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Easy To Follow Protein Diets

Protein Diets & Diet Plans

By: Louise. A. Costas

Chapter 1- The Protein Diet Explained

Over the years, many doctors and dieticians have noticed that when a person eats more protein and fewer carbohydrates, they have the ability to lose weight faster. In fact, it has been noted by famous organizations, like the Mayo Clinic, that when a diet rich in protein and low in carbohydrates is observed, it can help to erase signs of heart disease and can allow the pounds to simply melt away. So what is the protein diet and is it really worth the strict regimen it requires? Many say that it is the answer to obesity and for people to learn to re-train their eating habits. Some who have used this diet plan have been able to cancel surgeries, like the gastric bypass.

Is High Protein The Diet For Today?

The protein diet works by allowing a person to eat foods they love and that are very filling. Meats like chicken, turkey, fish, and even pork are incorporated into the diet because they are high in protein. There have been several variations of the original diet that have indication or attack periods and restricted carbohydrate intake, but this is not your everyday low carbohydrate plan. The difference in this type of diet is that the person doesn’t count carbohydrates, but rather grams of protein.

Also, most low carbohydrate plans do not enforce the counting of calories. In this plan, a person must not only calculate calories but grams of protein. Each food that a person eats has protein content and this must be strictly monitored. Extreme levels of protein with not enough calories can be dangerous and can even cause death. That is why this diet plan requires not only protein in appropriate levels, but also a certain amount of calories. Each person’s requirements are different and it is based on the weight loss needs.

What about Fruits and Vegetables?

Sure there are some elements of the carbohydrate diet in this plan too. For example, even the simplest piece of fruit, like an orange, is loaded with carbohydrates and carbohydrates are bad. This diet plan teaches a person to eat the foods that have fewer carbohydrates and are more filing to allow them to not experience any hunger and to allow the body the fuel it needs. For instance, when dealing with fruits like strawberries, honeydew, watermelon and raspberries, they all have a much lower carbohydrate content that that of a banana or apple. The reason being is the water content within the piece of fruit. If fruit has more water, it will have fewer carbohydrates.

Vegetables have little to no carbohydrate content. The only vegetables that are usually avoided on this diet are potatoes, sweet potatoes, corn and carrots. All other vegetables are usually allowed in whatever portions a person desires. By filling up on vegetables that provide good fuel for the body, the body won’t crave as much sugars. Potatoes are especially high in starch, which ultimately turns to sugar. The main principal behind this diet is to avoid carbohydrates and eat more protein. However, the protein must be high in fiber and grams of protein and low in fat and calories. Some vegetables, like spinach, give the body more vitamins and minerals than other plants. The diet is rich in protein and plant based foods.

Why Protein?

Protein is not just meat; actually it is just a fraction of what a person can eat. It is acceptable to eat eggs, beans, nuts, legumes, and of course meat. While it is acceptable to eat pork, cuts of meat that tend to be full of fat should be avoided. The goal is to have more than 200 g of protein per day. On the traditional low carbohydrate diet, a person doesn’t count the protein grams or the fat content.

The fat content doesn’t matter on low carbohydrate plan, but on the high protein diet, the meats should be lean cuts with less fat. This plan restricts fat intake and some calories to have a perfect balanced plan. So how much protein is in average foods? Take for instance a can of tuna, it has about 100 g of protein, but just protein alone is not enough fuel for the body, there are other caloric needs. Tuna has little calories, so included with this tuna much be other selections that are within the plan for an even balance.

Who Uses This Diet Plan?

The high protein diet plan is recommended for those who need to lose large amounts of weight and bodybuilders. Because of its quick results, it allows people who are suffering with obesity to quickly get their situation under control. The increase in protein and the decrease in sugars cause the body to detox rather quickly. As the body detoxifies all the sugar, it will allow it to quickly burn stored up levels of fuel. Those who start on this plan and do the induction or attack phase, can lose as much as 6-10 pounds in the first week. This helps to jump start the metabolism and to get the weight loss on track.

