My Plan
This should be your first step if you want to begin this program go to www.dukandiet.com and click in the pink box on the right. Enter your information and it will tell you your own personal plan.
You must buy Bran Out! It is a big part of the diet. It is available at Trader Joe's.
Phase 1: Attack
10/19/11
Weight 148.5
I was really excited to start! I can't wait to lose weight! I will be posting some great information about this diet! I am now in the Attack stage of the diet. All together there are 4 stages to this diet. The first 2 stages are meant to lose weight! The 3rd and 4th are to maintain your weight. For my first day I had the following:
Breafast:
1 Hard Boiled Egg
1 mini Babybel light cheese
Coffee with Sugar Free Creamer
Lunch:
6 Grilled Chicken Strip
1 Sugar Free Jello
1 Diet Dr. Pepper
Dinner:
1/2 Side of Baked Chicken
1 Sugar Free Jello
1 Tablespoon of Bran Oat
Lots and Lots of Water!!!
Here is the list of foods that you can eat in the Attack Phase:
Meat
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
Mussels
Oysters
Scallops
Whelks
Prawns
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
fat-free quark
fat-free fromage frais
fat-free cottage cheese
Fat-free greek yogurt
Fat Free natural yogurt (plain or no-sugar sweetener only)
Vegetable Protein
Tofu
Here are some great recipes for the Attack Phase:
The Dukan Oat Bran Pancake
This famous recipe is known as the "Galette Dukan" in French. It consists of a simple pancake that is easy to prepare and cook. If you have them in the morning for breakfast, they'll keep you feeling full all morning long.
The basic ingredients for the pancake include: Oat bran, wheat bran, egg and fromage blanc. Mix all the ingredients together. You can always add some herbs and pepper to create a delicious savoury pancake. A drop of light oil in the pan wiped off immediately with a paper kitchen towel before the pan gets too hot prevents the pancake from sticking. Spread your mixture out over the pan and cook at a moderate heat. Flip the pancake over when it turns golden on the underside.
Ingredients (for one pancake)
2 tablespoons oat bran
1 tablespoon wheat bran
1 egg
2 tablespoons fat-free fromage blanc (Fat-free cream cheese)
Try some smoked salmon or some low-fat chicken or ham for a mouth-watering treat. Or, add some fat free cottage cheese and a sprinkle of herbs for something a bit lighter. If you've got a sweet tooth, serve up your pancake with some low-fat yogurt.
Coffee, Chocolate or Vanilla Creme
(Serves 4)
3 egg yolks
¼ tsp cornflour
225ml skimmed 0% fat milk
Flavoring 1tsp instant coffee or 1 tsp non-fat cocoa powder dissolved in water or 1 vanilla pod, split lengthwise, insides removed and mixed with a few drops of vanilla extract.
Sweetener to taste
Mix 3 egg yolks with a pinch of cornflour until smooth.
Pour 225ml skimmed milk into a pan and add flavoring and sweetener
Add milk to eggs and stir on a low heat until stiff.
Place in ramekin dishes or cups to serve.
Sweet Omelette with fat free yogurt
(Serves 1)
2 eggs
pinch of salt
2 teaspoon cornflour
Sweetener to taste
Crack 2 eggs into bowl and whisk.
Add salt, cornflour and sweetener to the bowl and and mix thoroughly.
Pour the egg mixture into the middle of the frying pan.
Let it cook until it starts to get a little brown on the edges. Check to see that the underside of the omelette is light brown, then flip the omelette over and cook the other side
Serve the omelette hot with fat free yoghurt.
Cheesecake
(Serves 6)
1 teaspoon Baking powder
2-3 tablespoons of Cocoa powder
3 tablespoons Cornflour
3 Eggs
1 kg Quark
2 tablespoons Skimmed (0%) milk
Sweetener to taste
Vanilla extract to taste
Preheat the oven to 350.
Mix the yolks with the sweetener.
Add quark, milk, vanilla extract, baking powder and corn flour.
Whip the 3 egg whites until stiff (add a pinch of salt for easier whipping).
Slowly mix into the cheese.
Spread baking paper on the bottom of the cake tin and rub a drop of oil around the sides using a tissue or paper towel.
Bake for one hour.
Turn off the oven and leave the cake inside for another 20 minutes.
Decorate the top with a bit of low fat cocoa powder.
Each portion contains about half a tablespoon of cornflour.
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