Hello dear friends, it's been almost a month since I went to the strengthening phase, but I can only find the opportunity to write.
Many comments were made throughout my diet, some said it was unhealthy, some saw the weight I lost and started dieting with me.
Our diet, which is now difficult and disciplines you like me, relaxes you if you think you have reached the weight you want. I lost 12 kilos in total, actually my goal was 55 kilos, but when I saw that even the clothes I wore 6 years ago are slightly looser now, I decided to say enough is enough.
For some reason, everyone who sees it says Dukan's doctorate has been cancelled. The reason why his doctorate title was taken away is not the diet method. Hee, I am not a defender of this brain, but his method really worked for me. Not everyone can lose weight in the same way, and it's no one's fault, because different things can trigger each of us's bodies.
I guess the reason why it worked better for me was because I was not very fond of sweets and fruit. Of course, thanks to the diet, I was able to drink extra water and get rid of sugar.
Now, due to this phase of the diet, I try to eat 1-2 fruits every day.
For those who have not read the book (which I always say, be sure to read it, don't try to do this with what you read on websites) let me explain what is going on at this stage.
Now I have switched to strengthening in order not to regain and stabilize the weight I lost. This period is x10 days per kilo lost. Since I lost 12 kilos, I have to continue this phase for 120 days.
Protein and vegetables:
The most important plus of this period is that you can start to eat vegetables independently from meat. In other words, you were on a protein+vegetable diet one day and a pure protein diet during the cruise phase. Now you can consume protein and vegetables together or separately every day except Thursday.
One serving of fruit per day:
It is now allowed to eat 1 portion of fruit a day, but only in 1 meal, not at every meal.
Recommended fruits are strawberry, raspberry, apple, watermelon, melon, grapefruit, pear, kiwi, peach, mango.
Cherries, bananas, grapes (not to exaggerate because they contain a lot of sugar), provided that they do not exceed the limit.
So how much should you eat?
- Apple vs. 1 pc.
- Cherry vs. 1 bowl of small berries.
- Melon watermelon 1 slice.
Two slices of whole grain bread a day:
I emphasize whole grain bread, definitely no white bread. I usually consume whole wheat bread that I prepared myself.
You can eat 2 slices of bread at any meal of the day. My preference is usually breakfast.
One serving of cheese per day:
In this section, old and fresh cheddar is mentioned. I continue to consume them light. It says not to exceed 40 gr. You can make toast in the morning if you want :)
Two servings of starchy foods per week:
He said to take 200 gr as a basis. Here, couscous, lentil dish, potatoes and rice that you prepared without using solid oil go into the stream. You can also prepare your own recipes from cornmeal or whole wheat flour using very little oil.
Dukan applied the following formula for this period. My Strengthening Phase is 120 days of which I am entitled to starchy food once a week for the first 60 days and twice a week for the second 1-day period.
Attention! No frying, donuts and rolls.
Lamb meat:
Lamb meat is also added to chicken and beef. There is a limitation for this meat though. Since it is oily compared to others, it can only be consumed twice a week.
Awards dinner twice a week:
During the first half of the strengthening phase, we can prepare a meal of your choice once a week. But here we have a rule like this, never two plates of the same meal.
Dukan applied the following formula for this period as well. My Empowerment Phase is 120 days of which there is a reward meal once a week for the first 60 days and twice a week for the second 1-day period.
Finally, the day many of us have been waiting for has arrived. A glass of wine can be drunk at the award dinners, if desired.
There is also a note that there is absolutely no award dinner on the same day in a row.
Pure protein once a week: Thursday
We continue the pure protein regime once a week so that the strengthening phase can be overcome without incident.
If you have already reached this stage, you know what to consume on pure protein days. Therefore, there is no need to rewrite it.
Oat bran:
We continue to eat 2 tablespoons of oat bran regularly every day. As before, we do this either by making pancakes or by mixing them into different recipes.
Exercise:
This diet, like all other diets, includes movement and there is a minimum of 25 minutes of walking in this phase.
It is very well explained with an example. If you used to give yourself to food when you were angry, now go for a walk. I tried it, it works 100%.
Love…