Daily Archives: 5 April 2013

Lemon chicken thighs

An excelent dukan recipe that you can eat from the Attack Phase!

Serves 4

- 8 chicken thighs (or any other chicken parts, except the wings)
- 4 cloves of garlic
- 3 tbsp lemon juice
- Rosemary, thyme, bay leaf
- 1 tsp olive oil (only from Cruise Phase)
- salt and pepper


Sport in Dukan diet

One of the three basic rules for a successfully diet is the sport. You should do at least 20-30 minutes sport per day, or even simply walking. P. Dukan says “Walking is by far the best possible exercise and it`s the simplest too”.
If in the first two phases of the diet (attack and cruise), movement is limited to mild physical activities, from consolidation and stabilization phase you must increase exercise to strengthen muscles and stretch the excess skin.

If you do not have time to go to gym or aerobics here are a few tricks:

Walking up the stairs. Avoid using the elevator, and go down or up the stairs at home or office on foot. This activity requires contraction of the largest muscles of the body and consumed in a short time a large number of calories.

Stand up on your feet as often as possible. Dr. Dukan recommends us to stand when sitting or lying position is not absolutely necessary. A standing (securely attached on both feet, horizontal basin) is an activity that becomes habitual and consume enough energy, so it cannot be neglected.

Salmon medallions

The easiest way to make a great salmon meal. It will only take you less then 2 minutes to prepare and another 15-20 minutes to cook.

Serves 2

-3 salmon medallions or salmon fillets
- salt
-lemon pepper to taste
- garlic powder

How to prepare:

Dukan kefta kebab

Serves 2


-500 g of ground beef

- 1 medium onion, chopped very fine

- 2 teaspoons paprika

- 1 teaspoon cumin

- 1 teaspoon salt

- ¼ teaspoon pepper

- some hot ground pepper

Oat Bran1

Oat bran

P. Dukan recommend us to eat daily during the diet the oat bran. But what are this?

Oat bran is the outer husk of the oat grain. There are three main parts to cereal grains: the bran, germ, and endosperm. What means this?

The bran is designed to protect the grain until it can sprout, providing fiber and nutrition to the growing plant until it can support itself. The germ is a small, nutrient rich area which is often extracted along with the bran, the fiber-rich outer husk of the grain. The endosperm is the part of the grain used to make things like white flour, and it is the largest part of the grain.

This will gently improve your digestion. When the oat bran comes into contact with water, they swells up and occupies twenty to thirty times its volume in the stomach, creating a feeling of saturation.  Another property of the oat bran is the intestinal caloric loss. The presence of oat bran in the intestinal bolus leads to modest calorie loss but can be repeated over the very long term.

So, don`t forget to eat oat bran daily:

-          1 ½ tablespoon each Attack day;

-          2 tablespoon each Cruise and Consolidation day;

-          3 tablespoon in Stabilization Phase.

Remember not to exceed this recommendations  because a higher quantity of oat bran eaten daily may induce the stagnation into your diet!