The Dukan Diet focuses on foods that were eaten when humans did more hunting and gathering.It allows a lot of non-starchy vegetables.The diet says that these two foods are essential for rapid weight loss and long-term weight maintenance.The Dukan Diet is easy to follow.During and after the diet, it gives you a list of 100 foods that are allowed.You can eat as much or as little as you want.A variety of resources give you different cooking tips and recipes that make following the diet easy.You can follow this program successfully if you review the different phases of the diet, the allowed foods and different recipes.
Step 1: You should talk to your doctor.
It's important to figure out whether or not weight loss is appropriate for you before starting a program.You need to talk to your doctor about whether or not the Dukan Diet is right for you.You should make an appointment to see your doctor.If you want to lose weight, talk to your doctor about how much you should lose.Discuss the Dukan Diet with your doctor.Do you think this type of eating pattern is appropriate for you?It's a good idea to ask your doctor for help with weight loss.If you have chronic diseases like high blood pressure or diabetes, this is important.Ask your doctor to refer you to a registered dietitian if you decide to try out a diet.
Step 2: Set your own goals.
It's important to set goals when starting a new diet.Goals can give you a path to follow and can also be motivating.Your weight loss goals need to be realistic in order for you to succeed.You could be setting yourself up for failure if they're not.It is recommended to lose 1-2 pounds per week.This is considered safe and sustainable by health professionals.It is not realistic to lose 10 pounds in 2 weeks.You have to lose it over 4-5 weeks.Setting multiple goals is something you may want to consider.You can set small goals along the way.It can help keep you motivated while you lose weight.
Step 3: Prepare the pantry and kitchen.
Prepare your home to make sure you follow the Dukan Diet correctly.To get the kitchen ready, you'll need to stock up on allowed foods and consider getting rid of foods you shouldn't be having.There are 100 "approved foods" that you can eat on the Dukan Diet.The diet doesn't restrict the amount of these foods.Eggs, lean beef, pork, seafood, soy and tofu products, and low-fat dairy are all included.Non-starchy vegetables are allowed.You can use the list to shop at the grocery store.This list can be used to make sure that you don't have certain foods in your home.Consider giving away banned foods to a food bank or throwing them away if they've already been opened.Go to the grocery store and take your approved foods list.The Dukan Diet allows you to stock up on items you enjoy.
Step 4: There is a meal plan and recipe calendar.
The Dukan Diet doesn't have a lot of rules when it comes to preparing food.A meal plan can give you an idea of what you'll be eating over the course of a week.It's a good idea to come up with a meal plan.The approved foods list is required for this activity.During one week of the Dukan Diet, write down what you will be eating for breakfast, lunch, dinner and snacks.This plan of meals can help keep you on track, do meal prep in advance, and reduce trips to the grocery store during the week.
Step 5: Purchase more resources.
There is a lot of extra resources on the official Dukan Diet website.If you are unsure of how to follow the diet, need extra ideas for meals or need some encouragement, consider getting weight loss coaching.The Dukan Diet has a coaching program.While you're trying to lose weight, this service may help keep you motivated and on track.Cookbooks.There are several books that you may want to purchase.They explain the diet in detail and give you information on nutrition.There is a website and email service.The Dukan Diet website has an option to sign up for weekly emails.These posts can give a unique recipe, cooking tip or motivation.
Step 6: Follow approved recipes.
It is important to follow approved recipes and cooking techniques with any diet.You will see the best weight loss when followed correctly.The Attack, Cruise, Consolidation and Stabilization phases are part of the Dukan Diet.Each phase has different "allowed foods" and cooking techniques.Make sure you know what phase you're in so you follow the diet correctly.Low-fat cooking methods are suggested by the Dukan Diet.When cooking, use little to no fat.You can download or print out recipes that are appropriate for the Dukan Diet.To fit the Dukan Diet plan, make a list of the recipes you currently make.
Step 7: It's important to eat the right type of food.
The Dukan Diet has a list of "allowed foods".You can eat these sources during any phase of the diet.You should only eat seafood from the following types: arctic char, catfish, cod, grouper, haddock, halibut, herring, mackerel, mahi mahi, monkfish, orange roughy, perch, red snapper, salmon or smoked salmon.Fat-free turkey and chicken sausages, low fat deli slices of chicken or turkey, and wild duck are some of the poultry items.Lean center-cut pork chops, lean slices of roast beef, pork loin roast, reduced-fat bacon are some of the red meats and pork.The center cut belly bacon is leaner than regular bacon.Tofu, seitan, soy foods, and veggie burgers are vegetarian.Fat-free dairy products include cottage cheese, cream cheese and milk.
Step 8: You can eat vegetables.