The weight is known to come off rather quickly. However, it must be said that as soon as breads and other carbohydrate foods are incorporated back in, if it is not done in the correct portions, the weight can pile back on. By taking away the fuel from the body, or carbohydrates, it causes the body to go into what is known as starvation mode. During this mode, the body will begin to burn the fat it has stored for fuel. The results are nothing short of amazing. People who are on this plan are averaging 1-2 lbs. of weight loss per week.

Is This Diet For Everyone?

Hollywood is always looking for new diets and trends and ways to lose weight quickly. While the low carbohydrate plan has helped many, saying that a person can never have bread or fruit again is kind of unrealistic. Sure at some point a person is going to want a banana or an orange. The goal with this plan is to up the protein and reduce carbohydrates, fat and see dramatic results.

Chapter 2- Types of Protein Diets

Many people turn to protein diets in order to achieve weight loss. That's because some weight loss experts suggest that high-protein diets, along with regular exercise, can reduce blood fats. Protein diets also help maintain lean body tissue while using fat as a fuel source.

Protein is essential for the body to be able to function properly. This essential nutrient promotes growth, energy, strength, weight loss, and many more health benefits. Common sources of protein include beef, poultry, beans, eggs, soy, cheese, milk, and more. Many people enjoy protein in the form of shakes or bars. Inadequate protein intake can cause various conditions such as hypotension and anemia. Without protein, muscle mass may decrease, and this can cause weakness. The high-protein, low-carbohydrate diets have been very popular for many years. Protein diets offer many weight loss options. The following are different types of protein diets.

Atkins Diet

The Atkins Diet is a diet plan invented by Dr. Robert Atkins. This diet includes all types of protein and fat, including poultry, fish, meat, eggs, cheese, oil, and butter and restricts carbohydrates like pasta, bread, fruit, alcohol, milk and starchy vegetables like corn, peas and potatoes. The Atkins diet promises that you will lose weight and will not be hungry with this low-carbohydrate diet. This diet also promises that you will achieve better memory function and heart health, as well as other health benefits.

The Atkins diet stresses that people who are overweight consume too many carbohydrates. The body burns both carbohydrates and fat for energy, but carbohydrates are used before fat. By drastically reducing carbohydrates and consuming more protein and fat, the body naturally loses weight by burning fat more efficiently. The Atkins diet claims that most people use this diet plan for weight maintenance, optimal health, and disease prevention.

Zone Diet

Dr. Barry Sears created the Zone Diet. Dieters are allowed to eat many foods on the Zone Diet, but they need to meet the proportions of the diet. To achieve weight loss, the Zone Diet encourages regular meals that have low-calories. The Zone diet includes canola, olive, avocados, and macadamia nuts. The Zone Diet does limit pasta, bread and certain fruits. These carbohydrates are restricted because they tend to release glucose quickly. Overall, the Zone Diet has higher protein and fat content than traditional diets.

South Beach Diet

Dr. Arthur Agatston created the South Beach Diet. This diet was based on a system known as the glycemic index. This diet system ranks foods according to how quick their sugars can enter the blood. It is believed that the South Beach Diet is healthier than many other protein diets because it allows consumption of whole grains, legumes and beans, low-fat dairy products, vegetables and healthy fats from nuts and fish and fats like olive oil. The South Beach Diet restricts healthy foods like carrots and fruits because of their high glycemic index rating.

The South Beach Diet has several stages. The first two weeks, the induction phase, is meant to help dieters quit craving carbohydrates. And it's why carbohydrates are minimized throughout the diet. The South Beach theory stresses that highly processed carbohydrate foods are digested too quickly. As a result, insulin levels spike. Insulin is a hormone produced in the body to process sugars. Once carbohydrates are used up, high insulin level makes the person to crave more food. When this happens, the person tends to eat more carbohydrates. The South Beach Diet aims to help the dieter break this cycle and want to eat less portions but better foods.

