In this book: This book walks you through an effective and complete anti-inflammatory diet-no prior knowledge required. The Dukan Diet Life Plan helps you incorporate the bestselling weight-loss programme into your life so that you can lose the weight you want like millions of others have around the world. The Dukan Diet Life Plan includes: - The four stages of the diet set out clearly and simply: Attack, Cruise, Consolidation, Stabilisation - 60 delicious and straightforward new Dukan recipes and photos - Weekly menu planners for each phase of the diet - At-a-glance troubleshooting tips to help you stick to the programme.
Devised by Dr Pierre Dukan, a French medical doctor who has spent his career helping people to lose weight permanently, The Dukan Diet is the culmination of thirty-five years' clinical experience. Beyond its immense success in France, The Dukan Diet has been adopted by 20 countries and translated into 10 languages.
Many international observers agree that this is the method most likely to put a stop to the world's weight problems. There's a reason why the pounds keep coming back even if you reduce the amount of food you consume: you are eating all the wrong food. The Dukan Diet is a scientifically-proven effective weight loss plan that will help you achieve the weight you want all throughout its phases and keep the extra at bay for life.
With the Dukan diet, you will: Be guided to eat all the right foods in its four phases. Develop self-restraint and discipline other diets won't teach you. Enjoy rightful cheat days without you sliding back to your old ways.
Adapt a healthy eating lifestyle that you can follow for life. The Dukan Diet is also applicable to all sorts of eating scenarios: whether eating at home, fine-dining in a restaurant or enjoying a buffet. If you opt to prepare meals at home, we have a wide array of Dukan recipes in corresponding phases that will take out the guesswork from your meals. But this is more than just a Dukan recipe book. While the recipes are essential and integral part of your weight loss journey with Dukan diet, the overall package that this book contains - from the pertinent information about its phases, the tricks and tips during cheat days, as well as the water and exercise guidelines make this book a comprehensive guide for a successful weight loss.
It's time to see and experience a better and healthier version of you with this revolutionary and effective weight loss program. Jumpstart your journey now and prepare to b amazed with the results. Eat Well and Lose Massive Weight! You are about to discover the simple rules of the Dukan Diet to improve your health, increase your energy levels and lose weight in a healthy way. You will be also given the whole variety of delicious Dukan Diet recipes to make the transition a real pleasure for your taste buds!
This book will change your mindset about dieting and give you all the motivation and information you need to get started on the Dukan Diet. The Dukan Diet is not one of those fancy fad diets or celebrity diets, but it is a method that has been developed by French doctor and nutritionist Pierre Dukan.
Its effectiveness has been proven scientifically and has been known for years. It has helped thousands of people all over the world and it can also help you.
All you need to do is to learn how to change your dietary habits to take care of your body and metabolism to stimulate massive weight loss. Once you begin this diet, you will have more energy, better sleep and clearer thoughts. This diet also controls the appetite. It makes you feel full so you can better adhere to your diet plan.
That is indeed frustrating. Imagine successfully losing weight after putting yourself through an exhausting diet program for months, but gain back every pound you lost just after a short time. Around 30 years ago, in his medical practice, Dr Dukan encountered patients that were struggling to lose weight. As he led his patients to weight loss, he discovered that moderating calorie consumption did not exactly lead to success.
The result was the Dukan Diet. Since then, over 1 million people and still counting! Today I got on the scale weight I have stuck to it as careful as possible.
I will continue to use dukan. Any suggestions I am very active on a daily basis. Even if it is little bit I Have been trying to loose weight my whole life. I am also struggling but everyday I am still trying Good luck and God bless.
Had both Duken Diet books and loaned them out — they lost them. So looking for download of all steps including the bonus foods list. Hi, please can you recommend a meat free diet I do eat some fish but never any meat, is quorn ok many thanks Teresa.
Only lost 2 pounds! Not sure why. Today, I started to do phase II, added some organic lettuce and cherry tomatoes. Planing to do a week phase II and then back to attack phase and hopefully I get to my goal weigh which is pounds. First stage is very important.
You may have hormones issues or you did not wait after your period to start the phase. Hi, im on the attack phase, i dont understand that how many times do i have to eat. Alternatively, I have found that simply smashing a clove of garlic with the back of a heavy spoon, not only helps crush the garlic, but makes it easier to peel the skin as well.
