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.
Duration of this phase
The duration of this phase will always be determined by the amount of kilos you want to lose. A slower and prolonged loss that will take place until you reach the right weight 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 they are proteins or vegetables.
Foods allowed in this phase
In the Cruise Phase, weight loss continues but at this stage it is possible to consume all of the hundred foods allowed. Now included in the plan are not only all the pure proteins, dairy, fiber 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 only pure proteins.
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 important 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 4 different ways of alternating proteins with vegetables:
The 4 options to alternate protein with vegetables in the Cruise Phase
Option 1 : 1 day of pure protein, 1 day of protein and vegetables:
This is the type of alternation most recommended by Dukan and it is a daily menu change that allows not to fall into monotony and therefore is one of the most attractive options.
Option 2 : 5 days of pure protein, 5 days of protein and vegetables
At first this was the option most recommended by the doctor, but over time he came to the conclusion that the results with option 1 were very similar and instead with this menu the boredom for being so similar for so many days in a row was much greater .
Option 3 : 2 days of pure protein, 5 days of protein and vegetables
Especially recommended for people who do not need a very large loss of kilos and who 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, 5 days of normal regimen
This option is ideal for those people who eat a lot away from home for work since it is only necessary to maintain a normal and balanced diet five days a week, dedicating two days to the consumption of 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:
- coffee with skim milk.
- 1 slice of skimmed fresh cheese.
- 1 tablespoon of oat bran.
- 1 unsweetened green tea.
- 3 slices of turkey breast.
- roasted vegetables.
- Rabbit with mustard.
- 1 natural skimmed yogurt.
- 2 slices of chicken breast.
- 1 natural skimmed yogurt.
- 1 hake fillet in the oven.
- Celery cream.