The fourth phase of the Dukan diet is the last. However, one must understand that it is not limited in time. After all, it is important not only to get rid of excess weight but also to continue to eat properly, so that the kilograms are not returned back.
The fourth phase is called “stabilization”. She must firmly enter the life of a person and radically change his eating behavior. That’s why before you start losing weight with the help of the Dukan system, you need to assess your own abilities in advance.
The “stabilization” phase does not imply any strict restrictions on the menu. They certainly are, but not so many. Adhere to these rules will need throughout life. This will give an opportunity to keep a slim and attractive figure, to maintain health in the norm and not gain weight.
So, the basic rules of the fourth phase of the Dukan diet:
Overeat is categorically prohibited. You need to eat only to saturate, gluttony is forbidden.
Do not neglect physical stress. They must be regular.
Once a week, you need to do a day off on protein foods. This will get rid of excess weight and excess fluid. The author recommends that you do the unloading on Thursdays.
Be sure to drink at least 2 l of water a day.
Return to the usual menu should be smooth and gradual. This concerns both the volume of portions and the variety of the food set. It is important to refrain from using those products that Dukan refers to banned.
The basic principles to be followed during the fourth stage:
Vegetables are allowed to eat almost unlimited quantities.
A serving of fruit can be eaten 1 once a day. The portion is a 1 large fruit (for example, an apple or a pear).
Prohibited to eat sugar and fructose. By the time a person reaches the 4 phase, he must already get out of the sweet dishes and do not return to them anymore.
Cheeses should be chosen only hard. Refuse should be from cheese based on goat milk and from cheese with mold.
Bran should be eaten every day. The daily norm is 3 tablespoons.
Meat should be chosen low-fat, to consume it in unlimited quantities should not be. The main emphasis should be made on foods rich in fiber and proteins.
In a day, you should eat at least 2 slices of bread, which is made from rye flour, coarse grind.
Starchy foods in this phase are no longer banned, however, they are not often used 2 once a day.
The phase of “stabilization” is aimed at helping the body to return to the usual diet, as well as get rid of harmful eating habits. This applies to eat sweet foods, overeating, etc. When a person gets used to the healthy food, they will not want to return to old habits. Otherwise, the kilos that have left with such difficulty can return.
Pierre Dukan allows you to eat a variety of food. The person will lose weight, but thus he will not have a feeling of dissatisfaction. The author of the slimming program offers 100 products that you can eat in unlimited quantities and lose weight. Of these, 72 products have a protein composition, and the remaining 28 products are of mixed origin.
Protein food can be consumed in almost unlimited quantities. Pierre Dukan found out that these products have nutritional properties necessary for the body, but they contain few carbohydrates and fats.
The following 72 products are of protein origin, and they can be eaten already from the “attack” phase:
Lean meat. This includes veal (liver, chop, kidneys), beef (basturma, tongue, steak), game, rabbit, lean pork ham, with which you must remove the skin, roast beef.
Bird. Chicken (ham from chicken meat, chicken meat itself, chicken liver), rooster meat, pigeon meat, quail and guinea fowl. You can eat ham from turkey.
A fish. You can eat halibut and salmon, including, in a smoked form. Allowed are such fish as dorado, mullet, flounder, mullet, swordfish, haddock, hake, tuna, cod, mackerel, sardine, blue whiting, stingray, sea bass and marine tongue.
From seafood, it is allowed to eat the meat of large crab, squid, shrimp, cuttlefish, lobster, langoustine. You can include in the menu mussels, scallops, sea urchin, lobster, oysters, sea snails, mollusks.
As for protein products that are of vegetable origin, you can eat bran from oatmeal and tofu.
Do not avoid eating chicken eggs.
From dairy products the following set is allowed: curd cottage cheese, skim soft cheese, milk, and yogurt without additives and with 0% fat, cheese fused fat-free, cottage cheese skim.
The remaining 28 products of plant origin can be eaten when a person enters the “cruise” phase:
Eggplants, mushrooms, zucchini, artichokes.
Cabbage Brussels, cauliflower, broccoli, kohlrabi.
Onions, onions, carrots.
Salad field, lettuce, fennel.
The core of a palm tree, endive.
