{"id":61039,"date":"2023-09-08T17:16:00","date_gmt":"2023-09-08T14:16:00","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=61039"},"modified":"2024-09-16T19:57:58","modified_gmt":"2024-09-16T16:57:58","slug":"10-gunluk-dukan-diyet-listesi-dukan-diyetiyle-15-kilo-zayiflayabilirsiniz","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/10-gunluk-dukan-diyet-listesi-dukan-diyetiyle-15-kilo-zayiflayabilirsiniz\/","title":{"rendered":"10 g\u00fcnl\u00fck Dukan diyet listesi, Dukan diyetiyle 15 kilo zay\u0131flayabilirsiniz!"},"content":{"rendered":"<p>Dukan diyeti 2000\u2019li y\u0131llarda Frans\u0131z Hekim Pierre Dukan taraf\u0131ndan haz\u0131rland\u0131. Son senelerde \u00e7ok pop\u00fcler olan bu beslenme program\u0131n\u0131 uygulayarak ideal kilonuza kavu\u015fabilirsiniz. \u0130\u015fte 10 g\u00fcnl\u00fck Dukan diyeti listesi:<\/p>\n<p>D&uuml;nyada obezite (\u015fi\u015fman) n&uuml;fus her ge&ccedil;en g&uuml;n art\u0131yor. T&uuml;rkiye Sa\u011fl\u0131k Ara\u015ft\u0131rmas\u0131&#8217;na g&ouml;re 2022 y\u0131l\u0131nda kad\u0131nlar\u0131n %23,6&#8217;s\u0131, erkeklerin ise %16,8&#8217;inin obez. S\u0131f\u0131r beden modas\u0131yla yaln\u0131zca obez ki\u015filer de\u011fil normal kiloda olan &ccedil;o\u011fu ki\u015fi zay\u0131flaman\u0131n yollar\u0131n\u0131 ara\u015ft\u0131r\u0131yor. <strong>Bu y&ouml;ntemlerden biri de Dukan diyeti. Dukan diyeti sa\u011fl\u0131kl\u0131 ve k\u0131sa s&uuml;rede kilo vermek isteyenlerin uygulayabilece\u011fi Dr. Pierre Dukan taraf\u0131ndan olu\u015fturulmu\u015f bir diyet.<\/strong><\/p>\n<p><a href=\"https:\/\/www.mavikadin.com\/etiket\/medical+news+today+de+yer+alan+icerige+gore\" target=\"_blank\" rel=\"dofollow noopener\">Medical News Today&rsquo;de yer alan i&ccedil;eri\u011fe g&ouml;re<\/a> Dukan diyeti, y&uuml;ksek protein, d&uuml;\u015f&uuml;k karbonhidrat ve d&uuml;\u015f&uuml;k ya\u011f al\u0131m\u0131na dayal\u0131 bir diyet program\u0131. <a href=\"https:\/\/www.mavikadin.com\/etiket\/dukan+diyeti\" target=\"_blank\" rel=\"dofollow noopener\">Dukan diyeti<\/a>nde 100 yiyece\u011fin t&uuml;ketilmesine izin veriliyor, bu 100 g\u0131dan\u0131n 68&#8217;i &#8220;saf protein&#8221;, 32&#8217;si ise sebzedir.<\/p>\n<p>Dukan diyetinin kilo kayb\u0131 &uuml;zerindeki etkilerini inceleyen &ccedil;ok fazla ara\u015ft\u0131rma yok, ancak <a href=\"https:\/\/www.researchgate.net\/publication\/281830271_Assessment_of_food_intakes_for_women_adopting_the_high_protein_Dukan_diet\" target=\"_blank\" rel=\"nofollow noopener\">2015 y\u0131l\u0131nda yap\u0131lan bir &ccedil;al\u0131\u015fma<\/a>, Dukan diyetini sekiz ila 10 hafta boyunca uygulayan kad\u0131nlar\u0131n ortalama 15 kilo zay\u0131flad\u0131klar\u0131 g&ouml;r&uuml;ld&uuml;.