The Dukan Diet not only teaches you how to lose weight; it also teaches you how to make better food choices so that you are able to stay on the right eating plan throughout the many different phases of weight loss and maintenance. For a Dukan Diet overview, consider the four phases of the diet and the results you can expect. If you have tried every fad diet on the market and you are still having trouble losing weight and keeping it off, the problem might be that you are not teaching yourself good eating habits. Cutting your calories and exercising more is great in the short term, but when it comes to maintaining a healthy weight for the rest of your life, you’ll certainly run into problems if you have not taught yourself to eat properly.
What is the Dukan Diet?
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The diet starts with the Attack Phase. It is appropriately named because it’s an aggressive way of losing weight quickly. You will be restricted to a diet of mostly protein and a daily serving of oat bran, but you’ll only have to get through between five and 10 days of this initial phase. The immediate weight loss will keep you motivated.
The second phase of the Dukan Diet is called the Cruise Phase. This is the phase in which you will lose the majority of your weight and get to your goal weight. While you won’t lose weight as quickly as you do during the Attack Phase, it will be a steady and consistent loss, and you’ll be able to include vegetables in your meal planning and snacking.
Once you reach your goal weight, you want to make sure you are able to eat right and make healthy food choices for the long term. That’s why you enter into the Consolidation Phase. In this phase, you will increase your food choices to include fruits and small amounts of cheese and high fiber whole grains and starches. You will continue to focus on protein and vegetables, but the additional food groups you can choose from will keep you from feeling hungry or deprived.
Finally, you make it to the Stabilisation Phase. This is how you will eat for the rest of your life. Because you have already successfully moved through the first three phases of the diet, you have learned how to eat properly and which foods are best for you. You’ll continue devoting one day a week specifically to protein.
The Dukan Diet is a natural way of losing weight and it provides you with the tools you need to keep it off. The plan’s website is full of testimonials and success stories, and many people have found success and meaningful weight loss that they are able to maintain. When you focus on healthy, natural foods instead of frozen or packaged items, your body will respond.
Many people wonder what to expect in addition to weight loss. In the beginning, your body will essentially be detoxifying itself from the foods you have been feeding it for so long. Focusing on the protein will help your muscles build up strength and force your body to use all the fat it has been storing up for energy. You should always exercise on each phase of the diet. It does not have to be strenuous; a brisk walk every day is exactly what your body needs.
Most of the side effects will be positive. In the beginning, you might feel hungry as your body adjusts to the new way of eating, and you may crave the sugary and salty foods you are trying to break away from. However, you will also notice a surge of energy as you begin feeding your body what it really needs. As you continue through the eating plan and get better at choosing good foods, you will rarely feel hungry. This diet review is based on how most people respond on the plan. You will have your own success story.
Dukan Diet Attack Phase
The Dukan Diet is a healthy eating plan that encourages followers to avoid processed and packaged foods and to focus instead on the natural foods human beings were meant to eat. The diet is organised into four different phases which are structured to ensure success on the eating plan. The first phase, also called the Attack Phase, is the most aggressive part of the diet. It is in the Attack Phase that dieters will see the fastest and most dramatic results. Your body will adjust to eating in a new and healthy way and the meals and snacks you prepare will kick start your body into weight loss mode.
During the Attack Phase, you must focus on 72 specific foods that are high in protein. This part of the diet will last between five and 10 days, depending on your starting weight and the amount of progress you make in the immediate days. Remember that in addition to providing fast weight loss, you are also engaged in this phase to improve your eating habits. Snacking from foods out of packages, bags and boxes is prohibited. You are meant to focus on your protein so the pounds and fat begin to disappear from your body.
The attack phase food list that you are instructed to follow includes foods high in protein and low in fat, such as lean beef, chicken and turkey. Remember to remove fat and skin before you cook your poultry. You can also eat any fish, including shellfish and crustaceans, as long as it is not canned or kept in oil or other sauces. You can also eat up to two eggs per day as well as rabbit, veal and low fat ham. Dairy products low in fat are also meant to be consumed, and you can have any condiments or spices you want, as long as they do not contain any fat or sugar. Sweeteners that are made with something other than fructose are also permitted.
Drinking a lot of water is essential throughout the entire Diet, and especially during the Attack Phase. You want to train yourself to drink more water in order to prevent dehydration and to keep yourself from grabbing other sugary drinks such as soda and juice. Begin eating oat bran during the Attack Phase as well. Many diet followers find success stirring it into yogurt as a breakfast or a snack.