There is also a certain set of products that can be eaten, but in limited quantities and only in certain phases of the slimming program:
Shirataki (noodles). It can be included in your diet without restrictions, beginning with the phase of “Attack”. Noodles are an excellent source of dietary fiber, promotes the normal functioning of the digestive tract and has a minimum set of kilocalories. This noodle is an extremely popular product in Asian countries.
Vegetable oil. You can eat any vegetable oil, starting with the “cruise” stage. Oil is a source of vitamin E, Omega-3 fatty acids and is extremely necessary for the normal functioning of the body as a whole. In the “attack” phase, you can consume no more than 1 coffee spoons of oil, in the “cruise” phase it is allowed to increase its volume to 1 of a teaspoon, and in the “fixing” phase, a 1 tablespoon of oil per day is permissible.
Seeds of Chia. They can be eaten from the “cruise” stage. Limitations on the number of seeds – 1 tablespoon. This volume covers 14% of the daily human need for dietary fiber and for 100% in Omega-3. They can be eaten to get rid of excess weight, the seeds can keep the level of cholesterol in the norm, permanently retain a sense of satiety and act as a natural antioxidant.
Flax-seed. It can be used from the “cruise” phase. Eat the seed by 1 a teaspoon in protein days, and in protein-vegetable days – according to 2 a teaspoon. Flax seeds are a valuable source of Omega 3, Omega 6 and Omega 9 acids. They allow to accelerate metabolic processes and qualitatively clean the intestines at the expense of dietary fiber.
Onion. In the first phase, you can consume one vegetable a day. In the phase of “cruise” you can eat on 1 bulb on protein days, and in protein-vegetable days the product is allowed to eat without any restrictions.
Wheat Bran. They need to be included in the menu throughout the weight loss program for 1 art. l. Bran is added to desserts if there is a tendency to constipation. It should be understood that wheat bran does not replace oat bran and there are not necessarily any.
The greens and onions are green. You can eat, starting with the “attack” phase.
Lemon juice. It is used to improve the taste of fish dishes.
Marinated cucumbers (gherkins). Starting from the first phase, it is allowed to eat on the 2-3 fetus in protein-vegetable days.
Crab sticks. In the day you can not eat more 8 sticks. If their fat content does not exceed 0,1% by 100 gram, then it is allowed to eat crab sticks without restrictions.
Chicken egg. When the cholesterol values in a person are not too high, it is allowed per day to eat 2 yolk and as many proteins as you like. If the cholesterol level is increased, then more than two yolks per week are not included in the menu.
Tomato paste. At the first stage, it is allowed to use no more than 2 tablespoons of the product. Starting with the “cruise” phase, tomato paste can be eaten without restrictions, but only in protein-vegetable days.
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Breakfast: cottage cheese, cheese, bread and tea
Lunch: puree mushroom soup, chicken nuggets (in them it is necessary to add bran)
Afternoon snack: pancakes with a cottage cheese filling, a glass of kefir
Dinner: baked fish and vegetables
Breakfast: oatmeal porridge with honey and dried fruits (bran is always added to it)
Lunch: chicken broth with meatballs, herbs, eggs, bread
Snack: any fruit
Dinner: seafood, salad
Breakfast: roll, yogurt with bran, tea
Lunch: ham chicken, cooked “in Italian” with baked potatoes, Greek salad, a glass of wine
Dinner: veal patties with rice
Breakfast: cottage cheese and tea
Lunch: steamed meat of a calf
Afternoon snack: a cup of yogurt
Dinner: chicken casserole with bran, tea green
Breakfast: scrambled eggs with cheese and tomatoes, tea
Lunch: soup with fresh cabbage, chicken fillet
Afternoon snack: pancakes with bran from custard batter, kefir
Dinner: fish with vegetables
Breakfast: kefir and cottage cheese
Lunch: puree soup with chicken and greens, bread
Snack: croutons with cheese and tea
Dinner: vegetable salad, lamb chops with bran
Breakfast: cake with lemon, cheese, tea with ginger
Lunch: tomato soup, fish sticks, bread
Afternoon snack: kefir and cottage cheese
Dinner: squids with soy sauce, celery, potatoes
The information on the site is intended for acquaintance and does not call for independent treatment, the doctor’s consultation is obligatory!