Doctor Nagler’s Dukan Diet
This is my version of the Dukan Diet, the most popular super-quick weight loss diet in Paris. Count on
losing 1-2 pounds a day your first 2 weeks, and 4-5 pounds every week. Dukan is a super-low calorie,
super-fast, quick weight loss program. Take your meds, and get here every day for your FREE shot.
Attack Phase – Stay on the Attack Phase 1-4 weeks. 1 week is good, 4 weeks is better. Lose 1-2 pounds a
day. Eat only when you are hungry. If you aren’t hungry, don’t eat. You can go for days without eating. Eat as
much as you want, and as little as you can. The less you eat, the faster you are going to lose weight. Drink at
least a gallon (128 ounces) of water or non-caloric fluid every day. Have 2-4 cups of bouillon from cubes (beef,
chicken, vegetable) a day. Eat only Attack Foods, nothing else. If it’s not on the list don’t put it in your mouth.
Take a 20 minute walk daily, or do 30” on a Gazelle or Elliptical, or do 4 – 3” intervals of exertion & recovery.
Attack Phase Foods – Lean beef and veal (under 10% fat, no ribs), chicken and turkey (no skin), ham and hot
dogs (low fat), liver, fish (not canned in oil), lobster, crab, shrimp, eggs (2 a day), Eggbeaters, cottage cheese
(low fat), Equal, SweetNLow, Splenda, garlic, vinegar, mustard, spices, lemon juice (2 tablespoons a meal),
ketchup (1 tablespoon a meal), sugarless gum. Try not to eat any butter, oil or fat – at most 1 tablespoon a meal.
Breakfast – Eggs, Eggbeaters, cottage cheese, cottage cheese omelet, turkey bacon, diet orange soda, coffee.
Lunch / Dinner – Roast chicken, filet mignon, grilled salmon, broiled hamburger, lean roast beef, hot dogs.
Cruise Phase – After the Attack Phase, do the Cruise Phase until you are down to goal. There are 3 Cruise
Variations. Follow the Variation that’s easiest for you. Dr. Dukan used to prefer (1). He now prefers (2).
(1) Eat Attack Foods 5 days in a row, then eat Attack Foods plus Cruise Vegetables for 5 days – alternate
every 5 days. (2) Eat Attack Foods one day, Attack Foods plus Cruise Vegetables the next – alternate every
other day. (3) Eat Attack Foods 2 days, then Attack Foods plus Cruise Vegetables for 5 days – alternate 2 and
Cruise Phase Vegetables – Artichoke, asparagus, beets (2 per meal), broccoli, Brussels sprouts, cabbage,
carrots (2 per meal), cauliflower, celery, chicory, cucumber, eggplant, fennel, green beans, kale, leeks, lettuce,
mushrooms, onions, peppers, pumpkin, radishes, soy beans, spinach, Swiss chard, tomatoes, turnips, zucchini.
Consolidation Phase – Consolidation is maintenance. Eat Protein plus Vegetables every day, and optional –
2 pieces of fruit a day – Almost anything you want, apples, oranges, pears – NO bananas, cherries or dried fruit.
2 pieces of bread a day. 2 slices of cheese a day. Two 8-ounce servings of rice or pasta or potatoes a week.
Celebration Meals – Twice a week you may have an optional Celebration Meal. This can be anything – pizza
and French fries and ice cream, whatever. But you must follow the rules: One restaurant-size serving of
everything, no seconds. There must be 1 day between Celebration Meals. If you have a Meal for Sunday
dinner, you can’t have another Meal until Monday breakfast. No more than 2 Celebration Meals a week.
Protein Day – Once a week, eat Protein Only. On this day, eat only the foods allowed on the Attack Phase.
Thursday is most popular, as it’s the least busy day of the week, without weekend guests or Monday cravings.
Keep Active – You don’t need to be an exercise freak, but continue your daily 20” walk, 30” on the Gazelle or
Elliptical, or 12” of interval training. Do exercise videos, use stairs, walk instead of driving, get 2 dogs, etc.
Final Advice – To lose weight, eat low fat protein. To maintain, eat high fat protein, and take it easy on juice,
flavored coffee, cheese and nuts – too many calories, too fast. Artificial sweeteners can trigger cravings. Drink
diet pop and chew sugarless gum in moderation. No seconds. Drink while you eat, it slows you down and fills
you up. If you gain 3 pounds, do 2Protein Daysa week, or go on the Attack Phase until you are back at goal.
A trick that can help you maintain is to add 2 tablespoons of olive oil to your Protein or Vegetables every meal.
The obesity epidemic is a combination of too much carbohydrate, and a switch from omega-3 to omega-6 fats.