The Dukan Diet
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Tigger7384
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THE DUKAN DIET SUMMARIZED
THE ATTACK PHASE:
PURE PROTEINS
LENGTH: 2 TO 7 DAYS, WITH THE AVERAGE BEING 5 DAYS
THE CRUISE PHASE:
100 UNLIMITED FOODS IN ALTERNATION
LENGTH: 3 DAYS FOR EACH POUND YOU WANT TO LOSE
THE CONSOLIDATION PHASE:
LENGTH: 5 DAYS PER POUND LOST
THE PERMANENT STABILIZATION PHASE:
1 PURE PROTEIN DAY EVERY THURSDAY FOR LIFE
NO MORE ELEVATORS AND ESCALATORS
3 TABLESPOONS OF OAT BRAN A DAY
~~~
ATTACK PHASE SUMMARY
DURING THE ATTACK PHASE, WHICH CAN VARY BETWEEN 1 AND 10 DAYS DEPENDING ON YOUR CIRCUMSTANCES, YOU HAVE UNLIMITED ACCESS TO THE FOOD CATEGORIES LISTED BELOW.
FROM THESE CATEGORIES YOU CAN EAT ALL YOU WANT, WITHOUT ANY RESTRICTION, AT WHATEVER TIME OF DAY. THINK OF IT AS AN ALL-DAY ALL-YOU-CAN-EAT BUFFET. YOU ARE ALSO FREE TO MIX AND MATCH THESE FOODS.
YOU CAN HAVE EVERYTHING ON THE LIST WITHOUT EXCEPTION. EVERYTHING THAT IS NOT ON THE LIST IS BANNED, SO FORGET ABOUT THOSE FOODS FOR THE MOMENT, KNOWING THAT VERY SOON YOU WILL HAVE THEM ALL AGAIN.
LEAN MEATS: BEEF(EXCEPT RIBS AND RIB EYE), VEAL, GRILLED OR ROASTED WITHOUT OIL OR FAT, BUFFALO AND VENISON, EXCEPT CUTS USED FOR BRAISING OR STEWING
ORGAN MEATS: KIDNEYS, LIVER, AND TONGUE
ALL POULTRY, EXCEPT DUCK AND GOOSE, BUT WITHOUT SKIN
LEAN PORK
ALL FISH-FATTY, LEAN, WHITE, OILY, RAW, OR COOKED
ALL SHELL FISH
LOW-FAT HAM, SLICED LOW-FAT CHICKEN
EGGS
NONFAT DAIRY PRODUCTS
AT LEAST 1 ½ QUARTS OF WATER OR MINERAL WATER WITH A LOW SALT CONTENT
THE OAT BRAN GALETTE OR 1 ½ TABLESPOONS OF OAT BRAN ADDED TO NONFAT MILK OR NONFAT YOGURT
A COMPULSORY 20-MINUTE WALK PER DAY
EXTRAS: COFFEE, TEA, VINEGAR, FLAVORINGS, SPICES, HERBS, PICKLES, LEMON (NOT LEMONADE), SALT AND MUSTARD (IN MODERATION)
APART FROM THESE EXTRAS AND THE MAIN FOOD CATEGORIES DESCRIBED, EAT NOTHING ELSE. ANYTHING AND EVERYTHING THAT IS NOT EXPRESSLY MENTIONED ON THIS LIST IS FORBIDDEN DURING THE RELATIVELY BRIEF PERIOD OF TIME THAT THE ATTACK PHASE LASTS.
THEREFORE, CONCENTRATE ON EVERYTHING YOU ARE ALLOWED TO HAVE AND FORGET THE REST. VARY YOUR MEALS, MIX AND MATCH IN WHATEVER ORDER, MAKE YOUR MENUS INTERESTING, AND NEVER FORGET THAT YOU CAN HAVE AS MUCH AS YOU WANT OF ALL THE FOODS ON THIS LIST.
