Dukan Diet Soup Recipes
For smooth creamy comfort food, soup is top of the list. If you are looking for Dukan soup recipes for your diet, keep reading for a couple of favorites here.
Although the attack phase is quite limited to pure proteins, herbs and seasonings - the cruise phase opens up some new food options with the addition of vegetables. There are some great low carb soup recipe ideas that are approved on the Dukan Diet.
Dukan Pumpkin Soup or Dukan Halloween Soup
250 grams or approximately 2 cups pumpkin flesh (cut into small cubes or pieces)
1 onion
2 cups skim milk (500 ml)
2 carrots
1 pinch of cinnamon
1 pinch of salt
Pepper
Cut the pumpkin into small squares. Peel the onion and carrots and cut into small slices. Add the vegetables to skim milk in a pot on the stovetop along with the pinch of cinnamon. Cook for about a half an hour until the pumpkin is smooth. Mix and heat again for about a half hour, adding water to desired consistency. Add salt and pepper to taste. Either eat with veggie chunks or put in a food processor or blender and blend to a creamy consistency. (Blending is recommended for a cream texture)
The Dukan Diet Recipe book also has several excellent recipes for tasty soups. There is a Fennel Soup, a Chicory and Smoked Chicken Soup, a Tangy Tomato Soup, Quick Gazpacho, and a Green Sorrel Soup Recipe. You can also create your own soup recipe using any of the cruise phase approved foods - basically anything from the Dukan 100 Safe Foods List.
Here is another soup recipe that is PV Dukan Cruise approved from the Dukan Diet cookbook.
Carrot, Fennel and Thyme Soup Soupe a la Carotte, Fenouil Et Thym
Serves 3
Prep time: 20 minutes
Cooking time: 25 minutes
12 oz. onions, diced
12 oz leeks, diced
2 garlic cloves, very finely chopped
1/4 tsp fennel seeds
1/2 tsp thyme
4 medium carrots, diced
1 fennel bulb, diced (plus fennel tops to garnish)
1 3/4 pints low sodium chicken stock
Salt and black pepper
Over medium heat, add oil to a frying pan and then wipe it clean with a paper towel. Gently fry the onion, leek, garlic, fennel seeds and thyme until the mixture smells aromatic. Add carrot and fennel and cook for a few more minutes. Add the stock and season with salt and pepper. Cook until the carrot and fennel are soft. If the stock goes down too much, add some water. When ready to serve, place a bit of chopped fennel top in each bowl of soup.
Don't hesitate to add your own recipe ideas using the approved ingredients, try spicy shrimp soup, use chicken, curry, and other flavorful ingredients to add flavor without fat and without carbs. Enjoy the Dukan Diet Soup Recipes and please add your own to the comments.
Tuesday, October 26, 2010
Friday, October 22, 2010
Dukan Diet Fish Recipes
Dukan Diet Fish Recipe - Attack Phase Approved
During the attack phase of the Dukan Diet, you may find yourself constantly looking for new recipes that are Dukan approved. Your best bet is to buy the Dukan Cookbook that is filled with Dukan Diet recipes. However, if you haven't bought the recipe book yet or if you are just testing the waters before you commit and want to decide if the diet is right for you, then here are a couple of Dukan Fish recipes.
The key to success during the attack phase is to have plenty of foods from the approved list of 72 foods that you can eat during the attack phase. Dr. Dukan recommends having more than adequate proteins on hand so that you don't feel tempted to cheat on the diet. The doctor equates cheating to sticking a pin into an inflated balloon. If you do make a mistake, for the rest of that day, consider yourself counting calories and limit what you eat until bed. Then, just jump back on the wagon and make the right choices from the approved food categories going forward.
However, so that you can avoid mistakes, if you can help it, don't go out to eat during your attack phase. If you must eat out for a work function or special occasion - eat within the confines of the Dukan diet menu as much as possible. If you are at a restaurant, you can usually ask the chef to prepare a chicken, fish or beef dish without oil seasoned with just salt and pepper. Stay away from the bread!
When cooking for yourself at home during your diet, you have a lot more control so you can make divine low carb dishes and know that they do not have any off-limits ingredients.
Here is one Dukan Fish recipe from the Dukan Cookbook. Remember this is totally attack phase approved.
Cod with Shallots and Mustard
Prep time: 20 minutes
Cooking time: 25 minutes
4 shallots
1 3/4 oz virtually fat-free fromage frais (if you can't find fromage frais in the U.S., you may substitute it with non-fat cream cheese
1 Tbsp mustard
2 Tbsp lemon juice
Salt and black pepper
14 oz cod fillet
Preheat your oven to 350 degrees F (180C)
Put the shallot in a saucepan with 1 Tbsp water and reduce until it turns translucent. Mix together the fromage frais with the mustard and lemon juice. Season the mixture. Put the shallot reduction in the bottom of a baking dish. Place the cod on top and pour the fromage frais mustard lemon sauce over the fish. Bake in the oven for about 15 minutes. (Serves 2)
There is a recipe for Tuna Tartare in the Dukan Recipe book but I prefer this one that doesn't have fromage frais in it.
Dukan Tuna Tartare
Prep time: about 10 minutes and five - ten minutes of marinating
No cooking
1 Tbsp finely chopped shallots
1 Tbsp unseasoned rice vinegar
1 Tbsp fresh lemon juice
tiny dash of chile powder (optional)
1 tsp soy sauce
1 tsp wasabi paste or mustard
1 pound sushi-grade tuna
Salt & pepper
Cut the tuna into 1/4 inch cubes. Mix the shallots, vinegar, lemon juice, chile powder, soy sauce, and wasabi paste. Season with salt (minimally) and pepper. Add tuna to the mixture. Mix thoroughly but carefully and leave in the fridge for about 5-10 minutes before serving.
