Dukan diet: losing pounds of protein 2

Dukan diet: losing pounds of protein

That's promising diet for all who love meat, Fish, cheese. And good for bread.

The ducan diet was developed by a French nutritionist Dr. Pierre Dukan.

His basic idea: A constant change in diet with as few carbohydrates and a lot of protein. Why? Proteins are difficult to digest, the body needs a lot of energy to break down – this should then lead to a decrease.

Of particular importance is: Drink at least two liters a day! Due to a strong protein-containing diet, uric acid and other toxic metabolic products that can otherwise be stored in the body are increased.

How's the Dukan diet going?

The diets diet is divided into four stages:

► The first phase – the attack phase – is about losing weight quickly. This takes between one and ten days. During this time, in addition to protein from meat, fish, eggs and natural yogurt with 0.1 percent fat, oat bran is still allowed. The need for vitamins should be covered by a daily spoonful of goji berries.

► The second phase is the shopping phase. It lasts until the desired weight is reached. In this section, all first-stage foods containing proteins can be eaten alternately with raw or cooked vegetables. Plus: two tablespoons of oat bran per day.

► The third phase, the stabilization phase, lasts ten days per kilogram of weight loss (ie 10 days of weight loss, ie 100 days). Protein, vegetables, some fruits – except bananas, grapes and cherries – are allowed during this period. In addition, two slices of whole bread and 40 grams of cheese can be eaten during the day. Important: One protein day a week.

► In the maintenance phase, it can return to the usual diet for six to seven days, but if possible very high in protein and three tablespoons of oat bran per day. The day should consist entirely of protein foods.

Caution! At least 20 minutes of exercise is part of every phase of each day.

Who should care for the Dukan diet?

This protein-rich diet can be problematic for people with kidney and gout diseases, as high protein intake exacerbates the disease.

In addition: Some studies show that a diet with very high protein increases the risk of diabetes II. Insoluble fibers can counteract this. But: The recommended two tablespoons of oat bran as a Dukan diet may not be enough.

What can you eat with the Dukan diet?


Bündnerfleisch (dried beef): contains lots of protein and vitamins B1, B2, iron and niacin, is also very lean. Preparation: Finely chop and arrange on a plate, small sticks of good taste.

minced meat (Beef / Veal): High in protein (28.6 g / 100 g) and versatile in preparation. Grill as a burger or as meat bread with garlic and onions.

Deer and other game animals: Low fat content, high protein content, high in fat. Preparation: Classic as baked in the oven, stewed in a sauce or marinated as a stew and cooked in a sauce.

veal cutlet: Lots of zinc and iron as well as vitamins B12. Preparation: After frying, remove the edge of the grease, also in foil suitable for cooking.

calf liver: High in protein and low in fat, an important source of vitamins A, B12, C, niacin, iron. Preparation: Chop and fry the cleaned liver over low to medium heat.

veal chops: Extremely lean, high in protein, vitamin B12. Preparation: Many variations are possible, the steaks are cooked very finely over low heat with a spicy tomato sauce.

rabbit: Very lean, rich in unsaturated fatty acids, rich in protein. Preparation: In the oven, in foil, on scaffolds or on the grill. Tip: mustard sauce.

kidneys (Beef / Veal): High iron content (9.5 to 11.5 g / 100 g). Unsuitable for gout due to purines. Preparation: Thyme is grilled or baked.

steak: Lots of protein (22.4 g / 100 g) and very little fat (only 3 to 4%). Preparation: Classic fry in pan. Before marinating with spices and herbs.

roast steak: It is rich in protein (28g / 100g), iron and B vitamins. Preparation: Suitable for all fried and grilled dishes.

beef tongue: Inners with least cholesterol, good protein content (17 g / 100 g). Preparation: Cook over low heat for 2-3 hours in water or broth. Tip: Red wine sauce.

roast beef: Soft meat, high in protein, iron and vitamin B12. Preparation: Cook in a saucepan. Later and cold sliced ​​delicious.

rump steak: It has only 4 to 5 g fat / 100 g, is rich in protein. Preparation: Grill or fry, season with salt / pepper and some lemon juice.

pork loin: Low calorie (125 kcal / 100g) and high protein (22.5g / 100g). Preparation: Sliced ​​ham, eggs or omelette.
Chicken: High Protein Chicken: High ProteinPhoto: Jo Goertz


chicken: High protein content (20g / 100g) and lots of Vitamin C and magnesium. Preparation: Grilled, roasted or grilled. Season with thyme.

