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The Dukan Diet Plan The Four Phases of the Dukan Diet Plan

This outline of the Dukan Diet plan is not meant to be a substitute for the Dukan Diet book but it is intended to give you a very good understanding and background with regard to the concept behind this weight loss programme. It is however not recommended that you proceed with the diet purely based on this outline. We would therefore strongly advise that you invest in the book in order to do justice to this healthy diet. The four phases of Dr Dukans diet plan are as follows:

1.

Attack

During this initial phase of the Dukan Diet plan, the sudden weight loss can be quite astonishing whilst both rewarding and motivating. This phase is quite straightforward in terms of the choice of food to consume. It is critically important to stick to the menu and deviation is not an option. This phase is also known as PP (pure protein) as you are only allowed to have proteins. No physical exercising is required. The duration of this phase is dictated by your objective but on average will be about 5 days. The general guideline is as follows: If your overall objective is to loose;

Up to 10 lbs, duration 2 days, with a weigh loss of 1 to 3 lbs during the phase Between 10 and 20 lbs, duration 3 days with a weigh loss of 3 to 5 lbs during the phase Between 20 and 40 lbs, duration 5 days with a weigh loss of 4 to 6 lbs during the phase More than 40 lbs, duration 7 days+

It is not recommended that you extend this phase beyond 10 days. If you do, even larger quantities of water consumption would be required and it would be advisable to consult your GP. One of the advantages of a protein diet is that the appetite tends to reduce after a few days and the craving for food subsides. Menu Beef and veal Ground beef, provided it contains less than 10% fat Almost all cuts of steak except T-Bone. Oil and butter are not allowed for frying. So, either grill or roast the meat in the oven or use a non-stick pan. Meat can be cooked to taste. However, the more it is cooked the closer it gets to pure protein as it contains less grease. Poultry Plain or smoked turkey

Chicken (preferably the white meat). Try to avoid the darker meat and the skin from chicken roast. No duck or goose. Seafood All fresh (not canned) seafood and fish (grilled, steamed or smoked) Eggs Pure white egg consumption is unlimited but limited to 3 or 4 per week if you retain the yolk. Dairy products Fat free milk, plain yogurt or cottage cheese. Should plain yogurt not appeal to your palette, you could consider one fruit flavoured, fat and sugar free yogurt per day. Fluids Water is of utmost importance and you need to drink lots of it. Any mineral water is good. However, if your local authority supplies you with good quality tap water, there is no need to waste you money on bottled water and pollute the environment with plastic! Be careful with sparkling water as most of them have a high salt content. Diet soda can be taken within reason. Vinegar is quite acceptable for flavouring. Condiments Onions, garlic, herbs and most spices can be used to add character to some boring dishes. Plain mustard and salt may be taken in reasonable quantities. Sweeteners such as aspartame and splenda can be used if necessary. Snacks There are many sugar and fat free health bars available from your local supermarket and these can be taken in unlimited quantities. Rules Eat whenever you are hungry Eat only from the given menu Always have food at hand to still the cravings Have a couple of glasses of water with every meal Reduce salt intake

Take some flaxseed (linseed) oil if the intestinal rhythm gets upset Weigh yourself daily to monitor progress and sustain motivation Constantly evaluate the appropriateness of the products that you eat Consider taking a multi vitamin supplement should the phase be longer than 5 days Do not Skip any meals Eat bread or cereals for breakfast Use oil or butter Add sugar or fruit to your fat free dairy products Flavour meals with tomato sauce (ketchup) Go to restaurants if it can be avoided Exercise vigorously a 20-minute walk will do

2.

Weight Loss

The second phase of the Dukan Diet plan guides you to the targeted weight that you set yourself at the beginning of the diet. You can expect to loose 2 to 3 lbs per week on average while eating as much as you like. This phase comprises two alternating sub-phases that run continuously until your weight goal is reached. The sub-phases are: PL Protein and vegetable (Legume) PP Pure Protein As phase-1 was a pure protein phase, only the PP sub-phase was introduced. This phase introduces the PL sub-phase, which is required to round off the menu for this phase. Although it is suggested that a duration of 5 days produces optimum results, there is no hard and fast rule as to the duration of each sub-phase. The duration can therefore be set to tie in with your weekly work schedule. Bear in mind that it is not convenient to go away on a trip armed with two sets of food. As was the case in phase-1, there is again no restriction as to how much and how often you can eat. The only difference is that during the PL sub-phase, you can now mix and match vegetables and proteins as much as you like. Menu PP (same as in Attack phase) PL

