DUKAN DIET PDF

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I also recommend downloading my Attack Phase Memento Printable PDF which is a free, printable, 1-page recap of the Dukan Diet Attack. calories, and instead emphasizes lean protein, plentiful amounts of water, daily walking and allows unrestricted amounts of healthy foods. The Dukan Diet is. The Dukan Diet plan is very effective because you can eat as much as you want and still lose weight. Below is the updated list of the allowed foods for the.


Dukan Diet Pdf

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Although the Dukan Diet is called a “diet”, it's really a lifestyle change. It's an eating method that you follow not only to lose the weight, but to keep it off as well. View this article online at: bestthing.info Dukan Diet. The Dukan Diet is a weight loss plan devised by French doctor, Pierre Dukan. It is a high-protein. Explore Tutto Dukan's board "lo schema Dukan". | people on Pinterest are using lo schema Dukan for more ideas about Dukan diet, Diets, Pdf book.

Pierre Dukan, a French general practitioner who specializes in weight management. Dukan created the diet in the s, inspired by an obese patient who said he could give up eating any food in order to lose weight, with the exception of meat.

After seeing many of his patients experience impressive weight loss results on his diet, Dr. Dukan published The Dukan Diet in The book was eventually released in 32 countries and became a major bestseller.

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It reportedly helped people achieve rapid, easy weight loss without hunger. Summary The Dukan Diet is a high-protein, low-carb weight loss diet that is claimed to produce rapid weight loss without hunger. How Does It Work? The Dukan Diet starts by calculating your goal weight — called your "true" weight — based on your age, weight loss history, and other factors. How long you stay in each phase depends on how much weight you need to lose to reach your "true" weight.

These are the four phases of the Dukan diet: Attack Phase 1—7 days : You start the diet by eating unlimited lean protein plus 1.

Liberally brush the ribs with barbecue sauce and allow them to marinate in the juices of the barbecue sauce for a minimum of 8 hours. For juicy ribs, you could even leave the meat to marinate overnight in a refrigerator. Line a large baking dish with non-stick foil, over which you can place the ribs. If you are not able to get non-stick foil, you could simply use normal foil lined with cooking spray.

Also, you will need to cover the top of the ribs with foil, in order to retain the juices. Tips: Some find that shortening the baking time by fifteen minutes, transferring the ribs meat side up on to a cookie sheet lined with nonstick foil and applying another coat of barbecue sauce and further broiling for another 15 minutes makes for juicier ribs.. If on the other hand, you want to grill your meat at the end, bake only for about 2 hours and then transfer to a grill.

If the baking time exceeds 2 hours, the meat will become too soft to be grilled. Dukan Oat Bran Galette One of the essentials of the Dukan Diet is to ensure that you eat your daily ration of oat bran. This recipe takes all of ten minutes to make and helps you do just that. And, you don't have to be on the Dukan Diet to enjoy this healthy breakfast. Ingredients: 1. In one bowl, blend together the oat bran, quark or fat-free fromage frais. You can do this by using a whisk until smooth or by using a hand blender.

In another bowl, whisk the egg white until fluffy. Gently fold the egg white into the bowl containing the other ingredients. Do not whisk the batter at this stage as it will reduce the air created by whisking the egg. This in turn will reduce the fluffiness of the pancake. Turn the stove on to medium heat and warm a frying pan. Use a little bit of oil to coat the pan. Ladle in a spoonful of the batter onto the pan and cook it for minutes on each side on medium heat. Cook until golden brown and serve hot.

Variation: If you love a more savory breakfast, you can always add some thyme or any other herb as well as spices like paprika and pepper to further spice up the dish. Cheese Omelet Eggs are a life saver in every sense. After a hard day at work, nothing comes to the stomach's aid like eggs.

Quickly whisk and pour and you have yourself a hearty meal. This classic omelet recipe is a winner whether you make it for one, or for an entire family. Ingredients: 1 whole egg Egg whites of 3 eggs 4 tbsp Shredded low fat cottage cheese 2 tbsp Olive oil A pinch of salt A pinch of pepper Directions: 1. Using a blender, simply whisk the whole egg, egg whites, salt and pepper. Heat a skillet on high heat and pour in two tablespoons of olive oil until it uniformly coats the bottom of the skillet.

Heat the oil until you see bubbles appear. Once bubbles appear, lower the heat and quickly pour in the whisked egg, gently shaking the pan so that the omelet coats the base of the skillet evenly.

To flip the egg, wait until the edges of the egg is cooked. One of the best ways to do this is to use a flat spoon and gently push it under the edges of the egg to make sure that it does not stick.

