What is it and who created it
Today’s diets are straying further and further away from counting calories and looking at your entire body health instead. The Dukan diet takes this exact approach in a plan that involves healthy well-balanced eating with a protein based approached. The diet was developed by Pierre Dukan who is a French dietician and nutritionist. He developed the plan 10 years ago and wrote a book about it that in turn set off a dieting storm. It is well known that people in France are much less obese than Americans, so it’s no wonder were finally now catching on to this here in the US. 😀
The idea behind the plan is that as primitives man was a hunter-gatherer that ate a total of 100 foods of which 28 came from plants and the remaining 72 were animal based. So in turn as long as you stick to these foods, you are able to eat as much as you want.
On the surface it may sound similar to the popular Atkins diet but in fact there are quite a few differences. Of course the main difference is that unlike Atkins, there is absolutely no calorie counting with this one. Dukan also places a ton of importance on natural foods, not shakes and bars such as Atkins does not.
Stick to the end and find out how to get all the plant based nutrition you need daily in one simple dose. This will save you a ton of time from shopping and costs a lot less to. 😉
The basic idea associated with this diet plan
The diet plan takes a four phase approach to losing weight and keeping it off.
During the Attack phase you’ll be focusing on lean proteins and nothing else. You will lose weight quickly in this phase to jump-start your metabolism.
The second phase is the Cruise phase allowing you to add the 28 vegetables that are on the safe list of foods. You’ll be losing weight gradually during this phase, usually about 1lbs per week. You’ll be alternating food combinations from day to day seeing what your body can tolerate without gaining any weight.
In the third phase of the diet – the Consolidation phase – you will be allowed to eat as much protein and vegetables as you like as well as one portion of cheese, one piece of low-sugar fruit and even two slices of whole-grain bread. You can even have those special cheat meals or celebration meals once or twice a week. You will eat a core diet one day a week of pure protein.
Lastly comes the Stabilization phase, this is meant for long-term maintenance. You’ll be allowed to eat anything you want but you do have to follow a few rules. You’ll need to eat 3 tbsp of oat bran daily, walk for 20 minutes a day and once a week have an all-protein day like you did in the Attack phase.
4 attack phases to push results
Within the Dukan Diet there are four phases that one must go through. In order as you pass through them the phases are the Attack phase, Cruise phase, Consolidation phase and lastly the Stabilization phase.
The Dukan diet attack phase is a crucial first part of the plan. You will be working with a goal to lose weight very quickly in an effort to jump-start your metabolism. People are said to even lose as much as 4.4 to 6.6 lbs in as little as two to 10 days. So how exactly do you achieve such a dramatic weight loss in such a short period of time?
In the attack phase you’ll need to stick to lean proteins. No need to count calories though or worry about portion sizes, as you can have as much as you want. When searching for lean protein you can pick fish, beef, eggs, chicken, cottage cheese, soy basically anything that offers a low fat content while offering high protein. The only thing you’ll want to avoid is meats with sugar added to them, such as sauces and flavorings.
At the same time you’ll need to be drinking 1.5 liters of water daily and 1.5 tbsp of oat bran. This oat bran is actually the only carboyhdrate you’ll be allowed to eat during the attack phase. Oat bran expands up to 20 times its size in your stomach helping to control hunger.
The variety of the Dukan diet menu
Depending on which of the four phases you are currently in of the Dukan diet plan, the menu will change. Let’s take a look at some examples of the Dukan diet menu.
Attack Phase Sample Day 1
– low fat cottage cheese
– 2 slices of grilled chicken breast
– warm water
– low fat yogurt
– cinnamon oat bran
– garlic chicken slices
– garlic tiger prawns
* Make sure to consume 1.5 liters of water daily and 1.5tbsp of oat bran.
Cruise Phase Sample Day 1
– soft boiled eggs
– tuna patties
– herbal tea pudding
– mustard salmon
– egg drop soup
Consolidation Phase Sample Day 1
You can follow a similar menu plan to that of the Cruise phase with just a few differences. You’ll be eating vegetables daily and 2 tbsp of oat bran plus you can start to add one serving of fruit each day. When picking what fruit to add there are a few that are considered to be top choices such as:
- kiwi fruit
As well you will be adding one service of cheese and two slices of wholemeal bread daily.
