Dukan diet phase 2 cruiseon

Dukan Diet Phase 2

Dukan diet phase 2 cruise is a natural continuation of the phase 1 attack period. This period does not come with drastic changes, so it will be easy for you to keep up.

It is undoubtedly a more manageable period than the previous one since now you will limit yourself to eating protein and consuming vegetables. So your diet will be more diverse.

This period of the Dukan diet phase 2 cruise is a period of stabilization of body mass; At the end of this stage, the excess fat will be removed.

If attack phase 1 has gotten you used to losing weight, now in cruise phase 2, you will lose pounds more slowly (once the body has overcome the initial shock in reaction to the diet).

A healthy weight loss means 1 kg/week; the kilograms lost weekly varies depending on body type and excess fat.

Do you save? What type of body do you have? Read more about:

Variants of the Dukan Diet Phase 2 cruise

Depending on your preferences, there are three variants of alternating the two regimens, all equally effective:

• Variant 5 + 5 (5 days eat only protein, the next five days protein and vegetables, and so on)
• Variant 1 + 1 (one day eat only protein, the next day protein and vegetables, and so on)
• Variant 2 + 5 (two days eat only proteins, the following five proteins and vegetables, and so on)

Whichever variant of the Dukan Phase 2 Cruise diet you choose, you need to stay on this variant until you lose all the proposed kilograms.

Although the Dukan Diet Phase 2 cruise allows you to indulge in more food, you must alternate menus during the week. The Dukan diet suggests alternating all proteins on certain days and alternating protein and vegetables on other days.

On the Dukan diet phase 2 cruise, exercise for at least half an hour daily. The Dukan cruise phase diet specifically recommends walking at this stage.

Below is a list of vegetables on the Dukan diet phase 2 cruise. The list is quite generous, and the cooking possibilities are many, so you have no excuse to deviate in any way from what the Dukan Phase 2 Cruise diet rules mean:

• artichokes, asparagus
• broccoli, eggplant, cabbage
• celery, chicory, cucumber
• zucchini, cumin, green beans
• mushrooms, leeks, onions
• peppers, pumpkins, radishes
• lettuce leaves, watercress, soybean fertility
• spinach, tomato, turnip
•  Beets and carrots are allowed in moderation

Goji fruit benefits for the Dukan diet phase 2 cruise

• It is the fruit with the highest antioxidants in the world
• It helps to lose weight
• Improves immune response
• Reduce the cholesterol
• Improves blood circulation
• Strengthens the heart
• Improves digestion
• Activates anti-inflammatory enzymes
• Detoxifies the liver
• Strengthens muscles and bones
• Relieves anxiety and stress
• Improves vision
• Improve your skin
• Improves symptoms of menopause
• Natural anti-inflammatory

During this Dukan Diet Phase 2 cruise, all foods allowed in attack stage 1 remain. The only difference will be the introduction of the vegetables. Oat bran remains daily, two tablespoons soaked in half a cup of milk.

I also consume at least 1.5 l of water. Highly recommended for this period are also goji fruits (although it is not mandatory).

Goji fruits should not be consumed more than the equivalent amount of a tablespoon on protein days and a tablespoon and a half on vegetable and protein days.

Attention! Just because vegetables are allowed on the Dukan Phase 2 Cruise diet does not mean that foods with more fat are permitted or are authorized to cheat. Dairy, low-fat cheeses, and lean meats should not be converted to 1% fat dairy and chicken wings.

Do not renounce the rigour of the regime. (Of the allowed foods, however, you can consume unlimited amounts)

Foods allowed on the Dukan Diet Phase 2 cruise:

• tomato, cucumber, radishes, spinach
• asparagus, leek, green beans
• cabbage, mushroom, celery, fennel
• salad (green, red)
• zucchini, peppers
• carrots and beets
• elver, asparagus, aubergines
• mushrooms, beets, fennel
• onions, Brussels sprouts
• Pepper
• celery, broccoli
• cauliflower, carrot

In the Dukan Diet Phase 2 cruise, these vegetables can be eaten boiled, on the grill, in a salad, in the oven, on the grill or in stews. You must choose to eat vegetables anyway, not cooking or adding oil. It remains strictly prohibited during the Dukan Diet Phase 2 cruise.