This indicates that the egg is cooked and can be easily flipped. Flip the egg over and cook for an additional 30 seconds. While the omelet is still on the stove, sprinkle the cottage all over it.

The Dukan Diet Review: Does It Work for Weight Loss?

Fold it in half and serve. Cooking Tip: Once you flip the egg, do not use the spoon to flatten out the egg as it will lose its fluffiness. You will need a large frying pan for this dish. A wok is preferable. Toss the shrimp with garlic, paprika, red pepper flakes and salt. Set aside for minutes for the flavors to penetrate the shrimp. Heat the olive oil in the frying pan over a medium heat. You can initially turn the temperature up until small bubbles start to form, reducing the heat to medium once the prawns are added.

Add the shrimp to the hot oil, reducing the temperature to medium while they cook. Cook the shrimp for about 5 minutes or until they turn pink. Drip over the lemon juice and sprinkle some parsley. The shrimp is ready to serve. Cooking Tips: If you cannot get your shrimp peeled and deveined, you can do this yourself at home. Below are the directions to clean shrimp First remove the shell over the head of the shrimp. This can be done in one swift motion.

Make sure that you do not remove too much of the fleshy portion under it as well. The next step is to turn the shrimp over, belly side up. Using your fingers, gently open out the shell from the belly outward. The shrimp will usually fall out quite easily. Next, turn the shrimp with its belly side down and use a sharp knife to make an incision on the back of the shrimp.

You will find a black vein running through the back of the shrimp, simply pull this out and your shrimp is cleaned and ready to cook. Overcooking shrimp is a very common problem when cooking shrimp. As long as you stick to the five minute cooking time, you should be safe.

Look for the shrimp to turn pink. This indicates that they are done. Finally if you are not a huge fan of shrimp then chicken makes a great substitute. Lemon Chicken Cutlets Don't be afraid because this chicken recipe calls for a number of ingredients.

Most of the ingredients are common ones and all you need to do is mix them all up and fry out the cutlets, making it a great Dukan attack phase recipe. You can use a fork to blend this mixture by hand. In a flat dish mix the oat bran and grated cheese. This will make the final coating for the cutlets. In another bowl, whisk the egg and water. This mixture will be used to help the coating stick to the chicken cutlets.

In a plastic zip lock pouch, blend the garlic, oregano, basil, salt, pepper, cayenne pepper and oat bran flour. Add the chicken pieces and shake well, until the spices coat the chicken. Dip the spiced up chicken, piece by piece, into the egg and water mixture and toss it in the final coating of oat bran and grated cheese. Turn the burner to medium flame and heat a skillet. Pour a few tablespoons of olive oil and cook the cutlets until golden brown on each side.

Serve with the lemon sauce. Herb Omelet There is something about eggs that are so comforting and this great omelet recipe is not only simple, but a fabulous meal option for all Dukan Diet beginners.

The seven-day Dukan diet

In a medium sized bowl, simply whisk the egg, egg white, milk, salt pepper and herbs together. You can either do this by hand or use a blender.

Once whisked, heat a frying pan to medium heat with a tablespoon of olive oil. Spread out the olive oil to line the base of the pan. Once the oil starts to form small bubbles, pour out the egg mixture and gently shake the pan so that the egg mixture spreads uniformly over the pan. Wait until the corners of the egg are cooked to flip the egg over, cooking for another 30 seconds or so, until the egg fluffs up.

Transfer the omelet to a plate and it is ready to eat. Iced Tea One of the important aspects of the Dukan Diet is drinking a lot of water. This iced tea recipe is a must have for the attack phase of the diet. In a stainless steel bowl, boil one cup of cold water. Once it boils, turn of the burner and add the tea leaves. Close the bowl with a lid and let the tea release its aroma and flavor for about 5 minutes. Use a strainer to pour the tea into a cup and to prevent the tea leaves from falling into the cup.

Mix in the sugar substitute. Add the ice cubes, squeeze in a bit of the lemon and enjoy a nice cup of iced tea. Variations: You could use one tea bag instead for a cup of iced tea.

Also, you could use a sprig of mint to garnish the drink, for a subtly mint flavored iced tea.

Cruise Phase Recipes 1. Cream of Mushroom Sauce Ingredients: 2 Cups of sliced mushrooms 2 tbsp low fat cream cheese ml low fat cream 1 tbsp olive oil Salt to taste Pepper to taste Directions: 1.

