Pierre Dukan’s - PROTAL diet
Apr 7th, 2008 by allanon
4 Phases for a durable weight loss, with natural proteins
Official site: http://www.thedukandiet.org/
You’ve tried already several times to loose weight but were unsuccessful ? Here is one of the most performing and satisfying loss weight program !
The method comprises 4 successive steps: the Attack phase with purely natural proteins to boot-start a fast weight loss in less than a week, the Weight Loss phase with alternative proteins during which you’ll reach your target weight, the Stabilization phase with th
e re-introduction of all type of foods and finally the definitive Cruise
phase.
As you’ll notice, the “Dukan Diet” weight loss concept is mainly based on alternative proteins that are acting like a 2 cycles engine with a diet period of pure protein and a symmetrical diet period mixing proteins and vegetables, hence the name Protal for “Proteines alternatives” (alternative proteins).
• Protal
offers a set of rules, precise and easy to follow, that doesn’t let room for false interpretations or false excuses.
• Protal is extremely efficient and 100% natural. The initial weight loss during the boot phase (”Attack”) reinforce the motivation to keep going.
• Protal doesn’t require weighing food or counting calories and doesn’t impose any quantity limits.
Before starting…
Before going into the details of the different phases, here are several things that you should bear in mind.
It’s all about you!!!
Well, this method, no question about it, delivers outstanding results… as long as you stick with it !! The rule number one is to set your goals upfront and to recognize when to stop (basically once you achieve your objective). The rule number two is to weight yourself a lot - at least once a day - in order to maintain your awareness, through the day, of what you’re trying to accomplish.
Natu
ral Pure Proteins ?
The “Dukan Diet” relies heavily on natural proteins. Theoretically, besides white eggs, there’s no natural pure protein aliment. It’s then require to select and group a set of aliments whose contents are as close as possible to pure proteins, like some types of meat, fish, seafood, poultry, eggs and fat-free dairy products. Go here to get more information on carbs vs lipids vs prot
Quantities ?
Both the Attack and the Weight Loss phases are completely all-you-can-eat ! Anytime during the day, any mix of selected food and with no limits ! This is wonderful to fight against cravings and to control hunger through quantitative compensations…
Budget ?
Well one of major issue of natural proteins is about your wallet…Yes fresh and tasteful beef, fish and seafood are expensive. Poultry and eggs are way more affordable, but you’ll need diversity to go through the program without getting bored of eating all of the same, everyday. Fortunately, it’s pretty common and easy nowadays to find fat-free, sugar free diaries that will counter balance the cost of protein-based meal.
Side effects ?
Proteins are not completely assimilated by your body, hence they have to be eliminated. This task is perfectly taken care of thanks to our kidneys as long as you increase your daily intakes of liquid. It will be then required to hydrate yourself more during the diet, especially during the pure proteins phases - at least 2 liters of mineral water is highly recommended.
What?
This phase is the kick-start of
the whole diet program. The weigh loss is usually outstanding and also extremely rewarding and motivating. It’s the easiest phase in term of what to or not to eat. It’s also the one that doesn’t tolerate any deviation. Stick with the list and you’ll be happy. This phase has usually a very positive psychologic impact, thanks to the results obtained in such a short but intense battle with yourself.
The duration of the Attack phase is usually only around 5 days. It does depend however on your endeavor. The rule of thumb is usually:
- if you plan to loose less than 10 lbs, duration is only 2 days. Weigh loss is 1 to 3 lbs during this phase
- if you plan to loose less than 20 lbs, duration is only 3 days. Weigh loss is 3 to 5 lbs during this phase.
- if you plan to loose less than 40 lbs, duration is only 5 days. Weigh loss is 4 to 6 lbs during this phase.
- if you
plan to loose more than 40 lbs, duration is at least 7 days.
Please note, it shouldn’t exceed 10 days and if you’re in this situation, drink a lot, a lot of water and please check first with your doctor.
The basic rule is to eat only proteins. This phase is also called PP for Pure Proteins.Basically you can eat, only:
1. Veal and Beef: steak, filet, ground beef (<10% fat)… well almost everything except T-Bones. You can’t use butter or any fat to panfry, so be creative: use a non-stick pan, grill, bbq or roast the meat in the oven. You can cook it the way you want but, for your information, the more the meat is cooked, the less grease will remain, hence getting closer to pure protein.
2. Poultry (except duck and goose). Try to eat the white meat first and avoid the dark meat and the crispy skin in roasted chicken. Sliced smoked turkey are convenient if you travel and extremely lean.
I usually cook chicken breast s
trips with some lemon juice and paprika… yummy !!!
3. All seafood and fishes (steamed, smoked, grilled), but not canned with olive oil!!! Surimi (imitation crabmeat) is a perfect snack. Some fishes are pretty moist even after being cooked in the oven: orange roughy, black cod, monkfish, sea bass and so on…
I’m personally a big fan of smoked salmon for breakfast….
4. Eggs (pure white if you can or egg beater). Eggs should be limited to 3-4 per week if you keep the yolk, unlimited
otherwise.
I usually go with egg beater, splenda and cinnamon (and a pinch of non-fat cooking spray if you don’t want to ruin your pans)!!!
5. Fat free dairy (milk, plain yogurt or cottage cheese). I highly recommend the organic fat free milk from Central Market (HEB) and Horizon. For the yogurt, try the plain fat free yogurt from Cascade Fresh, and if you’re looking for something different, Fage is making a fat free version of its Greek yogurt. I don’t recommend fat free yogurt with fruit pulp in phase 1, but if you really have a problem with plain yogurt, you can have one cup of fruity, fat free, sugar free, yogurt per day. I highly recommend the fat free Light & Fit yogurt from Dannon. Fat free milk can be used with tea or coffee or to prepare sugar free flans, sauces an creams.