~~~
THE CRUISE PHASE
KEEP EATING ALL THE ATTACK DIET FOODS AND ADD THE FOLLOWING VEGETABLES, RAW OR COOKED, WITHOUT RESTRICTING QUANTITIES, COMBINATIONS, OR TIME OF DAY:
TOMATOES, CUCUMBERS, RADISHES, SPINACH, ASPARAGUS, LEEKS, STRING BEANS, CABBAGE , MUSHROOMS, CELERY, FENNEL, SWISS CHARD, EGGPLANT, ZUCCHINI, SUMMER SQUASH, PEPPERS, ALL SALAD GREENS, INCLUDING CHICORY. YOU CAN EVEN INCLUDE CARROTS, BEETS, AND ARTICHOKES, PROVIDED YOU DO NOT EAT THEM AT EVERY MEAL. THESE THREE VEGETABLES CONTAIN A LITTLE MORE SUGAR THAN THE OTHERS ALLOWED IN THE ALTERNATING PROTEIN DIET, BUT YOU CAN EAT THEM LIBERALLY WHILE YOU’RE LOSING WEIGHT AT A NORMAL RATE. HOWEVER, IF YOUR WEIGHT LOSS SLOWS OR YOU REACH A PLATEAU, REDUCE OR ELIMINATE THEIR CONSUMPTION UNTIL YOUR WEIGHT LOSS RESUMES.
THROUGHOUT THIS CRUISE PHASE YOU WILL ALTERNATE PERIODS OF PROTEINS WITH VEGETABLES WITH PERIODS WITHOUT VEGETABLES UNTIL YOU REACH YOUR DESIRED WEIGHT.
~~~
THE CONSOLIDATION PHASE SUMMARY
HOW LONG THIS TRANSITION DIET LASTS IS CALCULATED ACCORDING TO HOW MUCH WEIGHT YOU HAVE LOST, BASED ON 5 DAYS FOR EVERY POUND SHED. IF YOU HAVE JUST LOST 40 POUNDS, YOU MUST FOLLOW THE TRANSITION DIET FOR 40X5 DAYS- THAT IS, 200 DAYS (6 MONTHS AND 20 DAYS); IF YOU HAVE LOST 20 POUNDS, YOU WILL FOLLOW IT FOR 100 DAYS. YOU CAN EASILY CALCULATE THE EXACT AMOUNT OF TIME YOU NEED BEFORE REACHING PERMANENT STABILIZATION.
THE WHOLE TIME YOU ARE CONSOLIDATION YOUR WEIGHT, YOU WILL FOLLOW THE TRANSITION DIET AS CLOSELY AS POSSIBLE. YOU ARE ALLOWED THE FOLLOWING FOODS:
THE PROTEINS FROM THE ATTACK DIET.
THE VEGETABLES FROM THE CRUISE DIET
1 SERVING OF FRESH FRUIT PER DAY, EXCEPT BANANAS, GRAPES, AND CHERRIES
2 SLICES OF 100% WHOLE GRAIN BREAD PER DAY
1 ½ OUNCES(40 GRAMS) OF CHEESE PER DAY
2 SERVINGS OF STARCHY FOODS PER WEEK
LAMB, ROAST PORK, AND HAM (LEAN CUTS), ONCE OR TWICE A WEEK
THEN TO CROWN IT ALL:
2 CELEBRATION MEALS PER WEEK (YOU ARE FREE TO CHOOSE ANY FOODS, BUT NO BINGEING)
BUT ALSO, ABSOLUTELY AND WITHOUT QUESTION:
1 DAY OF PURE PROTEINS (THE ATTACK DIET) PER WEEK, ON THE SAME DAY EVERY WEEK AND WITHOUT FAIL
~~~
PERMANENT STABILIZATION SUMMARY
GO BACK TO EATING WHAT YOU WANT FOR 6 DAYS OUT OF 7, WHILE KEEPING THE CONSOLIDATION FOODS AS YOUR SAFETY BASE AND PLATFORM.
HOLD ON TO EVERYTHING YOU HAVE LEARNED AND THE GOOD HABITS YOU HAVE ACQUIRED WHILE COMPLETING THE WHOLE PROGRAM.
ENSHRINE PROTEIN THURSDAYS AS THE DAY THAT PROTECTS YOU FOR THE REST OF YOU LIFE.
LIVE YOU LIFE AS IF ELEVATORS AND ESCALATORS DID NOT EXIST.
TAKE 3 TABLESPOONS OF OAT BRAN EVERY DAY FOR THE REST OF YOUR LIFE.