This Dukan approved salmon recipe is another protein rich and omega-3 rich recipe modified from a Steamed Salmon recipe from Gwyneth Paltrow's GOOP newsletter. Hers has greens but of course greens are not allowed during the attack phase so save your healthy and vitamin rich greens for your Cruise phase menu.
Steamed Salmon
Prep and Cook time: 20 minutes
2 Tbsp of your favorite leafy herbs such as parsley, basil, chevril, tarragon, dill, etc.
1 6 oz. organic salmon filet
1 wedge of lemon
Line your steamer or a collapsible colander or steam basket with the herbs and rest the salmon filet on top. Steam for about 18 minutes. Squeeze the lemon over the fish and serve.
The above low carb fish recipes are all appropriate for the Dukan attack phase menu. As mentioned, in the Dukan Diet Recipe book, you will find several more Dukan fish recipes and you are encouraged to be creative as possible in making your own low carb fish recipe ideas using all of the safe foods from the list of 72 foods. Let me know if you've made any Dukan Diet Fish recipes that you loved.
During the attack phase of the Dukan Diet, you may find yourself constantly looking for new recipes that are Dukan approved. Your best bet is to buy the Dukan Cookbook that is filled with Dukan Diet recipes. However, if you haven't bought the recipe book yet or if you are just testing the waters before you commit and want to decide if the diet is right for you, then here are a couple of Dukan Fish recipes.
The key to success during the attack phase is to have plenty of foods from the approved list of 72 foods that you can eat during the attack phase. Dr. Dukan recommends having more than adequate proteins on hand so that you don't feel tempted to cheat on the diet. The doctor equates cheating to sticking a pin into an inflated balloon. If you do make a mistake, for the rest of that day, consider yourself counting calories and limit what you eat until bed. Then, just jump back on the wagon and make the right choices from the approved food categories going forward.
However, so that you can avoid mistakes, if you can help it, don't go out to eat during your attack phase. If you must eat out for a work function or special occasion - eat within the confines of the Dukan diet menu as much as possible. If you are at a restaurant, you can usually ask the chef to prepare a chicken, fish or beef dish without oil seasoned with just salt and pepper. Stay away from the bread!
When cooking for yourself at home during your diet, you have a lot more control so you can make divine low carb dishes and know that they do not have any off-limits ingredients.
Here is one Dukan Fish recipe from the Dukan Cookbook. Remember this is totally attack phase approved.
Cod with Shallots and Mustard
Prep time: 20 minutes
Cooking time: 25 minutes
4 shallots
1 3/4 oz virtually fat-free fromage frais (if you can't find fromage frais in the U.S., you may substitute it with non-fat cream cheese
1 Tbsp mustard
2 Tbsp lemon juice
Salt and black pepper
14 oz cod fillet
Preheat your oven to 350 degrees F (180C)
Put the shallot in a saucepan with 1 Tbsp water and reduce until it turns translucent. Mix together the fromage frais with the mustard and lemon juice. Season the mixture. Put the shallot reduction in the bottom of a baking dish. Place the cod on top and pour the fromage frais mustard lemon sauce over the fish. Bake in the oven for about 15 minutes. (Serves 2)
There is a recipe for Tuna Tartare in the Dukan Recipe book but I prefer this one that doesn't have fromage frais in it.
Dukan Tuna Tartare
Prep time: about 10 minutes and five - ten minutes of marinating
No cooking
1 Tbsp finely chopped shallots
1 Tbsp unseasoned rice vinegar
1 Tbsp fresh lemon juice
tiny dash of chile powder (optional)
1 tsp soy sauce
1 tsp wasabi paste or mustard
1 pound sushi-grade tuna
Salt & pepper
Cut the tuna into 1/4 inch cubes. Mix the shallots, vinegar, lemon juice, chile powder, soy sauce, and wasabi paste. Season with salt (minimally) and pepper. Add tuna to the mixture. Mix thoroughly but carefully and leave in the fridge for about 5-10 minutes before serving.
This Dukan approved salmon recipe is another protein rich and omega-3 rich recipe modified from a Steamed Salmon recipe from Gwyneth Paltrow's GOOP newsletter. Hers has greens but of course greens are not allowed during the attack phase so save your healthy and vitamin rich greens for your Cruise phase menu.
Steamed Salmon
Prep and Cook time: 20 minutes
2 Tbsp of your favorite leafy herbs such as parsley, basil, chevril, tarragon, dill, etc.
1 6 oz. organic salmon filet
1 wedge of lemon
Line your steamer or a collapsible colander or steam basket with the herbs and rest the salmon filet on top. Steam for about 18 minutes. Squeeze the lemon over the fish and serve.
The above low carb fish recipes are all appropriate for the Dukan attack phase menu. As mentioned, in the Dukan Diet Recipe book, you will find several more Dukan fish recipes and you are encouraged to be creative as possible in making your own low carb fish recipe ideas using all of the safe foods from the list of 72 foods. Let me know if you've made any Dukan Diet Fish recipes that you loved.
Thursday, October 21, 2010
Dukan Diet 28 Vegetables List
If you are looking for the Dukan Diet approved 28 Vegetables for your cruise phase, keep reading.
It is during the first two phases of the Dukan Diet, you will lose all of your desired weight . During the brief attack phase, you are eating a diet very rich in low fat proteins and during the cruise phase you alternate the attack menu with vegetable and protein days or PV menu.
The basic rules remain the same. You don't count calories on this diet. It is the food categories that count. You can eat unlimited quantities of the approved foods in the approved categories so you never go hungry while dieting. Dr. Dukan and his team have also come up with protein and protein-vegetable recipes that are creative, interesting, healthy and delicious. It is surprising how many delicious creamy flavorful sauces and accompaniments are in the Dukan Diet Cookbook. You will find a Dukan Osso Buco Recipe, Spicy Stuffed Courgettes or Spicy Stuffed Zucchini, Dukan Beef Bourguignon, Chicken Provencal as well as delicious recipes for gourmet eggs, soups, and even fantastic dessert recipes for every phase of the diet.
