Dukan Diet Phases


The Dukan Diet is divided into four convenient phases that work together to progressively lead you to your target weight and help you to maintain it for as long as you want. The first phase gets your diet kick-started with a 5 to 10 day diet change accompanied by exercise. The second phase takes you to your target weight. The third phase focuses on solidifying your new diet and exercise habits, and the fourth phase encourages you to maintain your target weight via a changed diet and lifestyle.

Here are the outlines of the four Dukan Diet phases.

The Four Phases of the Dukan Diet

Phase I – Attack Phase

This first phase of the Dukan Diet is designed to build momentum that will help carry you through the remainder of the program towards the goals of 1) meeting your target weight, and 2) maintaining your target weight indefinitely. You can expect to lose from between 4 and 7 pounds within a short 5 to 10 days during the Attack Phase of the Dukan Diet plan.

Your diet during this period consists of only lean protein foods which entails neither the counting of calories nor the limiting of portions of designated foods. You can eat as much as you want as long as those foods consist of high protein, low fat items such as beef, chicken, eggs, fish, cottage cheese, soy, etc. The plan emphasizes avoiding any meats that contain added sugars or excessive fat.

You are also instructed to consume 1.5 tablespoons daily of oat bran which is the only permitted carbohydrate during the Attack Phase. Oat bran is high in fiber and is used to help suppress hunger during this important first dieting phase since it expands to around 20 times its original capacity, filling the stomach.

During the Attack Phase, you are also instructed to drink at least 1.5 liters of water daily as well as participate in some form of exercise (brisk walking, treadmill, etc) for 20 minutes daily. However, because dieters often feel fatigued during the first several days of the program due to the severe diet change, you are encouraged to decrease exercise activity the first three days if you feel tired.

Phase II – Cruise Phase

When you move into the second phase of the Dukan Diet plan, 28 designated vegetables are added to your pure protein diet. Fruit, however, is still not allowed since they contain sugars.

At the beginning of the Cruise Phase, you determine your target weight and continue with this phase until your goal is achieved. You can gauge the approximate length of the Cruise Phase by calculating a one pound loss of weight for every three days of the program.

Your diet during the Cruise Phase consists of one day of pure protein (PP) foods (such as you consumed during the Attack Phase) followed by one day of eating protein plus vegetables (PV). This alternating combination is applied throughout the phase until you hit your target weight. The vegetables which you are allowed to eat are taken from the list of 100 allowable foods under the Dukan Diet plan. You can eat an unlimited amount as long as the foods are from the approved list.

You are encouraged to continue drinking at least 1.5 liters of water each day and to up your oat bran intake to 2 tablespoons per day. You also are expected to increase your exercise regime to 30 minutes a day.

Phase III – Consolidation Phase

Once you arrive at your target weight, you move into the Consolidation Phase of the Dukan Diet plan. Under this phase, you can eat unlimited quantities of foods on the approved list while adding one piece of fruit, two slices of wholegrain bread, and a portion of cheese per day.

One day each week is set aside for meals containing pure protein (PP) only. You are allowed to also add one or two starchy food servings as well as one or two celebration meals per week. A celebration meal consists of any foods you want to eat.

You should continue your 30 minutes of daily exercise, drinking at least 1.5 liters of water and consuming 2 tablespoons of oat bran each day.

You may be wondering how long to remain on the Consolidation Phase. The basic rule of thumb is to remain at this phase for 5 days for every pound that you lost during the previous two phases. For example, if you lost 20 pounds then you should remain at Phase III for 100 days.

Phase IV – Stabilization Phase

When you have completed the number of required days on the Consolidation Phase, you then move into Phase IV, or the Stabilization Phase, of the Dukan Diet which is designed to carry you forward at your target weight for as long as you want to continue following the program. This phase Dukan Diet will help you maintain your target weight and your new lifestyle unlike many other diets which leave you without guidance to gain back your lost weight.

Under the Stabilization Phase, you can eat whatever you want as long as you adhere to a few simple rules.

