Dukan Diet Week 1

After the pig-out of the December holidays, it was time to go on a much needed diet. I have been overweight for some time now, and I have been exercising, but the weight did not come down. Thus late last year, I decided it is time to do some investigating and see what I could get smarter. The idea was simple, some diet that would be easy to follow but that would also fit in with my lifestyle. There is a bunch of issues with the lifestyle part, as I am in a long distance relationship and I would like something for my partner as well. If we could do it together, bonus! Less chance of possible failure.

A couple of Google searches led me to the Noakes diet, Atkins diet and many others. But a word that popped up constantly, was Dukan.

The Dukan Diet, also known as the princess diet, is a diet plan originating in France. It is a protein based diet designed by French doctor Pierre Dukan. Although Dukan has been promoting his diet for over 30 years, it gained greater popularity after publication of his book in 2000. His book The Dukan Diet has sold more than 7 million copies globally. The book has since been translated into 14 languages and published in 32 countries. The Dukan Diet was released in the United Kingdom in May 2010, and in the United States in April 2011. (source – Wikipedia)

I popped into a local bookstore, and got myself a copy of “The Dukan Diet Life Plan” and started to read up on it. The diet consists of four phases – Attack Phase, Cruise Phase, Consolidation Phase and the Stabilization phase.

In week 1, I found myself in the Attack Phase and the Cruise phase. The attack phase lasted 3 days and consisted of specific proteins only (mainly eggs, chicken without the skin, steak, tuna, hake and 0% fat yoghurt), plus an oat bran galette in the morning. The Cruise phase consisted of the following 4 days, and I started eating specific vegies (Broccoli, Cauliflower, Pumpkin, Spinach, Tomato) and Proteins on the one day and Proteins only on the second. The alternating days continue for the duration of the Cruise Phase.


Now the interesting part, I started at 81 kilos. one week later, I weighed in at 78.6 kilos – 2.4 kilos lost! The attack phase is known to let the dieters lose initial weight fast, so lets hold thumbs for the next few weeks! My goal is to lose 1kg per week. Please see the image below for some of my meals:


Top Left – The oat bran Galette, Top right, Steak, Pumpkin, Broccoli and Cauliflower.

Bottom Left – BBQ Hake and Pumpkin, Bottom Right 2 x Galettes, 2 Eggs and low fat tomato sauce.

Rudi Coetzee

Christian. Husband. Free Radical Ginger. Animal Lover. Realist.

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