Dukan diet
 

Starting my Dukan journey today! :) Low fat and carbs, high proteins! Wish me luck!

Just looked up the website, as I didn't know what it was, and it looks really interesting, so good luck!

All I can say in advice though is get your kidney function checked by a doctor. If you're clear, a week or so of high protein (as long as you're getting all your vitamins/minerals) won't damage your health in any way. But if you do have undiagnosed kidney problems then Dukan might cause bigger problems later on.

:)

Hi all4eternity,

Like Nik, I also had never heard of the Dukan diet so I too looked it up. I liked what I read in a few of the blogs. Let me know how it's going. I'm looking for something new to "jump start" the loss again, and this might be it.

Please keep me posted on how you are doing. And good luck.

thank you all for support! :) Yesterday was my first day and actualy went really well! NO cravings at all and I wasn't hungry! Prepared for today: chicken breast, cottage cheese, low fat yogurt with tbsp of flax seeds and egg whites!
I'll try to workout 6 days a weeek.
Yesterday: Get extremely ripped by Jari Love (she's insane but I LOVE her, amazing workout)
Today: Fat burn challenge from Chalean extreme (high impact cardio)

My plan is 3x a week training with weights and 3x cardio. Sundays off!
Dukan diet is great, it gives you energy, you are not hungry cause it takes time to digest meat and anything rich with proteins, that keeps you full for whole day! Drinking 2l of water is a must and tbsp of flax seeds or oat bran daily prevent constipation and kidney issues!
Its only my second day but I feel great and my stomach is not bloated as it used to be! :D

If you don't mind, could you please keep dropping back in to this thread, I may have a million questions. Apparently the book is not available in Canada yet (or at least I can't find it yet). "Attack" sounds pretty simple but I may need some help with "Cruise".

Thanks and glad to hear it's going well.

if you like I can make my profile available for public and you can see every day what I eat and how much workout.
I keep my menu simple, if I eat chicken breast I only cook them and thats it, no oil, no spices, nothing. But if you like some tasty food during diet I have recipes to share.
Anyway its my 3th day. I'm never hungry and I feel great, not bloated anymore. Attack phase will last whole week and will see then if there are some changes in weight.

I would love to see your profile regarding what you are eating and doing and how it's working for you. I figure, until I can find the book, I'll just stay about 3-4 days behind you until I can get a feel for the whole concept:D. I'm ready to start "Attack" tomorrow, and that's just lean meat, eggs oat bran and water. I can handle that for a week. Then it get's dicey cause I'm not sure what veggies to add back in and if there's any particular order or quantity.

Thanks again for your reply and all your help

avoid yolks and eat just egg whites. all lean meat and fish are allowed. low fat dairy products (especialy cottage cheese) are welcome. in attack phase keep oat bran to max 1,5 tbsp daily. this Fitday is helpful really cause it alows you to keep in track what you eat and how much you burn. Just pick all food you plan to eat for a day and see how much carbs and fat is that. Keep carbs under 20g daily in attack phase and about that amount of fat also. Ideal protein amount daily (if you exercise) is 1g per 1lbs of your weight. I should eat about 140g of protein daily but mostly I eat only 120g. You'll see, proteins are very slow to digest and keep you full for hours. Often I eat meat just because I prepare it already and I planed to eat it today, but I'm not hungry at all. With those extra 30g I would be to full. That is the beauty part od Dukan diet, you're never hungry but still losing fat quickly :)
I recomend some kind of exercise daily ( in the book it says about 20 min of brisk walk, but you are not 60 year old man that you can't do better than that :D ) When you exercise first 20 min body is using carbs as fuel, but if you keep carbs under 20g daily, there's nothing to use as fuel but fat. So the first minute you start to train your body need fuel and fat is melting righ away. The most important part during that is: your muscles wont suffer, cause with 1g of proteins per 1 lbs of weight, there's more than enough to even build muscles during workout. The result is: you are losing fat, but your skin wont be lose and your body will be toned.
JUST DRINK WATER AS MUCH AS YOU CAN, NOTHING IS ENOUGH!
ok I set my profile as public, so any comment is welcome!

