Dukan Diet Phases for Beginners   by JJ Jenkins

in Health / Weight Loss    (submitted 2011-02-23)

The Four Phases Of The Dukan Diet Explained

There are four phases of the Dukan Diet. Each with distinct features and different meal plans.

The Attack Phase (Pure protein phase):
This is the initial phase of the Dukan diet. It's a very encouraging phase and results in fast and significant weight-loss. This phase strictly permits only protein food and minimizes all carbohydrates and fats in the food. The length of this phase is between 3 to 10 days dependent upon the amount of body fat that is to be lost and the motivational element. It is expected that within this phase dieters are likely to drop around 2 to 12 pounds of their excess weight. To avoid negative effects like bowel irregularity, bad breath and dry mouth, at least 1.5 liters of fluid (e.g. water and 1.5 tablespoon of oat bran) is necessary as well as 20 minutes of walking everyday.

The Cruise Phase:
Time to reach the goal weight (or as said by Dr. Dukan “true weight” as every target weight may not be obtained). This phase may possibly proceed for months dependant upon the amount of 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 included as vegetables. Weight reduction becomes less dramatic, but is constant during this phase and one can expect to drop a couple of pounds a week. Not all vegetables are permitted, and the allowed ones should only be consumed either uncooked, steamed or in soups and stews. The quantity of oat bran will increase to two tablespoons once more with a lot of water and half an hour of walking daily, briskly!

The Consolidation Phase:
This phase will begin as soon as the goal weight is attained. You will find fewer chances of shedding weight here, though the intention is to maintain the new weight you have. Phase 3 adds an additional little item as part of your meal which is a fruit a day. It also offers one serving of carbs a week and (to add a cherry on top) it also offers one celebration meal (when you have been in this phase for a time you get two) a week. However, there is not a way to discontinue proteins. This phase must last five days for each pound the dieter has lost. It is strongly recommended that dieters stay with one day in the week for complete protein meals, which will help them continue to keep their new weight. Dr. Dukan suggests that this day really should be the same each week and highly suggests that day be Thursday. As according to him, Thursday is an excellent day for protein meals.

The Stabilization Phase:
The final phase is the one the dieter will follow through out his/her life. This point may be simplified if the dieter promises to adhere to three rules. Firstly, there can never be discontinuation from proteins and a proper day in the week be preserved for only protein meals. Second, oat bran and water consumption must not be ignored with walking close to 20 minutes every day. Then finally the dieter is to steer clear of elevators and escalators and get the body some exercise whenever possible. Dr. Dukan also advises that the diet plan while in the consolidation phase needs to be implemented as a guideline for a healthy, balanced diet and also as a safety platform if an individual feels in danger of gaining weight.

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