The Dukan Diet Recipe book really does provide an invaluable collection of recipes - a few will be posted on the site to give you an idea. Feel free to leave comments to vote if you would prefer a Dukan approved dessert recipe or a beef recipe or a Dukan fish recipe.
In addition to the rules of sticking to the protein categories for Dukan and the approved protein and vegetables, there are a few other rules that are non-negotiable.
Vegetables
Artichoke
Aubergine or Eggplant
Asparagus
Cabbage - all types
Beetroot
Broccoli and Purple sprouting broccoli
Carrot
Chicory
Courgette or Zucchini
Celery/ Celeriac or Celery Root
Cucumber
Leek
Fennel
French beans - String beans - Mangetout
Mushroom (many people ask about this and mushrooms are okay on the cruise phase!!!)
Onion
Palm Heart
Pepper
Pumpkin - Marrow - Squash
Radish
Rhubarb
Salad leaves - all types including but not limited to butter lettuce, spring mix, red leaf lettuce, rocket, green leaf
Soy Beans
Spinach
Swede
Swiss chard
Tomato
Turnip
In addition to these 28 natural foods that you can eat in limited quantity, you can always have the 72 proteins on the Dukan list of 72 Attack phase foods.
Dr. Dukan has also made some Dukan supplements available on his french website. One item he offers is Dukan Regime Stevia. You can buy stevia from the online store or you can purchase it at your local health food store or by clicking Buy Stevia. To aid in weight loss - there are some diet pill supplements offered in the Dukan method. One is Devorcal an appetite suppression aid. Dukan ensures that it is natural and healthy made with apple cider vinegar and pectin. Have any Dukan dieters tried Devorcal? If so, please share your experiences on devorcel effects on appetite suppression in the comments. Dukan also offers Sugaro - a supplement designed to diminish sugar and sweet cravings which is a problem for many dieters doing low carb diets. Cellu Massol is another supplement offered for Dukan slimmers. You will also find sweeteners like coconut sweetener, cassis and chocolate sweetener there. If you are looking for the best Dukan oat bran - the site sells that as well. Son D'avoine your oat bran of choice for the diet. The Dukan store is in French but you can find more Dukan supplements, and pills there at Ma Boutique Regime Dukan.
Although Devorcal, Cellumassol and Sugaro may help your Dukan method efforts - the real weight loss comes from your hard work, discipline and sticking with the 100 natural foods for the attack and cruise phases. So when you wonder, What can I eat on the Dukan Diet? The answer is this: if you eat only the foods recommended by Dr. Dukan, you will have success losing weight on the regime. If you are eating things that are not on the list - you will not succeed.
Please visit Pierre Dukan Diet for more information on the Dukan Diet. I hope you found the Dukan Diet 28 Vegetables list helpful for your cruise phase.
It is during the first two phases of the Dukan Diet, you will lose all of your desired weight . During the brief attack phase, you are eating a diet very rich in low fat proteins and during the cruise phase you alternate the attack menu with vegetable and protein days or PV menu.
The basic rules remain the same. You don't count calories on this diet. It is the food categories that count. You can eat unlimited quantities of the approved foods in the approved categories so you never go hungry while dieting. Dr. Dukan and his team have also come up with protein and protein-vegetable recipes that are creative, interesting, healthy and delicious. It is surprising how many delicious creamy flavorful sauces and accompaniments are in the Dukan Diet Cookbook. You will find a Dukan Osso Buco Recipe, Spicy Stuffed Courgettes or Spicy Stuffed Zucchini, Dukan Beef Bourguignon, Chicken Provencal as well as delicious recipes for gourmet eggs, soups, and even fantastic dessert recipes for every phase of the diet.
The Dukan Diet Recipe book really does provide an invaluable collection of recipes - a few will be posted on the site to give you an idea. Feel free to leave comments to vote if you would prefer a Dukan approved dessert recipe or a beef recipe or a Dukan fish recipe.
In addition to the rules of sticking to the protein categories for Dukan and the approved protein and vegetables, there are a few other rules that are non-negotiable.
- You must do a 25 minute walk every day - more is better but it is a requirement to walk 25 minutes each day. Consider it doctor's orders!
- You must drink one and a half litres of water each day minimum (48 ounces of water daily) - there are many reasons for this but know that it is crucial and just make sure you drink the required water during your diet.
- Oat Bran each day is also included in the diet. During the attack phase - one and a half tablespoons of oat bran each day is required.
Vegetables
Artichoke
Aubergine or Eggplant
Asparagus
Cabbage - all types
Beetroot
Broccoli and Purple sprouting broccoli
Carrot
Chicory
Courgette or Zucchini
Celery/ Celeriac or Celery Root
Cucumber
Leek
Fennel
French beans - String beans - Mangetout
Mushroom (many people ask about this and mushrooms are okay on the cruise phase!!!)
Onion
Palm Heart
Pepper
Pumpkin - Marrow - Squash
Radish
Rhubarb
Salad leaves - all types including but not limited to butter lettuce, spring mix, red leaf lettuce, rocket, green leaf
Soy Beans
Spinach
Swede
Swiss chard
Tomato
Turnip
In addition to these 28 natural foods that you can eat in limited quantity, you can always have the 72 proteins on the Dukan list of 72 Attack phase foods.
