joi, 17 ianuarie 2013

Dukan diet.Personal review.

I've been dieing to tell you my diet that really worked and made a notable difference . I have never been chubby but i always wanted to lose a little weight and look like before:D , back to my 20's. I find about this diet from friends, when i heard you have to keep it for about few months, i said no way, too much, probably won't work and i will leave it. But i got my strength and i said let's try why not. At the time days were going by,i was seing my fat melting:) that was stimulating me and wanted more to respect the diet and keep it to the end. For my kilograms took 3 months. It was hard at the begginning but, i got used to it, when i was hungry i was eating something i was able to(proteins for example). Now i am good and i eat almost everything i want, i have some limits tough and it is all good I am very content. I recommend this diet and i tell you, you need a lot of power and the will to do it, to have a good body and a beautiful mind.:) Keep you head up and try it. There are four stages. The first is the most fearless stage, the most aggressive but it is worthing every step. - Phase 1: Also known as the Attack phase. You eat low-fat protein only. And drink a lot of water (coffee, tea and diet sodas or OK too but they have to be zero calories and zero fat). Your protein is likely to come in the form of meat (low-fat beef, chicken, turkey, fish), but there are also dairy possibilities (e.g. zero-fat yogurt and cottage cheese, etc) and vegetarian/vegan options (e.g. eggs, tofu and seitan). You can season your protein with anything that is zero fat and zero carbs, like salt, vinegar, onions, mustard, normal spices (oregano, basil, pepper, etc.) and so on. You also add some oat bran (1.5 tablespoons per day) to the mix and a 20-minute walk every day. In the attack phase, the only thing that will passing your lips is the protein, the oat bran and the water. - Phase 2: Also known as the cruise phase. You have days of nothing-but-protein alternated with days of nothing-but-protein-and-vegetables. Salad is included as a vegetable. You continue the oat bran (2 tablespoons per day), the water and the walking (which increases to 30 minutes a day, briskly). You can see why the Dukan diet is also known as the French protein diet. You get to pick how you mix the nothing-but-protein days with days of nothing-but-protein-and-vegetables. Some of the mixes you will read about are 5 days of protein only alternated with 4 days of protein and veggies. Or 4/3. Or you could try other combinations. Phase 2 could last for months if you have a lot of weight to lose. How do you know how long you need to be in Phase 2 and when it is time to switch to Phase 3? Also, how do you calculate your correct target weight (which is what marks the end of Phase 2)? You use the calculator on Dukandiet.co.uk. What does the menu look like in Phase 2? The vegetables you are allowed to eat are pretty limited, because some things that we consider “vegetables” actually contain a lot of carbs. Things like carrots, peas, corn and potatoes are out, therefore. Green is in. So anything you might normally find in a salad is OK, including: Lettuce, spinach, broccoli, cucumbers, tomatoes, bell peppers, mushrooms, onions. Also allowed are things like green beans, cabbage, cauliflower, asparagus and celery. You can eat them raw, or steam them, or boil them. Your menu could include soups or stews that combine protein and vegetables. The menu will definitely include salads. This site has some recipes for salad dressings, including Vinaigrette Salad Dressing - Phase 3: Also known as the consolidation phase, this phase starts once you reach your target weight. You don’t lose any weight here – you just maintain your new weight. The consolidation phase adds a little fruit, bread and cheese to the mix, as well as one “celebration meal” per week. See article 3 above for details. If you mine through the article you find that a typical menu for the week looks like this: 1) Continue eating protein plus vegetables to your heart’s desire. They are always on the menu. 2) You get one fruit a day, but you are looking for the watery fruits like watermellon, apples, etc. 3) You get two slices of whole-grain bread. If you must have butter, make it low-fat. Be stingy with the butter. 4) You get one serving of carbs per week. This might be pasta or rice. 5) Your menu expands to include one “celebration meal” per week, where anything goes. But really, if you are losing a significant amount of weight, it has been 6 or 8 months since you had real food. Do you really want to blow it now? I guess if you travel, this meal would allow you to eat one normal restaurant meal a week. As you move to the second half of Phase 3, you get two of these “celebration meals” per week. - Phase 4: The article is a little ambiguous here. It says, “Go back to eating whatever you like, but continue to use the basic rules of the Consolidation Phase as a safety platform (eat unlimited protein and vegetables, one piece of fruit a day, two slices of wholemeal bread, a portion of cheese, two starchy foods and two celebration meals a week).” There is a huge difference between “eating whatever you like” and eating the Phase 3 diet. So let’s summarize: Eat a phase 3 diet, except on Thursday. On Thursday you eat nothing-but-protein. You continue walking every day. See article 3 above for details. It is ok for you to lose only few kilograms, also it is very good for the people who are overweight, who fight with obesity. Good luck and let me know how you managed and if it worked . Kisses. Elly.

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