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States, Europe, and across the rest of the world. Losing weight usually involves some type of diet, and many have turned to the Dukan Diet to try to help them get to their target weight. The Dukan Diet is broken up into four phases, the Attack, Cruise Consolidation, and Stabilization.
As soon as you have started the diet, and fully understand the power that it has, you are going to quickly progress beyond the Attack Phase, and move to the Cruise Phase, which we will be explaining to help you get set up. This phase of the diet is a blast to say the least, offering you a great deal of flexibility and variety in what you eat. The struggle of the Attack Phase is behind you, you are down several pounds, and are ready to go after your target weight. This is attainable, as the Dukan Diet is easily one of the most flexible diet options out there for those who want to shed the extra pounds.
The Cruise Phase kicks off after you have successfully dropped a considerable amount of weight in the Attack Phase. During the Attack Phase, you made some major changes to your diet, removing all sorts of foods you were used to eating, and replacing them with pure protein foods. This resulted in you losing weight rapidly, but at a pace that is simply not able to be maintained. The Cruise Phase is all about regulating your body to begin to lose weight at a more gradual pace, one that can continue for a long period of time.
The whole idea of the Cruise Phase in the Dukan Diet is regulation. You are going to now train your body to eat and function in a healthier way, with a diet that can be easily sustained. The one big change to the Cruise phase from the Attack Phase is that you are going to bring back vegetables into your diet.
Your diet under the Cruise Phase should consist of days where you alternate eating pure protein foods, and protein foods with vegetables. An example of a pure protein day could include turkey burgers, fat free yogurt, fish, and eggs. Vice versa, a day where you mix protein with vegetables could incorporate celery sticks with some form of low fat dip as a snack, instead of the yogurt on the pure protein day. The only vegetable off limits during this phase is potatoes, due to the high number of carbohydrates.
The main point of this alternation is to allow your body to get plenty of protein, and enough vegetables so that you can maintain a regulated, gradual weight loss. The expectation is that you will lose around two pounds per week under this plan. If you have a cheat day or an off day, it is not the end of the world, but you want to be sure that your weight is always going in the positive direction.
So what about exercise during the Cruise Phase? Exercise gets ramped up a little during this phase of the Dukan Diet. The expectation during this phase is that you will exercise for at least a 30-minute walk, each day. This is an increase over the Attack Phase, which is more about getting your metabolism going at a faster rate. This added exercise is not only going to help you burn calories, especially the carbohydrates that come from the vegetables, but also build muscle. Muscle burns fat, so the increase in exercise will help build the lean muscle needed to get rid of those pesky pounds.
So how long do you continue on with the Cruise Phase of the Dukan Diet? There really is no set time limit on this phase of the diet. Unlike the Attack Phase, you definitely are going to be continuing on this diet for more than a 7-day period. The Cruise Phase of the diet is intended to last until you reach your target weight, plain and simple. So if your target weight is 160-pounds, and you weigh in at 180-pounds currently, you are expected to continue the diet until you hit that target weight. This could mean that the Cruise Phase continues on for a month, or several months, if necessary. Again, we all are realistic in knowing that you are not going to have a perfect diet, every day. If you strive for your target weight though, you will get there.
The Cruise Phase of the Dukan Diet is arguably the most enjoyable phase out of the whole plan. It is during this phase, that you can really experiment with the power protein foods, as well as protein and vegetable combinations. For the first few weeks, try out different meal plans and alternating days for protein, and protein with veggies. You are going to want to try some of the highly touted Dukan Diet meals out there, including chili chicken, turkey chili, Spanish seafood, just to name a few. If you run into a week where you gain a pound or two, do not panic. Just re-assess what you ate for the week, and gauge whether it was a lack of exercise, too many carbohydrates, etc. You can adjust, and move forward, aiming to hit that target weight.
Losing weight does not have to be an intense struggle. Feeding your body with power protein foods, and vegetables, will help you get to that target weight you have been dreaming of. The Cruise Phase can be the longest phase of the entire Dukan Diet, and is going to require you to really pay attention to what you are putting in your body. Once you regulate your diet though, and train yourself to eat in new, healthier ways, your body is going to thank you. The thanks will come in you hitting your target weight, and get you set up to progress to phase three of the diet, the Consolidation Phase.
Chapter 6- Dukan Diet Consolidation- Phase Three Explained
Dieting is an exceptionally disciplined act but once you have lost the weight; it can be difficult to keep it off. Dukan Diet Consolidation- Phase Three Explained is a controlled way to reintroduce your body to food. Many people find after a diet they over eat or forget about their diet all together. Dukan Diet Consolidation- Phase Three Explained aids the dieter into a gradual process of eating.
Eliminating binge eating, this diet gradually settles your body into a natural way of eating food, avoiding crazy weight return. Treating food as a manageable item is critical. Thousands of people diet and eat their way right back into the problem, never able to keep the weight off but the Dukan Diet is changing the odds and dieters are winning the weight loss fight.
Some foods are a no, no on this diet. Your body is slender and your weight is moving in the direction you want. Eating out with friends is difficult but the diet has a special way you eat. You know the things to avoid, lamb, duck, lentils and dairy products. Basically, avoid the fat stuff. These are foods many people normally stay clear of, so this makes your food adjustment stage easier. The consolidation stage slowly brings your body out of hibernation mode. You have avoided fatty unhealthy food and now your body gets to go back into the eating world with healthier skills and smarter food choices.
Some users have tried dozens of ways to lose weight and now have finally found this great method of losing weight and controlling the urge to eat. Between the exercising, water drinking and calories counting a Dukan Diet participant can only look great. Others cannot help but give compliments and wonder how you became so disciplined with your eating habits.
It is recommended users stay in the consolidation stage for a possible period of 50 days depending upon the amount of weight loss. When you are on a diet or getting off one it is hard not to overdo the food. Eating too quickly is not good for the digestion. Gradual is good and in a controlled way. During the Consolidation or Phase 3 Stage, it is fine to introduce a few carbohydrates into your eating habits. During this stage take time to look in the mirror and admire the progress, your body has made. Notice the healthy way you feel. Exercise is not a part of the plan but once you realize you can fit into outfits you once could not. Sticking to this gradual introduction into food will be much easier.
This sector requires eating protein and a bit of fruit, however, cherries and bananas are forbidden. Eating a couple of slices of whole meal bread is placed on the list and a serving of cheese. If you are fond of cheese, this can act as a kind of special treat. In the first part of this dieting adventure, you get to eat a little starch food, one serving to be exact but in the second lap, you get to add a second helping of starchy food. Remember this is a gradual introduction into eating regular food.
The diet offers pastas, delicious potatoes and lentils. These things were earlier strictly off the list of foods a dieter could eat. Now, in this transition period they are back, but in moderation. This diet does not stop you from using seasoning to give your food a special flavor. Herbs are especially fun to use when cooking, considering they have the ability to make water taste great. In this phase lentils are allowed; add extra flavoring and the dish becomes very tasty.
Delicious foods are slowly