The principle of Dukan Diet, also called Protal Diet, is to fight obesity by eating lean protein and reducing carbohydrates and lipids until desired weight loss is achieved. This plan does not provide quantitative restrictions, but only qualitative restrictions. The sharp reduction of carbohydrates and lipids requires the body to tap into its fat reserves. The absorption of protein allows the body to retain muscle mass. Furthermore, proteins are much less caloric than fat and you will appreciate the fact that you can eat as much lean protein as you want.

Phase 1 of Dukan Diet

In this phase of the diet, the foods allowed are:

• Lean meat: veal, beef, horse
• Some offal: liver, kidney and tongue of veal and beef
• Fresh or smoked fish, surimi
• Seafood (shellfish, crustaceans);
• Poultry: chicken, turkey (except duck and goose) without the skin
• Lean ham and cold cuts
• Eggs
• Dairy products to 0% fat, skimmed milk
• 3 tablespoons of oat bran every day

The foods should be cooked without fat and can be eaten in unlimited quantities, except the egg yolks (risk of cholesterol) and dairies (no more than 1 kg per day). Are also allowed, in reasonable quantities: gherkins, herbs and spices, vinegar, mustard oil, paraffin oil, etc … You must drink 8 glasses of water every day. Diet soft drinks are also permitted. This phase lasts from 5 to 10 days depending on the level of obesity and the candidate’s motivation …

Phase 2 of Dukan Diet

In this phase you get to eat the phase 1 foods, plus the following:

• Vegetables, except avocado and artichoke
• Soy and tofu, pressed, smoked or silky

However, carrots and beets should be consumed in moderation and not at every meal. The foods must also be cooked without fat. Meat and fish are still more important than vegetables. Water consumption remains very important.. Salads can be accompanied by fat-free sauces. Phase 2 consists in alternating 5 days of protein (PV) and vegetables with 5 days of pure protein (PP), as you did in phase 1. This phase should last until you reach your desired weight.

Phase 3 of Dukan Diet

The foods are the same as those of phase 2, plus:

• 2 slices of bread a day
• 1 serving of hard cheese per day
• 1 serving of fruit per day
• 2 servings of starches per week
• 2 free dinner meals per week

During the free dinner meals, all foods are allowed (including previously forbidden foods such as sugar or oil) on the express condition that you take only one serving of each dish and that you choose between cheese and dessert. You cannot have two free meals on the same day.

Phase 4 of Dukan Diet One day per week, on Thursday, according to Dr. Dukan, it is necessary to have a "PP" day as you were doing during Phase 1. Dr. Dukan recommends that Phase 4 will last 10 days lost per kilo (2 lbs) during the first 2 phases, for example, 150 days for an individual who has lost 15 kilos.

Life After Dukan Diet

After reaching your goal, you will resume a normal diet with two exceptions:

• You need to maintain a "Thursday PP day" (as in phase 1, eggs and dairy products not allowed)
• You will eat 3 tablespoons of oat bran every day for the rest of your life

According to Dr. Dukan, oat bran reduces the absorption of calories in the small intestine.

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Weight reduction is something that many if not all are concerned. With the skyrocketing population of folk dying of a number of medical problems that is why most of us now are getting into the hype of weight reduction and at the same time to fitness.

However, how would you know if a weight loss program actually works? Like every other products, you may just know if it is efficient or not after you attempted it for a number of days. If it won’t work, you may decide to switch your weight loss program.

You can find a number of weight loss programs by just typing it on the search engine. The nice thing here is that their products have testimonials. However, you are not sure whether the testimonials are true or simply exaggerated paid comments. So whom are you going to trust?

Since it appears that you are fighting to shed pounds, let me just give you some guides on properly selecting the healthy yet effective weight loss program before you even try it. First of all, a bona fide weight reduction plan does not let you lose more than five pounds per week. Don’t take this statement negatively. At the same time, likelihood is you are going to gain these pounds back instantly after you stopped the program. Anything more than this is already not healthy or not advisable.

Next thing is that when a weight loss regimen that promotes no effort weight reduction is also a huge lie. The reason being because you have got to burn calories and stored fats to help you toward weight loss. You also need to take some food in moderation to keep your body from accumulating calories that could be a major contributor to weight gain.

