You want to lose weight quickly, easily and permanently? Then, perhaps the Dukan Diet Plan is one of the best and most effective ways to get in shape in a healthy way. Read below to discover how it works and whether it is good for you or not.
This article provides basic information on the Dukan Diet Plan and in case you have any specific medical conditions, it is recommended to consult your doctor before starting it.
The Dukan Diet Plan is a weight loss method created 10 years ago by the well known French nutritionist and physician, Pierre Dukan.
Initially, the Dukan Diet book has been sold only in France, but since 2010 it became available also in the UK and recently, in 2011, it has been officially released in the USA as well.
The Dukan Diet Plan promises to help you achieve the desired weight quickly and maintain the results on a long-term basis. Let’s take a look at what exactly it is based on.
The Dukan Diet Plan consists of 4 consecutive phases:
The Dukan Diet Plan begins with a short kick-start phase, which usually lasts 5 days, but it can be either shorter or longer, depending on the amount of weight you need to lose. Between 7 and 10 pounds are however expected to be lost during the attack stage.
Throughout this phase, dieters can eat only proteins in limitless quantities and with seasonings that do not contain fats and carbohydrates. One and a half tablespoon of oat bran is permitted each day and at least 1½ liter of water should be drunk on a daily basis. Calorie-free beverages, such as coffee, tea and diet soda are allowed.
The Dukan Diet Plan protein foods include:
Dieters may experience bad breath during this stage, but this can be reduced by consuming greater amounts of water.
This the phase in which you cruise toward your target weight and you stay in it until you reach your ideal shape. Dieters are expected to lose around 2 pounds peer week in this stage.
This phase is the first part of the maintenance stage and it starts once you have achieved your desired weight. In this period, carbohydrates are gradually re-introduced into your diet.
Your meals will still be based on proteins and vegetables, but now you are also allowed 1 fruit (better if watery fruits like watermelon, cantelope, apples, etc) and 2 slices of whole grain bread a day.
This phase comprises also 1 “celebration meal” per week, when you can eat any food of your choice, pasta and rice included. After you have passed a longer period of time in the Consolidation phase, these meals can be increased to 2 times a week.
This is the final maintenance phase, in which you focus on keeping your ideal weight on a permanent basis. It encourages you to gradually increase your portions of carbohydrates, including small amounts of cheese and starchy fruits and vegetables. This phase requires one day a week of pure protein, to help maintain weight.
However, during the other 6 days, you should never really exaggerate with amounts of carbohydrates and you should continue to use the basic rules of the Consolidation phase as your dietary guideline.
Regular daily exercise is considered to be an important part of the Dukan Diet Plan.
Dieters are instructed to walk briskly for 20 minutes each day during the Attack phase and increase it to 25 minutes in the Consolidation stage.
The Cruise phase requires 30 minutes of daily walking, while in the stabilization phase you can go back to 20 minutes. If you have missed doing walking exercises for a longer period of time, you should take 60 minutes long walks for 4 days.
People who follow this diet are also encouraged to undertake a few simple lifestyle changes, such as taking the steps instead of the elevator and walking instead of taking the bus or the car, if possible.
This diet plan recommends also doing a number of muscle building exercises, which are all described in the Dukan Diet book.
Jessica is a translator who has lived for many years in Asia and South America. She now lives and works in Europe, while preparing her new journeys. She enjoys traveling, meeting new people, exploring different cultures and foods, and being in love.
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