dukan diet book

Dukan Diet Recipes

A Brief Overview of the Dukan Diet Recipes Book

The Dukan Diet plan is based on a unique four-step programme. Two steps to lose weight and two steps to maintain your target weight for good.

The diet was devised by Dr Pierre Dukan, a French medical doctor who has spent most of his career helping people to lose weight permanently. The diet became a word-of-mouth bestseller in France and has subsequently spread to more than twenty countries with the book translated into ten languages.

The Dukan Diet recipes are contained in a book, which is an essential guide for followers of the increasingly popular diet. The book makes it easier to persevere with the diet by adding variety to the diet through the over 350 recipes suitable for the four weight loss stages of the programme.

The book starts off with various meal ideas for the protein-only Attack stage and then moves on to many more recipes to keep you motivated during the Cruising stage, which allows you to add vegetables to your diet. The recipes enable you to eat well and enjoy it whilst still losing weight.

The book is packed with ways to spice up your meals and stave off repetition and boredom. Once your goal has been reached, there are recipes for mouth-watering sauces and dressings as well as a wide selection of delicious desserts.

Some of the more negative comments from purchasers of the book were as follows:

  • The variety of recipes, for starters and desserts, is not as comprehensive as for the main meals
  • Many of the recipes serve two, four or six, which requires a bit of arithmetic to produce a single portion
  • In some countries the cost of the ingredients might be exorbitant

However, most readers are very happy with their purchase of the book as the Dukan Diet recipes enable them to make their meals much more interesting as it provides a lot more variety.

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The Dukan Diet Menu

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Menu for the Four Phases of the Dukan Diet Plan

Phase-1 (Attack)
(Note: If you are a vegetarian, we would suggest that, at this point, you go and see how to ensure that this progam also serves as a vegetarian diet)

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 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.

Buy the Dukan Diet book now at Amazon and start losing weight tomorrow

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