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Diet is a progressive weight loss designed by Dr. Pierre Dukan and consists of a combination of foods high in protein and low in carbohydrates. The effectiveness of Dukan diet cause the body lies in a low carbohydrate forced to use fat reserves for energy and weight loss as well. The Dukan Diet plan is carried out in 4 phases through which causes the body to weight loss and stabilization.
Attack phase. During the first phase or attack phase, as its name suggests is an attack on the metabolism thus promoting weight loss during the next phase. It is important to have set a goal of weight loss before starting because the duration of this phase depends how many kilos you want to lose. If our goal is to lose 5 kilos, the duration of the attack phase should be 1 day, 6 to 10 kilos 3 days, 11 to 19 kilos 5 days. During the first phase should be consumed only high-protein foods like lean meats, chicken, turkey, fish, egg whites, cheese and nonfat yogurt, skim milk, and so on.
The amount of food that can be consumed during this phase is always free to prepare grilled to grilled, broiled or baked. And no butter, oil or other fats. During the attack must add half a teaspoon of oat bran for dairy allowed. Oat bran creates a feeling of fullness in the stomach, helps eliminate toxins and prevent constipation. cruise phase. The cruise phase is where the weight loss itself is carried out and the stage ends once you reach expected weight gains. During this phase, alternating-day menu of proteins against a day of protein and vegetables. Vegetables are allowed all leafy greens such as lettuce, spinach, beets, etc., broccoli, tomatoes, green beans, mushrooms, eggplant, cucumbers, and so on. At this stage are prohibited starchy vegetables like potatoes, corn, peas, beans and lentils.
It is important to mention that you should avoid eating vegetables with dressings containing more than a spoonful oil. This phase can be supplemented with about 30 minutes of exercise such as walking, jogging, etc. Consolidation phase. The third phase of Dukan Diet begins only when it has reached the desired weight and is extremely important because as its name suggests, will help us consolidate the weight loss and avoid the dreaded rebound. The duration of the consolidation phase, as the attack phase, depends on the weight lost at 10 days per kilo lost. At this stage add fruit, except bananas, grapes, cherries and nuts, a couple servings of starchy foods like pasta, lentils or beans a week, and bread.
It is important to mention that it should include a Day attack, where consumes only proteins, a week. Exercise is an important point to help the consolidation of weight loss so it is recommended to follow with at least 30 minutes a day. stabilization phase. This last stage of the Dukan diet, no itself is a phase, it is the style back to "normal" life. However, it is named as the fourth stage to be seen as a commitment to maintain a healthy diet and avoid gaining the lost kilos. During this phase there are no restrictions on foods that can be consumed, but we recommend having at least one day of attack a week, and the consumption of oat bran for life.
The exercise will be very important during this phase, and whether it has achieved a good physical condition, may be increased to 45 minutes to an hour a day. The recommendation as always, before starting any diet, consult your doctor, especially if you have any medical condition.