Nutrition

Although we at Casa Fitness are not trained Nutritionists..... we take a healthy interest in our bodies and how we fuel them. We do not advocate fad diets, which promise miracle results, but we are happy to promote healthy eating programmes, which encourage people to eat for a healthy lifestyle. We are pleased to recommend the Dukan diet, formulated by a French Doctor, which can help weight loss initially, but also maintain the weight lost through a stabilisation programme......... where you eat protein rich food..... on one day a week. Read about it below, to see if it might work out beneficial for you.

The Dukan Diet - Eating for life

The Dukan method

The Dukan method recommends losing weight naturally, with a return to the foods that founded the human species, those eaten by primitive man, the hunter-gatherers, proteins and vegetables, 100 foods including 72 from the animal world and 28 from the plant world. This offer also features the magic words: "AS MUCH AS YOU LIKE".

The Dukan method for weight loss is divided into 4 phases - Attack, Crusing, Consolidation & Stabalization.

It is also recommened to include Oat Bran as part of your every day eating plan, starting from the attack phase. This most basic foods has, in a few years, become one of the most precious foods from a health and dieting point of view...

Oat Bran Nutritional and Health Benefits

Oat bran is the edible, outermost layer of the oat kernel. Oats have been recognized as a food and an herb. Like oatmeal, oat bran contains B complex vitamins, protein, fat, minerals, and heart healthy soluble fiber. When eaten regularly, oatmeal and oat bran may help to lower total cholesterol levels by 25 or more within a very short time period (one to three months). In addition, oat bran can help to reduce the bad LDL and raise levels of good HDL cholesterol. Many moms have learned that most families like oat meal or oat bran.

Oat bran is rich in a soluble fiber called beta-glucan. In 1997, the U.S. Food and Drug Administration passed a unique ruling that allowed oat bran to be registered as the first cholesterol-reducing food at an amount providing 3 grams of beta-glucan per day, although some evidence suggests this level may not be high enough to make a significant difference. Several trials have shown that oat bran supplementation can significantly lower cholesterol levels in people with elevated cholesterol, but only slightly in people with healthy cholesterol levels. Breads containing oat bran may, therefore, be beneficial at lowering elevated cholesterol.

Health Benefits of Oat Bran

CARDIOVASCULAR DISEASE

Soluble fibre from oats lowers cholesterol levels in the blood. Consuming 3 g of soluble fiber from oat products per day (provided by three 28 g servings of oatmeal or one large bowl of oat bran cereal) has been shown to decrease total cholesterol by approximately 1.8. It is estimated that a 1 reduction in total cholesterol could lower the incidence of coronary heart disease by around 2.

Some studies suggest that oat consumption may reduce blood pressure.

DIABETES

Oats reduce blood glucose and insulin responses. Control of blood glucose and insulin levels is essential in prevention of many of the complications associated with diabetes.

ATHELTIC PERFORMANCE

Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested shortly (45 minutes - 1 hour) before prolonged endurance exercise (> 2 hours) of moderate intensity.

OTHER BENEFITS

Preliminary studies suggest that beta-glucan from oats may enhance the immune response. Further research is required to investigate the potential immune-boosting effects of oats however.

There is currently insufficient evidence to suggest that oats promote weight loss or improve compliance to a reduced-calorie diet.

Phase One - Attack!!!

This is a lightning strike to kick-start weight loss!!! Expect to lose up to7lb in a week. First, decide how much weight you want to lose. Your goal weight will determine how long you stay on the attack phase.

First Days on the Diet

The first days are always the hardest as you will be not only fighting with your old eating habits, but in many cases a physical addition to things like sugar or chocolate. It is good practice to stock up with allowed produce in advance, so that when you want to snack you have something allowed at hand.

When your body is adjusting it also fairly common to feel a bit tired and get easily exhausted. Don't try to introduce extensive exercise at this stage. The tiredness as well as carb cravings usually go away after three days. In fact many people often notice an increase in energy.

Be sure to eat at least 3 meals a day, with good portion sizes and never go hungry. Diet veterans often tend to skip meals; however it actually causes more harm than good.

The first days are also when you will meet the potential side effects of the diet. As pure protein products are low in fibre there is a risk of experiencing constipation. To help alleviate this problem eat oat bran or you could even add some wheat bran for extra effect and drink plenty of water.

Another common problem is bad breath, although at the same time it can be read as a sign of success as it indicates your body is in ketosis. Again drinking water can help, as well as chewing sugar free gum.

Diet Rules

You can eat as much as you want as long as it is on the allowed foods list.

One important habit that you need to establish from day one is proper water intake. Avoiding dehydration and overworking your kidneys is crucial on a high protein diet like this. Be sure to drink over 1.5 litres per day.

Oat bran is a very important ingredient of the Dukan Diet and introduced as soon as the Attack Phase. You should incorporate 1.5 tablespoons of oat bran per day in any form you like - as porridge, with yoghurt, in muffins or pancakes.

If after first 5 days you are not seeing any further weight loss proceed to the Cruise Phase even if you planned your attack for longer.

Attack phase - reccommended time period

• Less than 10lb to lose - stay on attack phase for one day.
• Less than 20lb to lose - stay on attack phase for three days.
• 20-40lb to lose - stay on attack phase for five days.
• Over 40lb to lose - stay on attack phase for seven to ten days.

During the attack phase you can eat as much as you like of the following permitted foods, at any time of the day...