Protein Power Diet

The Protein Power Diet was created by Drs. Michael and Mary Eades. The Protein Power Diet encourages all types of meat, poultry, fish, eggs, butter, non starchy vegetables, oil, cheese and salad dressing. This diet also allows moderate consumption of alcohol. Foods that are not allowed on this diet include grains, starchy vegetables, fruits, and milk.

The Protein Power regimen, like the other low-carbohydrate diets, is based on the theory that controlling insulin level, helps regulate cholesterol, blood pressure, fat storage, and triglycerides. Carbohydrates cause the production of insulin in the body and that high levels of insulin impede the breakdown of fatty deposits. In contrast, low carbohydrate intake causes low levels of insulin levels. Therefore, one loses weight. If you do this long enough, the fat begins to melt away.

Stillman Diet

Irwin Maxwell Stillman created the Stillman Diet. It is a form of high-protein and low-carb diet that was created many decades ago. The Stillman Diet differs from low-carb diets such as the Atkins Diet in that it also limits fat intake. This diet contains very high amounts of protein. It is the highest protein diet, and it encourages lean proteins like skinless poultry, lean meat, eggs, fish, seafood and low-fat cheese while limiting oil, fat and carbohydrates like vegetables, bread, fruits, pasta, and dairy products.

Sugar Busters Diet

This diet allows low-glycemic foods, all proteins and fats and moderate alcohol consumption. The Sugar Busters Diet restricts white rice, potatoes and bread, carrots, beets, corn and refined, white flour products. The basic plan is to eat stone-ground whole grains, high-fiber vegetables, lean and trimmed meats, fruits, and fish. If you want to drink alcohol, you should choose red wine. Grill, bake or broil meat, and cook with oils that are low in saturated fats and high in mono- and polyunsaturated fats. You should consume three meals a day of moderate portions. This diet allows snacks such as nuts and fruit, although fruit should be consumed by itself.

Considerations

High-protein, low-carbohydrate diet plans are popular ways to achieve weight loss. But high-protein diets may not be suitable for everyone. You should consult your healthcare provider before starting a high-protein diet. Experts advise that the best way to lose weight is through moderate calorie consumption and increased physical activity. If you want to lose weight and get in great shape, you need to learn more about various nutrition and fitness programs. Determine what works for you, and stick with the plan.

Chapter 3- What is the Dukan Diet?

The Dukan Diet (also known as the French Protein Diet) is a weight-loss method that encourages and proposes natural weight loss. It was developed by French nutritionist Dr. Pierre Dukan more than a decade ago and the target market was obese people. There is a healthy eating plan incorporated into the Dukan Diet. This healthy eating plan consists of 72 foods from animals and 28 from plants. This diet plan contains four separate phases: The Attack Phase, The Cruise Phase, The Consolidation Phase, and the Stabilization Phase.

The secret behind the diet is that it allows the dieter to eat as many “good foods” as preferred. The difference between the Dukan Diet and other diets is the fact that there isn’t any calorie counting or limiting foods to certain times of the day or to so many times a day. As long as people consume foods on the list, they are allowed to consume as much as they want. Protein is essentially the main component for this particular diet. The Dukan Diet is quite similar to the Atkins diet because both have a strong focus on protein. A main difference however, is that the Atkins diet allows the participant to consume fat.

The attack phase is phase one and it allows rapid weight loss with 72 different high-protein and low-fat foods. During this phase, one can’t eat any other foods. The drinks allowed during this phase are limited to water, coffee and tea. Drinks can’t have any calories or fat; the foods eaten during this phase range from low-fat beef to zero-fat cottage cheese. Oat bran is also a food that one is allowed to consume during this particular phase. Some dieters implement an exercise plan such as a 20-minute walk every day. The five day protein kick has proved to provide immediate weight-loss. People who have participated in the attack phase have claimed to drop 7-10 pounds in five days. The attack phase is brief and complete with instant results and gratification.

