Consolidation in the Dukan diet is a very important stage. Although it gradually returns you to normal life, not everything is so fast and at once. To achieve the final result, you will need to try for a long time.
The amount of time for consolidation directly depends on the result already obtained and achieved. So, if you lose weight of 5 kilograms, you need to work for another 50 days, with 10 kilograms - 100 days, and with 20 kilograms or more - more than six months or 200 days. Therefore, the consolidation stage must be taken seriously, otherwise you risk returning everything at a very fast pace.
The Dukan diet is a very strict diet, and no less strict conditions for the consumption of products that begin to be introduced at this stage. There are not as many of them as we would like, but it is important to pass this time so that in the future you do not worry about how you look.
Differences from stages 1 and 2
The third stage of the diet is aimed at maintaining the finished result, bringing it to the final result due to metabolic processes, so you need to move on to it only after the complete completion of stage 2. The time is not difficult to calculate; for every kilogram of weight lost, you will need about 10 days for the body to remember your result. Gradually, using the system, you will not fight for every gram of your correct weight: if you have removed 10 kg, it will take about 100 days for stage 3 to consolidate the kilograms. If 20 kg is 200 days, 40 is 400 days, and so on. That is, with a large weight loss, you will need more than six months to a year in order not to lose the result and leave everything as it is forever. If you are eager to have a blast, then remember that the lost kilograms come back very quickly, unfortunately, faster than you want. But there is good news - in this phase there are so-called feasts - several days when you can break away a little and eat your favorite food.
Since in the third stage the diet becomes richer, it is important to resist temptations and keep a tight rein on yourself. You should eat within reasonable limits, little by little and about 5-6 times a day.
What results can be achieved?
The fastest weight loss occurs during the “Attack”. In a week of a diet typical for this period, you can lose up to 6 kilograms, depending on the initial parameters.
During the Cruise, the average is 1 kilogram per week. Taking into account possible weight stagnation and individual characteristics, this figure can fluctuate between 300-400 grams.
During “Consolidation”, the launched weight loss mechanism continues to work and every month you can lose up to three more kilograms.
The goal of the “Stabilization” period is to maintain the results obtained.
Products
A small list of products is added to the “allowed” column that will begin to bring you closer to everyday life. For example, cheese, you can eat about 40 grams at 40 percent fat content, then in percentage progression, 50 grams at 30%, 60 at 10%. From starchy foods, whole grain pasta is added, although the maximum that can be eaten is 180 g of boiled product. Pasta can be eaten without adding oil, just like peas and porridge. You can start introducing almost all fruits into your diet, the exceptions being those with a high sugar content, for example, figs, bananas, cherries and grapes, however, you can afford them during the feast.
Everything that you consumed during the first two stages—allowed vegetables and protein products—can be eaten without restrictions as before.
Bread is added, but exclusively whole grain and only two pieces, each weighing 50 g. From cereals, you can add polenta, bulgur, couscous, as well as whole wheat in the amount of 200 grams of the finished product. You can also eat rice, but the serving should not exceed 120 g, this applies to regular white rice. If you prefer whole grain rice, then the weight of the finished product can be increased to 220 grams. Potatoes can be consumed, roughly speaking, as a delicacy. It can be cooked in its uniform (120 grams), in foil (120 grams), and also in puree (100 grams).
Feasts
So-called feasts are being added - a time when you can afford whatever you want. But the Dukan Diet would not be so strict if there were no restrictions on this.
There should be a total of 3 peers in the pin. The first one should be in the first half of the pin, the remaining 2 in the second. During the feast, you must choose what time (breakfast, lunch or dinner) you want to feast. The conditions must be met without fail: the diet may include a snack, dish, dessert or cheese, or an alcoholic drink. Each dish should be eaten once and without various harmful additives, such as mayonnaise. You cannot increase the feast and take more. The main rule is that everything should be in moderation.
Menu on the Dukan diet by phases
We have put together a rough outline of what a sample menu should look like during the first three stages of the Dukan Diet for one day. Based on this example, you can create your own menu by day and use your own recipes, choosing from the list of acceptable products.
Attack phase
Breakfast
- 230 ml. coffee with your choice of artificial sweetener;
- 230 ml. low-fat yogurt;
- Oat bran pancake.
Snack (if you feel hungry)
- 110 g low-fat cottage cheese;
Dinner
- Hard-boiled egg with mayonnaise and herbs;
- 142 grams BBQ steak;
- 237 ml. low-fat yogurt.
Snack (if you feel hungry)
- 120 ml. low-fat yogurt.
Dinner
- 450 g shrimp, fried in spices;
- 225 g chicken cutlets;
- Custard.
Alternation stage
Breakfast
- 230 ml. coffee with your choice of artificial sweetener;
- 226 g low-fat yogurt;
- Oat bran pancakes.
Snack (if you feel hungry)
- 110 g low-fat cottage cheese.
Dinner
- Vinaigrette with lettuce;
- Crispy cauliflower;
- Custard.
Snack (if you feel hungry)
- 110 g low-fat yogurt;
Dinner
- Cucumber salad;
- 226 g chicken;
- Vanilla cream.
Consolidation stage
Breakfast
- 230 ml. coffee with your choice of artificial sweetener;
- 230 ml. low-fat yogurt;
- Oat bran pancakes;
- 2 slices whole grain bread with 2 teaspoons light butter.