IF YOU NEGLECT ANY OF THESE FIVE MEASURES, YOU WILL PUT YOUR WEIGHT MANAGEMENT AT RISK. IF YOU GIVE THEM ALL UP, SOONER OR LATER YOU WILL DEFINITELY PUT BACK ON ALL THE WEIGHT YOU HAVE LOST.
~~~
100 NATURAL FOODS THAT KEEP YOU SLIM
MEAT
STEAK: FLANK, SIRLOIN, LONDON BROIL, BEEF TENDERLOIN, FILET MIGNON, EXTRA LEAN KOSHER BEEF HOT DOGS, LEAN DELI SLICED ROAST BEEF, BUFFALO, VENISON, EXTRA LEAN HAM, PORK TENDERLOIN, PORK LOIN ROAST, LEAN CENTER-CUT PORK CHOPS, REDUCED-FAT BACON, SOY BACON, VEAL CHOPS, VEAL SCALOPPINE
POULTRY
CHICKEN, OSTRICH STEAK,CHICKEN LIVER, TURKEY,LOW-FAT DELI SLICES OF CHICKEN OR TURKEY,CORNISH HEN, NONFAT TURKEY AND CHICKEN SAUSAGE, WILD DUCK, QUAIL, RABBIT
FISH
ARCTIC CHAR, CATFISH, COD, FLOUNDER, GROUPER, HADDOCK, HALIBUT AND SMOKED HALIBUT, HERRING, MACKEREL, MAHI-MAHI, MONKFISH, ORANGE ROUGHY, PERCH, RED SNAPPER, SALMON OR SMOKED SALMON, SARDINES, SEA BASS, SHARK, SOLE, SURIMI, SWORDFISH, TILAPIA, TROUT, TUNA, FRESH OR CANNED IN WATER
SHELLFISH
CLAMS, CRABS, CRAWFISH, CRAYFISH, LOBSTER, MUSSELS, OCTOPUS, OYSTERS, SCALLOPS, SHRIMP, SQUID
EGGS
CHICKEN EGGS
NONFAT DAIRY PRODUCTS
FAT-FREE COTTAGE CHEESE, FAT-FREE CREAM CHEESE, FAT-FREE RICOTTA, FAT-FREE SOUR CREAM, NONFAT MILK
NONFAT YOGURT, UNSWEETENED OR ARTIFICIALLY SWEETENED
PLANT PROTEINS
TOFU, TEMPEH, SEITAN, SOY FOODS AND VEGGIE BURGERS
VEGETABLES
ARTICHOKE, ASPARAGUS, BEAN SPROUTS , BEET, BELL PEPPERS, BROCCOLI, BRUSSELS SPROUTS, CABBAGE, CARROTS CAULIFLOWER, CELERY, CUCUMBER, EGGPLANT , ENDIVE, FENNEL, GREEN BEANS, KALE, LETTUCE, ARUGULA, RADICCHIO, MUSHROOMS, OKRA, ONIONS, LEEKS, SHALLOTS, PALM HEARTS, PEPPERS, PUMPKIN, RADISHES, RHUBARB, SPAGHETTI SQUASH, SPINACH, TOMATO, TURNIP, WATERCRESS, ZUCCHINI
AND
SUGAR-FREE GELATIN
~~~
EXERCISE
DEAR READER,
IF YOU REALLY WANT TO LOSE WEIGHT,
IF YOU REALLY WANT TO NEVER AGAIN PUT WEIGHT BACK ON, YOU MUST TOTALLY CHANGE HOW YOU VIEW EXERCISE.
HOW TO WALK DURING THE DUKAN DIET’S FOUR PHASES
AS PART OF MY PROGRAM, WALKING IS TO BE COMBINED WITH THE DIET BASED ON THE SPECIAL FEATURES AND PURPOSE OF EACH OF ITS PHASES.
IN THE ATTACK PHASE, 20 MINUTES A DAY.
IN THE CRUISE PHASE, 30 MINUTES A DAY. IF STAGNATION LASTS LONGER THAN 7 DAYS, INCREASE THIS TO 60 MINUTES A DAY FOR FOUR DAYS
IN THE CONSOLIDATION PHASE, 25 MINUTES A DAY.
IN THE PERMANENT STABILIZATION PHASE, YOU MUST ABSOLUTELY STICK TO 20 MINUTES A DAY.