Once the garlic peel is removed, finely dice it using a sharp knife. Next, take a small bowl and blend in the garlic with the olive oil, thyme, salt and pepper. This makes the marinade for the prime rib. The next step is to marinate the ribs. Take a large roasting pan and place the prime rib on it with its fat side facing up. Rub the marinade on to the fatty side of the prime rib and leave it to rest at room temperature for a maximum of an hour.
The longer the meat is allowed to sit with the marinade, the tastier it will be. Cooking directions: 1. Preheat the oven to degrees Fahrenheit. Place the roasting pan containing the prime rib in the oven at degrees Fahrenheit for about 20 minutes, after which you turn down the oven temperature to about degrees Fahrenheit, cooking the meat for an additional 60 or 70 minutes.
You can check whether the meat is cooked or not by inserting a cooking thermometer into the meat towards the end of the cooking time. For a perfect medium rare prime rib, the meat should reach an internal temperature of degrees Fahrenheit. Once cooked, remove the meat from the oven and leave it to rest for between 15 to 20 minutes to help the meat retain all its juices. Cooking Tip: Depending on your oven degrees may be too hot and could burn the meat in the first 20 minutes.
If you know you have a hot oven then turn the oven down to degrees for the first 20 minutes instead. Best of all, it takes only a few minutes to prepare.
First, heat the grill to medium heat. This will ensure that the grill is nice and hot when you have the fish ready. In a small bowl mix together ground black pepper, lemon juice, olive oil and salt. Rub this marinade evenly over the fish fillets. Leave the fish to stand with the marinade for about 10 minutes. Prepare the grill with cooking spray and cook the fish on each side for 4 minutes. Yogurt Marinated Chicken Kebabs with Aleppo Pepper The great thing about chicken is that you can cook it in a million ways and it will still taste great.
Here's one recipe which can transform a normal meal into a Mid Eastern delight. To this paste, blend in the olive oil, red wine vinegar, ketchup, salt, pepper, yogurt and crushed garlic. Set aside. This forms the marinade for the kebabs.
Cut the lemons into circular disks and add them into the bowl containing the marinade. Next, blend in the chicken as well and set aside for an hour.
You can marinate the chicken for up to 24 hours in the refrigerator. Once the chicken and lemon slices have marinated for an hour or so, you can skewer the pieces of chicken. Next, prepare the grill by sparsely brushing the grill with a bit of oil or cooking spray and heat the grill to medium high heat.
Place the skewers containing chicken on them. Turning them once in a while to ensure that all the sides of the chicken are cooked. Generally it takes about 10 to 12 minutes for the chicken to cook on medium heat. Cooking Tips: If you are using low fat yogurt for this dish, it may not be thick enough for this dish. No problem there, all you need to do is pour the yogurt into a strainer lined with a thin cheese cloth overnight.
This will help you get thick yogurt that you can use for this dish. Also, if you are not able to find Aleppo pepper, that's fine. You can always use a combination of 2 tsp of Hungarian paprika and 2 tsp of ground red pepper.
If you like your kebabs spicier, you can always sprinkle an extra bit of paprika, salt and pepper on the chicken right before you place the chicken on the grill. Baby Back Ribs Ingredients: 2 lbs Pork baby back ribs 18 Oz bottle of vinegar based barbecue sauce Cooking spray Non-stick foil large enough to line a baking dish.
Directions: 1. Liberally brush the ribs with barbecue sauce and allow them to marinate in the juices of the barbecue sauce for a minimum of 8 hours.
For juicy ribs, you could even leave the meat to marinate overnight in a refrigerator. Line a large baking dish with non-stick foil, over which you can place the ribs. If you are not able to get non-stick foil, you could simply use normal foil lined with cooking spray. Also, you will need to cover the top of the ribs with foil, in order to retain the juices.
Tips: Some find that shortening the baking time by fifteen minutes, transferring the ribs meat side up on to a cookie sheet lined with nonstick foil and applying another coat of barbecue sauce and further broiling for another 15 minutes makes for juicier ribs..
If on the other hand, you want to grill your meat at the end, bake only for about 2 hours and then transfer to a grill.
If the baking time exceeds 2 hours, the meat will become too soft to be grilled. Dukan Oat Bran Galette One of the essentials of the Dukan Diet is to ensure that you eat your daily ration of oat bran. This recipe takes all of ten minutes to make and helps you do just that. And, you don't have to be on the Dukan Diet to enjoy this healthy breakfast. Ingredients: 1. In one bowl, blend together the oat bran, quark or fat-free fromage frais. You can do this by using a whisk until smooth or by using a hand blender.
