Diet Plans And Menus - The Dukan Diet

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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 for 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, which 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 every day. Avoid 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 weekly. 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.

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. Cafe au lait. Your mid-afternoon snack is a fat-free yogurt and a slice of chicken.
Supper: Smoked salmon. Mussels marinieres. 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 Regimes, written by Jenny de Jonquieres and published by Amerik Media. Her book describes over 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. La Bible des Regimes is presently available only in French.


Levi Reiss authored or co-authored ten computer and Internet books, but would rather drink fine French wine with friends. He teaches classes in computers at an Ontario French-language community college. Visit his Italian travel, wine, and food website and his global wine website featuring a weekly review of $10 wines and new sections writing about and tasting organic and kosher wines.

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