My weight today is 57.4 kg so I already decided to spend the consolidation phase. There are many cases of people who are losing weight consolidation and how only 400 grams ná missing to reach my goal I have started today.
What to do in the consolidation phase?
How my body and all bodies that have been overweight have what is called metabolic memory, ie if you got to weigh 80 kilos body is very smart, he remembers, and tends to book everything to re-weigh the same. This effect is also known as the rebound effect. Now more than ever we must be vigilant and to be introducing foods that until now could not eat, so gradually, to get to eat everything and not get fat.
The consolidation phase is the maintenance of fair weight. Dr. Pierre Dukan is measured and tested and how long to take this step. You have to do 10 days of consolidation per kilo lost. If this is not done, the rebound effect is getting even more brutal and faster than they've lost weight, you may even get to double the kilos fat. So, I'll make things right and I consolidated to the letter. I've lost almost 23 kilos, then 23 x 10 = 230 days of consolidation ... bufff! a lot! resist ... I hope you see I'm still in the fight for what is not going to stop writing my experiences, which also I think it may be helpful for others to leave behind obesity.
I put my menu now and then a summary of the phase 3 or phase of consolidation and transition (the can find with those 3 names)
Menu
Breakfast
1 coffee with skim milk
1 pancake dukan
Eating
1 sandwinch of bread (I toasted some bread) with grilled chicken and 2 tranchetes ligth
1 orange (ummmmmmmm! glory known to me!;)
mid-afternoon coffee
1 skimmed
1 orange blossom muffin (I will put the recipe is that I have done photo) Dinner
Tomato Grilled hake with garlic and lemon yogurt pineapple
1 0%
CONSOLIDATION PHASE SUMMARY
From now you can eat protein + vegetables every day, no need to switch one day protein with another protein + vegetables.
But one day a week, on Thursday, has to make the protein-only diet (regime )!!!!!!!!! attack
opens a stage now where you can add new foods.
divide the transition stage 2, for example if we have lost weight 6 kilos we have to continue this regimen 60 days. In my case 230: 2 = 115 days
During the first 30 days:
One serving of fruit a day
Two slices of bread a day
A portion of cheese a day
A portion of starchy
week Lunch or gala dinner
week Fruit:
are prohibited: bananas, grapes, cherries, nuts
One serving of fruit is an apple or a pear, or orange, for a serving of fruit is a small cup of strawberries or raspberries and watermelon or a slice of melon, apricot or tangerine (MSPs) can eat 2. You can only eat fruit once a day.
Cheese: You can eat: Babybel, Edam cheese, Emmental, Comté, Tomme de Savoie, gouda ... and ligth and nonfat cheeses allowed until now. Avoid sourdough cheese curd type. A portion of 40 grams. In one shot a day, or I can not take 20 grams in the morning and 20 at noon. Must be the 40 grams in one shot.
A portion of starchy: pasta durum wheat semolina, polenta, bulgur, whole-wheat grains. A ration of 200 grams once a week. They are also allowed (220 g) lentils, beans, peas and chickpeas, fat-free course. Rice can be consumed but only occasionally and better rice, basmati or wild, also 220 grams. Potatoes (very careful with them) must prepare themselves with your skin or cooked in foil, without any fat. Be consumed only occasionally.
currently the scheme may also include lamb (leg), pork (barbecue), and ham once or twice a week.
gala lunch or dinner: You can eat whatever you want but again, you can also enjoy a glass of wine.
During the second part of the transition (if you have lost 6 kilos, and has done 30 days and now begins another 30 days: All exactly like the first stage except you can make 2 servings of starchy week and 2 meals and gala dinners a week. Must be separated can not be followed. For example if you make a gala dinner on Saturday, can do nothing on Sunday. Ah! And not to be confused with a gala dinner gala day, OK? You can not throw a whole day gala is just one meal. It can be breakfast, lunch or dinner, you choose, but only one per day.
No exceptions can be made.
Remember oat bran (2 tablespoons)
Make sure you drink 2 liters of water.
Walking briskly for 30 minutes at least every day and not use the lifts
I put a list of approved food and banned;)
Thank you all for your comments. WELCOME to this blog all / as new followers / as and all the people who read and good to them all that's funny, I also tell them that makes them glad grace, because: "One day which has not smiled is a day wasted "Also, I do not know if you know that people who smile every day live longer.
Kisses for everyone y. .... !!!!! HAPPY YEAR 2011 : D
(this year on my list of resolutions does not appear slim .... it says: keep on my weight)
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