The “Dukan Diet” (2010) by French doctor/nutritionist, Pierre Dukan, is based on the best-selling French book, “Je Ne Sais Pas Maigrir” (“I don’t know how to lose weight), which caused a French diet revolution over the last 10 years.
Ever since it hit the English market last May, many Hollywood celebrities have become coverts and admiring fans, including Kate Middleton’s mother, the sensuous Jennifer Lopez, Jessica Szohr and Victoria Secret’s Gisele.
Okay, now you NEED to know. Male or female, our senses are ignited by the mention of such names. Get ready to invest the next five minutes to discover the secret of those five million success stories. Atkins is so passé!
To get started, visit for his “100 foods for you: Eat as much as you want and forget about counting calories.” Dukan’s assessment is astounding. All you have to do is sit back and enter your current and desired weight, and he will guide you through it. The interface is a guaranteed winner, and it will also instantly create a chart for you, depicting a journey from the present continuous to a desired future figure within minutes.
If Dukan’s diet has Lopez and Gisele as brand ambassadors, the creation needs no advertising. However, women argue that the diet is a way of life and not just another fad diet clad in French dressing.
The diet is comprised of three phases: Attack, Cruise and Consolidation. The first week is similar to the Atkins diet, as it is based on protein. However, in this case, only lean protein is allowed (unlike Atkins who advocates bacon, burgers, meat immersed in oil as well as high fat dairy).
You are allowed proteins and nonfat dairy products, such as chicken, fish, meat, cottage cheese and eggs for up to 10 days and expect to lose 2 lbs every day.
Usually, the first phase consists of five days, but depending on how much weight you need to lose, you can take it up to 10. During this phase, your body gets used to the protein, reducing water retention and dulling the appetite (because frankly, protein every day can be quite boring), but maintains muscle mass. Dukan also recommends oat bran at least once every day.
It is imperative to keep two things in mind. First, you can eat a lot more, and second, you will lose less — that’s because your weight loss rate falls to about 2 lb per week However, you will still lose weight even though you are eating a lot more, and that is the main focal point. So, have your protein and add an unlimited amount and variety of vegetables to your plate on alternating days. For example, you can have grilled chicken on Saturday and have your mixed vegetable salad on the side on Sunday along with your choice of protein meal. For more recipes, visit Dukan’s webpage.
This is the concluding phase. Gradually (assuming you have reached your goal weight), this phase prepares you to the return of a balanced diet. Now, you can finally add carbs and have your wholemeal bread and pasta (yes, relief!) One piece of fruit as well as 40g of hard cheese a day is also allowed.
Since this is the consolidation phase, you can indulge in your cravings and celebrate your victory with dessert. But, you are only allowed to do that twice a week and without a second helping. Celebrate your victory and reward your sincere dedication.
The key to this phase is the understanding and rationale behind it. It teaches you that the level of moderation can be achieved solely by focusing on eating habits and practicing control. We all want to be fit and enjoy our food; otherwise, we would be the stick model figures on a ramp, which feed on seven peanuts a day (wait, is that too much?) Bear in mind that you will not lose as much weight during this last phase, but it will prevent you from going back to your Big Mac and chili cheese fries days — at least that’s what it claims.
It is stated that this phase must last for five days for every pound you have lost during the first two phases. So, if you lost 10 lbs, you would need to pursue this phase for 50 days.
Once you have emerged as a winner, you have to hold your ground and ensure you do not lose in the future. How? Dukan insists you keep a “protein only day” every single week for the rest of your life. Yes, he does say you can revert back to your old eating habits and have whatever you like, but these weeks should have taught you a lesson or two about that already.
His book is very simple, cut-to-the-chase and proves what he is talking about. It scrutinizes the diet program and convinces you as an individual what it means to your body’s shape and size. Plus, the Attack Phase offers dramatic results that will really spur you on. So, yes, it may be monotonous, restraining and constantly difficult, but if you are determined to be fit and want that J-Lo sparkle, you have to do what a man, or in this case what J-Lo, has got to do.
Ingredients
Use a Chinese strainer lined with kitchen towels to drain off the fromage frais overnight. The following day, add the Bridelight cream and 2 tbsp. of sweetener and mix. Whip the egg whites with a pinch of salt until very stiff. Then, work them into the fromage frais and hang in gauze, leaving it to drain in a cool place for 3 hours.
During this time, prepare the jelly: Put the sheet of gelatin, strawberry flavoring, food coloring and 2 1/2 tbsp. of sweetener into 80 cl of warm water. Make sure that the gelatin has fully melted and put in a cool place until you are ready to make up the plates.
To do this, place the gauze and its contents into a heart-shaped mould and press it in a little so that it takes shape. Take out of the mould, put onto a plate and remove the gauze. Mash up the jelly with a fork and arrange it around the bavarois.
