The third stage of the Dukan diet “Consolidation”: what foods can be consumed and the menu for every day

What foods are allowed to be consumed during the “Consolidation” phase of the Dukan diet and how to create a menu for the week.

The most important phase of the Dukan diet is consolidation, although for many it is more pleasant to see the kilograms disappear in the first two stages. In fact, after a sharp weight loss due to water and a certain amount of fat, it is during the period of gradual return of normal foods to the diet that the following occurs:

• training discipline and will;
• adaptation of the body to carbohydrates;
• formation of eating habits.

It is this stage that is associated with a high risk of kickbacks, since products appear that the body has not encountered for a long time.

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 you lose, 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.

Benefits, harms and contraindications to the Dukan diet

The battles and controversies around the Dukan diet, like those around the paleo diet, are unlikely to ever subside. However, this only makes the diet more popular and recognizable. According to statistics, the number of its adherents has long exceeded 20 million. And Dr. Pierre himself is radiant with health and youth, which adds a lot of points to the diet in the ranking. All that remains is to compare all the pros and cons to form your own opinion.

Benefit

The undoubted advantages of the Dukan nutrition system are as follows:

1. The number of products on the menu at the initial stages is unlimited.
2. A protein diet causes a long-term feeling of fullness.
3. Quick results that you will see within the first five days.
4. No loss in muscle mass.
5. Skin, nails and hair become healthier.
6. Long-term results.
7. Easy access on the Internet to all the necessary information.

Harm

Alas, clinical studies have not confirmed either the high effectiveness of the Dukan diet or its safety. Since opinions about it are too different, we will simply present a number of scientifically based facts and statements by luminaries of world medicine.

The famous French doctor Louis Aronier believes that excess protein in the diet has a detrimental effect on the kidneys. Moreover, he claims that this leads to pathological changes in the body. He equates the harm from the Dukan diet to the harm from systematic smoking.

Research by American nutritionists has shown that the initial stages of the Dukan diet are potentially dangerous to health. They recognized it as the most destructive diet in the world.

The results of another group of researchers are also disappointing. The Dukan diet was ranked 24th in terms of weight loss effectiveness among 25 other diets. In addition, scientists noted deterioration in the functioning of the kidneys and cardiovascular system in a group of subjects.

Dr. Pierre Dukan himself has repeatedly stated that this diet is intended for people with serious weight problems. And that maintaining their previous weight, taking medications or fasting will cause them more harm than a protein menu.

Contraindications

There are a number of contraindications and conditions for which the use of Dr. Pierre Dukan's diet is strictly not recommended.

These include:

• pregnancy and breastfeeding;
• diabetes of any type;
• diseases and disorders of the kidneys;
• cardiovascular diseases;
• disorders in the gastrointestinal tract.

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 of it 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.

Look at the same topic: Benefits and important recommendations for eating pomelo on a diet

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 portion 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).

Getting into the diet

To reduce possible risks, you must enter the Dukan nutrition system gradually:

• in two weeks, reduce the amount of sugar and salt consumed, since in the first phase “Attack” you will have to completely abandon them (if this is too difficult, you can use a high-quality sweetener and soy sauce, respectively);
• gradually begin to replace wheat bread and baked goods with bran cakes or other similar products;
• reconsider your drinking regime, increasing the amount of liquid you drink per day to 1.5–2 liters.

It should also be taken into account that the proposed method requires certain financial costs for the purchase of fresh and high-quality meat, fish, and other products that are mandatory for inclusion in the diet.

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 for every day for all phases of the Dukan diet

Below are tables with sample menus for each phase of the Dukan Diet. Don’t be afraid to change or rearrange anything as you wish - all dishes are interchangeable.

There is no menu for Stabilization, since this phase involves introducing into the diet the same carbohydrate products as during the Consolidation stage, only in larger quantities.

Please note that a glass of juice or kefir is considered a meal. You drink water yourself throughout the day. A little of the best every hour.

