There are four phases of the Dukan Diet. All with distinct elements and different diet plans.
The Attack Phase (Pure protein phase): This is the initial phase of the Dukan diet. It’s a very promising phase and results in quick and significant weight-loss. This phase strictly permits only protein food and minimizes all carbohydrates and fats in the meal. The duration of this phase is between three to ten days depending on the amount of fat that is to be lost and the motivational component. It is expected that within this phase dieters should be able to get rid of approximately 2 to 12 pounds of their extra weight. To prevent negative effects like bowel irregularity, bad breath and dry mouth, no less than 1.5 liters of fluid (e.g. water and 1.5 tablespoon of oat bran) is essential in addition to 20 minutes of walking everyday.
The Cruise Phase: Time to reach the target weight (or as said by Dr. Dukan “true weight” as every goal weight may not be attained). This phase might continue on for months depending on exactly how much weight you are supposed to eliminate. 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 loss becomes less dramatic, but is continuous within this phase and one can expect to shed about 2 pounds weekly. Not every vegetables are permitted, and the permitted ones can only be consumed either raw, steamed or in soups and stews. The amount of oat bran increases to 2 tablespoons once more with a lot of water and 30 minutes of walking daily, briskly!
The Consolidation Phase: This phase will start as soon as the target weight is achieved. You will find fewer chances of reducing weight here, nevertheless the objective should be to maintain the new weight you have. Phase 3 adds one more little thing in your meal which is a fruit a day. It also offers one serving of carbs a week and (to place a cherry on top) it also offers one celebration meal (when you have been in this phase for some time you get two) per week. However, there is not a way to discontinue proteins. This phase must last five days for every pound the dieter has dropped. It is strongly recommended that dieters stick to one day in the week for complete protein meals, which will help them continue to keep their new weight. Dr. Dukan recommends that this day needs to be the same each week and suggests that day be Thursday. As according to him, Thursday is a fantastic day for protein meals.
The Stabilization Phase: The final phase is the one the dieter will follow for the remainder of his/her life. This aspect can be simplified as long as the dieter promises to abide by three rules. Firstly, there can never be discontinuation from proteins and a proper day in the week be preserved just for protein meals. Next, oat bran and water consumption must not be disregarded with walking close to 20 minutes every day. Then finally the dieter is to stay clear of elevators and escalators and get the body some exercise whenever feasible. Dr. Dukan also suggests that the eating habits from the consolidation phase should be utilized as a guideline for a healthy, balanced diet and as a safety platform if someone feels in danger of gaining weight.
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