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NEWWWWW!!!!! Dukan Diet 2: Nutritional Staircase

A balanced, gentle and gradual method. 

Since the phenomenal success of his method in the early 2000s, Pierre Dukan has travelled the world studying and gather further information; As has been the case throughout his career, these encounters have led him to enhance his method. 

A balanced week with constant weight loss 

The nutritional staircase is a set of 7 steps which reflect the importance in terms of weight loss categories of foods as they are introduced on each successive day. 

The first two steps consist of eating unlimited quantities of the 100 allowed foods. 

The weight loss is gradual and constant,* as you develop good eating habits that you will continue in the long-term, providing the basis for consolidation, followed by successful stabilisation.  

                      

* loss observed in a sample of 80 people over two months: between 700 and 800g per week

At each step a new category of foods is available to ensure extra motivation! 

7 steps to climb, one step a day: each day incorporates a new family of foods, so that you are rewarded on an ongoing basis and remain motivated over the long term, thereby encouraging those who make the choice to lose weight less quickly but without any frustration, satisfyng any cravings with a celebration meal on Sunday.

Monday: start with a clean slate; a day of natural protein with no restrictions on quantities 

Tuesday: Introduction of as many vegetables as you like! 

Wednesday: Fruits can now be added to your menus 

Thursday: Finally some bread, whole wheat of course! 

Friday: Time for some cheese! 

Saturday: Starchy foods can now be included (pasta, etc.) 

Sunday: Relax and enjoy the weekend with a celebration meal! 

The Nutritional Staircase is the basis of the consolidation phase 

It introduces the necessary foods consumed together in the prescribed doses during the third phase of the Dukan method. As the days pass, your body gradually adapts and the attitude of never regaining weight becomes "hard-wired" as a mental reflex.

The Nutritional Staircase enables you to lose weight at your own speed by learning to control your weight within a more flexible, relaxed framework.

The Nutritional Staircase is made for you:

if you have regained a little weight since your last diet,

if you just want to lose a few pounds,

or if want to take your time and lose a lot of weight gradually, without any frustration

No unsatisfied cravings or restrictions in your social or family life!

Article published on http://www.dukandiet.co.uk/

Slimming Secrets

6 Reasons to do HIIT (High Intensity Interval Training) 

Are you following the Dukan diet and having trouble losing weight? 

The secret is simple :

HIIT or High Intesity Interval Training is the specific term for physical activity that consists of a particular type of training:  alternating bursts of high energy training for a short periods of rest more or less active.
Norwegian scientists have proven the advantages of this type of weight loss technique. For example: push ups (either modified by doing them on the knees depending on your physical activity level), jumping jacks, sit ups, squats, etc. are all considered good HIIT exercises.

Discover the 6 reasons to do HIIT :

1 – Short, efficient sessions to optimise weight loss

HIIT is ideal for those who don't have a lot of time for physical activity.
You can easily allocate a small amount of time in your day to do HIIT : 15 minutes, 3 times a day will allow you to optimise both weight loss and your physical condition – and thus allow you to maintain a low body fat index.  

2 - Increased energy expenditure, loss of fat in the optimized time

Energy expenditure is increased when doing HIIT. Furthermore, 24 hours after a session, you will continue to burn calories, which helps optimize fat loss, a major advantage for weight loss.

3 – Increased heart rate capacity 

HIIT has the advantage of raising your heart rate to the point that you might not reach before. A study published July 6, 2006 in the Journal of Physiology found that after 8 weeks of HIIT, physical performance was improved: A key point in the fight against cardiovascular disease.

4 – An easy-to-follow exercise because it requires no equipment 

No need to have special equipment to do HIIT. Thus, running, squats, jumps and other exercises without equipment can track HIIT sessions at any time and in any place, without special equipment, including when you are movement

5 – An anti-aging action for better resistance

HIIT is a 100% winning concept! The secretion of growth hormone (GH) is strongly stimulated by HIIT both during andafter exercise. This hormone helps maintain lean body mass (muscle), improve fatigue resistance and also has an anti-aging action..

