In the Dukan Nutritional Ladder, there is no alternation between pure proteins and vegetable proteins. The plan is carried out for weeks, each day having its own rules; for this reason, the weekly cycles will follow another until reaching the much-desired Just Weight.
With this innovative eating plan, the more we go down that nutritional ladder, the more dietary values the products we find contain; the more we go up, the more pleasure they include. We must integrate this evolution into a mental scheme until it is a permanent and natural reference for food that protects us against losing weight.
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Mild Dukan Diet
Thus, the Dukan Suave Diet proposes consuming food daily, going from the vital to the purely pleasant, as if it were a ladder; the essential foods must be identified to maintain weight without losing sight of health. The first two steps comprise 100 foods, natural and authorized at will.
How much weight is lost on the Dukan Soft Diet
Pierre Dukan says that the average weight loss was 700 grams per week in women and approximately one kilo in men, but that the decrease in body weight occurs from Monday to Friday while the weekend gains a little weight.
Because of this, it is essential to reference the weight indicated by the scale on Wednesday morning or, failing that, on Tuesday night. These results are based on a study carried out for 15 weeks on a sample of eighty people.
Dukan Diet Gentle day by day
Monday, Pure Protein at will
Like the Attack Phase, we start the week with a day of Pure Protein; we will eat fish, low-fat meat, or chicken.
A maximum of 800 grams of dairy products can be taken daily, and protein powders and seasonings are allowed. Drinking a litre and a half of water daily and 20 minutes of brisk walking is mandatory.
Tuesday, Proteins plus Vegetables
On the second day, we emulate the Cruise Phase by adding the vegetables in the desired amount. The same vegetables are allowed, but the consumption of carrots, artichokes, and beets is limited.
Starches and legumes are not allowed. Better if salt intake is reduced to a minimum and the amount of water and physical exercise is still mandatory.
Wednesday, add fruit.
It is partly similar to the third phase of the Classic Dukan Diet because in addition to proteins and vegetables, up to 150 grams of whole fruit are added, being able to choose between oranges, tangerines, grapefruit, kiwis, pears, strawberries, raspberries and apples.
Bananas, grapes, and dried fruits such as dates, apricots or dried plums are not allowed, nor are dried fruits such as walnuts, hazelnuts, peanuts, etc. The obligatory amount of water during the day remains one and a half litres, and the physical exercise remains the same.
Thursday, whole wheat bread is added.
In addition to all the foods from the previous days: pure proteins, vegetables and fruits, you can eat up to 45 grams of wholemeal bread rich in fibre and without added sugar on Thursday. The physical exercise consists of 40 minutes of brisk walking. Yes, you read correctly; it’s 40 minutes of exercise.
Friday with fatty cheeses
You can consume up to 40 gr of some cheese with 50% fat; it can be Mozzarella, Feta, Camembert, Gruyere, Parmesan, Goat, or Brie cheese. This is in addition to the 800 grams of 0% fat dairy allowed in Pure Proteins. The exercise also increases; today, it will be 45 minutes of walking.
Starchy Saturday
Rice, pasta or whole grains can also be legumes eaten in a single meal with a maximum of 200 gr. Remember that the weight is done after being cooked and never weighed dry. Potatoes are not allowed, and physical exercise will last one hour.
Sunday, the gala lunch
The last day of the week is the day of the whims since it is allowed to make a Gala meal consisting of a starter, a main course, a dessert, and a drink. The quantities in each dish must be reasonable and not eaten as if the world were to end; it is not allowed to repeat any word; the drink can be a glass of beer or wine.
This gala meal will be made in one and only one of the meals, which can be any of them: breakfast, lunch, snack or dinner. As the day before, the exercise consists of an hour of walking at a brisk pace.
Also, know other secrets to accelerate weight loss and additional information about the Dukan Diet to stay in shape.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.