The second phase is the cruise phase and it switches between having days with only protein consumption and days with protein and vegetables consumption. Oat bran can also be added in, similar to phase 1. Dieters can up their walk to 30-minutes in this phase. The dieter has the choice of how to alternate the strict protein days with the protein and vegetable days. For example, he/she could eat 5 days of protein and vegetables, then 4 days of only protein. The vegetables that one can consume during the cruise phase are rather limited. Some vegetables contain a good amount of carbohydrates, therefore, they are prohibited. Most green vegetables are allowed such as asparagus, celery and green beans. A dieter can be in this phase for a prolonged period of time, even months, depending on the amount of weight one wants/needs to lose.

The third phase of the Dukan Diet is the consolidation phase and it lasts 10 days per kilogram lost. One cannot enter this phase until the target weight is reached. It prepares the dieter to go back to a balanced diet while staying at the new weight. There is a little freedom, however, it is monitored and there is a strong emphasis on maintaining the target weight. All of the weight lost is still very vulnerable and if not careful, it is quite easy to pack the pounds or stones back on. During this phase there are two festive meals (or celebration meals) included to promote a gradual return to food that is desired. Fruit, cheese and bread can now be consumed in moderation.

Each day, the dieter is allowed one fruit but they should be watery fruits (i.e. apples and cantaloupe). Two slice of whole-grain bread can be eaten each day as well. During this phase, the dieter is only allowed one single serving of carbohydrates each week and one festive meal each week. This phase is a crucial time between extreme weight-loss and maintaining the weight-loss. Weight-loss is not to be expected during this phase, it is strictly reintroducing a balanced diet to the participant.

The fourth phase is the last phase and it is the stabilization phase. This phase is the most important because a majority of dieters put lost weight back on after dieting. The dieter should use the phase 3 diet as a platform for choosing foods. To ensure keeping the weight off, one should follow the rule of having a day of strictly protein consumption each week. Some say that it is during this phase that the dieter can return to eating any type of food.

However, this is the number one mistake made by those who complete a diet. If the dieter goes back to old eating habits, the weight will likely creep up and pile on with time. It is during this phase that the dieter should proceed with caution and still watch what is consumed. As mentioned, the previous three phases should be used and considered when making food choices. It is beneficial and advantageous for the dieter to continue exercising as well.

The chosen foods for this diet are called, “The Dukan Diet 100 Eat As Much As You Want Foods.” This list of foods includes meat, poultry, fish, seafood, eggs, dairy products, vegetables and vegetable proteins. The Dukan Diet is gaining popularity and has even been translated into ten different languages. It is currently sold in more than twenty countries. It has reportedly helped 5 million people in France achieve their desired weight-loss goals.

It is both a natural and permanent weight-loss method. There is a very strong focus and emphasis on proteins, while carbohydrates and fats are extremely limited. It is necessary for people to maintain a healthy, balanced diet and lifestyle. This diet has proved to be very effective with participants. It should be noted that before beginning any diet and fitness regime, one should consult a doctor to ensure that it is safe to do so.

Chapter 4- Dukan Attack- Phase One Explained

The Dukan diet is a four step program that helps you eat right and lose unwanted weight. The program was originally created By French Physician Pierre Dukan for obese individuals to help them rapidly lose weight. The diet gained attention in France where over five million people lost weight. Now the Dukan has arrived in the United States, with the support of big celebrities who vouch for how they also lost a great deal of weight on this diet. It is a high protein, low calorie diet that will have you dropping at least a pound a day.

There have been thousands of claims that most have lost as much as 10 lbs. during the duration of the attack phase. The first step to the new you is the Dukan attack, it's the first phase of the process. This is not to be confused with the whole course of the diet. The attack phase is the first step, followed by the Cruise Phase, Consolidation Phase and the last and final stage which is called the Stabilization stage. While each stage differs, I will focus solely on the attack phase which is the most important stage of the diet.

