Are you struggling to lose weight? Are you worried that all these fad diets might harm your body in the long run? Worry no more because this 7-day quick Dukan diet can help you lose weight for good, without gaining it back.
You heard it right. It’s not a fad diet, it’s just a 7-day ingenious designed meal plan to help you lose weight without much effort.
But before jumping straight to the quick Dukan diet, you need to learn the main Dukan diet’s principles, which can be found here: Dukan Diet Plan.
Now you should know that the Dukan diet alters your eating habits and makes you eat healthy, which allows you to lose weight, without gaining it back.
The Dukan diet plan comprises of lots of nutritional foods that you can consume. There are 100 such food items listed under this diet plan which you can consume easily and lose all that excess weight. So, no more fainting or exhaustion throughout the day!
The Dukan diet plan works on four phases: attack, cruise, consolidation and stabilization. The best part is you can apply the diet plan to lose weight in small portions as well!
The quick Dukan diet is such a small weight loss plan that only takes 7 days and can help you lose considerable weight (up to 10 pounds in 7 days).
How To Lose Weight With The Quick Dukan Diet
The quick Dukan diet is based on the main diet plan foods, but it approaches a new, faster and easier way to eat all those nutritious foods. Check out below the complete guidelines to lose 10 pounds in 7 days with the quick Dukan diet!
1. Know What You Eat
Even though the diet plan allows you to consume mostly all food items, however, it is essential to concentrate on some portions more than the others.
Here is the list with all the food groups allowed during the quick Dukan diet:
1. Proteins
Protein rich foods are vital and you need to eat them every day. The best thing is that you can eat these foods as much as you want, without starving yourself.
2. Vegetables
Vegetables are essential. You need to add some veggies to every meal, starting from the second day.
3. Fruits
Fruits are important. So starting from the third day make sure to get at least a nutritious fruit every day.
4. Whole Wheat Bread
Bread is helpful. You can now add it to your meal. Just don’t overdo with it.
5. Cheese
Cheese is good for nutrition and as a treat. You can have a slice or two per day, no more, in the last 3 days.
6. Starches
Starches are energy for your body. So get some of them into your meals.
7. Celebration Meals
Any other foods are considered celebration meals, which are pure pleasure. That means it will not help you during your weight loss process, but it will help you
The foods listed under the first two food groups (proteins and veggies) can be consumed in unlimited quantities. This ensures that you get the requisite amount of nutrition while losing weight effectively and safely, at the same time.
2. Follow The Quick Dukan Diet Pyramid
Every day you need to get a tablespoon of oat bran. This is mandatory! (see the explanation)
In the first day, which is the base of your pyramid, you are allowed to eat only protein rich foods. These include:
- lean meat;
- poultry;
- fish;
- shellfish;
- fat-free dairies;
- eggs.
In the second day you are allowed to add vegetables (any kind of veggies, except potatoes and beans) to your meals.
The first two levels of the pyramid are the essential part of the quick Dukan diet that you need to concentrate on. You can consume food items listed under it freely.
In the third day you can eat fruits (any kind of fruits, except bananas, grapes and cherries), which are important to maintain a balanced diet. You can get as much as 3-4 fruits per day from day 3 to day 7.
Starting from the forth day you’ll be able to treat yourself a bit. You’re allowed to get 1-2 sliced of whole wheat bread every day, from day 4 to day 7. Also, 1-2 slices of cheese can be eaten since day 5.
In the 6th day you’re allowed to add some starches to your meals (don’t overdo it though). They include:
- potatoes;
- pasta;
- rice;
- corn;
- oatmeal;
- bananas;
- beans.
The last day of the 7-day quick Dukan diet is the most anticipated one. Yes, it’s the celebration day, where you can have a cheat meal. This can include:
- a small piece of cake as dessert;
- a glass of wine;
- a small appetizer;
- a slice of pizza;
- or whatever you craved for the entire week, but in small quantity.
Thus, the quick Dukan diet plan clearly allows you to distinguish between what’s healthy and what’s for pleasure, allowing you to indulge in celebration meals only occasionally.
3. Add Physical Activity
It is essential that you follow all the ground rules for the Dukan diet plan to lose weight. This quick Dukan diet plan is still the main Dukan diet, but on fast forward.
That means you still have to introduce some type of physical activity into your routine as well. Start with a 10 minute walk on first day, then increase the time in the coming days until you reach 30-40 minutes of brisk walking in the last day.
You can go back to your normal diet after those 7 days and continue on with just some physical activity added to your daily routine. Or you can repeat the quick Dukan diet for another 7 days. It’s up to you how much fat you want to burn.
The quick Dukan diet is an efficient and effective way to shed those extra pounds and live a healthy life, without compromising much on your food habits.
However, it is essential that you do not deviate from the food list and rules if you want to lose weight permanently! Good luck!
Original article and pictures take forkf.com site
Комментариев нет:
Отправить комментарий