The Dukan Diet & Fitness Running. In magazines over the last year you might have read about the newly married Kate Middleton managed to reach her amazing looking wedding figure and physique – she managed to achieve this using a combination of fitness running and a new diet regime called the Dukan diet. According to press reports Kate used a Garmin Forerunner GPS sports watch to help her track and train her running, in combination with some very strict eating and calorie control.
The Dukan diet popular in France is said to have contributed to great success. It was developed by a nutritionist and diet expert called Dr. Pierre Dukan who developed this protein-based diet – the concept of which consists of four phases which are as follows.
- Phase: Attack!
- Phase: Losing Weight!
- Phase: Consolidation!
- Phase stabilization!
This diet is in contrast to many other diets designed to be long term or even for life to feed on the principles of Dukan diet and so as to maintain your desired weight.
1. Phase Attack – Grab on!
In the first seven to ten days, the reduced energy intake and the diet consists mainly of egg whites. The following foods are available during the first phase of the plan:
- Lean dairy products
- Chicken (without skin), beef and veal
- Low-fat ham
- Fish and seafood
Avoid during the first phase of oil, olives, sugar, honey, cereals, and alcohol. Drink lots of unsweetened liquid such as water or tea. Ensure adequate supply of fiber for digestion. This can be bran and vegetables can be ensured.
2. Phase Losing Weight – Now Begin to Melt the Pounds!
This phase is divided. In the first 5 days, the meals mainly consist of protein. In 5 days, a mix of protein-containing foods and vegetables are allowed. This phase continues as long as you have achieved your desired weight. Note, however, observe the five daily rhythm. Also, are now slowly carbohydrates fed. In the second phase, the following foods are on the menu:
- Lean protein
Distributed over a week this should be 2 pieces of fruit, 2 slices whole grain bread, a serving (200g) starchy foods like potatoes, rice and flour products.
Always eat in moderation and only when you are hungry. Listen to your body and learn his signals to interpret correctly. In the second phase is to avoid too much fat and sugar. Drink plenty of fluids such as water or unsweetened tea.
3. Phase Consolidation – Consolidate Your Eating Habits and Your New Weight!
In the penultimate phase, the focus is on maintaining the weight. This requires a lot of discipline and endurance to maintain a healthy and balanced diet. The following foods are allowed:
- Lean protein
- Whole grain bread
- Potatoes and rice.
- Lentils, couscous, pasta
The duration of this phase is dependent on the previous weight loss. The more weight you have lost, the longer the third phase. Per kilo of body weight lost at 10 days, the third phase to be expected. This means that if they took off in phase one and two 5 pounds, take with you the third phase of 50 days (just over 7 weeks).
4. Phase Stabilization- Stabilize Your Weight!
In the last phase, it is important to keep the new weight. Now, all foods are allowed. Also, you should generally be careful what and eat, especially in what quantity you. Sugar, fats and alcohol should be enjoyed only rarely to hold the desired weight can be successful. As with any diet is of course also to pay attention to exercise and play sports.
Only the combination of a balanced, healthy diet and exercise can result in long-term success in weight loss and help you maintain your desired weight long term. Running has also been considered to lose weight. Is running the best way to lose weight? Yes it definitely is and you should also try this out with a diet like Kate did, and here’s how you can help with that:
Use a Garmin Forerunner GPS Sports Watch
Apparently Kate was using a Garmin Forerunner 110 sports watch which let her continually look to challenge her running times and progress over the 5 and 7k distances. The great thing about these watches is that because they use GPS you can upload your times to the Garmin Connect website and then start to measure how well you are doing. The watch will measure heart rate, distance, speed, calories and split times – so you can see how you are progressing over time.
About the Author : Mary Fitzsimmons regular writes for fitness and dieting blogs and has just successfully ran her first ever 10k race in Ohio. Mary also tried the Dukan diet and use a Garmin Forerunner 910XT watch in order to help with her running. If you would like to purchase a Garmin sports watch then you should take advantage of the 2012 Garmin Discount Codes that will give you a 10% reduction in the final shopping cart price.
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