Dukan Diet For Women – Overview
As a woman, you may have to handle random tasks and activities daily.
So, starting with this Dukan diet for women can help you manage your daily nutritional needs without going high on calories.
Moreover, you can also plan to shed some excess weight from your body without compromising your overall health and well-being.
What is a Dukan diet for women?
The concept and guidelines of a Dukan diet are the same for both men and women. You must consume all the high-protein foods while reducing your daily carbs intake.
Moreover, opting for wholesome and natural products instead of processed and packaged foods is highly recommended.
The Dukan diet for women contains a detailed list of 100 food items that can be consumed during the diet plan. This list consists of 68 things that are high in proteins, and the rest 32 are fiber-rich vegetables.
This diet consists of 4 phases, namely the Attack phase, the Cruise Phase, the Consolidation phase, and the stabilization phase.
The first phase would only permit you to include protein-rich food options. As you enter the later stages, you can add certain portions of fruits and vegetables to the menu.
As that happens, consuming food items high in carbs or fats is still prohibited during any given phase or stage of this diet plan.
This diet plan is based on the theory that a diet high in protein can help you lose weight quickly. Additionally, consuming protein-rich foods makes you feel filled for long hours.
Hence, you can avoid unnecessary hunger pangs and cravings that eventually push you to consume those unwanted calories during the day.
This way, your body will consume fewer calories and enter Calorie deficit mode. Eventually, the process would lead to ‘quick weight loss’ without denting your health and fitness.
Before jumping on to the printable Dukan diet for women, follow the rules and guidelines.
General guidelines for the Dukan diet for women
- Your food menu must consist of items listed in the food list of the Dukan diet.
- You must keep track of your daily calorie consumption to speed up the weight loss process.
- Avoid consumption of any processed or packaged food
- Drink at least 7-8 glasses of water to hydrate your body daily
- Indulge in a healthy exercise routine
- Consult with your doctor or physician beforehand
Weekly planner for Dukan diet for women
Day 1.
Breakfast- 1 serving of hard-boiled eggs with three slices of Ham
Snack- 1 serving of peppered cheese slices
Lunch- 1 serving of smoked turkey with chopped steak and beef
Snack- Pecans (1 oz)
Dinner- 2 servings of roasted bacon with pork loin chops
Day 2.
Roasted broccoli
Breakfast- 1 serving of cooked eggs with two slices of bacon
Snack- 1 serving of baby carrots with hummus
Lunch- 1 serving of smoked salmon with roasted broccoli and mixed greens
Snack- 1 serving of spinach soup with celery sticks
Dinner- 1 serving of stir-fried turkey with red bell peppers and roasted asparagus
Day 3.
Breakfast- 1 serving of scrambled eggs with two strips of bacon
Snack- 1 serving of nonfat Greek yogurt with one apple
Lunch- 1 serving of smoked turkey with chopped steak and beef
Snack- 1 serving of tuna mix tuna salad
Dinner- 1 serving of roasted shrimp with mixed greens and salsa
Day 4.
Breakfast- 1 serving of spinach and tomato scramble with two strips of bacon
Snack- 1 serving of baby carrots with hummus
Lunch- 1 serving of roasted beef with spinach and red bell peppers
Snack- 1 serving of nonfat Greek yogurt with 1 cup of strawberries
Dinner- 1 serving of smoked salmon with zucchini frittata
Day 5.
Dukan diet for women – Cucumber avocado salad
Breakfast- 1 serving of cream cheese omelet with two strips of bacon
Snack- 1 serving of non-fat Greek yogurt with one apple
Lunch- 1 serving of cucumber avocado salad with cheese slices
Snack- Almonds ( 1 oz)
Dinner- 1 serving of roasted garlic chicken with herb sauce
Day 6.
Breakfast- 1 serving of classic omelet with roasted ham slices
Snack- 1 serving of plain tuna salad with roasted spinach
Lunch- 1 serving of smoked salmon with parmesan and olive oil dressing
Snack- 1 serving of non-fat Greek yogurt with one apple
Dinner- 1 serving of chicken Ceaser salad with mixed greens
Day 7.
Breakfast- 1 serving of baked avocado egg cups
Snack- 1 serving of peppered cheese slices
Lunch- 1 serving of grilled lemon chicken with mixed greens
Snack- 1 serving of arugula salad with one apple
Dinner- 1 serving of roasted cauliflower with stir-fried shrimp and cream cheese sauce
Bottomline for Dukan diet for women
If followed with the exemplary dedication and determination, this Dukan diet for women can be your magic recipe for weight loss.
Still, do consult with your doctor or physician before getting started.
Printable (PDF) Dukan diet for women
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of hard-boiled eggs with 3 slices of Ham | 1 serving of cooked eggs with 2 slices of bacon | 1 serving of scrambled eggs with 2 strips of bacon | 1 serving of spinach and tomato scramble with 2 strips of bacon | 1 serving of cream cheese omelet with 2 strips of bacon | 1 serving of classic omelet with roasted ham slices | 1 serving of baked avocado egg cups |
| Snack | 1 serving of peppered cheese slices | 1 serving of baby carrots with hummus | 1 serving of nonfat Greek yogurt with 1 apple | 1 serving of baby carrots with hummus | 1 serving of non-fat greek yogurt with 1 apple | 1 serving of plain tuna salad with roasted spinach | 1 serving of peppered cheese slices |
| Lunch | 1 serving of smoked turkey with chopped steak and beef | 1 serving of smoked salmon with roasted broccoli and mixed greens | 1 serving of smoked turkey with chopped steak and beef | 1 serving of roasted beef with spinach and red bell peppers | 1 serving of cucumber avocado salad with cheese slices | 1 serving of smoked salmon with parmesan and olive oil dressing | 1 serving of grilled lemon chicken with mixed greens |
| Snack | Pecans ( 1 oz) | 1 serving of spinach soup with celery sticks | 1 serving of tuna mex tuna salad | 1 serving of nonfat Greek yogurt with 1 cup of strawberries | Almonds ( 1 oz) | 1 serving of non-fat greek yogurt with 1 apple | 1 serving of arugula salad with 1 apple |
| Dinner | 2 servings of roasted bacon with pork loin chops | 1 serving of stir-fried turkey with red bell peppers and roasted asparagus | 1 serving of roasted shrimps with mixed greens and salsa | 1 serving of smoked salmon with zucchini frittata | 1 serving of roasted garlic chicken with herb sauce | 1 serving of chicken Ceaser salad with mixed greens | 1 serving of roasted cauliflower with stir-fried shrimps and cream cheese sauce |
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