Dukan Diet Plan To Lose Weight In Just 10 Days
Dukan diet has gained so much of popularity because it is simple, easy to follow and helps lose weight really fast. People have been following it since more than three decades and have noticed successful results.
All it needs is your dedication towards your routine that you have to follow in this diet. Before you start following it, let’s just quickly know about what this diet is.
The Dukan Diet Benefits
So, as the name suggests, it of course is a diet plan that was originated in France. The specialty of this diet is that it does not demand too much of workout and is a complete protein based diet that helps in fast weight loss.
Why Dukan diet is preferred over other diet plans? The reasons of preferring this diet are very basics but logical. Have a look at some of the benefits below given by experts:
- Dukan diet plan is simple to follow; you don’t need to starve yourself.
- This diet is based on protein intake on first place, which means it is going to make your stronger and healthier inside out.
- This diet helps in cleansing our body. Our body feels fresh and helps us to transform our lifestyle.
- Small sized meals are preferred which means you can have healthy food anytime you want to.
- When you are healthy, your mind stays fresh, resulting to which it works faster than before and you feel happy and peaceful. Clearly, you are able to take better decision in your life with a stable mind.
- You are allowed to have coffee and tea but without any added sugar. This can be the best part for some people who are addictive to caffeine or tea.
The Main 4 Phases Of The Dukan Diet
This diet consists of four main phases and a few rules that you have to strictly follow in order to see the difference in your weight. These four phases are:
1. Attack Phase
It has been named as Attack phase in the Dukan diet because it is the most aggressive phase, and demands lot of dedication and focus. You cannot afford to miss the instructions for this phase if you want to lose weight fast.
For how long you have to follow this diet depends on how much weight you are targeting to loose. If you want to lose 10 pounds, then follow it for 1-2 days; for 10-20 pounds, follow it for 2-4 days and similarly, you can increase the days with the amount of weight. For losing more than 40 pounds, you need to follow this phase for 9-10 days.
Besides minimum of 1.5 liters of water a day, protein intake also has to be on priority. You can have oat bran with yogurt, or white part of boiled eggs, fish or chicken, any high protein food will go. Just make sure to have small portions of as much as you want to eat.
Here you can find the complete list with the allowed Dukan diet foods.
Workout session duration
Experts recommend 20 minutes of walking in this phase. Apart from that you can do anything to move your body in order to release sweat.
2. Cruise Phase
This is the second crucial phase in Dukan diet for effective results in losing weight. Let’s look at what it requires.
Since this is next level phase in weight loss, you need to increase the effort. You need to increase your daily workout session to 30 minutes.
You should add vegetables (as experts recommend) with all that you were having in attack phase.
Alternate your diet. Like, on one day, you can follow the same diet of attack phase, and then on the second, you should include vegetables along with that. Gradually increase the mount of vegetables and decrease other food quantity.
3. Consolidation Phase
After the two strict phases, this is like a relax stage where you can eat anything of your choice. But to make sure that you don’t gain back, just remember the below points:
- You have to increase the number of days to 5 for staying on this phase, for every pound you will lose. Hence, suppose, you have lost 10 pounds. Your consolidation phase will then continue till 50 days.
- One fruit per day, except banana, is mandatory in this phase; you can have dry fruits as well.
- Two slices of wholegrain bread with intake of at least 40 grams cheese is advised.
- Experts allow you to take two portions of 220 grams each of starch. However, avoid potatoes or white rice.
- Two times a week, you can have cheat meals. But enjoy the taste, don’t focus on quantity.
- One day of pure protein intake only is necessary in this phase.
4. Stabilization Phase
This is the last phase by which you would have almost reached your targeted weight. But this diet helps in maintaining your weight for life. Here are the 3 basic rules of the forth phase of the Dukan diet:
- One day in a week should be your pure protein day. You will understand the importance of protein intake in later phases. Understand that proteins are your best friend if you want to stay fit for life.
- 30 minutes of workout per day is mandatory.
- 1-2 spoons of oat-bran per day are important to control your unhealthy cravings.
This is all about the essentials of Dukan diet that will help you to lose weight and get back in your most desired shape.
If anytime in your life, you feel that you are gaining back, do not freak out. Just go on full protein diet for 2-3 days, and you will be back into shape.
Trust me, the Dukan diet is the easiest weight loss plan that you will ever follow for such rapid weight loss. So, what are you waiting for? Try it and help others by sharing your results of this amazing diet.