In the category of vegetables, foods are strictly prohibited at this stage. Thus, avoid potatoes, rice, corn, peas, beans, lentils, artichokes, and (although not entirely vegetable) avocados.

• can serve vegetables with yogurt sauce (skim), cooked in meat or fish juice, or with homemade sauce
• although there is no limit, it is not recommended to eat excess vegetables

Physical activity for the Dukan diet phase 2 cruise

During the Dukan diet phase 2 cruise, walking 30 minutes a day is mandatory. Any other physical activity is permissible and well understood, but no more than 30 minutes.

If your weight stagnates for a week, increase the number of minutes of walking to 60 minutes for four days (during this time, you should start losing weight again). After these four days, you can resume your regular 30-minute daily schedule.

How long is the Dukan Diet Phase 2 cruise?

The cruise stage cannot be determined precisely. As I said in the introduction, this period will only end when all the proposed kilograms have been lost. The fact that the diet becomes an indefinite period can be demoralizing.

It is normal to feel demoralized occasionally, especially since you do not know how long it will take to enjoy that silhouette so dreamed of. The important thing is to remember your end goal and move on.

Don’t cheat whatever it is, and above all, don’t give up; you’ve come this far. If you quit now, it will be difficult for you to return.

Tips for Dukan Diet Phase 2 Cruise:

A suggested change to the Dukan Phase 2 Cruise diet is increasing exercise time from 20 minutes to 30 minutes/day.

Although he has managed to lose weight on the Dukan diet without playing sports, I that you take full advantage of the benefits that sports can bring to a diet.

By sport, of course, I don’t mean in any way that performance sport or anything else led to extremes.

Movements like: easy running, cycling, roller skating, tennis, swimming, etc., will help you burn fat more efficiently, have better muscle tone and, most importantly… be healthier!

Suggestions for the Dukan diet phase 2 cruise

Don’t set unattainable goals – this doesn’t mean that you can’t shed all the unwanted pounds. It means that you have to be realistic. For example, don’t imitate a star who looks fabulous at 50 kg.

Your bone structure may differ, and that fabulous look can mean 65 kg. Don’t cheat, no matter how much you want that muffin or a piece of chocolate. Be convinced that the results will correspond to your expectations if you adhere to the program.

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There is a possibility that during this period your weight will stagnate. For example, in 4-5 days, you can not lose weight, and on other days lose 1-3 kg. Don’t panic – this is entirely normal.

This does not mean that you will stop losing weight – there is simply a chance that your body will have this reaction to the regimen. Therefore, daily weighing is not recommended.

During this period of the Dukan diet phase 2 cruise, a weekly weigh-in is sufficient; choose a day, Sunday, for example, and keep this day until the end of the regime. (It is recommended to weigh yourself in the morning before eating).

When it becomes tough to lose one more gram of weight, it usually means that your ideal weight has been reached, and you can proceed to the third stage of consolidation of the regimen.

So, if you stop losing weight after a certain number of weeks, don’t panic, but look at yourself (keeping it realistic) in the current picture so that at this point, there is a possibility that you may be reached your ideal weight.

Recipes for the Dukan Diet Phase 2 Cruise

Spinach tart

The spinach tart on the Dukan Diet Phase 2 Cruise is delicious, whether hot or cold. Instead of potatoes, you will use cauliflower. Then you will build a delightful cake without a crust. Add all kinds of ingredients – ham, chicken, mushrooms, zucchini – whatever you have.

Recommended for: Dukan diet cruise phase, consolidation phase, stabilization phase

Servings: 4

Nutrition facts: 119.9 calories, 5 g fat, 8.3 g carbohydrates, 2.7 g dietary fibre, 12.1 g protein

Ingredient:

• 340 g of spinach
• 1/2 cup bell peppers, chopped
• a cup of Chopped Cauliflower
• half a cup of chopped onion
• salt and pepper
• Three large eggs
• Two egg whites
• half a cup of skim milk
• 1-2 tablespoons Parmesan

Preparation method:

Preheat the oven to 190 C. Spray a pan with cooking spray and add the cauliflower, invisible peppers and onions. Cook for about 8 minutes until everything starts to soften.