Vegetables (raw or cooked) are as follows: Tomatoes, cucumbers, leeks, celery, radish, fennel, spinach, broccoli, asparagus, cabbage, mushrooms, zucchini, peppers and eggplant. All types of salad, even carrots, beetroot (in moderation) and artichokes (in small quantities) Dressing No oil, no fat and no sugar. Cooking method No butter, no oil. Either use cooking spray or boil the vegetables in water, with spices added to taste. Starchy foods to be avoided are: Potatoes, rice, corn, beans, peas, lentils and avocados Rules Alternate consecutive days of PL with the same number of consecutive days of PP. Eat whenever you are hungry Eat only from the given menu Order steamed vegetables when eating in a restaurant Always have food at hand to still the cravings Have a couple of glasses of water with every meal Watch your salt intake Take some flaxseed (linseed) oil if the intestinal rhythm gets upset Weigh yourself daily to monitor progress and sustain motivation Constantly evaluate the appropriateness of the products that you eat Consider taking a multi vitamin supplement should the phase be longer than 5 days Do not Eat vegetables only, during the PL phase Skip any meals Eat bread or cereals for breakfast Use oil or butter Add sugar or fruit to your fat free dairy products Flavour meals with tomato sauce (ketchup) Go to restaurants if it can be avoided

3.

Stabilization

Well done! You have made it to phase-3 of the Dukan Diet plan because you have reached your targeted weight. Now, please do not underestimate the importance of this phase as those hard earned lost pounds are at risk if you do not strictly follow the rules or complete the whole phase. The body needs to adapt to the new weight and it needs time to do so. Before we look at the rules, we are going to use a formula to calculate the duration of the stabilization phase first. The formula is based on the premise that the body requires 4.5 days, per lb of weight lost, to recover. So, for example, if you lost 30 lbs, you will need to comply with the rules of the stabilization phase for 135 days. 30 x 4.5 = 135 Menu This phase does not require you to alternate between PP and PL any longer as it is almost entirely based on the PL menu as described in phase-2. It also introduces some foods that were excluded from phases 1 and 2 but with the following restrictions: 2 slices per day of whole wheat bread. 1 serving per day of cheese (about 40g). 2 servings per week of starch food (pasta, couscous, lentils, rice, potatoes). Avoid cooking these with oil or butter. 2 servings per week of lamb, pork or ham. 1 serving per day of fruit excluding bananas, grapes, cherries and nuts. 2 fully unrestricted meals (not days) per week no seconds! The 2 meals have to be separated by at least 24 hours. You are allowed to have a whole lunch or dinner, including wine and desert (all in moderation). Stretch these meals as long as you can and enjoy them And then, very important: 1 day per week of PP (as described in phase-1). Pick the same day every week and try to stick to it. In tabular format:

Every Day 6 Days A Week

Protein: as per phase-1 menu

Vegetables: as per phase-2 menu One serving of fruit, 2 slices of bread, one serving of cheese

Twice A Week

One serving of starch: Pasta, couscous, potatoes, lentils One serving of lamb, pork or ham One frugal meal with starter, main course, desert

Rules Strictly comply with the calculated duration of the stabilization phase Keep careful records of the weekly food intake in order to comply with the rules Always have food at hand to still the cravings Have a couple of glasses of water with every meal Watch your salt intake Take some flaxseed (linseed) oil if the intestinal rhythm gets upset Weigh yourself daily to monitor progress and sustain motivation Constantly evaluate the appropriateness of the products that you eat Consider taking a multi vitamin supplement Do not Have second servings during your unrestricted meals. Have your two unrestricted meals on the same day. Skip any meals Use excessive oil or butter for cooking

4.

Cruise

Congratulations! You have successfully completed the Dukan Diet plan. These are your only long-term commitments to maintain your current weight forever: 1. One day per week of pure proteins.

2. Eat 3 tablespoons of oat bran every day. Mix it with food or water or, as Dr Pierre Dukan suggests, make a pancake with the bran mixed in.

The Dukan Diet Menu Menu for the Four Phases of the Dukan Diet Plan
Phase-1 (Attack) Beef and veal Ground beef, provided it contains less than 10% fat Almost all cuts of steak except T-Bone. Oil and butter are not allowed for frying. So, either grill or roast the meat in the oven or use a non-stick pan. Meat can be cooked to taste. However, the more it is cooked the closer it gets to pure protein as it contains less grease. Poultry Plain or smoked turkey Chicken (preferably the white meat). Try to avoid the darker meat and the skin from chicken roast. No duck or goose. Seafood All fresh (not canned) seafood and fish (grilled, steamed or smoked) Eggs Pure white egg consumption is unlimited but limited to 3 or 4 per week if you retain the yolk. Dairy products Fat free milk, plain yogurt or cottage cheese. Should plain yogurt not appeal to your palette, you could consider one fruit flavoured, fat and sugar free yogurt per day. Fluids Water is one of the most important ingredients of the Dukan Diet menu and you need to drink lots of it. Any mineral water is good. However, if your local authority supplies you with good quality tap water, there is no need to waste you money on bottled water and pollute the environment with plastic! Be careful with sparkling water as most of them have a high salt content. Diet soda can be taken within reason. Vinegar is quite acceptable for flavouring. Condiments

