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/

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/