Dukan Diet - Step 2: Cruise

Step 1: Attack

Step 2: Cruise

Step 3: Consolidation

Step 4: Stabilization of

This phase consists of alternating two modes: one protein + vegetables and protein and only one during the attack, until you reach the desired weight.

Already described in detail in proteins consisting regime so now we turn our attention to the regime of protein + vegetables.

What is the rate of rotation of the two regimes?

Rate of alternation between regime and the only protein + vegetable protein is not fixed but varies from case to case. At the beginning of his practice, Dr. Dukan has recommended switching from 5 to 5 days:  protein + vegetables 5 days followed by 5 days of protein only. However, after many years of practice, Dr. Dukan noticed that, especially for people who want to lose more than 10kg, switching from one in one day it worked very well: that one-day protein + vegetables followed by a day protein stamped. In summary, the doctor recommended switching from 1 day to 1 day, and that of 5 in 5 days is OK. Depending on the case, there are several possible options. Let us summarize it all:

People who want the rotation period to take as little: if you want to lose less than 10kg and also are willing to suffer more loss to be faster, it is recommended to alternate from 5 to 5 days.

People who want to lose more than 10 kg: the above options work OK for people not to lose too much weight but for those who need more than 10kg is possible that the above system to be too difficult followed for a long time. Thus, just as effective and alternating 1-day regimen. So one day followed by a day protein + vegetable protein.

People who want to lose less than 5 kg: for those people who do not need to lose too much weight is possible to alternate 2/7. If 2 days per week of pure protein plus 5 days a week + vegetable protein.

People who want to lose less than 2kg: This category includes women / people who, though weak, longer wish to lose 1 kg / 2 pounds of thighs, etc... In this case, we can follow the alternating 2/0: is 2 days of pure protein (recommended Mondays and Thursdays) and the rest normal week without excesses.

What can consume during the cruise?

Just to make clear from the start: all foods that were allowed during the attack continue to be allowed in this period without any restrictions on the quantities. I mean you can continue to consume any of the proteins mentioned as often as you wish throughout the cruise period.

Permitted and prohibited vegetables during the cruise:

In the days consist of eating protein + vegetables have the right to eat vegetables, cooked or raw, as in unlimited quantities as proteins regardless of the time you eat. Vegetables allowed are; tomatoes, cucumbers, radishes, spinach, asparagus, leeks, green beans, cabbage, mushrooms, celery, and fennel, all types of lettuce including endive, eggplant, zucchini, and peppers. They are also permitted and carrots and beets but provided no every meal you eat.

Prohibited food starch such as potatoes, rice, corn, peas, beans and lentils. Of course not allowed avocado vegetable but not fruit that is extremely fat. Artichokes and Tragopogon are also prohibited during this period.

How to prepare vegetables?

Raw

Above vegetables can be eaten raw. Pay attention! If you eat salad with dressing, be careful of what made sauce. 100% when you buy the restaurant will add salad dressing is made using oil. Therefore, although you have 20 calories salad, sauce will be about 300. Therefore, if you want to eat salad sauce would recommend you to make at home. Instead of normal oil (olive, etc.) you can use paraffin oil. Paraffin oil contains no calorie and is also very good if you suffer from constipation. You can also prepare and yogurt based sauce if you like or do not find paraffin oil.

Cooked

Can you eat cooked vegetables? They can be boiled in water or juice of meat or fish.

The amount of vegetables consumed

In principle amount is unlimited but Dr. Dukan recommends not exceeding the limits of common sense - that eat them until you no longer feel hungry but no more. Vegetables are not completely safe as we already discussed, so little attention is required.

Oat bran

In the course of the cruise will have to increase the dose of oatmeal and half a tablespoon to 2 tablespoons per day.

Goji Fruit

The doctor recently added another category of foods allowed during the diet: fruits Goji. WARNING! These are not mandatory. If you find there is no problem. They are recommended because they have antioxidants in composition that are good for health. However, keep in mind that they also have quite a lot of sugar so if you eat them, do not exceed recommended amounts are please:

·         A spoonful of soup per day on days PP

·         2 tablespoons per day on days Pl

·         Cruise stage also introduced some foods are "tolerated". Attention! Are allowed only two items on the list per day

List of tolerated foods since the cruise phase

It should be noted that none of the food was not tolerated doctor writing in the book. All of them come from the site and his forum. So generally tolerated foods are a little "off" the diet itself and I would recommend to be eaten in moderation and of course no more than two of them a day. Pup!

2 fat fruit yogurts with fruit pieces in it. When I started the site, I had a tighter feel on fruit and doctor because it says in the book. However, his forum says you can eat 2 fruit yoghurts per day. So why not eat yogurt without fruit pieces if you are craving. I would recommend eating very few pieces of fruit, like two strawberries, and if you notice the weight loss slows down, I would give them.

