How Do I Adapt the Dukan Diet for Vegetarians?
The Dukan diet, known as a high-protein diet, can be adapted for vegetarian eaters in many cases. Since the Dukan diet for vegetarians still includes a large amount of protein, it is necessary to replace the meat with alternative varieties of protein than would be consumed on the original Dukan diet. Vegetarians who eat fish, known as pescetarians, or eggs and dairy, known as lacto-ovo vegetarians, have a much easier time than those who are vegan. The Dukan diet has four stages where protein would need to be replaced for both vegetarians and vegans.
If you eat some types of meat, fish, dairy and eggs, then you will have no problem with a Dukan diet for vegetarians. Individuals who have stricter diets might find the Dukan diet more of a challenge, so you will have to look for lean protein sources that work for you. It might be a good idea to speak with a diet consultant or physician before undertaking this diet if you are worried about restricting your calories too much and becoming unhealthy.
In the first stage, which is known as the attack phase, you will replace the majority of the meat, depending on your diet, with protein from seafood, eggs, dairy and soy products. The length of each phase varies depending on the diet goals of the individual, but also includes a daily amount of oat bran. Acceptable seafood includes non-fatty fishes and shellfish such as shrimp, crab, and mussels. Dairy sources such as cottage cheese and soy sources such as tofu can also be included during this phase.
During the next phase, which is called the cruise phase, you have days where you consume only lean protein interspersed with days where you consume vegetables and oat bran. From this point on, the Dukan diet for vegetarians becomes easier because of the addition of vegetables. The third phase is known as the consolidation phase and includes eating as much lean protein and vegetables as you wish. You can also begin to add bread back into your diet and have one celebration meal per week where you eat whatever you want.
After the consolidation phase is complete, the Dukan diet for vegetarians includes going back to eating whatever you want, but trying to stick with the rules of consolidation as much as possible. This means unlimited vegetables and lean proteins whenever you want. One day a week, you must eat only lean proteins and drink only water.
You're actually not allowed to eat any beans or nuts (too high in carbs and fat) during attack or cruise, or ever even in maintenance mode on PP (pure protein) days, at least "by the book."
Some vaguely affiliated website claims vegans can add 2 tablespoons of lentils on PP and unlimited on PV days, but the books don't mention this.
Doing this as a vegan would be extremely, extremely difficult, and probably quite unhealthy as your only allowed food sources for PP days would be processed defatted soy/tofu or seitan, plus the bit of pure wheat bran you're allowed, and even the PV days would only add a short list of veggies (not beans or nuts) to this list.
@alisha- I'll be honest and say that as a vegetarian who eats little dairy and absolutely no fish, I don't consider you a vegetarian either- I think that diets like your are what the word "pescatarian" was made for.
However, your diet does adapt pretty easily to Dukan and other diets, while I don't really think I could ever adapt my own mostly vegan diet to this. This is mainly because I'm not the most creative in the kitchen.
There is a Dukan diet book and it was recently revised and republished. The original version didn't offer much ideas for vegetarians and vegans but the new revised version has a section especially for them.
It also lists some vegetarian alternatives to meat sources in the different phases. I'm a non-vegetarian who's on the Dukan diet but I have two friends who are also doing it and who are vegetarian. They eat things like tofu, soy milk, tempei and quinoa.
@fify-- I'm doing the Dukan diet right now, I'm currently in phase 2. I'm also a vegetarian but I eat dairy and fish (some of my vegetarian friends don't consider me a vegetarian because of this!) I don't eat any kind of meat though- red meat or poultry.
The Dukan diet is going really great for me so far. I'm basically eating a lot of fish -- mainly salmon because it's lean -- and eggs. I could have milk products too but I'm avoiding those because of their fat content. I haven't had difficulty finding protein sources so far. I suppose I might get bored of fish and eggs at some point, but then I could replace it with vegetable based protein like soy and beans.
I definitely agree with the article that doing the Dukan diet for vegetarians is not hard if you can have seafood and dairy. If you can't, it will be more challenging. I personally love fish and eggs so I probably wouldn't have been able to do the Dukan diet at all if I couldn't have those.
This is the first time I'm hearing about the Dukan diet and it sounds like it has a workable and realistic schedule for people who want to lose weight. Even if you are a vegan and don't consume any dairy, eggs or seafood, there are still plenty of food sources that you can replace meat with. Beans are one of the best, along with nuts and some fruits and vegetables like avocados and mushrooms.
I'm a vegan and I have nuts and fruits for breakfast, and then beans and vegetables for lunch and dinner. So I'm sure that the Dukan diet could be adapted to Vegans. You might need to use your imagination to create different meals though so that you don't get bored of eating the same variety of foods.
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