Dukan Diet Consolidation - allowed foods in the third stage, sample menu with recipes

During this stage, your body will learn to adapt to the new weight.

When you finally reach your weight loss goal, it's time for the consolidation phase - during this period, your body needs to get used to the new weight and maintain it for a long period of time.

Fat is a way of storing excess calories in reserve so that our body does not starve in possible difficult conditions with a lack of food.

Restricting calories causes a series of chemical reactions. They increase the feeling of hunger, significantly reducing energy. This is how the body smoothly transitions to a state of sorts of hibernation.

But your body can also become too efficient at absorbing calories. That is, if you normally absorb 100 Kcal from one slice of bread, then in the future the body will learn to absorb 120-130 Kcal from the same slice. Your body will become a sponge, actively absorbing calories. This is how excess weight appears.

Dukan fastening - rules

Having decided on the duration of the 3rd stage of the Dukan diet, remember the existing rules of the diet:

1. Eat your favorite dishes without various additives - sauces, vegetable oil, mayonnaise. Eliminate them from your diet altogether so that your weight is always normal.
2. Eat 2 large spoons of oat bran and 2 slices of whole grain bread daily.
3. Remember about water - the acceptable norm is 1.5-2 l/day.
4. You can eat 40 grams of cheese per day.
5. Do not have feasts for several days in a row. Eat whatever you want once a week, but decide when the “belly feast” will be - for breakfast, lunch or dinner.
6. Go on a protein diet once a week. On this day, it is allowed to eat fish, lean meat, skinless chicken breast, low-fat fermented milk products, and seafood.
7. Add one serving (up to 250 g) of pasta and cereals per week in the first half of the stage, and two in the second. You are allowed to eat chickpeas, brown rice, lentils, and potatoes.
8. Walk every day for at least 25 minutes, do not forget about sports - this will not only help you lose weight, but will also benefit your health.
9. Eliminate dried fruits and nuts from your diet. Opt for “fruit” snacks by choosing between one medium apple and an orange or two apricots and two kiwis. Grapes, bananas and cherries remain prohibited.

How long does the Dukan diet last? Consolidation

As in the case of the previous stages, stage 3 of Dukan Consolidation over time is determined individually, because the achievements of the person losing weight are taken into account here. The duration of the Consolidation is influenced by how many kilograms you lost during the Attack and Alternation, with the number of kilograms lost multiplied by 10. For example, if the scale shows that you have lost 5 kg, then the Consolidation should last 50 days.

Differences from stages 1 and 2

The third stage of the diet is aimed at maintaining the finished result, bringing it to the final result due to metabolic processes, so you need to move on to it only after the complete completion of stage 2. The time is not difficult to calculate - for every kilogram of weight you lose, you will need about 10 days for the body to remember your result. Gradually, using the system, you will not fight for every gram of your correct weight: if you have removed 10 kg, it will take about 100 days for stage 3 to consolidate the kilograms. If 20 kg is 200 days, 40 is 400 days, and so on. That is, with a large weight loss, you will need more than six months to a year in order not to lose the result and leave everything as it is forever. If you are eager to have a blast, then remember that the lost kilograms come back very quickly, unfortunately, faster than you want. But there is good news - in this phase there are so-called feasts - several days when you can break away a little and eat your favorite food. Since in the third stage the diet becomes richer, it is important to resist temptations and keep a tight rein on yourself. You should eat within reasonable limits, little by little and about 5-6 times a day.

Dukan Diet Consolidation - allowed foods

Having completed the Alternation, many women are interested in what they can eat on the Dukan Diet. So, in addition to the protein foods and vegetables that you consumed in the initial stages, the list of allowed foods also includes:

• A serving of fruit per day. Dukan prefers apples, which contain pectin, an element beneficial for the body. The apple can be replaced with a pear, peach, slice of watermelon, grapefruit, or a handful of strawberries or raspberries.
• Roast pork or leg of lamb.
• 2 slices whole grain bread.
• 40 grams of hard cheese.
• Starchy foods cooked without fat.

