Hello everybody!

When you are on a diet it is very important to eat as diverse as you can, and not deprive your body of the 3 major meals of the day.

Dukan Diet is a permissive one, and its success depends on how they prepare food allowed.

I hope that you found some inspiration on my blog and I want to thank you all for following my blog and testing my recipes.

Here are the top 10 most viewed recipes in 2014!

http://www.my-dukan-recipes.com/dukan-toast/

http://www.my-dukan-recipes.com/dukan-donuts/

http://www.my-dukan-recipes.com/dukan-pizza/

http://www.my-dukan-recipes.com/dukan-bread/

2013 has ended well for me. I prepared a lot of recipes that make dieting easier and I hope that you’ve tried yourself a few.

Here are the top 10 most viewed recipes.

http://www.my-dukan-recipes.com/shirataki-carbonara/

http://www.my-dukan-recipes.com/dukan-bread/

http://www.my-dukan-recipes.com/dukan-donuts/

http://www.my-dukan-recipes.com/panettone-dukan-2/

http://www.my-dukan-recipes.com/dukan-waffles/

http://www.my-dukan-recipes.com/pizza-with-chicken-for-attack-phase-and-pp-days/

http://www.my-dukan-recipes.com/dukan-pizza/

http://www.my-dukan-recipes.com/dukan-cherry-pie/

http://www.my-dukan-recipes.com/dukan-lasagna/

http://www.my-dukan-recipes.com/cheese-cake/

Since consolidation phase, Dr. Dukan recommends us as one pure proteins day a week (he chose Thursday, but can be any day of the week). This day remember us so much of the first phase of the diet – Attack. Actually, the Pure Protein day is just as any Attack day, but some changes may occur during stabilization phase.

So, this is the day you eat only meat, eggs and dairy. Regarding the latter category, you must be careful to the amount of lactose containing by dairy products and reduce it as much. Avoid consuming more milk and low-fat cheese (and be carefully with the yogurt because if you compare a yogurt with low-fat cheese, they have the same number of calories, but cheese contain more protein and less lactose than yogurt).

Regarding water, if the attack were recommended minimum of 1.5 liters of water, on Pure Proteins Thursday Dukan recommends that we drink at least 2 liters of water per day.

Dr. Dukan introduced vegetables into his diet, when his patients notice that the lack of vegetables and salad in their diet is starting to make itself felt.

This phase consist in alternating pure protein and protein + vegetables. You must continue with this phase until you get down to the weight you want.

There are two main alternating rhythms and two less common ones:

-          Five days of pure protein followed by 5 days of protein + vegetables. It goes very well for those who have a lot of pounds to lose;

-          One day pure protein followed by one day of protein + vegetables, work also very good and it is easy to follow;

-          Two days pure protein followed by five days of protein + vegetables – this is suited to people who are fragile and older, or for those with less pounds to lose.

-          Two days pure protein followed by a normal diet for five days – this rhythm is suited for women with cellulite and it works well in combination with a treatment, such as mesotherapy.

There are 28 vegetables that can be consumed starting with the cruise phase: artichoke (globe), asparagus, aubergine, beetroot (tolerated), broccoli, Brussel sprouts, cabbage, carrot (tolerated), cauliflower, celery/celeriac, chicory, courgette, cucumber, fennel, French beans, kohlrabi, lamb’s lettuce, leek, lettuce, mushrooms, onion, palm hearts, peppers, pumpkin, radish, rhubarb, soya bean sprouts, spinach, tomato.

As for proteins, you can eat everything that you have eaten during the Attack Phase.

You can also use 1 teaspoon of olive oil per day and shirataki konjac.

You can also use as tolerated: cornflour, fat reduced cocoa powder, emmenthal (5% fat), low fat crème fraiche (3% fat), sesame seeds /poppy seeds. White wine for cooking.

Not allowed: avocado, broad beans, dried beans and peas, lentils, peas, potatoes, salsfy, sweetcorn.

Don`t forget to eat 2 tablespoon of oat bran each day.

You must also drink at least 2 litres of water daily and do at least 30 min of walking.

Source: The Dukan Diet Life Plan, Dr.Pierre Dukan, 2012.

One of the three basic rules for a successfully diet is the sport. You should do at least 20-30 minutes sport per day, or even simply walking. P. Dukan says “Walking is by far the best possible exercise and it`s the simplest too”.
If in the first two phases of the diet (attack and cruise), movement is limited to mild physical activities, from consolidation and stabilization phase you must increase exercise to strengthen muscles and stretch the excess skin.

If you do not have time to go to gym or aerobics here are a few tricks:

Walking up the stairs. Avoid using the elevator, and go down or up the stairs at home or office on foot. This activity requires contraction of the largest muscles of the body and consumed in a short time a large number of calories.

Stand up on your feet as often as possible. Dr. Dukan recommends us to stand when sitting or lying position is not absolutely necessary. A standing (securely attached on both feet, horizontal basin) is an activity that becomes habitual and consume enough energy, so it cannot be neglected.