Devised by French doctor Pierre Dukan, this high-protein, low-fat eating plan has been credited with swift weight loss for those who find dieting a struggle.
Pack up your troubles: You can lose weight before and during your holiday with the Dukan Diet
The Dukan Holiday Diet, which Dr Pierre Dukan has specially adapted for the Mail and is continuing all week in this paper, will help you get bikini ready and keep on-target while on holiday.
Start today and you could lose up to 7lb by the weekend. Then, as we'll explain this week, you'll be able to still eat the delicious food you love - and enjoy a glass of wine each day - while you're on holiday.
As the Mail revealed on Saturday, the Dukan Holiday Diet kick-starts with a short, sharp attack phase, detailed below, during which you can eat unlimited quantities of meat and fish (but no-fat dairy products), moving on after one to ten days (depending on how much weight you have to lose) to the cruise phase, during which protein days are alternated with ones when you can add unlimited salad and veg.
We'll explain the Cruise stage tomorrow.
THE ATTACK PHASE
Dr Dukan says this initial short, sharp shock stage of the diet, which your FREE recipe cards cover, is so effective because it restricts the body to protein-only foods.
Proteins are dense foods that pass slowly through the digestive system. As they are metabolised, chemicals called ketones are produced, making you feel full, so you're less likely to have the cravings that jeopardise your weight loss.
Proteins are low in calories compared with fats and carbohydrates, and their complex structure means you burn more calories processing proteins than you do any other food. The rules of the Attack phase are simple.
Drink two litres of water a day, walk for 20 minutes and avoid butter and oil.
Eat as much as you want, whenever you want of any foods on the following list. Anything not on the list is forbidden...
- Lean beef, veal or rabbit, but not pork or lamb. Trim all fat and avoid fatty cuts. Eat meat grilled, roasted or boiled without butter, oil or cream, or ‘dry fried’ after rubbing surface of a frying pan with a few drops of vegetable oil on kitchen paper. Lean minced beef can be prepared as burgers or meatballs.
- Chicken and turkey (skin removed).
- Specifically branded low-fat ham (cut any rind off) and dried beef (bresaola).
- Liver (beef or chicken).
- All fish — white, oily, fresh, frozen, dried, smoked or canned (in water or brine).
- All shellfish.
- Up to two eggs a day. Stick to 3-4 yolks per week if you have high cholesterol, but the white can be eaten without restriction.
- Non-fat dairy products, such as 0 per cent yoghurt, cottage cheese and skimmed milk. Natural (plain) and flavoured yoghurts (coconut, vanilla, lemon) are allowed without restriction, but non-fat fruit yoghurts (which contain fruit puree) should be restricted to two per day.
- Sweeteners, vinegar, spices, herbs, garlic, onion, gherkins, pickled onions (not in large quantities), lemon juice, mustard and salt (in moderation), sugar-free natural ketchup, sugar-free chewing gum.
THE DUKAN SECRET INGREDIENT: OAT BRAN
One of the diet's saving graces and a key element that differentiates it from the tough no-carb Atkins regime is oat bran.
FIND YOUR IDEAL WEIGHT
A key to weight
loss is finding a target weight that is right for your body and can be
maintained for life.
This isn't always the weight you'd like to be or even once enjoyed. But it has to take into account your gender, age, family history of obesity, past weight problems and your previous highest and lowest adult weights.
Your true weight calculation is complex to work out, but go to dukandiet.co.uk and answer the 11 questions. You will receive your target weight, when you can expect to reach it and how many days you should spend in the stages of the Dukan Diet.
Type in DM50 to get a 50 per cent discount on your online Dukan membership, for daily motivational tips and tricks.
This isn't always the weight you'd like to be or even once enjoyed. But it has to take into account your gender, age, family history of obesity, past weight problems and your previous highest and lowest adult weights.
Your true weight calculation is complex to work out, but go to dukandiet.co.uk and answer the 11 questions. You will receive your target weight, when you can expect to reach it and how many days you should spend in the stages of the Dukan Diet.
Type in DM50 to get a 50 per cent discount on your online Dukan membership, for daily motivational tips and tricks.
Oat bran is not only rich in simple sugars and protein, it also has a high level of soluble fibre, so it absorbs water in the gut, helping you feel full.
Oat bran is also great for heart health, eases constipation and, once digested, behaves l ike flypaper in the gut, attracting fat molecules, sugars and toxins and carrying them out of the body before they are properly absorbed.