Table of approved Dukan products

The Dukan Consolidation phase is conventionally divided into 2 parts. Find out which products of the third stage of the Dukan diet are allowed in the first half:

Moving on to the second half of the Dukan Consolidation stage, in addition to those foods that are allowed in the first part, you can add one more serving of holiday food and starchy dishes. Remember that a feast should replace one meal - breakfast, lunch or dinner. It is also worth noting that the menu for Consolidation must be planned so that two holiday meals do not take place on two days in a row.

Reviews

“ Natalia, 35 years old . During the 3rd stage of the diet, I wanted to howl at the moon, I spent a long time scolding Dukan himself, myself and everyone around me, accusing me of all mortal sins. I thought why I got involved in this diet. How is it that I have lost so much and still have to stick to some kind of diet. Then I sat down and calmed down, looked at myself in the mirror, and decided that I didn’t want to miss such a great result. I just accepted the fact that I was still on a diet. No, I accepted this type of nutrition as needed for me personally. Diet just sounds disgusting. As a result, I “sat” for more than 9 months on consolidation. My weight returned to normal, my body became much better, I even lost a few more kilograms. I am very pleased that I survived this stage of my life. Only the fourth point remains. Hooray!! »

“ Victoria, 27 years old. When my second stage was coming to an end, I was disappointed - now I would have to diet for a long time. Well, there’s nothing to do, even during this time I got used to this kind of nutrition. I survived the third stage quite easily. I think that my weight has been fixed for quite a long time. Let's see what will happen next. By the way, I lost 20 kilos. »

" Anonymous. Unfortunately, the third stage seemed something terrible for me. And after the second one, I gave myself a feast for the whole world, not even like that - a feast of a week of gluttony. Of course, I later regretted it greatly. Many people say that they learn from mistakes, so I start all over again, although not for such a long time. It's a shame that I didn't listen to the system. »

“ Arina, 30 years old. From the very beginning, the Dukan diet did not give me any hope and looked extremely strange, but the results it brought me were worth the effort and work on myself. I was on this diet for a very long time, and I had to be in the third stage for the same amount of time. But this time is over and now I am slim and beautiful, I feel great, I catch the glances of passers-by. And most importantly, I love myself. »

Dukan Diet Menu Consolidation

This diet allows you to experiment in the kitchen and come up with a variety of dishes with protein products. Those who have no desire to create can use the approximate menu for a week of the Dukan diet Consolidation:

1st day:

• cottage cheese casserole with berries (use a substitute instead of sugar);
• a plate of sea fish soup with whole grain bread;
• pear;
• boiled fish, broccoli casserole, baked with cheese.

Day 2:

• oatmeal cooked with milk, cocoa with sugar substitute;
• broccoli soup, complemented with cheese and herbs;
• chicken cutlets, vegetable salad;
• kefir with two spoons of bran, cheesecakes.

3rd day:

• chicken omelette, sugar-free cocoa, bread with cheese and tomato;
• baked chicken drumstick, vegetable borscht (without potatoes);
• berries (up to 150 g);
• cottage cheese soufflé with sugar substitute.

4th day:

• baked apple, cheesecakes;
• pea porridge, beef stewed with vegetables;
• baked fish fillet, salad with cheese, eggs, tomato, herbs;
• whole grain bread, a glass of kefir with two tablespoons of bran.

Day 5:

• unsweetened low-fat cottage cheese, supplemented with a spoon of yogurt;
• pancakes made from cottage cheese and bran;
• 2 chicken cutlets with 1 egg;
• soufflé made from chicken fillet, eggs and milk.

Day 6:

• rice with vegetables, steamed chicken cutlet;
• zucchini pancakes, vegetarian borscht;
• broccoli salad with seafood;
• cottage cheese soufflé with lemon.

Day 7:

• bran cheesecakes, medium-sized orange;
• egg and broccoli soup cooked in chicken broth, whole grain bread with a piece of cheese;
• vegetables, creamed mushroom soup (or other type of mushroom);
• yogurt with 2 tablespoons of bran and sweetener.

