Sunday, July 31, 2011

Cliff's Notes version of Holiday Dukan Diet
Eat as much protein and vegetables (together) as you want each day;

Add one serving of fruit per day (avoid high sugar bananas, grapes, cherries, dried fruits and high-fat nuts);

Enjoy two slices of wholemeal bread a day spread with fat-reduced butter;

Have one serving (40g or 1.5oz) of hard cheese a day (avoid blue, soft or goat’s cheese);

Factor in one serving of ‘starchy foods’ per week in the first half of your consolidation phase, increasing to two per week in the second half. This includes pasta (225g/8oz serving in tomato, not creamy, sauce and with no oil), couscous/polenta (225g/8oz cooked in stock, not butter), lentils, beans, chick peas, rice (brown) and potatoes (but only occasionally and without butter);

Broaden your choice of meat to include lamb, roast pork and ham (remove all fat from it) once or twice a week;

Enjoy one ‘celebration meal’ a week in the first half of the consolidation phase, increasing to two in the second half. Never eat two celebration meals in a row, and don’t have second helpings of anything you eat at that meal;

Keep one pure protein day per week — this is your insurance policy against gaining weight;

Take two tablespoons of oat bran per day (as a pancake or sprinkled onto your food);

Walk 25 minutes per day (longer if you have time or enjoy it).

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