Chicken breast fillet: One of the coolest pieces of chicken. Preparation: diverse, good z. B. Wok with crispy fried vegetables.

chicken liver: Lots of vitamins A, B and iron, it is invigorating and stimulating. Preparation: Bake best in a pan and deglaze with some vinegar.

guinea poultry: Dark, very tender, juicy meat, reminiscent of pheasant. Preparation: It must be stewed, stewed or steamed to get the most out of the taste.

turkey breast: Low calories (157/100 g) and fat (skipping). These B vitamins, magnesium and iron. Preparation: Indian style with curry, ginger and chilli.

ham (Chicken or turkey): Only 94 calories per 100g but 20g protein. Preparation: Very convenient for travel, easy to eat by hand, and also ideal for breeding omelets.

ostrich: Extremely high in protein and only 1g of fat (100g). Preparation: Fried as a steak in a pan or as a ostrich fillet carpaccio.

dove: High in protein and low in fat, tastes strong. Preparation: Stuffed veal cutlets, mushrooms and shallots.

quail: Very tasty, delicate, pleasant in consistency. Preparation: Usually whole roasted or grilled. Tip: Wrap in bacon.


trout: High in omega-3 fatty acids plus high quality protein and low calories. Preparation: Grill, baked in the oven or smoked.

bream: Lots of protein, phosphorus, calcium and iron, very little fat. Preparation: Good for grilling and baking. Cook larger whole fish in the oven.

pike: Extremely lean (only 1g fat / 100g), rich in protein. Preparation: It is best to simmer, simmer or steam. Delicious on a vegetable bed.

halibut: Omega-3 fatty acids that protect the heart, vitamin D and selenium. Preparation: Pepper or pepper, goes well with curry sauce.

herring: Extremely rich in omega-3 fatty acids, but high in calories (227 / 100g). Preparation: Cook best in the oven but taste like herring tartare.

cod: Very lean fish (only 3g fat / 100g only) and lots of Vitamin B and iodine. Preparation: Cook briefly in a saucepan on a bed of onions.

carp: Not as greasy as many think (5.2g / 100g). Easily digestible calcium-rich proteins. Preparation: Best as "carp blue".

salmon: Omega-3 fats purify the arteries and ensure good sleep. Preparation: Grilled dishes, fried or stewed.

mackerel: Good fats help the nervous system and work against stress. Preparation: Grilled and pickled with lemon.

mullet: Low in fat, high in protein, rich in omega-3 fatty acids and vitamin B. Preparation: Good for grilling or as a whole in a pan, season with salt.

skate: Extremely lean (1g fat / 100g), full of protein, filling. Preparation: Best baked and browned with butter.

rubs: Very lean (2g fat / 100g), rich in protein. Preparation: Bake less in the pan and larger in the oven. Good: Provence herbs, lemon juice.

soot: Very lean (2g fat / 100g), easily digestible. Preparation: Many variants, do not leave them in the heat for too long during the grill, otherwise they will dry slightly.

sardine: Have a good time! With polyunsaturated fats. Enough calcium protects women from osteoporosis. Preparation: Bake fat-free in a pan or simply grill.

cod: Edible fish with the lowest fat content (0.3 g / 100 g). Preparation: Do not fry (calories!), Fry in an onion pan.

swordfish: High protein, 4.5g fat / 100g fish, valuable omega-3 fatty acids. Preparation: Grill or grill with a little oil, pour over lemon juice.