6. You really need to drink a lot of water. All mineral waters are recommended, especially the diuretic ones. Avoid sparkling waters as they are too salty (except the Perrier). I love drinking Evian, that could be found at Whole Foods and Central Market
Please note:
- you can use some aspartame or splenda if needed
- vinegars, herbs, thyme, parsley, onions, garlic,…and most spices are authorized and highly recommended to improve the taste and create some diversity in your meals.
- salt an
d mustards are authorized but in small quantities (make sure you don’t take sugar-added mustard. I recommend the plain mustard from Maille).
- you can drink diet sodas but not gallons because of the sodium
- there’s a bunch of fat free, sugar free candies at World Market. Try the Licorette or the Läkerol pastilles.
and as many as you want: unlimited, whenever you want !!
Besides the benefits of proteins on the calories intake (see here for details), protein based meal are reducing the appetite (especially compared to fatty junk food!!). Usually after 3 or 4 days of protein-based meal, the hunger disappear almost completely, so hang on!!! It makes the rest of the process much easier when you don’t have to deal, as in most diet, with this: hunger !!!
Do
- eat whenever you’re hungry, but only using the list above. it’s the best way to counterbalance treats deprivation.
- carry constantly with you some of those foods to fight cravings.
- make the mental exercise of ensuring the appropriateness of the product you’re about to eat.
- weigh yourself everyday to measure your progress and stay motivated. You can also weigh yourself several time a day. You’ll be amazed by the changes.
- drink
a lot of water, at least 2 liters per day, if possible diuretic waters (see here): you need to cleanse your body from all the protein waste. Try to drink 2 glasses of water during your meals.
- take multi vitamin supplement if the phase is to last more than 5 days.
- take a bit of flax oil if you experience intestinal transit problems, but normally increasing a lot you water intakes should take care of this.
Don’t
- don’t e
xercise intensively. Your body may be naturally tired the first 3 days.
- don’t skip any meal. You need to maintain the routine, even-though you’ll notice you’re going to reduce progressively your intakes.
- don’t use butter or oil. Steam, grilled or smoke (Rudy’s fan, you know where to go).
- don’t eat bread or cereals for breakfast. Try smoked salmon, fat free yogurts, or egg beaters omelets.
- don’t add sugar, fruit or jelly in your fat free dairies.
- don’t use ketchup (too much sugar).
- don’t go to restaurants during phase I, it would be very frustrating. If you really have to (business trip), go to a steak house and have some grilled beef.
- reduce salt. it increases yo
ur appetite and doesn’t help flushing the fluids.
Summary
Duration is between 2 to 7 days.
This phase is done exclusively with pure proteins. It’s the most challenging and rewarding phase. It’s a strong foundation for the success of the whole program.
This phase requires absolutely no deviation, no pause, no excuse….and no exercise !!
Please note: this phase is
also used in phase 2.
What?
This is the phase that will lead you to the target weigh loss you wished before starting the diet.
This phase is in-fact structured in 2 alternated sub-phases that will end once you reach your goal. The sub-phases are:
- a sub-p
hase of vegetable with proteins (PL)
- a sub-phase with only proteins (PP)
We’ve just covered the pure proteins (PP) for the Attack phase. This section will cover more in details the Proteins + Vegetable phase (PL for Legume).
There’s no rule of thumb about the duration of each phase. As per Dr Dukan, the best result are achieved when each sub-phases last 5 days. I personally prefer to alternate every 7 days. Monday to Sunday. It fits better with my agenda if I need to plan for some business trip (PP is tough with business trip :().
The good news is that all the rules that applies in PP, applies also in PL. This means you can eat as much as you want, anytime you want. All the foods that were listed in the Attack Phase, are yours forever. In the PL phase, we are mainly adding the missing savor of vegetables…
You can mix and match proteins and vegetables as you want, but don’t make the mistake of solely eating vegetables during the PL phase. You need to feed yourself with proteins.
The allowed vegetables are (raw or cooked):
- tomatoes, cucumbers, radish, spinach, broccoli, asparagus, leeks, cabbages, mushrooms, celery, fennel, zucchinis, egg plant, bell peppers, any types of salad and even carrots and beets (moderatly)
All the starchy food is still banned:
- rice, potatoes, corn, all peas and beans, lentils and of course avocados (considered a fruit btw)
Artichoke is allowed but in very limited quantities.
Dressing:
As mentioned before, oil is not your friend in this diet program. You need to use some fat free, no sugar-added dressings. Central Market has a very good one. Or be creative, use lemon juice, fat free yogurt, vinegars (my fa
vorite: raspberry), herbs or spices.
Cooking method:
No oil. No butter. Use some cooking spray or boil them in water with some spices. Or even better buy a steamer and some fresh organic veggies from Whole foods. You’ll rediscover the genuine taste of broccoli !!
Another favorite is BBQ (especially the asparagus !!). You can also cook the vegetables directly with fish or beef and take advantage of some of the fat from the meat (like in a stew).
This phase will lead you to your target weight. You can expect on average to loose 2 to 3 lbs per week eating as much as you want. Of course there will be some days, even weeks, where the weight loss may not be, unfortunately, what you expect. Hang on there !! This is normal, especially during the PL sub-phases, but as long as you keep alternating PLs and PPs, you should enjoy roughly that rate.
