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The fourth phase of the Dukan diet is the last one. However, you need to understand that it is not limited in time. After all, it is important not only to get rid of excess weight, but also to continue to eat right so that the kilograms do not come back.
The fourth phase is called “stabilization”. It should firmly enter a person’s life and radically change his eating behavior. That is why, before you start losing weight using the Dukan system, you need to evaluate your own capabilities in advance.
Rules and principles of the 4th phase “stabilization”
The “stabilization” phase does not imply any hard restrictions in the menu. They certainly exist, but there aren’t many of them. You will need to adhere to these rules throughout your life. This will make it possible to maintain a slim and attractive figure, maintain normal health and not gain excess weight.
So, the basic rules of the fourth phase of the Dukan diet:
Overeating is strictly prohibited. You need to eat only in order to get enough, gluttony is prohibited.
Physical activity cannot be neglected. They must be regular.
Once a week, you need to do a fasting day on protein products. This will allow you to get rid of excess weight and excess fluid. The author of the program recommends unloading on Thursdays.
Be sure to drink at least 2 liters of water per day.
The return to the usual menu should be smooth and gradual. This also applies to the volume of servings, and the diversity of the food set. It is important to abandon the use of those products that Dukan refers to as prohibited.
The main principles to be followed during the fourth stage:
Vegetables are allowed to be eaten in almost unlimited quantities.
A serving of fruit can be eaten once a day. A serving is 1 large fruit (such as an apple or pear).
Sugar and fructose are prohibited. By the time a person reaches phase 4, he should already wean from sweet foods and never return to them.
Cheeses should be chosen only hard. You should refuse cheese based on goat’s milk and cheeses with mold.
Bran should be eaten every day. The daily norm is 3 tablespoons.
Meat should be chosen lean, it should not be eaten in unlimited quantities. The main focus should be on foods rich in fiber and protein.
At least 2 slices of bread should be eaten per day, which is made from wholemeal rye flour.
Starchy foods in this phase are no longer banned, but you should not use them more than 2 times a day.
The “stabilization” phase is aimed at helping the body return to its usual diet, as well as get rid of bad eating habits. This applies to the use of sweet foods, overeating, etc. Once a person gets used to healthy food, there is no desire to return to old habits. Otherwise, the kilograms that have gone with such difficulty can return.
100 Dukan products
Pierre Ducan allows you to eat a variety of foods. A person will lose weight, but at the same time he will not have a feeling of dissatisfaction. The author of the weight loss program offers 100 foods that you can eat in unlimited quantities and lose weight. Of these, 72 products have a protein composition, and the remaining 28 products are of mixed origin.
Protein foods can be consumed in almost unlimited quantities. Pierre Dukan found that these products have the nutritional properties necessary for the body, but at the same time they contain little carbohydrates and fats.
The following 72 foods are of protein origin and can be eaten from the attack phase:
Lean meat. This includes veal (liver, chop, kidneys), beef (basturma, tongue, steak), game, rabbit meat, lean pork ham, from which the skin must be removed, roast beef.
Bird. Chicken (chicken ham, chicken meat itself, chicken liver), rooster meat, pigeon meat, quail and guinea fowl. You can eat turkey ham.
Fish. You can eat halibut and salmon, including smoked ones. Fish such as dorado, red mullet, flounder, mullet, bighead, sea wolf, swordfish, haddock, hake, tuna, cod, mackerel, sardine, blue whiting, stingray, sea bass and sole are allowed.
From seafood, it is allowed to eat the meat of a large crab, squid, shrimp, cuttlefish, spiny lobster, langoustine. You can include mussels, scallops, sea urchin, lobster, oysters, sea snails, clams in the menu.
As for protein foods that are of plant origin, you can eat oatmeal bran and tofu.
Chicken eggs are not prohibited.
From dairy products, the following set is allowed: grained cottage cheese, fat-free soft cottage cheese, milk and yogurt without additives and with 0% fat content, fat-free processed cheese, fat-free cottage cheese.
The remaining 28 plant foods can be eaten when a person enters the “cruise” phase:
Eggplant, mushrooms, zucchini, artichokes.
Brussels sprouts, cauliflower, broccoli, kohlrabi.
Green beans.
Leek, onion, carrot.
Field lettuce, lettuce, fennel.
Cucumbers, tomatoes.
Radish, rhubarb.
Beet.
