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.
Prodotti caseari non grassi
67. Ricotta magra, 68. formaggio fresco non grasso, 69. yogurt greco non grasso, 70. formaggio quark magro, 71. latte scremato.
Proteine vegetali e Ortaggi
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.
Ricette Dieta Dukan fase di attacco
Scaloppine di vitello al limone
Prendete 2 scaloppine di vitello, e tagliatele a listarelle. Nel frattempo, fate scaldare a fuoco vivo una padella antiaderente e cuocete la carne. Mettete da parte e lasciate scaldare il succo di limone con pepe e sale, unitevi il le striscioline di vitello e fate consumare un po’.
Orata al cartoccio
Pulite con cura 4 orate, eliminando le pinne e le squame. Sviscerate i pesci e sciacquateli con acqua corrente. Asciugate con dei tovaglioli di carta e appoggiateli su un foglio di alluminio. Salateli e pepateli da entrambi i lati, e inserite nella pancia 3 spicchi di aglio e prezzemolo. Nel frattempo tagliate a fettine 4 pomodori e disponeteli attorno al pesce. Chiudete ogni cartoccio e sistemate i pesci in un tegame abbastanza capiente. Lasciate cuocere per mezz’ora a 200° C.
Ricette Dieta Dukan fase di crociera
Sformato di tonno (PP e PV)
Mescolate 2 scatolette di tonno al naturale, 3 uova, 1 cucchiaio di maizena, 1 bicchiere di latte, sale pepe e 1 bustina di lievito. Infornate in uno stampo di silicone a 200 gradi per 40 minuti.
Tartine di crusca d’avena e tofu
Mescolate con una forchetta 60 g di yogurt greco scolato 2 volte, pepe, 4 cucchiai di crusca d’avena, e 2 cucchiai di frumento di crusca. Riempite degli stampini di silicone per muffin e infornate a mezza altezza per 35 minuti a 180 gradi. A cotture terminata togliete dagli stampini le tartine tiepide e lasciatele seccare su una griglia nel forno spento.
Ricette Dieta Dukan fase di consolidamento
Questa fase varia, in termini di durata, in base al peso che si è raggiunto e ai chili persi. A questo punto della dieta, si introducono sia i carboidrati, che gli zuccheri, e 1 giorno a settimana ci si limita alle proteine pure.
Ricette Dieta Dukan fase di stabilizzazione
La quarta fase della dieta Dukan prevede il ritorno alle consuete abitudini alimentari. Le uniche regole da seguire sono: dedicare un 1 giorno a settimana alle proteine, e consumare ogni giorno almeno 3 cucchiai di crusca e di avena.
nela dieta e permeso ogni tanto un bichere di vino?
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