Dukan diet cookbook free download

If you shop around on the duration of the Dukan Diet Phase 1 just click here. The Dukan Diet program can be executed in lots of different ways based on many factors such as for example: you basal weight, your goal, your actual age, you condition, your genetic predisposition towards obesity etc.

Beef: just that’s fit for roasting or grilling. Good: beefsteak, sirloin, rump cut, collop, other bits trimmed to low fat. Bad: T-bones, boned rib steak, boned loin-chop and other marbled bits. Veal: the very best choices are veal fillets and whatever that’s fit for roasting. You could have boned chops but be sure you trim the fat before cooking. You can cook meat for so long as you see fit. However, overcooked meat loses the majority of its flavor and taste.

Some people prefer to eat raw meat which is pretty healthy providing that your meat originates from a trusted source it always should! All the above-mentioned types of meat could be minced, chopped, grated etc. You can mix your meat in a variety of combinations with other allowed foods. A few words about steaks. Browse the labels or ask you butcher seller to understand just how much fat is in your beef. Liver is nourishing and contains a lot of protein quite, vitamins A, B12 and micro-elements such as for example: iron, selenium, copper, phosphorus however in the same time, it is extremely saturated in cholesterol.

Those who are to control their cholesterol rate should ease off the liver. Group 3: Fish Fish is, generally, very healthy. There are absolute no restrictions here. Every fish is allowed and recommended: greasy, lean, white-fin, blue-fin, fresh, frozen, raw, cooked, conserved in brine, not in dried and oilsmoked.

Fish: sardine, mackerel, salmon, tuna, sole, cod, perch, burbot, halibut to name a few just. Smoked fish: salmon, trout, eel etc. More Even, they contain very healthy omega-3 fats. The only concern is that smoked fish is salty often. Canned fish can be very helpful when you need a quick snack or meal.

The best option is fish canned in brine here. Surimi is a commercially-prepared product created from white-fleshed fish mostly. An ideal snack. But read labels and focus on nutrition facts. The initial surimi is a superb food but there are plenty of fakes pumped up with bean-protein, salt and sugar. Group 4: Seafood Crustaceans and mollusks including: prawns, shrimps, crabs, lobsters, oysters, clams, mussels, scallops etc.

Everything that originates from the ocean shall do. Chicken is the most typical kind of poultry. Younger smaller the chicken the leaner the meat is. The leanest parts are, to be able of meagerness: breast, thigh and wings then. Turkey: pan-fried without oil fillet and roasted turkey will be the best choices. Other related poultry that’s diet-safe: guinea fowl, pigeon, game and quail birds like pheasant, partridge or perhaps a wild duck which is a lot leaner when compared to a farm duck.

Group 6: Lean Cured Meat The cured meat that falls into this category is nothing beats slow food smoked pork ham. That kind of cured meat is normally made of turkey or chicken. The main downside of the lean cured meat is normally high contents of salt, preservatives and different artificial additives.

Nevertheless, packed lean cured meat could be a life-savior when you get hungry unexpectedly. Group 7: Eggs You could have eggs in virtually any form: as an omelet, hard-boiled, soft-boiled, fried without butter or oil or any other fatsstuffed, raw tip: scald the shell before eating raw eggsand scrambled. Some social folks have eggs intolerance, some have cholesterol related issues. In both cases you should avoid egg yolks or at least limit yolk consumption to three or four 4 weekly. The egg white however is cholesterol free and really should not cause any health-related problems.

Group 8: Low-fat Dairy For me, with regards to nutritional value, this is actually the second most effective food group on the list immediately after fish. Throughout the whole Phase 1 dairy food are an unrivaled way to obtain calcium which, if consumed in enough amount, will ensure the weight loss success, particularly if you are calcium deficient. Calcium deficiency and weight loss The latter case is nothing rare as all of the junk food we eat nowadays leaches this specific mineral out from the body on the standard basis.

Their first findings, published inrevealed that women who consumed diets poor in calcium had more fat, bigger waistlines, and higher bad cholesterol levels than those that consumed moderate or huge amounts of calcium.

Another study showed that the more folks reduced their consumption of milk products over the six-year period examined, the more excess weight and surplus fat they gained and the larger their waistlines grew.

InAngelo Tremblay and his team established a primary link between calcium and a lesser cardiovascular risk profile among dieters. Source: www. There are a wide variety of local milk products which have different local names that it’s hard to list all of them. Fermented Milk Products Generally, fermented dairy food like yogurt, pot cheese, cottage cheese etc. They have nutritional benefits beyond those of milk.