Onions, garlic, herbs and most spices can be used to add character to some boring dishes. Plain mustard and salt may be taken in reasonable quantities. Sweeteners such as aspartame and splenda can be used if necessary. Snacks There are many sugar and fat free health bars available from your local supermarket and these can be taken in unlimited quantities. Phase-2 (Weight Loss) PP (same as in Attack phase, above) PL Vegetables (raw or cooked) are as follows: Tomatoes, cucumbers, leeks, celery, radish, fennel, spinach, broccoli, asparagus, cabbage, mushrooms, zucchini, peppers and eggplant. All types of salad, even carrots, beetroot (in moderation) and artichokes (in small quantities) Dressing No oil, no fat and no sugar. Cooking method No butter, no oil. Either use cooking spray or boil the vegetables in water, with spices added to taste. Starchy foods to be avoided for the duration of the Dukan Diet Plan are: Potatoes, rice, corn, beans, peas, lentils and avocados Phase-3 (Stabilization) For this phase, the Dukan Diet menu does not require you to alternate between PP and PL any longer as it is almost entirely based on the PL menu as described in phase-2. It also introduces some foods that were excluded from phases 1 and 2 but with the following restrictions: 2 slices per day of whole wheat bread. 1 serving per day of cheese (about 40g). 2 servings per week of starch food (pasta, couscous, lentils, rice, potatoes). Avoid cooking these with oil or butter. 2 servings per week of lamb, pork or ham. 1 serving per day of fruit excluding bananas, grapes, cherries and nuts. 2 fully unrestricted meals (not days) per week no seconds!

The 2 meals have to be separated by at least 24 hours. You are allowed to have a whole lunch or dinner, including wine and desert (all in moderation). Stretch these meals as long as you can and enjoy them And then, very important: 1 day per week of PP (as described in phase-1). Pick the same day every week and try to stick to it. Phase-4 (Cruise) Apart from the 3 tablespoons of oat bran every day, the Dukan Diet menu for this phase only requires you to follow the rules of Phase-1 for the one-day-a-week pure protein diet.

Dukan Diet 100 Safe Food List


This is the big safe list, you can eat anything on this list as much as you want. Just remember to alternate Pure Protein days and Protein & Vegetable days.

Very Protein-Rich Foods

Meat and offal


1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. Beef steak Fillet of beef Sirloin steak Roast beef Rump steak Tongue Bresaola, air-dried/wind-dried beef Veal escalope Veal chop Kidney Calf's liver Pre-cooked ham slices (without any fat or rind) Pre-cooked chicken and turkey slices (without any fat or rind) Fat-reduced bacon Game (venison, pheasant, partridge, hare, grouse) Rabbit/hare

Fish
Bass Cod (fresh) Crab/ocean sticks (surimi) Dab/lemon sole Dover sole Grey mullet Haddock Hake Halibut Herring Mackerel Monkfish Plaice Pollock/Coley Rainbow trout/salmon trout Red mullet Salmon

34. 35. 36. 37. 38. 39. 40. 41. 42. 43. 44. 45. 46. 47. 48. 49. 50. 51. 52. 53. 54. 55. 56. 57. 58. 59. 60. 61. 62. 63. 64.

Smoked salmon Sardines Sea bream Skate Swordfish 39 Tuna Turbot Whiting Fish roe (cod, salmon, herring, nitillet)

Seafood
Calamari/squid Clams Cockles Crab Crawfish/crayfish Dublin Bay prawns Lobster Mediterranean prawn/gambas Mussels Oysters Prawns Scallops Shrimps Whelks

Poultry
Chicken Poussin Chicken liver Guinea fowl Ostrich Pigeon Quail Turkey

Eggs
65. Hen's eggs 66. Quail's eggs

Non-fat dairy products


67. 68. 69. 70. 71. Non-fat cottage cheese Non-fat fromage frais Non-fat,Greek yoghurt Non-fat quark/non-fat yoghurt (plain or flavoured with aspartame) Skimmed milk

Vegetable Proteins

72. Tofu

Vegetables
73. Artichoke 74. Asparagus 75. Aubergine 76. Beetroot 77. Broccoli/purple sprouting broccoli 78. Cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprout (all types of cabbage) 79. Carrot 80. Celery/celeriac 81. Chicory100 Natural Foods That Keep You Healthy 82. Courgette 83. Cucumber 84. Fennel 85. French beans/string beans/mangetout 86. Leek 87. Mushrooms 88. Onion 89. Palm hearts 90. Peppers (sweet) 91. Pumpkin/marrow/squash 92. Radish 93. Rhubarb 94. Salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel 95. Soya beans 96. Spinach 97. Swede 98. Swiss chard 99. Tomatoes loo. 100. Turnip