<\/p>\n<h3><strong>10 G&Uuml;NL&Uuml;K DUKAN D\u0130YET L\u0130STES\u0130<\/strong><\/h3>\n<p>Uygulayabilece\u011finiz bir&ccedil;ok farkl\u0131 Dukan diyeti mevcuttur. Diyetisyenler taraf\u0131ndan tavsiye edilen bu diyetler genel hatlar\u0131yla ayn\u0131 i&ccedil;eri\u011fe sahiptir.<\/p>\n<h3><strong>1.G&Uuml;N<\/strong><\/h3>\n<p><strong>KAHVALTI<\/strong><\/p>\n<ul>\n<li>2 dilim \u0131zgara tavuk g&ouml;\u011fs&uuml;<\/li>\n<li><strong>D&uuml;\u015f&uuml;k ya\u011fl\u0131 peynir<\/strong><\/li>\n<li>S\u0131cak i&ccedil;ecek<\/li>\n<\/ul>\n<p><strong>&Ouml;\u011eLE YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>Dana eti ve ya\u011fs\u0131z yo\u011furt<\/li>\n<li>Tar&ccedil;\u0131n, yulaf kepe\u011fi ve g&ouml;zleme<\/li>\n<\/ul>\n<p><strong>AK\u015eAM YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>Taze sar\u0131msakl\u0131 tavuk \u0131zgara<\/li>\n<\/ul>\n<h3><strong>2.G&Uuml;N<\/strong><\/h3>\n<p><strong>KAHVALTI<\/strong><\/p>\n<ul>\n<li>S\u0131cak i&ccedil;ecek<\/li>\n<li><strong>Omlet<\/strong><\/li>\n<li>% 5&rsquo;ten az ya\u011fl\u0131 dana jambon dilimleri<\/li>\n<\/ul>\n<p><strong>&Ouml;\u011eLE YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>Alabal\u0131k<\/li>\n<li><strong>\u015eekersiz &ccedil;ay ya da kahve<\/strong><\/li>\n<li>Yulaf kepe\u011fi<\/li>\n<\/ul>\n<p><strong>AK\u015eAM YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>Ha\u015flanm\u0131\u015f <a href=\"https:\/\/www.mavikadin.com\/etiket\/yumurta\" target=\"_blank\" rel=\"dofollow noopener\">yumurta<\/a><\/li>\n<\/ul>\n<h3><strong>3.G&Uuml;N<\/strong><\/h3>\n<p><strong>KAHVALTI<\/strong><\/p>\n<ul>\n<li>S\u0131cak i&ccedil;ecek<\/li>\n<li><strong>D&uuml;\u015f&uuml;k ya\u011fl\u0131 krem \u200b\u200bpeynir<\/strong><\/li>\n<li>Dana veya hindi jambon dilimleri<\/li>\n<\/ul>\n<p><strong>&Ouml;\u011eLE YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>Izgara tavuk g&ouml;\u011fs&uuml;<\/li>\n<li><strong>M&uuml;sli dondurma<\/strong><\/li>\n<li>Cupcakes<\/li>\n<\/ul>\n<p><strong>AK\u015eAM YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>Yulaf kepe\u011fi ve tavuk<\/li>\n<\/ul>\n<h3><strong>4.G&Uuml;N<\/strong><\/h3>\n<p><strong>KAHVALTI<\/strong><\/p>\n<ul>\n<li>S\u0131cak i&ccedil;ecek<\/li>\n<li><strong>Omlet<\/strong><\/li>\n<li>D&uuml;\u015f&uuml;k ya\u011fl\u0131 krem \u200b\u200bpeynir<\/li>\n<\/ul>\n<p><strong>&Ouml;\u011eLE YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>K&ouml;rili tavuk<\/li>\n<li><strong>\u015eeker &ccedil;ay yahut kahve<\/strong><\/li>\n<li>Yulaf kepe\u011fi ile yap\u0131lm\u0131\u015f hamur i\u015fi<\/li>\n<\/ul>\n<p><strong>AK\u015eAM YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>Somon &ccedil;orbas\u0131<\/li>\n<\/ul>\n<h3><strong>5.G&Uuml;N<\/strong><\/h3>\n<p><strong>KAHVALTI<\/strong><\/p>\n<ul>\n<li>S\u0131cak i&ccedil;ecek<\/li>\n<li>Yulaf kepe\u011fi ile az ya\u011fl\u0131 yo\u011furt<\/li>\n<\/ul>\n<p><strong>&Ouml;\u011eLE YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>Buharda <a href=\"https:\/\/www.mavikadin.com\/etiket\/bal\u0131k\" target=\"_blank\" rel=\"dofollow noopener\">bal\u0131k<\/a><\/li>\n<li><strong>D&uuml;\u015f&uuml;k ya\u011fl\u0131 peynir<\/strong><\/li>\n<li>1 fincan kahve<\/li>\n<\/ul>\n<p><strong>AK\u015eAM YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>Biberli dana biftek<\/li>\n<\/ul>\n<h3><strong>6.G&Uuml;N KAHVALTI<\/strong><\/h3>\n<p><strong>KAHVALTI<\/strong><\/p>\n<ul>\n<li>S\u0131cak i&ccedil;ecek<\/li>\n<li>Omlet<\/li>\n<\/ul>\n<p><strong>&Ouml;\u011eLE YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>Izgara hindi g&ouml;\u011fs&uuml; ya da biftek<\/li>\n<li>Dana veya hindi jambon dilimleri<\/li>\n<li>Yulaf kepe\u011fi &ccedil;erezleri<\/li>\n<li>Diyet soda<\/li>\n<\/ul>\n<p><strong>AK\u015eAM YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>F\u0131r\u0131nda hindi<\/li>\n<\/ul>\n<h3><strong>7.G&Uuml;N<\/strong><\/h3>\n<p><strong>KAHVALTI<\/strong><\/p>\n<ul>\n<li>1 bardak \u015fekersiz papatya &ccedil;ay\u0131<\/li>\n<li>2 adet yumurta ile omlet<\/li>\n<\/ul>\n<p><strong>&Ouml;\u011eLE YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>2 dilim hindi f&uuml;me<\/li>\n<li><strong>Yulaf kepe\u011fi ile yap\u0131lm\u0131\u015f krep<\/strong><\/li>\n<li>\u015eekersiz &ccedil;ay veya kahve<\/li>\n<\/ul>\n<p><strong>AK\u015eAM YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>K\u0131zartma tavuk (derisiz)<\/li>\n<\/ul>\n<h3><strong>8.G&Uuml;N<\/strong><\/h3>\n<p><strong>KAHVALTI<\/strong><\/p>\n<ul>\n<li>1 bardak ye\u015fil &ccedil;ay<\/li>\n<li>1 adet ha\u015flanm\u0131\u015f yumurta<\/li>\n<\/ul>\n<p><strong>&Ouml;\u011eLE YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>Somon f&uuml;me<\/li>\n<li><strong>1,5 yemek ka\u015f\u0131\u011f\u0131 yulaf kepe\u011fi ve krep<\/strong><\/li>\n<li>\u015eekersiz ye\u015fil &ccedil;ay ya da kahve<\/li>\n<\/ul>\n<p><strong>AK\u015eAM YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>K\u0131zartma <a href=\"https:\/\/www.mavikadin.com\/etiket\/hindi\" target=\"_blank\" rel=\"dofollow noopener\">hindi<\/a><\/li>\n<\/ul>\n<h3><strong>9.G&Uuml;N<\/strong><\/h3>\n<p><strong>KAHVALTI<\/strong><\/p>\n<ul>\n<li>1 bardak &ccedil;ay<\/li>\n<li>1 adet ha\u015flanm\u0131\u015f yumurta<\/li>\n<\/ul>\n<p><strong>&Ouml;\u011eLE YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>2 dilim somon f&uuml;me eti<\/li>\n<li><strong>1,5 yemek ka\u015f\u0131\u011f\u0131 kadar yulaf<\/strong><\/li>\n<li>\u015eekersiz rezene &ccedil;ay\u0131 veya kahve<\/li>\n<\/ul>\n<p><strong>AK\u015eAM YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>100 gram hindi