Attack Foods:

• Roast beef - steaks and tenderloin. Ribs are too fatty! Mix lean beef mince with egg, spices, capers or gherkins to make burgers. Frozen beef burgers with no more than 10% fat are permitted.
• Veal escalope's, roast veal, fat trimmed veal cutlets.
• Liver (beef, veal or poultry).
• All white and oily fish, fresh or canned (unless in oil). Moisten fish with a little lemon or soy sauce.
• Smoked salmon.
• All shellfish and crustaceans, crab sticks.
• Skinless chicken (not wings).
• Lean sliced ham, turkey or bresaola (between 2-4% fat), rind removed.
• Eggs. Boil, poach or cook in an omelette, but avoid using butter or oil. No more than 4 egg yolks per week if you have high cholesterol. The white can be eaten without restriction.
• Fat-free yoghurt, fromage frais or cottage cheese, with no added sugar. Two 0% fat fruit yogurts a week are allowed, but they may slow down weight loss so ideally stick to plain.

Not allowed:

• Pork, lamb, goose and duck are all too fatty for this stage of the diet.

Tips:

• Prepare any meat without butter, oil or cream - grilling, baking and roasting are ideal.
• If frying, rub the pan surface with a few drops of oil on a piece of kitchen paper.
• Drink 1.5 litres of water a day.
• Add 1.5 tbsp oat bran daily to skimmed milk or permitted dairy product.

Phase Two - Cruise!!!

The cruise phase takes you down to your target weight. It consists of two alternating diets: Pure protein one day and pure protein plus vegetables the next.

A healthy weight loss is about two pounds per week. It can seem slow after a successful attack phase, however this speed is better for long term results – for example your skin has time to shrink not leaving empty flabs behind.

Cruise Phase Diet Rules

You can now increase the oat bran intake to 2 tablespoons per day.

Just because you are allowed vegetables do not eliminate protein produce from a PV day. After all it is called Protein & Vegetables not Pure Vegetables for a reason.

Cruise Foods:

• Any attack phase protein foods.
• Allowed vegetables: All leafy greens such as broccoli and sprouts, all salad leaves, tomatoes, cucumbers, radishes, spinach, asparagus, leeks, green beans, cabbage, cauliflower, mushrooms, celery, fennel, aubergine, courgettes and peppers.
• In moderation: Carrots and beetroots (but don´t have these at every meal).
• Forbidden foods: Anything starchy, such as potatoes, corn, peas, beans and lentils.

Tips:

• Avoid serving your veg with any dressing or sauce that contains more than a teaspoon of oil. For an ideal dressing mix 1 tbsp mustard, 5 tbsp balsamic vinegar and 1 tsp vegetable oil, plus a little salt and pepper. Add a glove of garlic and basil leaves for extra flavour. Alternatively, try a dressing of fat-free yoghurt with 1 tbsp mustard, plus a dash of vinegar, salt, pepper and herbs.

Phase Three - Consolidation!!!

Follow this when you hit your target. While other diets abandon you at this point, this diet guides you through the weeks when you are most vulnerable to weight rebound.

Your new weight will only truly be yours if you take the time to control it. You need to make peace with your body, which is just waiting for the opportunity to replenish its fat preserves. To maintain your new weight you must stay on the consolidation phase for a strictly prescribed time: Five days for each pound lost. You MUST also include one attack day of pure protein a week to help keep your weight stable.

Consolidation Foods:

• Unlimited attack and cruise proteins and vegetables.
• Lean leg of lamb, roast pork and any kind of cooked ham in unlimited quantities, once or twice a week.
• One serving of fruit per day. Any except bananas, grapes, cherries, dried fruits and nuts. One serving is one large fruit (e.g. apple), two medium fruits (e.g. apricots), or a small bowl of small fruits (e.g. strawberries).
• Two slices of wholemeal bread, spread lightly with reduced-fat butter, per day.
• 40g hard-rind cheese per day. Avoid fermented cheese, such as blue, goats, brie and camembert.
• Two servings of starchy food per week: 225g cooked pasta, couscous, bulgar wheat, lentils or beans. Do not add oil or butter. Rice (175g white / 225g brown) and potatoes (baked in skin or boiled) can be eaten less frequently.

Celebration Meal!!!

You are allowed one celebration meal a week during the first half of your consolidation phase, rising to two meals a week during the second half. Eat whatever you like, have one starter, one main dish, one desert and one glass of wine, all in a reasonable quantity. There are just two rules to remember: never have second helpings of the same dish or drink and never eat two celebration meals in a row.

Phase Four - Stabilisation!!!

Once you reach the stabilisation phase, you can return to a normal lifestyle with the freedom to eat what you want, but only if you follow these rules:

• Commit to one attack day of pure protein a week as a permanent lifestyle change. This is designed to undo any damage from your normal diet and keep your weight stable.
• Use the consolidation foods as your safety platform where you can retreat if your are regaining weight.
• Use stairs instead of life and escalators, and walk for 20 mins a day.
• Take 3 tbsp of oat bran a day for life.

Allowed Extras!!!

These can be enjoyed during all phases of the Dukan Diet...

• Skimmed milk to add to tea or coffee.
• Aspartame to sweeten foods.
• Vinegar, garlic, spices, and herbs to flavour foods.
• Gherkins and pickled onions as condiments (not in large quantities)
• A little lemon juice to flavour fish or seafood (lemons can´t be used in the attack phase).
• Mustard and salt in moderation.
• Sugar free chewing gum.
• Tea, herbal tea, coffee.
• Any diet drinks containing less than 1 calorie per glass.