4 phases for a durable weight loss

8/8/2019 4 Phases for a Durable Weight Loss

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to Sunday. It fits better with my agenda if I need to plan for some business trip (PP is tough with business trip ).

The good news is that all the rules that applies in PP, applies also in PL. This means you can eatas much as you want, anytime you want. All the foods that were listed in the Attack Phase, are

yours forever. In the PL phase, we are mainly adding the missing savor of vegetables«

You can mix and match proteins and vegetables as you want, but don¶t make the mistake of solely eating vegetables during the PL phase. You need to feed yourself with proteins.

The allowed vegetables are (raw or cooked):- tomatoes, cucumbers, radish, spinach, broccoli, asparagus, leeks, cabbages, mushrooms, celery,

fennel, zucchinis, egg plant, bell peppers, any types of salad and even carrots and beets(moderatly)

All the starchy food is still banned:- rice, potatoes, corn, all peas and beans, lentils and of course avocados (considered a fruit btw)

Artichoke is allowed but in very limited quantities.

D ressing: As mentioned before, oil is not your friend in this diet program. You need to use some fat free,no sugar-added dressings. Central Market has a very good one. Or be creative, use lemon juice,

fat free yogurt, vinegars (my fa

vorite: raspberry), herbs or spices.

Cooking method: No oil. No butter. Use some cooking spray or boil them in water with some spices. Or even better buy a steamer and some fresh organic veggies from Whole foods. You¶ll rediscover thegenuine taste of broccoli !!Another favorite is BBQ (especially the asparagus !!). You can also cook the vegetables directlywith fish or beef and take advantage of some of the fat from the meat (like in a stew).

This phase will lead you to your target weight. You can expect on average to loose 2 to 3 lbs per week eating as much as you want. Of course there will be some days, even weeks, where theweight loss may not be, unfortunately, what you expect. Hang on there !! This is normal,especially during the PL sub-phases, but as long as you keep alternating PLs and PPs, you shouldenjoy roughly that rate.

D o



- alternate consecutive days of PL with consecutive days of PP. Dr Dukan recommends 5 dayscycles.- go to steak house and ask for the steamed veggies- eat whenever you¶re hungry, but only using the list above. it¶s the best way to counterbalancetreats deprivation.

- carry constantly with you some of those foods to fight cravings.- make the mental exercise of ensuring the appropriateness of the product you¶re about to eat.- weigh yourself

everyday to measure your progress and stay motivated. You can also weigh yourself several timea day. You¶ll be amazed by the changes.- drink a lot of water, at least 2 liters per day, if possible diuretic waters ( see here ): you need tocleanse your body from all the protein waste. Try to drink 2 glasses of water during your meals.- take multi vitamin supplement if the phase is to last more than 5 days.- take a bit of flax oil if you experience intestinal transit problems, but normally increasing a lotyou water intakes should take care of this.

D on¶t

- in case you decide to stop here, don¶t stop !! Don¶t give up before you reach your target !- in case you¶re really giving up, do the stabilization phase if you don¶t want to gain back rightaway all those deserved lost pounds.- don¶t skip any meal. You need to maintain the routine, even-though you¶ll notice you¶re goingto reduce progressively your intakes.- don¶t use butter or oil. Steam, grilled or smoke ( Rudy¶s fan, you know where to go).- don¶t eat bread o

r cereals for breakfast. Try smoked salmon, fat free yogurts, or egg beaters omelets.- don¶t add sugar, fruit or jelly in your fat free dairies.- don¶t use ketchup (too much sugar).- reduce salt. it increases your appetite and doesn¶t help flushing the fluids.

Summary

D uration is based on an average 2- 3 pounds loss per week.

This phase alternates proteins with vegetables. This is the phase that will bring you to your targetweight.



W hat?

