Before you begin you should click here to calculate your true weight - Click here to calculate
The calculation is totally free and you will get to know the number of days you need for the different phases of the diet (Everyone is different so it is actually tailored to you)
This is a summary done by a kind soul on the internet.
Phase 1 - Diet Rules
Attack Phase
You can eat as much as you want as long as it is on the allowed foods list.
One important habit that you need to establish from day one is proper water intake. Avoiding
dehydration and overworking your kidneys is crucial on a high protein diet like this. Be sure to
drink over 1.5 litres per day.
Oat bran is a very important ingredient of the Dukan Diet and introduced as soon as the Attack
Phase. You should incorporate 1.5 tablespoons of oat bran per day in any form you like - as
porridge, with yoghurt, in muffins of pancakes.
One food unrelated rule is to introduce exercise in the form of a 20 minute walk each day.
Many dieters will be happy to hear that at the same time more extensive exercise is discouraged
in this phase.
If after first 5 days you are not seeing any further weight loss proceed to the Cruise Phase even if
you planned your attack for longer.
Allowed Foods
• Lean beef, veal or rabbit (mince under 10%, avoid ribs)
• Chicken and turkey (except skin and outside part of the wings)
• Ham (low fat and lean)
• Beef, veal, or chicken liver
• Any fish (except canned in oil or sauce)
• Shellfish and crustaceans
• Eggs (up to two per day, unlimited egg whites but watch the yolks if you have high cholesterol)
• Dairy products (low fat, below 5% fat)
• Sweeteners (except fructose based), vinegar, mustard, spices, herbs, garlic, onion (as spice),
lemon juice (only as spice, not for drinking), sugar free natural ketchup (in moderation),
sugar free chewing gum
Phase 2
Cruise Phase
Vegetable and Protein days
Allowed vegetables include:
• Artichoke
• Asparagus
• Aubergine
• Broccoli
• Cabbage, Cauliflower, Brussel sprouts
• Celery
• Chicory
• Courgette
• Cucumber
• Fennel
• French beans
• Leeks
• Mushrooms
• Onion
• Peppers
• Pumpkin
• Radish
• Salad leaves
• Sorrel
• Soya beans
• Spinach
• Swede
• Swiss chard
• Tomatoes
• Turnip
Allowed in moderation are carrots and beetroot.
Cruise Phase Diet Rules
You can now increase the oat bran intake to 2 tablespoons per day.
Another suggested change is increasing from 20 minutes of exercise to 30 minutes of brisk
walking per day.
Just because you are allowed vegetables do not eliminate protein produce from a PV day. After
all it is called Protein & Vegetables not Pure Vegetables for a reason.
Phase 3
Consolidation Phase
So! You've finished the second phase of the Dukan diet – the Cruise phase and achieved your
goal weight! Now on to the third phase – Consolidation.
This is the moment when all your hard work has payed off, you got to your target weight, but you
are under a huge risk of yo-yo – gaining it all back, if you don't watch what you eat carefully.
The upside is, you can now add many tasty products, that were forbidden on the Cruise phase, as
you no longer need to lose weight – just keep up the weight you are at and not gain any more.
The simple rule is – for every one pound you lost, you need to be on the Consolidation phase
for 5 days. So if you've lost 30lb, you need to be on phase 3 for 150days.
This phase is all about a controlled way to get back to normal, but still healthy eating. You have
learned a lot about food, cooking and nutrition during the Cruise phase. Now you can expand
that knowledge and put it to good use while re-introducing new foods to your diet.
Apart from the products allowed in the previous phases, you will now be able to have: bread,
fruit, cheeses and some starchy products. You will also be able to have some other foods that
were forbidden up till now thanks to the celebration meals, but you need to precisely follow the
rules:
1 portion of fruit a day
Pretty much any fruit except from bananas, cherries and dried fruit. 1 portion is one piece: an
apple, a pear, an orange, a small bowl of strawberries, a handful of berries, a few plums, etc.
2 pieces of wholegrain bread a day
You can have them in any given moment of the day: breakfast, as sandwiches, with soup.
40grams of cheese a day
You can have any: gouda, swiss cheeses, cheddar. Avoid goat cheeses, camembert, roquefort.
It's best to have the whole portion at one go, to avoid having too much.