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If there is a breakdown

The Dukan diet is quite simple in its implementation, however, it can sometimes be violated. For example, when, at the height of one or another stage, a person allows himself sweets or alcohol, an extra portion of a starchy product or a forbidden vegetable. There is nothing critical about this, it is important to pull yourself together and do the following:

• do not despair and maintain a positive outlook on things;
• return to your previous regimen and extend the diet for several days;
• in the next few days strictly adhere to a protein diet;
• drink more plain water;
• get enough sleep;
• spend more time in the fresh air.

The diet is a very gentle diet for overweight people, for those who want to get rid of kilograms, but do not want to exhaust themselves. Like any diet, it cannot be absolutely permissive, but the restrictions at its core are more than acceptable.

Recipes for Stage 3 of the Dukan Diet

It’s easy to get confused in all the recommendations on foods allowed during the Consolidation diet stage and their correct dosage. The simplest and easiest recipes for consolidating the Dukan diet will help you quickly prepare a delicious dinner from ingredients that do not contradict the menu developed by the French doctor. For example, light fish fillet cutlets will not harm your figure.

Ingredients:

• milk with 0% fat content – ​​100 ml;
• white fish fillet – 400 g;
• oat bran – 2 tbsp. l.;
• onion – 1 pc.;
• seasonings - to taste.

Cooking method:

1. Pour hot milk over the bran.
2. Make mince from a piece of fish. Next, put the onion into the meat grinder.
3. Combine the fish and onion mixture with seasonings, add the swollen bran to the preparation.
4. Cook the cutlets in a frying pan or in a double boiler.

The recipes allowed by Dukan during Consolidation are very diverse: thanks to them, you will not only be able to realize many culinary fantasies, but also will not feel deprived of food. According to Dukan's recipe, it is very easy to prepare a light green salad - a dish consisting of fiber-rich foods and containing many microelements beneficial to the body.

Ingredients:

• radishes – 1 handful;
• cucumber – 1 pc.;
• soy sauce – 1 tbsp. l.;
• sweet pepper – 1 pc.;
• lettuce leaves - to taste.

Cooking method:

1. Finely chop the peppers, chop the cucumbers and radishes.
2. Place green salad leaves on a plate and top with prepared ingredients.
3. Season the salad, add some salt, and pour over the Chinese sauce.

It is difficult for true sweet tooths to stick to any diet, because each of them involves excluding various types of desserts and sweets from the menu. If you have reached the Dukan Consolidation stage, it means that you can afford to relax a little and eat some treat, for example, vanilla ice cream. It won’t be difficult to do it yourself, the main thing is to follow Dr. Dukan’s recommendations.

Ingredients:

• gaur gum – 0.5 tsp;
• vanilla flavoring – 3 drops;
• sweetener – 1 tsp;
• vanilla bean - for decoration;
• milk with 0% fat content – ​​0.5 l.

Cooking method:

1. Pour the milk into a bowl, add gum, flavoring, and sweetener.
2. Whisk the mixture until the bubbles on the surface are well formed.
3. Place the mixture in the freezer for a short time, then beat again.
4. Transfer the future ice cream into a mold and place in the freezer until frozen.

Risks and disruptions

The main psychological risk when following the Dukan diet during the third stage is the psychological moment. It seems to you that since you have already achieved great results, then you can eat whatever you want, and you don’t need to follow a strict diet, since it takes a very long time.

Irritability, nervousness, anger at oneself, depression, and psychological attacks on others may appear. During such moments, you need to go to the mirror and talk frankly with yourself, try to explain that you have already gone through a lot, you have achieved a lot, and if you miss this moment now, you will need to repeat everything again, and this will take a very long time and will be more difficult to bear. lost look.

Be open and honest with yourself - it helps.

The Dukan Diet has a strict and systematic approach. If you approach the problem of losing excess weight using this diet creatively, you can achieve incredible results, the main thing is desire and your willpower!

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