Dr. Dukan has also made some Dukan supplements available on his french website. One item he offers is Dukan Regime Stevia. You can buy stevia from the online store or you can purchase it at your local health food store or by clicking Buy Stevia. To aid in weight loss - there are some diet pill supplements offered in the Dukan method. One is Devorcal an appetite suppression aid. Dukan ensures that it is natural and healthy made with apple cider vinegar and pectin. Have any Dukan dieters tried Devorcal? If so, please share your experiences on devorcel effects on appetite suppression in the comments. Dukan also offers Sugaro - a supplement designed to diminish sugar and sweet cravings which is a problem for many dieters doing low carb diets. Cellu Massol is another supplement offered for Dukan slimmers. You will also find sweeteners like coconut sweetener, cassis and chocolate sweetener there. If you are looking for the best Dukan oat bran - the site sells that as well. Son D'avoine your oat bran of choice for the diet. The Dukan store is in French but you can find more Dukan supplements, and pills there at Ma Boutique Regime Dukan.
Although Devorcal, Cellumassol and Sugaro may help your Dukan method efforts - the real weight loss comes from your hard work, discipline and sticking with the 100 natural foods for the attack and cruise phases. So when you wonder, What can I eat on the Dukan Diet? The answer is this: if you eat only the foods recommended by Dr. Dukan, you will have success losing weight on the regime. If you are eating things that are not on the list - you will not succeed.
Please visit Pierre Dukan Diet for more information on the Dukan Diet. I hope you found the Dukan Diet 28 Vegetables list helpful for your cruise phase.
Dukan Diet 72 Foods List | Attack Phase
If you are looking for the 72 Dukan Diet foods for the attack phase of the diet, keep reading.
Of the four phases of the Dukan Diet, it is during the first two, the attack and cruise phases that you will lose weight. The other two phases the consolidation and stabilization phases are to maintain and protect that hard earned weight loss.
In his new Dukan Diet Cookbook which is a recipe book created by the Doctor, there are his own recipes and those submitted by avid fans of the diet whose creativity and recipe ideas impressed him. The cookbook focuses on attack and cruise recipes - the pure protein recipes to help you get through the attack phase of the diet with enjoyment as well as those recipes that combine protein and vegetables.
Doctor Dukan has included a list of 100 Safe Foods that you can eat in unlimited quantity between the first two phases of the diet. The first 72 Dukan approved foods are the proteins. These are the foods that you can eat during the attack phase of the diet. These are the ONLY foods you can eat while attacking. You can eat as much as you want - it's like an all-you-can-eat buffet of delicious foods but you must stick to the foods on the list. Dukan makes it clear in his book that in his thirty years of practice, he has had time to ensure that he isn't overlooking foods so stick closely to the food categories and specific proteins and vegetables that the doctor indicates. These are non-negotiable.
Also not negotiable is the amount of water you must drink on the Dukan Diet. 1.5 literes or 48 ounces of water daily. It is crucial to drink enough water during your diet, particularly the attack phase so that you are properly nourishing and flushing out your system.
We will go into more detail on why drinking so much water is important in another post. Just make sure you drink enough water each day on the Dukan Diet.
While on the subject of non-negotiable items on the Dukan plan - it is important to mention physical activity. It is required that you do minimum 25 minutes of walking each day while on the diet. Doctor Dukan goes as far as to prescribe this physical activity as he considers it very important to your success on the diet.
During the attack phase, it is incredibly important that you have all of the foods and enough of them on hand at all times during this challenging phase of the diet. You will lose the most weight during this phase if you don't cheat. You can eat unlimited quantity of the approved proteins, herbs, vinegars and non-fat dairy items so take advantage of that. It is recommended that you eat even before you are hungry so that you don't find yourself getting to the point where you will just eat anything or crave things that are not on the 72 safe food list for the Dukan Diet. On the first day, Dukan advises eating more than you normally would to compensate for the adjustment of not having the foods that you normally eat.
Although it is challenging to stick to the list of 72 foods if you are not a major protein lover - the Dukan cookbook offers so many recipes that it certainly won't go boring. Proteins are transformed with creamy non-fat dairy spices made with potent spices and herbs. Curry powders and garlic take shrimp and chicken to another level. Tuna carpaccio is a hit with a bit of soy sauce and tarragon vinegar, herbs and a few other simple ingredients. There is even a Dukan bread recipe and the very important Dukan pancake recipe that allows you to get enjoy a treat while getting in your required daily amount of oat brand while on the Dukan Diet.
Now for the 72 Protein Foods List - These are 72 Foods safe to eat in unlimited quantities on every phase of the diet.
Meat and Offal
Beef Steak
Filet of beef
Sirloin Steak
Roast Beef
Rump Steak
Tongue
Bresaola (air dried beef)
Veal escalope
Kidney
Calf's liver
Veal Chop
Cooked ham slices (no fat, no rind)
Cooked chicken and turkey slices (no fat, no rind)
Fat reduced bacon
Game - Venison, pheasant, partridge, grouse
Rabbit/Hare
Fish
Dab/Lemon sole
Dover sole
Fish roe - Cod, Salmon, Herring, Mullet
Cod
Grey Mullet
Hake
Halibut
Haddock
Monkfish
Mackerel
Plaice
Pollock/Coley
Rainbow Trout/Salmon Trout
Salmon
Sardines
Red Mullet
Sea Bass
Skate
Sea bream
Smoked Salmon
Swordfish
Tuna
Whiting
Turbot
Seafood
Clams
Cockles
Calamari/Squid
Crayfish
Lobster
Dublin Bay prawns
Mediterranean prawns/ Gambas
Mussels
Oysters
Scallops
Whelks
Prawns
Seafood sticks - surimi
Shrimp
Poultry
Chicken livers
Chicken
Guinea Fowl
Ostrich
Poussin
Pigeon
Quail
Turkey
Eggs
Hen's eggs
Quail's eggs
Virtually Fat-Free Dairy Products
Skim milk
Virtually fat-free quark
Virtually fat-free fromage frais
Virtually fat-free cottage cheese
Fat-free greek yogurt
Fat Free natural yoghurt (plain or no-sugar sweetener only)
Vegetable Protein
Tofu
During the attack phase you will also have one and a half Tbsp of oat bran per day. You can eat this in the form of a Dukan galette.