Add the spinach, cover and simmer another 2 minutes until the spinach is fully cooked. Mix the eggs, egg whites, skim milk, pepper, and Parmesan in another bowl.

Add the spinach mixture and pour into a round plate. Bake for 25 minutes or until done. You can serve this cake both hot and cold.

Ham wrapped in asparagus and egg.

If you invited your friends to dinner and didn’t know what to prepare them for, you can try the 199cutto recipe wrapped in asparagus and egg. Recommended for: cruise phase, consolidation and stabilization

Servings: 4

Nutrition Information: 93 calories, 5g fat, 4.8G carbohydrates, 2.4G fibre, 8.9G protein

Ingredient:

• 500g fresh asparagus
• Four pieces of Serrano ham or bacon
• salt and pepper
• Four eggs

Preparation method:

Preheat the oven to 200 C. Cut the asparagus and season with salt and pepper. Divide into four equal parts. Wrap each portion with a slice of ham. Put the wrapped packages on the baking sheet and bake for 20 minutes. In the last 5 minutes, cook four eggs in a skillet and put them on top.

Scrambled eggs with cheese and chives

Sometimes all you want is a delicious, easy-to-make meal that will keep you fueled. The Omelet with Cream Cheese and Chives is lovely, and if you want more protein, you can add chicken, lean ham or turkey.

Recommended for: attack, cruise, consolidation and stabilization phase

Servings: 1

Nutrition Facts: 13 Should, 9 Calories, 7.5 G Fat, 1.5 G Carbohydrates, 1G Dietary Fiber, 17.8 G Protein

Ingredient:

• One egg
• Two egg whites
• One tablespoon of low-fat cream cheese
• One tablespoon fresh aprágem sauce
• salt and pepper to taste

Preparation method:

Mix the eggs with cheese, chives, salt, and pepper in a small bowl. Heat a skillet over medium heat. Add the egg mixture and mix. Let it simmer until done.

Fried chicken with lemon and spices

Most people on the Dukan diet eat a large amount of chicken because it is versatile and easy to cook. However, instead of buying a rotisserie chicken with many weird ingredients and preservatives, I recommend cooking your chicken at home. Of course, fried chicken with lemon and spices will be your favourite.

Recommended for: Attack phase, cruise, consolidation, stabilization

Servings: 4-6

Nutritional information: varies according to each piece

Ingredient:

• A chicken of about 800g
• One tablespoon of olive oil
• 1.5 teaspoons ground cumin
• One teaspoon of garlic powder
• One teaspoon of onion powder
• half a teaspoon of chilli powder
• half a teaspoon of salt
• One teaspoon of paprika
• half a teaspoon of ground black pepper
• One large lemon, halved

Preparation method:

Preheat the oven to 190 * C. Squeeze the lemon juice over the chicken and put the two lemon halves in the pan. In a small bowl, combine the olive oil and spices and put them over the chicken. Put the chicken in the oven for 100 minutes or until done. Let cool for 15 minutes; then, you can serve.

Grilled chicken with rosemary

Grilled chicken can be eaten at any stage of the Dukan diet; it is low in calories and can be eaten hot, cold, and with just about anything. This chicken recipe is delicious with lemon and rosemary.

Recommended for: attack phase, cruise, consolidation, stabilization

Servings: 4

Nutrition information: 235 calories, 9.7 G fat, 0. G carbohydrates, 0 dietary fibre, 26 G protein

Ingredient:

• 4-6 pieces of chicken breast, boneless and skinless
• One tablespoon of olive oil
• 1/4 cup lemon juice
• Two teaspoons of fresh rosemary, minced
• Six garlic cloves minced
• 1/4 teaspoon of salt
• 1/6 teaspoon black pepper
• One teaspoon of smoked paprika

Preparation method:

Add olive oil, lemon juice, rosemary, garlic, salt, pepper, and paprika in a large bowl. Add the chicken and marinate for at least 3 hours, but leaving it overnight in the refrigerator would be preferable.

Heat the grill and cook the chicken breast until about 15 minutes. Cooking time varies depending on the thickness of the chicken pipette.