Dr. Pierre Dukan, a French doctor specializing in weight loss and management, developed the Dukan diet in the 1970s after being inspired by an obese patient. The man said Dr. Dukan said he could give up everything if it would help him lose weight - except meat. In 2000, Dukan published the Dukan Diet, a book in which he presented an eating plan based on his experiences with his patients. The book gained worldwide popularity and has sold over 3 million copies worldwide. Below we explain the basis of the diet, give a sample diet plan and somedelicious recipes.
What types of food should you eat on the diet
That depends on the respective phase. In the first few weeks, protein is your best friend. Among the approved onesprotein-rich foodsinclude lean beef, veal, pork and game meat, organ meats such as liver and tongue, fish, shellfish, low-fat turkey and chicken meat products, eggs as well as tofu and seitan. Fat-free dairy products and a pinch of oat bran are also required. In the following phases, other food groups are added - first vegetables, then fruit, whole grain bread, cheese and starchy foods such as pasta or quinoa. At the end of the diet, you are free to eat whatever you want - as long as you return to the high-protein menu one day a week.
Here's a look at a day of typical meals during the first three phases of the Dukan Diet. Although these are technically all-you-can-eat meals, portions were used to calculate the nutritional analyses.Your menu canvary from the information listed below. Since the “permanent stabilization” phase is designed almost exclusively by you, there is no sample menu.
Attack phase
Breakfast
240 ml coffee with artificial sweetener of your choice
220 ml low-fat yogurt
1 Dukan oat bran galette (pancake)
Snack (if you are hungry)
120 g low-fat cottage cheese
Lunch
Hard-boiled egg with herb mayonnaise
150 g Grillsteak
220 ml low-fat yogurt
Snack (if hungry)
100 ml low-fat yogurt
Dinner
540 g shrimp fried in herbs
320 g tandoori chicken schnitzel
Dukan-Pudding
Cruise phase
Breakfast
240 ml coffee with artificial sweetener of your choice
220 ml low-fat yogurt
1 Dukan oat bran galette (pancake)
Snack (if you are hungry)
120 g low-fat cottage cheese
Lunch
Leaf salad with vinaigrette
Cauliflower casserole
Vanillepudding
Snack (if hungry)
120 ml low-fat yogurt
Dinner
Cucumbers, served warm or cold
230 g Marengo Chicken
Vanillecreme
Consolidation phase
Breakfast
240 ml coffee with artificial sweetener of your choice
220 ml low-fat yogurt
1 oat bran galette (pancake)
2 slices of whole wheat bread with 2 teaspoons of light butter
Snack (if you are hungry)
120 g low-fat cottage cheese
1 apple
Lunch
Leaf salad with vinaigrette
Cauliflower casserole
Vanillepudding
Snack (if hungry)
120 ml low-fat yogurt
50g cheddar cheese
Dinner
Cucumbers, served warm or cold
230 g Marengo Chicken
180g cooked quinoa
Vanillecreme
Dukan diet recipes: healthy and tasty
As we have seen, the Dukan diet is a high-protein, low-carb diet. Below we have prepared a compilation of delicious recipes for you and we believe you will love them and try them at home.
Try the fluffy raspberry cheesecake
Ingredients for the sponge cake (tray with a diameter of 18-20 cm):
2 egg whites
1 egg yolk
1 teaspoon konjac flour (or 1 tablespoon cornstarch)
2 tablespoons oat bran
2 tablespoons sweetener
Vanille-Aroma
Ingredients for the cheese layer:
500 g fat-free cream cheese (ricotta, Philadelphia)
150g fat-free Greek yogurt
1 No
2 tablespoons cornstarch
4 tablespoons sweetener
Vanille-Aroma
130g raspberries
Ingredients for the topping:
130g raspberries
Jelly ingredients:
100 ml sugar-free raspberry syrup
3 gelatin sheets (or 1 teaspoon)
Prepare:
- Preheat the oven to 180°C/Gas 4.
- Beat the egg whites with a pinch of salt until very stiff, then add the egg yolks and konjac flour and continue beating for 2-3 minutes.
- Add the sweetener, bran and vanilla essence and pour the mixture into the mold.
- Bake at 180 degrees for 12 to 15 minutes.
- In a separate bowl, mix all the ingredients for the cheese layer except the raspberries. Add the raspberries and mix carefully so as not to break them.
- Pour the cheese mixture over the sponge cake and put the cake in the oven for 50-60 minutes. Allow to cool after baking.
- Now it's time for the raspberry jelly. Soak gelatin sheets in cold water. Dissolve the soaked gelatine leaves in the preheated raspberry syrup.
- When the cheesecake is cold enough, place the raspberries on top and then pour the jelly over it (do not remove the cheesecake from the tray).
- Place in the refrigerator for at least 2 hours before consumption. Consume cold!
Baked chicken with cherry tomatoes and peppers
Ingredients:
4-5 boneless chicken thighs
2 peppers
6-8 cherry tomatoes
1-2 cloves of garlic
1 tablespoon olive oil
2 teaspoons Italian herbs
Salt, pepper
250 ml water or chicken stock
How to prepare it:
- Preheat the oven to 175 degrees.
- Place the chicken thighs in a pan or baking dish
- Cut the peppers into large pieces and the cherry tomatoes in half and place them on top of the chicken pieces.
- Season with Italian herbs, salt and pepper.
- Drizzle with olive oil and add the water or chicken broth.
- Bake in the oven for 50-60 minutes, until the chicken is brown and the vegetables are soft.
Pain Doux (French sweet bread)
There are simple diet Dukan recipes for bread. You can use this bread fordifferent cakesUse with cream cheese or pudding. You can also leave out the sweetener and replace it with salt and you have a fluffy bread!
Ingredients:
4 Owner
4 tablespoons oat bran
6 tablespoons skimmed milk powder
4-5 tablespoons powdered sweetener
1 teaspoon vanilla extract
1 tablespoon baking powder
some saffron threads
How to prepare it:
- Preheat the oven to 180°C/Gas 4.
- Separate the egg whites and beat them with a pinch of salt to form very stiff egg whites.
- Add egg yolk and sweetener and stir for 1-2 minutes.
- Replace the mixer with a spoon and add the oat bran and skimmed milk powder, then mix slowly from top to bottom.
- Add the vanilla, baking powder and saffron.
- Using a spoon, spoon the mixture into reusable silicone baking pans or a tray.
- Put in the oven and bake for about 20-25 minutes. Allow to cool and enjoy with pleasure.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
