The Dukan Diet is a high protein, low carbohydrate diet that was created by Dr. Pierre Dukan in 2000. The diet is divided into four phases: Attack, Cruise, Consolidation, and Stabilization. The Attack phase is a short-term (2-5 day) phase during which only protein foods are consumed. The Cruise phase is a longer-term (10 day) phase during which protein and vegetables are consumed. The Consolidation phase is an even longer-term (10 days) phase during which all foods are reintroduced, but with strict guidelines about portion sizes and frequency of consumption. Finally, the Stabilization phase is a lifelong maintenance phase during which any food can be consumed, but certain rules must be followed (e.g., one “pure protein” day per week).
The list of foods that you can eat on the Dukan Diet is extensive and includes both animal and plant proteins, as well as healthy fats
What is the Dukan Diet?
The Dukan Diet is a high protein, low carbohydrate diet that was created by French physician Pierre Dukan. The diet is divided into four phases: the Attack phase, the Cruise phase, the Consolidation phase, and the Stabilization phase. The Attack phase is a short-term (2-5 day) phase during which only high protein foods are consumed. The Cruise phase is a longer-term (10 day) phase during which both high protein and low carbohydrate foods are consumed. The Consolidation and Stabilization phases are maintenance phases during which all food groups are consumed in moderation.
The Dukan Diet has been shown to be effective for weight loss and improving cholesterol levels. However, it is a very restrictive diet and may be difficult to stick to long-term.
How Does the Dukan Diet Work?
The Dukan Diet is a high protein, low carbohydrate diet that is based on the consumption of 100 natural foods. The Dukan Diet was created by Dr. Pierre Dukan, a French physician, in 2000. The diet has four phases: Attack, Cruise, Consolidation, and Stabilization.
During the Attack phase, which lasts for 2-5 days, dieters can eat unlimited amounts of protein-rich foods such as lean meats, fish, shellfish, eggs, and nonfat yogurt.
The Cruise phase is when the dieter begins to add in unlimited vegetables while still consuming protein-rich foods. This phase can last for as long as desired until the desired weight loss goal is met.
The Consolidation phase is when the dieter begins to add in two servings of fruit per day and one serving of starch per day while still consuming unlimited amounts of protein and vegetables. This phase lasts for 5 days for every pound lost during the Cruise phase.
The Stabilization phase is when the dieter maintains their weight by eating unlimited amounts of protein and vegetables while still being able to have one serving of fruit and one serving of starch per day.
The Four Phases of the Dukan Diet
The Dukan Diet is a high protein, low carbohydrate diet that is divided into four phases. The first phase, known as the Attack Phase, allows you to eat unlimited amounts of protein-rich foods. The second phase, known as the Cruise Phase, adds in limited amounts of vegetables. The third phase, known as the Consolidation Phase, reintroduces carbohydrates and fats. The fourth and final phase, known as the Stabilization Phase, is a maintenance plan for life.
The Attack Phase: What Can You Eat?
in the Attack Phase
The Dukan Diet is a high-protein, low-carbohydrate diet that is divided into four phases. The first phase, known as the Attack phase, is designed to jumpstart weight loss. During this phase, dieters are allowed to eat only protein-rich foods and must avoid all carbohydrates.
While this may seem like a restrictive diet, there are actually a wide variety of foods that you can eat during the Attack phase. Protein-rich foods include lean meats, poultry, fish, eggs, and tofu. You can also enjoy nonfat dairy products such as milk, yogurt, and cheese. In addition to these protein sources, you are also allowed to eat a limited number of vegetables during the Attack phase. These include leafy greens such as spinach and kale, as well as cruciferous vegetables such as broccoli and cabbage.
The Cruise Phase: What Can You Eat?
in the Cruise Phase
If you’re following the Dukan Diet, you may be wondering what foods you can eat during the cruise phase. This phase is designed to help you lose weight gradually and keep it off for the long term.