Do
- alternate consecutive days of PL with consecutive days of PP. Dr Dukan recommends 5 days cycles.
- go to steak house and ask for the steamed veggies
- eat whenever you’re hungry, but only using the list above. it’s the best way to counterbalance treats deprivation.
- carry constantly with you some of those foods to fight cravings.
- make the mental exercise of ensuring the appropriateness of the product you’re about to eat.
- weigh yourself
everyday to measure your progress and stay motivated. You can also weigh yourself several time a day. You’ll be amazed by the changes.
- drink a lot of water, at least 2 liters per day, if possible diuretic waters (see here): you need to cleanse your body from all the protein waste. Try to drink 2 glasses of water during your meals.
- take multi vitamin supplement if the phase is to last more than 5 days.
- take a bit of flax oil if you experience intestinal transit problems, but normally increasing a lot you water intakes should take care of this.
Don’t
- in case you decide to stop here, don’t stop !! Don’t give up before you reach your target !
- in case you’re really giving up, do the stabilization phase if you don’t want to gain back right away all those deserved lost pounds.
- don’t skip any meal. You need to maintain the routine, even-though you’ll notice you’re going to reduce progressively your intakes.
- don’t use butter or oil. Steam, grilled or smoke (Rudy’s fan, you know where to go).
- don’t eat bread o
r cereals for breakfast. Try smoked salmon, fat free yogurts, or egg beaters omelets.
- don’t add sugar, fruit or jelly in your fat free dairies.
- don’t use ketchup (too much sugar).
- reduce salt. it increases your appetite and doesn’t help flushing the fluids.
Summary
Duration is based on an average 2-3 pounds loss per week.
This phase alternates proteins with vegetables. This is the phase that will bring you to your target weight.
What?
Congratulation, you achieved your goal !!! Beware now that all those lost pounds and frustrations are in fact on stake if you don’t pursue correctly the stabilization phase. It’s absolutely required to go through this phase. It’s true that you
deserve the result you achieved but don’t overestimate yet your ability to control your weight from now. Triumphalism is a dangerous emotion. The weight you managed to touch is not granted yet.. you need to go now through this last effort to make it yours, forever.
You’ve just finished the Weight Loss phase with the PL sub-phase, and for the first time this morning, the weight scale is displaying the number you’ve been fanatically dreaming of. Warning, if you’re tempted about going further hoping to secure a buffer before starting the consolidation, don’t : you need to focus on your next challenge now.
I’m going to provide to you the rules you’ll have to comply with for the stabilization but first let’s talk about duration. Your body has to get acquainted now with your new weight. This takes time if you want to secure your efforts. The basic formula is to consider 4 days 1/2 per lb. So let’s say you lost 20 lbs, you’ll need then to comply with the stabilization phase for 90 days.
So what can you eat….
1/ The first good news is that you don’t have to alternate anymore PL and PP sub-phases: the stabilization phase is based on the PL aliments as described before.
2/ We are also reintroducing in this phase all the foods we’ve missed during phase I and II, but with the following restrictions:
- one serving
of fruit per day. All the fruits are authorized but bananas, grapes, cherries and nuts.
- 2 slices of whole wheat bread per day.
- one serving of cheese per day (around 40g).
- 2 serving of starch food per week (pasta, couscous - 7 oz / lentils, rice, potatoes - 5 oz). Avoid butter and oil as much as you can to cook those.
- once or twice per week, you can have the following new meats: lamb, porc, ham.
3/ now the good news. in this phase you’re also allowed 2 full unrestricted meal per week but with the following guidelines:
- 2 meals not 2 days
- no refill !
- the 2 meals have to be apart by at least a day
You’re allowed to have a whole lunch or dinner, including wine and desert. Of course, you need to be moderate, if you’re planning to drink a whole bottle of wine, have some Queso and finish with a whole cheesecake, you missed the point. Those 2 meals are bringing diversity and quality, don’t make them orgies. I would suggest going to some fine restaurant with reasonable serving sizes.
Enjoy those frugal meals, Take the time to appreciate the savors you’re rediscovering. Question yourself about the subtlety of the food you’re enjoying.
4/ In order to counter balance those unrestricted meals, you need to keep one, just one day of PP per week. Try to pick up the same day every week, like the monday. It’s up to you to decide for the day but you need to stick with that day as much as possible.
Do
- comply with the calculated duration
- keep track of the food you’re having on a weekly basis to ensure you’re complying with the rules
- enjoy your unrestricted meals
- carry constantly with you some of those foods to fight cravings.
- make the mental exercise of ensuring the appropriateness of the product you’re about to eat.
- weigh yourself everyday to measure your progress and stay motivated. You can also weigh yourself several time a day. You’ll be amazed by the changes.
- drink a lot of water, at least 2 liters per day, if possible diuretic waters (see here): you need to cleanse your body from all the protein waste. Try to drink 2 glasses of water during your meals.
- take multi vitamin supplement if the phase is to last more than 5 days.
Don’t
- don’t take any refill during your unrestricted meals.
- don’t have your two unrestricted meals in a row.
- don’t confuse “twice a week” with two days a week 
- don’t skip any meal. You need to maintain the routine, even-though you’ll notice you’re going to reduce progressively your intakes.
- don’t use excessively butter or oil. Steam, grilled or smoke (Rudy’s fan, you know where to go).
- reduce salt. it increases your appetite and doesn’t help flushing the fluids.
Summary
The duration is an average of 9 days per 2 pounds lost during phase.
This phase is aiming at hampering gettig those lost pounds back!
This is the phase where you’re the most vulnerable mainly because of your overconfidence .
