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Today only, get this Amazon bestseller for just $0.99. Regularly priced
at $4.99. Read on your PC, Mac, smart phone, tablet or Kindle device.

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April 20, 2017

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Weight Loss

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The Dukan Diet is one of the latest dietary trends based on rules that promise fast weight loss results. Read on and find out how to implement the 4 phases of this popular diet and increase your weight loss results significantly.

  1. Attack Phase

The first or the attack phase takes about 10 days. It’s also the most aggressive phase as you can lose over 2 pounds a day, depending on your weight loss goals. The attack phase can be scheduled in the following way:

  • If you have less than 10 pounds to lose, stay 1-2 days on the attack phase.
  • If you want to lose anywhere between 10 and 20 pounds, stay 3-4 days on the attack phase.
  • If you need to lose anywhere between 20 and 40 pounds, stay 5-6 days on the attack phase.
  • Phase if you have more than 40 pounds to lose, stay 7-8 days on the attack.
  • It’s not recommended to stay on the attack phase for 9-10 days without medical

The basic Dukan diet rules for the attack phase include:

  1. You MUST drink a minimum of5 litres of water every day of the program to protect your kidneys from overworking and your body from dehydration. Protecting your kidneys is vital because the Dukan Diet is a high protein diet.
  2. You MUST consume5 tbsp of oat bran every day. You can mix oat bran with no-fat yogurt, or you can eat it as you like.
  3. You MUST walk for about 20 minute a day on a regular basis. This is the only workout you’ll need to do.
  4. If you don’t see any further weight loss results after the first 5 days, go to phase 2 even if you planned your attack to last
  5. You can eat anything from the foods below as much as you want:
  • Lean beef, veal or rabbit;
  • Chicken and turkey without skin or the outside part of the wings (which is too fatty);
  • Lean ham;
  • Beef, veal, or chicken liver;
  • Any fish (except canned in oil or sauce);
  • Shellfish and crustaceans;
  • No more than 2 eggs a day, but unlimited amount of egg whites. Remove the yolks if you have high cholesterol;
  • Low fat (less than 5% fat) or no-fat dairy products;
  • Sweeteners (except fructose based), herbs, vinegar, garlic, mustard, sugar free natural ketchup (in moderation), onion (as spice), lemon juice (as spice, not for drinking) and any other spices;
  • Sugar-free chewing gum.
  1. Cruise Phase

The second or the cruise phase of the Dukan Diet takes as much as you need to reach your weight loss goals. It could be a week, a month or a few months, depending on what your desired weight is. The Cruise phase rules for the Dukan Diet include:

  1. You MUST increase the oat bran consumption to 2 tbsp a
  2. You MUST increase your exercise to 30 minutes of brisk walking every da
  3. You MUST alternate one day with foods only from the first phase, with one day with foods from the first phase + vegetables from this list:
  • Artichoke;
  • Asparagus;
  • Aubergine;
  • Beetroot (in moderation);
  • Broccoli;
  • Brussel sprouts;
  • Cabbage;
  • Carrots (in moderation);
  • Cauliflower;
  • Celery;
  • Chicory;
  • Courgette;
  • Cucumber;
  • Fennel;
  • French beans;
  • Leeks;
  • Mushrooms;
  • Onion;
  • Peppers;
  • Pumpkin;
  • Radish;
  • Salad leaves;
  • Sorrel;
  • Soya beans;
  • Spinach;
  • Swede;
  1. You MUSTN’T drink alcohol during the first and second phase.
  2. You can drink coffee and tea during any phase of the Dukan Diet, but without any Optionally, you can add skimmed milk to your coffee, but nothing else.
  3. Consolidation Phase

The consolidation phase starts when you have reached your weight loss goal. In the third phase you can eat anything you want, but to prevent gaining your weight back, make sure you follow these rules:

  1. For every pound you lost, you need to be on this phase for 5 days. So 10 pounds lost require that you be on the Consolidation phase for 50 days.
  2. You should eat at least one fruit every day. Any fruit is allowed except for bananas, dried fruit and cherries.
  3. You can eat 2 slices of wholegrain bread a day.
  4. You can include no more than 40 grams of cheese to your menu every day (just avoid goat cheeses, roquefort and camembert).
  5. You can eat 2 portions (220 grams each) of starchy products per Choose between pasta (cooked al dente), wholegrain rice, lentils or beans. Potatoes and white rice should be avoided.
  6. You can have some lean pork or lamb once a week.
  7. You must have one day of pure protein every week (choose only from the foods allowed in the Attack phase). It is recommended to choose a Thursday, but if this doesn’t fit your schedule, you can choose any other day.
  • You can have celebration meals, which means you can eat anything includingpizza, French fries, ice cream and chocolate cake twice a week. However, make sure you stick to these rules:
  • Limit to a single, average-sized
  • You shouldn’t have celebration meals two days in a row.
  • Celebration meal means you should enjoy the tastes, rather than rush
  • Ideally, your celebration meals should be homemade.
  1. Stabilization Phase

The last or stabilization phase gives a set of rules to become your new improved lifestyle. These rules will help you prevent weight gain in the future and live a healthy life. The 3 Dukan diet rules for life include:

  1. Stick to a pure protein day once a
  2. Eat 1-2 tbsp of oat bran daily to cut out
  3. Stay active and walk at least half an hour aday on a regular basis. If you are time-deficient, find other ways of staying active during the day. For instance, take the stairs instead of the lift, or walk short distances instead of driving.

If you put on a few pounds, don’t wait until you gain a few more. You can easily get back on track by including 2 pure protein days per week (only foods from the Attack phase).