6- A motivating challenge!

Since HIIT is an intense activity over a short period of time, it's important to be 100% implicated when doing the exercises. Each session is a new challenge that increase general motiviation!  

No more excuses that you don't have enough time for physical activity: start HIIT now and don't forget the winning combo of less time and more efficiency! 
To take advantage of personalised advice for physical activity adjusted to your level, check out our online coaching. 

Article published on http://www.dukandiet.co.uk/

How to cook the Dukan way

Find all the tips for making recipes to for successful weight loss on the Dukan Diet and enjoy losing weight. Make Dukan recipes in an instant and find your new culinary talent! Both dieting and exploring a world of flavours is possible with the Dukan Diet.

Dukan Diet cooking techniques to make your meals delicious

At lunchtime, many people want “good, fast, and a variety." Cooking a meal that meets these criteria is not easy, especially when you're dieting. Here are some Dukan Diet cooking ideas that will make it easier:

1. Use as many of the “100 allowed foods” – lean proteins, adding non-starchy vegetables on PV days.

Consider the seasonality of the 100 allowed foods to receive their maximum nutritional benefits. Choose plain frozen vegetables and you can you save preparation and cooking time. Important: do not forget your daily dose of oat bran which is the basis for the preparation for the Dukan galette (pancake). Do not forget that wheat bran will help you prepare Dukan meals and baked goods. You can prepare some delicious muffins: Remember to beat the egg whites until stiff to create a volume and a fluffy texture.

2. Choose tolerated food items wisely because of their carbohydrate and fat content.

Starting from the Cruise phase, you can have up to 2 tolerated items a day. You can use them to make recipes more tasty. For example, as a substitute for flour you can use cornstarch to make a creamy sauce.

3. Cook without fat:

Marinate your meat, fish and poultry to tenderise them before grilling: use lemon, soy sauce, salt, freshly grated ginger, etc… Use non-stick pans, silicone molds for baking the muffins and cakes, parchment paper for tarts, pies and cookies and bake in foil dishes. Use a steamer and microwave your meals.

4. Counteract the lack of fats with a variety of seasonings.

Think outside the box; let your taste buds discover new flavours: Add spices, herbs, condiments (onions, garlic, shallots, Dijon mustard, etc…) to give a new dimension to your meals, especially during Pure Protein days. Try new combinations: white fish and vanilla, chicken and cinnamon, shrimp and ginger, etc.

5. Revisit classic recipes and make them Dukan-friendly by replacing the ingredients with equivalent approved Dukan foods.

Replace white flour with oat bran, cornstarch, fat-free powdered milk, Agar-agar, or konjac powder. Replace pasta with shirataki noodles and use seasonal vegetables instead of potatoes, low fat cheese instead of regular cheese, skim milk instead of cream, or use silken tofu or fat-free cheese. Here is an example: make tuna salad by replacing butter and cream with fat-free plain Greek yogurt and add any spices or herbs (dill, peppercorns, shallots.) Be sure to check the Dukan Menu of the Month.

If you like cooking, be creative! Or let yourself be guided with the hundreds of recipes you’ll find in the Dukan coaching programme, which help you to be become more independent while dieting. Feel free to share your recipes.

Article published on http://www.dukandiet.co.uk/

This month's file

Cinnamon does not only taste good, it also contains many health benefits such as: anti-clotting and anti-microbial actions, blood sugar control, it boosts brain function, its calcium and fiber protect against heart disease and improve colon health, among other things.

Although available throughout the year, the fragrant, sweet and warm taste of cinnamon is a perfect spice to use during the winter months. Cinnamon has a long history both as a spice and as a medicine. It is the brown bark of the cinnamon tree, which is available in its dried tubular form known as a quill or as ground powder. The two varieties of cinnamon, Chinese and Ceylon, have similar flavor, however the cinnamon from Ceylon is slightly sweeter, more refined and more difficult to find in local markets.

