In the Cruising Phase, the loss of kilos can be slowed down, and therefore, on the days that vegetables and proteins are consumed, less weight will be lost since it is a less water-repellent stage.
Weight loss is more gradual but also in the long term; this is called the “step effect” precisely because of the sensation of an alternation between weight loss and stagnation.
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Duration of this phase
The duration of this phase will always be determined by the number of kilos you want to lose. A slower and prolonged loss will occur until you reach the proper or ideal weight. An important detail is that it is still maintained in common with the first or attack phase that the type of foods allowed can be eaten without restrictions, whether proteins or vegetables.
Foods allowed in this phase
In the Cruise Phase, weight loss continues, but consuming all the hundred foods allowed at this stage is possible. Now included in the plan are all the pure proteins, dairy, fibre and seasonings of the Attack Phase but also 28 vegetables, both cooked and raw.
At this stage, it is possible to eat without quantity restriction, mixing foods, but taking into account that it is necessary to alternate one day of consumption of pure proteins plus vegetables and another day of purified proteins.
Vegetables allowed
Among the vegetables allowed in this phase are: chard, artichoke, celery, aubergine, broccoli, zucchini, pumpkin, lamb’s lettuce, onion, cabbage, Brussels sprouts, cauliflower, endive, asparagus, spinach, fennel, green beans, lettuce, palm hearts, cucumber, pepper, leek, radish, beet, mushrooms and mushrooms, soy, tomato and carrot.
The vital thing to take into account in this phase lies in the combination of days of pure proteins with days of proteins plus vegetables, and this alternation is easy to follow, as proposed by Dr. Pierre Dukan, with his four different ways of alternating proteins with vegetables:
The four options to rotate protein with vegetables in the Cruise Phase
Option 1: 1 day of pure protein, one day of protein and vegetables:
This is the type of alternation most recommended by Dukan, and it is a daily menu change that allows it not to fall into monotony and therefore is one of the most attractive options.
Option 2: 5 days of pure protein, five days of protein and vegetables
At first, this was the option most recommended by the doctor, but over time he concluded that the results with option 1 were very similar; instead, with this menu, the boredom of being so similar for so many days in a row was much more significant.
Option 3: 2 days of pure protein, five days of protein and vegetables
Especially recommended for people who do not need a massive loss of kilos and do not support so much protein together or for those who decide to make a slower diet even when it may take longer to notice the results.
Option 4: 2 days of pure protein, five days of regular regimen
This option is ideal for those who eat a lot away from home for work since it is only necessary to maintain a stable and balanced diet five days a week, dedicating two days to consuming pure proteins.
Cruise phase menu
The good news is that in this Cruise Phase of the Dukan Diet, it is possible to follow the same menu as in the Attack Phase for pure protein days. For the days of proteins and vegetables, an example of a menu can be:
| Meal Time | Food/Drink |
|---|---|
| Breakfast | Coffee with skim milk, one slice of fresh skimmed cheese, one tablespoon of oat bran |
| Midmorning | One unsweetened green tea, three slices of turkey breast |
| Meal | Roasted vegetables, Rabbit with mustard, one natural skimmed yogurt |
| Afternoon Snack | Two pieces of chicken breast, one natural skimmed yogurt |
| Dinner | One hake fillet in the oven, Celery cream |
Completed with the Cruise Phase of the Dukan Diet, Phase 3 follows, which we will explain in the post: Consolidation Phase.
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.