PollockLow in calories, low in fat (only 0.9 g / 100 g), high in protein. Preparation: Careful, fragile. Be sure to fry so that the proteins clot on the surface.

monkfish: One of the darkest marine fish (0.7 g fat / 100 g), with great nutritional value. Preparation: Cook in a pan with lemon or orange juice, or in the oven.

only: Skinny fish (1.4 g / 100 g) but also very rich in protein. Preparation: roast or grill without much spice.

halibut: Very fine, but also expensive, very delicate. Preparation: Do not cook too long, you can get along well with shrimp.

surimi: Gross weight of fish meat, 81 calories / 100 g, only 0.7 g fat. Preparation: Simply untreated as a salad stick, etc.

tuna: Has the most protein (21.5 g / 100 g) and less fat than lean lean. Preparation: Fresh grill, but also usable from can.

catfish: More fat (up to 10g / 100g) but lots of protein. Preparation: Fry briefly in a pan on both sides. Good with fish stock and white wine.

bass: Lots of high quality protein, low in calories (112 kcal / 100 g). Preparation: As simple as possible to preserve fine taste. Ideal as all the fish in the oven.

perch: Only 0.6g fat / 100g, high quality protein. Preparation: Fry for a few minutes in a pan on both sides, sprinkle well with garlic.


oyster: A little carbs, but a lot of iron, copper, zinc and selenium. Preparation: traditionally raw with a pinch of lemon.

shrimp: High in protein (18.6 g / 100 g) and extremely low in fat (0.5 g / 100 g). Best buy with shell. Preparation: Bake with garlic in a pan.

lobster: Skinny, high in protein, high in vitamin B 12 but very expensive. Preparation: best coated with mayonnaise. It can also be cooked in half in the oven.

scallops: Lots of protein, extremely lean (only 0.1g fat / 100g), lots of iodine. Preparation: Put the gratin in the oven or bake in a pan with a little oil.

shrimp: Skinny, high in protein, fine in taste, very full. Preparation: Cook briefly in soup with carrots, onions and herbs.

crabs: Very lean, high in protein, tasting like lobster. Preparation: Boiled often, simply serve with mayonnaise.

cancer: Lean, high in protein, very tasty but very expensive. Preparation: Cook in broth for no longer than ten minutes. Serve cold with mayonnaise.

mussels: Only two grams of fat, but 10.5 grams of protein and lots of iron. Preparation: Traditionally cooked in white wine and fish.

octopus: Lentils with good protein, very solid, very full. Preparation: Beat the raw first, then cook for a long time, up to 45 minutes in the pot.

cancer: It is high in protein, low in fat, very rich in iodine. Preparation: Cook gently, best served in an empty pan.

squid: Only 73 calories and 1.4 g fat, but 16 g protein (100 g). High saturation factor! Preparation: Cook in a saucepan on the bed with onions. Not bread!

clams: Relatively cheap, great taste. The classic preparation is steam cooking. But it also cooks well in the soup.

Dairy Products

buttermilk: Great Value: 100g contains only 0.5g fat, 37 calories, but 3.5g high quality protein. Preparation: As a thirst quencher, but also for salad dressings.

cream cheese: Light cream cheese has only 0.2% fat. Use only this. Preparation: On sea bass pancakes or as a side dish with tomato instead of mozzarella.

yogurt: Skimmed milk yogurt contains only 34 calories (100 g), but plenty of protein and lots of calcium. Preparation: Like natural yogurt or sweetened with sweetener.

Grain cream cheese: Excellent satiety, acid, protein and calcium. Preparation: Simply spoon from a cup or enrich with herbs.

Magerquark: Low lactose, high calcium and high quality proteins. Preparation: With sweetener or spicy fresh herbs.

milk: Easy to digest, low in cost and full of nutrients. Only 0.1 g fat (100 g). Preparation: As a beverage, but also for creamy vegetable soups or for pudding.


artichoke: Low calorie (22 kcal / 100g), high in potassium. Preparation: Cook in water or steam, eat warm or cold.

eggplant: Many pectins suppress appetite. Very few calories (17kcal / 100g). Preparation: Roast or stew with tomatoes and peppers.

cauliflower: It is one of the best suppliers of Vitamin C as well as potassium which is rich in diuretics. Preparation: Boiled, seasoned as a bite or as a soup with cumin.

broccoli: Very low in calories (25kcal / 100g) and rich in Vitamin C. May prevent cancer. Preparation: Boil for only a few minutes in water or fry.

mushroomsA: Always available at the supermarket, there is plenty of protein. Preparation: Raw or cooked, as an ingredient in salads or soups.

chicory: Contains the highest levels of folic acid, calcium and potassium in all vegetables. Preparation: Cut it into quarters, decorate with vinaigrette or simply drizzle with some balsamic vinegar.

lamb salad: High content of Omega-3 works against stress. It is rich in beta-carotene and vitamin E. Preparation: Raw as a salad. It goes great with smoked salmon.

fennel: Encourages digestion of foods that are difficult to digest, high in vitamin C. Preparation: Either raw or blanched for a short period of time to maintain flavor and bite.