During the cruise phase, you’ll alternate between days when you eat protein-rich foods and days when you eat protein-rich foods plus vegetables. On protein days, you can eat any of the following:
Beef, chicken, lamb, pork, veal
Fish
Shellfish
Eggs
Fat-free cottage cheese
Fat-free yogurt
Fat-free milk
On days when you add vegetables, you can also eat up to 1.5 cups of any of the following:
Asparagus
Broccoli
Cauliflower
Green beans
Kale
Spinach
The Consolidation Phase: What Can You Eat?
in the Consolidation Phase
After you’ve completed the Attack and Cruise Phases of the Dukan Diet, it’s time for Consolidation. This is when you start to add back in some previously restricted foods, like fruit, bread, and cheese. Here is a complete list of what you can eat during the Consolidation Phase:
Proteins:
-Lean beef
-Veal
-Lamb
-Pork
-Ham
-Chicken
-Turkey
-Fish
-Shellfish
-Eggs
Dairy:
-Fat free or low fat yogurt
-Kefir
-Cheese (1.5 ounces/day)
Vegetables: All vegetables are allowed except for corn, peas, lentils, and beans
Fruits: All fruits are allowed except for bananas, cherries, coconuts, figs, mangoes, oranges, papayas pineapple and rhubarb
Grains and Starchy Foods: Up to 2 servings per day of whole grain breads or oat bran breads. One serving = 1 slice of bread or 1/2 a bagel. Other starchy foods include pasta (up to 3.5 ounces dry weight), rice (up to 1 cup cooked), quinoa (up to 1 cup cooked), and oats (up to 1/2 cup dry). You can also have 2 tablespoons of wheat germ per day.
Fats and Oils: You are allowed up to 2 tablespoons per day of olive oil or other healthy oils such as canola oil or grape seed oil. You can also have up to 3 tablespoons per day of light mayonnaise or vinaigrette dressing
Maintenance for Life
The Dukan Diet is a high protein, low carbohydrate diet that is based on the consumption of 100 natural, unprocessed foods. The diet was created by Dr. Pierre Dukan, a French physician, and has been popularized by celebrities such as Kate Middleton and Jennifer Lopez. The diet is divided into four phases: Attack, Cruise, Consolidation, and Stabilization. During the Attack phase, which lasts for 2-5 days, dieters consume only protein-rich foods such as lean meats, fish, eggs, and low-fat dairy products. The Cruise phase lasts for 10 days and allows for the addition of vegetables to the diet. The Consolidation phase lasts for 10 days and allows for two “celebration” meals per week in addition to the regular protein-rich foods. The Stabilization phase is a lifelong maintenance phase in which dieters can eat anything they want as long as they consume one pure protein day per week and follow a few simple rules such as avoiding processed foods.
FAQ
Is milk allowed in Dukan diet?
Yes, milk is allowed on the Dukan Diet. You can have up to two cups per day of skim milk, or one cup of whole milk.
Can you eat salad on the Dukan diet?
You can eat salad on the Dukan diet, but there are some restrictions. Salad greens are allowed, but you’ll need to avoid high-fat dressings and toppings. Stick to lean protein sources like grilled chicken or fish, and use a vinegar-based dressing. You can also add fruit to your salad for a bit of sweetness. Just be sure to avoid any sugary dressings or toppings.
Are bananas allowed on Dukan diet?
Yes, bananas are allowed on the Dukan Diet. This diet is divided into four phases, and during the first two phases, you are allowed to eat as much protein and vegetables as you want. You can also eat fruit during these phases, and bananas are a great source of potassium and fiber.
Is Avocado allowed on Dukan?
The Dukan Diet is a high protein, low carbohydrate diet that was created by French physician Pierre Dukan. The diet is divided into four phases: the Attack phase, the Cruise phase, the Consolidation phase, and the Stabilization phase. The Attack phase is designed to jumpstart weight loss, and allows for unlimited consumption of protein-rich foods such as meat, fish, eggs, and fat-free dairy products. The Cruise phase adds in limited amounts of vegetables and fruit, while still emphasizing protein. The Consolidation and Stabilization phases allow for greater variety in the diet, but still emphasize protein-rich foods.
So what does this mean for avocado lovers? Unfortunately, avocados are not allowed on the Dukan Diet. This is because avocados are relatively high in carbohydrates compared to other fruits and vegetables. However, there are plenty of other delicious foods that you can eat on the Dukan Diet!