Snack (if you feel hungry)
- 110 g low-fat cottage cheese;
- 1 apple.
Dinner
- Vinaigrette with lettuce;
- Crispy cauliflower;
- Custard.
Snack (if you feel hungry)
- 118 ml. low-fat yogurt;
- 43 g cheddar cheese
Dinner
- Cucumber salad;
- 226 gr. Chicken;
- 226 gr. cooked quinoa;
- Vanilla cream.
Rules
A very important point to give yourself psychological organization for the rest of your days is to follow a protein diet once a week. It is usually advised to make this day on Thursday in order to psychologically prepare yourself for the fact that you cannot break. This is not a joke, since the body has remembered your protein attacks for quite a long time; you need to remind it once a week that this can happen again.
It is also important to exclude dishes with fatty sauces, mayonnaise and vegetable oils.
To consolidate the results for life and then not worry about your morning meals, you need to eat oatmeal for breakfast. However, when choosing oatmeal, look and study the composition, since many of them are only suitable as flour, they are so highly refined. It's easier to eat a loaf than these cereals.
Oat bran must still be included in the diet; the amount increases to 2.5 tablespoons per day. If you are intolerant to the product, you need to eat 2.5 tablespoons of buckwheat (dry weight). Buckwheat and bran have different effects on the body, as they have a different set of microelements, so if you exceed the norm, slight weight gain may occur. You can work with buckwheat in different ways: boil it in water, in milk, or simply steam it overnight.
A prerequisite for fulfillment is active physical activity, every day you need to complete an average daily norm of 8000 steps, and devote 25 minutes a day to simple home exercises.
Read motivational books, watch inspiring films, communicate with like-minded people, take walks, go to cultural events - this will help you take your mind off the pressing problem, food.
Excess weight calculator
In order to determine the amount of extra pounds, you need to take into account several personal data:
- Age - with each passing decade, metabolism slows down significantly; this is a feature of every person.
- Gender - men have a much faster metabolism due to differences in hormonal systems.
- Initial weight.
- Human height in meters.
- Physical activity.
Using these parameters, the Body Mass Index is calculated using the formula: initial weight divided by height in meters squared. The following is defined:
- ideal weight and its difference from the current one;
- the duration of each diet period.
On various websites dedicated to weight loss and a healthy lifestyle, you can calculate this data online. Athletes with increased muscle mass are recommended to contact specialists for an individual calculation.
Risks and disruptions
The main psychological risk when following the Dukan diet during the third stage is the psychological moment. It seems to you that since you have already achieved great results, then you can eat whatever you want, and you don’t need to follow a strict diet, since it takes a very long time.
Irritability, nervousness, anger at oneself, depression, and psychological attacks on others may appear. During such moments, you need to go to the mirror and talk frankly with yourself, try to explain that you have already gone through a lot, you have achieved a lot, and if you miss this moment now, you will need to repeat everything again, and this will take a very long time and will be more difficult to bear. lost look.
Be open and honest with yourself - it helps.
The Dukan Diet has a strict and systematic approach. If you approach the problem of losing excess weight using this diet creatively, you can achieve incredible results, the main thing is desire and your willpower!
Reviews
“ Natalia, 35 years old . During the 3rd stage of the diet, I wanted to howl at the moon, I spent a long time scolding Dukan himself, myself and everyone around me, accusing me of all mortal sins. I thought why I got involved in this diet. How is it that I have lost so much and still have to stick to some kind of diet. Then I sat down and calmed down, looked at myself in the mirror, and decided that I didn’t want to miss such a great result. I just accepted the fact that I was still on a diet. No, I accepted this type of nutrition as needed for me personally. Diet just sounds disgusting. As a result, I “sat” for more than 9 months on consolidation. My weight returned to normal, my body became much better, I even lost a few more kilograms. I am very pleased that I survived this stage of my life. Only the fourth point remains. Hooray!! »
“ Victoria, 27 years old. When my second stage was coming to an end, I was disappointed, now I will have to diet for a long time. Well, there’s nothing to do, even during this time I got used to this kind of nutrition. I survived the third stage quite easily. I think that my weight has been fixed for quite a long time. Let's see what will happen next. By the way, I lost 20 kilos. »
" Anonymous. Unfortunately, the third stage seemed something terrible for me. And after the second one, I gave myself a feast for the whole world, not even like that - a feast of a week of gluttony. Of course, I later regretted it greatly. Many people say that they learn from mistakes, so I start all over again, although not for such a long time. It's a shame that I didn't listen to the system. »
“ Arina, 30 years old. From the very beginning, the Dukan diet did not give me any hope and looked extremely strange, but the results it brought me were worth the effort and work on myself. I was on this diet for a very long time, and I had to be in the third stage for the same amount of time. But this time is over and now I am slim and beautiful, I feel great, I catch the glances of passers-by. And most importantly, I love myself. »
Contraindications
The nutrition system developed by Pierre Dukan is not suitable for everyone. This must be taken into account before you begin to adhere to it. Losing weight in this way is strictly prohibited:
- People suffering from high blood pressure.
- If you have any kidney disease.
- For the following liver diseases: cholecystitis or cholelithiasis.
- For stomach or duodenal ulcers.
- Children and teenagers.
- At the stage of planning pregnancy, during it, during lactation.
- It is not advisable to follow the Dukan diet if you have diabetes, any type of allergy, or diseases of the digestive organs.
