What is the Dukan Diet?
**Who has used it successfully? **
Gisele Bundchen, Jennifer Lopez and Carole Middleton.
**How does it work? **
1. (Start weight) Attack stage:
‘Short and meteoric’ – lasts 5-10 days dependant on weight - during this stage of the diet you are limited to eating 72 high protein foods - such as beef steak, prawns, salmon and hens egg - which gives immediate weight loss results
Must drink at least 1.5 litres of water a day
2. (Leading to true weight) Cruise stage:
During this phase the diet alternates between days of only eating pure protein (PP days) and days which combine protein with the choice of 28 recommended vegetables (PV days)
3. (Preparing for return of balanced diet) Consolidation stage:
This phase is more in-depth. You do this phase 5 days per every 1lb already lost, e.g. 3lbs lost, 15 days on the consolidation phase
Continue with the same rules of the cruise stage but also:
This stage is all about getting a balanced diet back and maintaining your current weight after initial weight loss
4. (Sticking to the diet for life) Stabilization stage:
This final stage is all about maintaining the weight loss by sticking to a few rules for life
As there are four different stages, recipes per stage will differ as you will be allowed different foods
Breakfast Recipes
Dukan porridge - suitable for all stages
Prep time - 10 minutes - Serves 1 prep
Cook 2 thirds of a tbsp of oat bran with 200 ml skimmed milk, for 1 minute in a microwave, stir, then for another 30-60 seconds. Sweeten with a stevia sweetener.
Oat bran pancakes - Suitable for all stages
Prep time – 10 minutes cooking time – 5 minutes Serves 1 person
Ingredients:
2 tablespoon of fromage frais 2 tablespoon of Oat bran
1 tablespoon of wheat bran
1 Egg
Step 1 :
Mix all of the ingredients together in a bowl. If they aren’t mixing very well, add a couple of teaspoons of skimmed milk.
Step 2:
Add a couple of drops of oil to a frying pan (light oil or fry lite). Wipe the oil off of the pan with some kitchen towel.
Step 3:
Spread the mixture in the frying pan
Step 4: Cook on a medium heat until the pancakes turn a golden colour underneath, flip the pancake one the upper side begins to dry
Soft boiled eggs with crispy ham - Suitable for all stages
Cooking time - 15 minutes serves 1 person
Ingredients:
2 eggs
5 slices of lean ham
1-2 pinches of salt
Step 1:
Pre-heat oven to 200C
Step 2:
Place eggs in slightly salted, cold water and boil for 11 minutes
Step 3:
Place ham onto a grill and cook for 7 minutes
Step 4:
Turn the ham over and check after a further 5 minutes
Step 5:
Put eggs in egg cups and ham onto a plate and enjoy
Lunch recipes
Chicken soufflé - suitable for all stages
Cooking time - 30mins Serves 4 - prep 20mins
Ingredients
1 large chicken breas
t 1 egg
1 small cup of skimmed milk
Fines herbs
Salt and pepper
Step 1
Cut the chicken into very small pieces. Season with salt, pepper and the herbs.
Step 2
Heat 1 small cup of skimmed milk, then mix in an egg yolk and the chopped chicken.
Step 3
Whip the egg white until stiff and work into the mixture, without beating too much.
Step 4
Put in the oven in a soufflé mould and cook on a medium heat for 30 minutes.
Asian soup - Suitable for consolidation stage
Cooking time 60 minutes serves 1 person
Ingredients: 1 small pack frozen Asian vegetable mix
500g chicken breasts
1.5 litre chicken stock
Handful of chives
250g fat free Greek yoghurt
1-2 tablespoons mild curry
Step 1:
Boil the chicken stock (use low fat stock cubes)
Step 2:
Dice the chicken and put into the chicken stock with vegetables
Step 3:
Add curry (to your preference) until mixture turns an orange colour
Step 4:
Boil the ingredients together until they are soft
Step 5:
Stir in yoghurt and serve with chives
Portobello Mushroom Sandwich - Suitable for consolidation stage
Cooking time – 15 minutes serves 1 person
Ingredients:
1 tablespoon Low fat mayonnaise
2 tablespoons fat free mozzarella
Pepper
1 large cap mushroom
3 turkey slices
Step 1:
Wash and dry mushroom cap
Step 2:
Spoon low fat mayonnaise into cap
Step 3:
Lay turkey slices over the cap and season with pepper (to preference)
Step 4:
Sprinkle fat free mozzarella over the top
Step 5: Cook in microwave for 2 minutes on highest setting
Dinner recipes
Butterflied chicken breast - Suitable for all stages
Cooking time 5-10 minutes serves 1 person
Ingredients:
¼ tablespoon black pepper
½ tablespoon salt
1 tablespoon lemon juice
1 tablespoon bicarbonate of soda
1 skinless, boneless, butterflied chicken breast
Step 1:
Brine butterflied chicken breast in one cup of water with salt. Remove after five to ten minutes, then rub with rosemary and pepper.
Step 2:
Place a non-stick pan over high heat and wait until it begins to smoke.
Step 3:
Pan fry the butterflied breast, alternating between sides every half a minute until the chicken is cooked. This should take 4-5 minutes.
Step 4:
Squeeze lemon juice over and serve immediately.
Broiled Salmon - Suitable for consolidation stage
Cooking time 30 minutes, serves 2
Ingredients:
1 tablespoon Dijon mustard
Minced garlic
Italian seasoning
1 squeeze lemon juice
2 tablespoon quark
300g salmon fillet
Step 1:
Dry the extra moist off the salmon fillet.
Step 2:
Preheat the oven under 200C
Step 3:
Mix the rest of the ingredients in a bowl into a paste.
Step 4:
Place the salmon on a piece of baking paper, let it sit in the baking tray.
Step 5:
Brush the mixed paste on top of the salmon.
Step 6:
Place the baking tray in the oven, heat about 20 min, until the top is a little dry and start to get a bit of color.
Step 7:
Serve warm with a piece of fresh lemon and preferred herbs.