In another post we will look at the additional 28 foods - the 28 Vegetable list that complete the 100 Natural foods for the attack and cruise phases that you can eat in unlimited quantities. Hopefully, you found the Dukan Diet 72 Foods list helpful for your attack phase.
Of the four phases of the Dukan Diet, it is during the first two, the attack and cruise phases that you will lose weight. The other two phases the consolidation and stabilization phases are to maintain and protect that hard earned weight loss.
In his new Dukan Diet Cookbook which is a recipe book created by the Doctor, there are his own recipes and those submitted by avid fans of the diet whose creativity and recipe ideas impressed him. The cookbook focuses on attack and cruise recipes - the pure protein recipes to help you get through the attack phase of the diet with enjoyment as well as those recipes that combine protein and vegetables.
Doctor Dukan has included a list of 100 Safe Foods that you can eat in unlimited quantity between the first two phases of the diet. The first 72 Dukan approved foods are the proteins. These are the foods that you can eat during the attack phase of the diet. These are the ONLY foods you can eat while attacking. You can eat as much as you want - it's like an all-you-can-eat buffet of delicious foods but you must stick to the foods on the list. Dukan makes it clear in his book that in his thirty years of practice, he has had time to ensure that he isn't overlooking foods so stick closely to the food categories and specific proteins and vegetables that the doctor indicates. These are non-negotiable.
Also not negotiable is the amount of water you must drink on the Dukan Diet. 1.5 literes or 48 ounces of water daily. It is crucial to drink enough water during your diet, particularly the attack phase so that you are properly nourishing and flushing out your system.
We will go into more detail on why drinking so much water is important in another post. Just make sure you drink enough water each day on the Dukan Diet.
While on the subject of non-negotiable items on the Dukan plan - it is important to mention physical activity. It is required that you do minimum 25 minutes of walking each day while on the diet. Doctor Dukan goes as far as to prescribe this physical activity as he considers it very important to your success on the diet.
During the attack phase, it is incredibly important that you have all of the foods and enough of them on hand at all times during this challenging phase of the diet. You will lose the most weight during this phase if you don't cheat. You can eat unlimited quantity of the approved proteins, herbs, vinegars and non-fat dairy items so take advantage of that. It is recommended that you eat even before you are hungry so that you don't find yourself getting to the point where you will just eat anything or crave things that are not on the 72 safe food list for the Dukan Diet. On the first day, Dukan advises eating more than you normally would to compensate for the adjustment of not having the foods that you normally eat.
Although it is challenging to stick to the list of 72 foods if you are not a major protein lover - the Dukan cookbook offers so many recipes that it certainly won't go boring. Proteins are transformed with creamy non-fat dairy spices made with potent spices and herbs. Curry powders and garlic take shrimp and chicken to another level. Tuna carpaccio is a hit with a bit of soy sauce and tarragon vinegar, herbs and a few other simple ingredients. There is even a Dukan bread recipe and the very important Dukan pancake recipe that allows you to get enjoy a treat while getting in your required daily amount of oat brand while on the Dukan Diet.
Now for the 72 Protein Foods List - These are 72 Foods safe to eat in unlimited quantities on every phase of the diet.
Meat and Offal
Beef Steak
Filet of beef
Sirloin Steak
Roast Beef
Rump Steak
Tongue
Bresaola (air dried beef)
Veal escalope
Kidney
Calf's liver
Veal Chop
Cooked ham slices (no fat, no rind)
Cooked chicken and turkey slices (no fat, no rind)
Fat reduced bacon
Game - Venison, pheasant, partridge, grouse
Rabbit/Hare
Fish
Dab/Lemon sole
Dover sole
Fish roe - Cod, Salmon, Herring, Mullet
Cod
Grey Mullet
Hake
Halibut
Haddock
Monkfish
Mackerel
Plaice
Pollock/Coley
Rainbow Trout/Salmon Trout
Salmon
Sardines
Red Mullet
Sea Bass
Skate
Sea bream
Smoked Salmon
Swordfish
Tuna
Whiting
Turbot
Seafood
Clams
Cockles
Calamari/Squid
Crayfish
Lobster
Dublin Bay prawns
Mediterranean prawns/ Gambas
Mussels
Oysters
Scallops
Whelks
Prawns
Seafood sticks - surimi
Shrimp
Poultry
Chicken livers
Chicken
Guinea Fowl
Ostrich
Poussin
Pigeon
Quail
Turkey
Eggs
Hen's eggs
Quail's eggs
Virtually Fat-Free Dairy Products
Skim milk
Virtually fat-free quark
Virtually fat-free fromage frais
Virtually fat-free cottage cheese
Fat-free greek yogurt
Fat Free natural yoghurt (plain or no-sugar sweetener only)
Vegetable Protein
Tofu
During the attack phase you will also have one and a half Tbsp of oat bran per day. You can eat this in the form of a Dukan galette.
In another post we will look at the additional 28 foods - the 28 Vegetable list that complete the 100 Natural foods for the attack and cruise phases that you can eat in unlimited quantities. Hopefully, you found the Dukan Diet 72 Foods list helpful for your attack phase.
Monday, September 13, 2010
Dukan Diet Attack Phase Menu
Dukan Diet Attack Phase Menu
What can I eat during the Dukan Diet attack phase?
The attack phase is the most difficult part of the Dukan Diet but also where you will lose the most weight. If you want to lose weight fast, you will want to stick to the guidelines of the Dukan Diet and not cheat. Avoid the off-limits ingredients and use the approved ingredients liberally.
