Diets meal plan

August 19, 2016
Type 2 Diabetes Diets Meal

Have you ever seen a woman who just has that "I don't even have to work out" look to her? Well, Simone Gloger, nutritionist for the Dukan Diet, is one of them. She's the kind of person you'd trust if she gave you advice about maintaining your weight—and she does it for a living. She's the nutritionist who helps design the meals and recipes for the Dukan Diet, the worldwide sensation created by French doctor Pierre Dukan.
But as it turns out, Gloger doesn't eat whatever she wants; she really does live by the Dukan Diet. The diet plan begins with a short "Attack" phase consisting of only lean protein and no carbs. Dukan says eliminating added fat and carbs from your diet encourages your body to break down stored fat for energy (translation: you'll be eating a lot of turkey, nonfat yogurt, and oats). After that, healthy carbs are slowly reintroduced in the "Cruise" phase, and you'll keep up a looser version of the plan indefinitely to maintain your weight.

We asked Gloger to share some tips for anyone looking to try out the diet, as well as a typical day of eating (which she gave us for the "Cruise" phase of the plan).

Tip 1: Stock up on protein. "For best results on the Attack phase, make sure you are well-stocked with plenty of proteins—especially fresh proteins, " says Gloger. "Prepare your proteins in bulk: meatballs, burger patties, filets, ground meat, steaks, hard-boiled eggs etc. The more lean protein and fresh water you have on hand, the better your results."

Tip 2: Avoid sodium traps. "You can season the proteins in any way, but avoid table salt and use Himalayan or Celtic sea salt instead. The sodium content in prepackaged proteins (chicken/tuna in a can, deli meat, mock crab, etc.) can be quite high, so use fresh protein instead."

Tip 3: Drink a lot. "Try to have eight glasses of water a day. Herbal teas are an optimal choice and count toward your water intake—great for cold winter days!"

Tip 4: Oat bran is your friend. "Make sure to have your oat bran! [The only carb allowed on the diet.] In the Attack Phase, 1.5 tablespoons are allowed per day. Try to have your oat bran during the times of day that you are hungriest or experience the most cravings. You can have your oat bran as a hot cereal, pancake, muffin, in your yogurt, or as breading for your proteins."

Tip 5: Expect to feel a little off. "It’s normal—don’t quit! Your hunger will disappear after the third day due to the increased release of ketones in the body, which are powerful natural hunger suppressants. Headaches or dizziness are due to sugar withdrawal. The symptoms should pass in three or four days once you wean your body off this metabolism killer." Of course, it's best to take any negative symptoms seriously, so don't hesitate to contact your doctor if you ever are concerned about how you feel on any diet plan.

Simone's Typical Meal Plan (in the Cruise Phase):

Breakfast: 2 organic pasture-raised eggs and oat bran hot cereal with cinnamon, black organic coffee
Snack: Vital Choice wild salmon burger or tofu/tempeh
Lunch: Chop’t salad with romaine, kale, carrots, beets, cucumbers, broccoli, and chicken tossed with red wine vinegar
Snack: Dukan Turkey Jerky
Dinner: Fish or chicken with vegetables and shirataki noodles or a big salad with a can of wild salmon or tuna
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