During this phase you can choose from 72 different types of foods to eat. All of these foods are high in protein, low in fat, calories, and carbohydrates. The good thing about this list is that it consists of mostly meats and seafood, so if you are a fan of either of this group of food you will love this diet. You can eat as much as you want as long as you stick to this group of foods. However, there is one key to this phase that you must remember. You are allowed to eat 1 1/2 teaspoon of oat wheat bran a day. This oat bran helps you feel full as you go through this attack phase of the diet. Some examples of the types of foods you can eat are: lean beef, veal, rabbit, fish, seafood, eggs, and low fat dairy products. You are allowed to eat them in any combination you choose, but only from this group.

Spices and herbs are allowed to season your food. You can also add things such as lemon, zest and garlic to your meats and fish. Whatever tickles your taste buds and keeps you on the steady road to success. It is also recommended that the meats and fish eaten are roasted or grilled to prevent the foods from fattening up. You could continue this part of the attack phase from 5 to 10 days; it solely depends on how much weight you want to lose.

There are also many recipes out there that could help you mix up the combinations of foods so that you won't get bored just eating the same thing all of the time. And if you should have a severe sugar craving, things such as fat free yogurt or even sugarless jello would definitely help ease the craving. After a while you will get so use to eating those types of things you will find yourself thinking cinnamon roll what? Healthy eating stops becoming a priority once you realize how amazing it is for your body.

Now when it comes to consuming drinks it is a bit different from your assorted options from the food section. While you may have plenty of options to pick from when it comes to food, you do not have many items to pick from when it comes to your beverages. Everyone knows the healthiest thing to drink is water and that is the main item you have as an option. You are required to consume 1.5 quarts of water a day. You may add coffee or tea as well but that is counted as part of the amount of water you are supposed to consume. Including a mixture of coffee or tea helps those who are not as use to drinking as much water, have something else to pick from. This is very important because water is an important nutrient to your body and not only helps keep you hydrated but it helps speed up your metabolism and helps you digest the food better. Also one has to remember that you are not allowed to put sugar in your coffee or tea. So if you are one of those individuals who have to have their coffee or tea sweetened, then it is best to just stick to water.

There are little to no side effects from this diet. You could experience constipation, and or bath breath. However, these things can be prevented by chewing some sugar free gum or eating the 1 1/12 teaspoon of oat wheat bran which contains fiber.

As for exercise, there is no requirement to exercise during this diet. However, since you are consuming high protein, low fat, and low calorie foods, exercise could help increase your weight loss during the attack phase and increase muscle, a small twenty minute walk has never hurt anyone.

Some may wonder how healthy this diet is for you. Well when you look at the foods that you do consume, they are low in fat, high in protein and low in calories. You are cutting out all of the things that are bad for you and taking in the things that are good for you. As you continue through the phases you will eventually add things in such as fruits and vegetables. This phase to help you cut out all of the unhealthy eating habits and start eating what is better for you while helping you lose a lot of weight during the process.

It is very important that you stick to the regimen that is laid out perfectly for you to follow. One mistake could lead you to start over completely. Even the creator himself stated that it is like sticking a needle into a balloon, once you have disrupted the diet, you jump off track. The key to losing the weight that desire is to stay on track.

Chapter 5- Dukan Diet Cruise-Phase Two Explained

The Dukan Diet is one of the most popular diet plans currently out there, as well as one of the most successful. There is a major obesity problem going on in the United 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 coming back as the process moves on. Lamb is welcome but fatty eating is never a part of the eating process. Your eating habits have been reformed and now you have the controlled eating behavior of the Dukan Diet Consolidation- Phase Three Explained. In the beginning half of the Consolidation period, treat yourself to a special meal. This makes any challenge bearable. Eat a meal you enjoy as a reward for meeting a goal. In the next phase, give yourself another reward dinner but keep your self-control. Do not lose the control the diet has taught you. It is good to let go of the habits that are bad for the body.

