Dukan Diet Recipe
What is Dukan Diet?
Every dieter has been heard about Dukan Diet. The Dukan Diet was developed by French nutritionist and medical doctor Pierre Dukan over ten years ago and has gained incredible popularity since its creation. Dukan diet is one of the most effective diets, it really works.
The Dukan Diet is based around eating high-protein foods while severely limiting all carbohydrates including fruits, starchy vegetables, legumes and whole grains. This diet is somewhat similar to the Atkins Diet, but it is not as extreme. Unlike the Atkins diet the emphasis is on sources of protein that are low in fat such as fish, poultry and reduced-fat dairy products.
Phase 1: Attack
This phase lasts 3-10 days. It is a period of rapid weight loss. Dieters are told they can expect to lose between seven and ten pounds within the first five days.
– You begin eating nothing but lean protein, and it can be all of the lean protein that you want – no calorie counting! The foods you’re allowed to eat are all kinds of meats like fish, chicken, and beef. Make sure to eat meats that are typically lower in fat and also be careful to not eat meat that has added sugars. NO vinegar, mustard, salt, herbs and spices.
– Also, you can eat non-fat dairy such as cottage cheese and eggs as they are a great source of protein.
– Calorie-free drinks including water, coffee, tea and diet soda are also permitted and you can include one and a half tablespoons of oatmeal each day.
– In phase 1, you are also required to drink at least 1.5 liters of water a day. Drinking water will help make you stay full, and it’s also a little more important to drink water than usual since a low carbohydrate diet can dehydrate you.
Phase 2: The Cruise Phase
Phase 2 can last as long as you need it to, but for an example’s sake, let’s say that takes place over the course of 3 weeks to 1 month.
– The cruise phase is the second stage and reintroduces gradually, vegetables. The types of vegetables allowed in this phase are limited to those that do not contain starch such as lettuce, spinach, celery, cucumber, asparagus and tomato. No potatoes.
– Days of protein only are alternated with days of protein and vegetables.
– You are still required to drink at least 1.5 liters of water a day, and as far as oat bran, increase your oat bran intake to about at least 2 tablespoons a day.
Phase 3: The Consolidation Phase
Phase 3 can last however long you want it to, even if you plan to obey this diet for your entire life, until your desired weight is reached. This phase is mainly intended to avoid recovery of weight lost during weight loss regime.
– You will continue to base your diet on protein and vegetables but are also allowed one portion of fruit as well as two slices of whole-grain bread each day.
– You are permitted one extra serving of carbs per week, which may include foods like pasta or rice.
– You are also allowed one ‘celebration meal’ each week, which is increased to twice a week after you have been in phase three for a while.
Phase 4: The Stabilization Phase
Phase stabilization is the transition to a normal diet, balanced and based on principles of healthy eating.
You can eat whatever you’d like and you will not gain weight, as long as you abide by the following: one day a week, follow the phase 1 Attack part, eat 3 tablespoons of oat bran a day.
During Dukan diet should be strictly complied with recommended menu. Quantities are not restricted, but all foods permitted to be consumed in moderation, and as varied as possible.
You are required to drink at least 2.5 liters of water a day to sustain body metabolism of proteins effort.
You should make at least one hour of exercise every day.