Health Benefits

Cinnamon’s unique healing abilities come from three basic types of components in the essential oils found in its bark. These oils contain active components called cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, plus a wide range of other volatile substances.

Anti-Clotting Actions

Cinnamaldehyde (also called cinnamic aldehyde) has been well-researched for its effects on blood platelets. Platelets are constituents of blood that are meant to clump together under emergency circumstances (like physical injury) as a way to stop bleeding, but under normal circumstances, they can make blood flow inadequate if they clump together too much. The cinnaldehyde in cinnamon helps prevent unwanted clumping of blood platelets. (The way it accomplishes this health-protective act is by inhibiting the release of an inflammatory fatty acid called arachidonic acid from platelet membranes and reducing the formation of an inflammatory messaging molecule called thromboxane A2.) Cinnamon's ability to lower the release of arachidonic acid from cell membranes also puts it in the category of an “anti-inflammatory” food that can be helpful in lessening inflammation.

Anti-Microbial Activity 

Cinnamon’s essential oils also qualify it as an “anti-microbial” food, and cinnamon has been studied for its ability to help stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida. In laboratory tests, growth of yeasts that were resistant to the commonly used anti-fungal medication fluconazole was often (though not always) stopped by cinnamon extracts.

Cinnamon’s antimicrobial properties are so effective that recent research demonstrates this spice can be used as an alternative to traditional food preservatives. In a study, published in the August 2003 issue of the International Journal of Food Microbiology, the addition of just a few drops of cinnamon essential oil to 100 ml (approximately 3 ounces) of carrot broth, which was then refrigerated, inhibited the growth of the foodborne pathogenic Bacillus cereus for at least 60 days. When the broth was refrigerated without the addition of cinnamon oil, the pathogenic B. cereus flourished despite the cold temperature. In addition, researchers noted that the addition of cinnamon not only acted as an effective preservative but improved the flavor of the broth.(October 1, 2003)

Blood Sugar Control 

Cinnamon may significantly help people with type 2 diabetes improve their ability to respond to insulin, thus normalizing their blood sugar levels. Both test tube and animal studies have shown that compounds in cinnamon not only stimulate insulin receptors, but also inhibit an enzyme that inactivates them, thus significantly increasing cells’ ability to use glucose. Studies to confirm cinnamon’s beneficial actions in humans are currently underway with the most recent report coming from researchers from the US Agricultural Research Service, who have shown that less than half a teaspoon per day of cinnamon reduces blood sugar levels in persons with type 2 diabetes. Their study included 60 Pakistani volunteers with type 2 diabetes who were not taking insulin. Subjects were divided into six groups. For 40 days, groups 1, 2 and 3 were given 1, 3, or 6 grams per day of cinnamon while groups 4, 5 and 6 received placebo capsules. Even the lowest amount of cinnamon, 1 gram per day (approximately ¼ to ½ teaspoon), produced an approximately 20% drop in blood sugar; cholesterol and triglycerides were lowered as well. When daily cinnamon was stopped, blood sugar levels began to increase. (December 30, 2003)

Cinnamon's Scent Boosts Brain Function 

Not only does consuming cinnamon improve the body’s ability to utilize blood sugar, but just smelling the wonderful odor of this sweet spice boosts brain activity! Research led by Dr. P. Zoladz and presented April 24, 2004, at the annual meeting of the Association for Chemoreception Sciences, in Sarasota, FL, found that chewing cinnamon flavored gum or just smelling cinnamon enhanced study participants’ cognitive processing. Specifically, cinnamon improved participants’ scores on tasks related to attentional processes, virtual recognition memory, working memory, and visual-motor speed while working on a computer-based program. Participants were exposed to four odorant conditions: no odor, peppermint odor, jasmine, and cinnamon, with cinnamon emerging the clear winner in producing positive effects on brain function. Encouraged by the results of these studies, researchers will be evaluating cinnamon’s potential for enhancing cognition in the elderly, individuals with test-anxiety, and possibly even patients with diseases that lead to cognitive decline. (May 9, 2004)

