Let’s see what we have on the menu at various phases of the Dukan Diet:
Attack Phase: Consume low-fat protein only. Drink plenty of water, tea and coffee (unsweetened) and zero calorie/diet soda. The protein can be attained in the form of meat (low-fat beef, chicken, turkey, fish), but there are also dairy choices (e.g. zero-fat yogurt and cottage cheese, etc) and vegetarian/vegan choices (e.g. eggs and tofu). You may 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 per day) to the mix. In the attack phase, the only thing that can pass your lips is the protein, the oat bran and the water.
Cruise Phase: Let’s learn what’s on the menu in this phase: You persist with the oat bran (2 tablespoons each day), the water and the walking (which increases to half hour per day, briskly). In phase 2, the vegetables permitted are restricted because some vegetables contain loads of carbohydrates. Vegetables like carrots, peas, corn and potatoes are out, consequently, green is in. So what you might normally find in a salad is ok, including: Lettuce, spinach, broccoli, cucumbers, tomatoes, bell peppers, mushrooms, and onions. Also allowed are vegetables like green beans, cabbage, cauliflower, asparagus and celery. You are able to consume them raw, or steam them, or boil them. Your menu may include soups or stews that combine protein and vegetables. The menu will surely include salads.
Consolidation Phase: Its time to maintain weight so let’s see what we can eat now: The consolidation phase adds just a little fruit, bread and cheese to the mix, and even one “celebration meal” per week. A Usual menu for the week looks like this: 1) Continue enjoying protein along with vegetables to your heart’s desire. These are always on the menu. 2) You can get one fruit each day, but you are seeking the watery fruits like watermelon, cantaloupe, apples, etc. 3) You can get two slices of whole-grain bread. Should you must have butter, ensure it is low-fat. Be stingy with the butter. 4) You’ll get one offering of carbs a week. This might be pasta or rice. 5) Your menu expands to include one “celebration meal” per week, where anything goes. However ,, if you are dropping a considerable amount of weight, it has been 6 or 8 months since you’ve consumed real food. Do you really wish to blow it now? I suppose if you ever travel, this meal will allow someone to eat one normal restaurant meal every week. As you move to the second part of Phase 3, you get a couple of these “celebration meals” weekly.
Stabilization Phase: The plan is a touch ambiguous here. It says, “Go back to eating anything you like, but continue to use the basic rules of the Consolidation Phase as a safety platform (eat unlimited protein and vegetables, one portion of fruit daily, two slices of whole meal bread, a portion of cheese, two starchy foods and two celebration meals weekly).” There’s a big difference between “eating anything you like” and consuming the Phase 3 diet. So let’s review: Enjoy a phase 3 diet, except on Thursday. On Thursday you eat nothing-but-protein. You continue walking daily.
If you would like to learn more about the Dukan Diet, click here.