Dr. Dukan believes strongly that you don’t need to eat junk, processed bars and protein shakes to lose weight. You can eat real, delicious food that is flavorful and satisfying. Your creative recipes and Dukan Diet menu ideas will make your diet more pleasurable and more successful. You can start with the menu ideas available on my site Pierre dukan diet and alter them to your own taste. If you follow the rules, you can eat whatever you want from the approved list whenever you want.
Some tasty and easy dishes that you will find that are tasty attack phase recipes are:
Garlic Lemon Grilled Chicken
Curry Shrimp with Basil
Dukan’s Floating Island
Lean Icy Vanilla “Milkshake”
Don’t forget to create your own versions of recipes you like omitting oil – try making a fish ceviche with lots of herbs, vinegar, and lemon juice. Egg white dishes will be your best friend. You can make scrambled egg dishes loaded with herbs or with shrimp or crab. You can also use egg whites for delicious desserts. Try making turkey meatballs with lean ground turkey meat, egg white, a bit of wheat bran or oat bran and all of the spices you love. You can also make burgers in the same way incorporating garlic and other spices into the lean ground beef so they are seasoned well before you throw them on the grill.
During the attack phase, it is important to have the recommended daily dosage of oat bran. You can take this either mixed into food like a sauce for example, or in the form of oat bran pancakes or oat bran gallettes (Oat Bran Pancake Recipe). You can also add it to water and drink the oat bran each day but it is very important during the Dukan Diet for weight loss and regularity to take your oat bran daily.
During your Dukan Diet attack phase, you will also want to drink plenty of water and do about 25 minutes a day of exercise. If you feel to weak to do the exercise, you are probably not eating enough and you can increase the amount of food you are eating. However, make sure you are sticking to lean protein dishes and not having sugar, excessive salt or other off-limits foods. You may not have fruit during the Dukan Diet until you have reached your goal weight and begin the consolidation phase of the diet. Fruit, although great for you, has a lot of sugar and will thwart your weight loss if you eat fruit during the attack phase of the diet. During the attack phase, you must also stay away from vegetables although you will be able to enjoy those as soon as you enter the cruise phase of the diet.
For more vital information and Dukan Diet recipe ideas, please visit: Dukan Diet Recipes
What Can I Eat on the Dukan Diet?
What Can I Eat on the Dukan Diet?
You’ve probably heard of the Dukan Diet. The latest new diet comes from France, and is improving the world of dieting with flavorful food and a diet plan you can actually live with. Doctor Dukan came up with a plan that allows for more than flavorless cardboard processed bars and protein shakes. During Pierre Dukan’s method, you can eat delicious real foods during every phase of the diet. What can you eat on the Dukan Diet?
That depends on what phase of the diet you are in. The Dukan Diet is a four-phase approach where you lose pounds fast and don’t gain back the weight you worked so hard to lose. The first phase called the "attack" phase is limited to lean proteins. You will only eat lean proteins such as chicken, seafood, lean beef and lean ham as advised by Dr. Dukan. You can use herbs and spices liberally, and use lemon juice for flavor. You cannot have oil, sugar or condiments that contain these items. You can have sweeteners without fructose so you can satisfy a sweet craving during the diet. There are many recipes you can prepare with your long list of lean proteins. Dukan offers plenty of recipes and you can also find great recipes at Pierre Dukan Diet. His new book Dukan Diet Recipes is currently available in the UK.
During the cruise phase, a long list of Dukan-friendly vegetables is added and vegetable and protein days are rotated in with the all-protein days. Most of the vegetables that are okay are green, leafy vegetables that are nutrient packed. You can eat these in unlimited quantity on the PV or protein-vegetable days.
During the consolidation phase, bread, low-fat butter, fruits, pasta and more are added in, making your diet more well-rounded every day. This is not a time to eat whatever you want whenever you want, Dr. Dukan gives strict instructions as to which foods and how much to eat during this phase.
During the stabilization phase, you can eat almost anything - six days out of the week. On the seventh day, you will return to the all-protein diet from the first phase of the diet. You do this forever so you always have one day of protein and restriction to balance the rest of your eating.
During your first phase, Dr. Dukan shares tons of tasty recipes to get you thinking creatively about recipes of your own. With loads of choices, like shrimp, lobster, fish, sashimi, chicken, lean ham and lean beef, you have lots of good proteins to base your meals around. Dukan advises using spices generously to make flavorful meals. Try grilled shrimp with fresh herbs, buy fresh fish for sashimi if the budget allows. Try Garlic Lemon Chicken on the grill, hard-boiled eggs or eggs scrambled with basil or chives just to name a few. You can use French mustard (make sure there is no sugar in it!) for added flavor in your attack phase recipes.
During the cruise phase, you can have all of your lean proteins along with tons of fresh vegetables. Again, Dr. Dukan offers recipes to help you while on the Dukan Diet including a good recipe for beef and vegetable kabobs and some other marvelous and easy to cook recipes. Foods to avoid during each phase are clearly noted, so it is not hard to create your own delicious recipes within the Dukan Diet guidelines. Click the link to read another brief and easy to follow breakdown of the Dukan Diet Menu
During the third and fourth stages - you can enjoy bread, fruit, cheese, pasta and other foods you love. The Dukan Diet is specific about how much of these you can eat each day. How many pounds you have lost during the first two phases determines how many days you must stay in the third phase. For those with a sweet tooth, Dr. Dukan also offers some indulgent but approved dessert recipes that you can enjoy on your diet. You can find these Dukan Diet dessert recipes, other vital information and a Dukan Diet shopping list at Dukan Diet Weight Loss.
You’ve probably heard of the Dukan Diet. The latest new diet comes from France, and is improving the world of dieting with flavorful food and a diet plan you can actually live with. Doctor Dukan came up with a plan that allows for more than flavorless cardboard processed bars and protein shakes. During Pierre Dukan’s method, you can eat delicious real foods during every phase of the diet. What can you eat on the Dukan Diet?