This is since the fermentation process converts the lactose milk sugar into lactic acid. Fermented dairy food can usually be consumed by people who have moderate lactose intolerance. Here you can read more about how diet coke and coffee leach the valuable minerals out of the body and how exactly to counterbalance the calcium deficits.

That one is obligatory and there are no exceptions to the rule. Through the Dukan Diet Phase 1 the body will need a lot more fluids than it normally uses find out about ketosis here.

For me, substances like coffee, strong black tea and coke are no match to the hydration potential of clear water. All types of water are acceptable. Mineral, still water will be the best option but sparkling water can do as well. You may like also.


  1. Ive done this diet for 3 months and lost 15kg. And guess what happened when I stopped it(i was eating healthy though). I gained 30 kg in 6 months. So it is true what they say for those diets. you will possibly gain back what you have lost. Im seeing a dietician for 1 month now and lost with the CORRECT way 7 kg(with gymnastic). Do your research if you cant afford a dietician and search your ideal calories, search for the foods with less calories and make a program of your own. Remember it is very important to eat small amount of food and lots of times throughout the day and have dinner at least 2 hours before you go to sleep

    • You gain the weight back because you have an emotional mental or social void you are trying to fill with food. A protocol doesn’t help you if you stop using it. Then you are at the mercy of your natural tendency.

    • This diet can e a guid eline but every body needs to eats everything in moderation

    • @Persona non grata its true actually, my case was extreme I know.. I was diagnosed with depression that period of time but other than that this diet is tricky indeed and if you choose to follow this you should be careful when you lose the weight in order to maintain it.. Maybe you wont gain as much as I did but you can easily take back as much as you lost

    • Κατερίνα Δαλάκα this sounds like a psychological issue rather than a diet issue. To gain 30 kg in 6 months you had to mindlessly stuff your self with food to avoid facing emotions

    • @Nolene Vilonel good for you! 😘 Well I guess my story didnt have a happy ending because I followed strictly the ducan rules.. If you combine it thought with other food, Im sure that this will have a better and long lasting result! But hey, everybodys body reacts differently and each of us can find the way that fit us the most🤗

  2. Nolene, thank you for posting the attack phase food list, tips and Oatbran reminder with this video, -it is most helpful. I was able to just screenshot your post and use it to remind myself of what I should be doing. Great help😍

    I was once on this diet for 2 weeks and lost some weight but felt a bit depressed and so I went off of it but ofcourse I gained more weight 🙄. Then I tried the Keto diet but I actually felt like I was having a heart attack. I think its because I dont stick with the diets completely – I tend to cheat a lot with carbs while Im on them and Im very carb sensitive, addicted too Im sure. Since I have such difficulty staying away from carbs I think avoiding the Keto diet is best at this time because combining carbs and fat only makes me gain more weight. So I think I will try to return to Dukan because its more of a lean diet and might be a bit safer when I cheat….. 😣 I desperately need to lose weight. So Im grateful for this video

    • Did i hear u say in the video that youre following Keto now? If so then why back to Dukan?

    • Im also glad youre fairly recent because most YouTube videos on this diet seems old

    • @Nolene Vilonel thank you Nolene. Im going to do it this time around. Did u take any supplements?

    • thank you for feedback ! the first two weeks or so is always the hardest, but what kept me motivated was the fact that every day I would see that number go down and for three months straight it went down like clock work ! stick to it future you wont believe how easy it actually was !

  3. I like eggs in the mornings,It help me mentally for some reason. I eat every 3 hours. I have lactose intolerance so my yogurt is not 0 fat but 1.5 % fat. I do not eat meat, but fish and eggs. So I look forward to Face 1 is over and I can add veggies to my fish and eggs. I havent bought the fiber thing yet. Then I drink 8 glas of water and make sure I walk for 20 min a day high pace. Good luck to you to.

  4. Be careful with the cheese y’all!!! The cheese and the oats can be a trap when you get bored of the protein!!!

  5. hi,Nolene! is oat bran allowed every day during the diet? cause for the 10 high protein food list i see in the whole protein day i dont see the oat bran .

    • @Jillie yup, found a recipe of making fat free/oil free/sugar free cake with oat bran , and it tastes surprisingly better than i expected . now its what i get when i crave for carbohydrate.

    • there are different ways to use it-dont waste it mixing it into yogurt. U can make a cookie, muffin, pancake or porridge.

    • yes-everyday bc a lot of protein is constipating (lol) and the oat bran keeps you moving 🙂

  6. I did Dukan diet 2015 and I love it I feel better I still doing the 3 step and ones a week I do plain protein day

  7. I love coffee! Yes you are getting water but caffeine is dehydrating! Good luck on your weight loss journey-Dukan works!

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