Dukan Diet Explained
The Dukan Diet is a successful weight loss program that breaks the process down into four progressive phases. These phases are known as the Attack Phase, Cruise Phase, Consolidation Phase and Stabilization Phase. This diet was created by Pierre Dukan, a French dietician and nutritionist, who uses these phases to make progressive advancements in weight loss, diet changes, and exercise regimens.
The Dukan Diet is protein based and focuses on consuming only foods that would have been readily available to primitive hunter-gatherers, mainly meats and vegetables. Allowable foods are contained within a list specially created for the Dukan Diet which contains 100 approved foods that can be consumed under the guidelines of the program’s four phases. As you progress through the diet, some other foods are allowed in small amounts.
The first of four parts of the Dukan Diet is known as the Attack Phase. It is called this because it gets you started and motivated with a bang. This phase of the plan lasts between 5 to 10 days and you can expect to lose from between 4 to 10 pounds within that time period.
The only foods allowed under the Attack Phase are high-protein and low-fat items such as are found in beef, turkey, fish, chicken, eggs, cottage cheese, seitan, tofu, etc. You are also instructed to eat 1.5 tablespoons of oat bran and get 20 minutes of exercise each day.
Once your weight loss results subside or you hit the 10-day limit of the Attack Phase, you move into Phase II of the Dukan Diet known as the Cruise Phase. During this portion of the program, you set a target weight that you want to reach and you do not stop with the Cruise Phase until you reach your goal. The rule of thumb is that you will lose approximately a pound of weight for every three days of the program.
Eating is more generous under the Cruise Phase. A “pure protein” (PP) day, which is the same diet plan as is consumed under the Attack Phase, is alternated with a “protein + vegetable” (PV) day, which adds portions of vegetables from the approved Dukan Diet food list. There are other variations of the PP and PV diet, but the one day PP followed by one day PV and repeated seems to get the best results.
You should raise your exercise regime to 30 minutes of brisk walking or some other form of exercise.
Phase III – Consolidation Phase
When you reach your target weight under the Cruise Phase, you move into the third part of the Dukan Diet plan known as the Consolidation Phase. During the Consolidation Phase, you learn to maintain your target weight while adding some other foods to your diet such as bread, cheese, fruit, etc. You also are allowed to participate in a “celebration meal” once a week to reward your hard work.
Continue with your 30 minute exercise program.
Phase IV – Stabilization Phase
The Stabilization Phase is designed to help you maintain your target weight for as long as you want providing you continue to follow the guidelines of the Dukan Diet plan. You are now allowed to eat an unlimited amount of protein and vegetables as well as one daily piece of fruit, a daily portion of cheese, two daily slices of wholegrain bread, two foods containing starch daily, and two weekly celebration meals. The exception is Thursday when you are instructed to only eat pure protein foods (PP).
You are also expected to continue with your daily exercise regime of at least 30 minutes sessions.
As long as you maintain this newly developed diet regime, the Dukan Diet ensures that you will maintain your target weight. If you happen to falter one day occasionally, simply get back on track with the diet the following day.