Introduction to Dukan Diet
By Maria Prihtamala Omega
The consumption of high fiber dietary can reduce the
risks for stroke, diabetes type 2, heart problems, as well as can increase the
skin’s health, and maintain or lose weight. Eating fiber can help you to feel
full sooner because fiber stays in the stomach longer than other foods. Fibers
such as fruits and vegetables are low in calories, so it helps you to lose
weight. Furthermore, consuming high fiber can move fat through your digestive
system faster resulting in less fat is absorbed. Eating plenty of fiber foods give
more energy for working or exercising. It is suggested to consume minimum 25
grams of fiber every day for women aged 18-50 years old while for women over 50
years old need at least 21 grams daily. The source of high fiber foods are
whole grains, wheat cereals, barley, flax seed, chia seed, quinoa, oatmeal,
beans, nuts, vegetables, for examples, carrots, celery, tomatoes, also, fruits
such as strawberries, raspberries, blueberries (see Figure 1.), blackberries,
apples, citrus, grapefruits, pumello and pears. It is recommended that starting
your day with plenty of fiber, whole-grain cereal with adding wheat bran, as
well as, dried or fresh fruits to the morning-cereal. Also, you can change white
rice, bread, and pasta with brown rice and whole grain foods or have a habit of
snacking on fruit and vegetables, such as the right protein bar for diet has maximum 9 g of fiber. Moreover, you can improve fiber consumption
by adding nuts, seeds, kidney beans, peas, or black beans in to the salads, or having
high intake of barley, peas, lentils, or brown rice to soups and stews. There
are more recommendations on healthy diets such as GNC, Ideal-Shape, Medifast,
Ayurvedha, or Dukan Diet for well-balanced diet and quality dietary supplements,
healthy meal plans, smoothies, shakes, and other online healthy foods.
In addition to the dieting tips, an example is the Dukan
diet designed by the French Dr. Pierre Dukan. The protein-based diet is a
weight loss and nutritious plan translated in 14 languages or in 32 countries.
Some of the dieting tips basically consist of losing the weight and keeping it
forever, as follows.
1. Set the commitment or willingness power that should be
trained mentally such as having regular workouts at least 3 times a week for 3
weeks.
2. Have a realistic objective or motivation, such as
losing 5 lbs or more in 3 weeks.
3. Give a reward for yourself with some clothing or
running shoes or reading books for the whole week.
4. Prevent “dangerous” situations such as party places or
big restaurants that connected to consume non-dietary foods.
5. Set experiments to eat diverse foods when dieting and
rotating the exercise, try cooking new recipes and jogging different routes or using
new gym equipment.
6. Keep tracking the (slow/immediate) progress by starting
dieting plans or losing weight daily.
7. Have a motivated exercise by having it regularly such
as workout results on the scale in 3-4 days.
8. Have a commitment diet by not eating forbidden foods,
such as fat-friendly snacks or high in fat or rich in carbohydrate foods.
9. Try to reduce your alcohol consumption with minimal frequency
because alcoholic and high in sugar drinks can ruin the diet. Then, if you
drink them, you tend to eat more food or you will be weaker and even tempt to eat
junk food.
10. Find a support system by engaging with your families,
friends, colleagues, and online communities to not give up on your diets, so
they can be proud of your achievements on exercising and share your happiness to
keep your motivation on the diets (such as trying to cook the new recipes from Dukan
Diet at http://www.marieclaire.co.uk/lifestyle/lifestyle-galleries/35238/10-dukan-diet-recipes.html).
Figure 1. Fresh Raspberries and Blueberries from British Columbia, Canada (http://nutritionexplorations.org)