During this transition period, eat protein one whole day. Take in a little oat bran a day. Measure out two teaspoons. Needless to say, drink lots of water. This is an important part of the Consolidation process. Add a bit of walking to your regimen that will really add to the toning of the body. Any weight loss you have accomplished will need the toning. During this phase, you are going to test your grip on your eating habits. Exercise is good for the body and it will get you out and about. Walking is very good for any anxiety you may feel about eating. Food is a huge part of the day for some people and if it has ruled your day in the past, this phase of the diet will give you control.

Gaining control over any habit is an accomplishment. Holidays, Weddings, and family dinners are filled with food and it can be very difficult to turn down food. However, with the Dukan Diet Consolidation Phase 3 and the rest of the diet, you learn to manage your food intake. This is important. Think of your food as a budget. It almost works the same way. Eat out of control and your body is bankrupt.

Many have found the Dukan Diet Consolidation- Phase Three Explained to be a great help in losing weight and keeping it off. Learning to eat healthy takes practice and this diet guides you through each phase. The Consolidation Phase does not starve you so there is no reason to become so hungry you cannot manage. It lets you taste foods you might want to taste but does not give you enough to ruin your progress.

Chapter 7- Dukan Diet Stabilization- Phase Four Explained

The Dukan Diet is notable for having four phases. The fourth phase is known as the stabilization phase. This is the part of the high protein, low fat, diet which requires the dieter to finalize their weight loss and take control of their future. The key is to adhere to the requirements exactly. The fourth phase is the last step on the road to lifelong change.

What is the Purpose of Phase Four?

The fourth phase of the Dukan diet is designed to maintain permanent changes in your eating habits by both lessening restrictions and increasing personal responsibility. These changes are meant to promote healthy eating habits that are simple and easy to follow. The most important thing to remember is that this phase of the diet is that it is the stabilization phase. The hard work has been completed and now the results generated during the prior phases will need to be maintained. It should be noted that you may return to eating in a more normal manner now that they have reached this point. However, you will still need to eat foods that are highly nutritious.

This phase differs from phase three in one important manner. While both phases are stabilization and maintenance oriented, the fourth phase is less restrictive.

What Are The Benefits of Phase Four in the Dukan Diet?

The Dukan Diet is designed around the concept of high protein but low fat consumption in your daily eating habits. This dietary concept will allow for increased lean muscle mass while decreasing caloric and bad cholesterol intake. The end result is a leaner and more dynamic body. Phase four provides the final step in the process. The main benefits of this phase are the sense of accomplishment and the lowered restrictions. The hard work has been completed. It is now time to take life by the horns and choose to live healthy. This is accomplished by way of careful dietary measures and daily exercise.

What is the Phase Four Diet Portion?

The stabilization of weight loss in the fourth phase of the Dukan Diet requires very specific dietary actions. These actions are quite simple to utilize, however. You may eat what you wish to eat for the most part. There are a few important guidelines to adhere to during meals. Most of these guidelines will be similar to what is seen in the previous phase. No matter what you choose to eat, protein must be the main component. Choose to eat nuts, beans, seeds, and lean meats. Vegetables are perfectly acceptable. Fruit needs to be limit to a singular serving, while bread should be whole-grain and only two slices served per day.

Once per week you may choose to eat a single meal with extra carbohydrates. Pasta, for instance, can be eaten once per week. The fun part for many people comes in the form of one to two meals each week. These special meals can be anything that you wish to eat. However, it is important that this sort of meal only be eaten on those occasions. If that meal happens to coincide with the normal restrictions in all ways then it doesn't count. If something outside the allowed food sources is consumed then it will count as that special meal. There is one completely restrictive rule, however. One day each week must include meals that consist totally of protein. There can be no other food type consumed that day.

Exercise Requirements for the Dukan Diet Phase Four

There are many types of exercise that may be utilized during the Dukan Diet. It is vital to the success of this diet. Exercise must be undertaken each day and to the extent that it can properly aid you in developing a heightened sense of self-motivation. The primary motivating factors behind this decision is the belief that burning calories actually helps you to lose weight.

