The Dukan Diet

The Dukan diet is a low fat low carb, high protein diet. Protein (meat, fish, etc) takes a long time to digest so you shouldn’t feel too hungry.

Choose a good time to start, You may feel tired by day 3 so let that coincide with a day off work.

 Take a look at The Dukan Web Site.There is lots of advice on it and I like the 'calculate your true weight' link.

On this diet you can eat as much of the allowed foods as you like and carbs in moderation mainly from veg. Eat 2-3 tablespoons of oatbran daily either as porridge or in you yogurt/cream frais,or in your galette. There are 4 stages to the diet. You cannot eat: fat, fruit or sugar.

 Allowed foods

 Meat Beef steak, Fillet of beef, Sirloin steak, Roast beef, Rump steak, Tongue, Bresaola, air-dried/wind-dried beef, Veal,Kidney, Calf's liver, Pre-cooked ham slices (without any fat or rind), Pre-cooked chicken and turkey slices (without any fat or rind),  Game (venison, pheasant, partridge, hare, grouse) Rabbit/hare

Fish Bass Cod (fresh), Crab/ocean sticks (surimi), Dab/lemon sole, Dover sole, Grey mullet, Haddock, Hake, Halibut, Herring, Mackerel, Monkfish, Plaice ,Pollock/Coley, Rainbow trout/salmon, trout, Red mullet, Salmon, Smoked salmon, Sardines, Sea bream, Skate, Swordfish, Tuna, Turbot, Whiting, Fish roe (cod, salmon, herring, nitillet).
Seafood Calamari/squid, Clams, Cockles, Crab ,Crawfish/crayfish, Prawns, Lobster Mussels, Oysters, Scallops, Shrimps, Whelks.
Poultry Chicken, Chicken liver, Guinea fowl, Ostrich, Pigeon, Quail, Turkey.
Veg Artichoke, Asparagus Turnip, Soya beans, Aubergine, Beetroot, Broccoli, Cabbage, Carrot, Celery, Chicory, Courgette, Fennel, French beans, Mange Tout, Leek, Mushrooms, Onion, Palm hearts, Pumpkin, Marrow, Squash.

Salad All the Salad leaves like lettuce, rocket, etc. Cucumber, Radish, Spinach, Swede, Swiss Chard, Tomatoes.

Dairy All zero fat dairy foods, yogurt, fromage frais, quark,tofu etc. and hen eggs.

Drinks tea, coffee, skimmed milk, zero sugar fizzy drinks (not fruit ones)

Suggested Shopping List (Cruise phase)

All of you shopping should be fat free or very low fat <1% if poss. and sugar free: a lot of low fat foods have hidden sugar. Read the labels of everything you buy.

Matthessons turkey rashers (I prefer the smoked)

8 chicken breasts without skin

prawns

low fat ham

no drain tuna (oil or brine is fine so long as it is the no drain)

lean steak

soya mince

salmon fillets

any other low fat meat or fish

I cal oil spray

Oxo cubes

Sugar free jelly

14 zero fat plain fromage frais or yogurts (not the fruit ones)

flavourings for above, lemon juice, vanilla etc.

Splenda granulated sweetner, (Splenda has the least impact on blood sugar)

Eggs

Oat bran Vegetables for soup

Salad stuff include iceberg lettuce

1-2 pints Skimmed milk

sugar free gum. (No more than 6 sticks a day)

1 calorie salad dressing ( lots of low fat ones have added sugar) or balsamic vinegar

diet drinks coke, lemonade etc. ( I drink these to ward off hunger but no more than 3 a day)

Suggested Menu (Cruise Phase)

Everything must be grilled griddled roasted or boiled without adding fat you can use 1 cal oil spray then wipe with kitchen roll to lubricate the pan. Drink plenty of water. Tea ,coffee, diet drinks. Sugar free gum.

Breakfast	Lunch	Dinner
turkey rashers with tomatoes	1-2 chicken breasts. Salad with 1 calorie spray dressing or balsamic vinegar. 500grm tub 0% fat yogurt. Flavour yogurt with lemon, vanilla flavouring and 3 teaspoons Splenda and a tablespoon oat bran.	Homemade vegetable soup. Tin tunafish (no drain) flavour with black pepper or a little fine chopped onion. Salad with 1 calorie spray dressing or balsamic vinegar. 500grm tub of 0% fromage frais. Flavour with lemon, vanilla, 3 tsp Splenda and a tablespoon oat bran.
Galette recipe below	Low fat ham slices. yogurt or fromage frais & tablespoon oat bran and flavour/sweetener	Grilled steak with  and oxo gravy. Sugar free jelly with sweetened fromage frais
Oat bran porridge recipe below	Chicken wrapped in ham. Salad. Sugar free jelly with sweetened fromage frais	Chilli Soya mince. Shredded iceberg lettuce. You can kid yourself the lettuce is rice. homemade egg custard
Galette	Hard boiled eggs. 500grm yogurt or fromage frais flavoured/sweetened	Grilled salmon 500grm tub of 0% fromage frais & tablespoon oat bran flavoured/sweetened.
Grilled turkey rashers with tomatoes	Chicken breast. salad 500grm Yogurt or fromage frais & tablespoon oat bran flavoured/sweetened.	Chicken breast curry Shredded iceberg lettuce. 500grm tub of 0% fromage frais & tablespoon oat bran flavoured/sweetened.
Scrambled eggs	Tin tuna or sardine (in Brine). 500grm Yogurt or fromage frais flavoured/sweetened	Chicken breast Galette with oat bran flavoured/sweetened
Oat bran porridge	Ham & egg salad 500grm Yogurt or fromage frais & tablespoon oat bran flavoured/sweetened	Grilled salmon with lemon and salad. Yogurt and fromage frais mixed 500grm. Flavour of choice.

 Recipes

 Galette

Ingredients

• 3 tablespoons of oat bran (or 2 of oat bran and 1 of wheat bran)
• 1 egg
• 2 tablespoons of low fat yogurt or skimmed milk
• If liked you can flavour with cinnamon and sweetener before cooking.
• 1 spray of some spray oil – or a couple of drops of oil in the pan then mopped with kitchen towel

Method

Crack and egg into a bowl of oat bran and mix well. Add the yogurt/milk and continue to mix. You want the mix to be a bit thicker than pancake batter. If it is too thick then add a drop more skimmed milk.

Heat up a non-stick pan and spray on some oil.

Pour the mixture into the pan. When things start firming up, gently lift the oat bran and flip it. I find it easier to grill this side rather than turn.

Serve with lemon juice and sweetener or fill with ham etc. Can be served cold with filling like a wrap.

Oat Bran Porridge

Ingredients:

• 2 – 3 tablespoons of oatbran
• milk
• sweetener

Method:

1. Put 2-3 tablespoons of oatbran into a microwave safe bowl
2. add milk so the oatbran is covered, give it a stir with a spoon
3. put bowl in the microwave and cook for 1 minute
4. take the bowl out, the oatbran should have absorbed all of the milk
5. add more milk, (not too much or it will be runny), stir
6. put the bowl back in the microwave for another 1 minute
7. check you are happy with the thickness of the porridge, if too runny cook for another 30 seconds
8. stand for a minute
9. sprinkle with sweetener