Recipes
 

If my menu is to simple for you and you need spices and more tasty food you can try some of these recipes, its from Dukan book:

TANDORI FISH
Mix tandori seasoning (I used Schwartz) with low fat yogurt. Smear this over fish (use firm fish such as hake, cod or salmon or whole fish) and leave to marinade for as long as you can manage. Set the grill on high and get it roasing hot before grilling the fish in a grill pan. It taste bests if the tandori is a little burned. Serve with raita made from yogurt, mint, garlic and a little onion.

I think this would work really well with chicken too.

:cool: DUKAN HAMBURGER


Bread for Dukan Hamburger - See recipe

A ground steak of beef 5% fat

A light cheese (attention tolerated)

Tomato coulis or ketchup or light (attention tolerated)

Some grated Emmentael cheese, light (attention tolerated)



First, preheat your oven at the maximum temperature.

Cook the ground beef steak in a pan while you prepare the hamburger bread(see the article: Dukan Bread)

On a plate or directly on the grill of the oven, arrange the two parts of the hamburger bun and garnish to your taste.


:cool: DUKAN DIET OAT BRAN TOAST
- 3 tablespoons of oat bran
- 2 tablespoons of low fat yogurt
- 1 egg

Mix the above in a bowl. Then heat up a non-stick pan. Spray on a squirt of oil and pour the mixture it. Even out with a spoon. You want it to be about a centimetre thick. Flip when the first side is cooked and do the other one. The mixture should be caramel brown and fluffy when cooked.

Turn out onto a plate and then with flat-bottomed plate, press down onto the cooked oat bran. Apply pressure for 10 secs. With a sharp knife cut off the corners so the cooked oat bran is rectangular.

:cool: DUKAN MEATBALLS


350gr (12 oz) of minced beef meat

2 to 3 slices of leaned ham (or turkey ham / chicken)

A beautiful onion

Two egg yolks

1/2 cube de bouillon dégraissé - 1 / 2 cube defatted stock

(Spices)



First, preheat your oven to maximum temperature.

Cut finely the onion and the ham (or mix them, it's what i'm doing to avoid having too many chunks).

Separate the white of egg yolks (keep the whites for another recipe), mix the yolks with meat, ham and onion.

Crumble the defatted stock and spices (ESPECIALLY do not do the same mistake as me: Do not salt! The cube salts enough the preparation).

Mix well (knead with your hands) And make medium sized balls that you will put on a cooking paper, on the grill or oven plate.

:cool: Smoked Salmon and cottage cheese rolls/wraps

Some smoked salmon (smoked salmon trimmings are cheapest if you're on a budget)

Some low fat cottage cheese

Slices of low fat turkey or chicken


1. Lay out a turkey slice on a plate and spread with a layer of cottage cheese.
2. Lay a slice of smoked salmon on top of the cottage cheese.
3. Spread some more cottage cheese on top of the smoked salmon.
4. Carefully roll up into a roll
5. Eat and enjoy

If you are using smoked salmon trimmings then mix in a bowl with the cottage cheese and then spread the mixture on to a slice of turkey or chicken


DUKAN BREAD
Ingredients (amount of bran for one day):




2 tablespoons of oat bran

1 tablespoon of wheat bran

1 egg

2 egg whites

3 tablespoons of white cheese

1/2 pack of yeast

Salt, spices

Beat the eggs in a bowl with the white cheese, add the oaks and yeast, mix well.

Salt and spice to your taste (I put grill spices and basilic for my test, curry for the next one)

Pour the preparation in an tupperware with the shape of your choice (be careful because the dough will swell, so do not overfill)

Put in the microwave oven for more or less time depending of the thickness, between 3 and 5 minutes typically, at maximum temperature

Thank you so much for all your help and support and the wonderful recipes. Today is my first day on Dukan. I went to a site that gave me the calculations for weight loss and the length of time I should stay in each phase and it said I should lose 13 pounds in the first 5 days... that's hard to believe, and I'm sure that site is being generous with their calculations. But even getting down a couple pounds is better than nothing. I'm still looking for the book, none of the bookstores in my area have even heard of it. They said it's not been released in Canada yet, but I will keep trying. For now, I'm relying on websites and whatever information you can give me. Thanks again.

