Phase 1 - Diet Rules Attack Phase

You can eat as much as you want as long as it is on the allowed foods list. One important habit that you need to establish from day one is proper water intake. Avoiding dehydration and overworking your kidneys is crucial on a high protein diet like this. Be sure to drink over 1.5 litres per day. Oat bran is a very important ingredient of the Dukan Diet and introduced as soon as the Attack Phase. You should incorporate 1.5 tablespoons of oat bran per day in any form you like - as porridge, with yoghurt, in muffins of pancakes. One food unrelated rule is to introduce exercise in the form of a ! minute "alk each day. any dieters will be happy to hear that at the same time more e!tensive e!ercise is discouraged in this phase. "f after first # days you are not seeing any further weight loss proceed to the $ruise Phase even if you planned your attack for longer.

Allo"ed #oods
% % % % % % % % % &ean beef, veal or rabbit 'mince under ()*, avoid ribs+ $hicken and turkey 'e!cept skin and outside part of the wings+ ,am 'low fat and lean+ -eef, veal, or chicken liver Any fish 'e!cept canned in oil or sauce+ .hellfish and crustaceans /ggs 'up to two per day, unlimited egg whites but watch the yolks if you have high cholesterol+ Dairy products 'low fat, below #* fat+ .weeteners 'e!cept fructose based+, vinegar, mustard, spices, herbs, garlic, onion 'as spice+, lemon 0uice 'only as spice, not for drinking+, sugar free natural ketchup 'in moderation+, sugar free chewing gum

Phase $ruise Phase %e&etable and Protein days

Allo"ed ve&etables include'
% Artichoke % Asparagus % Aubergine % -roccoli % $abbage, $auliflower, -russel sprouts % $elery % $hicory % $ourgette % $ucumber % 1ennel % 1rench beans % &eeks % ushrooms % Onion % Peppers % Pumpkin % 2adish % .alad leaves % .orrel % .oya beans % .pinach % .wede % .wiss chard % 3omatoes % 3urnip Allowed in moderation are carrots and beetroot.

$ruise Phase Diet Rules

You can now increase the oat bran intake to 4 tablespoons per day. Another suggested change is increasing from 4) minutes of e!ercise to 5) minutes of brisk walking per day. 6ust because you are allowed vegetables do not eliminate protein produce from a P7 day. After all it is called Protein 8 7egetables not Pure 7egetables for a reason.

Phase (

$onsolidation Phase
.o9 You:ve finished the second phase of the Dukan diet ; the $ruise phase and achieved your goal weight9 <ow on to the third phase ; $onsolidation. 3his is the moment when all your hard work has payed off, you got to your target weight, but you are under a huge risk of yo-yo ; gaining it all back, if you don:t watch what you eat carefully. 3he upside is, you can now add many tasty products, that were forbidden on the $ruise phase, as you no longer need to lose weight ; 0ust keep up the weight you are at and not gain any more. 3he simple rule is ; for every one pound you lost, you need to be on the $onsolidation phase for 5 days. So if you've lost 30lb, you need to be on phase 3 for 150days. 3his phase is all about a controlled way to get back to normal, but still healthy eating. You have learned a lot about food, cooking and nutrition during the $ruise phase. <ow you can e!pand that knowledge and put it to good use while re-introducing new foods to your diet. Apart from the products allowed in the previous phases, you will now be able to have= bread, fruit, cheeses and some starchy products. You will also be able to have some other foods that were forbidden up till now thanks to the celebration meals, but you need to precisely follow the rules=

1 portion of fruit a day

Pretty much any fruit e!cept from bananas, cherries and dried fruit. 1 portion is one piece' an apple, a pear, an orange, a small bowl of strawberries, a handful of berries, a few plums, etc.

pieces of "hole&rain bread a day

You can have them in any given moment of the day= breakfast, as sandwiches, with soup.

)!&rams of cheese a day

You can have any= gouda, swiss cheeses, cheddar. Avoid &oat cheeses* camembert* ro+uefort. "t:s best to have the whole portion at one go, to avoid having too much.

portions of starchy products a "eek

Avoid "hite rice and potatoes. Pasta ; for best results have the wholegrain ones and cook them al dente 'the it will take longer for the body to process+. Don:t use cream or butter while preparing the dish and stick to no more than 44)g boiled weight. >holegrain rice ; same amount as the pasta. &entil and beans

Pork , -amb
Once a week you can have some lamb and pork, though try to have the lean parts.