Menu on Attack for five days

An attack is the most difficult and unsafe period for the body. Pierre Dukan himself categorically does not recommend a duration of more than five days. If for some reason you feel that you cannot last the planned period, then do not rush to break down, just move on to the next stage. This way you will lose less than the planned weight, but your efforts will not be in vain.

Menu for 5 days in the attack phase according to the Dukan diet:

You can download and print a table with the menu for the Attack phase using the link.

Menu on Alternation for six days

After the exhausting Attack phase, when you can only eat proteins, you finally get the opportunity to introduce greens and some vegetables into your diet. Be especially careful, as potatoes, legumes, corn, bananas, very sweet fruits and berries are still prohibited (grapes, cherries, figs, dried fruits). Also be careful when using beets.

Menu for 6 days in the alternation phase according to the Dukan diet:

You can download and print a table with a menu for 6 days in the Alternation phase using the link.

Menu on Pinning for seven days

Consolidation is everyone's favorite phase of the Dukan diet because you can now eat almost any food. The limitations include counting calories and saving a protein menu for every seventh day (you can use any menu from the table for an “attack”). And, of course, when cooking, it is advisable not to fry in fat. The rest is up to you.

Menu for 7 days during the consolidation phase of the Dukan diet:

You can download and print a table with a menu for 7 days during the Consolidation phase using the link.

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.

See this same topic: Who can survive a banana diet?

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, go for walks, go to cultural events - this will help you take your mind off the pressing problem - food.

Stage No. 4 “STABILIZATION”

The last stage of the Dukan diet is no less important than all the others. The correct weight has already been achieved and fixed, but it is the “Stabilization” phase that will allow you to maintain it for the rest of your life.

General rules

There are much fewer rules and recommendations here, and they are quite simple and do not require much effort. To maintain your correct body weight, you must:

• Never overeat, eat only until you are slightly full.
• Every day use 3 tbsp. l. oat bran
• Monitor your daily fluid intake - drink at least 2 liters.
• Have one pure protein day every week
• Lead an active lifestyle - walk, avoid the elevator, move more.

Authorized Products

There are already quite a few prohibited foods at this stage of weight loss, and their absence is tolerated quite calmly. First of all, these are sugar and fructose. By the beginning of “Stabilization,” the body has weaned itself off sweets and there is simply no need to accustom it to it again.

When choosing permitted dishes, you must follow the following rules:

• vegetables can be consumed in any quantity;
• fruits – once a day, one serving (for example, one apple, one persimmon or two plums);
• cheeses – hard varieties of low fat content, excluding goat and blue cheeses;
• meat - lean types;
• poultry - without skin, preferably sirloin;
• dairy products – low-fat and low-lactose;
• salt - in limited quantities;
• bread – rye, whole grain, no more than 100 g;
• starchy foods - no more than two per day;
• The daily norm of bran is 3 tbsp. l.

The “Stabilization” phase is an example of a balanced diet, the basis of which is food rich in proteins, fiber and complex carbohydrates.

A sample menu for this phase of the diet is as follows:

Day 1: breakfast – a slice of whole grain bread with cottage cheese, coffee with milk; lunch - broth with noodles, cutlets; afternoon snack – apple-curd pancakes, fermented baked milk with bran; dinner - fish with vegetables, baked under a cheese crust.

Day 2: breakfast – omelet with slices of tomatoes, tea; lunch – mushroom soup, whole grain bread; afternoon snack - nalistniki with curd filling and fruit sauce, yoghurt with bran; dinner – shrimp with soy sauce, herbal infusion.

Day 3: breakfast – oatmeal, coffee with milk; lunch – green borscht, boiled breast, Greek salad; afternoon snack – a portion of liver pie, tea; dinner - veal meatballs, kefir with bran.