The Attack Phase will teach you how to view food differently and eat food better. While you focus on your high protein foods, you will lose weight quickly and avoid getting hungry. Remember to get some exercise every day by taking a brisk walk. After about a week, you’ll be ready to move onto the next diet phase.
Dukan Diet Cruise Phase
The Dukan Diet Cruise Phase is part two of the diet plan, which is a sensible eating plan that promotes weight loss and healthy eating habits. In the first phase of the plan, known as the Attack Phase, you eat a lot of protein and limit other foods in order to jump start your weight loss and teach yourself to make better choices when it comes to meals and snacks. In the Cruise Phase, you are provided with a lot more food options, and you stay on it as long as you need to. While the first phase was meant to last between five and 10 days, this phase will work for you until you get closer to your target weight.
In the Cruise Phase, you should expect to lose about two pounds per week. You will alternate days of pure protein with days of protein and vegetables. How you structure these days depends on your food preferences and lifestyles. The Dukan plan allows you to do one day of pure protein followed by one day of protein and vegetables, or you can do five straight days of pure protein followed by five days of protein and vegetables. If you don’t mind a slower rate of weight loss, you can also choose to do two days of pure protein followed by five days of protein and veggies.
In the Cruise phase, you can incorporate tasty and healthy vegetables into your diet. Try spinach, broccoli, salads, peppers, onions, celery and anything else you like that is healthy and leafy. Remember not to forget your protein. You can also increase the amount of oat bran you eat, and you’re encouraged to raise your exercise level to about 30 minutes per day. Don’t do anything strenuous; a brisk walk will keep you on track.
Dukan Diet Consolidation Phase
The Dukan Diet Consolidation Phase is the third part of the popular and effective Dukan diet. It follows the Attack Phase, where you dramatically change the way you eat for five to 10 days and the Cruise Phase, where you modify your menu and focus on protein and vegetables until you reach your goal weight. Once you arrive at the Consolidation phase, you get to incorporate extra food into your diet, including fruits and whole grains. The purpose of this phase is to ensure you stay strong and avoid going back to the bad eating habits that led you to a weight problem in the beginning.
The first thing you should do when you arrive at the Consolidation Phase is congratulate yourself. Getting through the first two phases of this healthy eating plan is a huge accomplishment, and reaching your target weight is a big step towards a healthier lifestyle. During this phase, you will need to dedicate one day per week to pure protein. The rest of the week can include daily vegetables, whole grains, cheese, starch, fruits and even two celebratory meals per week. During those meals, you can eat whatever you want, whether it’s pizza or a double cheeseburger. As long as you have only one serving and you space out your celebratory meals, you can enjoy any food you want.
Arriving at the Consolidation Phase is a big deal, and you will welcome the additional options in your diet. Just remember to stick to the healthy eating habits you have learned during the first two phases. You are allowed to have fruit, but only have one piece of fruit per day. Measure out your cheese so you aren’t having more than you should. Finally, keep that one day of pure protein to ensure you maintain your weight loss.
Dukan Diet Stabilisation Phase
When you reach the Dukan Diet Stabilisation Phase, you have the satisfaction of knowing that you have successfully lost weight and kept it off. This means you have taught yourself how to make healthier choices when it comes to food, exercise and portion sizes. Now that you have found the benefits of enjoying fresh, healthy food, you have to set yourself up for success for the rest of your life. That’s what the Stabilisation Phase helps you do. You will be able to eat with a little more flexibility, but you have to remember what is necessary to keep the body weight you presently have.
Pick one day a week to be your pure protein day. This will be the day that you re-visit your eating behaviors during the Attack Phase of the plan. On your protein day, you will eat only the food that you had during the first phase of the diet, including chicken, fish and other lean meats and proteins that helped you lose weight quickly. You also want to remember to eat some oat bran every day. This will help you digestion and keep you feeling full and less hungry. Otherwise, you can eat fruits, vegetables, cheese and high fiber starches in moderate and healthy serving sizes.
On the Stabilisation Phase, you also want to remember to stay active. Focus on walking every day, and get as much exercise as you can to help you keep your weight off. Be faithful to the other good habits you have learned throughout the other phases of the diet as well. Have only one portion when you eat meals, be careful about the amount of fat you consume and enjoy your food. Now that you are on the Stabilisation Phase, this is the way you will be eating for the rest of your life.
Dukan Diet Food List
You can check out the 100 suggested foods list here
Dukan Diet Recipes
Some delicious simple recipe ideas are featured in these videos including Iranian Spiced Chicken, Dukan Bread, Chipotle Turkey Meatloaf, Gingerbread Oat Bran Muffin, Lemon Rosemary Chicken, Beef Stroganoff, Pralines and more