Heat a saucepan to medium heat and add the olive oil. Add the cream cheese and stir for another 2 minutes or so. Next, add the cream and season with salt and pepper. Cooking Tip: This sauce is great on its own, or as a dipping sauce for grilled chicken or beef.

Turn your oven on to degrees F 2. Whisk the eggs and milk together until they are smooth and airy. Add in the ham, green pepper, parsley, onion and cheese. Grease a baking dish with a bit of olive oil and pour the egg mixture into it 5. Bake for 25 minutes for a wonderful meal for the entire family. Crisp the bacon in a pan over high heat. Cool it and chop it up into small pieces. In a bowl, whisk together the eggs, water, onion powder, salt and pepper, until light and fluffy.

In the same pan used to cook the bacon, pour in the tsp of olive oil. Heat the oil on medium flame until it forms small bubbles. Pour in the egg mixture and stir, until the eggs are done. Just before you take the eggs off the stove, add the bacon and stir until the bacon and eggs are nicely integrated. Cooking Tips: You can cook the bacon in the microwave as well.

Also, you can add a bit of chopped parsley or any other seasoning to the eggs to make this recipe your own. Heat a frying pan with two tablespoons of olive oil over a medium flame. Remove the onions from the stove and plate them. Heat one tablespoon of olive oil in the same pan, over high heat. Season the chicken livers with the remaining salt and pepper.

This will brown the outside, however the liver will still be pink on the outside.

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This is what you want. Turn the stove off and plate the liver over the caramelized onions. Next, heat the frying pan again with the Madeira wine and bring it to a boil, stirring continuously for about a minute and turn off the flame.

Add this sauce on top of the livers and caramelized onions. Serve with chopped parsley and hard-boiled egg. Variation: This recipe serves four and if you cannot get your hands on Madeira wine, you can always use Sherry or Port wine.

Lemon Pepper Fish Greek Style This very simple and easy to cook fish recipe is one that you will definitely add to your recipe collection. In a large bowl, mix together the olive oil, crushed garlic, lemon juice, lemon zest, black pepper, salt and oregano.

This forms the marinade. Add the fish and toss gently until the marinade completely coats it. Cover the bowl and refrigerate for 15 to 20 minutes, to allow the marinade to soak into the fish. Broil or grill the fish by placing it over a layer of aluminum foil. Broil or grill for 5 to 10 minutes on each side and this tasty recipe is done.

Cooking tip: Only turn the fish once to prevent the fish from breaking apart. Pat the moisture on the meat using paper towels. Next, toss the meat with 3 tbsp coriander powder, 1 tsp salt, pepper and paprika.

Set aside for a few minutes. In a large pot, heat a bit of oil on medium, cooking the meat on both sides till brown. This will take about minutes.

Scrape the bottom of the pan so it is clean and the flavors get incorporated into the stew. Bring the stew to a boil. Once boiled, reduce the flame, cover and let simmer for about an hour. After about an hour of cooking, add in the vegetables, carrots, mushrooms and turnip.

Using a bit of stew from the pot, dissolve 1 tbsp coriander powder and another quarter teaspoon of salt. Add this into the stew and simmer for another 20 minutes, until the stew thickens. Serve hot. Variations: Traditionally, the meat is coated with flour to thicken the stew. However, in this recipe, coriander powder is added to thicken it, making it suitable for anyone on the cruise phase of the Dukan Diet. In a small bowl, blend together the sour cream, lemon zest and salt.

This can be made up to 4 days in advance and refrigerated. In another bowl, blend the eggs, yogurt and salt. This can be made up to 2 hours ahead. In a large frying pan, heat 2 tbsp of olive oil over a medium high flame. To the same pan, add the other tablespoon of olive oil and heat on medium high heat. Pour the egg mixture into the pan and scramble until the eggs are done.

Serve it with smoked salmon, chives and sour cream. This Hot Cocoa recipe will help tame those sugar cravings and make you feel a little bit naughty. Simply blend in a pan, the cocoa powder, salt, vanilla extract and two tablespoons of milk over a medium flame.

Once mixed well, add in the remaining milk and stir until hot enough for your liking. Add the sweetener to taste and serve in your favorite mug.

Cooking Tip: If you like it cold, you can simply blend all the ingredients together in a blender and serve with ice cubes. Wash the squid and pat dry using kitchen towels or napkins. Cut the tentacles in half. In a pot containing salted boiling water, cook the squid for about 40 to 60 seconds, until it turns opaque. Immediately drain the water and transfer the container with squid into another container with ice to stop the cooking process.

