Dukan diet - menu for phase 3

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Every civilized person has heard of the Dukan diet. Many have already practiced it, others have seen videos on TV or YouTube. The diet has millions of fans and just as many opponents.

Some doctors openly declare that it is harmful to health, but the founder promises painless getting rid of extra pounds and maintaining the results for life. Which one is right? And what is such a popular nutrition system actually like?

The pros and cons of the Dukan diet, menus for each phase and recipes can be found in this article.

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.

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.

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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).

Menu for the week is pinned

The Dukan diet is a place for kitchen creativity, when you can diversify your diet with the help of protein products. But if you don’t have the strength or desire to create, then simple dishes fit perfectly into the consolidation stage.

A sample menu for the week includes breakfasts, lunches, afternoon snacks and dinner.

1 day:

cottage cheese casserole with sugar substitute and berries;
sea fish soup and whole grain bread;
pear;
broccoli casserole with cheese, boiled fish.

Day 2:

oatmeal with milk, cocoa with sweetener;
broccoli soup with herbs and cheese;
vegetable salad and chicken cutlets;
cheesecakes, kefir with bran.

Day 3:

omelette with chicken, bread with tomato and cheese, cocoa;
vegetable borscht without potatoes, chicken drumstick in the oven;
up to 150 g of berries;
curd soufflé with sweetener.

Day 4:

cheesecakes, baked apple;
pea porridge, beef with vegetables;
salad of eggs, cheese, tomatoes, herbs and baked fish fillet;
kefir with bran and whole grain bread.

5 day:

low-fat cottage cheese with a spoon of sugar-free yogurt;
bran pancakes with cottage cheese;
two chicken cutlets with eggs;
soufflé made from chicken fillet, milk and eggs.

Day 6:

rice with vegetables and steamed chicken cutlet;
vegetarian borscht, zucchini pancakes;
seafood salad, broccoli;
curd soufflé with lemon.

Day 7:

cheesecakes with bran and orange;
chicken broth soup with broccoli and egg, whole grain bread with cheese;
cream of mushroom soup and vegetables;
yogurt with bran and sweetener.

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.

Is physical activity important?

The process of losing weight may be accompanied by sagging skin and the appearance of folds in the waist area. To avoid this occurrence, it is recommended to lead an active lifestyle.

One of the most accessible and universal loads is regular walking. Walks should be carried out daily, preferably at a fast pace. To start, 25-30 minutes of walking a day will be enough. Gradually, the lesson time should increase.

To increase muscle tone and skin elasticity, any sports activity is useful - from swimming to aerobic training. The choice of activity should correspond to the person’s level of physical fitness and state of health.

Be sure to read: Dukan diet, “Attack” phase: all the recipes for every day

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.

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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.

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.

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. »

Why do you need stage 3 of the Dukan diet?

Once you reach your desired weight, the consolidation phase helps prevent you from gaining it back. Fat is a way to store excess energy in case of starvation. Therefore, calorie restriction triggers a series of chemical reactions that increase the feeling of hunger, reduce the rate of cellular reactions, and weight freezes, the body goes into a state of hibernation.

After a low-calorie diet, the body can ruthlessly process any calories. Followers of Dukan claim that a kind of preservation allows you to consume 10% more of the product, and the body will absorb only what it needs. However, in practice this is not at all the case :

hunger will increase;
craving for sweets will increase;
the body will begin to intensively accumulate fat.

The consolidation phase of the Dukan Diet aims to control the body's overreactions to prevent weight gain, the most critical period before returning to normal nutrition. Therefore, after losing 5 kg, a person remains at the stage for up to 50 days, so habits are reinforced by a strict regime.

In fact, the weight lost during the protein stages is the result of fasting , since a complete transition to life support from one’s own fat reserves did not occur.
As a result, the body, like a cocked trigger, waits for calories to pour into it. The time comes, and a person eats fruit, which will immediately go into fat. Therefore, the weight increases a little, the water in the body increases. Dukan suggests “draining” it with protein during the day, limiting calories the old fashioned way, and the weight goes down again or freezes. Because the body is low in calories from specific macronutrients, as in the previous stages. But to say that these weight fluctuations will not affect the body is very optimistic, because in essence this will be a transition from hunger to gluttony.