During the cruise phase, a long list of Dukan-friendly vegetables is added and vegetable and protein days are rotated in with the all-protein days. Most of the vegetables that are okay are green, leafy vegetables that are nutrient packed. You can eat these in unlimited quantity on the PV or protein-vegetable days.
During the consolidation phase, bread, low-fat butter, fruits, pasta and more are added in, making your diet more well-rounded every day. This is not a time to eat whatever you want whenever you want, Dr. Dukan gives strict instructions as to which foods and how much to eat during this phase.
During the stabilization phase, you can eat almost anything - six days out of the week. On the seventh day, you will return to the all-protein diet from the first phase of the diet. You do this forever so you always have one day of protein and restriction to balance the rest of your eating.
During your first phase, Dr. Dukan shares tons of tasty recipes to get you thinking creatively about recipes of your own. With loads of choices, like shrimp, lobster, fish, sashimi, chicken, lean ham and lean beef, you have lots of good proteins to base your meals around. Dukan advises using spices generously to make flavorful meals. Try grilled shrimp with fresh herbs, buy fresh fish for sashimi if the budget allows. Try Garlic Lemon Chicken on the grill, hard-boiled eggs or eggs scrambled with basil or chives just to name a few. You can use French mustard (make sure there is no sugar in it!) for added flavor in your attack phase recipes.
During the cruise phase, you can have all of your lean proteins along with tons of fresh vegetables. Again, Dr. Dukan offers recipes to help you while on the Dukan Diet including a good recipe for beef and vegetable kabobs and some other marvelous and easy to cook recipes. Foods to avoid during each phase are clearly noted, so it is not hard to create your own delicious recipes within the Dukan Diet guidelines. Click the link to read another brief and easy to follow breakdown of the Dukan Diet Menu
During the third and fourth stages - you can enjoy bread, fruit, cheese, pasta and other foods you love. The Dukan Diet is specific about how much of these you can eat each day. How many pounds you have lost during the first two phases determines how many days you must stay in the third phase. For those with a sweet tooth, Dr. Dukan also offers some indulgent but approved dessert recipes that you can enjoy on your diet. You can find these Dukan Diet dessert recipes, other vital information and a Dukan Diet shopping list at Dukan Diet Weight Loss.
Friday, August 20, 2010
Dukan Diet Menu Ideas
What’s on the Dukan Diet Menu tonight?
If you are in the first phase of your Dukan Diet or the attack phase, you may be wondering what to make for dinner tonight. With the new French diet – the options appear to be fairly limited. How many recipes do you have for lean proteins? All you can eat is protein on the diet so you definitely have to get creative.
Do you have the Dukan Diet book? Dr. Dukan has recipes in the book but get ready because he is also releasing a Dukan Diet Recipe Book. The book releases September 16th in the U.K but currently doesn’t appear to have a U.S. release date.
I’d suggest watching ebay for people selling their copies once they arrive. The Dukan Diet recipe book is currently available for pre-order to the U.K. customers. Ebay is where I got my third in the “Millennium Trilogy” – “The Girl Who Kicked the Hornet’s Nest” before it was available in the U.S.
Anyway – if you are looking for creative ways to eat lean protein, there are plenty of good recipes on the Internet. You are able to eat lobster and shrimp and other delicious items and Dr. Dukan is adamant that you continue to enjoy food and enjoy life while on the Dukan Method.
Although you can’t have butter while on the Dukan Diet, you can use dairy that is non-fat or very low fat so you can make non-fat creamy sauces to go with your proteins. Try rich non-fat yogurt dips using herbs and spices. Try adding fresh dill or tarragon to your yogurt or quark as a dip for grilled shrimp or beef. Add a squeeze of lemon juice to the yogurt for extra flavor. Salt must be used sparingly so don’t overdo it on the salt.
Obviously scrambled egg whites with any choice of fine herbs are a great option any time. You could add lobster or shrimp to you omelet for loads of flavor, texture and protein.
Don’t overlook sashimi, and approved ingredient ceviches for high protein, low-fat recipes. Light and refreshing – fish is surprisingly satisfying!
If you need a Dukan Diet dessert – look no further than your egg whites. These desserts are best made with liquid egg white products that are pasteurized and safe without the worry of salmonella or other problems. Dr. Dukan offers a few egg dessert recipes like “Floating Island” but you can basically make the egg whites into a milkshake with any sugar free syrup or flavoring you want. Make sure the flavoring does not have fructose.
I recommend mixing pasteurized liquid egg whites in the blender with stevia vanilla packets or extract and ice for a frothy, sweet Dukan Vanilla shake. You can see the recipe for the stevia egg white shake Dukan Recipes. This is excellent to add to your Dukan Diet menu to have right before bed. It’s great to add that extra kick of lean protein to your body right before you go to sleep.
Just remember when planning your Dukan Diet menu that the attack phase doesn’t last forever. It is difficult to retrain your body at first as you are likely used to and possibly addicted to sugar and salt and chocolate and processed foods. The fewer of these that you have, the less attached to them you will be.
Try to mix your Dukan Diet menu up so that you don’t get bored with the offerings. Start with the Dukan Diet Book to get recipe ideas, check some of the super easy recipes on my website, create your own and share recipes you make with others. There are some great duken diet websites that have user recipe contributions that are great resources for your meals.
Is the Dukan diet better than the South Beach Diet? That is for you to decide. Different diets work better for different people. Both diets have proven to offer great results for those who stick with them. Which diet will you stick with? For more info about Dukan Diet - Fast Weight Loss, read my article about the benefits click here. Make your Dukan Diet Menu exciting and tasty so that you will continue and be in it for the long haul!
If you are in the first phase of your Dukan Diet or the attack phase, you may be wondering what to make for dinner tonight. With the new French diet – the options appear to be fairly limited. How many recipes do you have for lean proteins? All you can eat is protein on the diet so you definitely have to get creative.
