Dukan Diet - Phase 3: Consolidation

Step 1: Attack

Step 2: Cruise

Step 3: Consolidation

Step 4: Stabilization of

Congratulations! If you arrived here means that you have obtained the desired weight or weight at which you stopped when the system became too difficult to follow.

After the first two phases of "conquering" the mission of the third stage is to reopen the gate of a suite of foods that we long deprived but avoiding putting back the classic effect of weight lost. The reason it is so easy to respond all lost weight is that during the period of diet, body tries to resist the loss of calories as much as possible. Thus, the body will try to consume fewer calories and steal as many calories from the foods eaten possible. For this reason, especially during the attack, you may be tired or that you felt cold - these are the body's efforts to consume fewer calories. Also, a piece of food in the body before Steals just 100 calories by the end of the regime, our bodies will become expert in theft of ​​120, 130 calories in it. Thus, children dinner before treatment may not seem like much now will have some pretty negative effects. For this reason, at this stage of the scheme will be introduced plenty of delicious food, but in limited quantities.

The principle of consolidation period is based on the fact that our body, for genetic reasons or just because they spend a sedentary lifestyle, etc., he joined the Memory desire to gain weight and reach the weight that you had before regime or even higher. Thus, for the period of consolidation is to delete these records and to accustom the body to stay the weight obtained.

What is the length of the building?

This period is fixed: Exactly 10 days per pound lost.

What we eat in this stage?

If you ever led a war with your body - which I refused some foods when you try so hard to get the desired calories - during building will make peace with your body.

During consolidation as the other two, you have to follow the rules with absolute strictness. It consists of the following:

Protein and vegetables - you can eat proteins and vegetables anytime, in any quantity without switch between them. Already know all the permits in these categories very well.

One serving of fruit per day

For many of us who love our fruits, finally, we are allowed to eat. However, their use should be limited to one serving per day. All fruit will be authorized in the amount of one serving per day except for the following: bananas, grapes, cherries and dry fruits (nuts, peanuts or pistachios) not allowed yet.

Ok and maybe wondering what a single serving. For some fruit is pretty obvious: an apple a day, a pear a day, an orange, a grapefruit, a peach, nectarines. Smaller fruit, this means: one cup of strawberries or raspberries, slice of melon or watermelon, two kiwis, two apricots, mango or small or half of a mango higher.

Attention! You can eat one serving of fruit per day above any time but evening!

Dr. Dukan recommends fruits in the following order (from most recommended to the least recommended):

• The best is apple
• Strawberries and raspberries for wine
• After melons
• Grapefruit and
• Finally kiwi, pear, peach, apricot, nectarine and mango.

Also during this time can increase consumption of fruit goji to 3 tablespoons per day.

Two slices of whole wheat bread

If you are prone to gain weight, Dr. Dukan recommends that you do not usually eat white bread. He recommends eating whole wheat bread that helps bowel health.

You can always eat bread at breakfast, lunch or dinner. If you love butter can also put some butter on bread skimmed. You can drink and sandwich meats, etc...

A serving of cheese per day

Are allowed, in the amount of one serving per day just cheese countries like Gouda, etc.. So avoid all fermented cheese like Camembert, Roquefort and the sheep.

One serving per day is about 40 grams.

You can eat them anytime.

Food starch

When you think about the period of consolidation, consider it to be split into two. I mean to say that you lost 5kg in total, and then the period will be equal to 5 * 10 = 50 days. Divided into two, means that in the first 25 days you are in Period I and in the last 25 days in Period II.

In Period I, will be allowed to eat one serving of starchy foods per week while in Period II will be allowed to eat two servings of starch a week.

Not all starchy foods are allowed. Here is a list of those who are:

Easter: A serving is approximately 220 grams. Try to eat them without butter or oil sauces - that is based on tomatoes, onions, etc...

Couscous, polenta, and bulgur: A serving is approximately 200 grams per day. Also, do not eat butter, cream, etc...

Lenses: a serving is approximately 220 grams. Also, do not eat the fat. Same amount allowed for peas.

Rice and potatoes: rice consumed preferably be full but if you does not like, and white is allowed. Are allowed 150 grams of white rice and 220 grams of whole rice. Potatoes can be eaten with peel or without, as long as they are not fried. Doctor recommended to completely forgetting the chips because they are bad for health and full of fat.

In summary, you can eat one serving of starchy foods listed above every week in Period I and two servings per week in Period II.

New meats:

Lamb - try to eat the weakest portions of lamb

Pork - just try to eat only portions of the weakest (not ribs, back, etc).

Ham

In addition, during this period of consolidation comes my favorite part:

Table Feast

In Period I have a right to a holiday meal in Period II you are entitled to two week holiday tables. In addition, to be absolutely clear, it means one meal (breakfast or lunch or dinner) not a whole day! Dr. (and I) would recommend eating dinner in this way because it is the most satisfying.

A holiday meal means you can eat anything you want: an appetizer, entree and dessert - each consisting of absolutely any food. There are only two conditions:

Do not ever eat more than one serving. That is allowed normal serving a portion of entreu appetizer + dessert + a glass of wine, etc... But do not eat two desserts, and two entrees, etc...

Never eat two meals successive holidays. I mean, if you eat a dinner Monday evening to celebrate on Tuesday morning do not eat a breakfast feast. Otherwise, the body will get use to the old way of eating and it will be much harder to return to the routine of consolidation.

From experience, I recommend you always eat dinner celebration. In Period I took it Friday night or Saturday night dinner at the restaurant. The most important time is in the morning when you wake up. This is where you need to be brave and eat boiled egg instead of that piece of bread with jam that is so tempting. Once you have managed to bypass this morning are in good hands!

In Period II, when you are entitled to two week holiday meals, try to keep some space between them. I got them Friday night and Saturday night but doctor recommend more space if possible.

A day of protein per week: Thursday

Finally yet importantly, we need one day a week to eat only protein, just like during the attack. The doctor recommended that this day will be Thursday. If somehow exceptional reason, in a week you cannot keep on Thursdays, then quilt proteins Wednesday or Friday but next week will go back again on Thursday.

Oat bran

During this period drink 2 tablespoons of oat bran per day.

Important! No crackers over this stage of consolidation and for sure you will re-submit all lost weight!

Physical activity 25 minutes of walking per day.

In summary are required and must not be anything else than Consolidation Period:

• All food during attack
• All foods during cruise
• A daily serving of fruit except bananas, grapes and cherries that cannot be consumed yet
• Two pieces of bread per day
• 40 grams of cheese per day
• 2 servings of starchy foods per week
• 2 tablespoons of oat bran per day
• 25 minutes of walking per day
• 2 meals a week holiday

One-day only proteins that attack during the week (Thursday recommended)

At least a half-liter of water per day

What can I expect during this period?

Many people are quite "scared" period of consolidation. In addition, for good reason. It is possible to add delicious foods that we loved before and never kg instead? Indeed, it seems hard to believe but it is possible. Dozens of people on this site and thousands of Dukan experience have gone through consolidation and managed to maintain their weight. Key? As in the rest of the diet, follow the directions given by the doctor about the foods allowed.