In another bowl, whisk the egg white until fluffy. Gently fold the egg white into the bowl containing the other ingredients. Do not whisk the batter at this stage as it will reduce the air created by whisking the egg. This in turn will reduce the fluffiness of the pancake. Turn the stove on to medium heat and warm a frying pan. Use a little bit of oil to coat the pan. Ladle in a spoonful of the batter onto the pan and cook it for minutes on each side on medium heat. Cook until golden brown and serve hot.
Variation: If you love a more savory breakfast, you can always add some thyme or any other herb as well as spices like paprika and pepper to further spice up the dish. Cheese Omelet Eggs are a life saver in every sense. After a hard day at work, nothing comes to the stomach's aid like eggs.
Quickly whisk and pour and you have yourself a hearty meal. This classic omelet recipe is a winner whether you make it for one, or for an entire family. Ingredients: 1 whole egg Egg whites of 3 eggs 4 tbsp Shredded low fat cottage cheese 2 tbsp Olive oil A pinch of salt A pinch of pepper Directions: 1.
Using a blender, simply whisk the whole egg, egg whites, salt and pepper. Heat a skillet on high heat and pour in two tablespoons of olive oil until it uniformly coats the bottom of the skillet. Heat the oil until you see bubbles appear.
Once bubbles appear, lower the heat and quickly pour in the whisked egg, gently shaking the pan so that the omelet coats the base of the skillet evenly. To flip the egg, wait until the edges of the egg is cooked. One of the best ways to do this is to use a flat spoon and gently push it under the edges of the egg to make sure that it does not stick. This indicates that the egg is cooked and can be easily flipped. Flip the egg over and cook for an additional 30 seconds.
While the omelet is still on the stove, sprinkle the cottage all over it. Fold it in half and serve. Cooking Tip: Once you flip the egg, do not use the spoon to flatten out the egg as it will lose its fluffiness. You will need a large frying pan for this dish. A wok is preferable. Toss the shrimp with garlic, paprika, red pepper flakes and salt.
Set aside for minutes for the flavors to penetrate the shrimp. Heat the olive oil in the frying pan over a medium heat. You can initially turn the temperature up until small bubbles start to form, reducing the heat to medium once the prawns are added.
Add the shrimp to the hot oil, reducing the temperature to medium while they cook. Cook the shrimp for about 5 minutes or until they turn pink. Drip over the lemon juice and sprinkle some parsley.
The shrimp is ready to serve. Cooking Tips: If you cannot get your shrimp peeled and deveined, you can do this yourself at home. Below are the directions to clean shrimp First remove the shell over the head of the shrimp.
This can be done in one swift motion. Make sure that you do not remove too much of the fleshy portion under it as well. The next step is to turn the shrimp over, belly side up.
Using your fingers, gently open out the shell from the belly outward. The shrimp will usually fall out quite easily. Next, turn the shrimp with its belly side down and use a sharp knife to make an incision on the back of the shrimp.
You will find a black vein running through the back of the shrimp, simply pull this out and your shrimp is cleaned and ready to cook. Overcooking shrimp is a very common problem when cooking shrimp. As long as you stick to the five minute cooking time, you should be safe. Look for the shrimp to turn pink. This indicates that they are done.
Finally if you are not a huge fan of shrimp then chicken makes a great substitute. Lemon Chicken Cutlets Don't be afraid because this chicken recipe calls for a number of ingredients.
Most of the ingredients are common ones and all you need to do is mix them all up and fry out the cutlets, making it a great Dukan attack phase recipe. You can use a fork to blend this mixture by hand. In a flat dish mix the oat bran and grated cheese. This will make the final coating for the cutlets. In another bowl, whisk the egg and water. This mixture will be used to help the coating stick to the chicken cutlets. In a plastic zip lock pouch, blend the garlic, oregano, basil, salt, pepper, cayenne pepper and oat bran flour.
Add the chicken pieces and shake well, until the spices coat the chicken. Dip the spiced up chicken, piece by piece, into the egg and water mixture and toss it in the final coating of oat bran and grated cheese. Turn the burner to medium flame and heat a skillet. Pour a few tablespoons of olive oil and cook the cutlets until golden brown on each side. Serve with the lemon sauce. Herb Omelet There is something about eggs that are so comforting and this great omelet recipe is not only simple, but a fabulous meal option for all Dukan Diet beginners.
In a medium sized bowl, simply whisk the egg, egg white, milk, salt pepper and herbs together. You can either do this by hand or use a blender. Once whisked, heat a frying pan to medium heat with a tablespoon of olive oil.