The Dukan diet allows over 30 vegetables.Make sure you pay attention to exactly when you add these foods because they are only allowed on certain phases.Try any of the vegetables that are allowed: asparagus, cabbage, broccoli, brussels sprout, carrot, cauliflower, cucumber, eggplant, endive, and green beans.When you get to the Cruise phase, you can add in some of these vegetables.You don't eat these everyday.
Step 9: The attack phase begins.
The first phase of the Dukan Diet has an attack phase.The goal of the Attack phase is to get people to lose weight.Depending on your weight, you can spend a few days or a week on the Attack phase.This phase will put you into a state of ketosis.Your body is burning fat for energy here.Fruits, vegetables, and grains are not allowed during this phase.To keep the ketones out of your body, you need to drink a minimum of 8 glasses of fluids a day.The Dukan Diet recommends 13 glasses of fluids a day.The Attack phase is when the Dukan Diet recommends starting an exercise program.Exercise in the morning helps burn calories from fat.
Step 10: New foods will be introduced during the Cruise Phase.
This is the second phase of the diet.You'll start adding different foods back to your diet, however it still is skewed towards high levels of protein and very low amounts of carbs.The goal of the Cruise phase is to keep losing weight until you reach your goal weight.You're eating all 100 of the "allowed foods" at this time.The Cruise phase allows you to indulge in more food, but you need to change your menu during the week.The Attack phase of the Dukan Diet is when you include both vegetables and meat.It's important to exercise for at least 30 minutes daily.Fast walking is the main form of exercise recommended by the Dukan Diet.
Step 11: Keep your weight on the Consolidation Phase.
The longest phase of the Dukan Diet is the Consolidation phase.It's based on the amount of weight you've lost.You're learning to maintain your weight while adding other foods back to your diet in this phase.Everyone's Consolidation phase length will be different.For every pound you lose, you're supposed to stay on this phase for 5 days.If you lose 10 pounds, you'll stay in the Consolidation phase for 50 days.The main components of your diet that are allowed during this phase are the 68protein foods and 32 vegetables that were allowed in the previous two phases.You're allowed to have one serving of fruit daily, one "cheat meal" per week and 2 slices of whole grain bread per day during the first half of the consolidation phase.2 slices of whole grain bread per day, 2 "cheat meals" per week, and 2 ounces of fruit are allowed for the last half of the consolidation.One day a week, follow the Attack phase guidelines and add some foods back to your diet.Don't eat meat on this day.
Step 12: The stabilization phase should be the focus.
The stabilization phase focuses on weight maintenance long-term, even though the consolidation phase starts.You can have more freedom in your food choices, but you have to follow a certain day to day menu.One of the non-negotiable rules of this phase is that you should eat 3 cups of oats a day.You can add this to food.One day of the Attack phase is recommended by the Dukan Diet to help maintain your weight loss.The Dukan Diet emphasizes the need to increase your lifestyle activity, like taking the stairs instead of the elevator.
Step 13: It's a good idea to weigh yourself regularly.
One of the best ways to maintain your weight is by weighing yourself regularly.This will help you hold yourself accountable to your goals.Many studies show that people who have lost weight can keep it off more easily if they are weighing themselves at least once a week.It's a good idea to weigh yourself weekly.You won't get an accurate information day-to-day if you weigh yourself daily.It is appropriate to have natural fluctuations in weight once or twice a week.If you can, try to weigh yourself on the same day of the week as you do with your clothes.Over time, this will give you a more accurate trend.It's acceptable for you to have a small weight range.To see where those weight changes are coming from, you need to address your diet and lifestyle.
Step 14: You can join a Dukan Diet support group.
A support group is an important part of weight maintenance.Whether you attend a support group meeting or have friends or family that support you, this is a key aspect to being able to maintain your weight long-term.Many studies show that people who have a support group lose more weight, but are able to keep it off for a long time.There are several support systems for the Dukan Diet.You can pay for things like weight loss and maintenance coaching.If you can't use any of the Dukan support services, ask friends, family members or co-workers if they can be your support group.They might want to try the Dukan Diet with you.
Step 15: A journal is a good place to keep a food diary.
A food journal can be used for more than weight loss.It's also a great weight maintenance tool.Track your meals and types on a daily basis to help you maintain your weight loss.A food journal can be anything.You can either download a food journal app or keep a paper and pencil version.If you're in the weight maintenance phase, you might not need to journal every day.Track your food at least 4-5 times a week.Write down your breakfast, lunch and dinner meals in your journal.You should write down any snacks and beverages you consume during the day.In regards to the Dukan Diet, you may want to make a note of the days when you're only going to eat vegetables and lean meat.If you notice that your weight is going up more than you want, you can check your food journal to see where the gain is coming from.