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Dukan Diet Meal Plan Phases, Menu and Recipes
If you’re looking to lose weight without having the dreaded task of counting calories or worrying about portions, the Dukan Diet is for you!
This innovative program offers the latest and greatest in weight loss technology designed to help you not only lose weight, but keep it off for good.
There are two ways to lose weight: diet and lifestyle changes. When you “diet”, you focus on making temporary changes in an attempt to drop excess weight. The result? Temporary reduction of your weight, most likely followed by the return of every kg you lost…and then some.
Although the Dukan Diet is called a “diet”, it’s really a lifestyle change. It’s an eating method that you follow not only to lose the weight, but to keep it off as well.
The Dukan Diet was created by a French doctor, Pierre Dukan, over thirty years ago. However, it just recently became popular in both the U.S. and the U.K. Now, over a million people have taken part in this weight loss program and have shown some pretty amazing results.
What is Dukan Diet and how does it work?
Let’s give you a quick run-down of the program and then, after, you’ll find some taste pleasing recipes that will have you saying, “This is a diet? I love these foods!”
In his medical practice, Dr. Dukan had some patients who were attempting to lose weight. As he worked to help them achieve that goal, he began to challenge normal weight loss techniques. He saw that eating minimal calories and small portions wasn’t working. He wanted to help his patients not only lose the weight that was hurting them physically and mentally, but also keep it off in the long run. Thus, the Dukan Diet was born.
The Dukan Diet also comes with the phrase, “As much as you like.” That means that there is no calculating portion sizes and you don’t have to quit eating if you’re still hungry. You can eat as much of the foods on the approved list as you like. Just stop when you’re full.
4 PHASES
The Dukan Diet is set up in four stages. When you follow the progression, you’ll continuously lose weight without the feeling deprived and hungry because the foods are high in protein which means they fill you up.
The four phases are:
Phase #1 – The Attack Phase
This phase is just as aggressive as it sounds. You make a short, swift attack against the fat in your body by following a diet that consists of 72 foods that are protein rich. This phase lasts 2-7 days and can melt off 2-3 kilograms (4-6.5 pounds). It revs up your metabolism and puts you in optimal fat burning mode.
Phase #2 – The Cruise Phase
This is essentially your main weight loss phase. You’ll continue to see the scale go down, just not to the extent that you did in the attack phase. Ideally, you want to lose a majority of your weight by aiming for a loss of one kilogram (2.2 pounds) per week.
During this period, you’ll alternate your menu. Some days you’ll eat Pure Proteins (PP) and other days you’ll include some of the 28 permitted vegetables with the proteins (PV).
Phase #3 – The Consolidation Phase
The intention of this phase is to get you ready to switch your diet to one that is more balanced and easier to sustain long term. Certain foods are added back into your diet (such as fruits and breads).
Phase #4 – The Stabilization Phase
This is the final stage of the Dukan Diet and, in it, you can eat what you like. However, you do have to follow three essential guidelines to help you keep off the weight you’ve lost.
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