From "The Dukan Diet" by Dr Pierre Dukan
THE ATTACK PHASE:
PURE PROTEINS
LENGTH: 2 TO 7 DAYS, WITH THE AVERAGE BEING 5 DAYS
THE CRUISE PHASE:
100 UNLIMITED FOODS IN ALTERNATION
LENGTH: 3 DAYS FOR EACH POUND YOU WANT TO LOSE
THE CONSOLIDATION PHASE:
LENGTH: 5 DAYS PER POUND LOST
THE PERMANENT STABILIZATION PHASE:
1 PURE PROTEIN DAY EVERY THURSDAY FOR LIFE
NO MORE ELEVATORS AND ESCALATORS
3 TABLESPOONS OF OAT BRAN A DAY
~~~
ATTACK PHASE SUMMARY
DURING THE ATTACK PHASE, WHICH CAN VARY BETWEEN 1 AND 10 DAYS DEPENDING ON YOUR CIRCUMSTANCES, YOU HAVE UNLIMITED ACCESS TO THE FOOD CATEGORIES LISTED BELOW.
FROM THESE CATEGORIES YOU CAN EAT ALL YOU WANT, WITHOUT ANY RESTRICTION, AT WHATEVER TIME OF DAY. THINK OF IT AS AN ALL-DAY ALL-YOU-CAN-EAT BUFFET. YOU ARE ALSO FREE TO MIX AND MATCH THESE FOODS.
YOU CAN HAVE EVERYTHING ON THE LIST WITHOUT EXCEPTION. EVERYTHING THAT IS NOT ON THE LIST IS BANNED, SO FORGET ABOUT THOSE FOODS FOR THE MOMENT, KNOWING THAT VERY SOON YOU WILL HAVE THEM ALL AGAIN.
LEAN MEATS: BEEF(EXCEPT RIBS AND RIB EYE), VEAL, GRILLED OR ROASTED WITHOUT OIL OR FAT, BUFFALO AND VENISON, EXCEPT CUTS USED FOR BRAISING OR STEWING
ORGAN MEATS: KIDNEYS, LIVER, AND TONGUE
ALL POULTRY, EXCEPT DUCK AND GOOSE, BUT WITHOUT SKIN
LEAN PORK
ALL FISH-FATTY, LEAN, WHITE, OILY, RAW, OR COOKED
ALL SHELL FISH
LOW-FAT HAM, SLICED LOW-FAT CHICKEN
EGGS
NONFAT DAIRY PRODUCTS
AT LEAST 1 ½ QUARTS OF WATER OR MINERAL WATER WITH A LOW SALT CONTENT
THE OAT BRAN GALETTE OR 1 ½ TABLESPOONS OF OAT BRAN ADDED TO NONFAT MILK OR NONFAT YOGURT
A COMPULSORY 20-MINUTE WALK PER DAY
EXTRAS: COFFEE, TEA, VINEGAR, FLAVORINGS, SPICES, HERBS, PICKLES, LEMON (NOT LEMONADE), SALT AND MUSTARD (IN MODERATION)
APART FROM THESE EXTRAS AND THE MAIN FOOD CATEGORIES DESCRIBED, EAT NOTHING ELSE. ANYTHING AND EVERYTHING THAT IS NOT EXPRESSLY MENTIONED ON THIS LIST IS FORBIDDEN DURING THE RELATIVELY BRIEF PERIOD OF TIME THAT THE ATTACK PHASE LASTS.
THEREFORE, CONCENTRATE ON EVERYTHING YOU ARE ALLOWED TO HAVE AND FORGET THE REST. VARY YOUR MEALS, MIX AND MATCH IN WHATEVER ORDER, MAKE YOUR MENUS INTERESTING, AND NEVER FORGET THAT YOU CAN HAVE AS MUCH AS YOU WANT OF ALL THE FOODS ON THIS LIST.
