The Importance of snacks and anticipation

In the Dukan diet, one of the advice that is really useful is to anticipate these little cravings ( or big) that we all have. Especially during the beggining of the diet, our body is still addicted to sugar.

I explain myself : once you have eaten some sugars (it includes white bread,white pasta,white rice ) the sugar level in your blood raises.
To regulates it, your liver will produce insulin ( that is what diabetics cannot produce, that is why they are insulino-dependant and have to shot themselves with insulin)
Once in your blood, insulin will withdraw all the sugar all of a sudden : and that is where you are craving for a cookie at 3 o'clock in the afternoon! Your body is craving for more sugar ! Infernal circle.

With the attack phase, you cut off the circuit. And you ll experience cetosis.No more big sugar cravings.

But on the long run, you have desires. You see chocolate cakes...you see all these sweet things that you like..

And the good news is that with the sweeteners (Splenda or aspartam or truvia, erythritol , stevia)
you can totally treat yourself. The trick is to always prepare in advance the sweet things that you are allowed to eat and to always have some accessible in case of big craving to avoid all temptations that would defeat all your efforts.

I am cooking quick things as Meringues. (whipped egg-whites with sweeteners cooked in the oven)

The secret is to whip your egg whites in a pot put in boiling water; Also it is important to put the sweetener at the end and to leave the oven open while cooking them.... Then you got some crispy meringues that you can eat as much as you like ( Don't forget that eggs are the only "pure proteins" product that exist !
You can then add some colouring and flavor you like :

I also cook myself a chocolate-tofu flan :

I buy some organic silky tofu ( the soft one, is more creamy and so better for dessert).
Add a spoon of corn starch, a spoon of cocoa powed ( no fat, non sweet ) and I cover  the preparation with sweetener  (I use Truvia powder , but most of the French women use liquid aspartam for cooking). Mix with electric mixer. I put the all thing in a cooking pot ( don't take too large so your flan will have some deepness , yummy !)  in the oven for about 30 to 40 minutes at about 350 ° F. ( 200°C)
Then let it get cold and put it in the fridge for a while. Enjoy !

( I  added some vanilla aroma and hazelnut aroma drops : yummy  !)

If you want a real "flan" texture ( more jelly) boil the mixed preparation in a pot with some agar-agar before cooking it.

If you want a nice presentation of this dish, you should remove it from the mould in a nice plate when still warm...

I also treat myself with some Dukan lemon american cheesecake :

For that I use non fat ricotta and fat free philly cheese and 0% yoghurt that I leave one night in a colander ( to avoid the water of the cheese, that ruins the cooking !) then I mix it with  two or three eggs ( with a furk not an electric mixer because the ricotta is a bit granular ( to avoid the granular effect, either change the cheese for another or leave it really long in the oven at small temperature) lemon aroma drops and sweeteners ( I use 6 to 8 packets of Truvia)
Then I cook in the oven for about 45 min to one hour in a double boiler ( that avoids the water !) ( the lemon smell that comes out ..! mmmh !)
and leave it in the fridge for the night.

my favorite.

You can even recreate the crust with oat bran

Another recipe of cheesecake :

Put 600 g of "fromage blanc" ( solid yoghurt 0%) in a colander for the night with absorbing paper in the top. Whipp the white of 3 eggs + a  pinch of salt ( put in the fridge)

Mix 3 tbspoon of power milk (non fat non sweet) until it is smooth. Mix with an electric mixer one yolk with 3 tbspoon of liquid sweetener to cook, 2 spoons of vanilla aroma (or lemon ) , 2 tbsp corn starch and 2 tbsp of yeast and then add the first mix of milk. Mix until it gets whiter.

Add 400 gramms of the yoghurt from the colander and electric mix.
Then incorporate delicately without breaking them the whipped egg whites.

Put in a silicone pot.

Cook approx. 45 min at 160° C ( 200° F) double- boiling ( = in a pot full of water)

Once cooked, let it in the oven with the door open.


Take the cheesecake out of it silicone pot and put it in the fridge on absorbing paper.

Eat cold:

(Pic taken from Duduche blog)



I also make some "home -made minute ice-cream" by mixing some yoghurt with power milk, coloring, aroma, and sweetener  : it is great :

Finally, yo can cook what we french call the "DUDUTELLA" that replaces the Nutella :

• 1tbsp cocoa powder
• 1 tbsp powder milk
• 1 small spoon liquid sweetener
• Hazelnut arome
• 1yolk

 Mix everything, sweetener and aroma last and leave it in the fridge for a while.
A good substitute if you really are craving for Nutella. You can toast it on a Dukan Pancake !

Learn how to treat yourself... with real diet and good food !