In this phase, you can almost eat anything you want but with some (small) restrictions and progressive food re-introductions.
What?
Do
Don’t
Summary
Forever.
Finally ! This is your daily life. Your only commitment is a unique day per week of pure proteins.
Related articles:
- Nutrition Facts in the context of healthy eating and dieting
- The First Customized Diet Book by P. Dukan M.D.
- Pierre Dukan, M.D. - Q&A the new “My Weight Book”
- Pierre Dukan, M.D. Protal Plan - Nutrition Facts
- Pierre Dukan, M.D. - Exclusive Interview
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Excellent recapitulation of the Protal Plan. You’re missing one important thing in the last stage: every day (for the rest of your life) you need to also eat 3 tablespoons of oat bran every day. Mix them with food or water or (he recommends in his book) make a pancake with the bran in it.
It seems to me that I’ve missed that part in the book. Let me check and I will add it here. 10x for the remark.
By the way I have managed to lose 13kg so far with minimum loss of muscle mass using “Protal”. It is seems to me that this is the best one I’ve tried for a while.
Are we allowed skimmed milk in Phase 1?
Are we allowed skimmed milk in Phase 1?
I am confused because in the book Je ne sais pas maigrir it is not mentioned!
According to my results, it is fine to make some exceptions as long as they are important for you (everybody has something small that cannot make due without) and they do not render the whole diet pointless.
As an example - for me milk is something that I cannot really live without. I use it always in my coffee, tea and with cereals. I always try to use fat free milk or at least low fat products if possible. Of course, at times I would not find low fat milk, so I used whatever I could find.
Keeping that in mind and looking at my results - I have managed to lose 13 kg following the Protal Plan with minor slip ups - like the milk for example.
[...] Related articles - Pierre Dukan PROTAL plan diet. [...]
Hello Eddy,
I would very like to see that book you are referring to - “Je ne sais pas maigrir”. Is it an English copy and where can I get it?
Thank you for your help in advance.
That diet is great. It is the most effective one that I have tried. Great article, though :). Excellent theme, I like it.
Dagdamor, I am not aware of the book either. 10x
It is in French but basically the main things are all on this website.
Hello! I would like to share some thoughts in this forum.
8 years ago a passed a brain surgery, which have a side effect - the metabolism of my body is very very low. As a result I put exctra weight. My doctor perscribed me “Reductil” but it did not help me- i dont gain more weight, but I do not lose weight either. Now I have started the above diet and folloing it very stricltly. I am in the first phase for 7 days but I still have NO change in my weight. My questions: Is it good the first phase to continue more than 10 days?By the way, I am drinking about 2 liters/day of water.
Hi, My first phase continued about 15 days. However, it is quite risky since during that phase the body starts to build up high level of toxins. That is the reason to increase your water intake. Judging by my experience so far, it is not recommended to exceed 15 day limit during this phase. Even so, after the 10th day you have to drastically increase your water intake. Between the 10th and the 15th day I started drinking about 4,5 -5 liters/day. It was difficult but the water helps cleansing the toxins.
I hope this information helps, if not, please, let me know.
Btw, I will check up on that “Reductil” drug - do you still take it?
hello, Halex, do you do any exercise? it can help u boost up your metabolism.
Can someone provide the translation of Dukan pancake recipe? or other desserts allowed during protein only phase
try this one:
Ingredients:
- 4 tablespoons oat bran
- 2 tablespoons wheat bran
- 1 egg
- 2 egg white
- 2 tablespoons nonfat plain yogurt
- 1 teaspoon baking soda (optional)
Directions
1. Mix all ingredients in a bowl, and stir until well blended.
2. Add a little bit of baking soda (optional)
3. Cook pancakes as you’d normally do!
4. What we usually do:.
5. Coat a nonstick skillet with a little bit of oil using a papertowel.
6. keep the pan on mid-low heat.
7. Pour a ladel of batter into pan.
8. Cook one side until the edges start to seem done.
9. Flip and cook the other side.
Hi, I have been stuck on the same place with my weight for 5 days now.
I am strict in the diet and this is frustrating. btw, I’m in phase phase 2 now. Any suggestions? 10x
—-
Reaver, it depends on your metabolism. Don’t rush it. Sometimes it takes longer. Myself, I was stuck for a week as far as I can remember; may be more.
Patience is the key….
BR
J.C.
Vegan Fitness
Hi I got a question.nobody yet can give me an answer.can I drink soy milk.it`s low fat and high in proteins. What about those fat free-sugar free Jello`s?
I can not live without chocolate!!!:)
btw me and my boyfriend are on the second phase .he lost 15 kg and i lost 6 kg
hmmmm what about popcorn w/ no butter?
Do you know what actually confuses me.dr Dukan doesn`t say anything about so many rich in protein foods……
Hi, Eva. About your first question - don’t deprive yourself of everything you like. If you don’t abuse it, use it :). What I am trying to say is, if you eat those Jello’s in such quantity that it does not tip the scale of the diet, you can probably get away with it.
The best thing to do here is to pick a certain day from the week and to eat your favorite food only then. It is what I did.
Concerning popcorn without butter; my advice is - try not to stick to the Protal Plan very strictly. I use it more like guidelines. The truth is different for each of us. Since I am a veteran of dieting, during the years I discovered which foods agree with me and which do not. For example: some foods do terrible things to some people but are beneficial for others. Just try it out :). Find out your own truth. The balance is the key here.
btw, what is your goal with this diet?
Allanon, How much weight did you lose with the Protal diet?