·         1 whole soy yogurt

·         30g (1 tbsp.) sour cream 3%

·         1 teaspoon cocoa (not more than 20% fat)

·         3 tablespoons white wine / red for cooking

·         Spicy sausage 50g goat

·         Poultry sausage 100g

·         1 cup soy milk 15cl

·         Cheese 30g 7% find

·         100g rhubarb for cooking

·         Oil 3 drops (3g)

·         Gazpacho (not homemade) one glass

·         1-tablespoon soy sauce

·         Extra light Philadelphia 30g

·         Light 30g melted cheese

·         1 tablespoon corn starch

Physical activity

It obligatory to walk 30 minutes a day. If your weight stagnant for a week, you will need to increase, walking 60 minutes a day for 4 days until they start to lose weight again.

What can I expect during this period?

As you noted, losing pounds during the attack can be quite astounding. In contrast, during the cruise is likely to start, balance scales do not move too much or in some cases and grow. That does not mean you gained or the system does not work! It is only because they bring lamella water - you do not put back kilograms of fat, they continue to fall, but instead put on a few pounds of water. In a few days the pounds of water and they will disappear and you will see results.

Dr Dukan says cruise stage is the most difficult, and I agree with him. The reason for this is that during cruise stagnant weight. In my experience, weight stagnating at certain levels. That is possible, for example, to stay at 60 kg a few days, even 4-5, and then losing 2/3 kg. Then to stay at 57 kg a few days, etc. These days the weight stagnant extremely difficult because for many people can be exasperating. I recommend you just do not lose confidence in the regime. Dr Dukan says that in his experience, 1 of 2 people give up at this time. Seeing that remain the same weight is very easy to become exasperated or easily tempted to quit and say "I eat a slice of cake but this time since I lost weight so anything yesterday." Unfortunately, many people end up putting all the lost weight back and even more. So my advice is to not lose faith in the system and continue. Surely if you wait about another 2 to 3 days, the weight will drop. If stagnate somehow lasts longer than 7 days, increase walking from 30 minutes to 60 minutes per day for 4 days.

How long does this stage?

For people who want to lose 20kg over this period can last about 20 weeks - which is more or less than five months. For people who want to lose more than 5kg it may take only 3 weeks. For the rest, time will be somewhere in between. In general, you can expect to lose about 1kg a week.

If at any time the regime becomes too difficult to continue, not abandoned it completely! If you do, you will surely resubmission every kg lost and several chair! Instead of dropping out, go directly to the third stage, the stage of consolidation.

I managed to get hold of this part of the system and can say it was worth it!

What is the ideal weight for which to fight?

Course ideal weight varies from person to person depending on age, sex and body conformation everyone. It is important to start with a diet "ideal weight" in mind to serve as a goal/objective for which to fight. Just as important, or even more important, is to choose a weight that make you happy but one that can be maintained. The doctor says it is very important to choose an "ideal weight" realistic as often witnessed the failures caused mainly by the fact that the weight was a weight chosen impossible because it could not be maintained.

The doctor says that to determine "OUR ideal weight that we can stabilize the" need to study our experience with the weakening of the past. All persons find it easier to lose weight at certain levels and harder in others. To determine the weight that we can stabilize the doctor says to look at our experience and see what weight we became very, very difficult to lose weight - and here we should dance says stop.

Let us take an example: let us say at some point you weighed 100 kg and started a course where it was easy to loosen the 20 kg to 80kg. From 80 kg to 70kg was harder and took longer. From 70kg was very hard to lose weight to 60kg. (If the period of stagnation from 80 to 70k was long, and the 70 to 60kg was very long). However, when you reach a weight of 60kg have noticed a stagnation period so long that it was almost IMOS to overcome. In this case, the doctor would call the 60kg figure as the lower limit below, which you cannot/do not need to lose weight. This doctor says that even with much effort it is possible to lose weight under 60kg, it will be almost impossible to keep under 60kg it will require extraordinary efforts. Thus, your ideal weight is 60kg and should not try to lose weight more than that.

Another important thing to remember when you calculate your ideal weight is the weight of your highest achieved during life body remains imprinted in memory forever. Dance gives the example of a person of height 1.60, which at one point in his life reached 100 kg. Dance says that this person will be impossible to stabilize at a weight of 52 kg and theoretical indicate some would say that is OK. For this person, the dance tells a 70kg weight is something that can be kept healthy.

In summary, the doctor says to look at our experience and see what weight we became very, very difficult to lose weight - and here, dance say you should stop. The doctor also said that it is more important to be healthy and happy, than to reach an abstract figure that ultimately cannot make us as happy as we think.

Once calculated BMI shows that the categories below will telltale:

·         ≤ 18.5 - underweight

·         18.5 to 24.9 - healthy weights

·         25.0 to 29.9 - overweight

·         30.0 to 34.9 - obesity (grade I)

·         35.0 to 39.9 - obesity (grade II)

·         ≥ 40.0 - morbidly obese

In summary are required and must not be anything else than the cruise period:

Alternation between foods during the attack and days when consuming protein + vegetables

-At least a half-liter of water per day

-Two tablespoons of oat bran per day

-30 minutes of walking per day required