Dukan Diet Phase 3 : the consolidation phase

Dukan Diet Phase 3 : this high protein diet is divided in 4 phases.

Phase 1) : The « attack » phase : proteins at will.

Phase 2) Then there is the « cruise » phase of the Dukan diet . The rule: no starchy food, vegetables as much as you want. These menus are to alternate with those of the attack phase.

Next comes the phase 3 : the « consolidation » phase of Dukan, the good new is : it is much easier.

Remember to eat your fruit as a snack, for example, but beware: some fruits are very caloric (cherry, banana ...)! More information on the fruit calorie chart

*It will last 10 days per lost kilogram : if weight loss was 8 kilogram, the consolidation phase lasts 10 X 8: 80 days.

*This phase would be to avoid the yoyo effect with a recovery of extra pounds.

What to do / basics :

*The reintroduction of forbidden foods (fruits, starchy ...) should be done slowly, one after another.

*Food must be reintroduced during the entire period of return, 80 days if the weight loss was 8 pounds, 100 days if it is 10 kilos.

Foods allowed :

-Protein foods of the attack phase

-Vegetables allowed in cruise phase

-1 fruit every day except banana, cherry and grape

-Keeping a day of pure protein per week.

-Each week you can eat 2 free meals, anything you want

Example of Dukan Diet phase 3 menu

Morning

-A slice of wholemeal bread

-Drink unsweetened

-A boiled egg

Lunch

-A slice of wholemeal bread

-Mushroom omelette

-40 g of cheese

Or

-Tzatziki (cucumber into slices mixed with yogurt 0%) and shrimp

-Endive Ham

-Vanilla yogurt 0%

Dinner

-Carrots and zucchini salad with lemon

-1 slice of roast pork, broccoli and potatoes to steam

-Applesauce with cinnamon

Or -Vegetable soup (carrot, potato, leek)

-Egg casserole

-0% cottage cheese with strawberries

Caution :

Like any plan, the Dukan has drawbacks and can create deficiencies. Any plan requires the advice of your physician or followed by a nutritionist.





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