DUKAN DIET PDF
I also recommend downloading my Attack Phase Memento Printable PDF which is a free, printable, 1-page recap of the Dukan Diet Attack. calories, and instead emphasizes lean protein, plentiful amounts of water, daily walking and allows unrestricted amounts of healthy foods. The Dukan Diet is. The Dukan Diet plan is very effective because you can eat as much as you want and still lose weight. Below is the updated list of the allowed foods for the.
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Although the Dukan Diet is called a “diet”, it's really a lifestyle change. It's an eating method that you follow not only to lose the weight, but to keep it off as well. View this article online at: pixia-club.info Dukan Diet. The Dukan Diet is a weight loss plan devised by French doctor, Pierre Dukan. It is a high-protein. Explore Tutto Dukan's board "lo schema Dukan". | people on Pinterest are using lo schema Dukan for more ideas about Dukan diet, Diets, Pdf book.
The Attack Phase is primarily based on high-protein foods , plus a few extras that provide minimal calories:.
On day one, dieters are restricted to foods from the Attack Phase. On day two, they're allowed Attack Phase foods plus the following vegetables:. No other vegetables or fruits are permitted. Other than 1 teaspoon 5 ml of oil in salad dressing or for greasing pans, no fat should be added.
During this phase, dieters are encouraged to mix and match any of the foods from the Attack and Cruise Phases, along with the following:. The Stabilization Phase is the final phase of the Dukan diet. It is all about maintaining the improvements achieved during the earlier phases.
However, one study in Polish women who followed the Dukan Diet revealed that they ate about 1, calories and grams of protein per day while losing 33 pounds 15 kg in 8—10 weeks.
Additionally, many studies show that other high-protein, low-carb diets have major benefits for weight loss , , , , , ,. There are several factors that contribute to protein's beneficial effects on weight.
One is the increase in calories burned during gluconeogenesis, a process in which protein and fat are converted into glucose when carbs are restricted and protein intake is high.
Your body's metabolic rate also increases significantly more after you eat protein than after you eat carbs or fat, making you feel full and satisfied ,. However, the Dukan Diet is different from many related high-protein diets in that it restricts both carbs and fat. It is a high-protein, low-carb and low-fat diet.
In one study, people who consumed fat with a high-protein, low-carb meal burned an average of 69 more calories than those who avoided fat as well. The initial stages of the Dukan Diet are also low in fiber, despite the fact that a daily serving of oat bran is mandatory. The servings of 1. What's more, several healthy sources of fiber, such as avocados and nuts, aren't included in the diet because they're considered too high in fat.
However, concerns abound about high protein intake — especially its impact on kidneys and bone health ,. However, newer research has found that high-protein diets aren't harmful to people with healthy kidneys , ,. That said, people who tend to form kidney stones could see their condition worsen with a very high protein intake. Bone health won't decline on a high-protein diet, as long as you eat high-potassium vegetables and fruits. In fact, recent research suggests that high-protein diets have a beneficial effect on bone health ,.
People with kidney problems, gout, liver disease or other serious diseases should speak with a doctor before beginning a high-protein diet. Although most people will lose weight in the first two phases, the diet is quite limiting — particularly on the "pure protein" days. Cheese Omelet 7. Quick Garlic Shrimp 8.
Lemon Chicken Cutlets 9. Herb Omelet Cream of Mushroom Sauce 2. Oven Denver Omelet 3. Bacon and Egg Scramble 4. Chicken Liver with Caramelized Onion and Madeira 5.
Lemon Pepper Fish Greek Style 6. Red Wine Beef Stew 7. Smoked Salmon and Leek Scramble 8. Hot Cocoa 9. Calamari Salad Heavenly Guacamole 2. Spiced Cajun Pork Chops 3. Garlic Chicken 4. Easy Peasy Rib Roast Version 2 5. Bacon Asparagus Soldiers 6.
Chicken Cacciatore 7.
Oysters Kilpatrick 8. Pear and Chicken Salad with Tarragon Dressing 9. Tomato Brochette Whole Wheat Pumpkin Bread 2.
