Let’s see what we have on the menu at various phases of the Dukan Diet:
Eat reduced fat protein only. Drink plenty of water, tea and coffee (unsweetened) and zero calorie/diet soda. The protein can be attained in the form of meat (low-fat beef, chicken, turkey, fish), but additionally, there are dairy options (e.g. zero-fat yogurt and cottage cheese, etc) and vegetarian/vegan alternatives (e.g. eggs and tofu). You may season your protein with anything that is zero fat and zero carbs, like salt, vinegar, onions, mustard, normal spices (oregano, basil, pepper, etc.) and so forth. You also add some oat bran (1.5 tablespoons each day) to the mix. In the attack phase, the only thing that may cross your lips is the protein, the oat bran and the water.
Let’s identify what’s on the menu in this phase:
You persist with the oat bran (2 tablespoons daily), the water and the walking (which increases to 30 minutes per day, energetically). In phase 2, the vegetables permitted are restricted because some vegetables contain a lot of carbohydrates. Vegetables like carrots, peas, corn and potatoes are out, as a result, green is in. So what you might normally find in a salad is alright, including: Lettuce, spinach, broccoli, cucumbers, tomatoes, peppers, mushrooms, and onions. Also permitted are vegetables like green beans, cabbage, cauliflower, asparagus and celery. You are able to eat them raw, or steam them, or boil them. Your menu could include soups or stews that combine protein and vegetables. The menu is sure to include salads.
Its time to maintain 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, in addition to one “celebration meal” per week. A Normal menu for the week looks like this:
1) Proceed taking in protein as well as vegetables to your heart’s desire. They are always on the menu.
2) You receive one fruit every day, but you are in search of the watery fruits like watermelon, cantaloupe, apples, etc.
3) You will get two slices of whole-grain bread. In the event you must have butter, make it low-fat. Be stingy with the butter.
4) You will enjoy one helping of carbs each week. This could be pasta or rice.
5) Your menu expands to add in one “celebration meal” every week, where anything goes. But really, if you are dropping a significant amount of weight, it’s been 6 or 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 ordinary restaurant meal a week. As you proceed to the second part of Phase 3, you get two of these “celebration meals” every week.
The program might be a ambiguous here. It says, “Go back to eating anything you like, but continue using the fundamental rules of the Consolidation Phase as a safety platform (eat unlimited protein and vegetables, one portion of fruit every day, two slices of whole meal bread, a portion of cheese, two starchy foods and two celebration meals each week).” There’s a big difference between “consuming anything you like” and consuming the Phase 3 diet. So let’s review: Follow a phase 3 diet, except on Thursday. On Thursday you eat nothing-but-protein. You continue walking everyday.
Some tasty recipes to make your diet worth it:
Chicken with Mustard and Thyme
This is a simple but yummy and valuable recipe.
Coat skinless chicken thighs or drumsticks with Dijon mustard and thyme with a little sea salt and freshly ground black pepper. Encase the chicken pieces loosely in a foil package and bake in a medium oven until cooked completely.
Mix a couple of cups full of cooked chicken with some fresh herbs, a couple of tablespoons of fat free cottage cheese, 1 egg and pepper and salt to taste.
Spoon mixture into muffin tins and bake at 350 degrees, for about 15 – 20 minutes.
Chill and serve.
Zucchini Soup – Serves 4
Zucchini, large, 4 pieces
Carrots, peeled, 1 piece
Onion, large, 1 piece
Turnip, 1 piece
Vegetable bouillon cube, 1 piece
Salt and black pepper, to taste
Dice all the vegetables after washing and peeling them. Place them in a pan with water and the vegetable bouillon cube. Permit them to cook for approximately twenty to thirty minutes. Once tender, puree the vegetables to produce a smooth soup. Enjoy steaming hot.