The Dukan Method proposes a healthy eating plan that returns to the foods which founded the human species, those eaten by primitive man, the hunter-gatherers, proteins and vegetables, 100 foods including 72 from the animal world and 28 from the plant world. The Dukan Diet is one of the most popular diet plans in France. It is a protein-based diet designed by French nutritionist and dietician, Pierre Dukan. Although Dukan has been promoting his diet for over 30 years, its popularity has grown since 2000. His book The Dukan Diet is a best seller in France while selling more than 10 million copies globally.
Losing and Stabilizing Your Weight in 4 Phases
Phase – 1. A brief and headlong ATTACK phase with immediate results. During this phase, the diet is made up of 72 high-protein foods enabling quick weight loss. It is designed to enable dieters to rapidly lose 2 to 3 kilograms (4.4 to 6.6 lb) in 2–7 days by kick-starting their metabolism. Dieters are allowed to eat as much as they want of 72 protein-rich foods.
Phase – 2. A CRUISE phase leading to the True Weight. During this phase, the diet alternates Pure Protein days (PP phases) and Proteins accompanied with 28 recommended Vegetables (PV phases). It is designed to allow dieters to more gradually achieve the weight they aim for by eating protein-rich foods with the addition of 28 specific vegetables. The length of this phase is usually calculated as 1 kilogram (2.2 lb) of weight loss per week, but this is based on specific personal conditions. Tolerated foods are also allowed as per the programme, but any weight gain will ban some of these.
Phase – 3. A CONSOLIDATION phase of 10 days per kg lost which prepares for the return to a balanced diet. It gives freedom of monitoring with a target of establishing this freshly conquered and still vulnerable ideal weight. This phase sees the gradual return of pleasurable foods with two festive meals. During this phase, fruit, bread, cheese and starchy foods are reintroduced into a normal diet, leaving two celebratory meals a week as directed by the plan.
Phase -4. A definitive stabilization phase based on 3 simple, concrete, easy but non-negotiable measures. This phase is both the easiest and most essential in our slimming method because 95% of people who follow a diet put back on the weight they have lost. dieters can essentially eat whatever they want without gaining weight by following a few rules: protein day once a week, eating oat bran every day and making a commitment to “take the stairs”. According to Dukan, dieters shall follow this last phase for the rest their lives to avoid regaining weight.
|Meat and offal
1. Beef steak
2. Cod (fresh)
3. Crab/ocean sticks (surimi)
4. Dab/lemon sole
5. Dover sole
6. Grey mullet
15. Rainbow trout/salmon trout
16. Red mullet
18. Smoked salmon
20. Sea bream
22. Swordfish 39
26. Fish roe (cod, salmon, herring, nitillet)
6. Dublin Bay prawns
8. Mediterranean prawn/gambas
3. Chicken liver
4. Guinea fowl
9. Hen’s eggs
10. Quail’s eggs
4. Beetroot5.Broccoli/purple sprouting broccoli
6. Cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprout (all types of cabbage)
9. Chicory100 Natural Foods That Keep You Healthy
18. Peppers (sweet)19.Pumpkin/marrow/squash
26. Swiss chard
- Why I say ditch the low-carb, high-protein Dukan diet (mirror.co.uk)