NEWWWWW!!!!! Dukan Diet 2: Nutritional Staircase

A balanced, gentle and gradual method. 

Since the phenomenal success of his method in the early 2000s, Pierre Dukan has travelled the world studying and gather further information; As has been the case throughout his career, these encounters have led him to enhance his method. 

A balanced week with constant weight loss 

The nutritional staircase is a set of 7 steps which reflect the importance in terms of weight loss categories of foods as they are introduced on each successive day. 

The first two steps consist of eating unlimited quantities of the 100 allowed foods. 

The weight loss is gradual and constant,* as you develop good eating habits that you will continue in the long-term, providing the basis for consolidation, followed by successful stabilisation.  

                      

* loss observed in a sample of 80 people over two months: between 700 and 800g per week

At each step a new category of foods is available to ensure extra motivation! 

7 steps to climb, one step a day: each day incorporates a new family of foods, so that you are rewarded on an ongoing basis and remain motivated over the long term, thereby encouraging those who make the choice to lose weight less quickly but without any frustration, satisfyng any cravings with a celebration meal on Sunday.

Monday: start with a clean slate; a day of natural protein with no restrictions on quantities 

Tuesday: Introduction of as many vegetables as you like! 

Wednesday: Fruits can now be added to your menus 

Thursday: Finally some bread, whole wheat of course! 

Friday: Time for some cheese! 

Saturday: Starchy foods can now be included (pasta, etc.) 

Sunday: Relax and enjoy the weekend with a celebration meal! 

The Nutritional Staircase is the basis of the consolidation phase 

It introduces the necessary foods consumed together in the prescribed doses during the third phase of the Dukan method. As the days pass, your body gradually adapts and the attitude of never regaining weight becomes "hard-wired" as a mental reflex.

The Nutritional Staircase enables you to lose weight at your own speed by learning to control your weight within a more flexible, relaxed framework.

The Nutritional Staircase is made for you:

if you have regained a little weight since your last diet,

if you just want to lose a few pounds,

or if want to take your time and lose a lot of weight gradually, without any frustration

No unsatisfied cravings or restrictions in your social or family life!

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Dukan World Recipes - An Appetizer, Savours of Russia

Take a culinary voyage around the globe with Dukan! 
This week, enjoy the savours of Russia with this delicious 3-course menu fit for the Dukan Diet.

Be on the lookout for the next destination on our culinary tour!


Appetizer - Borscht

2 chicken breasts

1 courgette

1 carrot

1 onion

a few leaves of white cabbage

1 red pepper

1 raw beet

2 tomatoes

1 litre cold water

1 garlic clove 

1 tbsp of crème fraiche (or quark) 3% fat

salt

pepper

Preparation
Place the chicken breast in a pan of salted cold water and bring to a boil, then poach for 20 minutes. Remove the chicken from the boiling water and cut it into small dices then put tthe dices back into the boiling pot. Chop the beet into cubes and add them to the chicken and simmering water mixture. Finely slice the cabbage and dice the courgette, then add them to the water as well. In a pan, sauté the pepper, onion and diced tomatoes. Mix them all with the soup and bring to a boil for 10 minutes. Reduce the heat and add the pressed garlic clove to the soup. Let sit for 5 minutes and serve with a dollop of creme fraiche or quark.

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Chia Seeds

Nature’s Superfood

Chia seeds, which were one of the oldest energy sources for the ancient people of Mexico, also served for medicinal purposes and as offerings to the gods. After being ignored for centuries, these seeds have drawn the attention of nutrtitionists worldwide due to their high content of omega-3 fats. But their nutritional benefits include more than just that:their high level of "good fats" can rebalance the lack of omega-6 and omega-3 in our modern diets. This excellent ratio between these two types of omega fats promotes cardiovascular health and prevetns blood lipid disorders. Chia seeds also include an impressive amount of protein, rivaling the content of seafood or cheese.

Chia seeds are full of calcium and phosphorus to the extent that 1 tablespoon provides more than 10% of the recommended daily intake of calcium and more than 15% of phosphorus! Perfect to maintain bone density. Chia seeds are rich in polyphenols and manganese and are also comparable with the antioxidants in pomegranate. * Studies have shown that compared to traditional oils, the consumption of seed oil or Chia oil, can reduce triglycerides and can help in a significant increase in "good" blood cholesterol (HDL). These seeds have real health benefits and are free of toxic compounds or phyto-hormones. 