The yummy common food list consists of
There is a list of 100 food items that are termed as okay to eat in unlimited quantities following the Dukan diet. This food list includes 72 items that are animal-based and 28 that are plant based. The 72 foods are able to be consumed from the attack phase onwards, while the 28 plant based ones can be consumed from the cruise phase onwards.
Fish: seafood sticks, dover sole, haddock/smoked haddok, herring, bass, grey mullet hake, halibut/smoked halibut, whiting, turbot, monkfish, red mullet, sardines, salmon/smoked salmon, tuna, cod, mackerel, pollock/coley, swordfish, plaice, dab/lemon sole, skate, sea bream and trout (rainbow and salmon).
Meat and Offal: fat reduced bacon, beefsteak, fillet of beef, kidney, breasola/air-dried/wind dried beef, game, pre-cooked ham slices (void of rind or fat), roast beef, sirloin steak, rabbit, rumpsteak, tongue, veal escalope and veal chop.
Seafood: whelks, clams, oysters, scallops, lobster, calamari/squid, cockles, dublin bay prawns, crab, mussels, crayfish/crawfish, prawns/shrimps.
Poultry: turkey, chicken, quail, chicken liver, turkey slices, ostrich, guinea fowl, pre-cooked chicken, poussin and pigeon.
Vegetables: brussel sprouts, artichoke, beetroot, asparagus, broccoli, aubergine, cabbage, cauliflower, carrot, chicory, celery/celeriac, French beans, peppers, courgette, fennel, cucumber, lamb’s lettuce, kohlrabi, pumpkin, leek, radish, mushrooms, rhubarb, onion, soya bean sprouts, palm hearts, tomato and spinach.
Vegetable proteins: tofu, oat bran and konjac.
Dairy: fat free yogurt, cottage cheese (low fat), fat free Greek yogurt, fat free fromage frais, Quark (low fat) and skimmed milk.
What’s in the some of the standard recipes
Thanks to the wide variety of foods and unlimited quantities you can eat while following the Dukan diet the recipes are endless and filled with fabulous tastes. In case you’ve got a sweet tooth and you’re wondering if you can still eat baked treats, the answer is yes. It’s all about finding the right recipe that uses foods off the safe list.
Moist and Tasty Rhubarb Bars 🙂
Safe During: Cruise, Consolidation and Stabilization phases
- 2 eggs
- 3 cups of chopped rhubarb
- 1/2 cup oat bran
- 1 cup Splenda
- 1 tsp Vanilla Extract
- 1 tsp baking powder
- 1/ tsp cinnamon
- Preheat your oven to 350F.
- Gently beat eggs and add the vanilla and Splenda to the bowl, creaming the mixutre together.
- Add cinnamon, baking powder and oat bran and fold the ingredients together until everything is incorporated.
- Gently fold in the rhubarb and make sure it is well distributed throughout the mixutre.
- Line a tin with parchment paper and spray it with cooking oil. Pour the mixture into the tin making sure it reaches the edges.
- Cook for 35 minutes, or until it is golder brown. You should be able to put a fork in the middle and have it come out clean.
What I feel is missing and should be added in is
Not only do we want to be a good weight but you want to be healthy at the same time, correct? Of course. Having a healthy body makes losing and keeping it off much easier. To be as healthy as we possibly can we need to be aware of a few things that will greatly assist in this. It will also speed up the natural fat burning machine or metabolism of our bodies.
- A plant based supplement that has great nutritional value. Something that answers the body’s need for nutrition from A-Z and you can stop any synthetic multivitamins your currently on. Plus, you can also lesson the amount of groceries and vegetables you consume every day because this is so complete! 🙂 Will save you a lot off the grocery bill.
- Natural antioxidants. How about 46 to be exact? (This is also in the daily core nutrition I am going to introduce you to shortly) Why? Antioxidants rid the body of toxins we encounter on a daily basis. This is essential to gaining great health.
- Anti Inflammatory support, 36 and natural plant based. Pretty every disease there is starts with an inflammation at the cellular level. So I feel that this is crucial to maintain great health and helping the body prevent sickness. Hence the reason why there is a Daily Value issued by NIH or Government on vitamin and nutrient intake.
The core nutrition I am talking about is the Zija product “SuperMix” which is featured on our home page. This nutrition has been show to absorb 100& cell level, where our bodies need it most. See more of a complete nutrient list and some reviews by clicking here.
My Review of the Dukan Diet