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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Slimming Secrets

6 Reasons to do HIIT (High Intensity Interval Training) 

Are you following the Dukan diet and having trouble losing weight? 

The secret is simple :

HIIT or High Intesity Interval Training is the specific term for physical activity that consists of a particular type of training:  alternating bursts of high energy training for a short periods of rest more or less active.
Norwegian scientists have proven the advantages of this type of weight loss technique. For example: push ups (either modified by doing them on the knees depending on your physical activity level), jumping jacks, sit ups, squats, etc. are all considered good HIIT exercises.

Discover the 6 reasons to do HIIT :

1 – Short, efficient sessions to optimise weight loss

HIIT is ideal for those who don't have a lot of time for physical activity.
You can easily allocate a small amount of time in your day to do HIIT : 15 minutes, 3 times a day will allow you to optimise both weight loss and your physical condition – and thus allow you to maintain a low body fat index.  

2 - Increased energy expenditure, loss of fat in the optimized time

Energy expenditure is increased when doing HIIT. Furthermore, 24 hours after a session, you will continue to burn calories, which helps optimize fat loss, a major advantage for weight loss.

3 – Increased heart rate capacity 

HIIT has the advantage of raising your heart rate to the point that you might not reach before. A study published July 6, 2006 in the Journal of Physiology found that after 8 weeks of HIIT, physical performance was improved: A key point in the fight against cardiovascular disease.

4 – An easy-to-follow exercise because it requires no equipment 

No need to have special equipment to do HIIT. Thus, running, squats, jumps and other exercises without equipment can track HIIT sessions at any time and in any place, without special equipment, including when you are movement

5 – An anti-aging action for better resistance

HIIT is a 100% winning concept! The secretion of growth hormone (GH) is strongly stimulated by HIIT both during andafter exercise. This hormone helps maintain lean body mass (muscle), improve fatigue resistance and also has an anti-aging action..

6- A motivating challenge!

Since HIIT is an intense activity over a short period of time, it's important to be 100% implicated when doing the exercises. Each session is a new challenge that increase general motiviation!  

No more excuses that you don't have enough time for physical activity: start HIIT now and don't forget the winning combo of less time and more efficiency! 
To take advantage of personalised advice for physical activity adjusted to your level, check out our online coaching. 

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How to cook the Dukan way

Find all the tips for making recipes to for successful weight loss on the Dukan Diet and enjoy losing weight. Make Dukan recipes in an instant and find your new culinary talent! Both dieting and exploring a world of flavours is possible with the Dukan Diet.

Dukan Diet cooking techniques to make your meals delicious

At lunchtime, many people want “good, fast, and a variety." Cooking a meal that meets these criteria is not easy, especially when you're dieting. Here are some Dukan Diet cooking ideas that will make it easier:

1. Use as many of the “100 allowed foods” – lean proteins, adding non-starchy vegetables on PV days.

Consider the seasonality of the 100 allowed foods to receive their maximum nutritional benefits. Choose plain frozen vegetables and you can you save preparation and cooking time. Important: do not forget your daily dose of oat bran which is the basis for the preparation for the Dukan galette (pancake). Do not forget that wheat bran will help you prepare Dukan meals and baked goods. You can prepare some delicious muffins: Remember to beat the egg whites until stiff to create a volume and a fluffy texture.

2. Choose tolerated food items wisely because of their carbohydrate and fat content.

Starting from the Cruise phase, you can have up to 2 tolerated items a day. You can use them to make recipes more tasty. For example, as a substitute for flour you can use cornstarch to make a creamy sauce.

3. Cook without fat:

Marinate your meat, fish and poultry to tenderise them before grilling: use lemon, soy sauce, salt, freshly grated ginger, etc… Use non-stick pans, silicone molds for baking the muffins and cakes, parchment paper for tarts, pies and cookies and bake in foil dishes. Use a steamer and microwave your meals.

4. Counteract the lack of fats with a variety of seasonings.

Think outside the box; let your taste buds discover new flavours: Add spices, herbs, condiments (onions, garlic, shallots, Dijon mustard, etc…) to give a new dimension to your meals, especially during Pure Protein days. Try new combinations: white fish and vanilla, chicken and cinnamon, shrimp and ginger, etc.

5. Revisit classic recipes and make them Dukan-friendly by replacing the ingredients with equivalent approved Dukan foods.

Replace white flour with oat bran, cornstarch, fat-free powdered milk, Agar-agar, or konjac powder. Replace pasta with shirataki noodles and use seasonal vegetables instead of potatoes, low fat cheese instead of regular cheese, skim milk instead of cream, or use silken tofu or fat-free cheese. Here is an example: make tuna salad by replacing butter and cream with fat-free plain Greek yogurt and add any spices or herbs (dill, peppercorns, shallots.) Be sure to check the Dukan Menu of the Month.

If you like cooking, be creative! Or let yourself be guided with the hundreds of recipes you’ll find in the Dukan coaching programme, which help you to be become more independent while dieting. Feel free to share your recipes.

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Dukan World Recipes - Savours of Russia, Dessert

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!

DESSERT - ZEFIR

Ingredients:

3 egg whites

6 tablespoons of powdered sweetener

flavouring of choice

Preparation:
Preheat oven to 180°C.

Whip the egg whites until they are stiff.
Sprinkle the powdered sweetener onto the egg whites. 
Spoon the mixture onto a greased baking pan in the form of either small ovals or squares. 

Bake for 15 minutes then remove from oven and let cool.

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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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Dukan Diet Six Easy Exercises

Try integrating these easy and fun exercises into your daily routine. These are great ways get in your daily required exercise when following the Dukan Diet.

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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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