  • One day a week you should eat a pure protein (PP) diet as you did during the Attack Phase.
  • Raise your daily oat bran intake to 3 tablespoons.
  • Continue a daily exercise regime of between 20 to 30 minutes.
  • Walk as much as possible, avoiding elevators, escalators, and unnecessary driving.

Note for All Dukan Diet Phases

During all Dukan Diet phases, dieters are allowed to use spices, vinegars, artificial sweeteners, and sugar-free gum.

Dieters are also encouraged to take multivitamins with added minerals during all phases as well.

Paleo Diet Case Study

How to Maximize Your Paleo Diet Results: From Case Studies

Many experts in Western society are coming out with research results that conclude that diets high in processed foods combined with toxin exposure, stress and a lack of exercise all contribute greatly to ill health and debilitating disease. Research has proven that native diets consisting of lean meats, vegetables and some fruit were much healthier and kept them free from such conditions as heart disease, stroke, viruses, etc. However, it is evident that with the rise of grain production and the progressive habit of processing foods, chronic disease rose rapidly.
By making adjustments to these lifestyle areas, however, you can not only be healthier, but incur more energy, greater mental clarity, and additional physical strength. Following are ways to maximize your Paleo Diet results based on various case studies conducted on Paleo Diet users.

 

Pursue a Caveman Appetite

Many authorities agree that obesity, type 2 diabetes, heart disease, cancer, and other ailments are a result of consuming large amounts of refined sugars and carbs as well as a wide array of unhealthy food additives. Although it is a common assumption that obesity is a direct result of eating fatty foods, numerous case studies have clearly shown that is not the case.
Of course, deriving fats from healthier sources is a part of the process towards better health, but other important factors are necessary as well. For example, eating more vitamin-rich vegetables and fruits, consuming more foods containing healthy omega-6s and adding more nuts and seeds as well as eating leaner cuts of meat that tend to be grass-fed or free-range are necessary to help combat disease.

 

Pursue Caveman Activities

Although you don’t have to track down and chase your water buffalo to kill it, drag it back to the cave, and butcher its massive carcass before roasting and eating it, you should arm yourself with the same mentality when it comes to physical exercise. Not only did cavemen eat extremely healthy all-natural diets, but they also participated in a great deal of physical exertion out of necessity.
These days, exercise is much more selective, but it still is a large part of a successful Paleo Diet. A multitude of case studies have proven that it takes both proper diet and exercise to achieve a truly healthy lifestyle. Today, you may not be forced to hike over mountains, build constant shelters, and run from angry predators, but you should hike down to the local gym, build a productive exercise plan and run from imaginary predators on a treadmill.

 

Avoid Toxins

Our modern world is chock full of nasty toxins ranging from air pollution to detergents. Some toxins can’t be avoided, such as air pollution, but others definitely can like those in food containers. A variety of studies have shown that disease and cancer can be caused by excessive exposure to such nasty toxins.
Therefore, avoid whatever toxins you can. Utilize water filters or filtered water, resist buying products in plastic containers, use natural skin products, detergents, shampoos, household cleaners, etc and eat organic foods.

 

Lessen and Don’t Be Stressin’

Stress is a bit more difficult to avoid and it was actually one of the main health problems of cavemen. Our ancestors had a great deal of stress in their lives of which they had to deal on a daily basis. Not only did they have to constantly move around to hunt and gather food, but they had to worry about staying out of harsh elements, guard their loved ones from vicious wild animals and competing tribes, and other extreme levels of stress.

Today, life is much easier with food delivered to market, well insulated homes with automatic cooling and heating systems, security forces roaming around to keep you safe, etc. However, stress is still a contributing factor of disease. Therefore, avoid stressful situations as much as possible. Choose to remain calm when someone cuts you off in traffic, get up a bit earlier so you aren’t rushed for work, learn meditative techniques to use on breaks, get better organized, and use other methods to keep stress levels low.

Numerous case studies have shown that if you learn to eat a Paleo Diet like a caveman, exercise regularly like they did, avoid modern toxins, and keep stress levels as low as possible, you will find that you will lose excess weight, have greater physical strength and endurance, incur mental clarity, achieve better focus, and feel better overall.

 

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