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

Thursday, April 26, 2018

Bok Choy with Chile, Garlic, and Ginger

This recipe can be made with baby bok choy or regular bok choy sliced lengthwise into 1 1/2-inch pieces.
It goes well with tofu, steamed fish, or meatloaf.

  • 2 teaspoons vegetable oil
  • 1 red jalapeno chile, seeded (optional) and thinly sliced
  • 1 garlic clove, thinly sliced
  • 1 piece (1 inch) fresh ginger, peeled and thinly sliced
  • 1 pound baby bok choy, cut in half lengthwise
  • 3 tablespoons water
  • Coarse salt

  1. Heat oil in a large skillet over medium-high heat. Cook jalapeno, garlic, and ginger for 1 minute.
  2. Add bok choy and water, and steam, tightly covered, until tender, 7 to 8 minutes. Uncover, and cook until any remaining liquid evaporates. Season with salt.

Friday, March 23, 2018

Phase 4 – Stability Phase Recipes

You've now reached the goal and you can settle into your new weight. There are a few rules that you must follow, however. One day a week you must eat nothing but protein (like in the Attack Phase) and secondly, you must eat oat bran every day. 

Finally, drink 1.5 liters of water daily, and you’ll maintain the weight that you worked so hard to lose. Toss in some walking and you’re home free.

This phase is the rest of your life! You have learned how to eat healthily in the previous phases and have developed a pattern to follow. In addition, to keep your new slim body, you must follow these three simple but non-negotiable rules:
  1. Consume 3 tablespoons of oat bran per day.
  2. Choose to take the stairs whenever possible.
  3. Have a pure-protein Thursday, i.e. Attack Phase menu.
The fourth and final Stabilisation phase follows three basic rules: eat only protein on Thursdays for the rest of your life, walk 20 minutes every day and consume three tablespoons of oat bran a day to maintain results.

Monday, March 19, 2018

Recipe : Dukan Pancake

Throughout every stage of the Dukan Diet you’ll find a daily portion of oat bran. Oat bran is most deliciously whipped up into a Dukan pancake.

Stir 1.5 tbsp of oat bran with 1.5 tbsp of non-fat fromage frais, an egg and sweetener or salt, then cook for two minutes each side in a non-stick pan.

For a sweet treat, spread with Dukan ‘nutella’, made by blending 1 egg yolk, 1 tsp cocoa powder, 2 tbsp of sweetener and a little water.

Wednesday, March 14, 2018

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).