A study published in 2007 ** revealed that daily consumption of 2 tablespoons of chia seed caused both improved blood sugar levels in diabetics and a decrease in blood pressure associated with a decrease of 37% of inflammation markers. The time is now to put these little seeds in your recipes in order to add a nutty flavour, a crunchy texture and to reap the nutritional benefits that these seeds contain. * Ayerza R Jr, Coates W., "Effect of dietary alpha-linolenic fatty acid derived from chia when fed as ground seed, whole seed and oil on lipid content and fatty acid composition of rat plasma.", Ann Nutr Metab., vol. 51, no 1, 2007,p. 27-34 ** VLADIMIR VUKSAN, DANAWHITHAM, JOHN L. SIEVENPIPER, ALEXANDRA L. JENKINS, ALEXANDER L. ROGOVIK, RICHARD P. BAZINET, EDWARD VIDGEN, AMIR HANNA, « Supplementation of Conventional Therapy With the Novel Grain Salba (Salvia hispanica L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes », C l i n i c a l C a r e, vol. 30, no 11, 2007 

How can you enjoy these seeds on the Dukan Diet? You can easily add them to all of your dishes: yoghurts, smoothies, desserts, pâtisseries, salads and cereals: the ideas are limitless.

Nutritional Composition for 100 g

Energy Valule : 490 kcal/2051 kJ 

Proteins : 15.62 g 
Fats: 30.75 g 
Saturated Fatty Acids: 3.18 g 
Monounsaturated Fatty Acids: 2.12 g 
Polyunsaturated Fatty Acids: 23.34 g 
Oleic Acid: 2.01 g 
Linoleic Acid: 5.79 g 
Arachidonic Acid: 0 g 
Α-linolenic Acid: 17,55 g 
DHA: 0 g 
EPA: 0 g 
DPA: 0 g 
Cholesterol: 0 mg 
Carbohydrates: 6,15 g 
Dietary Fibre: 37.7 g 
Calcium: 631 mg 
Phosphorous: 948 mg 
Potassium: 160 mg 
Sodium: 19 mg 
Zinc: 3.49 mg 
Copper: 0.19 mg 
Manganese: 2.17 mg 

Source: Canadian Nutrient File, 2010 (Date Modified: 2012-04-26)

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Konjac

Konjac has been used for weight loss for thousands of years in Japan. 
Nutritionist Pierre Dukan popularised the root of the fibrous plant in 2011 when he added it to his 100 approved foods list.

Konjac is a weight loss ally
Dukan dieters can eat unlimited amounts of konjac throughout all the phases of the diet. It is most commonly found in a noodle form (shirataki). Konjac is an excellent filler, contains next to no calories, is an important component of a no-frustration weight loss programme. 

Konjac is a 100% natural, gluten-free food that is non-allergenic. It is virtually free of calories and absorbs up to 100 times its weight in water (70 times more than oat bran). Konjac is a weight loss ally: prepared as a noodle dish, you can enjoy a full meal with few calories and feel satisfied quickly.

Health benefits Konjac is a natural appetite suppressant that also has medicinal properties

• Suitable for diabetics It regulates diabetes by controlling blood sugar levels and plays a role in supporting insulin resistance.
• Lowers overall cholesterol It promotes HDL (good) cholesterol and lowers triglyceride levels.
• Effective against digestive troubles and constipation 70% of konjac is made up of non-irritating fibres, which helps transit and cleanses the digestive system. This calorie-free root food is ideal for women and men who are watching their weight.

Konjac can be cooked a hundred different ways

Konjac can be easily added to Dukan diet cooking for extra variety.

It is sold in the form of shirataki, spaghetti-shaped noodles, fettuccini noodles, cubes, gelatine blocks (called konnyaku), etc.

It is an excellent anti-gloom ingredient.
Its bland taste is a blank sheet for your imagination and creativity: prepare it in a sauce, with herbs and spices – however you like!
If you're short on time, konjac is also sold as a ready-made nutritional supplement.

Konjac and the Dukan Diet

Konjac is the new slimming staple after oat bran.
It adds real value to the Dukan Diet. In pasta form, it offers a calorie-free food option with recognised nutritional properties.

In the attack phase, konjac can be eaten in unlimited quantities. It effectively provides a feeling of fullness, as do other foods on the Dukan filling foods list: oat bran, hard-boiled eggs, shrimp, fat-free fromage blanc, turkey, crabmeat, plain tuna, sardines, chunky vegetable soup and poultry liver.

