The Dukan Diet is a high protein, low fat, low carb diet- a healthy eating plan based on proteins and vegetables, 100 foods in total. And what's best, it's "eat as much as you want." Dukan Diet 4 Phases will help you Lose and Stabilize your Weight. The Dukan Diet method creates a complete program that goes beyond just the weight loss phases. Two phases are devoted completely to the maintenance of your True Weight: the Consolidation and Stabilization phases.
1. The Attack phase
The Attack phase
consists of pure protein(PP) and creates a kick-start to the diet. During this phase, you can eat 68 high-protein foods.
The duration of the Dukan Diet Attack phase depends on the weight you need to lose. Attack phase usually lasts from 2 to 7 days, here are some guidelines:
11 lbs. (5kg) or less to lose: 2-3 days
22 lbs. (10kg) to lose: - 4 days
33 lbs. (15kg) to lose:- 5 days
44 lbs. (20kg) to lose: - 6 days
55 lbs. (25kg) or more to lose: 7 days
On the Attack phase are allowed only natural Pure Protein foods: 68 animal proteins, in unlimited quantity.
Beef tenderloin, Filet mignon – Buffalo – Extra-lean ham – Extra-lean Kosher beef hot dogs – Lean center-cut pork chops - Lean slices of roast beef - Pork tenderloin, pork loin roast – Reduced-fat bacon, soy bacon- Steak: flank, sirloin, London broil– Veal chops – Veal scaloppini - Venison
Chicken – Chicken liver – Cornish hen – Fat-free turkey and chicken sausages – Low fat deli slices of chicken or turkey – Ostrich steak - Quail – Turkey - Wild duck
Arctic char – Catfish – Cod – Flounder – Grouper – Haddock – Halibut and smoked halibut – Herring – Mackerel – Mahi Mahi – Monkfish – Orange roughy – Perch – Red snapper – Salmon or mmoked salmon – Sardines, fresh or canned in water – Sea bass – Shark - Sole – Surimi – Swordfish – Tilapia – Trout – Tuna, fresh or canned in water
lams – Crab – Crawfish, crayfish – Lobster – Mussels – Octopus – Oysters – Scallops – Shrimp - Squid
Seitan – Soy foods and veggie burgers – Tempeh - Tofu
Fat-free dairy products
Fat-free cottage cheese, Fat-free cream cheese, Fat-free milk, Fat-free plain Greek style yogurt, Fat-free ricotta, Fat-free sour cream
Chicken – Quail – Duck ( max. 2 eggs per day)
You can use sugar-free gelatin, salt, spices, greens, onions, garlic, raw lemon juice in limited quantity.
eat unlimited pure protein foods to avoid hunger. everyday you must walk 20 minutes; drink 6-8 glass of water; eat 1 1/2 tablespoon oat bran.
In Dukan diet is now allowed sugar or honey.
2. The cruise phase:
The cruise phase is the second phase of the Dukan Diet. It reintroduces vegetables with Proteins and Vegetables (PV) days and establishes the 100 unlimited allowed foods as a base. The goal of the Dukan Diet Cruise phase is steady weight loss until you reach your True Weight.
In addition to the 68 allowed proteins in the Attack phase and on PP days, you can add 32 non-starchy vegetables on PV days while on the Cruise phase.
32 vegetables: starting from the Cruise phase
Artichoke - Asparagus – Bean sprouts - Beet - Broccoli - Brussels sprouts - Cabbage - Carrot - Cauliflower - Celery - Cucumber - Eggplant - Endive - Fennel - Green beans – Kale – Lettuce, arugula, radicchio – Mushrooms – Okra – Onions, leeks, shallots – Palm Hearts - Peppers – Pumpkin - Radishes – Rhubarb - Spaghetti squash - Squash - Spinach – Tomato – Turnip – Watercress – Zucchini
Alternation is always made up of the exact same number of Pure Protein (PP) and Proteins and Vegetables (PV) days. For example: 1/1 means 1 day of Protein and Vegetables followed with 1 day of Pure Protein and so on. If you are stagnating, you can use a higher alternation such as 2/2, 3/3, 4/4 or 5/5. The 5/5 is especially recommended for people who have a lot of weight to lose.
On the Dukan Diet Cruise phase, increase walking to 30 minutes every day, eat 2 tablespoons of oat bran, drink 6 to 8 glasses of water.
Stick to the plan and you will reach your true weight!
3. The Consolidation phase
The Consolidation phase is the third phase of the Dukan Diet.
It marks the end of the weight loss phases after the Cruise phase, and retains the base of Proteins and Vegetables, plus a gradual reintroduction of starchier foods. The objective of the Dukan Diet Consolidation phase is to preserve and maintain your True Weight reached at the end of the Cruise phase.
The Consolidation phase lasts 5 days for every pound lost, and corresponds to the time during which your body is still vulnerable to rebound weight gain.
the 1st and 2nd steps are represented by the unlimited 100 allowed foods (Proteins and Vegetables), plus 1 serving of lamb and roast pork weekly. You are now allowed to use uncured cooked ham, and are not limited to extra lean.
Add the following foods to this base in ascending order:
Additions in the first half of Consolidation
Additions in the second half of Consolidation
|A serving of fruit every day* ||2 servings of fruit every day* |
|2 slices of whole grain bread per day ||2 slices of whole grain bread per day |
|1.5 ounces of hard rind cheese ||1.5 ounces of hard rind cheese |
|1 serving (cooked cup) of starchy foods every week ||2 servings (cooked cup) of starchy foods every week |
|1 celebration meal per week** ||2 celebration meals per week** |
*Excluding bananas, grapes, figs, and cherries.
**A Celebration Meal includes 1 appetizer, 1 entrée, 1 dessert and 1 glass of wine. You may only have one serving of each item.
It is important to follow one other important step once the Consolidation Phase has begun - a pure protein day on Thursday.
It is your insurance policy for maintaining your True Weight. Do not skip this rule or you may experience rebound weight gain.
Take a brisk walk for 25 minutes daily.
Eat 2 1/2 tablespoons of oat bran every day.
4. The stabilization phase:
The Dukan Diet Stabilization phase is the fourth and final phase of the Dukan Diet; the one that helps you stabilize your True Weight for the rest of your life.
To retain your weight loss, you must follow these three simple but non-negotiable rules:
1. Consume 3 Tablespoons of oat bran per day.
2. Choose to take the stairs whenever possible.
3. Have a Pure Protein Thursday - Attack phase menu.
There are no more forbidden foods on the Stabilization phase; you can eat whatever you want and in practice, your new way of eating must be controlled so you that you won’t regain the lost weight.