For this Stabilization Phase of the diet to lose weight, its creator Pierre Dukan indicates that it is enough to maintain some behavioral guidelines to be able to enjoy the right weight achieved and without danger of regaining the lost kilos.
The first thing is not to forget the new habits that have been incorporated and therefore there are certain rules that it will be necessary to follow if you do not want to regain the lost weight and for this, always remember the importance of each food:
- Daily consumption of proteins, vegetables and fruits.
- Moderate consumption of carbohydrates from pasta, rice, potatoes and, in general, all foods that contain starches.
- Specific consumption of foods that contain simple carbohydrates such as buns, cookies, industrialized or high-fat products, fried foods, ice creams or sauces.
- Drink 2 liters of water a day to eliminate toxins and hydrate the body.
- Add oat bran (3 tablespoons a day) as it contains a high level of fiber that helps intestinal transit and gives a greater feeling of satiety.
- Eat little salt, especially on days when you only eat protein.
- Do physical exercise to burn excess calories.
- Maintain one day a week to consume pure protein.
Although you can eat everything you want in this phase, it is necessary to clarify that this does not mean that you can return to bad habits or consume refined products rich in sugars and flours on a daily basis.
The idea at this stage of the diet is to learn to maintain healthy eating habits for life based on what has been learned during the Consolidation Phase, because if you fail in this simple fact, you will surely gain weight again. how to increase body fat.
When you reach a phase, it is necessary to learn to balance good habits with temptations until you find your own alternative of “stabilization”, something that takes some time but that is possible to achieve by reaching a balance.
Stabilization Phase Menu
Following the same parameters of the previous phases of the Dukan Diet for Consolidation, a day is maintained in which only proteins can be eaten while for the rest of the days it is possible to follow a menu like the following:
- coffee or tea with skim milk.
- 2 slices of whole wheat bread with butter.
- 1 apple with skin.
- 1 tablespoon of oat bran.
- unsweetened green tea.
- fruit salad (pineapple, melon and pear).
- 2 slices of ham.
- lentils with steamed broccoli.
- 40 grams of Emmental cheese.
- plain skimmed yogurt.
- 1 tablespoon of bran.
- spiced chicken skewers.
- grilled vegetables.
- pear and vanilla mousse.
- 1 tablespoon of oat bran.
Completed the Stabilization Phase of the Dukan Diet, follow a supplement to the plan that allows you to maintain control without having to start over from the beginning. We will explain it in the Dukan Nutritional Ladder .