Phase 2

Continue eating all the foods from Phase 1 and following the rules with changes in bold

1. Drink 1.5 quarts of Water a day minimum
2. Take a high quality Multivitamin daily
3. Eat2 Tablespoons of oat bran a day
4. Exercise for30 minutes a day If you reach a plateau increase to 60 minute walks for 4 days and then go back to 30 minutes a day
5. Eat as much as you want of allowed foods – no limit
6. Follow Phase 2 until you reach your goal weight or your true weight (seewww.dukandiet.com to calculate)
7. You may use a few drops of oil to prepare food but no more than that, Pam is not allowed
8. You may use up to 15 sprays of I can’t believe it’s not butter spray, but no other butter substitutes allowed.
9. Alternate days of just pure proteins, and days of proteins and vegetables.
   1. Alternate can be 1 day of proteins and 1 day of proteins and vegetables
   2. OR 5 days of proteins and 5 days of proteins and vegetables
   3. OR if you have a little to lose 2 days of proteins on Mondays and Thursdays and proteins and vegetables the rest of the week
   4. OR if you have a little to lose and want to battle cellulite 2 days of proteins on Mondays and Thursdays and no particular diet on the rest of the week

ALLOWED FOODS

10. LEAN MEATS – can be cooked with just a few DROPS of oil – do not exceed 10 % fat content
    1. Beef - avoid types that are too fatty like ribs and ribeye – all others allowed – cut visible fat off
    2. Veal – any but chops and lamb
    3. Buffalo and Venison
    4. Pork – avoid ribs – cut visible fat off
11. ORGAN MEATS
12. FISH AND SHELL FISH – any and all allowed – if canned has to be in brine, water, or tomato sauce only
13. POULTRY - any without skin except duck and goose – may cook with skin on but remove before eating
14. LOW FAT HAM, SMOKED TURKEY AND CHICKEN, DRIED BEEF – must be between 2-4% fat or less – deli ham and smoked ham not allowed
15. EGGS – prefer whites limit yolks due to cholesterol
16. VEGETABLE PROTEINS - tofu, seitan
17. NON-FAT DAIRY PRODUCTS
    1. Milk
    2. Yogurt – natural or flavored (like lemon, vanilla) – fruit yogurts limit to one 8oz cup a day
    3. Sour cream
    4. Cream cheese
    5. Cottage cheese
18. BEVERAGES - tea, diet sodas
19. OTHERS –
    1. artificial sweetners
    2. Spices
    3. Herbs
    4. Vinegar
    5. pickles (without sugar)
    6. lemons for flavor only (don’t eat them and no lemonade)
    7. mustard and salt in moderation
    8. ketchup only if sugar free and low sodium
    9. sugar-free chewing gum
20. VEGETABLES – raw, cooked, steamed from frozen or fresh (canned allowed in moderation low-sodium)
    1. Tomatoes, cucumbers, radishes, spinach, asparagus, leeks
    2. Green beans, cabbage, mushrooms, celery, fennel
    3. All types of lettuce, eggplant, zucchini, summer squash, peppers
    4. Carrots and beets are allowed in moderation
    5. AVOID – potatoes, corn, fresh or dried peas, beans, and lentils, avocado
    6. AVOID – rice, quinoa, barley, wheat berries, millet, and other grains
    7. You can make these vegetables with your meats, separate, or as a soup or salad

SALAD DRESSING RECIPES:

Basic Vinaigrette 1 –

1 Tbsp mustard (Dijon works best)

5 Tbsp vinegar (balsamic, apple cider, plain) or 4 Tbsp wine, sherry, or raspberry vinegar or 3 Tbsp champagne vinegar

1 teaspoon vegetable oil

Salt and Pepper to taste

Optional: 1 large garlic clove and 7-8 basil leaves

Put all ingredients into a clean empty jar, cover and shake vigorously before serving

Yogurt Dressing –

6-8 oz nonfat plain yogurt

1 Tbsp mustard (Dijon works best)

Dash of vinegar

Salt, pepper, and herbs of your choice to taste

Mix yogurt and mustard together until consistency of mayonnaise. Add vinegar, salt, pepper, and herbs.

You can expect to loose about 2 pounds a week or up to 6-7 pounds a month at least during this phase