The Consolidation Phase of the Dukan Diet Explained
After you have reached your target weight you move onto the third phase of the Dukan program – Consolidation. The first of the two steps to keeping the weight off for good. This is the period of the diet where you consolidate the weight that you’ve lost and gradually increase the variety of food that you eat and reintroduce those foods which have higher levels of carbohydrates whilst maintaining your target weight. For every pound that you lost in the Attack and Cruise Phases you should spend 5 days in the Consolidation Phase.
In this phase you have 6 protein and vegetable (PV) days each week with one pure protein (PP) day from the earlier stages six days out of seven. On PV days you can also eat the following foods each day:
- 40 grams of hard cheese
- Two slices of wholemeal bread spread with low fat spread
- One portion of low sugar fruit such as an apple or papaya in the first half of the phase and two portions a day in the second half of the phase.
On a weekly basis you can also add:
- One or two portions of high carb starchy foods cooked without oil or fat such as rice, pasta (in tomato sauce) polenta or potatoes. You have one portion a week in the first half of the Consolidation period and two in the second.
- One or two special meals. You have one special or celebration meal each week in the first half of the Consolidation period and two in the second. In these special meals nothing is off but you can’t have seconds and you can’t eat a special meal on two consecutive days.
- Lean ham, pork or lamb to your protein foods once or twice a week.
Keep the amount of oat bran you are eating at 2 tablespoons each day and increase the amount/ intensity of the exercise being carried out.