dukan diet
lauraniculita
Posts: 15 Member
hi all anyone have a soft copy of this diet or a list of foods u can/cant eat?
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Replies
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- Phase 1: Also known as the Attack phase. You eat low-fat protein only. And drink a lot of water (coffee, tea and diet sodas or OK too but they have to be zero calories and zero fat).
Your protein is likely to come in the form of meat (low-fat beef, chicken, turkey, fish), but there are also dairy possibilities (e.g. zero-fat yogurt and cottage cheese, etc) and vegetarian/vegan options (e.g. eggs, tofu and seitan). You can season your protein with anything that is zero fat and zero carbs, like salt, vinegar, onions, mustard, normal spices (oregano, basil, pepper, etc.) and so on. You also add some oat bran (1.5 tablespoons per day) to the mix and a 20-minute walk every day.
In the attack phase, the only thing that will passing your lips is the protein, the oat bran and the water
- Phase 2: Also known as the cruise phase. You have days of nothing-but-protein alternated with days of nothing-but-protein-and-vegetables. Salad is included as a vegetable. You continue the oat bran (2 tablespoons per day), the water and the walking (which increases to 30 minutes a day, briskly). You can see why the Dukan diet is also known as the French protein diet
What does the menu look like in Phase 2? The vegetables you are allowed to eat are pretty limited, because some things that we consider “vegetables” actually contain a lot of carbs. Things like carrots, peas, corn and potatoes are out, therefore. Green is in. So anything you might normally find in a salad is OK, including: Lettuce, spinach, broccoli, cucumbers, tomatoes, bell peppers, mushrooms, onions. Also allowed are things like green beans, cabbage, cauliflower, asparagus and celery. You can eat them raw, or steam them, or boil them. Your menu could include soups or stews that combine protein and vegetables. The menu will definitely include salads.
Meat and offal
1.Beef steak
2.Fillet of beef
3.Sirloin steak
4.Roast beef
5.Rump steak
6.Tongue
7.Bresaola, air-dried/wind-dried beef
8.Veal escalope
9.Veal chop
10.Kidney
11. Calf's liver
12. Pre-cooked ham slices (without any fat or rind)
13.Pre-cooked chicken and turkey slices (without any fat or rind)
14.Fat-reduced bacon
15.Game (venison, pheasant, partridge, hare, grouse)
16.Rabbit/hare
Fish
17.Bass
18.Cod (fresh)
19.Crab/ocean sticks (surimi)
20.Dab/lemon sole
21.Dover sole
22.Grey mullet
23.Haddock
24.Hake
25.Halibut
26.Herring
27.Mackerel
28.Monkfish
29.Plaice
30. Pollock/Coley
31.Rainbow trout/salmon trout
32.Red mullet
33. Salmon
34. Smoked salmon
35. Sardines
36.Sea bream
37.Skate
38.Swordfish 39
39. Tuna
40. Turbot
41. Whiting
42.Fish roe (cod, salmon, herring, nitillet)
Seafood
43. Calamari/squid
44. Clams
45. Cockles
46.Crab
47.Crawfish/crayfish
48.Dublin Bay prawns
49. Lobster
50.Mediterranean prawn/gambas
51.Mussels
52.Oysters
53. Prawns
54. Scallops
55. Shrimps
56.Whelks
Poultry
57.Chicken
58.Poussin
59. Chicken liver
60. Guinea fowl
61.Ostrich
62.Pigeon
63.Quail
64.Turkey
Eggs
65.Hen's eggs
66.Quail's eggs
Non-fat dairy products
67.Non-fat cottage cheese
68.Non-fat fromage frais
69.Non-fat,Greek yoghurt
70.Non-fat quark/non-fat yoghurt (plain or flavoured with aspartame)
71.Skimmed milk
Vegetable Proteins
72.Tofu
Vegetables
73.Artichoke
74.Asparagus
75.Aubergine
76.Beetroot
77.Broccoli/purple sprouting broccoli
78.Cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprout (all types of cabbage)
79.Carrot
80.Celery/celeriac
81.Chicory100 Natural Foods That Keep You Healthy
82.Courgette
83.Cucumber
84.Fennel
85.French beans/string beans/mangetout
86.Leek
87.Mushrooms
88.Onion
89.Palm hearts
90. Peppers (sweet)
91.Pumpkin/marrow/squash
92.Radish
93. Rhubarb
94. Salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel
95. Soya beans
96.Spinach
97.Swede
98.Swiss chard
99. Tomatoes loo.
100.Turnip0 -
I love the phase 2!! love the veggies, actually. Don't forget there are 2 other phases after that! people often tend to forget about them but they are crucial if you don't want to gain your weight back ^^0
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BUMP! Thanks for the info! xx0
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bump interesting0
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I tried it, lost 16lbs found it too hard to incorporate into daily life and all the meat is expensive, makes you constipated etc etc... MFP is the way for me!0
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I love the phase 2!! love the veggies, actually. Don't forget there are 2 other phases after that! people often tend to forget about them but they are crucial if you don't want to gain your weight back ^^
As SashaMegan said, in the third phase you start adding back your starches, once a week, also you can have wholegrain bread again, as well as cheese (not all cheeses though) also, you get celebration meals once a week (twice in the second part of the consolidation phase) where you can eat anything you crave, for only one meal (not a whole binge day...)
And on the final phase, you eat pretty normal, but you MUST have one pure protein day a week, not even an option.
It sounds more complicated than it is. I love the Dukan diet, you get great results, its also actually the first diet I've managed to stick to.
I do think you should read the book, it explains everything very well.
Also, if you go on the dukandiet website, you can work out what your true weight should be and how long you will be on each phase (as a guideline)0 -
Thks so much for the advice, any more is also welcome0
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Its also actually the first diet I've managed to stick to.
Hahaha me too! So far so good! :bigsmile:I do think you should read the book, it explains everything very well.
Also, if you go on the dukandiet website, you can work out what your true weight should be and how long you will be on each phase (as a guideline)
That's a great advice. As I read it once, if you're not willing to give 10$ for the book, you're not willing to make any effort to lose weight! Plus, it has great advice and explanations about the diet, which will mak you feel less frustrated with the food restrictions!0 -
Has anyone done just the attack phase to boost up weightlosd then got back to healthy eating?0
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in my opinion it doesn't really work because you lose water weight and in some cases (like after 3 days or more) you start the ketogenic phase, which is the whole purpose of the diet...0
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I love this diet because it's the only one I've ever been able to stick to as well!!
Remember to drink LOTS of water on this diet though. You really need to drink at least 8 cups a day or else you can easily become dehydrated. (diet soda is allowed too!)0
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