Diet
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This seven-day programme follows the principles of the Dukan nutritional stairs and is perfect for those with just a few excess pounds to lose.
It starts with a base of pure protein and day by day, adds controlled portions of each food group to yourdiet; vegetables, fruit, wholegrains, fats and finally starchy foods.
Dukan also recommends steadily increasing your amount of physical activity day by day, starting with a 10-minute walk, then a 20-minute one and so on.
The seven-day plan comes from creator of the Dukan Diet, Dr Pierre Dukan, and his bite-sized diet programme, Dukan Light: The Nutritional Stair.
· DAY 1 – PURE PROTEIN ONLY
As with the Attack Phase, The Pure Protein day kick-starts your diet and provides immediate results. There are 72 protein-rich foods, which you can eat as much as you want of during this stage
· DAY 2 – PURE PROTEIN AND VEGETABLES ONLY
Day 2 follows the Cruise Phase, allowing you to add any green or cooked vegetable such as cabbage, cauliflower, pumpkin…to the 72 Pure Proteins allowed on Day 1.
· DAY 3 – PURE PROTEIN, VEGETABLES PLUS ONE PIECE OF FRUIT
Day 3 allows you to add one portion of fruit (except bananas, cherries, grape and dried fruits) to your diet every day, as you would on the Consolidation phase.
· DAY 4 – PROTEIN, VEGETABLE, ONE PORTION OF FRUIT PLUS 2 SLICES OF WHOLEMEAL BREAD
Building upon the first three days, now add 2 slices of wholemeal bread to your daily allowance.
· DAY 5 – NOW ADD 40GCHEESE (40% fat or less cheese)
Dukan believes that fats are essential, however we often eat far more than we need or can burn off. By adding controlled amounts you will end any cravings that you may have but you won’t undo any of the good work achieved in the first 4 days of this plan.
· DAY 6 - 220G STARCHY FOOD (cooked weight)
In this final phase you may add 220g of wholegrain starches such as wholemeal pasta or potatoes. You should now be eating a fully balanced diet.
· DAY 7 – ADD A CELEBRATION MEAL
Your celebration meal can be anything you wish and a chance to eat anything you have missed (but within reason!). It can include a normal portion size starter, main, dessert and a glass of wine.
DAILY SNACK SUGGESTIONS. These are allowed in unlimited amounts unless specified:
Low fat dairies
Lean ham or chicken
Crab sticks
Sugar free fat free jelly
Dukan Diet Cereal Bars
Dukan Diet Oat Bran Biscuit Bars
Vegetable sticks starting from Day 2only
One portion of fruit a day from Day 3 only
Let us know how you get on with the plan in the comments box below.
Tagged in Healthy eating Healthy Diet Plan Healthy Food