Thanks,
I am now on my 4 th day of I part of the diet. Till now I lost 1,6 kg. But I feel well ,light and happy. Meals are quite satisfactory and I never feel hungry. I plan to continue. I got polish language translation of french book. hi!
hI , I’am now on my 5th day and have lost 5lbs, i do sometimes get
a little panicky,and short of breath and my mouth is dry,so i try to drink
more water I drink about 2 litres a day.
I am determined to lose 3 stone………………
Any good sugestions?
Thanks
My biggest problem is cutting out nuts,can i have some one day a week when i’am on Cruise/
Thanks
Hey Maja. Welcome!
Hi, Antony. is your panic result of diet?
resently I read another lol-carb diet and there they say that you can have nuts….but Dr Dukan say that you cannot. i substitute nuts with beef jerkey. basically it`s only meat.Btw I have ebook in Bulgarian if you need a copy let me know.
Question-how about alkohol? Can you have some?
Hi, Eva. I presume the reason for that is the amount of fats that are contained in all kinds of nuts. Even though the fats in nuts are the best ones - Omega-3, and they are very,very healthy and beneficial - they are still fats:
- 1 gram of fat contains - 9 calories;
- 1 gram of protein contains - 3 calories;
-1 gram of carbs contains - 3 calories.
So in order to lose weight you should cut on fats - even good ones (for a time, of course).
P.S. About the book, 10x - Could you, please, send it as an attachment to support@think-slim.com.
Eva, here is a link where you can find how much proteins, fats and carbs are contained in nuts: http://www.calorie-count.com/calories/browse/1200.html
hi, Miszka. You’d best refrain from using alcohol during the diet. However, if you want to make an exception in certain cases, make sure you do not eat anything at least 6 hours after you consumed alcoholic beverage.
Drinking alcohol and eating at the same time is one of the worst scenarios. 10x
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Hi there! I did the first stage of Dr.Dukan’s diet for 12 days and i lost 5-6kg. Im taking at the same time REDUCTIL - 10mg. and chromium ( it helps to keep the sweet cravings away ) so officialy i’ve been sugar free and fat free for 1month.This is the best diet i’ve tryed so far…even it doesn’t feel like i am on a diet !!!And the book with coocking recepies from Dr.Dukan it’s a great help - easy to follow and simple to do. To everybody on the diet - keep up the good job and don’t give up because IT IS ACTUALLY WORKING….and i should know since i am the diet quin ( i’ve tryed every single diet and every diet pill on and off the market ).
Hi, Martcha. Indeed, this particular diet is excellent and proven to be working. A word of caution, though: since it is based on high protein intake, it increases the workload of the liver DRAMATICALLY and leads to increased toxicity levels. It is imperative to follow all time windows provide by Mr. Pierre Dukan during the different PROTAL diet stages in order to keep your liver within safe work limits. Also drink a lot of water. It will keep the toxicity levels at bay. My personal recommendation is: male adult - 3,5 to 4,5 liters per 1 day; female adult - 2,9 to 3,6 liters for 1 day. I wish a luck in your diet and take care. If you need our assistance or you want to share your experience write here or contacts us on info@think-slim.com
How many meals should I have during the day? and one more question, is 1,5 liter of liquid enough per day. I have low blood pressure and I can hardly drink this amount. Is there any connection? should I drink more or is that satisfactory? and ahead I thank anybody for replying me
Hi Jagoda,
I would suggest that you eat at least 4 times a day. If it is possible, the best thing is to eat 5 times.
Concerning water, 1,5 liters is not enough. Try to drink at least 3 liters on daily basis. It is not easy - believe me, I know
Please, check the post of ‘allanon’ - number 34 about water consumption.
As for the number of meals - I think 5 times per one day is excessive. For me, 4 times is enough…
[...] Pierre Dukan’s PROTAL Plan diet [...]
Hello everyone! I have succeeded to lose 16 kg by following Pierre Dukan’s diet. I feel great, more energetic and I have no troubles keeping my weight. For me, the Protal Diet Plan is an excellent way to improve one’s general wellness. As a perk - I even managed to get used to eating from 4 to 5 times a day which is gradually improving my overall eating habits and body condition. I am preparing a section called “Pierre Dukan Diet Testimonials” in which I will include pictures from my success.
[...] Pierre Dukan PROTAL plan diet [...]
[...] Pierre Dukan’s PROTAL Plan diet [...]
[...] Pierre Dukan - Protal Plan Diet [...]
I am looking far an english digital copy of the “My weight book” of Pierre Dukan? Does someone has it? 10x
I’ve read the book and I started my died on Aug 5th. So far, I’ve elminated 15 pounds, and I’m feeling absolutely great.
But I have a doubt: in the book, the oat bran is introduced only in the stabilization phase. But when we read the recipes, we see the oat bran since the beggining of the suggested diets.
As I’m facing some constipation problems, I would like to check with this group the correct understanding about when the oat bran can be introduced. I’ve read the James Brister post about this topic, and maybe he can help me.
Thanks a lot
First of all, congratulations on your success using Dukan’s diet. Concerning oat bran, I’ve double checked and it should be only consumed during the stabilization phase.
About the constipation problems, I managed to “fix” the issue with coffee and different types of tea. If you’d like I can check and give you the type of tea used.
I’m looking for people who are following the Dukan diet.
I’m willing to use an every day update with any one who needs support like me!
I know this diet very well, because I did it last year, but unfortunately, I did not do the stabilization so I put almost all the weight back on.
Today, I need some motivated people to talk evrey day about our life with Dukan.
I’m 28 and I live in France.
