What is the Dukan Diet?
The Dukan Diet is a French based high protein, low carbohydrate diet plan that is designed for fast weight loss. The principles of the diet are similar to that of the familiar Atkins Diet, but without the high fat content.
There are four phases to the Dukan Diet and while carbs are eliminated initially during the first phase, by the time dieters reach the fourth phase carbs are slowly reintroduced. This diet works without calorie counting, without measuring and most importantly, without hunger.
Dukan Diet Recipes for Weight Loss!
The four stages of the Dukan Diet are Attack, Cruise, Consolidation, and Stabilization. Each phase works into the other gradually, helping to ensure fast and permanent weight loss. Its popularity comes from the speed in which people can lose weight while following it, which is always a motivator to continuing on this program.
The Dukan Diet menu consists of strictly proteins in the first phase. There are over 70 different proteins to choose from, which gives the dieter some variety when planning their meals. Suring the second phase, 28 different vegetables are added to the menu and by this time, vegetables never tasted so good! You’ll have a new appreciation for healthy food and how it makes your body feel. During the third phase, which is a phase designed to help teach you to maintain your weight loss, you can add in bread, cheese and potatoes and also can enjoy two celebration meals per week consisting of anything you want to eat. Phase four is the final phase, where you can eat what you like. The only rule for this phase that is ongoing is that you need to have one day a week that is nothing but proteins.
Delicious Dukan Diet Recipes and Menus:
There are many wonderful Dukan Diet recipes available that those on the program will love. Below we have listed several for your enjoyment. If you’re on this diet, then you will love the variety these recipes offer you.
Crispy Chicken Wings
- 2 oz. soy sauce
- 1 ½ cloves of garlic, diced finely
- 1-2 tblsp of sweetener- liquid is easier to work with
- 3 tblsp of 5 spice powder
- A pinch of chopped ginger
- A pinch of salt and pepper
- ¼ chicken bullion cube
- Dash of paprika
- 8 chicken wings with the skin removed
Mix all ingredients and place the chicken wings in the mixture to marinate for at least 3-4 hours, but if you are able to leave it overnight, this is preferable, mixing them up a few times during the marinading process. Cook under a broiler for 12 minutes, then flip and cook an additional 8 minutes on the other side. Serve.
No Flour Chocolate Cake
- 4 large eggs; separated
- Dash of nutmeg
- 2-3 tblsp of liquid sweetener
- 2 tblsp milk
- ½ oz of reduced fat cocoa
Beat the egg yolks with sweetener and cocoa. Carefully add the egg whites and continue beating until smooth. Add the milk and nutmeg. Pour into oven safe dish and bake for 15-20 minutes.
Beef Kebabs
- 14 oz tender beef fillet, cut into kebab size pieces
- 2 oz low sodium soy sauce
- 2 tblsp Dijon mustard
- 1 tblsp apple cider vinegar
- A pinch of thyme
- 1 bay leaf
- 2 oz. lemon juice
- Dash of vegetable oil
Mix all the ingredients together and place beef chunks in the mixture and let marinade for 2-4 hours. Place the beef on skewers and grill. During the attack phase no vegetables are allowed, but if you’re in any other phase, you can add tomatoes, peppers and mushrooms to your kebabs.
Baked Salmon
- 4- 6 oz salmon fillets
- 4 oz dry white wine
- 4 fresh dill sprigs
- Salt and pepper
- Lemon wedges (for serving)
Wash the salmon and pat it dry with a clean paper towel, then place skin side down in a shallow baking dish. Add the wine, pepper and top with the dill sprigs. Bake on 350 for 20 minutes or until done and throw away the juices from cooking. Top with lemon.
Ham and Chicken Cheesy Garlic Pockets
- 8 tblsp fat free cream cheese
- 4 chicken breasts
- 4 lean slices of ham (thin sliced)
- Garlic powder to taste
- Sea salt and pepper to taste
Preheat over to 350 degrees. Slice each chicken breast down the middle, creating a pocket, don’t cut the breast all the way through. Sprinkle salt, pepper and garlic inside each of the pockets. Place 1-2 tblsp of cream cheese inside in each pocket. Wrap the ham around each chicken pocket making sure the opening is covered. Wrap in foil and cook for 30 minutes. Unwrap and finish off on the grill or sear in a pan.
These are just a few of the many available that will work well with your Dukan Diet menu. There are many more and experimenting within the guidelines of the Dukan Diet is recommended. Food boredom can cause you to go off your program, so if you find a way to cook something that works well with the plan and stage you’re on, go for it, and good luck on your weight loss journey!
