What’s on the Dukan Diet menu?

Let’s see what we have on the menu in various phases of the Dukan Diet:

Attack Phase:

Eat only reduced-fat protein. Drink plenty of water, tea and coffee (no sugar), and diet/no-calorie soft drinks. Protein can be obtained in the form of meat (lean beef, chicken, turkey, fish), but in addition, there are dairy options (eg, nonfat yogurt and cottage cheese, etc.) and vegetarian/vegan alternatives (eg. example, eggs and tofu). You can season your protein with anything that is zero fat and zero carbs, such as salt, vinegar, onion, mustard, regular spices (oregano, basil, pepper, etc.) and so on. Also add some oat bran (1.5 tablespoons each day) to the mix. In the attack phase, the only thing that can cross your lips is protein, oat bran and water.

Cruise phase:

Let’s identify what’s on the menu at this stage:

It persists with oat bran (2 tablespoons daily), water and walking (increasing to 30 minutes per day, vigorously). In phase 2, the allowed vegetables are restricted because some vegetables contain a lot of carbohydrates. Vegetables like carrots, peas, corn, and potatoes are out, as a result, green is all the rage. So what you might normally find in a salad is fine, including: lettuce, spinach, broccoli, cucumbers, tomatoes, bell peppers, mushrooms, and onions. Vegetables such as green beans, cabbage, cauliflower, asparagus, and celery are also allowed. You can eat them raw, steam or boil them. Your menu could include soups or stews that combine protein and vegetables. The menu will surely include salads.

Consolidation phase:

It’s time to maintain the weight, so let’s see what we can eat now:

The consolidation phase adds a small amount of fruit, bread, and cheese to the mix, plus one “celebration meal” per week. A normal menu for the week looks like this:

1) Continue to eat protein and vegetables to your heart’s desire. They are always on the menu.

2) You receive a fruit every day, but you are in search of watery fruits like watermelon, melon, apples, etc.

3) You will receive two slices of whole wheat bread. If you need butter, make it low fat. Be stingy with the butter.

4) You will enjoy a serving of carbohydrates each week. This could be pasta or rice.

5) Their menu expands to add a “celebration meal” each week, where anything goes. But really, if you’re losing a significant amount of weight, it’s been 6-8 months since you’ve eaten real food. Do you really want to mess it up now? Perhaps when you travel, this meal will allow you to eat one normal restaurant meal a week. As you progress to the second part of Phase 3, you get two of these “celebration meals” each week.

Stabilization Phase:

The program could be ambiguous here. It says, “Go back to eating what you want, but continue to use the Consolidation Phase ground rules as a safety platform (eat unlimited protein and vegetables, one serving of fruit every day, two slices of whole wheat bread, one serving of cheese , two starchy meals and two celebration meals each week).” There’s a big difference between “eating what you want” and eating the Phase 3 diet. So let’s review: Follow a Phase 3 diet, except for Thursdays. On Thursday you eat nothing but protein. You keep walking every day.

Some tasty recipes to make your diet worthwhile:

Chicken with Mustard and Thyme

This is a simple but rich and valuable recipe.

Top skinless chicken thighs or thighs with Dijon mustard and thyme with a little sea salt and freshly ground black pepper. Wrap the chicken pieces loosely in a foil packet and bake in a medium oven until cooked through.

chicken meatloaf

Mix a couple full cups of cooked chicken with some fresh herbs, a couple tablespoons of fat-free cottage cheese, 1 egg, and pepper and salt to taste.

Pour the mixture into muffin tins and bake at 350 degrees, for about 15 to 20 minutes.

Cool and serve.

zucchini soup – For 4 people

Ingredients:

Zucchini, large, 4 pieces

carrots, peeled, 1 piece

Onion, large, 1 piece

Turnip, 1 piece

Vegetable stock cube, 1 piece

Salt and black pepper, to taste

Preparation:

Dice all the vegetables after washing and peeling them. Place them in a saucepan with water and the vegetable stock cube. Allow them to cook for approximately twenty to thirty minutes. Once tender, puree the vegetables to produce a smooth soup. Enjoy steaming hot.