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JOHN DOE

Dukan Diet

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The Dukan Diet: Put your fat cells on a revolutionary weight-loss plan The problem is, when you eat badly or too much and gain weight, your adipocytes put on weight too, becoming distended. If this continues, the adipocytes 'hypertrophy', or enlarge, and eventually reach the limit of their elasticity.At this critical moment, if you continue to live unhealthily, each adipocyte cell will divide into two daughter cells, doubling your body's capacity to make and store fat.It also makes dieting much harder because although you may be able to reduce the size of your adipocytes, the daughter cells will never become a single mother cell again.Having worked with tens of thousands of patients, Dr Dukan believes the crisis point happens when your body mass index (BMI) reaches 28, making managing and controlling your weight more complicated. More...The Dukan Diet part one: The ultimate diet the French have kept secret for years: Eat what you like, except on Protein ThursdaysThe Dukan Diet part three:: Want to stay slim forever? Eat whatever you want - except on ThursdaysBut after ten years of widespread use in France, the Dukan Diet has been proven to help the obese as well as those with only a few pounds to lose. THE ATTACK PHASEThe Dukan Diet starts with a short, sharp 'attack' phase where you eat nothing but protein - just meat, fish, eggs and no-fat dairy products. You can spend just one day here - or as many as ten days if you have a lot of weight to lose - and many people can expect to lose as much as 7lb in five days.You may experience bad breath and a dry mouth during this pure protein phase. Both are signs that you are losing weight. You should welcome them as proof of success.Ease them by drinking more water. Constipation may strike after four days on attack so add a tablespoon of wheat bran flakes to your oat bran. But keep drinking.During this phase, eat freely any foods on the following list - eat as much as you want, whenever you want. You must adhere to this plan strictly. Anything NOT on the list is forbidden ... for now:Shellfish: Prawns are allowed during the attack phase1 Lean beef and veal or rabbit, not pork or lamb (trim all fat and avoid ribs as too fatty). Eat meat grilled, roasted or boiled and without using butter, oil or cream (not even low-fat versions).You could also 'dry fry' it - rub the surface of a frying pan with a few drops of oil on kitchen paper. Lean minced beef can be prepared as burgers or meatballs (mixed with an egg, spices, capers or gherkins) or enjoy frozen beefburgers (if less than 10 per cent fat).2 All chicken and turkey (not goose or farmed duck) but remove skin before eating and avoid the outside part of the wings (too fatty). 3 Ham if low-fat and lean, also cut rind off. Avoid deli, cured, and smoked hams (too fatty). 4 Beef, veal or chicken liver. 5 All fish white or oily, fresh, frozen, dried, smoked or canned (but not in oil or in any sauce containing fat), even crab sticks. 6 All crustaceans and shellfish. 7 Up to two eggs a day. Stick to 3 to 4 yolks per week if you have high cholesterol, but the white can be eaten without restriction. 8 Non-fat dairy products such as 0per cent yoghurt, fromage frais, quark, cottage cheese, and skimmed milk. Natural ( plain) and flavoured yoghurts (coconut, vanilla, lemon) are allowed without restriction, but non-fat fruit yoghurts (containing fruit puree) should be limited to two a day (or avoided if you want a lightning start to your attack phase). 