There are four phases of the Dukan Diet. Each with distinct elements and different meal plans.
The Attack Phase (Pure protein phase):
This is the initial phase of the Dukan diet. It's a very encouraging phase and results in fast and impressive weight reduction. This phase strictly allows only protein food and minimizes all carbohydrates and fats from the diet. The length of this phase is between three to ten days depending on the amount of excess weight that is to be lost and the motivational component. It is expected that within this phase dieters are likely to shed approximately two to twelve pounds of their body weight. To avoid unwanted effects like constipation, bad breath and dry mouth, no less than 1.5 liters of fluid (e.g. water) and 1.5 tablespoon of oat bran is required, in addition to twenty minutes of walking on a daily basis.
The Cruise Phase:
Time for you to attain your goal weight (or as said by Dr. Dukan, "true weight," as every target weight may not be obtained). This phase could continue for months dependent upon exactly how much unwanted weight that you are meant to drop. In this phase you have days of nothing-but-protein alternated with days of nothing-but-protein-and-vegetables. Salads are integrated as vegetables. Weight reduction becomes less dramatic, but is continuous within this phase and one can expect to drop a couple of pounds each week. Not all vegetables are permitted, and the allowed ones can only be consumed either uncooked, steamed or in soups and stews. The quantity of oat bran will increase to two tablespoons in this phase, with plenty of water and half an hour of walking on a daily basis, briskly!
The Consolidation Phase:
This phase starts after the goal weight is reached. There are fewer chances of shedding weight here, however the goal is to maintain the new weight you have. Phase 3 adds one more little part to your meal which is a fruit every day. In addition, it offers one serving of carbohydrates weekly and (to add a cherry on top) it also offers one celebration meal per week (when you have been in this phase for some time you get two). But there is however not a way to eliminate proteins. This phase must last 5 days for each pound the dieter has lost. It is strongly recommended that dieters stick to one day in the week for complete protein meals, which will help them protect their new weight. Dr. Dukan advises that this day needs to be the same each week and suggests that day be Thursday. As reported by him, Thursday is a wonderful day for protein meals.
The Stabilization Phase:
The final phase is the one the dieter will follow for the rest of his/her life. This aspect may be simplified as long as the dieter promises to adhere to 3 rules. For starters, there can never be discontinuation from proteins and a proper day in the week should be retained just for protein meals. Next, oat bran and water consumption shouldn't be ignored with walking close to twenty minutes every day. Then finally the dieter is to stay away from elevators and escalators and get the body some exercise regularly. Dr. Dukan also recommends that the meal plan from the consolidation phase be implemented as a guideline for a healthy, balanced diet and as a safety platform if an individual feels at risk of weight gain.
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The Attack Phase (Pure protein phase):
This is the initial phase of the Dukan diet. It's a very encouraging phase and results in fast and impressive weight reduction. This phase strictly allows only protein food and minimizes all carbohydrates and fats from the diet. The length of this phase is between three to ten days depending on the amount of excess weight that is to be lost and the motivational component. It is expected that within this phase dieters are likely to shed approximately two to twelve pounds of their body weight. To avoid unwanted effects like constipation, bad breath and dry mouth, no less than 1.5 liters of fluid (e.g. water) and 1.5 tablespoon of oat bran is required, in addition to twenty minutes of walking on a daily basis.
The Cruise Phase:
Time for you to attain your goal weight (or as said by Dr. Dukan, "true weight," as every target weight may not be obtained). This phase could continue for months dependent upon exactly how much unwanted weight that you are meant to drop. In this phase you have days of nothing-but-protein alternated with days of nothing-but-protein-and-vegetables. Salads are integrated as vegetables. Weight reduction becomes less dramatic, but is continuous within this phase and one can expect to drop a couple of pounds each week. Not all vegetables are permitted, and the allowed ones can only be consumed either uncooked, steamed or in soups and stews. The quantity of oat bran will increase to two tablespoons in this phase, with plenty of water and half an hour of walking on a daily basis, briskly!
The Consolidation Phase:
This phase starts after the goal weight is reached. There are fewer chances of shedding weight here, however the goal is to maintain the new weight you have. Phase 3 adds one more little part to your meal which is a fruit every day. In addition, it offers one serving of carbohydrates weekly and (to add a cherry on top) it also offers one celebration meal per week (when you have been in this phase for some time you get two). But there is however not a way to eliminate proteins. This phase must last 5 days for each pound the dieter has lost. It is strongly recommended that dieters stick to one day in the week for complete protein meals, which will help them protect their new weight. Dr. Dukan advises that this day needs to be the same each week and suggests that day be Thursday. As reported by him, Thursday is a wonderful day for protein meals.
The Stabilization Phase:
The final phase is the one the dieter will follow for the rest of his/her life. This aspect may be simplified as long as the dieter promises to adhere to 3 rules. For starters, there can never be discontinuation from proteins and a proper day in the week should be retained just for protein meals. Next, oat bran and water consumption shouldn't be ignored with walking close to twenty minutes every day. Then finally the dieter is to stay away from elevators and escalators and get the body some exercise regularly. Dr. Dukan also recommends that the meal plan from the consolidation phase be implemented as a guideline for a healthy, balanced diet and as a safety platform if an individual feels at risk of weight gain.