Dukan Diet

The Dukan Diet is England and France’s #1 diet plan designed by French physician Dr. Pierre Dukan over a decade ago to treat obesity.  It’s a 4-cycle, high protein, low carbs diet plan. The philosophy behind the plan is to eat a much as you want as long a protein is the main foods in all your cycles along with oat bran coupled with a 20-minute walk every day. Drink lots of water is highly recommended in this program.

Cycle one of this diet plan is called “Attack.” Eat lean proteins such as veal, poultry, lean beef, fish, turkey, shellfish, eggs, soy and fat-free dairy products. The staple of this diet plan is to consume protein, 1.5 tablespoons of oat bran and 1.5 liters of water daily. Meats excluded from this phase are pork and lamb.

This first cycle should last no more than ten days. Foods may be seasoned with nonfat condiments such as mustard, salt, vinegar, herbs and spices. Notice the absence of vegetables and fruits. Dieters are warned that during this phase they may experience bad breath but the reward is a quick weight loss of 5-10 pounds within the first five days of this diet plan.

Cycle two is called “Cruise.” Integrate 28 different types of non-starchy vegetables excluding lettuce, spinach, celery, cucumber and asparagus. In this diet plan you can eat the vegetables raw, steamed, in soups or stewed.

Alternate days of eating vegetables and protein. No butter or oils are allowed during this cycle. Increase your oat bran intake up to 2 tablespoons. You stay on this cycle of the diet plan until you reach your targeted weight. You can lose up to 2 pounds per week during this cycle.

Cycle three of this diet plan is called the “Consolidation.” You stay on your vegetable and protein meal structure and may incorporate lamb and pork back into your weekly menu. You may add one low-sugar fruit per day excluding bananas, grapes, cherries and dried fruit. High fat nuts are also excluded.

During cycle three of this diet plan you may add two-slices of whole-grain bread per day and one extra serving of carbohydrates twice per week such as rice, potatoes, polenta, couscous, lentils, beans, chickpeas or pasta. You may also incorporate 1.5 ounces of cheese but avoid blue cheese, soft cheese or goat cheese. You may “cheat” by having a little wine or dessert, but in so doing, you can only consume protein the day afterwards. Walk up to 25-minutes a day.

Cycle four of this diet plan is called the “Stabilization.” You can eat whatever you like as long as you maintain a one-week a day an all protein diet, consume 3 tablespoons of oat bran a day and walk 20-minutes a day for life. No fats, sugary artificial sweeteners or oils are allowed. Rule of thumb in this diet plan is to never have second helpings, never take the elevator or escalator.

To make sure you achieve all the basic nutrients and minerals your body requires take multivitamins and minerals. Recommended foods during this diet plan as follows: Lean beef, lean ham, rabbit, veal, chicken liver, chicken breast, turkey, fish, seafood, fat-free yogurt, low-fat cottage cheese, skim milk. egg whites, tofu, green vegetables, onions, herbs and spices, mustard, sugar-free ketchup, oat bran, coffee, tea, diet soda and sugar-free chewing gum.