9 Sweeteners (Canderel, Silverspoon Sweetener) or Stevia (a natural sweetener available from health food stores), vinegar, spices, herbs, garlic, onion, gherkins, pickled onions (as condiments, but not in large quantities), lemon juice (on food, but not to drink), mustard and salt (in moderation), sugar-free natural ketchup in moderation, sugar-free chewing gum (can slow down the mechanical swing towards eating whenever you feel under pressure).Additional rulesHOW MUCH TO LOSE?To work out your optimum weight loss and calculate a personalised time line for your journey through the Dukan Diet, log on to www. dukandiet.co.ukDrink 1.5litres of water per day (plain or carbonated) particularly at mealtimes to help you feel full. Tea, coffee and diet drinks (no more than 1 calorie per glass) can be included in this total. Eat 1.5 tablespoons of oat bran per day (as porridge, sprinkled on yoghurt, or made into a pancake). Walk briskly for 20 minutes every day. This is a non-negotiable doctor's prescription.Avoid all butter and oil.THE CRUISE PHASEThis next phase consists of two alternating diets. This is the workhorse stage where you alternate pure protein days with days when you include a delicious array of unlimited vegetables to your wide selection of meat, fish and no-fat dairy products. Expect to lose around 2lb a week.The most efficient way to work this stage is to spend one day on the pure protein 'attack' diet (above), and the next on a protein and vegetable diet, switching between the two, one day at a time, until you reach your chosen weight.However, some people prefer to work to a rhythm of five days of protein followed by five of protein plus vegetables, or, if you have only a little weight to lose, try two days of pure protein (say Mondays and Thursdays) with every other day protein combined with vegetables.Now you can introduce the following vegetables - raw, steamed, boiled or baked (in foil) - with your meat or fish: artichoke, asparagus, aubergine, broccoli, cabbage (white, red, savoy, cauliflower, kale, Brussels sprout), celery/celeriac, chicory, courgette, cucumber, fennel, French beans/ mangetout, leeks, mushrooms, onion, peppers, pumpkin, radish, salad leaves (lettuce/rocket/watercress), sorrel, soya beans, spinach, swede, swiss chard, tomatoes, turnip.In principle, you can eat as many of these vegetables as you like, whenever you like, but if you want speedy weight loss, it's best not to eat vegetables with complete abandon - better to eat until you no longer feel hungry.Carrots and beetroot are on the list too, but they are quite starchy, so avoid having them with every meal and while in this phase, steer completely away from starchy vegetables such as potatoes, rice, corn, peas, beans and lentils and avocado (it is technically a fruit anyway).Don't worry if your weight loss plateaus occasionally on vegetable days. This is merely water levels resetting themselves. Stick with it. The weight will fall off. The rulesOne to five pure protein days (as the 'attack' phase) interspersed with one to five days when quantities of vegetables can also be eaten.Increase oat bran intake to 2 tbsp per day.Increase exercise to a 30-minute brisk walk each day.Keep drinking at least 1.5 litres of water each da.A TYPICAL VEGETABLE AND PROTEIN DAYBreakfast: Coffee or tea (with skimmed milk and sweetener), either 2 small non-fat yoghurts or 225g (8oz) non-fat cottage cheese and either 1 slice turkey, chicken or low-fat ham, or 1 boiled egg Snack: 1 small non-fat yoghurt or (115g or 4oz) non-fat cottage cheese Lunch: Stuffed mushrooms, three-pepper tuna, café creme Snack: Oatbran pancake (made with 2 tablespoons oatbran) with a slice of ham or smoked salmon Dinner: Thick courgette soup, beef kebab, floating island PROTEIN RECIPESShrimps sauteed in herbs (2 servings, can be doubled)900g (2lb) shrimps, peeled, de-veined and rinsed. 4 garlic cloves, crushed. 30g (1oz) fresh parsley, chopped. 50ml (2fl oz) dry white wine. 1 lemon, cut in half. In a non-stick frying pan add the shrimps, garlic, parsley and wine. Sauté on a medium heat until the shrimps are pink. Serve with fresh lemon. Tandoori chicken escalopes (6 servings)6 chicken breast fillets. 2 small pots non-fat yoghurt. 2 tbsp tandoori masala spice mix. 3 garlic cloves, crushed. 2cm piece ginger, crushed. 2 green chillies, crushed. Lemon juice. Salt and black pepper.Mix all the ingredients together, except the meat. Make sure the garlic, ginger, chillies and spices are completely crushed to make a smooth blend. Score the chicken so that the yoghurt-spice mixture gets inside the meat and marinate overnight in the fridge. The next day cook in a moderate oven - 200c/400F/ Gas 6 - for 20 minutes then brown under the grill before serving. Beef kebabs: Allowed in the attack phase, but only add vegetables on non-protein daysBeef kebabs (4 servings)You will need 4 skewers. 