Dukan Diet Recipes

The Dukan Diet is a high protein program. In the attack phase of the diet (phase 1), you need to go through several days of nothing but protein. While this can be challenging for someone who likes to eat carbs, it's only for several days so I believe that it can be done.

If you're a meat eater, you have lots of options to choose from: beef, veal, chicken, ostrich, fish, seafood, low fat dairy products, and eggs are some of the common sources of protein you can choose from and there are others you can find.

As long as you can get enough protein from diverse permissible sources and as long as you don't allow the no carb and low carb weeks to deter you, this is a program that may be for you.

Attack Phase

The Attack Phase This phase lasts between 1-10 days depending on how much weight you have to lose (around a week for people who have to lose about 25 pounds). During the attack phase, there are no calorie restrictions.

Your diet consists mainly of lean protein and allows virtually no carbohydrates. Your meals also include fat-free dairy products and the "secret weapon" of the diet - oat bran. Proponents of Dukan maintain that 1 ½ tablespoons of oat bran a day allow people to feel fuller, while the fiber efficiently cleans out their system

You need to cook these foods with no oil or as little of it as you can. You can drink water, tea, and coffee as well as other no sugar beverages.
As you can imagine, this is the hardest phase of the diet. It will be good to do it with a weight loss buddy and to increase your consumption of liquids to reduce hunger and sense of deprivation.

Cruise phase

This is the second phase you follow to lose weight after the initial attack phase. This phase will result in a more gradual weight loss and you should follow it until you reach your target weight.

On the cruise phase, you can add vegetables to your diet but you must avoid starchy ones such as potatoes, peas, and beans. Basically, you alternate between all protein days and protein and vegetables days, so this is sort of a half-attack phase. Being able to add salads to your diet makes it a lot easier.

This can still be a challenging few weeks as it can take a while for you to reach your target weight.

Consolidation Phase

On this phase you begin to go back to a normal diet, introducing bread, fruit and more carb rich foods to your diet.
You still need to eat lots of protein so the menu builds up on that of the previous phases. There are so many ways you can now eat and combine fruit, bread, and the pasta you're now allowed so this is a phase with lots of freedom. In addition, you have two free-meals each week. You can eat what you like on them. I won't give you any ideas about what you can eat but I'm sure that you'll be able to come up with something.

Stabilisation phase

This is the final phase, you just need to have an all protein day once a week. Other than that, you have practically complete freedom to choose what you like and enjoy it. I wouldn't start stuffing myself with candy and chocolate, but you can definitely enjoy yourself more. The theory is that the one all protein day will be enough to maintain your weight for years to come.

Dukan Diet Tips

1.Make sure to drink lots of water each and every day.
2.Don't overdo the attack phase. It is somewhat extreme.
3.You should make sure to stock your kitchen with phase correct foods and nothing else.
4.You can and should eat a spoonful of bran oats each day.
5.Do try to enjoy yourself on the free meals.
6.After the attack phase, workout on a regular basis. Do both strength training and cardio exercises

Dukan Diet Advantages and Disadvantages

Advantages

Has a lot of positive testimonials.
Affordable and simple to follow.
Protein can help you feel full and produce a short metabolism boost.
Does allow freedom in later stages of the diet.

Disadvantages

May be too restrictive for some people in the early stages.
Does not place enough focus on physical exercise

In Conclusion

The Dukan Diet does have merit and it does include steps to help the average person change his/her eating routine to that of the diet. However, there is no denying that this is a restrictive diet in many respects, especially in the early stages.
If you can get by the two initial phases, you should do quite well on this diet plan.

A simple pancake that is easy to prepare and to cook.
If eaten in the morning for breakfast, it will keep you feeling full all morning.
Ingredients
Ingredients (for one pancake)
2 tablespoons oat bran
1 tablespoon wheat bran
1 egg
2 tablespoons fat-free fromage blanc

Notes: Fat-free Fromage blanc is a fat-free cream cheese usually sold in the supermarket in 500g tubs. If you are making 2 pancakes, double up the ingredients, but use just one egg for the two.

Directions
Options:

* Savoury - Add pepper, herbs and garlic if you like.

* Sweet - Add sweetener or diet food flavourings (nuts, chocolate, etc).

Alternative idea:

* You can substitute the 1 tbsp wheat bran for 1 tbsp oat bran to make a pure oat bran pancake.

Method
Mix the ingredients together in a bowl. If the mixture is too stiff, add a couple of teaspoons of skim milk.

Add a couple of drops of light oil to a frying pan. Wipe off the oil with a sheet of paper kitchen towel.

Spread the mixture in the pan.

Cook on a medium heat until the underside is golden and the upper side starts to dry.

Flip the pancake and cook the other side.

Makes 1 pancake/serving

Number of Servings: 1

An alternative to store bought mayo.

Ingredients
1 hard boiled egg
55g (2oz) non-fat fromage frais or quark
1/2 teaspoon Mustard

Directions
Crush the hard boiled egg with a fork and mix into the non-fat fromage frais or quark.
Then add the mustard, salt and pepper to taste, or a dash of paprika and/or some herbs if you wish.
Mayonnaise must be refrigerated.

Number of Servings: 10

Ingredients
70g (2 1/2oz) finely chopped onion
6-8 fresh tomatoes, peeled and seeds removed
OR
1 x 410g (14 1/2oz) can peeled tomatoes
1/2 teaspoon basil
1/2 teaspoon fresh mint
1/2 teaspoon tarragon
1 clove garlic
Salt and pepper to taste.

Directions
Put the chopped onion and fresh (or canned) tomatoes in a non-stick saucepan, add salt and pepper to taste.

Cover and simmer over a low heat for 20 minutes.
Let the sauce cool then add the herbs.

Makes 4 (1/4 cup) servings

Number of Servings: 4