How it Works

You can go on to the Dukan official site here but the basics are as follows:

In essence it is a high protein diet, but unlike the Atkins it is also a healthy eating plan that according to their website includes 72 animals and 28 vegetables.

The diet is in four phases carried out successively:

1. A brief and headlong ATTACK phase with immediate results. During this phase, the diet is made up of 72 high-protein foods enabling quick weight loss. I was on this for 5-days and lost 7lbs.

2. A CRUISE phase leading to the True Weight. During this phase, the diet alternates Pure Protein days (PP phases) and Proteins accompanied with 28 recommended Vegetables (PV phases). I am on this now and have lost an extra 15lbs so far.

3. A CONSOLIDATION phase of 10 days per kg lost which prepares for the return to a balanced diet. Monitored freedom with a target of establishing this freshly conquered and still vulnerable ideal weight. This phase sees the gradual return of pleasurable foods with two festive meals.

4. A definitive stabilization phase based on 3 simple, concrete, easy but non-negotiable measures. This phase is both the easiest and most essential in our slimming method because 95% of people who follow a diet put back on the weight they have lost.

My recipes will be headed ATTACK, CRUISE and CONSOLIDATION

Allowed Foods in the ATTACK phase are;

1. Lean beef, veal or rabbit (mince under 10%, avoid ribs). M&S do a great very low-fat fillet steak I use a lot.

2. Chicken and turkey (except skin and outside part of the wings)

3. Ham (low fat and lean) Beef, veal, or chicken liver

4. Any fish (except canned in oil (or sauce on PP days) Shellfish and crustaceans

5. Eggs (up to two per day, unlimited egg whites but watch the yolks if you have high cholesterol)

6. Dairy products (low fat, below 5% fat). This takes some experimentation. For example even low fat Philadelphia is 7% whereas M&S do an excellent one at under 3%. And 2% Greek yoghurt tastes much better than 0%.

7. Sweeteners (except fructose based), vinegar, mustard, spices, herbs, garlic, onion (as spice), lemon juice (only as spice, not for drinking), sugar free natural ketchup (in moderation), sugar free chewing gum

Allowed vegatables in the PV (Proten/Vegetable) days on CRUISE):

1. Artichoke, Asparagus, Aubergine, Broccoli, Cabbage, Cauliflower, Brussel sprouts, Celery, Chicory, Courgette, Cucumber, Fennel, French beans, Leeks, Mushrooms, Onion, Peppers, Pumpkin, Radish, Salad leaves, Sorrel, Soya beans, Spinach, Swede, Swiss chard, Tomatoes and Turnip.

On top of these there are several ingredients I use which I think are allowed during PP (Pure protein) and PV days:

Low sodium Soya Sauce, Ginger, Tofu, Terriyaki Sauce, No (or at least reduced) sugar Ketchup, Chinese 5-spice, Thai spices, Wasabi, Morrocan spice rubs. Basically check the ingredients.