Day 4: breakfast – cottage cheese casserole, coffee with milk; lunch - veal cutlets; afternoon snack – kefir with bran; dinner – chicken soufflé.

Day 5: breakfast – omelet, cheese, tea; lunch - onion soup, chops, fruit; afternoon snack – cottage cheese, kefir with bran; dinner – fish baked with vegetables, tea.

Day 6: breakfast – cottage cheese with fruit, green tea; lunch - puree soup, chicken nuggets, whole grain bread; afternoon snack – zucchini pancakes, kefir with bran; dinner - mussels.

Day 7: breakfast – chocolate muffin, cheese, coffee; lunch - chicken broth, egg, whole grain bread; afternoon snack - cottage cheese, kefir with bran; dinner - fish casserole.

If all the previous phases of the Dukan diet were completed correctly, then at stage 4 the body has already adjusted to a new mode of operation, actively breaks down calories, does not create fat reserves, and fully absorbs nutrients.

During the “Stabilization” phase, there is a transition to a healthy diet and complete elimination of bad eating habits: the tendency to overeat, stress eating, etc.

At the end of the stabilization phase, try to adhere to the basics of proper nutrition and periodically unload the stomach every day, following the norms of the Dukan diet. The main thing is to be patient and refuse to eat “food waste”. The diet includes a large amount of protein, which forms and strengthens every cell of the human body. If you follow the rules provided for each phase, after a while, in addition to visible results, you will form new habits and forget about excess weight forever.

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!

See the same topic: Beneficial and negative properties of a fasting diet

Menu

In the first days of losing weight, it can be very difficult to create a menu. It seems that there are a lot of products, but how to combine them into one dish and create a low-calorie diet for 1 day, and even more so for 1 week, is not always clear. For this purpose, there are similar sample menus for each phase, on the basis of which you can easily create a diet taking into account the individual preferences of everyone.

Detailed menu for each day of the “Attack” phase for a week

Menu - Attack

Menu - Cruise

Menu - Pin

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 would 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. »

Recommendations

The Pierre Dukan diet is a special weight loss system that is based on protein nutrition, and you must first adapt to it in order to then enjoy all its benefits. If you don’t have enough time to read the books of the author of the diet, use simple recommendations that will help you correctly create a diet and lose those extra pounds, withstanding the restrictions to the end.

Products

It's tempting to eat ham and beef as part of this diet. However, do not forget that these products increase cholesterol levels in the blood and slow down metabolic processes. And the permitted crab sticks are not very healthy.

So don’t get carried away with these goodies and limit your diet to healthy protein foods, the sources of which are chicken fillet, turkey, rabbit, quail eggs, fish, cottage cheese, yogurt, kefir.

Drinking regime

During the diet, you need to drink plenty of fluids to avoid kidney problems. To digest just 1 gram of protein, you need 42 ml of water. According to Dukan, in the first three stages of the diet, 1.5 liters per day will be enough, but in the stabilizing phase it is recommended to increase this amount to 2 liters.

Physical exercise

To properly follow the diet, it is necessary to provide the body with moderate but regular physical activity, which the doctor also describes in phases:

• Phase I - daily 20-minute walk + sports;
• Phase II - daily 30-minute walk + sports;
• Phase III - daily 25-minute walk + sports;
• Phase IV - daily 20-minute walk + sports.

Disruption

What should you do if you have a breakdown, you allowed yourself too much and ate forbidden foods without bringing the diet to its logical conclusion? Dukan advises not to get upset in this case and adhere to the following recommendations:

• make the next 2 days exclusively protein;
• if the breakdown occurred in the “Attack” phase, it must be extended by 2 days;
• increase daily water consumption to 2 liters;
• sleep more than usual;
• daily walks should be at least an hour in the next 3-4 days;
• limit salt intake.

Bran

Great importance is given to fiber in the form of bran. Firstly, they must be consumed daily. Secondly, strictly in the indicated dosages:

• attack: 1.5 tbsp. l.;
• alternation: 2 tbsp. l.;
• fastening: 2.5 tbsp. l.;
• stabilization: 3 tbsp. l.