Eventually, a correct and healthy weight loss plan must not and will not ask you to take slimming tablets. The cause of this is that slimming pills can be very costly and also taking in the not prescribed slimming tablets may lead to some chemical imbalances to your body. So, may have bad side effects to you. Don’t forget that you continue following my posts for extra tips. Remember that you should not just go into any weight loss regimen. Properly check the program first so that you will have a healthy weight loss journey.

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Today let’s talk a little about carbs. As you hopefully know by now, carbs are not the enemy. You just need to choose the right kinds, at the right time of day.

People are often surprised at how simple it is: choose natural carbs over processed (man-made) carbs.

That is, anything picked from the ground or the tree is natural, such as fruits and veggies, potatoes and yams, beans, brown rice, oats, etc. And anything processed should be limited or avoided, such as white bread and pasta, chips and crackers, pretzels, etc.

Here is a really simple chart that we use, so you’ll always know which foods to combine at specific times of the day for the very best results. Click here to see chart

Our really easy-to-follow Nutrition Planner on the Fast Track website follows the same simple guidelines - it’s awesome, you’re going to love it.

But, one of the first questions I always get from new Fast Track members goes something like this, "What about the Glycemic Index, how come Fast Track doesn’t use it?" And here’s why…

The Glycemic Index (GI) has received a lot of attention lately as the standard for determining "good" carbs vs. "bad" carbs. But it’s actually quite misleading.

The GI ranks foods based on how much the blood sugar increases after it is consumed. The higher the number on the GI scale, the greater the increase in blood sugar. When blood sugar goes up, insulin levels rise. And because high levels of insulin are associated with increased fat storage and suppressed fat burning, it is said that eating high GI foods can make you fatter than eating low GI foods.

However, the mistake in adhering to the GI for your carb choices is this: The index is based on those carbs being eaten by themselves and on an empty stomach, something you should never do if you want to lose fat. You always want to a.) combine a protein source with your carbs, and b.) eat frequently throughout the day.

For example, a potato has a very high GI, but if you combine it with a chicken breast, the GI of the combo is much lower than the potato by itself. Rice cakes also have a high GI. But if you spread a little peanut butter on them, the fat slows the absorption of the carbs, thereby lowering the GI of the combination.

So, when you combine a protein source with your carbs at every meal, and you eat frequently throughout the day, like you should for fat loss, the GI becomes insignificant.

So, instead of using the Glycemic Index as the criteria for choosing your carbs, as so many people do, simply choose natural carbs over those that are processed.

Again, natural carbs are those picked from the ground or a tree: fruits and vegetables, oatmeal, yams, brown rice, potatoes, beans, lentils, yams, etc.

Processed carbs are "man-made," and you want to especially limit those that are white and refined, such as the pasta, white bread, bagels, crackers, white rice, pretzels, chips, and refined sugars.

(Note: refer to the chart and you’ll see that there are some "acceptable" processed carbs that are the exception to the rule, such as 100% whole grain bread.)

Key points to remember:

The GI is based on those carbs being eaten by themselves and on an empty stomach, something you should never do if you want to lose fat.

When you combine a protein source with your carbs at every meal, and you eat frequently throughout the day, like you should for fat loss, the GI becomes insignificant.

Pretty simple huh, Just wait until you have access to the Fast Track Nutrition Planner, you will not believe how simple we’ve made everything for you. And you’ll have your very own trainer available to review your meals to offer suggestions for improvement, as well as hold you accountable.

It’s no wonder why we have close to a 100% success rate! In my next e- mail I’m going to discuss the one group of foods that is THE most effective for fat loss, including really easy ways to include them in your meals each day. Stay tuned…

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Many people ask me if weight loss is affected by alcohol. A couple drinks on the weekend and or on special occasions probably won’t have any major impact on your fat loss results (although I would encourage you to consider the mind set that EVERYTHING you do either helps or hurts).

A drink or two on occasions is a part of enjoying life for many people, and it’s important to find lifestyle balance for the sake of your long term happiness and success.

However, I do not recommend drinking every day.

"A couple every day" adds a LOT of extra calories to your daily diet. If you’re talking about two 150-calorie beers, that’s 300 calories extra a day or 2100 extra calories a week.

