Ketogenic Diet Made Easy With Other Top Diets: Protein, Mediterranean and Healthy Recipes. Speedy Publishing

back as the process moves on. Lamb is welcome but fatty eating is never a part of the eating process. Your eating habits have been reformed and now you have the controlled eating behavior of the Dukan Diet Consolidation- Phase Three Explained. In the beginning half of the Consolidation period, treat yourself to a special meal. This makes any challenge bearable. Eat a meal you enjoy as a reward for meeting a goal. In the next phase, give yourself another reward dinner but keep your self-control. Do not lose the control the diet has taught you. It is good to let go of the habits that are bad for the body.

      During this transition period, eat protein one whole day. Take in a little oat bran a day. Measure out two teaspoons. Needless to say, drink lots of water. This is an important part of the Consolidation process. Add a bit of walking to your regimen that will really add to the toning of the body. Any weight loss you have accomplished will need the toning. During this phase, you are going to test your grip on your eating habits. Exercise is good for the body and it will get you out and about. Walking is very good for any anxiety you may feel about eating. Food is a huge part of the day for some people and if it has ruled your day in the past, this phase of the diet will give you control.

      Gaining control over any habit is an accomplishment. Holidays, Weddings, and family dinners are filled with food and it can be very difficult to turn down food. However, with the Dukan Diet Consolidation Phase 3 and the rest of the diet, you learn to manage your food intake. This is important. Think of your food as a budget. It almost works the same way. Eat out of control and your body is bankrupt.

      Many have found the Dukan Diet Consolidation- Phase Three Explained to be a great help in losing weight and keeping it off. Learning to eat healthy takes practice and this diet guides you through each phase. The Consolidation Phase does not starve you so there is no reason to become so hungry you cannot manage. It lets you taste foods you might want to taste but does not give you enough to ruin your progress.

      Chapter 7- Dukan Diet Stabilization- Phase Four Explained

      The Dukan Diet is notable for having four phases. The fourth phase is known as the stabilization phase. This is the part of the high protein, low fat, diet which requires the dieter to finalize their weight loss and take control of their future. The key is to adhere to the requirements exactly. The fourth phase is the last step on the road to lifelong change.

       What is the Purpose of Phase Four?

      The fourth phase of the Dukan diet is designed to maintain permanent changes in your eating habits by both lessening restrictions and increasing personal responsibility. These changes are meant to promote healthy eating habits that are simple and easy to follow. The most important thing to remember is that this phase of the diet is that it is the stabilization phase. The hard work has been completed and now the results generated during the prior phases will need to be maintained. It should be noted that you may return to eating in a more normal manner now that they have reached this point. However, you will still need to eat foods that are highly nutritious.

      This phase differs from phase three in one important manner. While both phases are stabilization and maintenance oriented, the fourth phase is less restrictive.

       What Are The Benefits of Phase Four in the Dukan Diet?

      The Dukan Diet is designed around the concept of high protein but low fat consumption in your daily eating habits. This dietary concept will allow for increased lean muscle mass while decreasing caloric and bad cholesterol intake. The end result is a leaner and more dynamic body. Phase four provides the final step in the process. The main benefits of this phase are the sense of accomplishment and the lowered restrictions. The hard work has been completed. It is now time to take life by the horns and choose to live healthy. This is accomplished by way of careful dietary measures and daily exercise.

       What is the Phase Four Diet Portion?

      The stabilization of weight loss in the fourth phase of the Dukan Diet requires very specific dietary actions. These actions are quite simple to utilize, however. You may eat what you wish to eat for the most part. There are a few important guidelines to adhere to during meals. Most of these guidelines will be similar to what is seen in the previous phase. No matter what you choose to eat, protein must be the main component. Choose to eat nuts, beans, seeds, and lean meats. Vegetables are perfectly acceptable. Fruit needs to be limit to a singular serving, while bread should be whole-grain and only two slices served per day.

      Once per week you may choose to eat a single meal with extra carbohydrates. Pasta, for instance, can be eaten once per week. The fun part for many people comes in the form of one to two meals each week. These special meals can be anything that you wish to eat. However, it is important that this sort of meal only be eaten on those occasions. If that meal happens to coincide with the normal restrictions in all ways then it doesn't count. If something outside the allowed food sources is consumed then it will count as that special meal. There is one completely restrictive rule, however. One day each week must include meals that consist totally of protein. There can be no other food type consumed that day.

       Exercise Requirements for the Dukan Diet Phase Four

      There are many types of exercise that may be utilized during the Dukan Diet. It is vital to the success of this diet. Exercise must be undertaken each day and to the extent that it can properly aid you in developing a heightened sense of self-motivation. The primary motivating factors behind this decision is the belief that burning calories actually helps you to lose weight.

      At minimum you will be required to take a brisk daily walk. In the beginning this walking period will be for 20 minutes. As the phases of the diet progress that period of time will increase to 30 minutes. The purposeful act of exercising will cause the weight to drop more quickly. In phase four, daily exercises will help to keep that weight off. Dieting combined with exercise is considered to be the most valuable tool for weight loss. In many instances this is the only set of tools needed.

      Please note that the period of walking prescribed is only the minimum exercise required. Increased exercise, such as resistance training and weight lifting, will provide much greater benefits than simply walking can provide. While walking is one of the best all-around exercises in existence there are other targeted training types that can accelerate the weight loss and increase in muscular definition.

       Final Considerations

      Before you begin this diet please consult a doctor. This diet will restrict many food groups that you may be used to eating. In the beginning this can lead to nutritional deficiencies as you adapt to the change in eating habits and find alternatives to your original food sources.

      Even after reaching phase for a diet that is low in fat and carbohydrates may lead to general fatigue. Further issues to consider are the possibilities of constipation, mood swings, and odd sensations in the body. Most of these issues will be worked out after a period of adjustment.

      Eating protein in large amounts on a continual daily basis can lead to the increased occurrence of headaches and the possibility of bad breath. If you have a medical condition you will need to discuss it with your doctor prior to starting this diet. If you have kidney disease, for instance, you should avoid this diet.

      One of the more attractive aspects of this diet for some people is the fact that it allows the dieter to consume artificial sweeteners and diet soda. It should be noted that these items provide no essential nutrition and may be potentially harmful to your health.

      Chapter 8- 8 Dukan Diet Recipes

       Lemon Roast Chicken with Tandoori Spice

      Preparation time: 15 minutes

      Baking time: 1 ½ to 2 hours, depending on the weight of the bird

      Ingredients: (Serves 2)

      1 whole chicken

      7 teaspoons of sugar