Don’t you agree that change is always beneficial? But every change has to be gradual. A sudden change in life situation can come across as a rude shock, and most of us freak out when faced with such circumstances. Now this fact holds true for eating habits too.
Lets imagine that you have been accustomed to eating only cooked food for your entire life, but one day you wake up in the morning make a decision to eat only fruits and nothing else going forward. This is definitely going to wreak havoc on your system. Despite the fact that fruits are indeed the healthiest of foods, sudden assault of the digestive system with a pure fruitarian diet is going to be met with resistance by the body.
Getting to Know the Dukan Diet
The Dukan diet is indisputably a high protein low carb diet. But the proteins that are recommended in the Dukan diet are quite different from those recommended by other high protein diets like Atkins diet or Paleo diet. Only low fat proteins are permitted and dairy products also have to be low fat. So this means, you have to keep your meats quite lean and choose more of the low fat animal proteins like fish, poultry and low fat dairy products.
Gradual Progress to Different Phases
The previously discussed concept of gradual introduction to change has been well followed by Dukan diet. There’s no wonder why this diet uses four different phases to introduce the diet program in a gradual manner to the users.
1. Attack Phase
- As the term is self-explanatory, the attack phase is meant to attack your body fat and excess flab.
- You are the one that decides the duration of this phase. If you have a lot of flab to lose, then you may need to stick with the attack phase for ten days.
- Depending upon your excess body fat, the attack phase can last anywhere between one to ten days.
- This is an intensive protein consumption phase and you have to survive on meats, fish and poultry.
- There are strictly no carbs, no fat and no mention of any legumes at all, during this phase.
- The only solace is that you may season your fish, meats and poultry with condiments like vinegar, mustard, herbs, spices, etc.
- You can also use one and a half tablespoons of oat bran without being accused of cheating on the diet.
- Do not forget to keep yourself hydrated with lots of calorie free beverages like water, diet soda, etc as the protein overload definitely strains your kidneys and you need lots and lots of fluids to wash them through.
- But all the trouble is worth it, as you should expect to drop seven to ten pounds during this phase.
2. Cruise Phase
- Contrary to what you think, you won’t need to travel on a cruise for this phase. Cruise only denotes juggling between 2 different diets in an alternate manner.
- One day you need to stick to a protein-only diet. The next day you can combine some vegetables with proteins.
- But all your veggies have to be strictly starch free, so the only ones you can actually use are leafy vegetables, tomato, asparagus, etc.
- Cheer up because you can lose up to two pounds per week during this phase. You are the decision maker and can continue this phase as long as you feel it necessary.
3. Consolidation Phase
- This is the time to settle down after all those weeks of intensive and restricted diets.
- You are free to add some perks to your regular diet of proteins and vegetables in this phase.
- Perks included are one serving of fruit and 2 slices of whole grain bread per day. Pasta and rice can be eaten once a week. You can even go out and celebrate once a week by gorging on whatever food you like.
4. Stabilization Phase
- This is the final phase but it does not mean the end of the Dukan diet regimen.
- Stabilization phase is actually a life long continuation of Phase three.
- This is the final phase and you need to stick to this phase for the rest of your life, so that your body weight is maintained well and you can be fit and flab-free.