Good luck partner! :) We can do this! Just try to eat different type of proteins daily. When you eat all day just chicken breast it get boring and you crave for other food.
So your attack phase will last 5 days? On Dukan diet site I calculated 3 days for me, but I'll try for whole week. Starting second phase from monday.

Today is my 5th day! No cheat meals, everything is going as planed!
I guess its only water lost and I'm not bloated anymore, but... its a nice surprise.. I took measurements today and my waist is 2 cm down and my hips 1 cm down. woow :)
Two more day and I'll see if there are some changes in weight!

I can't wait to hear...2 days down, 3 to go. Although I haven't cheated at all, and I really have no terrible cravings, my weight has only changed .8 lbs. Not what I was hoping, but at least it's down. It's all good. I never thought I would look forward to vegetables this much though.

I will start Cruise Phase on Monday, so tell me if I've got this right. I still eat predominantly protein, but I start to slowly add non-starchy veg. Sorry to keep bothering you, but they don't seem to give much info on the web sites (I guess that's because they want you to buy the book).

Wait... wait ...wait...I think I got it... Day 1, all protien...Day 2. protien & non-starchy veg, and alternate back and forth ...is that right?

We can do this...I have faith. Good luck.

Ps. Can't figure out how to see your public profile.

http://fitday.com/fitness/PublicJour...r=all4eternity

this is my profile, so check it out!

I wont alternate days in second phase, but if you think its best for you ok! Dukan book sugest that is the best for fast and steady fat loss that you keep 5 days proteins and veggies and 5 days only proteins on cruise phase. That is what I'll do. But someone take 3/3 cycle and swears its the best! You have to try to figure out whats best for you. I'll go with 5/5!
My weight dropped from 65kg to 62 kg in one week. I'm not expecting that weight loss in other week cause its only water loss now, not really fat, but still, I'm satisfied :)

On second phase stick to green: brocculi, spinach, pepper and cauliflower and mushrooms are very welcome

:DHey... that's a nice loss. Doesn't matter what was lost... as long as it's gone. My loss isn't as impressive but I'm ok with that. Thanks for the link. Be proud of your loss...we'll get there.

As for the diet itself, I'm just following you, so 5 and 5 it is:o.

Hi to all

I am so relieved to see someone sharing Dukan Diet experiences. Mine starts tomorrow...I have to say I can't wait. I am looking to shed 33lbs by mid December and I really, really want to do it.

By the way, the Duken Diet book has been on sale here in Ireland and UK since mid May. I bought my copy via Ebay.co.uk. Perhaps in Canada shipping from the UK won't be too much of a hassle..maybe!! I can message you on the seller if you want.

Best of luck to everybody as we can all do it!!!

Hi Funthalia, It seems to be a great system so far, but I do miss veggies. At least until I can find the book, all4eternity and the websites have been bringing me along quite nicely. I will get the book though....got my local book store looking for it now. Just waiting to hear. As of today, I'm at 193 lbs and would like to reach my goal of 140 lbs by New Years Eve (53 lbs:o).

Together we can do this. Good luck to you.:D

Welcome Funthalia and good luck with diet! :)
Tomorrow is the last day of attack phase and form Monday I'll start to eat some veggies, but I'm not really happy about that. I've heard that when you eat vegetables you crave for more and at every meal you eat like crazy. We'll see :) If that happens to me I'll just cut veggie day to 3 and proteins only day keep at 5, so my cycle will be 3/5. I'm satisfied with this attack phase, I feel great and no cravings at all!
dizzy_44 do you exercise? I'm really pushing it hard 6x a week with Jari love and her Get ripped videos. I noticed that I'm in temptation to cheat when I skip exercise. But when I really push it and finish tough workout somehow it keeps me focused on my diet and my goal ( I've read that during training is increased production of Endorphin that reduce pain levels, boost your immune system, relieve stress and lower your cholesterol levels. it is called Feel good hormone :) )
So if you complain of slow fat shreding or craving for some junk food, I sugest you to put some kind of workout in your daily shedule. It works for me!

Thank you so much for the kind words.

I woke up this morning and the first thing that popped into my head was crap, I'm starting a diet today. It is a terrible way to start the day but I am always hungry in the morning so all the lovely things that go with a Sunday morning are out the window....Full Irish Breakfast with sausages, bacon, beans fried potato cakes.