Once the squid is cool, drain any excess water and pat dry. In another bowl, blend the vinegar, salt, pepper, lime juice, garlic and onion. Set this aside for about 5 minutes. In the bowl containing the squid, add in the tomatoes, celery and parsley.

Then pour over the seasoning and set it aside for at least 15 minutes before serving. This recipe tastes best when refrigerated for about 8 hours. Cooking Tips: Feel free to add more seasoning or other spices if you like your salad a bit more on the spicy side. Take care not to overcook the squid. It really does take under a minute to cook. In a large saucepan, heat the stock, garlic, galangal, kaffir leaves, lemon and chilies.

Allow to boil and then turn the heat down and let it simmer for 4 min and then take it off the heat. Add in the lime juice, miso paste, liquid sweetener and serve hot. Consolidation Phase Recipes 1. This is a very simple recipe. Simply mix all the ingredients the avocados, chopped onion, cilantro, tomatoes, lemon juice, garlic, cayenne pepper and salt together using a fork or blender. You will need to store this in the refrigerator for at least an hour for all the flavors to blend together before serving.

Tips: The lemon juice not only adds to the flavor of the guacamole, it prevents it from turning brown as well, so be sure to add it. You can add more spice, herbs, garlic or lemon juice to make this recipe perfect for your pallet.

Best of all, they hardly take any time at all to cook. In a small bowl, blend together the garlic salt, cumin, black pepper, cayenne pepper, paprika and dried sage. Coat each pork chop with the marinade and set aside for 10 to 15 minutes for it to soak in. Heat a large pan with olive oil on high. Once the oil starts forming small bubbles, reduce the heat to medium and place the pork chops in it. Cook them for about minutes, or about minutes on each side. Check whether the meat is cooked by inserting a cooking thermometer in it.

The internal temperature of the meat should be degrees F or 63 degrees C for a perfect medium rare pork chop. Tip: You can leave the pork to marinate overnight in the refrigerator. This makes cooking easier and effortless the next day. Garlic Chicken Garlic chicken is an all-time favorite and here's one recipe that can help you stay on the Dukan Diet for years without craving food you can't have.

Serves: 2 - 4 Ingredients: 4 chicken breasts without bone and skin 1 tsp salt 1 tsp onion powder 2 tsp garlic powder 3 tbsp olive oil Directions: 1. In a bowl or zip lock bag, blend together the salt, onion powder, garlic powder and chicken, until all the spices coat the chicken.

In a large skillet, heat the olive oil over a high flame. Once the oil starts bubbling, lower the flame and add the chicken pieces. Cook for minutes on each side until the chicken is nice and tender. Tips: Traditionally, butter is used to cook the chicken breasts, but I've found that using olive oil is not only a healthier option, but a tastier one as well. Serve with some fresh lettuce for a wholesome meal.

This recipe is extremely easy, but it works every time. Ingredients: 1 standing beef rib roast, about 5 lbs 2 tsp salt 1 tsp black pepper powder 1 tsp garlic powder Directions: 1. Before you use the beef rib roast for cooking, allow it to stand at room temperature for an hour. This will help the meat cook more evenly.

Preheat the oven to degrees F or degrees C. Take a large oven dish and place the beef with its ribs down. In a small bowl, blend the salt, black pepper and garlic.

This makes the seasoning for the meat. Rub the seasoning liberally over the meat, ensuring that the meat is uniformly coated. Cook the roast in the preheated oven at the same temperature for 1 hour.

Now, here's the important part - after one hour, turn off the oven but do not open the oven door. Let the meat stay inside the off oven for 3 hours. You can check this using a cooking thermometer. Once the internal temperature is reached, take the meat out and let it rest for 10 minutes.

Then, carve the meat and plate it. Bacon Asparagus Soldiers Asparagus is not something that everyone enjoys, however healthy it may be. But this bacon wrapped treat goes down real well, proving that something healthy can taste good too. Ingredients: 1 lb asparagus slices fat reduced bacon Directions: 1. Clean the asparagus well and trim the edges. Cut the bacon strips in half lengthwise. Wrap each of the cut bacon strips around the asparagus to form a sort of spiral around the asparagus.

Leave the tip of the asparagus exposed. Place the asparagus covered with bacon on to a cookie sheet. Bake at degrees F for 20 to 25 minutes.

Tip: Feel free to sprinkle a bit of pepper on top of each asparagus wrapped in bacon for a spicier treat. Chicken Cacciatore This mouth-watering recipe serves 6 and takes under an hour to both prep and cook.