~~~
THE CRUISE PHASE
KEEP EATING ALL THE ATTACK DIET FOODS AND ADD THE FOLLOWING VEGETABLES, RAW OR COOKED, WITHOUT RESTRICTING QUANTITIES, COMBINATIONS, OR TIME OF DAY:
TOMATOES, CUCUMBERS, RADISHES, SPINACH, ASPARAGUS, LEEKS, STRING BEANS, CABBAGE , MUSHROOMS, CELERY, FENNEL, SWISS CHARD, EGGPLANT, ZUCCHINI, SUMMER SQUASH, PEPPERS, ALL SALAD GREENS, INCLUDING CHICORY. YOU CAN EVEN INCLUDE CARROTS, BEETS, AND ARTICHOKES, PROVIDED YOU DO NOT EAT THEM AT EVERY MEAL. THESE THREE VEGETABLES CONTAIN A LITTLE MORE SUGAR THAN THE OTHERS ALLOWED IN THE ALTERNATING PROTEIN DIET, BUT YOU CAN EAT THEM LIBERALLY WHILE YOU’RE LOSING WEIGHT AT A NORMAL RATE. HOWEVER, IF YOUR WEIGHT LOSS SLOWS OR YOU REACH A PLATEAU, REDUCE OR ELIMINATE THEIR CONSUMPTION UNTIL YOUR WEIGHT LOSS RESUMES.
THROUGHOUT THIS CRUISE PHASE YOU WILL ALTERNATE PERIODS OF PROTEINS WITH VEGETABLES WITH PERIODS WITHOUT VEGETABLES UNTIL YOU REACH YOUR DESIRED WEIGHT.
~~~
THE CONSOLIDATION PHASE SUMMARY
HOW LONG THIS TRANSITION DIET LASTS IS CALCULATED ACCORDING TO HOW MUCH WEIGHT YOU HAVE LOST, BASED ON 5 DAYS FOR EVERY POUND SHED. IF YOU HAVE JUST LOST 40 POUNDS, YOU MUST FOLLOW THE TRANSITION DIET FOR 40X5 DAYS- THAT IS, 200 DAYS (6 MONTHS AND 20 DAYS); IF YOU HAVE LOST 20 POUNDS, YOU WILL FOLLOW IT FOR 100 DAYS. YOU CAN EASILY CALCULATE THE EXACT AMOUNT OF TIME YOU NEED BEFORE REACHING PERMANENT STABILIZATION.
THE WHOLE TIME YOU ARE CONSOLIDATION YOUR WEIGHT, YOU WILL FOLLOW THE TRANSITION DIET AS CLOSELY AS POSSIBLE. YOU ARE ALLOWED THE FOLLOWING FOODS:
THE PROTEINS FROM THE ATTACK DIET.
THE VEGETABLES FROM THE CRUISE DIET
1 SERVING OF FRESH FRUIT PER DAY, EXCEPT BANANAS, GRAPES, AND CHERRIES
2 SLICES OF 100% WHOLE GRAIN BREAD PER DAY
1 ½ OUNCES(40 GRAMS) OF CHEESE PER DAY
2 SERVINGS OF STARCHY FOODS PER WEEK
LAMB, ROAST PORK, AND HAM (LEAN CUTS), ONCE OR TWICE A WEEK
THEN TO CROWN IT ALL:
2 CELEBRATION MEALS PER WEEK (YOU ARE FREE TO CHOOSE ANY FOODS, BUT NO BINGEING)
BUT ALSO, ABSOLUTELY AND WITHOUT QUESTION:
1 DAY OF PURE PROTEINS (THE ATTACK DIET) PER WEEK, ON THE SAME DAY EVERY WEEK AND WITHOUT FAIL
~~~
PERMANENT STABILIZATION SUMMARY
GO BACK TO EATING WHAT YOU WANT FOR 6 DAYS OUT OF 7, WHILE KEEPING THE CONSOLIDATION FOODS AS YOUR SAFETY BASE AND PLATFORM.
HOLD ON TO EVERYTHING YOU HAVE LEARNED AND THE GOOD HABITS YOU HAVE ACQUIRED WHILE COMPLETING THE WHOLE PROGRAM.
ENSHRINE PROTEIN THURSDAYS AS THE DAY THAT PROTECTS YOU FOR THE REST OF YOU LIFE.
LIVE YOU LIFE AS IF ELEVATORS AND ESCALATORS DID NOT EXIST.
TAKE 3 TABLESPOONS OF OAT BRAN EVERY DAY FOR THE REST OF YOUR LIFE.
