How Do You Do the Dukan Diet
To get the most from the Dukan Diet you need to understand the principles behind it. It is a diet high in proteins which is low in carbohydrates, fat, sugar and salt and it achieves this by providing you with
- 72 permitted protein foods
- 28 permitted vegetables which are added in the Cruise Phase
- Allowable seasonings and condiments
- Additional tolerated foods that you can add two items from each day in Cruise Phase
- Drinks that you can have
- A daily serving of oat bran
It also “prescribes” a small amount of daily exercise to help keep your metabolism moving and to tone certain key muscles groups.
The Dukan Diet is broken into 4 distinct phases; Attack and Cruise where you lose weight and Consolidation and Stabilization where you learn how to stabilize your weight for the rest of your life.
The Attack Phase lasts for a maximum of ten days, the actual length depends on how much weight you have to lose. You follow a very restricted diet eating only from the permitted proteins, allowable seasonings and condiments and daily serving of oat bran. This phase provides a high initial weight loss boost to give momentum to the diet.
The Cruise Phase lasts until you reach your target weight. Here you start alternating the protein only days from the Attack Phase with days where you add in the 28 permitted vegetables. You also are allowed two tolerated items each day.
The Consolidation Phase has a variable length depending on how much weight you lost to reach your target weight. You start to add in a daily serving of fruit and bread and slowly increase the other carbohydrates that you can eat. You are also allowed one Celebration meal in the first half of Consolidation and this increases to two meals in the second half where you can eat any food that you wish.
The Stabilization Phase lasts for the rest of your life and here you can eat and drink freely 6 days a week but on one day a week, usually recommended as a Thursday you have a one day Attack phase.