There are four easy to follow phases, or ground pillars, to the Dukan Diet. These phases are known as:
Here is a closer look at the phases of the Dukan Diet and how they work.
The attack phase of the diet is the most restrictive part of this program. Dieters are given a list of 68-protein rich foods that they can choose from to eat. The purpose of this phase is the increase the body's metabolism so dieters can quickly lose weight. Most people lose between four to six and a half pounds during the first two to seven days during this part of the diet.
Dieters can indulge in as much of the protein rich foods as they wish during the attack phase. Oat bran is also introduced into the diet during the attack phase to help dieters to keep from being constipated while they indulge in the high-protein foods. Dieters should also be mindful about keep hydrated while their dieting and they need to consume about 1 and a half liters of water per day.
The cruise phase will help dieters continue to lose weight in order to reach their goal, but more foods are introduced into the diet to make it more balanced. There are 32 vegetables that are added to the diet, which increases the food choices to 100 different foods. The diet will alternate between days where only protein is consumed to days that include both proteins and vegetables.
To achieve their weight loss goals, this phase of the diet is based on a three-day schedule for each additional pound a dieter wishes to lose. This phase is also calculated at a weight loss of about two pounds per week, but that amount will vary from dieter to dieter.
The next phase of the Dukan Diet is the consolidation phase. Different types of foods are reintroduced into the dieters' meal plan until they resume a normal, everyday diet. The foods that are added back into the diet include starches, fruits, bread and cheeses. The reintroduced foods have limited quantities. Dieters can also indulge in two celebration meals per week.
The last phase of the diet is the stabilization phase. During this ground pillar, dieters must follow three dietary rules in order to maintain their success.
- Attack
- Cruise
- Consolidation
- Stabilization
Here is a closer look at the phases of the Dukan Diet and how they work.
The attack phase of the diet is the most restrictive part of this program. Dieters are given a list of 68-protein rich foods that they can choose from to eat. The purpose of this phase is the increase the body's metabolism so dieters can quickly lose weight. Most people lose between four to six and a half pounds during the first two to seven days during this part of the diet.
Dieters can indulge in as much of the protein rich foods as they wish during the attack phase. Oat bran is also introduced into the diet during the attack phase to help dieters to keep from being constipated while they indulge in the high-protein foods. Dieters should also be mindful about keep hydrated while their dieting and they need to consume about 1 and a half liters of water per day.
The cruise phase will help dieters continue to lose weight in order to reach their goal, but more foods are introduced into the diet to make it more balanced. There are 32 vegetables that are added to the diet, which increases the food choices to 100 different foods. The diet will alternate between days where only protein is consumed to days that include both proteins and vegetables.
To achieve their weight loss goals, this phase of the diet is based on a three-day schedule for each additional pound a dieter wishes to lose. This phase is also calculated at a weight loss of about two pounds per week, but that amount will vary from dieter to dieter.
The next phase of the Dukan Diet is the consolidation phase. Different types of foods are reintroduced into the dieters' meal plan until they resume a normal, everyday diet. The foods that are added back into the diet include starches, fruits, bread and cheeses. The reintroduced foods have limited quantities. Dieters can also indulge in two celebration meals per week.
The last phase of the diet is the stabilization phase. During this ground pillar, dieters must follow three dietary rules in order to maintain their success.
- They have to eat three tablespoons of oat bran everyday.
- They need to walk for 20 minutes a day.
- Dieters have an all protein day on Thursday.