DUKAN DIET

- 1 TBS of wheat bran

- 1 TBS of oat bran

- 1 egg (or only 1 egg white, especially if you have cholesterol)

- 1 TBS of fat free yoghurt or cottage cheese

Mix all the ingredients.

You can add salt and spicies or artificial sweetener or cinnamon...

Cook in an anti-adhesive pan a couple of minute on each side.

The first phase is the starting phase. It surprises your body and allows a quick weight loss.

It can last 3 to 10 days, depending on your will and experiences with dieting.

During this phase you are allowed to eat only natural proteins also called Pure Proteins , PP): nothing else (no sugar, no fat), but you can eat at will.

Here is what you can have:

Meat: veal, beef...(except fat parts of the animal, except pork and lamb)

Poultry (without skin): chicken, turkey ( except duck and goose)... hams made of poultry...

Eggs:(if you have high cholesterol, you should be careful not to eat to many yolks)

Fish and seafood: no restrictions. You can even eat smoked salmon.

Fat free dairy products: milk, yoghurt...(fruit yoghurts are not allowed during the Attack phase. you can eat up to 2/day in phase 2)

Chewing gums: sugar free ones and only if there is no sorbitol. In limited quantities!

You have to drink a lot! No less than 1.5 liters  per day!!

REMEMBER: All the food listed above is AT WILL!!!

BUT Those who are not on the list are FORBIDDEN!!!

• The galette:

Because of its main ingredient, oat bran, the galette will help you lose weight. Its virtues are recognized by many doctors.

If you are often constipated, usually eat a heavy breakfats or don't lose weight easily, you should start eating the galette from the first day of the diet.

You can only have one galette per day.

It can be salty or sweet depending on what you want and like.

You can try to cook it many ways: oven, pan, microwave...you will find your own way!

• Take a bottle of water everywhere with you!

• You should eat less salt than usual because of water retention.

• You should take some vitamins during this phase because you don't eat vegetables and hence your body gets less vitamins.

• You can have diet (light) drinks at will as long as there is no sugar and if it is less than 1 calorie per 100 ml. (ex: diet coke, diet pepsi, pepsi Max...)

• Make sur your frigde is full of "Dudu" food, so if you're hungry, you know where you can find something good to eat! Do not hesitate to eat as soon as your hungry!

• It is recommended that, even if you feel good, you run a blood test after some time, to see if everything is fine.

• PP breakfast:

- 2 eggs

- 1 or 2 fat free yoghurts

- the galette

• PP lunch:

- 2 slices of smoked salmon

- 4 slices of chicken or turkey ham

- fat free cottage cheese with artificial sweetener

• PP dinner:

- 2 eggs

- grilled chicken

- 2 yoghurts