ALLOWANCEDUKAN 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 an easier period than the previous one, since now you will not only limit yourself to eating protein, but also 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 1kg / week, the number of kilograms lost weekly varies depending on body type and excess fat.

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

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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 5 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 next 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 yourself with more food, you do have to 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 be sure to exercise for at least half an hour a day. 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 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
  • 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 period of the 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, 2 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 allowed, or that they are allowed to cheat. Dairy cheeses and low-fat cheeses and lean meats should not be converted to 1% fat dairy and chicken wings.

Do not renounce the rigor 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. It is very important that you choose to eat vegetables anyway, not cooking or adding oil. It remains strictly prohibited during this period of the Dukan Diet phase 2 cruise.

In the category of vegetables, there are also foods 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 it is mandatory to walk 30 minutes a day. Any other physical activity is permissible, well understood, but no more than 30 minutes.

If you notice that 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 normal 30-minute daily schedule.

How long is the Dukan Diet phase 2 cruise?

The cruise stage cannot be determined exactly. 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 from time to time, especially since you do not know how long it will take you 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.

Despite the fact that many people have managed to lose weight on the Dukan diet without playing sports, I personally recommend that you take full advantage of the benefits that sports can bring on 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. Don’t try to imitate a star, who looks fabulous at 50 kg for example.

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

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

By the time it becomes incredibly difficult 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) at the current picture, in order 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 eaten hot or cold. Instead of potatoes, you will use cauliflower. Then you will build a delicious cake without a crust. You will add all kinds of ingredients – ham, chicken, mushrooms, zucchini – whatever you have on hand.

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 fiber, 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
  • 3 large eggs
  • 2 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. In another bowl, mix the eggs, egg whites, skim milk, pepper, and Parmesan.

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 you don’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 fiber, 8.9G protein

Ingredient:

  • 500g fresh asparagus
  • 4 pieces of Serrano ham, or bacon
  • salt and pepper
  • 4 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 4 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 wonderful, 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:

  • 1 egg
  • 2 egg whites
  • 1 tablespoon low-fat cream cheese
  • 1 tablespoon fresh aprágem sauce
  • salt and pepper to taste

Preparation method:

In a small bowl, mix the eggs with cheese, chives, salt, and pepper. 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 so versatile and easy to cook. However, instead of buying a rotisserie chicken that has a ton of weird ingredients and preservatives, I recommend cooking your chicken at home. Of course, fried chicken with lemon and spices will be your favorite.

Recommended for: Attack phase, cruise, consolidation, stabilization

Servings: 4-6

Nutritional information: varies according to each piece

Ingredient:

  • a chicken of about 800g
  • 1 tablespoon of olive oil
  • 1.5 teaspoons ground cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • half a teaspoon of chili powder
  • half a teaspoon of salt
  • 1 teaspoon of paprika
  • half a teaspoon ground black pepper
  • 1 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 fiber, 26 G protein

Ingredient:

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

Preparation method:

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

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

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Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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