At minimum you will be required to take a brisk daily walk. In the beginning this walking period will be for 20 minutes. As the phases of the diet progress that period of time will increase to 30 minutes. The purposeful act of exercising will cause the weight to drop more quickly. In phase four, daily exercises will help to keep that weight off. Dieting combined with exercise is considered to be the most valuable tool for weight loss. In many instances this is the only set of tools needed.

Please note that the period of walking prescribed is only the minimum exercise required. Increased exercise, such as resistance training and weight lifting, will provide much greater benefits than simply walking can provide. While walking is one of the best all-around exercises in existence there are other targeted training types that can accelerate the weight loss and increase in muscular definition.

Final Considerations

Before you begin this diet please consult a doctor. This diet will restrict many food groups that you may be used to eating. In the beginning this can lead to nutritional deficiencies as you adapt to the change in eating habits and find alternatives to your original food sources.

Even after reaching phase for a diet that is low in fat and carbohydrates may lead to general fatigue. Further issues to consider are the possibilities of constipation, mood swings, and odd sensations in the body. Most of these issues will be worked out after a period of adjustment.

Eating protein in large amounts on a continual daily basis can lead to the increased occurrence of headaches and the possibility of bad breath. If you have a medical condition you will need to discuss it with your doctor prior to starting this diet. If you have kidney disease, for instance, you should avoid this diet.

One of the more attractive aspects of this diet for some people is the fact that it allows the dieter to consume artificial sweeteners and diet soda. It should be noted that these items provide no essential nutrition and may be potentially harmful to your health.

Chapter 8- 8 Dukan Diet Recipes

Lemon Roast Chicken with Tandoori Spice

Preparation time: 15 minutes

Baking time: 1 ½ to 2 hours, depending on the weight of the bird

Ingredients: (Serves 2)

1 whole chicken

7 teaspoons of sugar free tandoori spice

1 sliced lemon

Directions:

Pre-heat the oven to 350 degrees.

Place the chicken in a large roasting pan and loosen the skin from the breast to form an opening for the lemon slices. Fill the opening with 3 teaspoons of tandoori spice and 4 slices of lemon.

Turn the chicken and continue this process to create two pouches over the legs. Fill each opening with a lemon slice and 2 teaspoons of tandoori spice.

Place the roasting pan on the middle oven rack and bake for 1 ½ to 2 hours, or until the chicken reaches an internal temperature of 165 degrees. Another way to ensure that the chicken is fully cooked is to cut into the largest part of the bird with a knife until clear liquid drains.

Remove the skin and serve hot.

All Spice Salmon

Preparation: 5 minutes

Baking time: about 20 minutes, based on size of fillet

Ingredients: (Serves 2)

2 large fillets of salmon

Black peppercorns, ground

1 teaspoon of all spice

Directions:

Pre-heat the oven to 350 degrees and use parchment paper to line baking tray. Score the salmon skin with cuts (diagonal) to allow the flavors to infuse the meat.

Position fillets of salmon on the tray with the skin side up. Rub all spice and pepper into the cuts.

Place fish on the middle oven rack and bake for around 20 minutes, until the fillets reach an internal temperature of 135 degrees and allow the skin to crisp.

Spicy Indian Omelet

Ingredients: (Serves 1)

2 eggs

1 Tablespoon olive oil

½ 1 green chili, seeds removed and diced

½ red onion, finely sliced

1 spring onion, minced

1 tablespoon of fresh coriander, diced

A dash of garam masala

A dash of turmeric

Salt and pepper

Directions:

In a medium bowl, gently blend eggs and combine all ingredients. In an 8 inch nonstick pan, add olive oil and heat to medium.

Slowly pour eggs into the pan and let cook until the bottom starts to set. Lift omelet allowing excess liquid to drain under. Flip and cook a few more minutes before folding.

