Atkins-diet

Would You Try The Dukan Protein Diet?

Did you know that the Dukan diet is just one of the most popular eating plans of 2014? French doctor Pierre Dukan formulated his self-titled diet in the mid-1970s which is based on four different stages to help people control their weight.

RELATED: Check out What Is The Paleo Diet here

The four phases of the Dukan diet include attack, cruise, consolidation, and stabilisation which help dieters to easily achieve their target weight through the consumption of protein-rich foods. Sounds pretty straightforward, right?

Here is everything you need to know about the Dukan diet, the effectiveness of it’s four phases, and how this can help you lose weight.

How does it work?

The Dukan diet revolves around 100 allowed foods, which are then broken down into four very different phases that we briefly touched upon earlier. Here is what they actually mean:

1. Attack

The first phase is called attack, and helps dieters to lose weight fast by boosting the rate of their metabolism. This means that the diet at this point consists of primarily protein-rich foods which are eaten at every single meal.

2. Cruise

The second phase called cruise, focuses on introducing 28 specific veggies into the already protein-rich diet, but avoiding certain starchy or fatty vegetables such as potato or even avocado. The dieter will lose up to 1kg a week during this phase – that is if they stick to the strict list of approved vegetables.

3. Consolidation

The third phase called consolidation is one of the most important thus far, since it helps to avoid any further weight gain. Now is the best time to slowly reintroduce starchy foods such as bread and wheat, along with dairy and fruit.

4. Stabilisation

Finally in the fourth and final phase called stabilisation, dieters are encouraged to eat whatever they want without gaining weight. However there are just a few rules that must be followed to ensure that this phase actually works. This means that protein and oats must be eaten once per day. Light physical activity is also encouraged to avoid further weight gain.

Similarities to the Paleolithic diet

The diet teaches you healthy eating habits by proving that the body doesn’t require copious amounts of starch, sugar and fat to sustain itself. Although some of the phases might be considered somewhat harsh and difficult to maintain, they can be applied to your own diet plan after finishing the program.

Dukan notes that there are similarities to the paleo diet, the most obvious of which is the emphasis of high-protein and high-fat foods in the first 2 phases. Fruits, dairy and grains are kept to a minimum since these are the foods which cause problems such as bloating.

Both the Paleo and Dukan diet are very much plant-based eating programs, but is also evident within the highly popular Atkins diet as well.

Image via Marie Claire

September 30, 2014

An Overview Of The Atkins Diet

The Atkins diet is all about cutting carbohydrates from your diet, encouraging the body to burn fat for energy instead. The diet was created by cardiologist Robert Atkins and is not one you can follow for just a few weeks – it’s a lifelong approach to eating.

There are four phases of the Atkins Diet:

Induction – this is the first phase of the diet which lasts two weeks and is extremely restrictive in what you can eat, shifting your body from burning carbs to burning fat. The idea is that you consume no more than an average of 20 grams of net carbs per day. (Net carbs is the total carbohydrate content of a food minus its fibre content.)

Balancing – this is the second phase of the diet and it’s all about finding your personal carb balance by slowly increasing your intake of net carbs in increments of 5 grams each week.

Fine Tuning – this is the third phase of the diet and you’ll only transition from the previous phase once you’re within 10 pounds of your goal weight. Again, it’s about increasing your net carb intake but by higher increments this time of 10 grams. You’ll stay in this phase once you’ve reached your goal weight and maintained it for a month.

Lifetime Maintenance – this phase or permanent lifestyle means you can now start experimenting by reintroducing certain foods into your diet. It’s about remaining in control of your weight and tweaking your carb intake if you start to gain weight again.

The Atkins diet is also made up of 7 nutrition principles which are:

  1. A high protein diet which provides energy for the body and boosts your metabolism.
  2. A high fibre diet which regulates your blood sugar and helps with digestion
  3. A low sugar diet which ensures your energy levels remain steady throughout the day
  4. A diet which includes important vitamins and minerals which provide energy
  5. A diet which includes good carbs to avoid your body’s blood sugar and insulin levels spiking
  6. A diet which includes good fats to keep you feeling full for longer and protect your vital organs
  7. Exercise is an important part of the program, just like any other diet

If you’re ready to make a positive change in your life and you don’t give up easily, give the Atkins diet a go. Many people including celebrities have followed it and had amazing results. You might just be surprised. For more detailed information peruse the Atkins diet website.

Image via atkins.com

August 12, 2014

Fifi Box: How I Lost 10 kg

Former sugar addict and new mum Fifi Box has lost an impressive 10 kgs on the New Atkins program since June – putting her well on the way to her ultimate weight loss goal of 15 kilos. We chatted with Fifi to get her best weight loss tips.

What do you love most about the New Atkins Nutritional Approach?
New Atkins works for me because I never feel like I am missing out. The program has also helped me kick my sugar habit and keeps my energy levels on an even keel– something that is becoming more important to me as I manage work and being a first time mum.

I can choose from a wide range of whole foods including low-sugar fruits, plenty of fresh vegetables, lean red meat, fish, chicken, tofu, dairy, whole grains and nuts. And if I am craving something sweet tasting, I can indulge in an Atkins bar or shake.

What is a typical day’s eating and workout plan?

Breakfast: veggie and fetta omelette

Snack: Chocolate & Orange Atkins Advantage Bar

Lunch: Thai Beef Salad – usually made the night before so easy to take to work

Snack: celery and capsicum sticks with tzatziki

Dinner: Grilled Atlantic salmon fillet with a salad of green beans, cherry tomatoes, capsicum, Spanish onion and chives

Dessert: Sliced apricot, berries and greek style natural yoghurt

I am currently enjoying boxing for my workout.

What kind of snacks do you reach for most?
Atkins bars and shakes are great when I am on the go or when I need to indulge my sweet tooth – but without the guilt! If I am at home, I love an afternoon snack of capsicum and carrot sticks with tzatziki; cheese and celery sticks; or some berries and natural yoghurt.

How do you stay motivated to lose weight?
My top tips to stay motivated, especially around the festive season, are:

  • Focus on health as the priority – by creating a healthier lifestyle through better diet and exercise any unwanted weight will naturally drop off. This is a little tricky during the festive season I know, but just do your best and try and avoid the pasties and cake.
  • Get family and friends on board
  • Break your goal down into smaller milestones, and set yourself rewards for reaching each target – I like treating myself to a new pair of pants I could only dream about fitting into before I started on New Atkins.

What is your signature dish?
A favourite at the moment is the Cajun chicken salad – an easy-to-make recipe and very yummy which makes it perfect for busy people – and us mums!

December 27, 2013