ALLOWANCEDUKAN DIET 3 CONSOLIDATION PHASE

Dukan diet consolidation phase 3 begins when it has reached the desired weight, having previously passed through the phase 1 of attack and respectively the phases 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 stay in this phase for 5 days for every kilogram lost. Although, if you have lost 5 kilograms, you will have to stay in this consolidation phase for 50 days.

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

This phase is one of the most important stages of the Dukan diet , given that you are given advice on optimal weight maintenance. At this point in the diet, many people can regain weight if they don’t follow the rules.

This is the time when all the hard work pays off, on the Dukan diet phase 3 consolidation you have reached your desired weight, but you risk gaining weight again, if you are not paying attention to what you consume.

The good thing about the Dukan Phase 3 Consolidation Diet is that you can now eat as much as you want, because there is no need to lose weight.The goal continues to reintroduce carbohydrates into your Dukan Phase 3 Consolidation Diet, keeping it in memory. the daily portion to walk 25 minutes.

At the same time, you need to understand exactly how much food you need to eat every day so that you don’t gain weight again. This phase is related to a controlled way of returning to normality, 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 maintained the diets over time know how easy and frustrating, both, it is to lose weight in a predetermined period of time, and then gain weight in record time.

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

When it comes to the length of the consolidation phase, Dr. Dukan is very precise when it comes to numbers.

The period is based on an extremely simple calculation, on the meaning of all. Virtually every kilogram lost is given an additional 10 days.

Well, it sounds like if you lost 15 kilograms, phase 3 of consolidation should not be less than 150 days (approximately 5 months), the time it takes for your body to come out of defense.

Foods allowed in the Dukan diet phase 3 of consolidation

At this stage it is very useful to calculate exactly how long the consolidation phase will take, in order to know which steps need to 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:

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 necessarily 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.
  • 40 grams of cheese per day: you can consume anything, svaiter, cheddar. It is better to consume the entire portion on a table, avoid excessive consumption.
  • 2 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 decide to 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 / day;
  • one day of pure protein per week;
  • one festive (celebration) meal a week, during which you can really enjoy whatever food you want.

Second part of the Dukan diet phase 3 consolidation:

All of the above instructions, with the mention that you will have two holiday meals a week, as well as 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 it happens that Thursday night is included in the program such an “escape”, that somehow on Friday morning to serve cake for breakfast or any other cake that you would normally have included on a festive table.

In the rest, you have at your disposal lamb or pork, which can be cooked very well on the grill, to get rid of the unwanted fat a bit.

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, 2 slices of whole wheat bread per day, and 2 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 every day.

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 that are not listed above, the reasons are as simple as possible. Otherwise, we can sink even further.

This stage coincides with the plateau phase; the phase in which the body has become accustomed to the adopted meal plan.

If you change the strategy by introducing a maintenance exercise plan, in addition to the 25 minutes of walking daily.

From a strictly alimentary point of view, the Dukan diet phase 3 of consolidation is relatively permissive, if we look at the other two phases (attack phase and cruise phase).

Food plan in the Dukan diet phase 3 of consolidation:

Day 1 :

  • Breakfast: a cup of coffee and a boiled egg
  • Lunch: an omelette with onion
  • Snack: pistachos
  • Dinner: a portion of chicken breast

Day 2 :

  • Breakfast : a cup of tea and an Apple
  • Lunch : tomatoes with cheese
  • Snack: some nuts
  • Dinner: grilled fish

Day 3 :

  • Breakfast: a cup with skim milk
  • Lunch: slices of ham and cheese
  • Snack: skim yogur
  • Dinner: roast chicken with hot spices (to aid digestion)

Day 4 :

  • Breakfast: a cup of coffee and yogurt
  • Lunch : grilled chicken breast
  • Snack: yogurt with goji fruits
  • Dinner: grilled salmon

5th day:

  • Breakfast: scrambled eggs and a piece of turkey breast
  • Lunch: seafood
  • Snack: low-fat cheese
  • Dinner : chicken breast

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 fiber, 8.9G protein

Ingredients:

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

Preparation method:

Preheat the oven to 200 C. Cut the asparagus and season with salt and pepper. Divide the asparagus into 4 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 4 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:

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

Preparation method:

  1. In a large pot, heat the olive oil with the chopped garlic and onion.
  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, 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.

Ellie Lauderdale

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.

Leave a Reply

Your email address will not be published.