Consolidation phase:. It's goal is to prevent any metabolic rebound by slowly re-introducing certain foods in limited quantities such as grains, cheese, fruits and bread. You are also aloud 2 cheat meals per week. The trick with the cheat meals is to keep them meals, and not day long feasting occasions. Portion control plays an important role as well. Enjoy a delicious chocolate cheese cake is fantastic. Consuming four in a row isn't. You also need to have one day a week that is only protein.
Dukan recommends you make it every Thursday for no other reason that it's a day that needs to happen every week and why not Thursdays. This phase lasts 4. Stabilization phase:. This is the back to normal eating phase in which you can start eating whatever you want again. The one rule that remains is to keep the one day of protein only per week.
Additional notes:. You need to consume table spoon of oat bran daily during the various stages. You need to walk a minimum of 30 minutes per day. Alcohol is not permitted during the attack and cruise phase but can be part of your cheat meals in the consolidation phase. Up front, the thing that jumps at me is the complete elimination of fruits during the first couple phases.
Fruits provide your body with many micronutrients that vegetables do not. As I'm starting to crave the sweeter things I'm trying all sorts of new recipes mainly ones I'm trying to adjust from non Dukan friendly ones. But I haven't had much success. My cheat diary: D32 - Coles Chicken Meat Loaf - didn't like it so I won't get it again D33 - Shallow fried fish hubby just doesn't know how to cook without oil D34 - Breakfast at our fav cafe, which should be okay except for the oil it is cooked in.
No cheats D36 - Another good day. I felt a little sick today so hardly ate anything. I only had half the oat bran for today. D38 - Well today I fell of the wagon! I made the kids some condensed milk cookies and ate a lot of it myself. It was sooo yummy but really buttery and sweet.
The only ingredients is condensed milk, sugar, butter and flour. Plus whatever you want to mix in. I did dark and white choc chips, milo and coconut, crushed peppermint crisp chocolate.
Wow by night time I felt sick from all this junk. He's so good even though I make his ears burn because he came back from fishing at 1. It seems that the bad things I eat only shows its weight two days later so Sunday's cookies will probably only show on Tuesday. So I think I'll have to do lots of excercise on Monday to make up for this slip up. Start weight for week 3 on Cruise was End weight was I am very happy with the weight loss and the ease of following the diet.
I am starting to crave more than just the savoury bits of the diet. I'm trying all sorts of sweet things. My fav is the easy cheesecake and chocolate oat bran muffins. These muffins are great for the days that I'm at work as I can eat of these depending on how big they are.
This means I can eat almost all day and not even feel like I'm on a diet. I am also cheating lots lately with the Atkins Choc Decadence Bars about two a week. This was really really nice. I'll have it again for sure. It was a friend's son's 3rd birthday party and I had cake. Not once but three times.
LOL it was soooo yummy. Oh I did also have a chicken sausage that would have been a bit naughty but after three serves of cake who cares How good was that. I ate half a cookie. I also tried out a Meat Loaf from Coles that was pre-made and ready for the oven. The nutritional info didn't look too bad so I ate it freely. It was much better than a meat loaf I made a couple of weeks ago.
After all this naughtiness I still lost 1. Hope it doesn't show up on the scales in a few days. That wouldn't be very nice but I sort of expect it to. I cycled to the birthday party so I could burn off some calories from the cake. Days 18 - 24 - Dukan Diet Cruise Phase. See if you can shake up your diet a bit and eat some different foods. Stay strong Best wishes Amber: Reply. Joseph on January 11, at pm.
Amber on January 13, at am. Hi Joseph Try not to feel disheartened — it is very rare for someone to go straight through to their target weight without one or more slip ups along the way. Mae on January 9, at am. Amber on January 11, at pm. Hi Mae If you used the extra oat bran as the basis for two meals say porridge in the morning and a galette for lunch I could see that the additional oat bran might help but if you used it all to make muffins it would be a waste of time.
Irina on January 8, at pm. Amber on January 8, at pm. Hi Irina When you come back form your travels go back onto Cruise until you are back to your target weight and then continue the Consolidation phase without adding any further days.
Thanks so much! Liz on January 4, at am. Amber on January 4, at pm. Hi Liz Just leave them out. The is no approved substitute for oat bran. Kind regards Amber: Reply. Kate on January 4, at am. Kate Reply. Hi Kate How much weight do you need to lose to get back to your target weight. Kate on January 5, at am. Hi Kate The Dukan Diet will be fine to do this.
Abigail on December 11, at am. Amber on December 20, at pm. Hi Abigail It is good you found out before too many days into your diet. Just cary on with the remainder of the Attack Phase and then move to Cruise. Amber on November 26, at pm. Hi mesa It is likely that you would gain back some of the weight lost as it could be water. Hi Marilyn The Attack Phase is too restrictive too be extended or repeated. Alice on October 16, at am. Is this true Regards Reply. Amber on October 22, at pm.
Hi Alice Dr Dukan is still selling cocoa powder in his official shop which seems a little strange if he has taken it out of the list of tolerated foods that is produced for his coached version of the Dukan. Alex on October 7, at pm. Thanks for your time Reply. Amber on October 15, at am. Hi Alex Congratulations on your success so far.
Trish on September 15, at pm. Hi was on Dukan for 4 weeks and going great and broke it for 4 days should I start attack phase again or continue on before lapse Reply. Amber on September 16, at am. Thanks Amber: Reply. Womp womp. Using a free tool on the website, I plugged in a host of info about myself, including my gender, current weight, age, height, diet history, average weight, tendency to gain weight, and body frame size.
I opted out of the coaching program. I was so used to reaching for a granola bar or piece of fruit when I felt hunger pangs, that suddenly needing to find and prepare my meals and snacks was a huge shock.
I barely survived by scarfing large amounts of Greek yogurt, a protein shake made with percent whey protein and skim milk, and shredded chicken in chicken broth. In fact, I took many liberties during those two weeks. But since peanut butter and bread were off-limits, I swallowed my distaste for cooking and threw together a couple of simple, protein-rich soups designed to last the entire two weeks. I also mixed up a large salad that was chock-full of romaine lettuce, peppers, onion, and feta cheese, and topped with olive oil and balsamic vinegar.
Even though I strayed from the diet here and there, I managed to lose 2. And you know what? Instead of relying on nothing but carbs, carbs, carbs to keep me fuelled throughout the day, I was learning to reach for alternatives like protein- and veggie-rich soup, heaping salads, and healthily large doses of Greek yoghurt.
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