Multiply that out for a year and you have 109,200 extra calories! WOW! That’s potentially 31.2 pounds of fat in a year.

If you DO account for the calories in those drinks, then you have another conundrum - the alcohol calories displace good valuable food calories…

Drinking gives you empty alcohol calories with virtually no nutritional value (and some negative value in more way than one), while pushing out important vitamins, minerals, phytochemicals essential amino acids, essential fatty acids, fibre and other good stuff.

Alcohol also inhibits fat burning. While your liver is busy metabolising alcohol, it puts your fat metabolism on hold. That’s why I do NOT recommend any drinking when you are on a fat loss program (at least if you are serious about it).

When you are on a regular, year-round lifestyle/maintenance program I recommend that if you drink, you do so in moderation, keep it to special occasions or weekends and remember to factor in those calories to your daily intake.

By the way, there’s a major risk to drinking every day - even just one or two - that most people don’t even think about:

Daily drinking is habit forming. Anything you do every day easily becomes a habit that is difficult to break later.

On the other hand, if you could establish the habit of eating 5-9 servings of fruits and vegetables and getting some exercise every single day, those would be habits worth forming!

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Weight loss has a number of immediate benefits for your body. With a proper body weight you are much more active and energetic. People are generally considered overweight due to the over abundance of fat in their body. Thus to reduce your weight, you need to get rid of the fats stored in your body. This will leave you feeling much better and produce many advantages. These are; better cardio-vascular functioning, higher metabolism rate and digestion, better nutrition and fitness, etc. Many people want to lose weight to look good and achieve a better shape for their body. Let us look at some of the efficient ways to lose weight.

Exercises - Exercises can show very good results for reducing your body weight. Proper exercises will burn down the fats in your body and prevent further accumulation as well. Aerobics and some of the other cardiovascular exercises can be the way to go for losing weight. These enhance metabolism and your body is able to burn down the fats much more easily. Try starting with simple exercises like cycling, jogging, swimming, running, stair climbing, and add other exercises on a regular basis to get the best results.

Diet - This is also a crucial factor to see weight loss most effectively. Try to avoid anything that contains fat or high sugar levels. Drink at least 8-10 glasses of water daily. Go for smaller portions of food instead of a bigger meal. Avoid junk food and pre-processed food completely. These will help you to get rid of a few pounds of fat over time and result in a more efficient weight loss for you. Never give up eating as it will only make you weaker and can cause severe problems. .

Sleep - Along with good exercises and a good diet, sleep is also very necessary. Sleep helps your body to rest and therefore function better. Regular sleep patterns will enhance metabolism and digestion to help you with losing weight effectively.

Health Supplements - There are various supplements that you can go for as well. Some have gained a good deal of popularity owing to the results they can provide you, but I highly recommend you always try to do a good amount of research on the product that you are planning to use and then check with your Doctor to make sure it will not show you any adverse effects. Products that offer to reduce your weight in a couple of days may be something that you need to stay away from.

Make sure you are aware of all the above points and only then go for the option that best suits you. Regular exercises and a good diet are the most effective ways to achieve your goals.

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Three universal goals most of us share are: to live longer, to live free of illness and to control our weight. Interesting enough, normal walking lets us achieve all three.
In fact, walking may be man’s best medicine for slowing the aging process. First, it works almost every muscle in the body, improving circulation to the joints and massaging the blood vessels (keeping them more elastic). Walking also helps us maintain both our muscle mass and metabolism as we age. It also keeps us young in spirit. For anyone out of shape or athletically inclined, walking is the no-stress, no-sweat answer to lifelong conditioning.
All it takes is a little time, common sense and a few guidelines. Unfortunately, there’s a lot of misinformation floating around regarding fitness walking, weight-loss and dieting.
Walking is one of the best exercise for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept.
People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising daily.
To lose weight, it’s more important to walk for time than speed. Walking at a moderate pace yields longer workouts with less soreness - - leading to more miles and more calories spent on a regular basis.
High-intensity walks on alternate days help condition one’s system. But in a waking, weight-loss program, it’s better to be active every day. This doesn’t require walking an hour every day. The key is leading an active life-style 365 days a year.
When it comes to good health and weight loss, exercise and diet are interrelated. Exercising without maintaining a balanced diet is no more beneficial than dieting while remaining inactive.
The national research council recommends eating five or more servings of fruits and vegetables a day. Fruits and vegetables are the ideal diet foods for several reasons. They’re relatively low in fat and calories, yet are often high in fibre and rich in essential vitamins and minerals.
Remember that rapid weight-loss consists mostly of water and muscle - - the wrong kind of weight to lose. To avoid this, set more reasonable goals, such as one pound per week.
Carbohydrates are high-octane fuel. They provide energy for movement and help raise internal body metabolism. They’re also satisfying. The key is not adding high-fat toppings to your carbohydrates.
It’s everyday habits which define our weight and body composition. A three-minute walk after each meal is worth four pounds less body fat annually. Two flights of stairs a day burns off half a pound of body fat in a year. On the other hand, one candy bar eaten daily will cost you 20 pounds annually.

