For this Stabilization Phase of the diet to lose weight, its creator Pierre Dukan indicates that it is enough to maintain some behavioural guidelines to enjoy the right weight without the danger of regaining the lost kilos. The first thing is not to forget the new habits that have been incorporated, and therefore there are specific 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 litres of water daily to eliminate toxins and hydrate the body.
- Add oat bran (3 tablespoons a day), as it contains a high level of fibre that helps intestinal transit and gives a more incredible 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 you can return to bad habits or consume refined products rich in sugars and flour daily. The idea at this stage of the diet is to learn to maintain healthy eating habits for life based on what has been known 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 alternative of “stabilization,” which takes some time but is possible to achieve by reaching a balance.
Stabilization Phase Menu
Following the exact 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:
| Mealtime | Food/Drink | Quantity |
|---|---|---|
| Breakfast | Coffee or tea | 1 cup |
| Skim milk | 1/4 cup | |
| Whole wheat bread | Two slices | |
| Butter | 1 tbsp | |
| Apple with skin | 1 | |
| Oat bran | 1 tbsp | |
| Midmorning | Unsweetened green tea | 1 cup |
| Fruit salad (pineapple, melon, and pear) | One serving | |
| Ham | Two slices | |
| Meal | Lentils | One serving |
| Steamed broccoli | One serving | |
| Emmental cheese | 40g | |
| Afternoon snack | Skimmed yogurt | One serving |
| Bran | 1 tbsp | |
| Dinner | Spiced chicken skewers | One serving |
| Grilled vegetables | One serving | |
| Pear and vanilla mousse | One serving | |
| Oat bran | 1 tbsp |
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.
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.