However once I got over the initial disgruntle I am now looking forward to ham and cottage cheese as my first meal. The diet isn't as confining as I thought....yogurt is still there as a dessert (0% fat) but still yogurt, tea isn't out either just with sweetner and skimmed milk. Flavours are all still there and it is a good thing I like meat. All the fish is still included which is great for we the Irish including smoked salmon..yum!!! Tinned Tuna in brine is acceptable. Lowering salt intake is a big part of diet also.

The book is very readable...very concise and everything is explained in simple and articulate terms. Huge emphasis is placed on water consumtion and the facts are explained. The more I read, the Dukan Diet is more like a "normal" not on a diet diet is if you understand me. Now that said, there is the glaring ommission of legume, breads and dear god help me butter and cream. But I will get over this...it's only for a week...not even...5 days. I won't weigh my self until next Saturday and fingers crossed some weight will be lost.

Attack phase finished! :) Went really well, I'm satisfied with the results: 2cm down from waist, 1 cm from hips and weight dropped from 65 kg to 62kg.
From tomorrow starting cruise phase. Already prepared chicken breast and broccoli, more egg whites and mushrooms.
New workout also. Guess I'll have more energy with proteins and veggies so time to start cardio + weights combine :) So Jari Love and her "Get ripped 1000" is on :)

Hi,
I going to start the Dukan Diet tomorrow and I have just made my first Galette and I would haqve to say it is rather nice. Give it a try, I hope it fills me up as I will be eating it in the morning.
Good Luck and i look forward to hearing how the diet goes.

can you give me recipe for that?

Just coming to the end of day 2 of the first attack phase of the diet.

Some initial and very noticable changes.

My skin on my face has broken out as have a tiny crack at the side of my mouth. I deduce that this is my body reacting to quite a shocking change in habit. Normally each day I would have 4 or 5 cups of tea each with 3 spoons of sugar. (This is Ireland, sorry, if we know how to do anything that's drink tea!!)

Now on a positive, my face has obviously lost some weight. Now I think that it is a cross between loosing general puffiness and water retention due to the tankers of water I am drinking. 3Lts plus a day of water in a country that isn't that warm yet is a big deal to my little body.

The protein only isn't that bad....the fact that I can eat as much protein as I want helps but I am really hankering after a white bread and butter sandwich filled with lovely juicy tomato sprinkled with a little salt. Dang...it's all I'm thinking about. The cravings can be really tough but I litterly turn my back away from the kitchen, take a great big drink of water and find something to do with my hands. (Reading a book or browsing the internet or watching TV are totally out as this is when I used to snack)

I will admit though, I am working my way up to the Oat Bran. It's stodgey stuff at the best of times and needs a LOT of imagination to work it into a protein only diet. The pancake as previously mentioned might be the way to go....we'll see. I try it in the morning.....if nothing else it will expand in my stomach and fill me up.

Good going to every body else taking this weight loss route. It really isn't the worst way

Good night now

Funthalia

Second day of cruise phase. Not much changes really from the attack phase, I still keep my carbs low adding veggies which are low in fat and carbs (brocculi, cauliflower, mushrooms and spinach), still eating allot of chicken breasts and egg whites. Maybe I'll try chicken salad tomorrow, with tomatos, lettuce, cucumber, vinegard...a bit more vegetables to change the routine.
Yesterday's workout: Get ripped 1000 by Jari love. OMG she is insane, every single muscle in my body is in pain :) So for today 1,5h of yoga from P90x, just to stretch good and bring energy back.

I've been inspired by your stories to give the Dukan diet a go, so will pick up some stuff at the grocery store and start tomorrow.

Good luck stitchergirl! You'll see, Dukan diet is really the best!

One question, Is there a cap on the amount of exercise you can do. cause this diet sounds ideal. But If im going to the gym, I do about 30 mins on weight sets. 10ks on bike 1k rowing and 2-3k running? Is that fine or do you have to limit it?

Hi jakeaveres, welcome! You can train during this diet as you used to do. I'm really pushing myself with training, cardio and rigorous weight lifting. Allot of protein daily alow me to do that and you will see results quickly. There's no calorie counting in Dukan diet so eat meat as much as you can handle, you're never hungry and there's allways strength for workout :)
Just to mark new results from this morning :) : hips 1 cm more down and waist 0,5 cm. Yeeeeey :)

Haha sounds great. I know that shakes are taboo amongst some people, but is it permissible to have whey protein shakes throughout the day?