Serves: 6 Ingredients: 6 boneless and skinless chicken breasts 1 onion, chopped 2 garlic cloves, finely chopped 2 x g 0.

Preheat the oven to degrees C or degrees F. Add the garlic and fry until the onions are soft. Next, add the tomatoes and cook until they are soft.

This will take about minutes on medium flame. Add salt and pepper to your taste. Once the tomatoes are cooked, turn off the stove and transfer the contents of the pan into a bowl. Add in the cheese and the basil leaves. Heat 2 tablespoons of olive oil in the same pan and fry the chicken breasts until golden brown on each side. Transfer the chicken to a baking dish.

Pour the sauce on top of the chicken and bake for minutes at degrees F Serve hot, garnished with a few basil leaves. Oysters Kilpatrick If you are feeling a bit special or have friends coming over impress them with this Dukan diet friendly dish.

This great oyster recipe takes under 15 minutes to prepare and serves 4. Ingredients: 24 oysters, shucked 2 cups, sea salt 2 tbsp Worcestershire sauce grams fat reduced bacon, chopped 2 tbsp chopped parsley Lemon wedges Directions: 1. Before you do anything else, you will need to preheat the grill to medium to high heat. In a large baking tray, place the sea salt so that it forms a thick layer.

On top of the salt, arrange the oysters in their shells. Drip a bit of the Worcestershire sauce over the oysters. Place a bit of bacon over each oyster. Place the baking tray with the sea salt on top of the grill and grill for minutes until the bacon gets nice and crisp.

Once the oysters are done, sprinkle a bit of parsley over each oyster and serve with a wedge of lemon. Pear and Chicken Salad with Tarragon Dressing This healthy and tasty recipe is great for the consolidation phase as it includes a portion of fruit which is recommended at this stage.

Ingredients: Olive oil spray 2 chicken breast fillets, about grams each 1 bunch watercress, cleaned and leaves picked 1 lettuce, cleaned and torn 1 ripe pear, pealed, pitted and thinly sliced. Season the chicken breasts with salt and pepper. Heat a frying pan on medium heat, spraying a bit of olive oil to line the pan. Next, add in the chicken breast fillets and cook for about minutes on each side, ensuring that the chicken is thoroughly cooked. Once cooked, let the chicken rest for 5 minutes before slicing thinly across the grain.

In a small bowl, whisk together lemon juice, balsamic vinegar, olive oil, tarragon, mustard, sweetener, salt and pepper to taste.

This makes the dressing for the salad. In a large bowl, toss together the watercress, lettuce, pear, onion sprout, chopped parsley and sliced chicken. Pour over the dressing, and the chicken and pear salad with tarragon dressing is ready to eat.

The Complete Dukan Diet Food List For All Phases

Tomato Brochette In the consolidation phase, you can allow yourself a few slices of whole grain bread. This tasty recipe is super healthy and can help you stick to your Dukan Diet quite effortlessly.

This dish serves 12 and is an ideal and healthy dish for the entire family. Preheat the oven using the broiler setting. Slice the bread in thick pieces and place it on a baking tray. In a large bowl, blend together the chopped tomatoes, sun dried tomatoes, chopped garlic, olive oil, balsamic vinegar, basil leaves, salt and pepper.

Set it aside for minutes until the flavors blend together. Next, broil the bread for minutes until just brown. Spoon out the tomato mixture on each slice of bread. Then add a bit of mozzarella cheese on top of each slice of bread. Broil for another minutes, until the cheese just melts over. Tuscan Pasta This fantastic pasta recipe, serves 6 and is a great meal for the entire family.

Add a bit of cheese and it will go down very well for kids who normally fuss about their veggies. Heat a skillet on medium heat and add tomatoes, tomato sauce, garlic powder, Italian seasoning, black pepper, salt and bring it to a boil.

Once the mixture boils, turn the heat to low.

Cover the pan and let it simmer for about 20 minutes. In another pan, heat the two tablespoons of olive oil over medium heat. Add the sliced zucchini and mushroom and cook until crisp.

This will take about 4 minutes.This innovative program offers the latest and greatest in weight loss technology designed to help you not only lose weight, but keep it off for good. No problem there, all you need to do is pour the yogurt into a strainer lined with a thin cheese cloth overnight. Eggs Chicken — Quail — Duck. Next, add all the mushrooms, fish sauce and green chili pepper. Heat the oil on medium flame until it forms small bubbles.

Add mustard and fromage frais. Pear and Chicken Salad with Tarragon Dressing 9. This will take about minutes. The comment form collects your name, email and content to allow us keep track of the comments placed on the website.

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