400g (14oz) beef fillet, cut into large chunks. 50ml (2fl oz) low-sodium soy sauce. 2 tbsp Dijon mustard. 1 tbsp cider vinegar. A little thyme. 1 bay leaf. Dash of vegetable oil. 50ml (2fl oz) fresh lemon juice.Mix all the ingredients together and marinate the beef for 2 to 4 hours in the refrigerator. Discard the marinade. place the chunks of beef on the skewers (if using wooden skewers, make sure you soak them in water first to prevent burning). Grill until cooked to your liking.During the cruise phase you may add tomatoes, mushrooms, peppers and onions. Cafe, chocolate or vanilla creme (4 servings)3 eggs, separated. ¼ tsp cornflour. 225ml (8fl oz) skimmed milk. Flavouring (choose one): 1tsp instant coffee, 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 tastePROTEIN AND VEGETABLE RECIPESStuffed mushrooms (makes 20 hors d'oeuvres)20 large mushrooms, washed 2 garlic cloves, chopped 30g (1oz) fresh parsley, chopped A few tsp of skimmed milk A few drops of vegetable oil Salt and black pepper Pre-heat oven to 200c/400F/Gas 6. Use the largest mushrooms you can find. Wash and remove the stalks. Chop stalks and add garlic, parsley, salt, pepper and skimmed milk. Cook the stuffing mixture in a non-stick frying pan. Meanwhile, bake the mushroom caps stem side down for 10 minutes.Fill the hollow mushroom caps with the cooked stuffing and bake in the oven for about 20 minutes or until done. When cooked drizzle a drop or two of vegetable oil over each stuffed mushroom. Courgette soup: Eat only on mixed food daysThick courgette soup (6 - 8 servings)4 large courgettes, washed and peeled. 1 large onion. 1 carrot, wash and peeled. 1 turnip, washed. 1 low-fat beef bouillon cube. Wash, peel and cut the vegetables into large pieces. Put in a tall pan with the low-fat beef bouillon cube and cover with water. Cook for 20 - 30 minutes. Puree using a blender to obtain a thick, smooth soup. Serve hot. Three-pepper tuna (2 servings)700g (1lb 9oz) tuna steak.1 red pepper. 1 green pepper. 1 yellow pepper.Juice of 1-2 lemons. 2 garlic cloves, crushed. Salt, white pepper. Wash, de-seed and halve peppers. Grill for 5 minutes, then to make peeling them easier place in a plastic bag for 10 minutes.Next cut into strips and gently fry for a few minutes over a moderate heat in a non-stick frying pan that has been lightly oiled (add some oil then wipe with kitchen towel) with a little water in the bottom. Season the tuna and steam for 20 minutes.Mix together lemon juice, garlic and peppers. When the tuna is cooked, allow to cool then marinate it with the peppers in a cool place for 2-3 hours. Serve cold.Floating Island (4 servings)4 eggs, separated. 500ml (18fl oz) skimmed milk. 1 vanilla pod, split lengthwise.Sweetener to taste In a mixing bowl, beat the egg whites until they form soft but firm peaks (you can use a dash of cream of tartar to make this easier). in a saucepan bring the milk, sweetner and a small vanilla pod to the boil.With a ladle carefully spoon out snowball-sized portions of the egg whites and drop them into the hot milk. They will swell up. after turning them over remove with a slotted spoon and drain on a plate.been on this ting for a couple days to lose the gut my boy done it for a mnth gut was lost fad diet FTWskenghis and them gym dons dont come in here saying this is not the way to do it etc etc

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gallery_35942_10875_10408973834c2116457747c.gifWarrior Diet and Interminnent fasting>>>>>>>>>DukanAnd they are easier too
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gallery_35942_10875_10408973834c2116457747c.gifWarrior Diet and Interminnent fasting>>>>>>>>>DukanAnd they are easier too
agreed - Intermittenet Fasting is the one!! all about the huge feeds either after training or for your first meal of the day. Its much easier. if you want more info go to http://www.leangains.com/
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