Prevention
Dukan Diet: Sample Menu for the Consolidation Phase
October 22, 2011 | 
Author This phase begins once you’ve reached your ideal weight and should last for 10 days for every pound lost.
This is also the most difficult part of the Diet from the psychological point of view, because they are part of the new food completely with the knowledge that you will not have binge eating.
Will be introduced wholemeal bread (no more than two slices per day), potatoes, cheese, pasta, rice (no more than twice a week) and twice a week is allowed a delicious dinner with almost anything you want to eat … Yes, can be pizza or French fries and ice cream, provided that:
- The day after you return to the stage “attack”
- Do not make two dinners “free” in a row
- Never do it again the same dish.
The key thing of this phase, to be sure not to gain weight is to keep one day a week with just protein and nothing else as being in “attack” (es.il Thursday).
We say that the news of this phase are:
1. You can eat a serving of fruit per day: an apple, two kiwis, two ripe apricots, a large slice of watermelon and so on. The forbidden fruits are: bananas, grapes and cherries.
2. You can eat two slices of bread a day.
3. You can eat 40 grams of cheese per day.
4. Every week you can eat two servings of carbohydrates like pasta, rice and potatoes.
5. You can eat leg of lamb and pork.
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Dukan Diet: Menus for Phase Attack
Any diet that respect has to start somewhere and the Dukan Diet menu kicks off with the attack phase.
The Dukan diet menu in the attack phase lasts 5-10 days depending on your current weight, with the main purpose of introducing good eating habits. It is also the stage with a higher result in weight loss.
The first days are always the hardest because you have to deal with your old eating habits, being established, are difficult to change, and is a good trick to stock up in advance of the products licensed from the diet, so that when you hear the desire to snack, you have allowed something at hand.
A basic rule is to introduce at least 20 minutes of exercise every day, from day one to establish a proper intake of water and eat at least 2 tablespoons of oat bran a day, in any form you like as in yogurt emulsified with eg.
Foods allowed in the menu of Dukan diet
Rabbit Chicken and turkey (without skin and wings)
lean ham
Beef, veal, or chicken liver
Seafood (except canned)
Shellfish and crustaceans
Eggs (up to two a day)
Dairy products with low fat
Vinegar, mustard, spices, herbs, garlic, onion
Sugar and ketchup (in moderation)
Sugar-free chewing gum.
Dukan Diet Sample Menu: Attack Phase.
Breakfast: Low fat yoghurt with oat bran, coffee.
Lunch: Grilled chicken breast.
Dinner: Shrimp and surimi with garlic and parsley.
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5 Secrets to Staying Slim for the Winter
And customary to put on some extra pounds during the winter.
Usually the cold, go for a run out, as the warm season, it’s harder and eat more calories and comforting is on the agenda.
Enough of Capri and fresh salads, pasta with meat sauce and wide and hot chocolate, but if you suddenly realize you have more hungry and want food the most rewarding just do not have to worry about … even in winter, the tricks to stay slim and lean, there are abandoned!
What you do is take 5 tricks fast, to help maintain a healthy weight and stay active, let’s see how:
1. Prepare a soup
When it’s cold outside and after a day’s work, what you need is to relax and enjoy a nice dinner warming and satisfying, nothing better than something warm and good to comfort and pamper them with few calories.
A vegetable soup is good for you! No need to add cream or oil, but used to cook the vegetables in a little boiling water with dissolved into a die and you’re done! The soup is one of your best allies to warm the winter and fill your stomach without undermining the line at all.
2. Sweet and satisfying
Needless to say goodbye to all that is sweet and sugary to keep the line even …
It necessary to make smart choices and opt for lighter, but those ingredients sweet and beautiful as a piece of cake with whipped cream.
The perfect dessert to be prepared by you, nothing pre-packaged, using a yogurt or vanilla yogurt greek one, as a basis to delight your winter and arricchiscilo past with some apple pieces in a pan with the honey. It ‘a dessert very light but full of flavor.
3. Use legumes
Legumes are another essential ingredient if you want to warm up with very few calories. They are rich in dietary fiber, are low in fat and wonderfully rich in beneficial nutrients and antioxidants.
Try to match 1 120g tin of beans in strip of chicken and a few tablespoons of tomato paste. Cook for about twenty minutes, season with salt, pepper and seasonings of your choice and you’re done.
Calories? Well … very few, less than 230 per serving!
4. Sip a hot chocolate steaming
Have you always thought that a nice hot chocolate for you be out? You’re wrong.
If during those afternoons in winter, where it’s cold and raining outside, and is home to the warm syrup well, maybe you feel like a dense chocolate, steaming, not messed up thinking about what to do to not give in to temptation.
Even for those on a tight diet, now a sweet and satisfying time off did not tell anyone! Why use whole milk or partly skimmed milk? Use skimmed milk with only 32 calories per 100g.