Calcium and Fiber Improve Colon Health and Protect Against Heart Disease 

In addition to its unique essential oils, cinnamon is an excellent source of the trace mineral manganese and a very good source of dietary fiber, iron and calcium. The combination of calcium and fiber in cinnamon is important and can be helpful for the prevention of several different conditions. Both calcium and fiber can bind to bile salts and help remove them from the body. By removing bile, fiber helps to prevent the damage that certain bile salts can cause to colon cells, thereby reducing the risk of colon cancer. In addition, when bile is removed by fiber, the body must break down cholesterol in order to make new bile. This process can help to lower high cholesterol levels, which can be helpful in preventing atherosclerosis and heart disease. For sufferers of irritable bowel syndrome, the fiber in cinnamon may also provide relief from constipation or diarrhea.

History 

Cinnamon is one of the oldest spices known. It was mentioned in the Bible and was used in ancient Egypt not only as a beverage flavoring and medicine, but also as an embalming agent. It was so highly treasured that it was considered more precious than gold. Around this time, cinnamon also received much attention in China, which is reflected in its mention in one of the earliest books on Chinese botanical medicine, dated around 2,700 B.C. Cinnamon’s popularity continued throughout history. It became one of the most relied upon spices in Medieval Europe. Due to its demand, cinnamon became one of the first commodities traded regularly between the Near East and Europe. Ceylon cinnamon is produced in Sri Lanka, India, Madagascar, Brazil and the Caribbean, while cassia is mainly produced in China, Vietnam and Indonesia.

Safety 

Cinnamon is not a commonly allergenic food and is not known to contain measurable amounts of goitrogens, oxalates, or purines. Nutritional Profile Introduction to Food Rating System Chart The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please go to www.whfoods.org.

Cinnamon, Ground 

• 2.00 tsp 
• 11.84 calories 
• Nutrient Amount DV 
• (%) Nutrient 

Density World's Healthiest Foods Rating 

• manganese 0.76 mg 38.0 57.8 excellent 
• dietary fiber 2.48 g 9.9 15.1 very good 
• iron 1.72 mg 9.6 14.5 very good 
• calcium 55.68 mg 5.6 8.5 very good 

World's Healthiest Foods Rating Rule 

• excellent DV>=75% OR Density>=7.6 AND DV>=10% 
• very good DV>=50% OR Density>=3.4 AND DV>=5% 
• good DV>=25% OR Density>=1.5 AND DV>=2.5%

For references and more information, visit: www.whfoods.org

Article published on http://www.dukandiet.co.uk/ 

Dukan World Recipes - Savours of Russia, Dessert

Take a culinary voyage around the globe with Dukan! 
This week, enjoy the savours of Russia with this delicious 3-course menu fit for the Dukan Diet.

Be on the lookout for the next destination on our culinary tour!

DESSERT - ZEFIR

Ingredients:

3 egg whites

6 tablespoons of powdered sweetener

flavouring of choice

Preparation:
Preheat oven to 180°C.

Whip the egg whites until they are stiff.
Sprinkle the powdered sweetener onto the egg whites. 
Spoon the mixture onto a greased baking pan in the form of either small ovals or squares. 

Bake for 15 minutes then remove from oven and let cool.

Article published on http://www.dukandiet.co.uk/

Dukan World Recipes - Savours of Russia, Main Dish

Take a culinary voyage around the globe with Dukan! 
This week, enjoy the savours of Russia with this delicious 3-course menu fit for the Dukan Diet.

Ingredients:

1 kilo of braising beef

2 onions

1 cup of red wine

2 tbsp of concentrated tomato paste

2 tsp mild paprika

salt

pepper

Preparation:
1. Brown onions in a casserole dish.
2. Add the meat cubes.
3. Add wine, tomato puree, paprika, salt and pepper.
4. Put the lid on the casserole dish and cook for 40 minutes.

Article published on http://www.dukandiet.co.uk/