I’m studying and I love traveling.
If you are interested leave a message on my website. Cheers!
Hello Marcia,
The oat bran is allowed from the beginning.
Never go over 2 tablespoon.
As for the constipation problem use some special water or tea.
When you are in PL or PV days, try to select veggies that will help you go to the toilet! ( in my case, spinach works well)
Hello Everyone
I scanned some of your post and I must say, there are a few mistake!
I know Dukan by heart and I now it works, but only if you are serious about it and if you follow the rules, from the beginning.
I saw a recipe of the galette with 4 tablespoons of oat bran: you should not exceed 2 TBS per day. So if you use that recipe, you should use it in 2 days.
No alcohol. Why because, it’s sugar. Not allowed at all.
I’ll be happy to help more!
So if you have any question do not hesitate!
Hello Samparis, thanks for the info. Cheers
This diet is great.
Hi all,
Thanks for the replies.
I’m doing a turnaround with Benefiber added to water or tea. It’s been helpful.
So far, since Aug 5th, I’ve already eliminated 10 kilos. What is absolutely great. I’ve been very VERY attached to the plan, no one moment of fail.
Why?
Because Dukan Diet is the first diet I see a proposal to the “return to the real life” with foods and timing: it makes sense and I believe in it.
I’ll continue without the oatbran, unless it’s extremely necessary.
But I can say: if you do the diet, it works.
My brother in Brazil is also doing it, and we are supporting each other, by phone/email, all the time. It’s been working great for him too (so far, he’s eliminated 12 kilos, in the same period I did).
Let’s continue this fantastic and supporting conversation!
thanks
Regards
Marcia
Hello Marcia,
Yes it works…But you have to go through all the phases. Otherwise, like I did, you will but all the weight back within a few months.
Where do you live? I’m sure you can get it from a special shop. you know, you should get used to this food as you will need it all your life to keep the weight you want!
So the earlier, the better.
You can use it in many ways!!
It allows you to make a pizza when you are on PL (or PV, I call it like that in English: Proteins+Vegetables) and its great!
You can make some blini-like cakes to eat with salmon…
I agree with you when you say that it is the 1st diet who helps you get back to good eating behaviours!
I love smoked salmon and it’s probably the only diet who allows you to eat that!
You can also easily go out with Dukan.
Yes let’s go on supporting each other.
Hello Nat,
Tell us more about your experience with the diet!
We should try to share that.
I started (2nd time) yesterday, I lost 1.9 kg so far!
I have about 30 kg (exactly 34) to lose.
My aim is to do phase 2 until 16/09/09 so I have 1 year to do so!
I’m looking forward to hear from you.
Hi everyone,
I’ve been doing the diet since 7th of August and i’m not very happy with the results. Thats like a month and a half and i lost 5 kilos. The process is very slow and have huge cravings minly for chocolate and potatos ;o) I think it may be my fault mainly because i do allow myself some forbidden staff like cereal bars in the morning(no choclate and the lowest possible caloeries) and i probably had alchohol about 3 times during that time. I’m struggling to make myself drink water, i hardly manage to drink 1,5 per day and I’m running out of ideas of what to eat that contains protein. I’m not really a meat person so i eat fish all the time and dairy products and i’m getting sick of it.
I will really appreciate it if you could tell me some vegeterian foods that are high in protein. I also wonder does the amount of weight you loose depend on how much you weight.My target is 15 kilos and i feel like giving up already.Does the diet still works if you alow yourself sertain foods that were not listed?Or do we have to folow everything strictly for it to give results?
Mariya
Hello Mariya,
You seem desperate…
I’ve seen some girls in your situation and although they lost weight, in the end, they gave up on that diet.
There are many good diets. There is one for evereyone of us.
If you are like you are now after 1.5 months, maybe this diet is not for you!
I do not want to discourage you but If you do not like meat, this diet is definitely not for you.
Why? Because Dr Dukan started this diet because when he was a simple doctor one of his patient who loved meat wanted to lose weight.
And so Dr Dukan told him to eat meat for a few days and when the patient came back in his cabinet, they both realized that he had lost a few kilos.
And that’s how Dukan started to search on proteins and diet.
What I like with this diet is that you can eat real food! Fish, meat and vegetables.
What alternance are you doing? Maybe you should do 1/1 or 3/3 rather than 5/5.
With this diet I never felt any frustration, so to me starting to feel that way is no good for the future…
Just think about all that…
Water is not the only thing you can drink!
You have diet c…, ice T… light, tea, coffee and many other drinks!
If you need help let me know.
Hello,
Sorry to be strict, but Dr Dukan never said you should alternate 7/7, meaning 7 PP days and 7 PL (or PV) days. That’s too much for your body!
You can alternate 1/1 or 5/5 and also another one, but I have to find my book to tell you what Dr Dukan says.
We have to be careful and reaaly follow what HE says.
Hi samparis,
Thanks for the response!The problem with me is that i have already tried many drastic diets that worked for a short while but not in the long term. I think diets dont have effect on me anymore. I will not give up just yet because the diet is giving results although very slowly but i do think that with this diet i can keep what i lost for longer.Even if i dont reach my target its still something.Thanks for the advice!I will check the net for more info on protein foods ;o)
Hello Mariya,
I’m happy that you want to go on, but do listen to your body!!
Can you tell more about your numbers? your starting weight, for exemple. If you weight 90 kilos, you will lose faster than if you lose 70.
What is your alternance?
You know, there is no miracle or magic in this diet.
Dr Dukan has listed all the food you can have already.
I have listed it on my site as well so go and check (click on samparis and you will have the address I think).
Now, you have to start COOKING in order to feel less frustrated and add a special touch to your proteins.
This morning, my mom made some delicious oat bran cookies for me!! While eating them, I thought that I was not on a diet!!
You have everything to succeed so just be creative!!
Do you go to the restaurant?
I went twice already!! If you go with someone and you are on a PP day just give the side to the people who are with you.
I’d be happy if you tell us more about you and answer some questions!!
I hope I don’t seem to bully, but I was one of the “head” of a forum one year ago.
Hi,To start with i weighted 68 kilos when i sarted now i am 63.My target is 55. Im not very tall too so i think this is realistic target. I know from experience that my metabolism is very slow but i do try to exercise at least 3 times a week. Running and some additional exercises. What wories me with this diet is that it is very slow i loose about 1 kg per week. I used to do 5/5 but i now decided that is better for me and easier to do 7/2 because i really feel the need for vegetables. See i’m listening to my body :o) I probably need to take a cooking book and really start cooking to make my food more interesting i agree with that. Really aprreciate the help and your responses they seem to help and i feel more positive. I dont want to quit…I was wondering the book does not really say expliciltly anything about many foods and drinks. Like fruit juce for example if its no added sugar is it that harmful. And can we eat cereal?If somone can answer these questions for me that be great. Thanks ;o)
Hi! I have a question and I hope somebody can help me!
I started the diet 10 days ago and went from 56kg to 53kg. My target is 50kg, so just 3kg more to lose! My question is, should I do the stabilization phase now or just ignore it and go on with PL/PP until I reach 50kg?
Today I could not fight the desire of eating 2 pralines and 1 fruit cupcake, because these are the things I just can’t live without
Thank you for help!
Nana x
Hello Mariya,
You have the French book? Really? So you speak French fluently?
Well, it’s totally normal that with your size and weight, you do not lose so much!!
1 kg a week is already a lot! You cannot imagine!! Some people would love to lose even 500 gr a week!
And think, the slower, the better.
You may lose more with other diets but you will put back even faster!
This diet allows you to know yourself and develop the way you behave towards food.
Yes!! do take some recipe books and try to adapt them to the diet.
Unfortunately, you are not allowed any fruits because they are sweet! Natural sugar, but still sugar.
And it’s the same for cereal.
You know, I know this diet! I’ve met many people doing this diet. I’ve read many things on the subject.
You mean 2/7 right? 2 days of PP and 7 days of PV? I’ve never heard of such an alternance.
You will tell us how it works!
You still have 8 kg to go. So be courageaous and try to think about this diet as a way to eat not a diet.
That’s the way I take it. Some people do not eat pork or seafood. I do not eat sugar or fat.
You will not lose the 8 kg as fast as the 5 you already lost. It’s like that in most diets.
So take it easy and think that slow is not bad.
At least your body is not traumatized.
Some of the girls of my forum were in the same size and weight category and they manage to rich their target but not in a few weeks! In a few months!
Losing weight is a very long process when you want to lose over 10 kg.
I’m sure you know your body and the diet world, but I know this diet very well. I lost over 20 kg the 1st time and I blew it all because I did not follow what Dr Dukan said till the end.
And here I am again! So I’ve learned my lesson!
What I’m telling, I applied to myself as well!
So good luck!
I hope we can go on talking about our experiences!
Alcohol and bran :
I ate a spoonful of oatbran in my yoghurt yesterday and, as I feared, the scales rose slightly. I have a slight intolerance of grains and it seems that it includes oatbran so I will have to do without it during the PP phases.
In re. alcohol, the spirits (vodka, gin, whisky, brandy) are all zero carbohydrate and allowed in small quantities on other low-carb diets. Would a vodka on the rocks after eating be too bad and/or should I wait for the PL phases to drink?
Fabulous site by the way and really helpful.
Hair Loss!
I did great with weight loss 13 kg in 6 weeks but my hair is falling at alarming rate I may become bald soon!
Hi all,
I’ve just read the comments. Community helps!!
I’m totally connected to my diet. After almost 2 months, I’ve already eliminated almost 12 kilos. Comparing to previous experiences, it’s great.
My brother is also doing the diet at the exact time I am, and he’s already elminated 14 kilos.
I sometimes dream with some foods I’m not eating, but I will wait to the time I can eat them. I’m really committed to the died.
Mariya, 5 kilos in one month, for women is not bad. Men are able to lose weight quicker, but we have different metabolism.
What I’m doing to help with the water is adding the little sachets of tea (green tea, raspberry tea, etc) and drinking. I’m drinking much more.
Since I started, I’m taking Vitamin C, a complex of Vitamins named Think Smart, from Whole Foods. I think it helps in not having hair loss or fatigue. It’s working for me.
I’m very happy with the results, and it’s great to hear the comments from family, friends and co-workers.
I look forward to read the comments of the community again soon
Regards
Hello everyone,
I’ve been on the diet for 5 weeks now, and I lost 9 kg!!!
I feel great, I wear 2 sizes less. I still have 4-5 kg to loose but with this diet I really believe it will actually happen :-))))
I am now even used to eggs and smoked fish (as I dont like meat and frutti di mare) after 5 weeks.
I’m very very happy with the results!!!
PS
I have the book in Polish language, and it is available in majority of bookstores.
Hi, i started the diet on 19 july, i have lost 11kg till 19 sept, so in 2 months, but from alsmost a month i am fighting with 1 kg, and i still have 5 more to lose. It really works fast in the begining, but after some time the scale srats to freeze.
I still have 5 kg to go, so i decide to do my best, because honestly the last month i have used asure free bonbons, just to be able to keep on going and i am 3-4 times a week srinking wine, which actually is skipping the rules.
Also i remmember very day that the weight i want to reach was my weight 11-12 years ago, Dr. Ducan says your body remmembers your kgs and it is very difficult to convonce it to accept new weight, as every kg you lose in the last fase of losing is a real fight with your body, which keeps also fighting to keep its resorses.
Hello!
I am on the attack phase and haven’t lost any weight at all eventhough I haven’t broken any of the rules… Is this normal? It’s been five days!! Should I stay on the attack until my weight drops?
I am searching for a book from Pierre Dukan (”Je ne sais pas maigrir”) but IN ENGLISH; I do not read French to well.
How can I find and buy an English copy of this book?
I hope you can help me, thank you!
Barbara Heppener
Hi B. Heppener, I am downloading an English digital version. I will provide you a link to the Pierre Dukan’s book very soon.
Hi All
I’ve been on the diet for 13 days now and i’ve lost only 3 kg.. It feels that you guys are getting the results much quicker and i’m wondering what i must be doing wrong..
I drank wine 2 times, 1 glass yeah with nothing after it; then i ate these oat pancakes for breakfats during the combined period, maybe that’s the thing? I’m doing my best to drink about 2 littlres of water per day but the thing is my blood pressure really doesnt tolerate this- im dizzy all the time, so i got back to the book, and the Dr says it might happen so i reduced the intake to 1 littre..
also, i drink these fruit yoghurts, its written that they allowed but not more than 2 per day- im observing that- the ones i get are fat free and have VERY little carbs, which is the reason the Dr says they are allowed only 2 per day..
someone mentioned hair loss- that’s been actually alarming in my case- too much, i can actually feel the difference of how much hair i’ve lost by touching it and when i put it in a bun :((((
that’s it from me, if you guys have any suggestions pls go ahead, i’ll be happy to hear your opinions,
Eve
Hi Eve,
Women lose weight much slower than men. Also many people had a slow start when using Pierre Dukan’s diet. Loosing weight is very is different for each an every one of us. Here I should mention that thinner people are losing weight more slowly than heavier people. How much do you weight?
Concerning water; drinking more water than usual can increase blood pressure so, for me, you should measure it and if it is too high just reduce the amount of water that you are drinking daily.
About the hair - starting taking vitamins, especially complex ones for strengthening one’s hair. Normally, the diet is reducing the amount of vitamins intake.
Hi Allanon. Did you manage to find any books by Pierre Dukan in English? many thanks
Hello All,
I’m looking for the English version of this book if there is one. There might be. My exgirlfriend has the Bulgarian version and the diet has worked out well for her. If anyone knows of an English version please let me know. My email address is Flyman1999@verizon.net.
Thank you.
Hi there! Does anyone know more about the oil Dr. Pierre Dukan recommends to use for sauses etc during the diet? Thanks
Hello. I am so happy to find u all! I started the diet last Tuesday and have lost 8lbs. I too am looking for the English version of the book. Thanks in advance and good luck to everyone.
Hi Divachic, congratulations! If you have any questions concerning Dukan’s diet feel free to ask here.
Hi all,
I’d like to share my experience with the Protal Plan too. It’s been 6 weeks since I’m on this diet and I’ve lost 7.5 kg (I’ve got electronic scales ;-). Reading the comments in this forum I understand that I’m not doing that great and am getting a little concerned now. I’ve got another 17 kg to get rid of! I have gradually put on the excess weight in the last 2-3 years especially the last one so I was hoping that will move faster in the right direction. I’m quite strict allowing myself only minor sins (i.e. a PL meal in the PP period). Otherwise feeling quite happy, much more energetic and healthy. My problem is that I don’t exercise anymore. I started cycling and managed to have some physical activity every day. I’d go to the rowing canal (it’s a sports facility in my home city) and do 20k cycling or I’d go walking for an hour or so. The weather here got quite cold though and my working hours would not permit long walks and so on. On the other hand I don’t like going to the gym so I’m really stuck. Can someone advise please? What do you do to exercise?
Hello Maria,
Despite the fact that Dukan’s diet is quite balanced it hides the usual potential for dangerous influences for your body. If you hate the gym and if it is cold outside to jog, you could try an electronic bike at home. I am certain that you are completely aware that you will not be able to lose weight and keep it up without a regular exercise and food limitation.
Myself, I normally use a number of tricks whenever I am not able to exercise - from drinking a lot of water before a meal to trying to eat extremely slowly. 10x and I hope I was able to help
Hi everyone,I am on that diet 4 th day,really please,2kg.
My aim is 5-6 kg,which I am fighting with for years.I’ve read all comments.For Diet to work you have to be very strict,breakfast bars and drinks,comoooon,you’ve got to be curring!Nobody still answer,can we have soya product,I love soya yoghurt!I don’t like meat,but if its work I am eating it,I am very creative with cooking,so everything I eat is tasty(almoust).I am going to put my daughter on this diet,a bit worry,but I’ll keep eye on her,she is 19,and need to loose 10-15 kgs.Yes,I am Bulgarian and have the book on bulgarian,but this book is not yet in UK,I’ve asked everyway!
I am on 1/1 now,and drinking a lot water and tea(in the loo every 10 min :))I made myself for dinner chiken liver with a little bit of flour,and plenty of onions,and water,in the oven,,and as a salad-tomatos and cucumber with cottage cheese,lovely,tasted really nice after 2 days of only meat!
Good luck to everybody!
about the soya products,please….