Asparagus, soy.
Palm heartwood, endive.
Spinach.
There is also a certain set of foods that can be eaten, but in limited quantities and only in certain phases of the weight loss program:
Shirataki (noodles). It can be included in your diet without restrictions, starting from the “Attack” phase. Noodles are an excellent source of dietary fiber, contribute to the normal functioning of the digestive tract and have a minimum set of kilocalories. This noodle is an extremely popular product in Asian countries.
Vegetable oil. You can eat any oils of vegetable origin, starting from the “cruise” stage. Oil is a source of vitamin E, Omega-3 fatty acids and is essential for the normal functioning of the body as a whole. In the “attack” phase, you can use no more than 1 coffee spoon of oil, in the “cruise” phase it is allowed to increase its volume to 1 teaspoon, and in the “fixation” phase, 1 tablespoon of oil per day is allowed.
Chia seeds. They can be eaten from the “cruise” stage. Restrictions on the number of seeds – 1 tablespoon. This volume covers 14% of the daily human need for dietary fiber and 100% for Omega-3. They can be eaten to get rid of excess weight, the seeds allow you to maintain normal cholesterol levels, maintain a feeling of satiety for a long time and act as a natural antioxidant.
Flax-seed. It can be consumed starting from the “cruise” phase. Seeds are eaten 1 teaspoon on protein days, and on protein-vegetable days – 2 teaspoons each. Flax seeds are a valuable source of Omega 3, Omega 6 and Omega 9 acids. They allow you to speed up metabolic processes and qualitatively cleanse the intestines due to dietary fiber.
Onion. In the first phase, you can eat one vegetable per day. In the “cruise” phase, you can eat 1 onion on protein days, and on protein-vegetable days, the product is allowed to be eaten without any restrictions.
Wheat bran. They need to be included in the menu throughout the entire weight loss program, 1 tbsp. l. Bran is added to desserts if there is a tendency to constipation. It should be understood that wheat bran does not replace oat bran and is optional.
Greens and green onions. Can be eaten from the attack phase.
Lemon juice. It is used to improve the taste of fish dishes.
Pickled cucumbers (gherkins). Starting from the first phase, it is allowed to eat 2-3 fruits on protein and vegetable days.
Crab sticks. Do not eat more than 8 sticks per day. If their fat content does not exceed 0,1% per 100 grams, then it is allowed to eat crab sticks without restrictions.
Chicken egg. When a person’s cholesterol levels are not too high, it is allowed to eat 2 yolks per day and as many proteins as you want. If the cholesterol level is elevated, then more than two yolks per week are not included in the menu.
Tomato paste. At the first stage, it is allowed to use no more than 2 tablespoons of the product. Starting from the “cruise” phase, tomato paste can be eaten without restrictions, but only on protein and vegetable days.
Menu for 7 days for the “stabilization” phase
Monday:
Breakfast: cottage cheese, cheese, bread and tea
Lunch: mashed mushroom soup, chicken nuggets (be sure to add bran to them)
Snack: pancakes with cottage cheese filling, a glass of kefir
Dinner: baked fish and vegetables
Tuesday:
Breakfast: oatmeal with honey and dried fruits (bran must be added to it)
Lunch: chicken broth with meatballs, greens and egg, bread
Snack: any fruit
Dinner: seafood, salad
Saturday:
Breakfast: roll, bran yogurt, tea
Lunch: Italian-style chicken thighs with baked potatoes, Greek salad, glass of wine
Afternoon snack: ice cream
Dinner: veal cutlets with rice
Thursday:
Breakfast: cottage cheese and tea
Lunch: steamed veal meat
Afternoon snack: a glass of kefir
Dinner: chicken casserole with bran, green tea
Friday:
Breakfast: scrambled eggs with cheese and tomatoes, tea
Lunch: soup with fresh cabbage, chicken fillet
Afternoon snack: pancakes with choux pastry bran, kefir
Dinner: fish with vegetables
Saturday:
Breakfast: kefir and cottage cheese
Lunch: mashed soup with chicken and herbs, bread
Afternoon snack: cheese toasts and tea
Dinner: vegetable salad, steamed lamb cutlets with bran
Sunday:
Breakfast: lemon cake, cheese, ginger tea
Lunch: tomato soup, fish sticks, bread
Afternoon snack: kefir and cottage cheese
Dinner: squid with soy sauce, celery and potatoes