Surprise your guests with this Dukan konjac recipe:

• Prep time: 10 minutes
• Cooking time: 10 minutes
• Serves: 2
• Phase: Cruise
• PV days 300 g konjac shirataki noodles

Ingredients:

• 400 g raw shrimp, peeled
• 1/2 tsp curry
• 30 g hard cheese (<7% fat content), shredded
• 2 drops olive aroma
• 1 drop walnut aroma
• 1 bunch of basil
• 1 bunch parsley
• 1 clove garlic
• 1/4 onion
• Salt and pepper

Preparation:

Drain konjac noodles, rinse in cold water for one minute.

Cook for 3 minutes in a pot of boiling water. Drain. Rinse basil and parsley, remove stems, keep leaves only. Peel garlic and onion. Chop into large chunks. With an electric mixer, blend the parsley, basil, garlic, onion, walnut and olive aroma into a thick “Dukan pesto” sauce.

Season with salt and pepper. Dice cheese and put into a microwave-safe container. Add the Dukan pesto sauce, cover and cook in 700 w microwave for 3 minutes. Adjust time if necessary.

Heat a non-stick frying pan. Add shrimp with curry cook on both sides until shrimp is pink. Stir the Dukan pesto sauce and shrimp into the konjac shirataki noodles. Serve hot on two plates.

Bon appétit!

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Oat Bran

Oat bran was once reserved for use as livestock feed. Thankfully, it was finally recognized as one of the most important foods for good nutrition. Discover the many health qualities of oat bran and learn why it is important in The Dukan Diet.

Ideal for breakfast as hot cereal or mixed with yogurt or cottage cheese. Oat bran can also be used to make savory pancakes, pizza crust, muffins, cookies and much more!
As the only source of carbohydrates during the Attack phase and Pure Protein days, oat bran brings an extra element of variety to the diet.

Oat bran contains soluble fiber, which reduces the low-density lipoprotein (LDL), otherwise known as the "bad" cholesterol. The soluble fiber reduces the absorption of cholesterol into the bloodstream. When compared to oatmeal, on average oat bran has 50% more fiber and soluble fiber, making it much more efficient.

*for a daily intake of 3 g of beta glucanes
**beta glucanes help to stabilise glucose after a meal rich in beta glucanes - See more at: 

Once consumed, oat bran enters the digestive tract where its soluble fiber absorbs water and forms a gel-like substance, creating a feeling of fullness.
Oat bran absorbs on average 25 times its volume in liquid. A tablespoon of oat bran, about half an ounce, forms a 13 ounce ball in the stomach.
The feeling of fullness and being less hungry leads to much less frustration while dieting.

Once ingested, the bolus (the gel-like substance created by the oat bran and water) passes through the gastric acid, bile, and finally the pancreatic juices. This turns the bolus into pulp and reduces it to a mix of elementary chains, fatty acids, amino acids and glucose.This process both slows down the sugar assimilation and removes calories from the body by reducing the absorption of dietary fat, while keeping your blood sugar levels low and stable.
Which Oat Bran is Right For The Dukan Diet?
You can find oat bran in the cereal aisle at all major US supermarkets and natural foods stores. Just make sure that the ingredients say 100% oat bran (and not steel cut or rolled oats) and that they do not contain other ingredients.
How much oat bran should be eaten in each Dukan Diet phase?
Attack phase - 1.5 tablespoon / day
Cruise phase - 2 tablespoons / day
Consolidation phase - 2,5 tablespoons / day
Stabilization phase - 3 tablespoons / day

What is the difference between oat bran and oatmeal?
Oat bran contains about 50% more fiber and soluble fiber than oatmeal, making it more effective at lowering cholesterol and helping digestion. It also has more protein, calcium, iron, thiamin, phosphorus, riboflavin, magnesium, and zinc.
The main structural difference is that oatmeal (typically rolled oats) is whole grain, while oat bran is just the bran of the oat.
Finally, because oat bran is creamier (due to the finer texture of the product), it satiates hunger more than oatmeal.

Does gluten-free oat bran exist and where can I find it?
Gluten-free oat bran does exist although it is not as common as the regular oat bran. It can be found in some major supermarket chains, but it is more commonly sold in specialized natural foods stores. You can also find it online from a number of reputable sellers.

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How To Start the Dukan Diet

Discover tips for starting the Dukan Diet. Planning and organisation will help you successfully lose weight.

Discover the essential steps in starting the Dukan Diet:

1. Calculate your True Weight on our website. This will help determine your goal weight, show your personalised programme, including the length and the amount of weight loss goals for the first 3 phases of the Dukan Diet.