Weight calculation

To determine the duration of each stage, you first need to calculate your weight, how many kilograms you would like to lose in the end, and draw conclusions in accordance with the following table:

If you think that the diet is very easy because it involves a wide choice of protein, you are mistaken. In fact, it is not easy to sustain such a long marathon without carbohydrates.

Advice . Peru Dukan owns 4 more books: “60 days with Dr. Dukan”, “350 recipes for the Dukan diet”, “Recipes for a slow cooker for the Dukan diet”, “Desserts of the Dukan diet”.

Quitting the diet

When leaving the diet, you should adhere to the following recommendations:

• It is important to drink water. eat in small portions;
• If you feel hungry between meals, drink 1 tbsp. water;
• consume sweets only in the first half of the day;
• exercise;
• go to bed with a slight feeling of hunger;
• eat less sweet fruits and hot spices;
• sleep at least 8 hours a day.

It is important to drink water.

Dukan - recipes

It is very important to choose the right recipes for the Dukan diet so that they meet its basic principles and do not violate the overall weight loss system.

Seafood salad

Suitable for any phase of the diet.

Products:

• 4 things. squid;
• 2 eggs;
• pack of crab sticks of 8 pcs.;
• 100 grams of peeled shrimp;
• 20 grams of red caviar;
• 120 g low-fat yogurt;
• 2 tsp. mustard.

Preparation:

1. Boil and cool the eggs and squid.
2. Make a dressing from yogurt and mustard.
3. Grind all ingredients into strips.
4. Mix and season with prepared sauce.
5. To stir thoroughly.

Okroshka

Recommended for the Attack phase.

Products:

• 3 liters of low-fat kefir;
• 200 g boiled chicken breast;
• 2 eggs;
• greenery;
• salt pepper.

Preparation:

1. Finely chop the breast.
2. Grind the egg.
3. Chop the greens.
4. Salt and pepper.
5. Pour in kefir.

Shirataki with chicken hearts

Suitable for all phases except Attack.

Products:

• 125 g shirataki;
• 250 g chicken hearts;
• 100 grams of bell pepper;
• 100 grams of onions;
• 100 grams of leek;
• 1 tomato;
• 1 tbsp. l. tomato paste;
• greens, black and red pepper, paprika, Italian herbs.

Preparation:

1. Boil the hearts. Cool and peel.
2. Cut the peppers and onions (both varieties) into strips.
3. Fry the peppers and onions in a frying pan with a small amount of vegetable oil.
4. Add hearts to them.
5. Transfer to a cauldron.
6. Dilute tomato paste with water 1:1.
7. Add diluted tomato paste and spices to the cauldron.
8. Simmer covered over low heat for half an hour.
9. Chop the tomato and herbs, add them 5 minutes before the end of stewing.
10. Boil Shirataki noodles (3 minutes).
11. Mix it with vegetable stew and hearts.

Curd casserole (dessert)

Suitable for any phase of the diet except Attack.

Products:

• 300 grams of low-fat cottage cheese;
• 3 eggs;
• 150 grams of bifidokefir 1%;
• 3 tbsp. l. oat bran;
• 3 pcs. sweetener;
• vanilla.

Preparation:

1. In 1 tsp. Dilute sweetener tablets with water.
2. Add the remaining ingredients and mix with a mixer.
3. Place on parchment paper in the pan.
4. Bake at 180°C for 1 hour.

Despite the controversy of this weight loss system, Dr. Dukan’s diet is one of the few that gives good results when followed correctly.
Another question is how to withstand its severity for such a long time and remain healthy. According to doctors, it negatively affects the functioning of the kidneys. Still, if you have a strong desire to lose weight, it deserves to be tried.

What is allowed to eat

You can create your diet according to the following weekly menu: