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Dukan Diet

Dukan  Diet

The Dukan diet can help you to lose weight


Founder, Dr Pierre Dukan, is a French nutritionist with over 30 years experience, and he is reported to have celebrities, such as Jennifer Lopez (J-Lo), model Gisele Bundchen and opera singer Katherine Jenkins, claiming to lose weight following his highly successful Dukan Diet, as well as 5 million French women.

Dukan diet The Dukan diet has been widely reported to have been the key to the Duchess of Cambridge's mother, Carole Middleton's, success in slimming down before the Royal Wedding.

This is a high protein plan with an initial no-carb, non-fat diet period, before gradually re-introducing other food groups back into the diet.

There is no calorie counting or food weighing involved.

The 4 stages in the Dukan diet

  • Protein-rich foods for the initial 2-7 days - only lean meat, fish, eggs and non-fat dairy foods are suggested. There is a suggested list of 72 protein foods in the diet. This kick-start phase is for rapid weight loss. Drinking plenty of water is also important - at least 1.5 litres of water per day. A tbsp of oat bran helps combat constipation and hunger pangs (Dukan Attack stage)
  • Add unlimited vegetables (there is a list of 28) every other day. This 'on and off' diet continues until you reach your target weight. This phase encourages a slower weight loss rate - usually an average weight loss of 2lb a week. (Dukan Cruise stage)
  • Now at your ideal weight you can re-introduce foods such as bread, pasta, rice, butter and vegetable oils. Even the odd glass of wine and a celebration meal is allowed.
  • You are expected to remain in this phase for 5 days for every pound of weight you lost in the last 2 stages of the diet. During this stage you are not expected to lose weight, but maintain your target weight.(Dukan Consolidation stage)
  • Eventually, you are allowed to eat what you like for six days a week. However, you are expected to maintain a protein-only day once a week. Thursday is recommended as the ideal week day.
  • In France the Dukan diet has become so popular that Thursday has become the 'protein day', and restaurants now offer special recipes and menus on this day. This 'protein-only' day is supposed to help you maintain your ideal weight, by covering any overeating - you can apparently lose 1.5lb to 2lb instantly. (Dukan Stabilisation stage).

    Dr Pierre Dukan has been reported as suggesting that taking multivitamins during the first two phases is advisable.

More info: www.dukandiet.co.uk

How does the Dukan Diet Work?

The initial kick-start stage, when you eat high protein foods, requires more energy from the body during digestion, and so burns off more calories. During the first 2 stages you lose weight, first rapidly then at a slower rate. The next two stages help you sustain your target weight, as you gradually reintroduce food groups back into your eating plan. By keeping one day a week to eating only high-protein foods (for the rest of your life) you are able to keep your weight under control.

What foods does the Dukan Diet suggest for each stage?

dukan diet attack breakfastAttack Stage

Meat (beef and veal), poultry (skinless), ham, fish, seafood, fat-free dairy products, tea, coffee and lots of water.

Cruise Stage

All vegetables can be added every other day to the high-protein and non-fat foods, apart from the following veg :potatoes, green beans, sweetcorn, peas, avocados and lentils.

Consolidation Stage

Other food groups are gradually reintroduced , like bread, rice, pasta, vegetable oils and even butter.

Stabilisation Stage

Back to your normal eating, apart from a protein-only day once a week. Also keep up with the oat bran.

A day of eating on the initial Attack stage of the Dukan diet could look like this:

Example Dukan Breakfast
  • A 0% fat yoghurt or fromage frais, and a boiled egg with 1 slice of turkey or lean ham or
  • Scrambled egg with salmon with a cup of unsweetened tea or coffee
Example Dukan Lunch
  • Oat bran pancake (1.5 tbsp daily oat bran is allowed) with salmon or fat-free cottage cheese or
  • mixed seafood or tinned sardines(in brine)
Example Dukan Dinner
  • Grilled fish or
  • Chicken breast cooked with lemon juice and paprika

Dukan Diet Recipe

Oat Bran Pancake

1.5 tbsp oat bran
1 egg
2 tbsp fat free fromage frais

Mix ingredients together, adding a splash of skimmed milk if too thick, heat gently in a non-stick frying pan, until golden on both sides.

Dukan Turkey Curry

Serves 4-6

300g turkey breast, roughly chopped
1 onion, chopped
1 garlic clove, crushed
sm piece root ginger, chopped
1 ½ tsp Korma curry spice
small handful coriander leaves
450g butternut, chopped
150g spinach
1 tsp cornflour
1 tsp soy sauce
2 tbsp fat free natural yoghurt
2 tsp sunflower oil
550ml water

Make a curry paste by blending the onion, garlic, ginger, korma and coriander.
Heat the oil in a frying pan and add the curry paste. Next fry the turkey and onion for 2-3 minutes before adding the butternut and 450 ml water. Bring to the boil then simmer for 15-18 minutes or until the butternut is tender.
Add the spinach.
Mix the cornflour, soy sauce and 100 ml water and add to the curry. Stir until the curry thickens. Stir in the yoghurt and serve.

Dukan Scones

Makes 4

50g Dukan oat bran (Note: Oatbran is measured in tablespoons in the Dukan diet. 1tbsp =15 grams - so approx 3 1/4 tbsps)
50g cornflour
1 egg, separated
1 tbsp fat free quark
1 tbsp low fat yoghurt
3 strawberries, hulled and sliced

Preheat the oven to 200C (400F) Gas Mark 6.
Mix the oat bran and cornflour in a bow.l
Whisk the egg white until stiff. and mix the egg yolk and quark together.
Fold the egg white into the egg yolk mixture, then add to the oat bran mixture.
Spoon onto a baking sheet and cook for 8-10 minutes.

Advantages of the Dukan diet

The four stages of the Dukan diet make it easy to follow and some users have reported significant weight loss in the two week induction phase, making it a good option if you need to lose weight fast. Up to 7 lb can be lost in the first 5 days.

The diet moves to a healthier, slower weight-loss stage in phase 2, which is more sustainable.

Treats are allowed, such as two celebration dinners per week during stage 3 ( Consolidation phase), which takes into account real life occasions - like birthdays, xmas, etc. Again this makes the diet more sustainable and more likely to succeed.

Cons of the Dukan diet

The 'protein only' day once a week, in the final Stabilisation stage, is recommended for life!

Rapid weight-loss (as in the initial 2 weeks) is generally not recommended by health experts - the optimum weight-loss is considered to be 2lb a week.

The initial Attack stage is low in fibre, so there is a risk of constipation. Drinking plenty of water and eating the allowed oatbran can help.

Bad breath and headaches are often reported as a side effect of the diet restrictions. Chewing cardamom pods or parsley can help with the bad breath.

A protein diet high in meat and eggs, as in the initial 2 weeks, can raise your cholesterol. Dukan recommends salt-free and fat-free foods wherever possible to help restrict this side effect.

It is never a good idea to cut out a whole food group, so health-wise the best way to lose weight is to eat a balanced diet, but in lesser quantities.



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