The Dukan diet was the first to offer a structured, rigorous approach with real results in 4 phases: 2 phases for losing weight and 2 phases for maintaining and stabilising your True Weight.
The attack phase: rapid and highly motivating weight loss
72 foods, high in natural proteins, to kick-start your dieting.
The cruise phase: gradually get down to your True Weight
You alternate NP days (Natural Proteins) with PV days (Proteins and Vegetables) as you reintroduce the 28 recommended vegetables.
The consolidation phase: re-educate your body to avoid putting weight back on.
You gradually reintroduce higher calorie foods and celebration meals. Each week your NP Thursday, your day of Natural Proteins, helps you readjust your True Weight if necessary, so that you avoid any rebound effect.
Consolidation is made up of the 100 unlimited permitted foods (proteins and vegetables), and you now add to them 1 portion of leg of lamb and pork fillet per week. You are no longer restricted to extra-lean ham without any fat or rind, you are now allowed to eat traditional cooked ham.
With this as your base, the following are added in ascending order:
The attack phase: rapid and highly motivating weight loss
72 foods, high in natural proteins, to kick-start your dieting.
The cruise phase: gradually get down to your True Weight
You alternate NP days (Natural Proteins) with PV days (Proteins and Vegetables) as you reintroduce the 28 recommended vegetables.
The consolidation phase: re-educate your body to avoid putting weight back on.
You gradually reintroduce higher calorie foods and celebration meals. Each week your NP Thursday, your day of Natural Proteins, helps you readjust your True Weight if necessary, so that you avoid any rebound effect.
Consolidation is made up of the 100 unlimited permitted foods (proteins and vegetables), and you now add to them 1 portion of leg of lamb and pork fillet per week. You are no longer restricted to extra-lean ham without any fat or rind, you are now allowed to eat traditional cooked ham.
With this as your base, the following are added in ascending order:
Extras in the 1st half of consolidation
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Extras in the 2nd half of consolidation
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1 portion of fruit per day*
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2 portions of fruit per day*
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2 slices of wholemeal bread per day
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2 slices of wholemeal bread per day
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40 g (1 1/2 oz) hard cheese
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40 g (1 1/2 oz) hard cheese
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1 x 220 g (7 3/4 oz) portion of starchy foods per week
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2 x 220 g (7 3/4 oz) portions of starchy foods per week
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1 celebration meal per week**
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2 celebration meals per week**
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*Except bananas, grapes, figs and cherries
**Celebration meal = a "free" meal comprising an aperitif (wine, etc,), a starter, a main course and a portion of cheese OR a dessert. During the meal the only thing you must do is serve yourself just once for each course.
**Celebration meal = a "free" meal comprising an aperitif (wine, etc,), a starter, a main course and a portion of cheese OR a dessert. During the meal the only thing you must do is serve yourself just once for each course.
The stabilisation phase: you are free to eat how you wish, with 3 simple rules you must follow for the rest of your life
• NP Thursdays: one day of natural proteins every week
• 20 minutes of walking every day and never use lifts or escalators
• 3 tablespoons of oat bran every day
• NP Thursdays: one day of natural proteins every week
• 20 minutes of walking every day and never use lifts or escalators
• 3 tablespoons of oat bran every day
Article published on https://www.dukandiet.co.uk/
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