Chinese Chicken Stir Fry 3. Crusty Tofu with Vegetables 4. Easy Cedar Planked Salmon 5. Bacon Brussels Sprouts 7. White Wine Mushroom 8. Bresaola and Tomato Salad 9. Shrimp Cocktail This innovative program offers the latest and greatest in weight loss technology designed to help you not only lose weight, but keep it off for good.
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There are two ways to lose weight: diet and lifestyle changes. The result? Temporary reduction of your weight, most likely followed by the return of every kg you lost…and then some. However, it just recently became popular in both the U.
Now, over a million people have taken part in this weight loss program and have shown some pretty amazing results. What is it and how does it work?
I love these foods! Dukan had some patients who were attempting to lose weight.
The seven-day Dukan diet
As he worked to help them achieve that goal, he began to challenge normal weight loss techniques. He wanted to help his patients not only lose the weight that was hurting them physically and mentally, but also keep it off in the long run.
Thus, the Dukan Diet was born. The diet works on the premise that, in order to be healthy and not carry too much body fat, you need to return to eating the way our ancestors did. To do this, you have to cut out the processed, chemically enhanced foods of today and trade them in for natural, unaltered and unprocessed foods that will give your body the health and nutrition it needs. You can eat as much of the foods on the approved list as you like. You make a short, swift attack against the fat in your body by following a diet that consists of 72 foods that are protein rich.
This phase lasts days and can melt off kilograms It revs up your metabolism and puts you in optimal fat burning mode. Phase 2 — The Cruise Phase This is essentially your main weight loss phase. Ideally, you want to lose a majority of your weight by aiming for a loss of one kilogram 2. Phase 3 — The Consolidation Phase The intention of this phase is to get you ready to switch your diet to one that is more balanced and easy to sustain long term.
Certain foods are added back into your diet such as fruits and breads. This phase is a little more relaxed than the previous two phases but it still has enough structure to allow you continued weight loss as you approach your target weight. They are: 1. Once a week, have a protein day 2.
Eat oat bran daily 3. Approximately 72 of them are animal based which you can eat in any phase and the remaining 28 are plant based added in at the cruise phase and beyond. Remember, you can eat as much as you want of these foods. Just stop when your tummy is satisfied. In addition to these core foods, the Dukan Diet has recently added Konjac which aids in digestive system function and olive oil only to be taken from the cruise phase forward to the list of approved things you can eat.
So, what are the foods? You can check them out on the official Dukan Diet website. As you can see, you have many options to tease your taste buds and satisfy your hunger. Personalized Support One of the most striking features of the Dukan Diet, is that you can get personalized support. They accomplish this in a number of ways. First, you can start by taking an eleven question quiz to determine what weight you should ideally be reaching for. This takes the guess work out of the equation and gives you a time frame for when you should expect to transition from one stage to the next.
My Dukan Diet Overview and Tips
Third, you have access to online forums so you can interact with others on the program. You can share your thoughts, feelings and what works best for you. This is a great place to go to get and give motivation to fellow Dukan Diet participants. At the conclusion of your day, you send them your feedback.
Tell them how you did with the food and exercise they recommended. That way, if you have any issues, they will take them into consideration when they plan the next day for you. Also, as part of the coaching program, you have a special website where you can share your triumphs, tips and tricks and more. You can see what others have posted and learn ways to make the program extremely successful for you. Finally, you can get motivated from Dr.
Dukan himself by joining his chat sessions. These weekly meetings will allow you to get answers to your questions and learn directly from Dr.
Dukan and others like you who are on the program. For more information on any of these benefits, simply go to either the U. Each recipe below has a link that will take you to the exact place on the website where the recipe was found.
Also, if there are any tips that will help make your dish a success, they are provided as well. Just make sure that all the ingredients are approved for the Dukan Diet. Have some fun and see how you can modify your classics and turn them into fat burning meals. Attack Phase Recipes 1. Garlic Prime Rib One of the great things about the Dukan diet is that you can eat as much as you want of certain foods, especially meat.
