Diet Plans And Menus
The Dukan Diet

The Dukan Diet may be right for you...

Doctor Pierre Dukan

Doctor Pierre Dukan diet program

Doctor Pierre Dukan

The Dukan Diet, also known as the Protal Diet, was created by the French medical Doctor Pierre Dukan. This is a four-step diet based on natural proteins. The first phase involves a drastic change in nutrition. You’ll eat few calories and will start to lose weight fast. During the second phase you will alternate between pure proteins and a combination of proteins and vegetables. The third phase consolidates your successes. You follow the fourth phase the rest of your life. Here are some of the diet principles.

Phase 1 is one of pure proteins. Eat as much as you want of the following categories: (with some exceptions, you’ll have to get a book to follow this diet) organ meats, lean meat, skinless poultry, ham and cold cuts, eggs, fish, sea food, and low-fat dairy products. In addition eat only sugar soft drinks, coffee, tea, infusions, vinegar, pickles, chewing gum, and mustard. Drink six glasses of liquids a day. This phase usually lasts five days. During Phase 2 alternate between five days of pure proteins and five days combining proteins and vegetables. There is a long list of permitted vegetables that may be eaten raw or cooked. Use spices, fat-free yogurt, vinegar, or mustard on your vegetables but stay away from oil. Start Phase 3 when you have reached your desired weight. This phase lasts 10 days for each kilogram (2.2 pounds) of weight lost. Continue alternating as in Phase 2 but add a serving of fruit daily. Stay away from grapes, bananas, cherries, and dried fruits. Eat two slices of whole-grain bread daily. Eat 40 grams of cooked rind cheese such as Gouda daily. Eat two portions of starchy food a week. Once or twice a week eat boiled ham, leg of lamb, or roast pork. You may celebrate by eating anything you want with a glass of wine twice a week, but not the same day. And no seconds are allowed. Once a week eat a pure protein meal as in Phase 1. Phase 4 is the final stabilization phase. Once a week eat a pure protein meal. Eat 3 tablespoons of oat bran daily.

Dukan Diet Foods

Foods Dukan diet program

Some great foods in the Dukan diet.

The Dukan Diet is said to almost never make you hungry. Disadvantages include the necessity of following it closely. Phase 1 is lacking in vitamins, and all phases are lacking in lipids. You may have to take dietary supplements.

Here are two sample menus:
Menu 1 (Phase 1) Breakfast: 2 fat-free yogurts. 2 slices of turkey. Tea. Lunch: Steak tartar. Veal chop. Café au lait. The mid-afternoon snack is a fat-free yogurt and a slice of chicken. Supper: Smoked salmon. Mussels marinières. A yogurt.

Menu 2 (Phase 3) Breakfast: 2 slices of whole-grain bread with butter. A slice of ham. Coffee. Lunch: Green salad. Mushroom omelet. Stuffed tomatoes. A fat-free yogurt. The mid-afternoon snack is an apple. Supper: Leg of lamb. Green beans. 40 grams (about 1.3 ounces) of Gouda cheese.

Some of the information in this article comes from a fascinating new book, La Bible des Régimes, written by Jenny de Jonquières and published by Amérik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and lots more. This information-packed book is presently available only in French. For more information consult the publisher’s website

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