Dukan Diet for Vegetarians: A Guide
Is the Dukan Diet possible for vegetarians? According to the Dukan Diet, the key to losing weight is protein and that fat in the body cannot be burned by consuming fat from outside.
You lose weight fast as the body consumes more calories to burn the protein it consumes, but you use too few calories to burn carbohydrates and fat and therefore lose less weight.
That’s why the Dukan Diet is a protein-heavy diet and allows only oat bran to be consumed initially as a carbohydrate source. It also prohibits the consumption of alcohol, acidic beverages, and fruit juices.
Briefly, the Dukan Diet is a high protein, low-fat and low-carbohydrate diet.
Here is Dukan Diet for Vegetarians
Is it possible for people who have adopted a vegetarian diet to continue this plan? The answer is both and yes and no!
You can include vegetarian diet foods like soy dishes, vegetarian burgers, and tofu in the Dukan Diet.
You can use foods such as seitan, tofu, and tempeh as a source of protein, but foods such as nuts, fruits and beans are prohibited in the Dukan Diet.
For this reason, the question of whether this diet can be continued for a long time if meat is not consumed may vary from person to person.
Are There Any Risks to The Dukan Diet?
Dukan diet for vegetarians – Dukan diet can cause side effects like headaches
The Dukan diet has a strict nutrition program and strict rules.
For these reasons, it is seen that many people who start dieting leave the diet list halfway before completing the recommended period.
Weight loss can be seen very quickly from the first stage of starting the diet. A large part of this weight loss is due to dehydration the body.
As a result of not taking the lost water into the body, many problems such as headache, dry skin and digestive system problems can be seen.
Carbohydrate sources in the Dukan diet are almost nonexistent. As a result, the risk of vitamin and mineral deficiency in the body is high.
At the same time, fatigue, weakness, forgetfulness, bad breath and headache are the most common complaints.
Dukan Diet for Vegetarians
This diet consists of 3 phases. However, this article is about the attack phase in which the main weight is lost quickly.
You can continue this phase for a minimum of 2 and a maximum of 7 days. If you do not have a lot of weight to lose, you will probably lose a minimum of 2-3 kg in 5 days.
If you have more weight to lose, you will lose weight faster during the attack phase.
See Also: Vegan Dukan Diet Food List
Let’s take a brief look at the other phases for those who want to continue the diet after the attack phase:
- Attack phase (2-7 days): You can consume unlimited lean protein in the diet. In addition, it is essential to consume 1.5 tablespoons of oat bran a day in this diet.
- Cruising phase (1-12 months): It is continued by eating lean proteins one day, 2 tablespoons of oats a day, and vegetables without starch.
- The consolidation phase (variable): Unlimited lean protein and vegetables, certain carbohydrates and fats, and lean proteins are consumed just one day a week. In addition, the oat bran consumed increases to 2.5 tablespoons per day.
You can consume a limited amount of lentils on the Dukan diet
In this phase of protein, we will replace dishes such as meat and chicken with high-protein eggs, skimmed milk and tempeh.
Things will get a little easier as vegetarians are allowed to eat a maximum of 2 tablespoons of lentils on this diet.
For this reason, we will add lentils to our menu. Let’s take a look at our sample menu without further ado:
Day 1
Day 1
Breakfast: You can have double shots of espresso or unlimited tofu for breakfast.
Lunch: Unlimited fat and sugar-free yogurt, unlimited Quorn
Dinner: Fried egg tofu (in a non-stick pan and without oil)
Day 2
Breakfast: Unlimited boiled eggs
Lunch: Double shots of espresso or unlimited oil-free yogurt
Dinner: Unlimited tempeh
Day 3
Dukan diet for vegetarians – Day 3
Breakfast: Double shots of espresso or unlimited tofu.
Lunch: Lentils salad with an egg in (using maximum 2 tablespoons of lentils)
Dinner: Unlimited oil-free yogurt
Day 4
Breakfast: Double shots of espresso
Lunch: Unlimited fat and sugar-free yogurt, unlimited Quorn
Dinner: Unlimited seitan steaks with fat-free yogurt
Day 5
Dukan diet for vegetarians – Day 5
Breakfast: Unlimited oil-free yogurt
Lunch: Quorn
Dinner: Lentils salad with an egg in (using maximum 2 tablespoons of lentils)
Printable (PDF) Dukan Diet for Vegetarians
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
|---|---|---|---|---|---|
| Breakfast | Double shots of espresso or unlimited tofu | Unlimited boiled eggs | Double shots of espresso or unlimited tofu | Double shots of espresso | Unlimited oil-free yogurt |
| Lunch | Unlimited fat and sugar-free yogurt, unlimited Quorn | Double shots of espresso or unlimited oil-free yogurt | Lentils salad with an egg in (using maximum 2 tablespoons of lentils) | Unlimited fat and sugar-free yogurt, unlimited Quorn | Quorn |
| Dinner | Fried egg tofu (in non-stick pan and without oil) | Unlimited tempeh | Unlimited oil-free yogurt | Unlimited seitan steaks with fat-free yogurt | Lentils salad with an egg in (using maximum 2 tablespoons of lentils) |
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Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.