$elebration .eals
3wo times a week you can have celebration meals. 3hat can be anything. Y/., it can be pi??a or french fries and ice cream, but there are rules= % <ever have another serving, it:s about en0oying the tastes and not overindulging yourself % -etween one celebration meal and the ne!t one, there should be at least a days difference, so if you had one for .unday dinner, you should not have another one onday for breakfast. /ou have to &ive your body time to burn the excess calories. % "t:s best to actually chose a time you can actually 0celebrate0 this meal and not rush yourself. aybe have something fatty, but prepare it yourself at home. "t could be a starter 'a white roll+, the main dish 'deep fried chicken+, dessert 'a piece of cake+ and a glass of wine. You 0ust need to remember not to have more than one serving.

Protein Day

&ast but not least= 1 day of pure protein 1PP2 a "eek. 3hat is the guarantee you will not gain weight. On this one day, you can only eat the foods allowed in the Attack phase. "t:s 0ust one more effort, that goes a long way, to support your new, healthy weight. "t:s best to chose a 3hursday, as it:s usually the least busy day, without the weekend guests or the onday cravings.

Phase ) 3tabili4ation Phase

$on&ratulations5 You got to the .tabilisation Phase and you really do deserve a pat on the back. You have achieved a massive goal ; managed to lose weight and keep it off. And even though the risks of your body trying to gain weight are behind you, there is always a risk that your mind will betray you, and suggest that since you lost so much weight, you can now go back to simply eating whatever. 3he last phase is a set of rules for life, which are there not to constrict you but to guide you, so that you never gain weight again and live a healthy and fulfilling lifestyle.

6he Rules of the 3tabili4ation Phase

/ou stick to the Protein 6hursday
You can eat whatever you want for si! days a week, but the Protein 7nly day will be your way to remember the effort you have put in to achieve your new, healthy body. Although Dr. Dukan insists on choosing 3hursday as your Protein Only day if you really find some other hey more convenient and easier to stick to then go for it. -ut you do need to remember to observe your chosen day, and not try to change it every week or two.

8eep /our Activity 9i&h

You do not need to suddenly become an e!ercise freak, however remember the simple lessons learned during your weight loss phases. "f you don:t do sports, as not everybody can or has to, 0ust keep active during the day ; use the stairs instead of the lift, take a walk instead of driving everywhere in a car. .imple actions to avoid a sedentary life include some of the e!amples below= % % % % 3ake the stairs instead of the lift Avoid riding office chairs with wheels - get up and walk even if it is 0ust a few metres away 3ry and walk 0ust that little bit e!tra - get on one bus@tube stop earlier or later >alk to the grocery store instead of driving

:at 7at Bran Daily

>hyA "t helps with your digestion, and mi!ed with other food it reduces the amount of calories absorbed. "t also swells in the stomach so you feel fuller for longer. /ating it daily, will help you with cravings and make you eat that little bit less.

7ther ;ood Advice

>hen it comes to the rest of your food ; trust yourselves. You have come a long way, learned a

lot about nutrition, and what is good for your body and what is not. Also, your body is now used to the new food and it will also guide you as to what and how much you should eat as long as you are willing to keep listening to it. "t:s good to stick to 0li&hter0 products and only eat hard cheeses occasionally. 3oo much fat is simply not good for the body, especially for the heart. 3he :low sugar: products though are a different 'and more complicated+ story, as recent studies show that using artificial sweeteners does not actually help the body that much in tackling cravings because the body recognises the artificial sugars. ,owever, in small amounts, like diet drinks, sugar-free chewing gum etc, they are allowed. At meal time ; try to take your time, and eat slo"ly. 3hat way you give yourself time to feel when you are actually full. 3ry to not take second helpings of anything. ost of the time it:s only your brain being greedy. Drink while you eat, it will make you eat a bit slower and fills up the stomach too. ... And if you gain a few poundsA Don:t wait until you gain a few more. ,ave t"o Protein Days a week and that should help to get you back on track =+.