Listed below is what you’ll find on a typical menu during the 4 stages of the Dukan Diet.
Attack Phase: Consume reduced fat protein only. Drink plenty of water, coffee and tea (unsweetened) and zero calorie/diet soda. The protein can be taken in the form of meat (low-fat beef, chicken, turkey, fish), but in addition there are dairy options (e.g. zero-fat yogurt and cottage cheese, etc) and vegetarian/vegan alternatives (e.g. eggs and tofu). You can season your protein with anything that is zero fat and zero carbs, like salt, vinegar, onions, mustard, normal spices (oregano, basil, pepper, etc.) and so forth. Moreover , you may add some oat bran (1.5 tablespoons daily) to the mix. During the attack phase, the only thing that can pass by your lips is the protein, the oat bran and the water.
Cruise Phase: Let’s discover what’s on the menu in this phase: You continue the oat bran (2 tablespoons on a daily basis), the water and the walking (which grows to half hour per day, briskly). In phase 2, the vegetables allowed are restricted because a few vegetables contain a lot of carbohydrates. Vegetables like carrots, peas, corn and potatoes are out, therefore, green is in. So whatever you may generally find in a salad is ok, including: Lettuce, spinach, broccoli, cucumbers, tomatoes, peppers, mushrooms, and onions. Also allowed are vegetables like green beans, cabbage, cauliflower, asparagus and celery. You may consume them raw, or steam them, or boil them. Your menu might include soups or stews that incorporate protein and vegetables. The menu will definitely include salads.
Consolidation Phase: It is time to maintain weight so let’s see what we can consume now: The consolidation phase adds a bit of fruit, bread and cheese to the mix, and even one “celebration meal” per week. A Regular menu for the week looks like this: 1) Keep on enjoying protein along with vegetables to your heart’s desire. They are always on the menu. 2) You can get one fruit daily, but you are in search of the watery fruits like watermelon, cantaloupe, apples, etc. 3) You will enjoy two slices of whole-grain bread. In the event you must have butter, make it low-fat. Be stingy with the butter. 4) You get one offering of carbs a week. This could be pasta or rice. 5) Your menu extends to include one “celebration meal” a week, where anything goes. But really, if you are dropping a large amount of weight, it has been six or eight months since you’ve consumed real food. Do you really want to blow it now? Perhaps in the event you travel, this meal will allow one to consume one common restaurant meal per week. As you proceed to the second part of Phase 3, you will get two of these “celebration meals” per week.
Stabilization Phase: The program is a bit ambiguous here. It says, “Go back to enjoying anything you like, but continue to use the essential rules of the Consolidation Phase as a safety platform (eat unlimited protein and vegetables, one portion of fruit per day, two slices of whole meal bread, a portion of cheese, two starchy foods and two celebration meals every week).” There’s a difference between “consuming whatever you like” and eating the Phase 3 diet. So let’s summarize: Follow a phase 3 diet, except on Thursday. On Thursday you consume nothing-but-protein. You continue walking everyday.
To read another article about the Dukan Diet, click the above link or here..