In the first, pure-protein stage of the diet, Dukie recommends 1.5tbps of oat bran a day (any more can interfere with the action of the high-protein diet that instigates the initially dramatic fat loss).
But this increases to 2tbps in the second and third stages. And in the stabilisation phase - which lasts for the rest of your life - he says that you should consume three tablespoons every day to ensure you st ay slim.
Suzanne Southall, 36, lives in Birmingham with her long-term partner, Michael Thomas, a chef, and their five daughters. Suzanne says:
Success: Suzanne dropped ten dress sizes on the Dukan Diet
I launched myself into the diet with five days of attack and the weight fell off, then I switched to cruise (alternating pure protein days with protein and vegetable days) and this April I hit my target weight of 12st 3lb. So, in one year, I lost 7.5st and dropped from a size 22/24 to a 14.
I honestly think this is a really natural, healthy way of eating, and I don't see any reason to stop eating like this.
I love the fact I'm still allowed to drink as much coffee as I like, I love fish and seafood and I never feel I'm depriving myself.
Sometimes I marvel at the impossibility of the fact I'm eating so much food, but still losing weight. It's amazing! I'm not hungry, yet I'm on a diet.
Barbeques are so easy - it's just meat and salads - and if we eat out, I'll suggest a carvery so I can enjoy the meat and vegetables and just ignore the potatoes.
When we went on holiday as a family earlier this year, it was the first time I can remember that I've been happy to walk along the beach wearing shorts and a sleeveless top. That was a big one for me. My girls were very proud.
Michael stuck to his word and we're getting married in August. I've bought the wedding dress - size 14! - and I'm determined to look great in those photos, and to stay slim from now on.
SUZANNE'S TOP TIPS
Weight fell off: Suzanne before dieting
- Never forget to add flavour to your food — you’ve got to spoil your taste buds and do everything you can to make the food you eat exciting.
- Pick the protein day to suit you — usually easiest if you’re at home all day.
- Drink loads of carbonated water — it can seem a little bit ‘special’ and fills you up.
- Make fat-free frozen yoghurt sticks by spooning yoghurt flavoured with sweetener and vanilla pods into ice cream moulds.
- Snack on crab sticks - they're incredibly cheap!
YOU CAN EVEN DRINK WINE ON HOLIDAY
Last
September, Jenni Murray weighed 19st, but since starting the
high-protein, low-carb Dukan Diet she has lost three stone. Here, the
broadcaster says the plan is easy to stick to - even on your travels...
Travel advice: Jenni Murray says you can still diet on holiday and have a good time - if you follow the Dukan plan
It began in Blackpool. Battle-axe seaside landladies prided themselves on the quality of the fare on offer at breakfast and dinner, and there was candy floss and doughnuts to look forward to at the Pleasure Beach.
Later, foreign travel broadened the tastes of a girl brought up in a town where fish and chips were most women's idea of a treat.
I clearly recall the first night of a visit I made to my parents, who were working in Southern Turkey.
We sat in the roof garden of a pretty hotel, poleaxed by the unfamiliar heat, but deeply comforted by the scents and tastes of a vast meze.
This is where I developed a lifelong love of those deep-fried triangles of pastry filled with cheese and the sweet baklava.
In Israel, I discovered falafel in a pitta bread stuffed with salad and humus.
In Italy it was pizza and pasta with a bottle of Barolo. In the South of France I had my most memorable meal ever. A group fellow students and I drove to a beach restaurant that was no more than a shack and sat in the open air eating freshly caught mussels, bread and chocolate mousse, washed down with copious amounts of the local wine.
And all this in the late Sixties and early Seventies, before these foods became common British fare. So, what delights in my memory present no risk of flouting the Dukan rules?
Well, there was lunchtime in the South of France while studying at Montpelier University.
Seafood was the main produce and clams were barbecued on a vast brazier in the centre of the village. Fresh, delicious protein. In Greece, there were tavernas on the edge of the sea serving kebabs sprinkled with oregano.
In Thailand, there was grilled fish straight from the sea, and in the U.S. the tenderest steaks on the planet, with the freshest vegetables.
But don't forget that Thursday is a protein only day, so knock out the greens. Remember to pack your bag of cholesterol-busting bran, which may not be available in the destination of your choice. It'll mix in well with the fat-free yogurt for breakfast and I can't think of any hotel that can't offer boiled, poached or scrambled eggs and, in most places, smoked salmon or ham.
I'm sure you can go a little bit naughty. The occasional glass of wine won't bring disaster to the waistline and the great thing about a holiday is there'll be plenty of time to walk or swim it off!
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