Dukan diet 3 consolidation phase

Dukan diet consolidation phase 3 begins when it has reached the desired weight, having previously passed through phase 1 of attack and phase 2, cruise,

Duration of the Dukan diet phase 3 of consolidation

The Duration of the Dukan diet consolidation phase varies from person to person. You must remain in this phase for five days for each kilo lost. Although, if you have lost 5 kilograms, you must stay in this consolidation phase for 50 days.

The 68 protein foods and 32 vegetables allowed in the earlier phases are still considered the main components of the diet in this phase.

This phase is one of the most critical stages of the Dukan diet, as it gives you advice on maintaining optimal weight. At this point in the diet, many people can gain weight again if they don’t follow the rules.

This is when all the hard work pays off; on the Consolidation Phase 3 Dukan Diet, you have achieved your desired weight but risk losing the weight if you are not paying attention to what you eat.

The good thing about the Dukan Phase 3 Consolidation Diet is that you can now eat as much as you want because you don’t need to lose weight. The goal is to keep reintroducing carbohydrates into your Dukan Phase 3 Consolidation Diet, keeping them in memory—The daily portion is to walk 25 minutes.

At the same time, it is necessary to understand precisely how much food you need daily to avoid gaining weight again. This phase is related to a controlled way to return to normal but with the continuation of a healthy diet.

You learned a lot about food during the cruise phase. Now you can increase this knowledge and put it into practice as you reintroduce new foods into your diet.

Those who have stuck to diets over time know how easy and frustrating it is to lose weight in a predetermined period and gain weight in record time.

For many who have started the Dukan diet, phase 3 consolidation is not that important, which brings us to the starting point, the attack phase.

As for the length of the consolidation phase, Dr. Dukan is very precise regarding numbers.

The period is based on a straightforward calculation, in the meaning of all. Virtually every kilogram lost is given an additional ten days.

If you lost 15 kilograms, consolidation phase 3 should not be less than 150 days (approximately five months), the time it takes for your body to come out of defence.

Foods allowed in the Dukan diet phase 3 of consolidation

At this stage, it is beneficial to calculate precisely how long the consolidation phase will take to know which steps must be followed further. The products allowed in the previous stages, you can now consume everything that was not allowed until now, as long as you follow these rules:

The first half of the Dukan diet phase 3 of consolidation :

Consolidation phase-Dukan, all foods allowed;

• Two slices of whole wheat bread a day; They can be consumed at any time of the day: in the form of a sandwich, with soup, etc. Nor is it necessary to be bread. You can replace the bread with a portion of pasta.

• A serving of fruit a day: you are allowed to eat almost any fruit with high sugar content, as well as the consumption of cherries, bananas, grapes and nuts (prunes), an apple, a pear, an orange, etc.

• Forty grams of cheese daily: you can consume anything, scatter, cheddar. Finishing the entire portion on a table is better to avoid excessive consumption.
• Two servings of starch-containing products per week, one serving of pasta, lentils, beans, chickpeas or couscous a week. Occasionally we can include potatoes or rice. If you make them at home, do not use cream or butter while preparing the recipe.

• New types of meat, such as pork, lamb or ham. As an added tip, remove as much visible fat as possible;

• a serving of cheese per day (no more than 40 grams);
• two tablespoons of oat bran/per day;
• one day of pure protein per week;
• one festive (celebration) meal a week, during which you can enjoy whatever food you want.

The second part of the Dukan diet phase 3 consolidation:

The above instructions mention that you will have two-holiday meals a week and two servings of starch. Other categories of foods allowed in the Dukan diet phase 3 of consolidation When it comes to gala dinners, there are a few steps you need to take the following: first, do not eat more than one serving of a particular dish, and two, try to divide these meals. In other words, if Thursday night is included in the program as such an “escape,” that somehow on Friday morning, serve cake for breakfast or any other cake, you would typically have included on a festive table. In the rest, you have lamb or pork, which can be cooked well on the grill to eliminate unwanted fat.

In the last half of the Dukan diet phase 3 of consolidation

You are allowed two servings of fruit per day, 2 “cheat meals” per week, two slices of whole wheat bread per day, and two servings of starchy vegetables per week. You should also follow the attack phase instructions one day a week (preferably Thursday). I only ate protein that day.

Protein and physical activity day on the Dukan diet phase 3 consolidation

Protein Day is your weight maintenance insurance policy. Don’t skip this rule if you don’t want to get extra kilograms. Also, make sure to get moving; take a 25-minute walk daily. Dukan diet phase 3 of consolidation helps you maintain the desired weight forever.

Forbidden foods in the Dukan diet phase 3 of consolidation

We say no to all foods not listed above; the reasons are as simple as possible. Otherwise, we can sink even further. This stage coincides with the plateau phase, in which the body has adapted to the adopted meal plan. Suppose you change the strategy by introducing a maintenance exercise plan in addition to the 25 minutes of walking daily. From a strictly dietary point of view, the Dukan diet phase 3 of consolidation is relatively permissive if we look at the other two phases (attack and cruise phases).

Food plan in the Dukan diet phase 3 of consolidation:

Recipes for the strengthening phase of the Dukan diet

Ham wrapped in asparagus and egg (4 servings)

• Recommended for: cruise phase, consolidation and stabilization
• Nutrition Information: 93 calories, 5g fat, 4.8G carbohydrates, 2.4G fibre, 8.9G protein

Ingredients:

• 500g fresh asparagus
• Four pieces of Serrano ham, ham or bacon
• salt and pepper
• Four eggs

Preparation method: Preheat the oven to 200 C. Cut the asparagus and season with salt and pepper. Divide the asparagus into four servings. Wrap each portion with a piece of Serrano ham. Place the wrapped bunches on a baking sheet and Bake for 20 minutes. In the last 5 minutes, cook four eggs in a skillet and add on top.

Cauliflower soup (4 servings)

Recommended for: cruise, consolidation, stabilization phase Nutrition Information: 46.4 Calories, 1.9 G Fat, 6.6 Carbs, 2.9 G Fiber, 2.2 G Protein Ingredients:

• One teaspoon of olive oil
• Four cloves of garlic
• One medium onion, finely chopped
• One large cauliflower, fresh
• One teaspoon of fresh thyme
• 4-5 cups of hot water
• 1/2 teaspoon sea salt
• Ground black pepper and to taste

Preparation method:

1. Heat the olive oil with the chopped garlic and onion in a large pot.
2. Cook for 10 minutes over medium-low heat until it starts to brown.
3. Add the chopped cauliflower, salt and pepper, and a cup of water.
4. Cook over medium-high heat until it comes to a boil.
5. We serve and decorate the soup with peas, chives, and ground pepper.

Cover the bowl and leave on the fire for 15 minutes. Add the remaining water and thyme and leave it blonde for 20 minutes, then when ready, give through a blender.