Dr Dukan’s Top 20 Tips For A Flatter Tummy
Slimming guru Dr Pierre Dukan has been credited for creating some of the best bodies in the business, thanks to his unique, high-protein Dukan Diet plan - Rosie Huntington-Whiteley and Jennifer Lopez all swear by his advice. So, naturally, we've drafted in the legend himself to give his Top 20 tips for achieving a flatter belly in 2012 exclusively to you. You're welcome!
Rex FeaturesEat Lots Of Vegetables
“During winter, the best way to eat healthily and slim down is to eat lots of vegetables. In Britain, people don't eat enough vegetables, and these are full of essential vitamins and fibre that nourish your body and keep you feeling full and satisfied.”
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istockphotoTake Vitamin C
“Add a gram of Vitamin C a day to your diet and snack on nuts for essential Omega 3 goodness. This will give you enough energy to face the winter and will stop you from reaching for comfort foods to make up for the cold and lack of light.”
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istockphotoKeep Active
“It’s important to keep active, even if it’s just a brisk stroll. Walk for 20 minutes a day, minimum, and every two days, aim for 30 minutes. Why? After your muscles have worked regularly for this amount of time, they start to burn calories, not just immediately, but continually throughout the day and night. You’ll also release feel-good hormones called endorphins into your body which can make you feel happier.”
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istockphotoGet Your Beauty Sleep
“Get a good night’s sleep. It has been scientifically proven that not getting enough sleep makes you put on weight more easily and that with proper, restful sleep you feel like eating less. Any hours you sleep before midnight count double, so try to get an early night at least twice a week.”
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Rex FeaturesLine Your Stomach
“If you are going to a party, eat before you go! It is very difficult when you are in front of the buffet table and canapés, but the best guide is to focus on meat, salmon, turkey and nuts. Stay away from the sweet stuff.”
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istockphotoDrink Smart
“On an evening out, stay away from sugary cocktails and opt for wine or spirits and soda. The best alcohol is wine and the best one is red. For spirits, the best is vodka mixed a lot with soda, ice and a lemon slice.”
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Rex FeaturesTake It Slow
“If you are dining out, you have to start slowly. Have an aperitif, eat your meats and vegetables with water, and then after that you can finish off with alcohol.”
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istockphotoStay Hydrated
“Keep re-hydrating when you’re out by making sure you drink one glass of water for every two of alcohol. You'll be thankful come the next morning. You should drink between 1.5 and 2 litres of fluids, all drinks included, a day. If you can, make most of it mineral water and herbal infusions.”
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istockphotoTry A 7 Day Detox
“If you want to get rid of a few unwanted pounds after Christmas, try this easy seven day detox plan. The first day is only protein. That means lean meat, fish, seafood, poultry, eggs dairy, ham and two litres of water. Add vegetables for the second day and then add two pieces of fruit on the third.”
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Rex FeaturesKeep Going!
“…On the fourth day of your short detox, eat the same as you had on the third but add two slices of wholewheat bread. On the fifth day you can have a portion of cheese, about 40 or 50 grams worth, and on the sixth day, you can have a portion of starchy food like pasta or rice. Try to abstain from drinking alcohol during this week, too.”
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Rex FeaturesTreat Yourself
“Make sure you treat yourself to one celebration meal on the last day. You’ve earned it.”
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Rex FeaturesGive Yourself A Break
“After you follow the step-by-step guide for a week, you can return to normal. It’s a good way to learn the importance of each class of foods step-by-step.”
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istockphotoLose Weight Sustainably
“It can be hard to lose weight and keep it off, so following a structured plan, like my Dukan Diet, makes the process that much easier to follow. The weight loss regime has four phases…”
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Rex FeaturesAttack It!
“Phase One is a brief Attack Phase of between two and seven days, which kickstarts the diet and gives immediate results. There are 72 protein foods, of which you can eat as much as you want, to choose from at this stage. During the Attack Phase, dieters are advised to drink 1.5 litres of water a day, to make sure you eliminate the proteins correctly.”
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istockphotoCruise Through
“Phase Two is the Cruise Phase, during which you add 28 vegetables to your diet. Again, you can eat as much as you want. This phase averages a sustainable 2lb-a-week weight loss, which you can keep up until your desired target weight is reached.”
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istockphotoPrevent Regain
“Phase Three is called the Consolidation Phase, and is designed to prevent any re-bound effect as the dieter seeks to keep to the new weight and avoid putting on pounds while eating in a more relaxed fashion. You can add cheese, bread, fruits, starchy food and the odd ‘celebration meal’, too.”
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Rex FeaturesDon’t Go Hungry
“Hunger is the biggest inhibitor to maintaining a diet. The Dukan Diet features a list of approved foods for dieters to choose from, including a wide choice of breakfasts, lunches, dinners and snacks to chose from, so there’s no need to weigh food or count calories. And definitely no reason to go hungry.”
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Rex FeaturesDon’t Go It Alone
“Everyone needs some friendly motivation from time to time, and joining a focused group can be a really positive move. The Dukan Diet’s online forum is the strongest slimming community on the web, enabling fellow dieters to share tips and provide support for one another. Give it a go and see if it helps.”
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istockphotoEat Lots of Oats
“The Dukan Diet’s secret ingredient? Oats. They are rich in sugars and protein, but the benefits lie in the high levels of soluble fibre they contain. This absorbs water in the gut, causing it to swell up to 20 times its size, which helps you feel full and satisfied. Once digested, it attracts fat molecules, sugars and toxins, and carries them out of the body before they can be absorbed into the bloodstream. And they don’t cost the earth, either.”
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istockphotoTry Cider Vinegar
“Cider vinegar is a real secret weapon of mine. Take two tablespoonfuls before you eat lunch and dinner: it helps break down proteins and works like a detergent on fats without touching any sugars, which can help you lose weight. For anyone with a sensitive stomach, it can be obtained as a de-acidified food supplement from chemists.”
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