Do you have the Dukan Diet book? Dr. Dukan has recipes in the book but get ready because he is also releasing a Dukan Diet Recipe Book. The book releases September 16th in the U.K but currently doesn’t appear to have a U.S. release date.
I’d suggest watching ebay for people selling their copies once they arrive. The Dukan Diet recipe book is currently available for pre-order to the U.K. customers. Ebay is where I got my third in the “Millennium Trilogy” – “The Girl Who Kicked the Hornet’s Nest” before it was available in the U.S.
Anyway – if you are looking for creative ways to eat lean protein, there are plenty of good recipes on the Internet. You are able to eat lobster and shrimp and other delicious items and Dr. Dukan is adamant that you continue to enjoy food and enjoy life while on the Dukan Method.
Although you can’t have butter while on the Dukan Diet, you can use dairy that is non-fat or very low fat so you can make non-fat creamy sauces to go with your proteins. Try rich non-fat yogurt dips using herbs and spices. Try adding fresh dill or tarragon to your yogurt or quark as a dip for grilled shrimp or beef. Add a squeeze of lemon juice to the yogurt for extra flavor. Salt must be used sparingly so don’t overdo it on the salt.
Obviously scrambled egg whites with any choice of fine herbs are a great option any time. You could add lobster or shrimp to you omelet for loads of flavor, texture and protein.
Don’t overlook sashimi, and approved ingredient ceviches for high protein, low-fat recipes. Light and refreshing – fish is surprisingly satisfying!
If you need a Dukan Diet dessert – look no further than your egg whites. These desserts are best made with liquid egg white products that are pasteurized and safe without the worry of salmonella or other problems. Dr. Dukan offers a few egg dessert recipes like “Floating Island” but you can basically make the egg whites into a milkshake with any sugar free syrup or flavoring you want. Make sure the flavoring does not have fructose.
I recommend mixing pasteurized liquid egg whites in the blender with stevia vanilla packets or extract and ice for a frothy, sweet Dukan Vanilla shake. You can see the recipe for the stevia egg white shake Dukan Recipes. This is excellent to add to your Dukan Diet menu to have right before bed. It’s great to add that extra kick of lean protein to your body right before you go to sleep.
Just remember when planning your Dukan Diet menu that the attack phase doesn’t last forever. It is difficult to retrain your body at first as you are likely used to and possibly addicted to sugar and salt and chocolate and processed foods. The fewer of these that you have, the less attached to them you will be.
Try to mix your Dukan Diet menu up so that you don’t get bored with the offerings. Start with the Dukan Diet Book to get recipe ideas, check some of the super easy recipes on my website, create your own and share recipes you make with others. There are some great duken diet websites that have user recipe contributions that are great resources for your meals.
Is the Dukan diet better than the South Beach Diet? That is for you to decide. Different diets work better for different people. Both diets have proven to offer great results for those who stick with them. Which diet will you stick with? For more info about Dukan Diet - Fast Weight Loss, read my article about the benefits click here. Make your Dukan Diet Menu exciting and tasty so that you will continue and be in it for the long haul!
Wednesday, August 18, 2010
Dukan Diet Menu
Welcome to Dukan Diet Menu. You are probably here because you are currently doing or considering starting the Dukan Diet. For those unfamiliar with it, the Dukan Method is a French diet created by a French doctor who had previously little interest in diet and nutrition. Almost on a whim, he gave diet advice to one of his patients who he had been treating for something unrelated and after major success - Dukan realized he had an interest in nutrition and diet and weight loss.
The Dukan Diet is pretty basic and each post will discuss either a phase of the Dukan Diet, of which there are four, or a tip for success or some element of the Dukan regime to help you have success on the diet.
A few questions to get out of the way:
Is the Dukan Diet easy?
It's hard to say as for some it isn't that difficult and for others, it is really tough at first. Ultimately, it's a lifestyle change that starts out tough and is intentionally progressively easier so you can maintain and work it into your life long term.
Will I lose weight on the Dukan Diet?
If you follow it properly and as instructed by Dr. Dukan, you can expect to lose weight and keep it off. How much weight you lose depends on your body, your physical activity, your genetic make-up and so on but you can definitely lose weight on the Dukan Diet and millions of people in France, and the U.K. already have.
Where can I learn more about the Dukan Diet?
You can check out the site Dukan Diet
You can purchase Pierre Dukan's book "The Dukan Diet"
Or you can read more posts on the diet here on the Dukan Diet Menu blog. Here you will find Dukan Diet Recipes, Tips, Info about the four phases, how workout and exercise factors in, which food item you cannot live without and general info about the Dukan Diet Menu.
The Dukan Diet is pretty basic and each post will discuss either a phase of the Dukan Diet, of which there are four, or a tip for success or some element of the Dukan regime to help you have success on the diet.
A few questions to get out of the way:
Is the Dukan Diet easy?
It's hard to say as for some it isn't that difficult and for others, it is really tough at first. Ultimately, it's a lifestyle change that starts out tough and is intentionally progressively easier so you can maintain and work it into your life long term.
Will I lose weight on the Dukan Diet?
If you follow it properly and as instructed by Dr. Dukan, you can expect to lose weight and keep it off. How much weight you lose depends on your body, your physical activity, your genetic make-up and so on but you can definitely lose weight on the Dukan Diet and millions of people in France, and the U.K. already have.
Where can I learn more about the Dukan Diet?
You can check out the site Dukan Diet
You can purchase Pierre Dukan's book "The Dukan Diet"
Or you can read more posts on the diet here on the Dukan Diet Menu blog. Here you will find Dukan Diet Recipes, Tips, Info about the four phases, how workout and exercise factors in, which food item you cannot live without and general info about the Dukan Diet Menu.
Subscribe to:
Posts (Atom)