The good news is that, of the foods you are allowed, you can eat as much as you like. The better news is that the Dukan diet lets you eat things like steak, chicken, fish and cheese (OK, cottage cheese but that’s better than no cheese!) What you can’t eat is carbs like bread, potatoes, rice and sugar. For the first 3-7 days, during the Attack Phase, vegetables are off-limits too. Let’s have a look at the different phases of the Dukan diet. Dukan diet – Attack Phase
The Dukan diet (named after Pierre Dukan, the French nutritionist who created it) involves four phases. The first one is the Attack phase and this is a protein only period of 3 to 10 days (depending on your weight loss goal). During this period you will experience rapid weight loss and will set yourself up for the next phase in the Dukan diet, the weight loss phase. You must drink plenty of WATER!!!
Dukan diet – Weight Loss Phase
In this phase of the Dukan Diet you will introduce vegetables into your diet. You are now allowed to eat most vegetables (except the starchy ones like potatoes, corn, beans, etc). However, in this phase of the Dukan diet you do not eat vegetables every day. You alternate protein only days with protein + vegetable days. As with the Attack Phase, you can eat as much as you want so there is no need to feel hungry. This phase continues until you have reached your target weight.
Dukan diet – Stabilization Phase
Once you have reached your ideal weight, having reached your weight loss goal on the Dukan diet – congratulate yourself! But don’t rush back to your bad old ways, gorging yourself on whatever you like. If you do, as with all diets, the weight will quickly pile back on. Dr. Dukan, with thirty years experience as a nutrionist, built into his diet regime, the Stablization phase to combat this. You can’t go wild but you can introduce Fruit and Bread and Cheese and Starchy food! You can also enjoy TWO COMPLETELY UNRESTRICTED MEALS A WEEK!!! Unfortunately, you can’t go mad with your new
food allowance. But you can have:
- One serving of fruit per day
- 2 slices of whole wheat bread per day
- 1 portion of cheese (40g) per day
- 2 servings of starchy foods per week (rice, pasta, potatoes, cous-cous, etc.)
- 2 full meals of whatever you want per week (you have to be sensible, anything you want but not a binge!)
The Stablization period of the Dukan diet is calculated using the following formula:
Duration (in days) = lbs lost x 4.5
So if I have lost 14lbs over the previous two phases, the stabilization phase will be 63 days.
Dukan diet – Cruise Phase
You are now officially off the Dukan diet but you still have one commitment to follow for the rest of your life(or until you decide to put on weight) and that is one protein only day a week.