So the ever flawless Princess Kate reportedly stuck to the Dukan Diet while prepping for her wedding in 2011 (we had dietician Mary Hartley break it down then!). And now Dr. Pierre Dukan has revamped the plan with a new book, the Dukan Diet Made Easy, out today. We pulled together a cheat sheet on the plan -- nutritional reservations and all!
This high-protein, low-calorie diet has a focus on quick weight-loss and is divided into four phases. The first two phases are geared toward accelerated weight-loss and the second two phases are geared toward maintenance once the goal weight is achieved. Here's a quick rundown of each phase.
The Attack Phase: The purpose of this phase is extremely fast weight loss-- four to 10 pounds in seven days or less. As for what's for dinner: solely protein. Unlimited amounts of lean protein supplemented by 1 1/2 tablespoons of oat bran are allowed in this phase. Food choices include: lean meat, fish, shellfish, skinless poultry (but no goose and duck), eggs, tofu, seitan and nonfat dairy products. As a registered dietitian, my major concerns with this phase are the quick and dramatic weight loss and the limited foods allowed. Generally, it is not recommended to lose more than one to two pounds per week to avoid health risks -- and to be able to keep it off! With only protein allowed, nutrients such as vitamins, minerals, and fiber found in fruits and vegetables are missed, and carbohydrates, which are the body's first energy source are avoided, which can lead to fatigue, irritability, and other issues. High-protein diets cause the body to flush out fluids, so much of this initial weight-loss may merely be water weight.
The Cruise Phase: During this phase, protein-only days are every other day and the days in between consist of consuming both protein and non-starchy vegetables. This phase continues until the goal weight is reached. During this phase, the initial expectation is to lose three to four pounds a week. Then weight-loss will eventually slow to one to two pounds a week. While this phase does recommend a slower, slightly more reasonable weight-loss pace and has the addition of non-starchy veggies, the exclusion of whole grains and fruits still makes it lacking nutritionally.
The Consolidation Phase: Once the goal weight is achieved, the goal becomes weight maintenance. The length of this phase is based on how much weight was lost--five days for every pound. Allowed foods include unlimited amounts of protein and non-starchy vegetables and limited amounts of fresh fruit, whole-wheat bread and cheese are reintroduced in this phase. Plus, a serving of starchy foods, such as pasta, beans or potatoes, can be consumed twice a week. However, the protein-only diet from the Attack Phase must also be followed one day each week during this phase. This phase is much more balanced in terms of the foods allowed and nutrients consumed, but it is still pretty limited and most people would probably find it difficult to follow for an extended amount of time.
The Permanent Stabilization Phase: This last phase is intended to be followed in an ongoing manner for permanent weight maintenance. In this phase, anything can be eaten, but these three rules must be followed: eat a protein-only diet one day each week, always take the stairs instead of elevators or escalators, and eat oat bran daily. I do like that this phase encourages choosing lean proteins, has a less restrictive nature, and encourages physical activity, but the protein-only days still raise red flags for me. When carbohydrates are restricted over time, it forces the body and brain to use fat for fuel, a state called Ketosis, which has been associated with health problems such as kidney damage and gout.
While I wouldn't recommend following the diet exactly, there are some great, healthy recipes in the new book, including this one for Eggplant and Tofu Lasagna that I would definitely recommend including in your regular meal rotation.
EGGPLANT AND TOFU LASAGNA
2 Servings
Preparation Time: 25 minutes
Resting Time: 30 minutes
Cooking Time: 35 minutes
Ingredients:
1 medium eggplant
Salt
1 zucchini
1 or 2 tomatoes
1/2 cup firm tofu (herb-flavored, if you can find it)
1 onion
1 garlic clove
1/2 low-salt chicken stock cube
1 teaspoon Italian herb seasoning
1/4 cup grated low fat Swiss or other hard cheese, divided (tolerated)
Directions:
Cut the eggplant into thin slices, sprinkle them with salt, and let drain for at least 30 minutes. Rinse the eggplant slices in cold water and pat dry. Preheat oven to 475°F. Thinly slice the zucchini and tomatoes. Cut the tofu into thin slices, and then finely chop the onion and garlic. In a nonstick frying pan, cook the eggplant slices in 4 tablespoons water with the crumbled half stock cube for a few minutes until they turn slightly brown. Do the same with the zucchini slices and tofu in separate pans. Set aside. Gently cook the onion and garlic for 1 to 2 minutes in 2 tablespoons water. Add the tomato. Sprinkle in the Italian herb seasoning. In an ovenproof dish, arrange the eggplant slices so that they completely cover the bottom. Place the zucchini on top of the eggplant. Make another layer with the tofu slices and scatter 2 tablespoons of the cheese on top. Add the tomato, onion, and garlic. Bake for 25 minutes. Five minutes before the lasagna is ready to come out of the oven, sprinkle the remaining cheese over the top.
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Image Credit: Dukan Diet Made Easy