Source:http://houseforhealthyfood.com

healthytipshelp.com
Dukan Diet Rules

Below are the 4 phases with the Dukan diet rules to follow for a rapid weight loss.

1. Attack Phase

The first and most aggressively phase (you can lose even more than 2 pounds a day) of the Dukan diet lasts up to 10 days, depending on the number of pounds you need to get rid of. Here is how to think and schedule your attack phase:

  • Stay 1-2 days on the attack phase if you have less than 10 pounds to lose.
  • Stay 3-4 days on the attack phase if you want to lose anywhere between 10 and 20 pounds.
  • Stay 5-6 days on the attack phase if you need to lose anywhere between 20 and 40 pounds.
  • Stay 7-8 days on the attack phase if you have more than 40 pounds to lose.
  • Staying 9 or 10 days on the attack phase is not recommended without doctor’s advice and supervision.

Here are the main Dukan diet rules for the attack phase:

  1. You MUST drink at least 1.5 litres of water every day of the program to avoid overworking your kidneys and dehydration. The Dukan Diet is a high protein diet, so protecting your kidneys is very important.
  2. You MUST incorporate 1.5 tbsp of oat bran per day. I like to mix oat bran with no-fat yogurt, but you can eat it in any form you like.
  3. You MUST walk for about 20 minute daily. This is the only workout required and recommended by the Dukan Diet’s author.
  4. If after first 5 days you are not seeing any further weight loss proceed to the Phase 2 even if you planned your attack for longer.
  5. You can eat as much as you want as long as it is on the allowed foods list:
  • Lean beef, veal or rabbit;
  • Chicken and turkey without skin or the outside part of the wings (which is too fatty);
  • Lean ham;
  • Beef, veal, or chicken liver;
  • Any fish (except canned in oil or sauce);
  • Shellfish and crustaceans;
  • Up to 2 eggs per day and unlimited egg whites, but watch the yolks if you have high cholesterol;
  • Low fat (below 5% fat) or no-fat dairy products;
  • Sweeteners (except fructose based), herbs, vinegar, garlic, mustard, sugar free natural ketchup (in moderation), onion (as spice), lemon juice (as spice, not for drinking) and any other spices;
  • Sugar free chewing gum.

2. Cruise Phase

The second phase of the Dukan Diet lasts as much as it needs for you to reach your desired weight. It could last a week, a month or a few months, depending on your weight loss goal. Here are the Dukan Diet rules for the second phase:

  1. You MUST increase the oat bran intake to 2 tbsp per day.
  2. You MUST increase your exercise to 30 minutes of brisk walking daily.
  3. You MUST alternate one day with foods only from the first phase, with one day with foods from the first phase + vegetables from this list:
  • Artichoke;
  • Asparagus;
  • Aubergine;
  • Beetroot (in moderation);
  • Broccoli;
  • Brussel sprouts;
  • Cabbage;
  • Carrots (in moderation);
  • Cauliflower;
  • Celery;
  • Chicory;
  • Courgette;
  • Cucumber;
  • Fennel;
  • French beans;
  • Leeks;
  • Mushrooms;
  • Onion;
  • Peppers;
  • Pumpkin;
  • Radish;
  • Salad leaves;
  • Sorrel;
  • Soya beans;
  • Spinach;
  • Swede;
  • Swiss chard;
  • Tomatoes;
  • Turnip.
    1. Alcohol is forbidden during the first and the second phase.
    2. Coffee and tea are allowed during any phase of the Dukan Diet, but without added sugar. Also, you can add skimmed milk to your coffee if you want, but nothing else.
    3. Here is the complete list with the foods allowed during each phase of the Dukan Diet.

    3. Consolidation Phase

    This is the moment when you reached your desired weight. Now you can eat whatever you want (YES, anything) thanks to the celebration meals, but to avoid gaining the weight back, you need to precisely follow these rules:

    1. For every pound you lost, you need to be on this phase for 5 days. So 10 pounds lost means you need to be on the Consolidation phase for 50 days.
    2. You should eat at least one fruit every day; you can eat any kind of fruits, except bananas, dried fruits and cherries.
    3. You can eat 2 slices of wholegrain bread a day.
    4. You can add up to 40 grams of cheese to your diet each day (just avoid goat cheeses, roquefort and camembert).
    5. You are allowed to eat 2 portions (220 grams each) of starchy products a week. You can choose between pasta (cooked al dente), wholegrain rice, lentils or beans. Avoid potatoes and white rice.
    6. Once a week you can have some lean pork or lamb.
    7. You must have one day of pure protein every week (eat only the foods allowed in the Attack phase). It is recommended to choose a Thursday, but you can choose other day of the week if this doesn’t fits your schedule.
    8. Two times a week you can have celebration meals, which means you can eat anything, from pizza or french fries to ice cream and chocolate cake. But there are some rules you need to follow:
    • Limit to a single, normal serving. Nothing more!
    • There should be at least one day difference between celebration meals.
    • Celebration meal means you really need to enjoy the tastes, not to rush yourself.
    • If it’s possible, try to prepare the celebration meals yourself, at home.

    4. Stabilization Phase

    This phase contains a set of rules for life, that will help you keep the weight off and live a healthy lifestyle. Here are the 3 Dukan diet rules for life:

    1. Stick to a pure protein day per week.
    2. Eat 1-2 tbsp of oat bran daily to avoid cravings.
    3. Stay active and walk at least 30 minutes every day. If you don’t have time (which is really hard to believe), just stay active during the day using the stairs instead of the lift, or walking instead of driving short distances.

    If you gain a few pounds, don’t wait until you gain a few more. Get back on track by having 2 pure protein days (only foods from the Attack phase) a week.

    RESULTS :

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