Wednesday, June 13, 2012

Dukan Digest

The majority of recipes that will be posted on this blog will be "Dukan Friendly." So I am going to give a brief summary of the diet. Let me start by saying how much I hate that four letter word: DIET. As soon as I hear it I am starving and want chocolate, or a big mac.  Generally diets help you lose weight but as soon as you stop the diet, the weight comes crawling back like an old friend you did not miss. Dukan is more of a lifestyle. It originated in France and got its claim to fame after Princess Kate divulged she used it to get in shape before the royal wedding. Dukan changes the way you eat and although at the beginning there are many foods you can't eat, after a while you find yourself not missing them anymore once you get to the further stages. Dukan focuses on high protein, low carbs, low fat and is a healthy way to lose weight fast. It is centered around protein and vegetables with 100 foods you can eat and the best part? ITS ALL YOU CAN EAT! Excuse how excited I am but I truly believe this diet can and will work! I have seen proof in my mom, step dad and grandma. And as a 20something mother who just had a baby I am looking to lose all this baby weight quick and healthily. So here we go!
Official website here

This phase can last anywhere from 1-10 days. It is all protein all the time baby! We are talking eggs, skinless chicken (not fried. Sorry folks!), lean hamburger, lean steak, pork, non fat dairy, all fish and shellfish, and 1-3 tablespoons of oat bran. Just remember to not let yourself get hungry! EAT EAT EAT!

The first few days might be a little challenging. Not only are you fighting your old eating habits but you may also feel tired, sluggish and even flu like at about day 3. Do not fear my friend this will all subside and you will already notice yourself losing a lot of the bloat you may carry around. This is because your body is in ketosis. Thats a fancy word for saying your body is using fat as energy. Since you are not consuming as many carbs, your body is working overtime to process all that protein and kickstarting your metabolism. The oat bran helps lower your cholesterol, keeps you feeling full, and slows down sugar absorption to keep your blood sugar at a healthy level. 

During this stage it is imperative to drink at least 1.5 liters of water a day. With all that protein your body is trying to process, you could potentially get kidney stones if you do not stay hydrated! Also, do not do any extensive exercise in this stage beyond a 20 minute walk. A diet thats all you can eat and little exercise?! Sign me up!!

If you are anything like my mom, you might get a tad bored around day 3 or 4 without any veggies. A good way to curb the boredom is breaking up your meals with a diet soda of any kind. Diet A&W is seriously uhhmayziing! 

This phase allows you to reintroduce veggies! The standard process is one PV (protein&veg) day then one PP(Pure protein) day. You gradually but steadily lose weight by alternating. Mr. Dukan says to stay on this phase 3 days for every pound you want to lose. 
These are the veggies allowed:

  1. Artichoke
  2. Asparagus
  3. Aubergine
  4. Beetroot
  5. Broccoli/purple sprouting broccoli
  6. Cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprout (all types of cabbage)
  7. Carrot
  8. Celery/celeriac
  9. Chicory100 Natural Foods That Keep You Healthy
  10. Courgette
  11. Cucumber
  12. Fennel
  13. French beans/string beans/mangetout
  14. Leek
  15. Mushrooms
  16. Onion
  17. Palm hearts
  18. Peppers (sweet)
  19. Pumpkin/marrow/squash
  20. Radish
  21. Rhubarb
  22. Salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel
  23. Soya beans
  24. Spinach
  25. Swede
  26. Swiss chard
  27. Tomatoes loo.
  28. Turnip
This phase is where you are at your most vulnerable. You have lost your goal weight and now have to be very careful to not gain it all back. Consolidation is designed to reintroduce foods you once ate, but in a healthier way. Unlike the Cruise phase, for every pound you want to lose you must stay in this phase for 5 days. But rejoice! You can now eat some "forbidden food" that were not allowed in the first two phases.

1 piece of fruit a day. Anything besides bananas, cherries and dried fruit.
2 pieces of whole grain bread a day.
2 servings of starchy food a week. White rice and potatoes are frowned upon.
One day of pure protein. This ensures that your metabolism will stay up and the weight will not sneak back. 

And finally! A CELEBRATION MEAL! Two times a week you can have whatever you want. And yes that includes burgers, pizza, fries. The whole enchilada. But before you hit the drive through, you must remember only have one serving. Do not over indulge. And t
ake a day in between the two meals instead of back to back. Your body needs time to burn the excess calories. 

This last a final phase is one you will stay on the rest of your life. Remember when I said this was more a lifestyle? That comes into play now. In order to keep your new fab body remember to eat 3 tablespoons of oat bran a day, take the stairs whenever possible, and have a pure protein day on the same day, each week. Mr. Dukan suggests Thursday!

THATS IT! You are well on your way to having the body you always wanted. No starving, no depriving. Just a change in eating habits. I promise if you stick with it you will see results. I have only been on it for 3 weeks and in the first week alone I lost 8 lbs. Stay creative and stay positive. I will post recipes as much as I can to help you. And ask questions if you have any :)

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