2. Decide what reasons motivate you to lose weight. You must be the one taking that step. Write down the sources of motivation that will help you to achieve your goal and stick to your challenge.

3. Talk to your doctor first, who will advise you about your approach, starting with a complete check-up (blood work, blood pressure, stress test, etc…)

4. Talk to your friends and family and take the time to explain the importance of their support while you’re on the diet. They will be your weight loss allies. Join the coaching on our site in order to participate in the forum and interact with other community members.

5. Decide your start date, Monday for example! This is the key that will set you on the path to weight loss and change.

6. Remove all temptations from your kitchen and stock it with the Dukan Diet allowed foods only. Go through your pantry, cupboards and refrigerator and add the 100 allowed foods. Another tip: Do your grocery shopping on a full stomach, so you won’t be tempted to buy foods that are not allowed.

7. Decide how you want to follow the Dukan Diet: Alone, with The Dukan Diet book, with one (or more) close friends or family members, with the Dukan community and its Dukanians or with the official online Dukan coaching programme. Find out why Dukan coaching is the best choice. Choose serenity!

If you have followed these 7 steps, then you are ready to begin the Dukan diet. You have the green light to start the Attack phase.

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Maintenance of Weight Loss - AJCN 2001

The current perception is that participants in a weight loss program resumed their entire weight loss in 5 years.

OBJECTIVES:

The objective was to examine the long-term weight loss and weight maintenance people who have undergone weight loss as part of a structured program.

SCHEMA, ENVIRONMENT, PARTICIPANTS AND MEASURES:

The studies were conducted in the United States, with people following a weight loss program and provided data for 2 years. The primary outcomes were to provide statistics in relation to the initial weight, weight loss, and maintain the new weight in the form of statistics.

RESULTS:

Twenty-nine studies followed over 4-5 years met the criteria. The people who followed a low-calorie diet (VLED - protein diets) showed a weight loss higher than those who followed a low-calorie diet and balanced (DBC).

Percentage of individuals who follow a slimming diet was 55.4 VLEDs% and 79.7% DBC.

Results for VLEDs and DBC, respectively, were as follows:
the weight loss maintenance, 7.1 kg (95% CI: 6.1, 8.1 kg) and 2 0 (1.5, 2.5) kg
The percentage of weight loss maintenance, 29% (25%, 33%) and 17% (13%, 22%)
Reduced weight by 6.6% (5, 7%, 7.5%) and 2.1% (1.6%, 2.7%).
Maintaining weight loss did not differ significantly between women and men.

CONCLUSIONS:

Five years after the end of weight loss programs, the people have maintained a weight loss of more than 3 kg and less weight than 3% of initial body weight. Individuals who dieted VLEDs achieved a weight loss of 20 kg, and maintained significantly easier their weight loss compared to those who followed a diet with a DBC maintaining weight less than 10 kg.

Anderson, JW, Konz, EC, Frederich, RC, Wood, CL. (2001). Long-term weight-loss maintenance: a meta-analysis of US studies. The American Journal of Clinical Nutrition, 74(5) 579-584. http://www.ncbi.nlm.nih.gov/pubmed/11684524

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Rapid Weight Loss and Stabilization - ScienceDaily May 2010

U.S. study by Dr. Nackers and published in Springer's International Journal of Behavioral Medicine confirms that a rapid and significant loss of weight at the beginning of regime allowed a better long-term stabilization.

BACKGROUND AND OBJECTIVES:

There is controversy regarding the optimal rate of weight loss and long-term success in weight management after diet. This study examined whether gradual initial weight loss was associated with weight regains long term.

SCHEMA, ENVIRONMENT, PARTICIPANTS AND MEASURES:

The participants included a sample of middle-aged (mean = 59.3 years) and obese women (mean BMI = 36.8) who received a diet to lose weight in 6 months followed by a 1-year program of long-term care. Participants were encouraged to reduce caloric intake to achieve weight loss of 0.45 kg / week. Groups were classified as "FAST" (= 0.68 kg / week, n = 69), "moderate" (= 0.23 and <0.68 kg / week, n = 104), and "SLOW" ( <0.23 kg / week, n = 89) based on the rate of weight loss during the first month of treatment.

RESULTS:

The groups FAST, MODERATE, SLOW differed significantly in their weight loss for 6 months (- 13.5, -8.9 and -5.1 kg, respectively, ps <.001), and the FAST and SLOW groups differed significantly for 18 months (-10.9, -7.1 and -3.7 kg, respectively, ps <0.001). No significant difference was found for weight rebound within 6 and 18 months (2.6, 1.8 and 1.3 kg, respectively, ps <0.9). Groups FAST and MODERATE were 5.1 and 2.7 times more likely to get weight loss of 10% at 18 months the group SLOW.

