{"id":3923,"date":"2018-05-29T03:24:59","date_gmt":"2018-05-29T01:24:59","guid":{"rendered":"https:\/\/ptitedukanette.fr\/?p=3923"},"modified":"2018-05-29T03:24:59","modified_gmt":"2018-05-29T01:24:59","slug":"methode-escalier-sur-7-jours","status":"publish","type":"post","link":"https:\/\/dukanette.fr\/?p=3923","title":{"rendered":"M\u00e9thode escalier sur 7 jours"},"content":{"rendered":"<h4><span>lundi<\/span><\/h4>\n<p><span>Alimentation de\u00a0<\/span><strong><span>la phase d&rsquo;attaque<\/span><\/strong><span>\u00a0, jour de prot\u00e9ines pures (\u00a0<\/span><em><span>PP<\/span><\/em><span>\u00a0).<\/span><\/p>\n<p><span>1 cuill\u00e8re \u00e0 soupe et \u00bd de\u00a0<\/span><strong><span>son d&rsquo;avoine<\/span><\/strong><span>\u00a0.<\/span><\/p>\n<p><strong><span>Marcher<\/span><\/strong><span>\u00a0de 20 minutes.<\/span><\/p>\n<h4><span>mardi<\/span><\/h4>\n<p><span>alimentation de la\u00a0<\/span><strong><span>phase de croisi\u00e8re<\/span><\/strong><span>\u00a0dans les jours de prot\u00e9ines + l\u00e9gumes (\u00a0<\/span><em><span>PV<\/span><\/em><span>\u00a0).<\/span><\/p>\n<p><span>1 cuill\u00e8re \u00e0 soupe et \u00bd de son d&rsquo;avoine.<\/span><\/p>\n<p><span>30 minutes \u00e0 pied.<\/span><\/p>\n<h4><span>mercredi<\/span><\/h4>\n<p><span>Mardi alimentation.croisi\u00e8re\u00a0<\/span><\/p>\n<p><span>150 gr de fruits frais \u00e0 l&rsquo;exclusion des bananes, des raisins et des cerises.<\/span><\/p>\n<p><span>30 minutes \u00e0 pied.<\/span><\/p>\n<h4><span>jeudi<\/span><\/h4>\n<p><span>Mercredi, alimentation (y compris les fruits) + 45 g de pain complet.<\/span><\/p>\n<p><span>30 minutes \u00e0 pied.<\/span><\/p>\n<h4><span>vendredi<\/span><\/h4>\n<p><span>Jeudi + 40 g de fromage frais ou vieilli avec un maximum de 20% de mati\u00e8re grasse.<\/span><\/p>\n<p><span>30 minutes \u00e0 pied.<\/span><\/p>\n<h4><span>Samedi<\/span><\/h4>\n<p><span>Nourriture du vendredi + 1 portion de f\u00e9culents.<\/span><\/p>\n<p><span>Les aliments f\u00e9culents doivent \u00eatre consomm\u00e9s au d\u00e9jeuner ou au d\u00eener, sans diviser les portions.<\/span><\/p>\n<p><span>Les portions sont calcul\u00e9es en pesant les aliments apr\u00e8s la cuisson.<\/span><\/p>\n<p><span>Vous pouvez choisir des f\u00e9culents parmi:<\/span><\/p>\n<ul>\n<li><span>210 gr de lentilles, haricots, pois, pois chiches<\/span><\/li>\n<li><span>190 g de p\u00e2tes cuites al dente<\/span><\/li>\n<li><span>170 g de p\u00e2tes bien cuites<\/span><\/li>\n<li><span>150 gr de riz blanc<\/span><\/li>\n<li><span>170 g de riz brun<\/span><\/li>\n<li><span>140 gr de pommes de terre bouillies avec de la peau<\/span><\/li>\n<li><span>80 gr de pur\u00e9e de pommes de terre<\/span><\/li>\n<li><span>190 g de ma\u00efs en \u00e9pi ou grill\u00e9<\/span><\/li>\n<li><span>160 gr de ma\u00efs en grains ou en conserve<\/span><\/li>\n<li><span>200 gr de quinoa<\/span><\/li>\n<\/ul>\n<p><span>60 minutes \u00e0 pied, \u00e9galement divis\u00e9e en deux ou trois promenades.<\/span><\/p>\n<h4><span>dimanche<\/span><\/h4>\n<p><span>Vendredi repas + repas de f\u00eate (un d\u00e9jeuner ou un d\u00eener).<\/span><\/p>\n<p><span>Pendant le repas de f\u00eate, vous pouvez manger des ap\u00e9ritifs aux desserts, le tout accompagn\u00e9 d&rsquo;un ap\u00e9ritif, d&rsquo;un\u00a0<\/span><a title=\"Cocktails et ap\u00e9ritifs pour le r\u00e9gime Dukan\" href=\"http:\/\/www.lamiadietadukan.com\/shop\/\"><strong><span>cocktail<\/span><\/strong><\/a><span>\u00a0ou d&rsquo;un verre de vin.\u00a0La seule recommandation est de ne jamais faire de rappel.<\/span><\/p>\n<p><span>Marcher 60 minutes, m\u00eame divis\u00e9 en deux ou trois promenades<\/span><\/p>\n<ol>\n<li><span>Limitez le sel.<\/span><\/li>\n<li><span>Pour parfumer vos plats je vous propose d&rsquo;utiliser des \u00e9pices, autoris\u00e9es \u00e0 volont\u00e9.<\/span><\/li>\n<li><span>Buvez au moins 2 litres d&rsquo;eau par jour.<\/span><\/li>\n<li><span><span>Suivez l&rsquo;\u00e9chelle nutritionnelle indiqu\u00e9e dans le tableau jusqu&rsquo;\u00e0 ce que le poids d\u00e9sir\u00e9 soit atteint.<\/span><\/span><\/li>\n<li><span><span>Cette m\u00e9thode est recommand\u00e9e pour ceux qui doivent perdre quelques kilos.<\/span><\/span><\/li>\n<li><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>lundi Alimentation de\u00a0la phase d&rsquo;attaque\u00a0, jour de prot\u00e9ines pures (\u00a0PP\u00a0). 1 cuill\u00e8re \u00e0 soupe et \u00bd de\u00a0son d&rsquo;avoine\u00a0. Marcher\u00a0de 20 minutes. mardi alimentation de la\u00a0phase de croisi\u00e8re\u00a0dans les jours de&hellip;<\/p>\n","protected":false},"author":1,"featured_media":3924,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1,2],"tags":[66],"class_list":["post-3923","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classe","category-recette","tag-escalier"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>M\u00e9thode escalier sur 7 jours - Se faire plaisir<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dukanette.fr\/?p=3923\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"M\u00e9thode escalier sur 7 jours - Se faire plaisir\" \/>\n<meta property=\"og:description\" content=\"lundi Alimentation de\u00a0la phase d&rsquo;attaque\u00a0, jour de prot\u00e9ines pures (\u00a0PP\u00a0). 1 cuill\u00e8re \u00e0 soupe et \u00bd de\u00a0son d&rsquo;avoine\u00a0. 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