Congratulation, you achieved your goal !!! Beware now that all those lost pounds andfrustrations are in fact on stake if you don¶t pursue correctly the stabilization phase. It¶sabsolutely required to go through this phase. It¶s true that you

deserve the result you achieved but don¶t overestimate yet your ability to control your weightfrom now. Triumphalism is a dangerous emotion. The weight you managed to to uch is notgranted yet.. you need to go now through this last effort to make it yours, forever.

You¶ve just finished the Weight Loss phase with the PL sub-phase, and for the first time thismorning, the weight scale is displaying the number you¶ve been fanatically dreaming of.

Warning, if you¶re tempted about going further hoping to secure a buffer before starting theconsolidation, don¶t : you need to focus on your next challenge now.

I¶m going to provide to you the rules you¶ll have to comply with for the stabilization but firstlet¶s talk about duration. Your body has to get acquainted now with your new weight. This takestime if you want to secure your efforts. The basic formula is to consider 4 days 1/2 per lb. Solet¶s say you lost 20 lbs, you¶ll need then to comply with the stabilization phase for 90 days.

So what can you eat«.

1/ The first good news is that you don¶t have to alternate anymore PL and PP sub-phases: thestabilization phase is based on the PL aliments as described before.

2/ We are also reintroducing in this phase all the foods we¶ve missed during phase I and II, butwith the following restrictions:- one serving

of fruit per day . All the fruits are authorized but bananas, grapes, cherries and nuts.- 2 slices of whole wheat bread per day .- one serving of cheese per day (around 40g).- 2 serving of starch food per week (pasta, couscous ± 7 oz / lentils, rice, potatoes ± 5 oz). Avoid

butter and oil as much as you can to cook those.- once or twice per week, you can have the following new meats: lamb, porc, ham.



3/ now the good news. in this phase you¶re also allowed 2 full unrestricted meal per week butwith the following guidelines:- 2 meals not 2 days- no refill !- the 2 meals have to be apart by at least a day

You¶re allowed to have a whole lunch or dinner, including wine and desert. Of course, you needto be moderate, if you¶re planning to drink a whole bottle of wine, have some Queso and finishwith a whole cheesecake, you missed the point. Those 2 meals are bringing diversity and quality,don¶t make them orgies. I would suggest going to some fine restaurant with reasonable servingsizes.

Enjoy those frugal meals, Take the time to appreciate the savors you¶re rediscovering. Questionyourself about the subtlety of the food you¶re enjoying.

4/ In order to counter balance those unrestricted meals, you need to keep one, just one day of PP per week. Try to pick up the same day every week, like the monday. It¶s up to you to decide for the day but you need to stick with that day as much as possible.

D o

- comply with the calculated duration- keep track of the food you¶re having on a weekly basis to ensure you¶re complying with therules- enjoy your unrestricted meals

- carry constantly with you some of those foods to fight cravings.- make the mental exercise of ensuring the appropriateness of the product you¶re about to eat.- weigh yourself everyday to measure your progress and stay motivated. You can also weighyourself several time a day. You¶ll be amazed by the changes.- drink a lot of water, at least 2 liters per day, if possible diuretic waters ( see here ): you need tocleanse your body from all the protein waste. Try to drink 2 glasses of water during your meals.- take multi vitamin supplement if the phase is to last more than 5 days.



D on¶t

- don¶t take any refill during your unrestricted meals.- don¶t have your two unrestricted meals in a row.- don¶t confuse ³twice a week´ with two days a week - don¶t skip any meal. You need to maintain the routine, even-though you¶ll notice you¶re goingto reduce progressively your intakes.- don¶t use excessively butter or oil. Steam, grilled or smoke ( Rudy¶s fan, you know where togo).- reduce salt. it increases your appetite and doesn¶t help flushing the fluids.

Summary

The duration is an average of 9 days per 2 pounds lost during phase.

This phase is aiming at hampering gettig those lost pounds back!

This is the phase where you¶re the most vulnerable mainly because of your overconfidence .In this phase, you can almost eat anything you want but with some (small) restrictions and

progressive food re-introductions.

4 phases for a durable weight loss

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