eti<\/li>\n<\/ul>\n<h3><strong>10.G&Uuml;N<\/strong><\/h3>\n<p><strong>KAHVALTI<\/strong><\/p>\n<ul>\n<li>1 bardak \u015fekersiz bitki &ccedil;ay\u0131<\/li>\n<li>2 adet ha\u015flanm\u0131\u015f yumurta<\/li>\n<\/ul>\n<p><strong>&Ouml;\u011eLE YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>3 dilim hindi f&uuml;me<\/li>\n<li><strong>1,5 yemek ka\u015f\u0131\u011f\u0131 yulaf<\/strong><\/li>\n<li>1 fincan kahve<\/li>\n<\/ul>\n<p><strong>AK\u015eAM YEME\u011e\u0130<\/strong><\/p>\n<ul>\n<li>100 gram derisi &ccedil;\u0131kar\u0131lm\u0131\u015f tavuk eti<\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/images\/haberler\/23-09\/08\/dukan-diyeti-4.jpg\" alt=\"\" title=\"\"><\/p>\n<h3><strong>DUKAN D\u0130YET\u0130NDE NELER YEN\u0130R?<\/strong><\/h3>\n<p>Dukan diyeti, atak a\u015famas\u0131, seyir a\u015famas\u0131, g&uuml;&ccedil;lendirme a\u015famas\u0131 ve koruma a\u015famas\u0131 olarak 4 farkl\u0131 a\u015famadan olu\u015fuyor. Bu d&ouml;rt a\u015famada hedef ki\u015finin kilo vermesi ve verilen korunmas\u0131n\u0131 ama&ccedil;lanmaktad\u0131r. Dukan diyet listesi 4 a\u015famaya g&ouml;re de\u011fi\u015fmektedir.<\/p>\n<p><strong>Dr. M&uuml;cteba G&uuml;nd&uuml;z dukan diyet listesinde yenilen yiyecekleri \u015f&ouml;yle s\u0131ralad\u0131:<\/strong><\/p>\n<h3><strong>ATAK A\u015eAMASINDA NELER YEN\u0130R?<\/strong><\/h3>\n<ul>\n<li>Yumurta,<\/li>\n<li><strong>Ya\u011fs\u0131z s&uuml;t ve s&uuml;t &uuml;r&uuml;nleri,<\/strong><\/li>\n<li>Ya\u011fs\u0131z dana ve s\u0131\u011f\u0131r eti,<\/li>\n<li><strong>Jambon,<\/strong><\/li>\n<li>Sakatat,<\/li>\n<li><strong>Taze bal\u0131k,<\/strong><\/li>\n<li>1,5 yemek ka\u015f\u0131\u011f\u0131 yulaf kepe\u011fi zorunlu,<\/li>\n<li><strong>Derisiz tavuk ve hindi,<\/strong><\/li>\n<li>1,5 yemek ka\u015f\u0131\u011f\u0131 ya\u011f,<\/li>\n<li><strong>Limon suyu ve tur\u015fu az miktarda oldu\u011fu s&uuml;rece diyet listesi i&ccedil;erisinde yer alabilir.<\/strong><\/li>\n<\/ul>\n<h3><strong>SEY\u0130R A\u015eAMASINDA NELER YENEB\u0130L\u0130R?<\/strong><\/h3>\n<ul>\n<li>Marul, \u0131spanak gibi ye\u015fil yaprakl\u0131 sebzeler,<\/li>\n<li><strong>Mantar,<\/strong><\/li>\n<li>Havu&ccedil;,<\/li>\n<li><strong>Pancar,<\/strong><\/li>\n<li>Ye\u015fil ve k\u0131rm\u0131z\u0131 biberler,<\/li>\n<li><strong>Brokoli,<\/strong><\/li>\n<li>Karnabahar,<\/li>\n<li><strong>Ku\u015fkonmaz,<\/strong><\/li>\n<li>Salatal\u0131k,<\/li>\n<li><strong>Br&uuml;ksel lahanas\u0131 ve lahana,<\/strong><\/li>\n<li>Patl\u0131can,<\/li>\n<li><strong>Enginar,<\/strong><\/li>\n<li>Domates,<\/li>\n<li><strong>Kereviz,<\/strong><\/li>\n<li>Ye\u015fil Fasulye,<\/li>\n<li><strong>P\u0131rasa, Sar\u0131msak ve So\u011fan,<\/strong><\/li>\n<li>Kabak,<\/li>\n<li><strong>\u015ealgam,<\/strong><\/li>\n<li>2 yemek ka\u015f\u0131\u011f\u0131 yulaf kepe\u011fi listede zorunludur.