Green beans: Real nutrient bombs with Vitamin A, B1 and folic acid. Preparation: It is cooked as a salad with wine or meat and in a stew.

cucumber: Only 12 kilocalories, but lots of potassium and magnesium. Diuretic effect. Preparation: For salad, but also for low-fat yogurt or as raw food sticks with dip.

cabbage: High healing power, lots of Vitamin C (20-50mg / 100g), anticancer effect. Preparation: Various, cooked, stewed, fried, fried, stuffed.

kohlrabi: Lots of vitamins, more in leaves than in tubers. Preparation: Chop noisily, sprinkle well with garlic and ginger.

green salad: Extremely low in calories (8 to 11 g / 100 g) and a good source of minerals and trace elements. Preparation: As a classic salad or as a side dish for spring rolls.

pumpkin: Very rich in Vitamin A: 200 g pumpkin covers daily requirement! Preparation: Traditional as soup or puree, delicious on cold evenings.

leek: Lots of Vitamin A (strengthens the immune system) and diuretics. Preparation: In addition to salad, fried in a wok or pan.

carrot: High levels of beta-carotene are well tolerated. Cancer Preventive! Preparation: Good addition to meat and fish. But also ground in a salad.

Palm hearts: Only 30 calories / 100g, lots of iron. Preparation: Clean in salad or cooked with poultry or meat

peppers: Has the highest content of Vitamin C in addition to cabbage. But also lots of potassium and folic acid. Preparation: Grill as slices of vegetables or meat.

Chicory and radish: Lots of vitamin C, potassium, folic acid and mustard (have antibiotic effect). Preparation: Preferably raw to obtain all ingredients.

rhubarb: Lots of Vitamin C and Magnesium, it gives energy and resistance. Preparation: Traditional as a compote. Boil in water for 20 minutes, no more.

Brussels sprouts: Fiber-rich, fast to fill. Preparation: Cook for an extended period of time to ensure that it is really cooked and does not burden the digestive system. Good with prosciutto.

cycle: Many iron-rich vitamins. Beware of urinary stones or kidney problems as they are rich in oxalic acid! Preparation: Cook for an hour, then peel, coat well with marinades.

celery: Lots of potassium and folic acid, usually cheap to buy. Preparation: Strong taste, good addition to many dishes.

bean sprouts: Lots of protein. It can help menopausal women because of their phytoestrogens (plant hormones). Preparation: Boiled as a side dish or raw in salads.

asparagus: Low calorie (18 kcal / 100 g), diuretic and dehydrating – may irritate the sensitive urinary tract. Preparation: Crispy, very good with ham and creamy sauce.

spinach: Low calories, lots of folic acid. Preparation: Steamed with fish and meat, also raw as spinach salad.

tomato: Low calorie: only 17 kcal / 100 g, contains an abundance of valuable organic substances, ua.a vitamins B, K and lycopene. Preparation: Raw, cooked or grilled, an infinite variation is possible.

zucchini: Very little sodium but rich in potassium (mild diuretic). Preparation: Versatile, mild and creamy in soups and sauces.

bow: Huge healing power, the whole natural pharmacy, many components protect the cardiovascular system. Preparation: Raw, cooked, stuffed, baked, baked – many variations!


chicken egg: Universal low-fat and high-vitamin (A, E, D, B) foods. Perfectly satisfying! Preparation: Boiled, like fried egg, omelette or baked.

carrot oats: High saturation factor and high protein content! Protects against colon cancer. Preparation: for pancakes, bread and pizza, or for yogurt.

cognac noodles: Biologically valuable fibers that saturate and bind fats and sugar. Preparation: Bolognese with beef tartare and tomato sauce.

seitan: Cholesterol and purine free! For so much protein. Preparation: Cut into thin slices, fry in a pan, sprinkle well with garlic.

tofu: As well as lean meat: low fat (4.8 g) and carbohydrates (1.9 g), but high in protein (8.8 g / 100 g). Preparation: Grilled or grilled, on salads or appetizers.