The Dukan diet, so called the Protal diet, what created by the French medical Doctor Pierre Dukan. This is a four-step diet based on natural protein. The iniital phase involves a drastic change in your nutrition. You’ll eat a few calories and want to start losing weight fast. During the second phase you will alternate between consuming pure protein and a combination of protein and vegetables. The third phase consolidates your successes. You should follow the fourth phase the rest of your life. Here are some of the diet principles.
Phase 1 is one of pure protein. Eat as much as you want of the following categories: (with some exceptions, you’ll have to get a book to follow this diet) organ meats, lean meat, skinless poultry, ham and cold cuts, eggs, fish, sea food, and low-fat dairy products. In addition, eat only sugar soft drinks, coffee, tea, infusions, vinegar, pickles, chewing gum, and mustard. Drink six glasses of liquids a day. This phase usually lasts for five days. During phase 2 alternate between five days of pure protein and five days combining protein and vegetables. There is a long list of mm vegetables, which may be eaten raw or cooked. Use spices, fat-free yogurt, vinegar, or mustard on your vegetables but stay away from oil. Start phase 3 when you have reached your desired weight. This phase lasts 10 days for each kilograms (2.2 pounds) of weight lost. Continue alternating as in phase 2 but add a serving of fruit every day. Stay away from grapes, bananas, cherries, and dried fruits. Eat two slices of whole-grain bread daily. Eat 40 grams of cooked beef cheese such as Gouda daily. Eat two weekly portion of starchy food. Once or twice a week eat boiled ham, leg of lamb or roast pork. You may celebrate by eating whatever you want with a glass of wine twice a week, but not the same day. And no seconds are allowed. Once a week eat a pure protein meal as in phase 1 phase 4 is the final stabilization phase. Once a week eat a pure protein meal. Eat 3 tablespoons of oat bran daily.
The Dukan diet is said to almost never make you hungry. Disadvantages include the necessity of following it closely. Phase 1 lacks vitamins and all phases are lacking in lipids. You may have to take dietary supplements.
Here are two sample menus:
Menu 1 (phase 1)
Breakfast: 2 fat-free yogurts. 2 slices of turkey. Tea…
Lunch: Steak tartare. Veal chop. Café au lait. Your mid-afternoon snack is a fat-free yogurt and a slice of chicken.
Supper: Smoked salmon. Mussels marinières. A yoghurt.
Menu 2 (phase 3)
Breakfast: 2 slices of whole-grain bread with butter. A slice of ham. Coffee.
Lunch: Green salad. Mushroom omelet. Stuffed tomatoes. A fat-free yoghurt. Your mid-afternoon snack is an apple.
Supper: Leg of lamb. Green beans. 40 grams (about 1.3 ounces) of Gouda cheese.
Some of the information in this article comes from a fascinating new book, La Bible of the regime, written by Jenny de Jonquieres and published by Americas media. Her book describes over 80 diets and weight reduction programs. Each is presented with 5 menu diet plan, a detailed discussion of its advantages and disadvantages, and lots more. La Bible of the regime is presently available in French only.