<\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/images\/haberler\/23-09\/08\/dukan-diyeti-5.jpg\" alt=\"\" title=\"\"><\/p>\n<h3><strong>G&Uuml;&Ccedil;LEND\u0130RME A\u015eAMASINDA NELER YEN\u0130R?<\/strong><\/h3>\n<ul>\n<li>Meyve bir porsiyon (<a href=\"https:\/\/www.mavikadin.com\/etiket\/uzum\" target=\"_blank\" rel=\"dofollow noopener\">&uuml;z&uuml;m<\/a>, kavun, karpuz, incir ve muz hari&ccedil;)<\/li>\n<li><strong>Tam tah\u0131ll\u0131 ekmek g&uuml;nde iki dilim,<\/strong><\/li>\n<li>Ni\u015fasta, 225 gram makarna ve tah\u0131llar, baklagiller, m\u0131s\u0131r, pirin&ccedil;, patates,<\/li>\n<li><strong>Peynir,<\/strong><\/li>\n<li>2,5 yemek ka\u015f\u0131\u011f\u0131 yulaf kepe\u011fi,<\/li>\n<li><strong>Kuzu eti,<\/strong><\/li>\n<li>Kutlama g&uuml;n&uuml;ne &ouml;zel haftada 2 kez tatl\u0131 veya i\u015ftah a&ccedil;\u0131c\u0131 ana yemek.<\/li>\n<\/ul>\n<h3><strong>KORUMA L\u0130STES\u0130NDE NELER YENEB\u0130L\u0130R?<\/strong><\/h3>\n<ul>\n<li>3 yemek ka\u015f\u0131\u011f\u0131 her g&uuml;n yulaf kepe\u011fi,<\/li>\n<li>Protein haftan\u0131n bir g&uuml;n&uuml; sadece protein t&uuml;ketilmesi zorunludur.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Dukan diyeti 2000\u2019li y\u0131llarda Frans\u0131z Hekim Pierre Dukan taraf\u0131ndan haz\u0131rland\u0131. Son senelerde \u00e7ok pop\u00fcler olan bu beslenme program\u0131n\u0131 uygulayarak ideal kilonuza kavu\u015fabilirsiniz. \u0130\u015fte 10 g\u00fcnl\u00fck Dukan diyeti listesi: D&uuml;nyada obezite (\u015fi\u015fman) n&uuml;fus her ge&ccedil;en g&uuml;n art\u0131yor. T&uuml;rkiye Sa\u011fl\u0131k Ara\u015ft\u0131rmas\u0131&#8217;na g&ouml;re 2022 y\u0131l\u0131nda kad\u0131nlar\u0131n %23,6&#8217;s\u0131, erkeklerin ise %16,8&#8217;inin obez. S\u0131f\u0131r beden modas\u0131yla yaln\u0131zca obez ki\u015filer de\u011fil [&hellip;]<\/p>\n","protected":false},"author":30,"featured_media":61038,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[4537,45337,181,176],"class_list":["post-61039","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-dukan-diyeti","tag-dukan-diyeti-listesi","tag-kilo-verme","tag-zayiflama"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/61039"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=61039"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/61039\/revisions"}],"predecessor-version":[{"id":61040,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/61039\/revisions\/61040"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/61038"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=61039"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=61039"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=61039"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}