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Day 11: Cruise phase - Protein + VegetablesThe setting for your 11th dayThe vegetables are coming back. When they are allowed, it's not the time to forget them. Remember to buy, store and prepare them in all forms, raw or cooked and with as many herbs, spices and herbs as possible.Your Healthy EnvironmentIf you had a bit of blood pressure before you started your diet, you can be sure that it must have normalized (it is with blood glucose, or blood sugar, which improves the fastest with dieting). If your blood pressure was high, not controlled by medication, it must have gone down a point or two: that's wonderful.But if it was under the control of one or more hypotensive drugs, have your doctor check your current blood pressure... as it must have gone down, it is necessary to reduce the effect of these drugs.One out of two times, after a significant weight loss, hypotensioners are no longer necessary: good news for the social insurances and the mutual insurance companies... but not for the manufacturers of these products which represent billions of dollars in annual revenues! It is exactly the same for oral antidiabetic drugs for which you should discuss the reduction with your doctor.Your physical activity20 minutes of walking is 90 calories burned. Over 365 days, that's 32,850 calories, or nearly four kilos of fat. Yes, 90 calories per day is a small amount... but on a year-round basis, it's a war chest.If you're walking, I'm glad and proud because you're listening to me. Try to make walking part of your daily routine... and if possible, in the activities you enjoy.You can walk anywhere, day or night, without any special clothing, without sweating and for free. Go ahead: walk and don't give up when you've lost weight.Deviations E?cartsIn practice, my experience has always shown me that vegetable days are more prone to deviations than pure protein days. This may seem strange since there is more food to eat. The reason is simple: the more food there is, the more freedom and temptation there is... and the less supervision there is. So even today, beware!If proteins are the engine of weight loss, vegetables make this efficiency possible in the long term. So do whatever it takes to use and abuse vegetables, during the diet and even more so afterwards.From now on, use and abuse vegetables with as much variety as possible: you will control your weight and be in optimal health. In addition, use herbs, spices and balsamic vinegar: you will combine satiety by the quantities and sensory satiety by the multiplication of flavours.Today's exerciseYoung and sporty, today we're down to 33 abs but we're still down to 14 squats.Over 50 years old and sedentary, we try 15 abs but we try 8 squats.My support column at your sideTo support you as I do every morning here, I tell myself that you bought this book with one intention: that of following my diet in my company, every day, on this logbook. So I have every reason to believe that I have before me a man or a woman who, by definition, is my ally as I am his. So, if you trust me, I would like you to think today about the importance of what you are doing: you are doing good for your existence, in terms of your well-being, the beauty of your body and your power of seduction, your morale and your health. Take a step back and look at EVERYTHING you have to gain by agreeing to stay within your 100 all-you-can-eat food allowance. Convinced, convinced?Pierre DukanYour motivationYou can live for a long time with an embarrassing excess weight without having the courage or the desire to face it. We dream that this overweight can be magically regulated... with a simple tablet or an operation. The brake, steering wheel and accelerator are in place, but the starter is broken and the car is hopelessly immobile.And then one day, without really knowing why... a remark, a holiday photo... and suddenly the ignition comes back on, the starter turns and everything can start. What happened then? This mysterious, energy-bearing motivation turned the tide: from now on, anything seems possible to you. This motivation, you can see that it is in its lair and that if you know how to call it, it can come out of it.When you talk to her and call her, just because she doesn't hear you doesn't mean she won't come out... you have to call her often and be convinced that repeating your call will eventually mobilize her. I am repeating this teaching to you myself, because I think it is fundamental to moving forward with your project.Today's shopping basketIf you're shopping, consider buying a sweetener. There is a wide range of sweeteners to choose from: synthetic sweeteners such as saccharin, aspartame or sucralose, pure vegetable sweeteners such as stevia... It is according to your profile (organic and natural at all costs), taste and cooking method.My shopping listRhubarbfrozen (Picard) or freshRed Peppers ChickenGreen BeansYoghurt 0%sugar-free flavoured and brewed 0Dukan Coconut Cookies Tuna au naturel5% MG ground steakTomatoesAgar-agarMatcha Green Tea Silky TofuTofuYour Recipe TodayVerrines of Silky Mousse with Matcha Green Tea (PL/PP)2 g agar-agar powder4 teaspoons Matcha green tea 4 teaspoons crystallized Stevia 1 tsp. Dukan vanilla flavouring200 g silky tofu1. In a saucepan, boil 30 cl of water and add the agar-agar. Boil for 1 or 2 minutes and remove from the heat. Add the green teapowder, sweetener and vanilla flavor. Leave to cool.2. Meanwhile, whisk the silken tofu with an electric mixer, then gently add the green tea mixture and whisk again until the mixture is slightly frothy. Taste to see if it is sweetened enough to your taste and adjust if necessary.3. Pour into 4 large verrines and place in the refrigerator for at least 2 hours.My DiaryToday, I leave you totally free to write WHAT YOU WANT TO WRITE, without guiding you so as not to influence you. Talk about yourself and your qualities: those you are currently using to follow this diet, for example, those you are most proud of or proudest of. ................
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