CONCLUSIONS:

Collectively, the results show benefits in the short and long-term weight loss rapid initial. A rapid weight loss causes greater weight reduction and long-term maintenance, and are no more susceptible to weight regain that person was a gradual weight loss.

Nackers, LM, Ross, KM, Perri, MG. (2010). The association between rate of initial weight loss and long-term success in obesity treatment: does slow and steady win the race? Journal of Behavioral Medicine, 17 (3), 161-167. http://www.ncbi.nlm.nih.gov/pubmed/20443094

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Protein Diets and Kidney - CJASN July 2012

Comparative effects of low-carbohydrate diets high in protein and low in fat on the kidneys.

BACKGROUND AND OBJECTIVES:

Scientists are concerned about the deleterious effects on kidney diet to lose weight with low carb and intake of protein. This issue was addressed in a secondary analysis of a parallel, randomized, controlled long-term trial.

SCHEMA, ENVIRONMENT, PARTICIPANTS AND MEASURES:

Between 2003 and 2007, 307 obese adults without serious medical illness of three academic centers in the United States were randomly assigned to a diet low in carbohydrates and high in protein and low in fat in a diet to lose weight for 24 months. Main outcomes included renal filtration (GFR) indices (serum creatinine, cystatin C, creatinine clearance), the 24-hour urinary volume, albumin excretion of calcium and serum solutes at 3, 12 and 24 months.

RESULTS:

In comparison with the low-fat diet, low in carbohydrates and high in protein it was associated with minor reductions in serum creatinine (relative difference, -4.2%) and cystatin C (-8.4%) at 3 months and relative increases in creatinine clearance 3 (15.8 ml / min) and 12 (20.8 ml / min) months to three serum urea (14.4%), 12 (9.0%) and 24 (8.2%) months, and 24-hour urine volume to 12 (438 ml) and 24 (268 ml) months. Urinary excretion of calcium increased in 3 (36.1%) and 12 (35.7%) months without change in bone density or clinical presentations of new kidney stones.

CONCLUSIONS:

Obese people that are following a low carb and high protein diet for more than 2 years are in good health. This plan has not been associated with adverse effects on GFR, albuminuria or electrolyte balance compared to a low-fat diet on renal function.

Friedman, AN, Ogden, LG et al. (2012). Comparative effects of low-carbohydrate high-protein versus low-fat diets on the kidney. Clinical journal of the American Journal of Nephrology, 7(7) 1103-1111. http://www.ncbi.nlm.nih.gov/pubmed/22653255

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Dukan coaching: the freedom to lose weight

Learn how to eat correctly without gaining weight back. Proteins are the main actors of the fight against obesity, reinforced by the oat bran efficiency. The Dukan method is a hyper protein diet which will help you to get fit. The Dukan Diet, an easy diet to follow to lose weight fast and to eat without counting calories. The pleasure to eat with more than 800 recipes from starter to dessert.


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The Dukan Method is a slimming diet structured in 4 phases

Two phases to lose weight quickly and reach your true weight: the Attack phase short and meteoric with a quick weight loss (72 pure proteins, meat, fish, eggs etc) and the Cruise phase (more than 28 vegetables) to reach your True Weight. Two phases to stabilise your weight: the Consolidation phase and the Stabilisation phase. There is no yo-yo effect with the 4 phases of the Dukan Diet. More than 800 Dukan recipes for a great diet.

The Dukan Method : a fast, efficient and natural diet

Pierre Dukan has devoted his time as a nutritionist to develop the best method to lose weight without gaining it back. With the Dukan Diet and its 100 foods allowed as much as you want, you can lose weight without counting calories and without any hunger sensation. The Dukan Diet is a hyper protein one, healthy and natural. Now a days, to know how to lose weight is easy. The Dukan Method will help you to stabilise your True Weight for life. The True Weight calculation is free.

The Original Diet

The Dukan method has grown out of Doctor Pierre Dukan's 40 years of experience working with patients. He has devised a weight-loss method structured around 4 phases, two for losing weight, two for stabilising the weight you get down to, using a list of 100 permitted foods from which you can eat as much as you want.
This method, based on natural proteins, is nowadays acknowledged as one of the most effective tools available for tackling obesity worldwide.


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