The Dukan Diet : The revolutionary French solution for permanent weight loss

Saturday, May 1, 2021

Recipe : Watercress, Endive and Egg Salad

  • 3/4 teaspoon lemon zest
  • 2 tablespoon lemon, juice, fresh
  • 1 tablespoon oil, olive, extra virgin
  • 1/4 teaspoon salt
  • 4 cup(s) watercress, tough stems removed
  • 2 large egg(s), hard boiled, grated through the large holes of a box grater
  • 1/2 cup(s) corn, whole kernel
  • 2 head(s) endive, Belgian, trimmed and leaves separated
  • pepper, black ground, to taste


1. Whisk lemon zest, lemon juice, oil and salt in a large bowl. Add watercress, egg and corn; toss to combine.

2. To serve, arrange about 6 endive leaves on each salad plate in the shape of a star and top with about 1 cup of the salad. Season with pepper.

Friday, April 30, 2021

Dukan Phase 1 – Attack Phase Recipes

The first phase of the Dukan Diet Plan is meant to shock the body, though not for an extended period of time. The dieter eats a diet consisting of pure protein. Eggs, fish, poultry, fat-free dairy products, and certain meats will make up the consumed foods for a 5-10 day period. No other foods, including vegetables, are allowed. In this stage, it’s not uncommon for an individual to lose up to 8 lbs.

Dukan phase 1 --  Attack phase recipes : the protein-only phase of the diet

Ham Appetizers
Dukan pancakes
Dukan Pancake Savory Pancakes

next phase : Dukan phase 2 -- Cruise phase recipes

Dr Dukan says this initial short, sharp shock stage of the diet, which your FREE recipe cards cover, is so effective because it restricts the body to protein-only foods. 

Proteins are dense foods that pass slowly through the digestive system. As they are metabolised, chemicals called ketones are produced, making you feel full, so you're less likely to have the cravings that jeopardise your weight loss. 
Proteins are low in calories compared with fats and carbohydrates, and their complex structure means you burn more calories processing proteins than you do any other food. The rules of the Attack phase are simple. 
Drink two litres of water a day, walk for 20 minutes and avoid butter and oil. 

Eat as much as you want, whenever you want of any foods on the following list. Anything not on the list is forbidden... 

  1. Lean beef, veal or rabbit, but not pork or lamb. Trim all fat and avoid fatty cuts. Eat meat grilled, roasted or boiled without butter, oil or cream, or ‘dry fried’ after rubbing surface of a frying pan with a few drops of vegetable oil on kitchen paper. Lean minced beef can be prepared as burgers or meatballs.
  2. Chicken and turkey (skin removed).
  3. Specifically branded low-fat ham (cut any rind off) and dried beef (bresaola).
  4. Liver (beef or chicken).
  5. All fish — white, oily, fresh, frozen, dried, smoked or canned (in water or brine).
  6. All shellfish.
  7. Up to two eggs a day. Stick to 3-4 yolks per week if you have high cholesterol, but the white can be eaten without restriction.
  8. Non-fat dairy products, such as 0 per cent yoghurt, cottage cheese and skimmed milk. Natural (plain) and flavoured yoghurts (coconut, vanilla, lemon) are allowed without restriction, but non-fat fruit yoghurts (which contain fruit puree) should be restricted to two per day.
  9. Sweeteners, vinegar, spices, herbs, garlic, onion, gherkins, pickled onions (not in large quantities), lemon juice, mustard and salt (in moderation), sugar-free natural ketchup, sugar-free chewing gum.

68 Pure Proteins : complete list

Lean meat
Beef tenderloin, Filet mignon – Buffalo – Extra-lean ham – Extra-lean Kosher beef hot dogs – Lean center-cut pork chops - Lean slices of roast beef - Pork tenderloin, pork loin roast – Reduced-fat bacon, soy bacon- Steak: flank, sirloin, London broil– Veal chops – Veal scaloppini - Venison

Chicken – Chicken liver – Cornish hen – Fat-free turkey and chicken sausages – Low fat deli slices of chicken or turkey – Ostrich steak - Quail – Turkey - Wild duck

Arctic char – Catfish – Cod – Flounder – Grouper – Haddock – Halibut and smoked halibut – Herring – Mackerel – Mahi Mahi – Monkfish – Orange roughy – Perch – Red snapper – Salmon or mmoked salmon – Sardines, fresh or canned in water – Sea bass – Shark - Sole – Surimi – Swordfish – Tilapia – Trout – Tuna, fresh or canned in water

Clams – Crab – Crawfish, crayfish – Lobster – Mussels – Octopus – Oysters – Scallops – Shrimp - Squid

Vegetarian Proteins
Seitan – Soy foods and veggie burgers – Tempeh - Tofu

Fat-free dairy products
Fat-free cottage cheese, Fat-free cream cheese, Fat-free milk, Fat-free plain Greek style yogurt, Fat-free ricotta, Fat-free sour cream

Chicken – Quail – Duck

Phase 2 – Cruise Phase Recipes

This is where the dieter really settles into the dietary plan. By alternating days involving pure protein and introducing days that are protein and vegetables, you can enjoy eating large portions. The cruise phase adds 32 vegetables. You will gradually but steadily lose weight by alternating Pure Protein days and Protein + Vegetables days. You will not lose weight as rapidly as the Attack Stage, but you will gradually continue to slim down toward your target “ideal weight”.

 The average length of this phase is based on a schedule of 3 days for each pound you want to lose.

Cruise phase recipes : lean protein with healthful vegetables

Chicken with Mushrooms Quick Gazpacho Mexican Steak
Dukan Pizza Hungarian Minced Steak
Chicken Roulade

Cruise is the workhorse stage of the diet, where you alternate the pure protein days of Attack with days when you include a delicious array of unlimited salads and vegetables to your wide selection of meat, fish and no-fat dairy products.

The most efficient way to work this stage is to spend one day on pure protein, and the next on a protein-based dish and vegetables, then alternating between the two for as long it takes for you to reach your target weight.

The pure protein message remains the same, but on vegetable days you are free to begin your meal with a crunchy salad or soup, have vegetables with your main course, and enjoy delicious crudites as a snack.

You can introduce the following veg either raw, steamed, boiled, or baked (in foil) with your meat or fish: artichoke, asparagus, aubergine, broccoli, cabbage (white, red, savoy, kale, cauliflower, Brussels sprouts), celery, celeriac, chicory, courgette, cucumber, fennel, French beans, leeks, mangetout, mushrooms, onions, peppers, pumpkin, radish, salad leaves, sorrel, soya beans, spinach, swede, Swiss chard, tomatoes, turnip.

Carrots and beetroot are permitted, too, but they are quite starchy, so avoid having them too often. And while you’re in the Cruise phase, steer away from starchy vegetables such as potatoes, rice, corn, peas, beans (haricot, cannellini, kidney), lentils and avocado (which is technically a fruit anyway).