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In order to make the most of your weight loss program, finding the most effective ways to burn fat will maximize your results and minimize your waistline! Follow these 10 tips for fat burning if you want to lose weight and lead a healthier way of life.

1. Drink more Water - One of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.
2. Eat More Meals - A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolise large meals and will quickly turn any excess into fat. Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake—and doubling your fat storage!
3. Work Out with Weights - One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.
4. Choose Protein - Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle. Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calories.
5. Cut Calories Wisely - It may be tempting to drastically cut your calorie intake when starting a healthy lifestyle. Instead, use a step method when cutting your calorie intake to minimize risk. Reducing calories too quickly results in your body rapidly burning all available calories, which will lower your metabolism. Furthermore, you are more likely to maintain your healthy lifestyle through this step method.
6. Reward Yourself - When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favourite treats—so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate or single chocolate kiss each evening.
7. Avoid Marathon Work Outs - The biggest mistake people make when looking to burn fat and lose weight is to have one long, extensive work out session. Instead, break up your work out plan into small chunks throughout the day. Take a brisk walk in the morning, enjoy a work out at lunch, and then exercise more in the evening. In addition to staying active all day long, breaking up your work out will better maintain your metabolism.
8. Mix It Up - Choosing to engage in a variety of quality exercises will keep your interest and best allow you to maintain your goal of burning fat. Instead of doing the same exercises each day—mix it up! Opt to swim laps one day, jog another, and bike the next. Rotating your activities will not only allow you to experience a variety of athletics, it will also allow you to better tone your body.
9. Skip Happy Hour - For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance. These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.
10. Try a Low GI Diet - A low GI diet is an excellent method of burning fat quickly. This diet encourages individuals to consume high amounts of foods with low rankings on the Glycemic Index. These foods are nutritious and will aid your body in burning fats and calories at a quicker pace. This diet includes many of your favourite fruits, vegetable, meats, dairy, and grain products.

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One day, carbs are the enemy. Next, pills and injections will be the thing to do. After that, everyone will be rushing to detoxify their body of toxins that cause weight gain. It seems everyone is in search of the Holy Grail of weight loss, that mythological easy weight-loss plan that works for everyone.

Before you take the bait on the next fad diet, here are a few weight loss related myths — and the cold hard facts — from some local experts in the field.

The myth: The less you eat, the more weight you will lose.

The fact: There is no reason to be hungry all the time in order to lose weight. You are better off to eat 5-7 small meals than 3 larger ones.

The myth: Your body needs to be cleansed of harmful toxins that cause weight retention.

The fact: All this does is get rid of water weight. As soon as you start drinking water again, the weight will come back.

The myth: You need to weigh yourself often while on a weight-loss plan in order to gauge the success.

The fact: A scale is not the best indicator of a successful weight-loss plan. People get frustrated when they don’t see significant weight loss right away. The fact is, muscle does weigh more than fat and because of that, they should use other ways to track the success of their plan (like measuring body fat).

The myth: A low-carb diet is healthy.

The fact: Some people go on low-carb diets without really having a true understanding of what they can and cannot eat. Diets that eliminates fruits and vegetables can’t be healthy. Complex carbohydrates, like the ones found in fruits and vegetables, are good for the body and can promote weight loss.

