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The Dukan Diet is one of the most popular weight loss programs in the world today. By adhering to this weight loss system, it is possible to get rid of 10-20 kg in a short time. “Cruise” is the longest stage of the diet. During this period, it is allowed to alternate protein foods with vegetables and a number of other foods. Therefore, to endure the “cruise” phase is not too difficult for losing weight. The alternation scheme may look different, which largely depends on the preferences of the person himself. Possible options: 1/1, 2/2, 3/3, 5/5.
Duration of phase 2 “cruise”
At the end of the “cruise” phase, it will be possible to reach the weight that is considered ideal. It can be calculated if you go to the official website of Dukan. There is also a weight loss chart. If we consider the average figure, then the average weight loss rate is about 1 kg per week. This is a pretty good indicator, especially considering that kilograms were gained all my life.
To get rid of 10 kg of excess weight, it will take about 60-75 days. However, do not forget about the individual characteristics of the body. There may be periods of “stopping” weight, when it practically does not decrease, or weight loss occurs very slowly. You should not despair and panic, as this process is quite natural.
Principle of the “cruise” phase
You can rotate foods during the “cruise” phase in different patterns, for example, 1/1, 2/2 and even 5/5. It practically does not affect the final result. However, the chosen 5/5 scheme is considered to be longer and more tedious. Therefore, even the author of the methodology himself recommends that his followers choose the 1/1 scheme, constantly alternating protein days with protein-vegetable days. Some people who are losing weight stop at the 2/2 scheme, since in this case it will be easier to make a menu, and the cooking process will not start to tire.
Dukan also suggests losing weight in the “cruise” phase according to the 2/5 scheme (Monday and Thursday are protein days, and the rest are protein-vegetables) and according to the 2/0 scheme (two protein days and two days without a diet). In the first case, it will be possible to get rid of only a couple of extra pounds. The second option is more suitable for those people whose fat deposits are mainly on the hips, and the face, bust and shoulders are thin. If you follow the 2/0 rhythm, you can get pretty good results specifically for the lower body.
Eligible Products for the Cruise Phase
The “cruise” phase involves the use of the following products:
Cucumbers and tomatoes.
Cabbage and lettuce.
Radish.
Pumpkin.
Mushrooms.
Eggplant.
Onions.
Pepper.
Asparagus.
Courgettes.
Green beans.
Greenery.
It is allowed to include carrots and beets in the menu, but they need to be consumed in limited quantities.
Pasta containing 0 kcal (shirataki noodles).
No more than 2 tablespoons of bran per day.
Lemon.
Soy yogurt or low fat yogurt.
Skimmed milk.
Coffee and tea.
Lean meats.
Seafood: crustaceans, mollusks, etc.
You can also diversify your menu with some other products that are not prohibited in the “cruise” phase, but you need to use them in limited quantities:
Soy flour – no more than 20 g.
Ketchup – no more than 1 tbsp. l.
Yogurt with pieces of fruit, but no fat.
Corn starch – no more than 20 g.
Yogurt with a fat content of 3% – no more than 30 g.
Cheese with a fat content of 7% – no more than 30 g.
Poultry meat sausage – no more than 100 g.
Rhubarb and sorrel – no more than 100 g.
Soy sauce – no more than 5 g.
Cocoa without added sugar (fat content 11%) – no more than 7 g.
It is allowed to eat no more than 2 additional products from the above list per day.
You can also use salt, spices, vinegar, mustard, gelatin, yeast during cooking. It is allowed to add citrus zest and baking powder, bouillon cubes, which have zero calories. You can enhance the taste of dishes with the help of flavors and sweeteners.
Prohibited foods for the cruise phase
Under a strict ban during the “cruise” phase, products such as:
Root vegetables containing starch, such as potatoes, sweet potatoes, etc.
Avocado.
Butter and vegetable oil.
Peas, lentils.
Cereals: rice, corn, etc.
Meat of wild animals.
Menu for 7 days for the “cruise” phase
Monday: protein and vegetable day
Breakfast: chicken egg
Lunch: stewed cabbage, sausage without fat
Afternoon snack: tea with two “live sweets”
Dinner: chicken nuggets and cucumber salad
Tuesday: protein day
Breakfast: cottage cheese
Lunch: baked trout with cherry tomatoes
Afternoon snack: vinaigrette
Dinner: chicken broth, Dukan tortilla
Wednesday: protein and vegetable day
Breakfast: cottage cheese casserole 1/2 part
Lunch: fish meatballs, cabbage salad
Snack: Dukan profiteroles, tea
Dinner: two sausages, sweet pepper, tea
Thursday: protein day
Breakfast: egg
Lunch: chicken fillet pancakes, kefir
Snack: Dukan tortilla and a piece of cheese
Dinner: mushroom soup
Friday: protein and vegetable day
Breakfast: egg white omelet, lettuce
Lunch: boiled chicken breast, beetroot salad with yogurt dressing
Snack: cottage cheese casserole, tea
Dinner: vinaigrette, sausage
Saturday: protein day
Breakfast: egg
Lunch: chicken cutlets, Dukan tortilla
Afternoon snack: crab sticks, mint tea
Dinner: fish soup
Sunday: protein and vegetable day
Breakfast: cottage cheese
Lunch: tomato puree soup, fish, baked in the oven
Snack: green tea, Dukan profiteroles
Dinner: boiled turkey fillet, baked eggplant
Stall in the “cruise” phase
No matter how strong the will of a person, practically no one is immune from a breakdown.
If this happens, then you need to adhere to the following tactics that will correct the situation:
After the breakdown, the next two days must be purely protein.
Salt in the diet should be limited to a minimum, which will allow not to retain excess water in the body.
You should drink at least 2 liters of water per day.
You need to take more time for a night’s rest than usual.
Walking should take at least an hour a day.
Weight stands still: reasons
Sometimes it happens that a person adheres to the Dukan diet, but the weight is in one place.
To fix the situation, you need to understand why this is happening:
It is possible that vegetables rich in water are eaten. Weight stands still due to the fact that it is liquid, not fat, that is retained in the cells. To remedy this situation, you can try to reduce the amount of salt consumed. If the cause is determined correctly, then during the protein days, the weight will definitely go away.
In 65% of women, before the start of the next menstruation, weight is added. This is a physiological process, the increase occurs due to the accumulation of fluid in the tissues. Therefore, in order for the result to be noticeable, you need to limit the use of water and salt. There is no need to deviate from the planned diet plan.
If little fluid enters the body, the liver will begin to work to replenish its reserves, but metabolic processes, on the contrary, will slow down. Accordingly, weight loss will proceed less intensively. Therefore, you need to drink water in the recommended volumes.
Sometimes the weight “gets up” due to the fact that a person begins to abuse additional food. To correct the situation, they need to be abandoned for several days at all. You can start diluting dishes in the next period, but very limited.
When a person consumes too little food, the body begins to make reserves for the future. As a result, fats are not burned, but accumulated.