The first two stages of the Dukan diet are aimed at losing unnecessary kilograms, while the next two stages are aimed at maintaining a healthy weight. Sounds reasonable? Yes, because this process allows you to prevent the yo-yo effect! Protal diet, Dukan diet, protein diet – all these terms refer to one protein diet. It is a great solution for people who have been discouraged from following different diets after a few days, tired of counting calories and feeling hungry. Although there are no restrictive limits on portions, remember that only strict adherence to the rules of the diet will be successful in the form of a healthy and desired figure.
Faza I — attack
The goal of this stage is rapid weight loss, which is directly related to limiting the products allowed to eat. The basis of the diet is lean meat and dairy products, which are characterized by a high protein content. Phase I lasts 5-10 days, it is called the motivational period due to the fact that during 10 days we lose up to 5 kilograms, which makes us full of faith in the success of the diet.
Foods that are not on the list are excluded, i.e. sugars, starches, fruits and vegetables. A great convenience is the freedom of eating hours. It is advisable to compose meals from the following eight product groups:
- horse meat, veal, lean beef,
- smoked, raw, baked or boiled fish,
- seafood,
- offal,
- eggs,
- poultry (except geese and ducks),
- defatted dairy,
- coffee, tea, fruit teas, herbal teas, mineral water.
Phase II – alternating
The second phase should last until we are satisfied with our figure. The menu is extended by the following vegetables in raw and cooked form:
- beets, carrots, asparagus, spinach, radishes, lettuce, peppers, cucumbers, tomatoes and mushrooms.
The alternation of this stage is associated with the use of only products from the attack phase, after which they are eaten with vegetables.
Phase III – fixation
We keep the achieved goal. The duration of the fixation phase depends on the number of kilograms lost, calculated that in order to consolidate the loss of a single kilogram, this stage must be followed for 10 days, which requires consistency from the slimming person. In addition to consuming products from phases I and II, eat slowly:
- fruit (except grapes, cherries and bananas),
- 40 g of cheese a day,
- 2 slices of wholegrain bread a day,
- leg of lamb,
- starch products.
Phase IV — stabilization
The last stage responsible for maintaining a slim figure and avoiding the yo-yo effect, ideally would last a lifetime. Of course, it won’t hurt if we occasionally allow ourselves a delicacy. Breakfasts should largely consist of dairy products, it is necessary to consume 3 teaspoons of oat bran every day, while sugar and sweets are excluded.