Put a pan with 10g of cocoa powder and 5 grams of potato starch both sieved and a little ‘milk, just to melt it all better.
Then add more milk until you reach the 200ml, which serve for a nice cup of hot chocolate.
Stir with a whisk to prevent lumps and to add only 1 packet of sweetener or 5 / 10 grams of sugar, stirring constantly.
Once I started to boil, let it go for at least 4 / 5 minutes, until begin to thicken and, above all, the starch will be digested enough to be perfectly cooked, and you’re done!
Remove from heat and try to believe.
Calories? Only 121 calories for a cup of hot dense and creamy petted! It seems incredible huh?
5. Subscription to the gym open
The important thing is not to stop your workout. After the summer break, you absolutely must redo your membership at the gym.
It ‘important to be able to give you some out to dinner, from time to time, like a nice pizza all over your paranoia and have zero for the next day … you dispose!
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Proper Nutrition for the Winter
How to defend the body against attacks by “weather” in recent months in which cold, rain, wind and snow make us more vulnerable to viruses and bacteria?
By helping with proper nutrition of course have to adjust to the climatic requirements of the winter season. During the cold months the body needs to take a greater amount of energy compared to the spring and summer, and this need is reflected in the consumption of higher calorie foods and more elaborate.
The “food concessions” of the winter season, however, should not however blind us to what are the basic rules of healthy eating, so it is advisable not to go overboard with the portions and never fat, always follow a balanced and varied diet , opt for light sauces, easily digested and then for vegetable fats such as olive oil rather than animal fats such as butter, cream, lard, etc..
A good source of energy is undoubtedly represented by carbohydrates so it is good practice to include in the diet, regular consumption of pasta, bread and cereals.
In winter we tend to consume more red meat but it is important not to overlook the other important source of protein represented by the fish food that, in addition to being particularly rich in omega 3 fatty acids effective in the prevention of cardiovascular disease and some cancers, compared to meat has a higher digestibility and lower calorie intake.
For a balanced intake of nutrients in the diet is also helpful to include dairy products and cheeses, but it is important to note that these foods are an alternative to high-protein foods and therefore should not overlap with the consumption of meat and fish.
To balance a diet that tends to be high in fat and carbohydrates is always important to eat plenty of fruits (in the form of juices and centrifuged) and plenty of vegetables in season one favoring such as citrus fruits that are rich in vitamin C, substance that is useful in strengthening the immune system and promote the assimilation of inorganic iron from plant foods. Also ideal cauliflower, are rich in vitamin A, minerals, and folic acid, such as cabbage and broccoli sprouts, rich in active substances in the prevention of various cancers.
Inoltredi us remember not to neglect the consumption of vegetables that are rich in vitamins, calcium, phosphorus, iron and essential amino acids: plain rice or pasta can be a good, hot meal.
To warm up is a good idea not to use alcohol, but ingestion of an herbal tea preparation, tea, or (why not?) a cup of hot chocolate. Keep in mind though that both the tea and chocolate should be eaten in moderation: in fact, with coffee in the category of foods called “nerve” to their wealth in stimulant, tonic and invigorating.
Well do to combat the rigors of winter, with more food calories but rich in vitamins, with the consumption of hot food and a substantially more elaborate (we leave the cold and raw foods for the summer) but … be careful: do not lose sight of the basic rules of healthy eating and let us not go to excesses which will impact negatively on our health.
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Top Tips for Losing Weight for Older Women
Weight loss can be difficult for any woman, but it may seem especially difficult for women over 40 years. Often called the “middle-aged spread,” the increase in weight is taken by many women to be part of growing old and passing through the body changes, like menopause. This can often be gained weight around the belly, and this type of belly fat is particularly dangerous because it raises the risk of cardiovascular disease, diabetes and cancer. Although it is difficult to lose weight and over can be done.
Exercises
Women generally tend to be less active after menopause than before, which is one of the causes of weight gain. The good news is that even a little ‘exercise goes a long way. A study published in the Journal of the American Medical Association suggested that only 75 minutes of exercise a week can have an impact on the overall health of women in post-menopausal women, reducing the circumference of their lives.
Greater intensity in training can have a beneficial role in winning the Battle of the Bulge, especially when it comes to keeping the fat away from the trunk. Aerobic exercises are particularly useful to help cut belly fat. A study conducted at the Fred Hutchinson Cancer Research Center in Seattle showed that overweight, postmenopausal women into groups of aerobic exercise had lost between 3.4 to 6.9 percent of their belly fat within a year of the program. Read the rest of this entry »
Posted in Beauty, Diet, Fitness, Healthy Lifestyle, Obesity, Prevention, Tips, Weight Loss, Woman's Healht | Tags: Cosmetic Chemicals, diet, diet for weight loss, diet plan, diet programs, exercises, exercises for weight loss, healthy diet, healthy diet for older women, hormon replacement, hormone replacement therapy, older women, tips weight loss, women health | No Comments »