Protein shakes with bananas and other fruits and milk etc NO WAY! BUt whey protein is welcome. (read the label, lowest in carbs is the best for this diet) As a matter of fact I'm looking for one to buy. Can't really eat all that meat daily, its summer now, I'm sweating, I'm not hungry at all, but with this heavy lifting I need proteins, at least 2g per kg of weight.

Hi.
I've been looking in to protein shakes recently and my opinion is that Scitec 100% whey protein is the best option. It comes in different flavors and if you put a little less water than recommended and then cool it in the freezer, you have a pudding. So you can have protein chocolate pudding for desert:D

I haven't started the Dukan diet yet, still waiting for my book to arrive but I'm preparing and looking into this protein thing is a part of that. Pretty sure I'm going to get cravings for something different then meat and veggies !

Great idea, going to try that in the next couple of days.

Hello everyone! How are you doing?
Today is 5th day of second phase, from tomorrow 5 days of proteins only. I decided to go 5/5 cycle like Dr Dukan sugest in the book. My protein+veggies days were almost like protein days, I ate only small amount of broccoli, cauliflower and spinash which are low in carbs, so not really significant difference.
Its my 12th day from the begining of diet, I already lost 3kg and almost inch from the hips. I'll measure myself every 7 days just to keep record of my progress.
Good luck to you all!

OMG! this weekend went oh so wrong! :( Cake, chocolate, potato... :o Planed to weight myself yesterday, but I decided better not. back on track today, proteins only till sunday!

May I join in? I have been researching this for 2 days now and I am VERY excited ..... unfortunately I can't get a copy of the book so I am going off other peoples blogs and articles........ I started attack phase today..... can you tell me how this sounds please :-)

Breakfast - no fat greek yoghurt w/ 1.5 bran (YUCK BTW need another breakfast option!):(

Snack because I am hungery 2 egg whites:o

Lunch - Tuna mixed with no fat yogurt

Dinner........... not sure yet probably shrimp....

I would LOVE to see some others menu's in attack phase and if you have any really good websites for recipes etc it would be GREATLY appreciated.... I also would LOVE to get my hands on a book --- but I am not having any great luck in that department!

Thanks
Kim

Hello Kim, welcome and good luck!
You dont have to starve yourself, just keep your carbs low and eat meat as much as you want. Only 2 egg whites for snack, or shrimps for dinner.......you need more energy! Feel free to look at my journal. I keep in track what I eat and how much exercise!
I sugest you daily workout routine, just to jump start your metabolism and to lose fat faster, also try to eat about 1g of proteins per 1lbs of your weight!

How do you look at someone else's journal?

I was just searching for some new Dukan recipes and I stubled upon this one at fitday, which I've been using forever!

You can get a lot of great advice about Dukan here: The Dukaners.com forum • Index page

I have my own log there and there are people who have to lose different amounts of weight.

I just finished my 7th week on Dukan. I did 10 days of Attack and then 5 Protein Veggies days and 5 Pure Protein days rotation. *This is the 5/5* I have lost 14.5 kg as of this morning but still have another 30 kg to go.

I basically stick to lots of egg whites and turkey and ground beef. I never miss day of oat bran as this is essential to the diet. It's really easy to follow. Before this, I was never able to follow a diet for more than a week. Make sure you drink lots of water to keep your kidney healthy! If you have any questions, you can ask!

Good luck everyone!

Trying this diet over in Scandinavia. Can you say more about the oat bran, what it looks like, what brand you use, that sort of thing?

Hi All!

I decided to start this today for health reasons as well as weight loss. I don't have much to lose, according to the Dukan site, which told me to do the attack phase for two days. I figure I can do almost any diet for two days, right? Though I might try 3.
I see there haven't been posts for a while so I am not sure if anyone is still doing this but if you are, I would love to hear how it's going.

Plus I don't have the book so I am just going by websites and this forum!

I'm going out to buy oat bran and take a walk. We me luck, everyone!

Oh I also have a question, since you can't use fat, do you just boil or poach your eggs and egg whites?