Green Beans with Egg and Tuna

Preparation: 5 minutes

Cooking time: 10 to 20 minutes

Ingredients: (serves 2)

5 ounces fresh green beans

2 eggs

2 cans of tuna

1 garlic clove, minced

Salt

Directions:

Steam green beans and garlic for approximately 10 minutes (or to desired texture). Boil eggs.

Peel and chop eggs. Add tuna and eggs to green beans and season with salt to taste.

Dukan Oat Bran Galette

Preparation: 5 minutes

Cooking time: 5 minutes

Ingredients: (Serves 1)

1 ½ to 2 tablespoons of oat bran

1 egg white

1 tablespoon quark

1 tablespoon fromage frais

Directions:

Mix the fromage frais, oat bran and, quark together until mixture is smooth.

Vigorously beat the egg whites, and blend thoroughly into the mixture. Add olive oil to a non-stick pan over medium heat.

Slowly pour in mixture. Cook for 2-3 minutes per side.

Pesto Chicken Rolls

Ingredients: (serves 1)

1 cup chicken breast, chunked

2 oat bran crepes

Chopped basil

2 teaspoons of olive oil

1 garlic clove, chopped

Sun dried tomatoes, chopped

Directions:

For pesto: Mix the basil, garlic and oil.

Grill chicken pieces.

Brush the crepes with pesto and layer chicken and tomatoes, roll and insert toothpick.

Smoked Mackerel Salad

Preparation: 10 minutes

Cooking time: 6-8 minutes

Ingredients: (Serves 1)

1 mackerel fillet (smoked)

1 ounce broccoli florets

2 halved cherry tomatoes

1 cup of spinach leaves (baby)

¼ cup of alfalfa sprouts

½ of a sliced red pepper

¼ teaspoon mustard

1 teaspoon vegetable oil

¼ teaspoon vinegar (white wine)

Directions:

Follow instructions and heat the mackerel.

Steam the broccoli before refreshing under running water (cold) and then drain.

Toss the spinach leaves, broccoli, sprouts, pepper and tomatoes.

Chop up the mackerel put it in the salad. Whisk together the oil. White wine vinegar and mustard and drizzle over the salad.

Turkey Butternut and Curry

Preparation: 15 minutes

Cook time: 25 minutes

Ingredients: (Serves 4-6)

1 small onion, peeled and chopped

1 garlic clove, chopped

1 tablespoon of peeled chopped ginger root

1 teaspoon of korma spice or curry

½ cup of coriander leaves

1 red onion, peeled and chopped

½ pound of turkey breasts, cut into strips

1 ½ pounds of butternut, chopped into small pieces

1 cup baby spinach leaves

1 teaspoon corn flour

1 teaspoon soy sauce

2 tablespoon sweetener

2 tablespoon of low fat yogurt

Directions:

In a blender, add the ginger, garlic, onion, korma spice (or curry) and coriander leaves and blend until the mixture becomes creamy.

In a large pan, heat the turkey strips with red onion for 2-3 minutes.

Add the curry paste and the butternut along with 1 ¾ cups of water. Bring to a boil. Reduce heat and simmer for 15 minutes, or until the butternut is tender.

Stir in the spinach. Mix together the corn flour, soy sauce, sweetener and ½ cup of water. Add to the curry paste and stir until it thickens. Stir in the yogurt and serve.

About The Author

Louise. A. Costas has always enjoyed healthy eating. When it comes to diets, it is very important to her to know exactly what the diet claims to do and its possible side effects, if any at all. She knows that popular diets come and go; and can be quite faddish. But her concern when looking into various diets is to find out if it's something that will be easy enough to follow or if she will have to go out of her way too much in order to pursue it.

If it's the latter, she usually doesn't bother starting on it because the more adjustments needing to be made, the easier it is to stop following the diet and start making excuses. This is mainly why she looks for diets that are easy to follow so that she can stick to it and finally reap the results. If you share her sentiment, then you will love this book.