IF YOU NEGLECT ANY OF THESE FIVE MEASURES, YOU WILL PUT YOUR WEIGHT MANAGEMENT AT RISK. IF YOU GIVE THEM ALL UP, SOONER OR LATER YOU WILL DEFINITELY PUT BACK ON ALL THE WEIGHT YOU HAVE LOST.
~~~
100 NATURAL FOODS THAT KEEP YOU SLIM
MEAT
STEAK: FLANK, SIRLOIN, LONDON BROIL, BEEF TENDERLOIN, FILET MIGNON, EXTRA LEAN KOSHER BEEF HOT DOGS, LEAN DELI SLICED ROAST BEEF, BUFFALO, VENISON, EXTRA LEAN HAM, PORK TENDERLOIN, PORK LOIN ROAST, LEAN CENTER-CUT PORK CHOPS, REDUCED-FAT BACON, SOY BACON, VEAL CHOPS, VEAL SCALOPPINE
POULTRY
CHICKEN, OSTRICH STEAK,CHICKEN LIVER, TURKEY,LOW-FAT DELI SLICES OF CHICKEN OR TURKEY,CORNISH HEN, NONFAT TURKEY AND CHICKEN SAUSAGE, WILD DUCK, QUAIL, RABBIT
FISH
ARCTIC CHAR, CATFISH, COD, FLOUNDER, GROUPER, HADDOCK, HALIBUT AND SMOKED HALIBUT, HERRING, MACKEREL, MAHI-MAHI, MONKFISH, ORANGE ROUGHY, PERCH, RED SNAPPER, SALMON OR SMOKED SALMON, SARDINES, SEA BASS, SHARK, SOLE, SURIMI, SWORDFISH, TILAPIA, TROUT, TUNA, FRESH OR CANNED IN WATER
SHELLFISH
CLAMS, CRABS, CRAWFISH, CRAYFISH, LOBSTER, MUSSELS, OCTOPUS, OYSTERS, SCALLOPS, SHRIMP, SQUID
EGGS
CHICKEN EGGS
NONFAT DAIRY PRODUCTS
FAT-FREE COTTAGE CHEESE, FAT-FREE CREAM CHEESE, FAT-FREE RICOTTA, FAT-FREE SOUR CREAM, NONFAT MILK
NONFAT YOGURT, UNSWEETENED OR ARTIFICIALLY SWEETENED
PLANT PROTEINS
TOFU, TEMPEH, SEITAN, SOY FOODS AND VEGGIE BURGERS
VEGETABLES
ARTICHOKE, ASPARAGUS, BEAN SPROUTS , BEET, BELL PEPPERS, BROCCOLI, BRUSSELS SPROUTS, CABBAGE, CARROTS CAULIFLOWER, CELERY, CUCUMBER, EGGPLANT , ENDIVE, FENNEL, GREEN BEANS, KALE, LETTUCE, ARUGULA, RADICCHIO, MUSHROOMS, OKRA, ONIONS, LEEKS, SHALLOTS, PALM HEARTS, PEPPERS, PUMPKIN, RADISHES, RHUBARB, SPAGHETTI SQUASH, SPINACH, TOMATO, TURNIP, WATERCRESS, ZUCCHINI
AND
SUGAR-FREE GELATIN
~~~
EXERCISE
DEAR READER,
IF YOU REALLY WANT TO LOSE WEIGHT,
IF YOU REALLY WANT TO NEVER AGAIN PUT WEIGHT BACK ON, YOU MUST TOTALLY CHANGE HOW YOU VIEW EXERCISE.
HOW TO WALK DURING THE DUKAN DIET’S FOUR PHASES
AS PART OF MY PROGRAM, WALKING IS TO BE COMBINED WITH THE DIET BASED ON THE SPECIAL FEATURES AND PURPOSE OF EACH OF ITS PHASES.
IN THE ATTACK PHASE, 20 MINUTES A DAY.
IN THE CRUISE PHASE, 30 MINUTES A DAY. IF STAGNATION LASTS LONGER THAN 7 DAYS, INCREASE THIS TO 60 MINUTES A DAY FOR FOUR DAYS
IN THE CONSOLIDATION PHASE, 25 MINUTES A DAY.
IN THE PERMANENT STABILIZATION PHASE, YOU MUST ABSOLUTELY STICK TO 20 MINUTES A DAY.
From "The Dukan Diet" by Dr Pierre Dukan
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