Here is one simple yet yummy recipe that makes the attack phase the success that it is. Another bonus with this great dish is that your entire family will love it.
Peal 10 cloves of garlic. You can use your knife to do this. Alternatively, I have found that simply smashing a clove of garlic with the back of a heavy spoon, not only helps crush the garlic, but makes it easier to peel the skin as well. Once the garlic peel is removed, finely dice it using a sharp knife. Next, take a small bowl and blend in the garlic with the olive oil, thyme, salt and pepper. This makes the marinade for the prime rib.
The next step is to marinate the ribs. Take a large roasting pan and place the prime rib on it with its fat side facing up. Rub the marinade on to the fatty side of the prime rib and leave it to rest at room temperature for a maximum of an hour.
The longer the meat is allowed to sit with the marinade, the tastier it will be. Cooking directions: 1. Preheat the oven to degrees Fahrenheit. Place the roasting pan containing the prime rib in the oven at degrees Fahrenheit for about 20 minutes, after which you turn down the oven temperature to about degrees Fahrenheit, cooking the meat for an additional 60 or 70 minutes.
You can check whether the meat is cooked or not by inserting a cooking thermometer into the meat towards the end of the cooking time. For a perfect medium rare prime rib, the meat should reach an internal temperature of degrees Fahrenheit.
Once cooked, remove the meat from the oven and leave it to rest for between 15 to 20 minutes to help the meat retain all its juices. Cooking Tip: Depending on your oven degrees may be too hot and could burn the meat in the first 20 minutes.
If you know you have a hot oven then turn the oven down to degrees for the first 20 minutes instead. Best of all, it takes only a few minutes to prepare. First, heat the grill to medium heat. This will ensure that the grill is nice and hot when you have the fish ready. In a small bowl mix together ground black pepper, lemon juice, olive oil and salt.
Rub this marinade evenly over the fish fillets. Leave the fish to stand with the marinade for about 10 minutes. Prepare the grill with cooking spray and cook the fish on each side for 4 minutes.
Yogurt Marinated Chicken Kebabs with Aleppo Pepper The great thing about chicken is that you can cook it in a million ways and it will still taste great. Here's one recipe which can transform a normal meal into a Mid Eastern delight.
To this paste, blend in the olive oil, red wine vinegar, ketchup, salt, pepper, yogurt and crushed garlic. Set aside. This forms the marinade for the kebabs. Cut the lemons into circular disks and add them into the bowl containing the marinade. Next, blend in the chicken as well and set aside for an hour.
You can marinate the chicken for up to 24 hours in the refrigerator. Once the chicken and lemon slices have marinated for an hour or so, you can skewer the pieces of chicken. Next, prepare the grill by sparsely brushing the grill with a bit of oil or cooking spray and heat the grill to medium high heat. Place the skewers containing chicken on them.
Turning them once in a while to ensure that all the sides of the chicken are cooked. Generally it takes about 10 to 12 minutes for the chicken to cook on medium heat. Cooking Tips: If you are using low fat yogurt for this dish, it may not be thick enough for this dish. No problem there, all you need to do is pour the yogurt into a strainer lined with a thin cheese cloth overnight.
This will help you get thick yogurt that you can use for this dish.
Also, if you are not able to find Aleppo pepper, that's fine. You can always use a combination of 2 tsp of Hungarian paprika and 2 tsp of ground red pepper. If you like your kebabs spicier, you can always sprinkle an extra bit of paprika, salt and pepper on the chicken right before you place the chicken on the grill. Baby Back Ribs Ingredients: 2 lbs Pork baby back ribs 18 Oz bottle of vinegar based barbecue sauce Cooking spray Non-stick foil large enough to line a baking dish.
Directions: 1. Liberally brush the ribs with barbecue sauce and allow them to marinate in the juices of the barbecue sauce for a minimum of 8 hours. For juicy ribs, you could even leave the meat to marinate overnight in a refrigerator. Line a large baking dish with non-stick foil, over which you can place the ribs. If you are not able to get non-stick foil, you could simply use normal foil lined with cooking spray.
