These are the four phases of the Dukan diet: Attack Phase (1–7 days): You start the diet by eating unlimited lean protein plus 1.5 tablespoons of oat bran per day. Lentils or Legumes – You can also eat 8 ounce serving of cooked kidney beans, lima beans, butter beans, chickpeas, etc. 1200 Calories a Day to Lose Weight – Free Printable (original) 1200 Calorie Diet Menu 7 Day Diet Plans Menu by Calories . People can eat whatever they want, as long as they follow some simple rules: In order to succeed long-term the dieters need to follow this Dukan stabilization phase for the rest of their lives. One serving of fruit per day – 1 serving of fruits means 1 medium sized apple, pear, orange or peach or a cup of strawberries, raspberries, half of a medium cantaloupe, an inch thick slice of watermelon, 2 kiwifruits and 2 apricots. Every time I would try it for 3 months to see what happens. Asparagus Half fill bigger dish with cold water. Cabbage, Carrot, Cauliflower, Celery, Cucumber. Bake for 30 minutes. Starchy … You can continue with the diet plan until the weight-loss goal is reached. Lean pork, beef, venison, veal, bison, poultry without skin and other game. There is no compulsion of eating foods from all the categories; you can choose foods from 2 to 3 categories and eat only when you feel hungry. Beat eggwhites until stiff peaks form, then fold into oat bran mixture. Before getting on with the diet, it is important to know what is the Dukan Diet. But it is also an indicator that the diet is working for you. Season. No need to worry, you are not gaining back weight. Oat Barn – You need to consume 1.5 tablespoons of oat bran every day along with the rest of the foods. Beat eggwhites until stiff. This is the phase that you will have to follow for the rest of your life, if you are not planning to give up the diet. Save my name, email, and website in this browser for the next time I comment. Since then, the diet has had huge success in France and is now having a similar impact in the UK and US best-sellers chart. The 1.5 liters of water and oat bran consumption continues. Great hearing that the Dukan Diet works for you and what you have achieved so far! Well, it depends on how good you follow the guidelines and rules to stay in shape. 1 serving means 40 grams You can choose from cheddar, Swiss cheese, Gouda, etc. If you are significantly overweight by 40 pounds, then you can lose 3 to 4 pounds per week during the first 2 months. Pour mixture into a baking dish (oiled and wiped with kitchen paper). This PV (protein and vegetable) meal plan will help you lose weight whether you workout or not because it supplies your body with sufficient nutrients without being excessive. Vegetable Proteins – Vegetable proteins such as Tofu, Seitan or “vegetable meat”, Tempeh, soy burgers, Textured Soy Protein, Soy milk, Soy yogurt can be consumed. Liver, tongue, kidney, eggs, fish, all types of shellfish. Required fields are marked *. This phase helps you to achieve your true weight. One day of Pure Protein per week – At this phase you will have to stick to one day of pure protein foods every week that will include lean meats, poultry, fish, seafood, eggs and nonfat dairy products along with 8 to 10 glasses of water. Celery You might feel a bit tired during the first 2 days of the attack phase, Avoid challenging physical activities and sports and opt for light exercise, 20 minutes of walking every day during the attack phase is a must. The benefits of. One day each week they must have an all-protein day, as in the Attack phase. Beat the egg whites until very stiff. Go for a 20 minute walk each day. YOu can have beans, nuts like walnuts, almonds, cashew, peanuts, seeds like pumpkin seeds, sunflower seeds, cheese, milk, yogurt, peas, soybean, spinach, potato, broccoli, oats, bulgur, millet, etc. Health and Diet tips, Fitness, Beauty and more. You can have baked or boiled potatoes, but no French fries or chips. During the cruise phase, you will lose weight, but at a slower pace compared to the attack phase, so don’t lose your enthusiasm. Unlimited amounts of these can be added in Cruise. The Consolidation Phase aims to prevent people from returning to their former bad habits by allowing for two celebration meals each week. Attack. All the information provided in this article is for educational purposes only, and any decision on the reader’s part to use this information is their personal choice. You can choose stairs instead of the lift, whenever possible, to balance the exercise routine. Lean Meats – You can have grilled or roasted beef, veal, and venison. Green beans 1 serving of carrots or beets daily What is the Best Exercise to Burn Fat and Lose Weight 2020? At a celebration meal, you can eat whatever food you want. The Consolidation Phase is when dieters are at their most vulnerable. Add the coffee and continue beating for about 30 seconds. These are now known as the 100 unlimited allowed foods. Brown garlic in a pan (oiled and wiped with kitchen paper). Calorie Calculator to Find out … Breakfast: oat bran muffins (serves 4)4 eggs, separated 8 tbs oat bran 4 tbs fromage frais1/2 tsp sweetener Lemon zest or cinnamonHeat oven to 180ºC. may receive an affiliate commission if you buy through our links. These cookies do not store any personal information. Poultry – Chicken, Turkey, Cornish Hen and Quail are allowed. Cool, then serve garnished with grated lemon zest. Add other ingredients and bake in a lined tin at 180ºC for 45 minutes.Dessert: chocolate coffee meringues3 egg whites2 tsp cocoa powder 6 tbsp sweetener 2 tsp very strong coffee Preheat the oven to 150ºC. The first two phases are the actual weight loss stages and the second two stages help in ensuring that the weight lost while the first 2 phases is maintained and stabilized permanently. Bell peppers Induction Flu – This is the name given to a number of carbohydrate withdrawal symptoms. Vitamin Deficiency – Some people might experience a deficiency in vitamins if they do not bring variation to the meals and keep on eating the same foods over and over. Your email address will not be published. The Dukan Diet is firmly based around 100 permitted foods that you can eat as much as you want: 72 Pure Proteins, fish, meat, seafood, vegetable proteins, fat-free dairy products and 28 vegetables. One day each week they must have an all-protein day, as in the Attack phase. The diet is comprised of four eating plans. Rhubarb, Spaghetti squash, Squash, Spinach, It should last 1 or 2 days if you want to lose less than 10 pounds, It should last 3 to 5 days in you want to lose 15 to 30 pounds, It should last 7 days if you want to lose around 40 pounds, It is also important to drink 6 to 8 glasses of water every day during the attack phase, Average weight loss during this phase is 2 to 8 pounds, You must consume 1.5 tablespoons of oat bran every day during the Dukan Diet, 20 minutes of walking is also prescribed on all days of the attack phase. 800g white fish fillets300g fat-free fromage frais 4 eggs 5 tbs chopped herbs 3 drops vegetable oil Preheat oven to 220ºC. I am totally motivated and convinced that I will reach my target before my 45th birthday. -  Designed by Thrive Best Weight Loss Apps for iOS and Android, 5 Rules on How to Lose Weight Fast, Cheap & Easy 2020, Keto Diet Headaches & Nausea - Causes & Prevention Tips, Top 20 Best Natural Laxatives That Work Fast 2020, PhenQ Review 2020 – Side Effects & Ingredients, Benefiber Review 2020 - Side Effects & Ingredients, Phen375 Review 2020 – Side Effects & Ingredients. Anyone following the Dukan Diet should prepare themselves for facing these health issues. Too bad? Dukan Diet: 1 Week Menu Plan, 1400 Calories per day. Drain on paper towel.Dinner: fishcake (serves 1)3 eggs, separated6 tbs fat-free quark1 tbs cornflour1 garlic clove, crushedChopped herbs, to taste1 white fish fillet, chopped3 crabsticks, thinly slicedBeat eggwhites until stiff.