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Duration of the Dukan Diet stabilization phase 4
Congratulations on seeing you made it to phase 4 of stabilization of the Dukan diet, going through all the other phases of attack , cruise , consolidation and managing to lose those extra pounds.
Now is the time to enter the Dukan Diet phase 4 of weight stabilization that will take place over time.
Do not be afraid, you will not keep the diet all your life, you only have a neat, healthy and very tasty meal. This will not only help you maintain your current weight, but it will also help you stay healthy.
The Dukan diet attaches great importance to the stabilization phase, because this is the time when people maintain their weight.
The last phase of the Dukan Diet phase 4 stabilization is represented by a set of life rules, which are not to restrict certain things, but to guide you, to stop gaining weight.
Even if the risks to your body trying to gain weight are now quite small, chances are quite high that in the minds of those who have lost weight they will establish the idea that they can eat absolutely anything, regardless of the amounts.
Foods allowed in the Dukan diet phase 4 stabilization
The rules on the Stabilization Phase 4 Dukan Diet are not difficult to understand, insofar as you can consume almost anything you want for six days a week, except that Thursday will be devoted primarily to pure protein consumption.
Although Dr. Dukan insists that protein day be Thursday, you can also choose a more convenient day.
However, still observe the day when you consume only protein, it is mandatory to consume 3 tablespoons with oat bran per day!
Foods prohibited in the Dukan diet phase 4 stabilization
You can eat everything because in this last phase there is nothing forbidden.
Rules of the Dukan Diet phase 4 stabilization
- Continue with protein day – one day a week you need to eat only protein as you did in the attack phase. This will not only keep you on track, it will also remind you of all the efforts you have made so far.
- You can eat all you want 6 days a week , but protein day will still remain.
- Keep your activity level high – during the diet you are used to being active and exercising for 30 minutes a day. Follow this rule to maintain your weight.
- Eat Oat Bran Daily – While eating Oat Bran in the other three phases, you will need to continue eating 2 teaspoons a day.
To play sports, you just need to be active during the day – take the stairs instead of the elevator, take a walk instead of driving everywhere. Simple actions by which you can avoid a sedentary life include some of the following examples:
- take the stairs instead of the Elevator.
- try to walk as much as possible
- eat oat bran every day
Why? It helps digestion and when mixed with other products, it reduces the amount of calories absorbed. It also bloats in the stomach and makes you feel fuller for longer.
Benefits and side effects of the Dukan Diet
The main benefit of this diet is its effectiveness. Unlike other diets, Dukan helps you shed unwanted kilograms and most importantly, helps you maintain your desired weight. In addition, you also need to do sports, so at the end of the diet, you will look better, be healthier, and change your lifestyle to a healthy one.
Tips for the Dukan Diet phase 4 stabilization
You have come a long way and learned a lot about nutrition, what is good and what is not for the body. Also your body is used to the new food and guides you to eat healthy as long as you stick with the plan.
It is good to eat lighter products. Too much fat is not good for the body, especially the heart.
However, small amounts such as diet drinks are allowed.
When you eat don’t rush, eat slowly. This way you give yourself time to feel when you are full.
Try not to take double servings, regardless of the meal.
After the desired weight has been reached, you can continue the training program in the stabilization phase. Daily monitoring will help you diversify your diet and maintain an ongoing balance between your earned and consumed energy intake. Many people do not follow the diet because old habits reappear.
Theoretically, during the stabilization phase, nothing is off limits, and you can eat as much as you want. In practice, this freedom must be managed to prevent weight gain, so do not abuse it in any way.
Food plan for the Dukan Diet stabilization phase 4
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 1 | Coffee with skim milk, scrambled eggs, ham | 2 apples | Yogurt with oat bran | Grilled fish |
| 2 | Coffee or tea | Banana | Yogurt with oat bran | Marinated chicken meatballs |
| 3 | Coffee (or tea), 2 hard boiled eggs | Dukan cookies | Baked trout with lemon juice, garnish | Meatball soup |
| 4 | Coffee, scrambled eggs, low-fat ham | Grilled chicken breast, basil | Low-fat cream cheese, slice of ham | Seafood |
| 5 | Coffee, cheese, ham | Vegetable soup, roast turkey | Seasonal fruit | Smoked salmon with garnish |
Do you need to know more about the complete Dukan diet and the 4 phases?
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.