2 portions of starchy products a week
Avoid white rice and potatoes.
Pasta – for best results have the wholegrain ones and cook them al dente (the it will take longer
for the body to process). Don't use cream or butter while preparing the dish and stick to no more
than 220g boiled weight.
Wholegrain rice – same amount as the pasta.
Lentil and beans
Pork & Lamb
Once a week you can have some lamb and pork, though try to have the lean parts.
Celebration Meals
Two times a week you can have celebration meals. That can be anything. YES, it can be pizza or
french fries and ice cream, but there are rules:
• Never have another serving, it's about enjoying the tastes and not overindulging yourself
• Between one celebration meal and the next one, there should be at least a days difference, so
if you had one for Sunday dinner, you should not have another one Monday for
breakfast. You have to give your body time to burn the excess calories.
• It's best to actually chose a time you can actually 'celebrate' this meal and not rush yourself.
Maybe have something fatty, but prepare it yourself at home. It could be a starter (a
white roll), the main dish (deep fried chicken), dessert (a piece of cake) and a glass of
wine. You just need to remember not to have more than one serving.
Protein Day
Last but not least: 1 day of pure protein (PP) a week. That is the guarantee you will not gain
weight. On this one day, you can only eat the foods allowed in the Attack phase.
It's just one more effort, that goes a long way, to support your new, healthy weight. It's best to
chose a Thursday, as it's usually the least busy day, without the weekend guests or the Monday
cravings.
Phase 4
Stabilization Phase
Congratulations! You got to the Stabilisation Phase and you really do deserve a pat on the back.
You have achieved a massive goal – managed to lose weight and keep it off. And even though
the risks of your body trying to gain weight are behind you, there is always a risk that your mind
will betray you, and suggest that since you lost so much weight, you can now go back to simply
eating whatever.
The last phase is a set of rules for life, which are there not to constrict you but to guide you, so
that you never gain weight again and live a healthy and fulfilling lifestyle.
The Rules of the Stabilization Phase
You stick to the Protein Thursday
You can eat whatever you want for six days a week, but the Protein Only day will be your way
to remember the effort you have put in to achieve your new, healthy body.
Although Dr. Dukan insists on choosing Thursday as your Protein Only day if you really find some
other hey more convenient and easier to stick to then go for it. But you do need to remember to
observe your chosen day, and not try to change it every week or two.
Keep Your Activity High
You do not need to suddenly become an exercise freak, however remember the simple lessons
learned during your weight loss phases.
If you don't do sports, as not everybody can or has to, just keep active during the day – use the
stairs instead of the lift, take a walk instead of driving everywhere in a car. Simple actions to
avoid a sedentary life include some of the examples below:
• Take the stairs instead of the lift
• Avoid riding office chairs with wheels - get up and walk even if it is just a few metres away
• Try and walk just that little bit extra - get on one bus/tube stop earlier or later
• Walk to the grocery store instead of driving
Eat Oat Bran Daily
Why? It helps with your digestion, and mixed with other food it reduces the amount of calories
absorbed. It also swells in the stomach so you feel fuller for longer. Eating it daily, will help you
with cravings and make you eat that little bit less.
Other Good Advice
When it comes to the rest of your food – trust yourselves. You have come a long way, learned a
lot about nutrition, and what is good for your body and what is not. Also, your body is now used
to the new food and it will also guide you as to what and how much you should eat as long as
you are willing to keep listening to it.
It's good to stick to 'lighter' products and only eat hard cheeses occasionally. Too much fat is
simply not good for the body, especially for the heart.
The 'low sugar' products though are a different (and more complicated) story, as recent studies
show that using artificial sweeteners does not actually help the body that much in tackling cravings
because the body recognises the artificial sugars.
However, in small amounts, like diet drinks, sugar-free chewing gum etc, they are allowed.
At meal time – try to take your time, and eat slowly. That way you give yourself time to feel
when you are actually full.
Try to not take second helpings of anything. Most of the time it's only your brain being greedy.
Drink while you eat, it will make you eat a bit slower and fills up the stomach too.
... And if you gain a few pounds? Don't wait until you gain a few more. Have two Protein Days a
week and that should help to get you back on track :).
Hope this helps. :)
No comments:
Post a Comment