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Dukan Diet

After reading a lot online about the Dukan Diet, I have decided to give it a go.   I have about 20 kilos to lose, so I need to buy some electronic weighing scales over the weekend too so I can keep an accurate account of how much weight I am losing.

The basics of the diet: There are 4 phases, starting with the Attack Phase. Go to the official Dukan diet website, where it will take your details to give you your ‘True Weight’ and also how long you need to be in each phase. http://www.dukandiet.com/

 

It is a protein diet, allowing only low-fat protein for the Attack phase.      Foods allowed: Chicken, Beef, Turkey and Fish aswell as dairy products: Eggs, Fat Free Yoghurt, Fat Free Cottage Cheese (*which I can’t find anywhere as of yet) Fromage Frais (they use Quark elsewhere but not sold in the UK) and Tofu.

Drink 2 litres of water a day at least, coffee, tea and diet drinks(less than 1 calories a glass) are ok too. I also think you can have skimmed milk. You must also have a 20 minute walk every day.

You are also allowed seasonings like pepper, spices, basil, salt, vinegar and onions. You are allowed as many eggs as you want, but if you have high cholesterol then it is advised not to have too many yolks. I have also just read that you can eat Shirataki noodles in all the phases, they are a carb free noodle that I recently discovered. Google barenakedfood or check eBay, they are also practically calorie free too!!

You  must have a serving of Oat Bran each day,( 1.5 tablespoons in Phase 1 or 15 g) which can be made into various meals, such as a porridge, dukan pancake or dukan bread!

The Beginning – Attack Phase 6 days

 I started this eating plan yesterday, but only unofficially as I will be having a few drinks and a party to go to this weekend so am starting properly on Monday 30/01/12.

Thursday 26 Jan

 Breakfast: Dukan Pancake

Snack: 2 slices of Turkey breast

Lunch: 2 Tuna steaks, a boiled egg and some fat-free yoghurt

Snack: a boiled egg

Dinner: 2 Pork steaks, grilled with garlic and lazy chilli.

Then I caved and ate a bit of ravioli and a roll with butter. Not good but it gave me an example (sans the cheat) of how my first week will be.

I felt pretty full after lunch and only ate the snack as I knew I was going food shopping after work and didn’t want to be hungry. The ravioli and bread was an impulse eat, I was actually full but just couldn’t resist! I drank 2.5 litres of water and couple of cups of tea. Oh and a diet coke.

All in all, it felt pretty good, I wasn’t starving at all though I usually eat fruit in the morning and afternoon so felt  a bit weird. In fact, I’m not allowed fruit for about 4 months…

Friday 27 Jan

Breakfast: Dukan Pancake

Snack: 2 slices of chicken

Lunch: a grilled pork steak with pepper, a boiled egg and 2 slices of chicken    Feeling quite hungry still, so drinking some water and eating some sugar-free chewing gum!

Snack: fat-free yoghurt

Dinner:

Recipe

Dukan Pancake

1.5 tbls Oat Bran, 1 egg and 1.5 tbls of Fromage Frais. Mix all the ingredients together, pour into a pan and cook for 2 – 3 minutes each side. You can put a few drops of oil onto kitchen towel to wipe around the pan.

I thought this pancake was very tasty, and I didn’t even use any sweetener.

Just found this link online, which answers a lot of questions!

http://mydukandiet.com/dieting/dukan-diet-frequently-asked-questions/

UPDATE: * You can eat low-fat cottage cheese, it doesn’t have to be fat-free! phew!

Recipe

Oat Bran Cookies (at the moment – untested)

1 tsp baking powder, 1 egg, 3 tbls Oat bran, 1 tbls sweetener and and 2-3 tablespoons of fat free yoghurt. Preheat the oven at 180, mix all the ingredients until thick and smooth, tip it into a baking tray or into muffin tray.  Bake for about 15 minutes.

Another great article is on this link:

http://www.dailymail.co.uk/health/article-1267356/The-Dukan-Diet-Put-fat-cells-revolutionary-weight-loss-plan.html

See what happens on my first day…..Monday 30th January 2012

 72 Protein Foods List – These are 72 Foods safe to eat in unlimited quantities on every phase of the diet.
Meat and Offal
Beef Steak
Filet of beef
Sirloin Steak
Roast Beef
Rump Steak
Tongue
Bresaola (air dried beef)
Veal escalope
Kidney
Calf’s liver
Veal Chop
Cooked ham slices (no fat, no rind)
Cooked chicken and turkey slices (no fat, no rind)
Fat reduced bacon
Game – Venison, pheasant, partridge, grouse
Rabbit/Hare
Fish
Dab/Lemon sole
Dover sole
Fish roe – Cod, Salmon, Herring, Mullet
Cod
Grey Mullet
Hake
Halibut
Haddock
Monkfish
Mackerel
Plaice
Pollock/Coley
Rainbow Trout/Salmon Trout
Salmon
Sardines
Red Mullet
Sea Bass
Skate
Sea bream
Smoked Salmon
Swordfish
Tuna
Whiting
Turbot
Seafood
Clams
Cockles
Calamari/Squid
Crayfish
Lobster
Dublin Bay prawns
Mediterranean prawns/ Gambas
Mussels
Oysters
Scallops
Whelks
Prawns
Seafood sticks – surimi
Shrimp
Poultry
Chicken livers
Chicken
Guinea Fowl
Ostrich
Poussin
Pigeon
Quail
Turkey
Eggs
Hen’s eggs
Quail’s eggs
Virtually Fat-Free Dairy Products
Skim milk
Virtually fat-free quark
Fat-free fromage frais
Virtually fat-free cottage cheese
Fat-free greek yogurt
Fat Free natural yoghurt (plain or no-sugar sweetener only)
Vegetable Protein
Tofu

After the Attack Phase is finished and you are on the Cruise Phase you can start eating vegetables again. Not allowed potatoes or sweet potatoes until you finish the Cruise Phase.

Vegetables
Artichoke
Aubergine or Eggplant
Asparagus
Cabbage – all types
Beetroot
Broccoli and Purple sprouting broccoli
Carrot
Chicory
Courgette or Zucchini
Celery/ Celeriac or Celery Root
Cucumber
Leek
Fennel
French beans – String beans – Mangetout
Mushroom (many people ask about this and mushrooms are okay on the cruise phase!!!)
Onion
Palm Heart
Pepper
Pumpkin – Marrow – Squash
Radish
Rhubarb
Salad leaves – all types including but not limited to butter lettuce, spring mix, Red leaf lettuce, rocket, green leaf
Soy Beans
Spinach
// Swede
Swiss chard
Tomato
Turnip

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Categories: Diets Tags: , ,
  1. January 27, 2012 at 2:23 pm

    last year I wanted to give it a try to this diet,but..honestly,I can’t live without veggies or some olive oil drops-as in the first phase they are forbidden…so nah..this is not for me,also I am not such a meat eater as this diet is for meat eaters in my opinion. but good luck with the diet if you try it!

    • January 27, 2012 at 2:58 pm

      Thanks for my first comment!! If you don’t eat a lot of meat then it’s probably not worth trying it. Thanks, I hope it works!

  2. January 28, 2012 at 4:56 am

    Great post, im going to keep reading some more.

    • February 3, 2012 at 1:29 pm

      Thank you, please do keep reading and making comments! enjoy!

  3. February 24, 2012 at 3:18 am

    Ahh felling hungry after reading your post thanks lol

  1. February 1, 2012 at 12:27 pm

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