Also, you will need to cover the top of the ribs with foil, in order to retain the juices. Tips: Some find that shortening the baking time by fifteen minutes, transferring the ribs meat side up on to a cookie sheet lined with nonstick foil and applying another coat of barbecue sauce and further broiling for another 15 minutes makes for juicier ribs..
If on the other hand, you want to grill your meat at the end, bake only for about 2 hours and then transfer to a grill. If the baking time exceeds 2 hours, the meat will become too soft to be grilled. Dukan Oat Bran Galette One of the essentials of the Dukan Diet is to ensure that you eat your daily ration of oat bran. This recipe takes all of ten minutes to make and helps you do just that.
And, you don't have to be on the Dukan Diet to enjoy this healthy breakfast. Ingredients: 1. In one bowl, blend together the oat bran, quark or fat-free fromage frais.
You can do this by using a whisk until smooth or by using a hand blender. In another bowl, whisk the egg white until fluffy. Gently fold the egg white into the bowl containing the other ingredients. Do not whisk the batter at this stage as it will reduce the air created by whisking the egg. This in turn will reduce the fluffiness of the pancake.
Turn the stove on to medium heat and warm a frying pan. Use a little bit of oil to coat the pan. Ladle in a spoonful of the batter onto the pan and cook it for minutes on each side on medium heat.
The Dukan Diet Review: Does It Work for Weight Loss?
Cook until golden brown and serve hot. Variation: If you love a more savory breakfast, you can always add some thyme or any other herb as well as spices like paprika and pepper to further spice up the dish. Cheese Omelet Eggs are a life saver in every sense.
After a hard day at work, nothing comes to the stomach's aid like eggs. Quickly whisk and pour and you have yourself a hearty meal. This classic omelet recipe is a winner whether you make it for one, or for an entire family. Ingredients: 1 whole egg Egg whites of 3 eggs 4 tbsp Shredded low fat cottage cheese 2 tbsp Olive oil A pinch of salt A pinch of pepper Directions: 1.
Using a blender, simply whisk the whole egg, egg whites, salt and pepper. Heat a skillet on high heat and pour in two tablespoons of olive oil until it uniformly coats the bottom of the skillet. Heat the oil until you see bubbles appear. Once bubbles appear, lower the heat and quickly pour in the whisked egg, gently shaking the pan so that the omelet coats the base of the skillet evenly. To flip the egg, wait until the edges of the egg is cooked.
One of the best ways to do this is to use a flat spoon and gently push it under the edges of the egg to make sure that it does not stick. This indicates that the egg is cooked and can be easily flipped. Flip the egg over and cook for an additional 30 seconds.
While the omelet is still on the stove, sprinkle the cottage all over it. Fold it in half and serve. Cooking Tip: Once you flip the egg, do not use the spoon to flatten out the egg as it will lose its fluffiness.
You will need a large frying pan for this dish. A wok is preferable. Toss the shrimp with garlic, paprika, red pepper flakes and salt. Set aside for minutes for the flavors to penetrate the shrimp. Heat the olive oil in the frying pan over a medium heat. You can initially turn the temperature up until small bubbles start to form, reducing the heat to medium once the prawns are added. Add the shrimp to the hot oil, reducing the temperature to medium while they cook.
Cook the shrimp for about 5 minutes or until they turn pink. Drip over the lemon juice and sprinkle some parsley. The shrimp is ready to serve. Cooking Tips: If you cannot get your shrimp peeled and deveined, you can do this yourself at home. Is protein powder okay to use to make protein shakes or in recipes? Thanks, Angela. Why is there a picture with chicken in organges?
I thought oranges where not allowed? Show Replies 4.
Load more comments. All the nutritional information, health and fitness tips and advice offered here is solely for educational purposes. We do our best to research and offer the most accurate information possible, but this doesn't replace or represent any professional medical advice.
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