Let’s see what we have on the menu at different phases of the Dukan Diet:
Attack Phase: Consume low-fat protein only. Drink lots of water, coffee and tea (unsweetened) and zero calorie/diet soda. The protein can be consumed in the form of meat (low-fat beef, chicken, turkey, fish), but there are also dairy opportunities (e.g. zero-fat yogurt and cottage cheese, etc) and vegetarian/vegan choices (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 each day) to the mix. During the attack phase, the only thing that will get by 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 continue the oat bran (2 tablespoons on a daily basis), the water and the walking (which grows to thirty minutes a day, briskly). In phase 2, the vegetables permitted are constrained because several vegetables contain lots of carbohydrates. Vegetables like carrots, peas, corn and potatoes are out, consequently, green is in. So what you might ordinarily find in a salad is alright, including: Lettuce, spinach, broccoli, cucumbers, tomatoes, bell peppers, mushrooms, and onions. Also permitted are vegetables like green beans, cabbage, cauliflower, asparagus and celery. You can eat them raw, or steam them, or boil them. Your menu may include soups or stews that mix protein and vegetables. The menu will unquestionably 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, along with one “celebration meal” per week. A Normal menu for the week looks like this: 1) Keep on consuming protein plus vegetables to your heart’s desire. These are always on the menu. 2) You get one fruit every day, but you are looking for the watery fruits like watermelon, cantaloupe, apples, etc. 3) You can get two slices of whole-grain bread. In case you must have butter, ensure it is low-fat. Be stingy with the butter. 4) You are given one helping of carbs per week. This could be rice or pasta. 5) Your menu expands to include one “celebration meal” every week, where anything goes. However ,, if you are losing a substantial amount of weight, it’s been 6 or 8 months since you’ve consumed real food. Do you really wish to blow it now? Maybe in case you travel, this meal allows people to eat one normal restaurant meal every week. As you go on to the second part of Phase 3, you get two of these “celebration meals” every week.
Stabilization Phase: The system might be a ambiguous here. It says, “Go back to enjoying anything you like, but continue to use the fundamental rules of the Consolidation Phase as a safety platform (eat unlimited protein and vegetables, one portion of fruit on a daily basis, two slices of whole meal bread, a portion of cheese, two starchy foods and two celebration meals each week).” There’s a huge difference between “having anything you like” and having the Phase 3 diet. So let’s review: Eat a phase 3 diet, except on Thursday. On Thursday you eat nothing-but-protein. You continue walking daily.
To read another article about the Dukan Diet, click the above link or here..