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Here are some great tips on weight loss without surgery. I know that you have probably seen these before but hey it’s very important because I see all these people that want to lose weight but don’t know how to or they don’t have the determination. I always say that if there is something that you don’t like about yourself change it. There is no sense in sitting around on that couch and being jealous of everyone else because you are feeling insecure. Here are some ways that I have seen people losing weight. These tips work.

1. Write your goal on paper. I say this one because a goal is not valid unless it’s on paper.
2. Stay committed and determined to complete your goal.
3. . Surround yourself with people who are supportive and who will help up accomplish this goal. This one is very important because that is the one thing that will sidetrack you from doing something positive is having that one negative "friend" that is afraid that you are going look better than them.
4. Yes, watch what you eat. Of course.
5. Get outside. Be active. Join a health club. Or a gym.
6. Create a healthy social life. Losing weight or anything that has to do with changing ourselves requires that we have good, positive associations. It requires that we want this for ourselves and that we have a self esteem that is high.
7. Don’t say you are going to lose weight and then do all the things that say you are not. Be proactive.

Once these you follow these tips I am sure that you will not only lose the weight that you want to lose but you will find that you have created a new you from the inside out.

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Inspired by my conversations with clients today I thought I would address the “Dieting” issue. There are so many do’s and don’ts out there and so many myths to debunk. So, let’s dive in and discuss how 90% of people fail at diets but the majority of people succeed at “clean eating”

First off what is clean eating? Clean eating is supplying your body with the nutrients it needs, while trying to eat more healthy foods such as; fruits, vegetables, lean meats, and whole grains. Isn’t that a diet? Well, according to the Webster’s dictionary a diet is, “a regiment of eating and drinking sparingly so as to reduce one’s weight”. I do not know about you but that sounds pretty naff and I wouldn’t want to follow something like that! Which one sounds better to you Clean eating or Dieting?

Let’s look at how to eat clean and how you benefit from it. Include the following items in your meal plan: fruits, vegetables, healthy fats, low-fat dairy products, protein and whole grains/complex carbohydrates Foods to avoid: Processed foods, refined foods, package snacks, candies, pastries, white bread and pasta, saturated fats, trans fats, and sugary soda’s and juices.

Follow these tips when constructing your menu:

1. Eat 5-6 times a day. Mixing 3 to 4 meals with 2 to 3 healthy snacks
2. Try to eat every 3-5 hours, unless you really are not hungry
3. Try to pair a source of protein with a carb source. This will help you digest your food more slowly giving you a satisfied feeling for longer.

Benefits of Clean Eating: more energy, clearer skin and shinier, healthier hair, increased mental well being, better sleep and of course weight loss! As you can see doesn’t clean eating look more appealing then a diet of regimented foods and water taking in sparing to lose weight!

Now don’t forget to exercise to increase weight loss and overall health! Don’t know what to do to get started with your clean eating plan?

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Many people give up on weight loss simply because they are afraid of the monthly gym memberships and expensive healthy foods. However, weight loss does not have to be costly. There are many things you can do in order to make your dieting experience affordable. In this article I will list some of the ways you can save on various weight loss expenses.

1. You don’t need a gym membership in order to lose weight. A lot of people believe that the only way to lose weight is with the help of expensive weight loss equipment. That however is untrue. Everything that you do at the gym can be done in the comfort of your own home. For instance, if the treadmill is your machine of choice, you can just as easily walk and job outdoors. If you are taking certain classes at your local gym, all you need to do is purchase a similar DVD. Everything from aerobics to yoga to Pilates is available in an affordable DVD format.
2. If you think that healthy nutrition is expensive, once again you are mistaken. The most important part of a healthy diet is fresh produce. Buying inexpensive fresh produce is easy, all you have to do is purchase fruits and veggies that are currently in season. Aside from fresh produce, you should also consume low-fat dairy, whole grains instead of refined grains, lean meats, fish and beans. Healthy foods are not that much more expensive than their unhealthy counterparts, you just have to be willing to make the switch.

As you can see, weight loss is attainable without breaking the bank. However, if you happen to have money to invest in your diet, you can always try all natural diet pills (such as Hoodia) or whey protein shakes. These two supplements can help you lose weight because they provide you with the appetite suppression that you need.

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