The consolidation phase of the Dukan diet implies a factor in which many other diets fail. This phase aims to avoid relapses or “rebound effects”, through the acquisition of eating habits, so that whoever does it does not feel that certain foods are denied, but that he chooses to avoid them. In addition, fruits are added to the diet for the first time, and not only that, but the use of trap meals is also allowed. We present you how to successfully overcome the consolidation phase.
How is the consolidation phase?
Once the attack phase and the cruise phase are over, we reach the consolidation phase, which aims to avoid the “rebound effect “, very common in many of the restrictive diets that deny certain foods (as in this case).
This rebound effect implies the recovery of the weight lost through the diet due to the recovery of the negative habits that have generated the accumulation of fat, which is why this phase is paramount.
In addition, after the intake of low amounts of calories, as in this diet, our metabolism adapts, which translates into spending less calories and it is much easier to gain weight again.
How long is the cruise phase?
Again, time is a problem, because for each kilogram of weight lost the phase must be maintained for five days (if we have lost 10 kilos, we must endure 50 days), although what is achieved with this is to establish new habits, so we approach this from a nutrition education point of view , and not as a restrictive diet.
What foods can we eat?
Food at this stage consists of continuing to feed the cruise phase (eggs, skim milk, meat and fish, as lean as possible, certain low-carb vegetables and a couple of tablespoons of oats daily), but we will add Also certain amounts of fruit every day except one a week.
You must bear in mind that not all fruits are valid; those high in carbohydrates such as dried fruits, bananas or grapes are not allowed. On the other hand, melon, pears, peaches or apples are ideal fruits for this phase.
We can also add some food high in starch (a complex carbohydrate), such as pasta or legumes, only once a week during the first half of this phase and twice a week during the second half. On the other hand, we must avoid frying and replace them with foods that can be cooked in the oven, steamed or in some alternative way to the addition of extra fats.
In the same way it happens with the consumption of “cheat meals” or trap meals ; meals in which we can consume what we want, but only during the second half of the phase. As we can do them twice a week, we will avoid doing them on consecutive days.
Previously we talked about one day a week we should avoid fruits; not only that, but also one day a week (which will be the same every week, for example, on Wednesdays) we will only consume the typical foods of the attack phase.Hyperproteic diet
How is a day in the consolidation phase?
The daily macronutrients of the second stage are very similar to those of the other two, and we should not forget that although we increase the carbohydrate content from fruits, foods, and high carbohydrate foods, this is still a hyperproteic diet, so the protein content will continue to predominate over the other two nutrients. They would approach the following generic values on a normal day;
- 990 Kcal
- 120 g of proteins
- 60 g of carbohydrates
- 30 g of fats
- 5 g of fiber
Any diet capable of meeting these requirements would be appropriate for the consolidation phase. Here we leave a possible menu for a normal day of this stage that would be able to adapt:
- Breakfast: a slice of whole wheat bread with two slices of ham.
- Lunch: a yogurt 0% fat. A chopped orange
- Food: tomatoes stuffed with brown rice. Compote of apples.
- Snack: a slice of wholemeal bread. Chicken breast.
- Dinner: baked hake. Roasted vegetables.Food from the consolidation phase
Risks and recommendations of the Dukan diet
The practice of physical activity at light intensity for half an hour a day is still crucial to achieve the desired objectives in this diet. In case that at some time of the day we do not feel satiated we can continue making use of the infusions such as green tea, black tea or coffee.
Finally, remember that any diet should be supervised by a doctor or a nutritionist to guide and monitor. This is especially necessary in diets where the calorie intake decreases below the range of 1100 – 1200 kcal.
Related Wiki Link: https://en.wikipedia.org/wiki/Dukan_Diet