Spread out the olive oil to line the base of the pan. Once the oil starts to form small bubbles, pour out the egg mixture and gently shake the pan so that the egg mixture spreads uniformly over the pan. Wait until the corners of the egg are cooked to flip the egg over, cooking for another 30 seconds or so, until the egg fluffs up. Transfer the omelet to a plate and it is ready to eat. Iced Tea One of the important aspects of the Dukan Diet is drinking a lot of water.
This iced tea recipe is a must have for the attack phase of the diet. In a stainless steel bowl, boil one cup of cold water. Once it boils, turn of the burner and add the tea leaves. Close the bowl with a lid and let the tea release its aroma and flavor for about 5 minutes. Use a strainer to pour the tea into a cup and to prevent the tea leaves from falling into the cup. Mix in the sugar substitute.
Add the ice cubes, squeeze in a bit of the lemon and enjoy a nice cup of iced tea. Variations: You could use one tea bag instead for a cup of iced tea. Also, you could use a sprig of mint to garnish the drink, for a subtly mint flavored iced tea.
Cruise Phase Recipes 1. Cream of Mushroom Sauce Ingredients: 2 Cups of sliced mushrooms 2 tbsp low fat cream cheese ml low fat cream 1 tbsp olive oil Salt to taste Pepper to taste Directions: 1. Heat a saucepan to medium heat and add the olive oil. Add the cream cheese and stir for another 2 minutes or so. Next, add the cream and season with salt and pepper. Cooking Tip: This sauce is great on its own, or as a dipping sauce for grilled chicken or beef.
Turn your oven on to degrees F 2. Whisk the eggs and milk together until they are smooth and airy. Add in the ham, green pepper, parsley, onion and cheese. Grease a baking dish with a bit of olive oil and pour the egg mixture into it 5.
Bake for 25 minutes for a wonderful meal for the entire family. Crisp the bacon in a pan over high heat. Cool it and chop it up into small pieces. In a bowl, whisk together the eggs, water, onion powder, salt and pepper, until light and fluffy. In the same pan used to cook the bacon, pour in the tsp of olive oil. Heat the oil on medium flame until it forms small bubbles. Pour in the egg mixture and stir, until the eggs are done. Just before you take the eggs off the stove, add the bacon and stir until the bacon and eggs are nicely integrated.
Cooking Tips: You can cook the bacon in the microwave as well. Also, you can add a bit of chopped parsley or any other seasoning to the eggs to make this recipe your own. Heat a frying pan with two tablespoons of olive oil over a medium flame. Remove the onions from the stove and plate them. Heat one tablespoon of olive oil in the same pan, over high heat. Season the chicken livers with the remaining salt and pepper. This will brown the outside, however the liver will still be pink on the outside.
This is what you want. Turn the stove off and plate the liver over the caramelized onions. Next, heat the frying pan again with the Madeira wine and bring it to a boil, stirring continuously for about a minute and turn off the flame.
Add this sauce on top of the livers and caramelized onions. Serve with chopped parsley and hard-boiled egg. Lemon Pepper Fish Greek Style This very simple and easy to cook fish recipe is one that you will definitely add to your recipe collection. In a large bowl, mix together the olive oil, crushed garlic, lemon juice, lemon zest, black pepper, salt and oregano. This forms the marinade. Add the fish and toss gently until the marinade completely coats it.
Cover the bowl and refrigerate for 15 to 20 minutes, to allow the marinade to soak into the fish. Broil or grill the fish by placing it over a layer of aluminum foil.
Broil or grill for 5 to 10 minutes on each side and this tasty recipe is done. Cooking tip: Only turn the fish once to prevent the fish from breaking apart.
Pat the moisture on the meat using paper towels. Next, toss the meat with 3 tbsp coriander powder, 1 tsp salt, pepper and paprika. Set aside for a few minutes. In a large pot, heat a bit of oil on medium, cooking the meat on both sides till brown.
This will take about minutes. Scrape the bottom of the pan so it is clean and the flavors get incorporated into the stew. Bring the stew to a boil. Once boiled, reduce the flame, cover and let simmer for about an hour. After about an hour of cooking, add in the vegetables, carrots, mushrooms and turnip.
Using a bit of stew from the pot, dissolve 1 tbsp coriander powder and another quarter teaspoon of salt. Add this into the stew and simmer for another 20 minutes, until the stew thickens.
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