Phase 1: The Attack Phase
The first phase of the Dukan Diet is followed for one to ten days depending on how much weight you have to lose. You will eat only protein foods and go into a process called Ketosis, which might make you feel low energy during the first few days. Fortunately, this low energy feeling goes away quickly, and ketosis often suppresses hunger. You can drink coffee, tea, and diet soda, but you are also supposed to drink a lot of water! It's really important not to cheat during this phase so that the process of adjusting to a low carb diet can fully take hold. During this phase, you must walk at least twenty minutes a day. You might lose a lot of water weight during this first phase, but the real work of fat loss is to come.
Phase 2: The Cruise Phase of the Dukan Diet
In this phase of the Dukan Diet, days of protein only are alternated with days of protein and accepted vegetables. The types of vegetables allowed in this phase are limited to those that do not contain starch such as lettuce, spinach, celery, cucumber, asparagus and tomato. Vegetables can be consumed raw, steamed, or in soups and stews. You can use a small amount of oil to help you cook with, but you want to make sure to stay both low fat and low carb at all times. This phase is followed until you reach your target weight, and during this phase, you should walk at least thirty minutes a day. You should weight yourself everyday, but do not expect a weight loss of more than about two pounds a week.
Phase 3: The Consolidation Phase of the Dukan Diet
This is the maintenance phase and commences once you have achieved your goal weight. You will continue to base your diet on protein and vegetables but are also allowed one portion of fruit as well as two slices of whole-grain bread each day. In addition you are permitted one extra serving of carbs per week, which may include foods like pasta or rice. You will be in this phase for five days for every pound lost. This is so you don't instantly regain from your diet! You will continue your exercise during this phase, and make sure to always walk up the stairs.
In this phase of the Dukan Diet you are also allowed two celebration meals a week. At your celebration meals, you are only to eat one of each thing. This means one piece of dessert, one drink, one entree, and so on. Also make certain to space your celebration meals so that you do not have two in a row.
Phase 4: The Stabilization Phase
This is the rest-of-your life phase! You will continue to have one day a week in which you eat only protein. This should be the same day every week. You should also keep walking, taking the stairs, and using the skills learned on the diet to manage your weight.
IMPORTANT ELEMENTS
Oat Bran
Oat Bran is a regular part of the Dukan Diet. The amount you use increases as you move through the stages. It helps create the feeling of fullness and adds necessary fiber to your diet without adding too many carbs.
Water
Drink lots of it. High protein diets can be dehydrating, so you need to make certain to replenish your water as often as possible.
Exercise
The Dukan Diet recommends walking at least 20 minutes a day, and then increasing it to 30 minutes a day. As well, it recommends increasing your normal activity: for example, always taking the stairs. I personally recommend some sort of weight training, too, so you can maintain your muscle tone while losing weight.
