is considered to be the most valuable tool for weight loss. In many instances this is the only set of tools needed.
Please note that the period of walking prescribed is only the minimum exercise required. Increased exercise, such as resistance training and weight lifting, will provide much greater benefits than simply walking can provide. While walking is one of the best all-around exercises in existence there are other targeted training types that can accelerate the weight loss and increase in muscular definition.
Final Considerations
Before you begin this diet please consult a doctor. This diet will restrict many food groups that you may be used to eating. In the beginning this can lead to nutritional deficiencies as you adapt to the change in eating habits and find alternatives to your original food sources.
Even after reaching phase for a diet that is low in fat and carbohydrates may lead to general fatigue. Further issues to consider are the possibilities of constipation, mood swings, and odd sensations in the body. Most of these issues will be worked out after a period of adjustment.
Eating protein in large amounts on a continual daily basis can lead to the increased occurrence of headaches and the possibility of bad breath. If you have a medical condition you will need to discuss it with your doctor prior to starting this diet. If you have kidney disease, for instance, you should avoid this diet.
One of the more attractive aspects of this diet for some people is the fact that it allows the dieter to consume artificial sweeteners and diet soda. It should be noted that these items provide no essential nutrition and may be potentially harmful to your health.
Chapter 8- 8 Dukan Diet Recipes
Lemon Roast Chicken with Tandoori Spice
Preparation time: 15 minutes
Baking time: 1 ½ to 2 hours, depending on the weight of the bird
Ingredients: (Serves 2)
1 whole chicken
7 teaspoons of sugar free tandoori spice
1 sliced lemon
Directions:
Pre-heat the oven to 350 degrees.
Place the chicken in a large roasting pan and loosen the skin from the breast to form an opening for the lemon slices. Fill the opening with 3 teaspoons of tandoori spice and 4 slices of lemon.
Turn the chicken and continue this process to create two pouches over the legs. Fill each opening with a lemon slice and 2 teaspoons of tandoori spice.
Place the roasting pan on the middle oven rack and bake for 1 ½ to 2 hours, or until the chicken reaches an internal temperature of 165 degrees. Another way to ensure that the chicken is fully cooked is to cut into the largest part of the bird with a knife until clear liquid drains.
Remove the skin and serve hot.
All Spice Salmon
Preparation: 5 minutes
Baking time: about 20 minutes, based on size of fillet
Ingredients: (Serves 2)
2 large fillets of salmon
Black peppercorns, ground
1 teaspoon of all spice
Directions:
Pre-heat the oven to 350 degrees and use parchment paper to line baking tray. Score the salmon skin with cuts (diagonal) to allow the flavors to infuse the meat.
Position fillets of salmon on the tray with the skin side up. Rub all spice and pepper into the cuts.
Place fish on the middle oven rack and bake for around 20 minutes, until the fillets reach an internal temperature of 135 degrees and allow the skin to crisp.
Spicy Indian Omelet
Ingredients: (Serves 1)
2 eggs
1 Tablespoon olive oil
½ 1 green chili, seeds removed and diced
½ red onion, finely sliced
1 spring onion, minced
1 tablespoon of fresh coriander, diced
A dash of garam masala
A dash of turmeric
Salt and pepper
Directions:
In a medium bowl, gently blend eggs and combine all ingredients. In an 8 inch nonstick pan, add olive oil and heat to medium.
Slowly pour eggs into the pan and let cook until the bottom starts to set. Lift omelet allowing excess liquid to drain under. Flip and cook a few more minutes before folding.
Green Beans with Egg and Tuna
Preparation: 5 minutes
Cooking time: 10 to 20 minutes
Ingredients: (serves 2)
5 ounces fresh green beans
2 eggs
2 cans of tuna
1 garlic clove, minced
Salt
Directions:
Steam green beans and garlic for approximately 10 minutes (or to desired texture). Boil eggs.
Peel and chop eggs. Add tuna and eggs to green beans and season with salt to taste.
Dukan Oat Bran Galette
Preparation: 5 minutes
Cooking time: 5 minutes
Ingredients: (Serves 1)
1 ½ to 2 tablespoons of oat bran
1 egg white
1 tablespoon quark
1 tablespoon fromage frais
Directions:
Mix the fromage frais, oat bran and, quark together until mixture is smooth.
Vigorously beat the egg whites, and blend thoroughly into the mixture. Add olive oil to a non-stick pan over medium heat.
Slowly pour in mixture. Cook for 2-3 minutes per side.
Pesto
