Features of the “Cruise” stage of the Dukan diet

Choosing a weight loss regimen in the second stage of the Dukan diet

To obtain the desired results, it is important to adhere to the alternating days scheme:

1. If your goal is to lose five kilograms: alternate a protein day with a protein-carbohydrate day every other day;
2. If the goal is to lose ten kilograms, alternate days 2/2 or 3/3;
3. If there are more than ten extra kilos, eat protein foods for five days and protein-carbohydrate foods for five days, and so on.

The duration of the second stage “Cruise” depends on how many kilograms you want to lose. Once you reach your goal, you can move on to the third stage of the diet.

Principles of the second stage

The Dukan Diet during the second phase of the “Cruise” recommends following the following rules:

• Every day it is important to eat 30 grams of oat bran. If your body cannot tolerate oatmeal, you can replace it with buckwheat. Buckwheat can be boiled, cooked with milk, or simply steamed with water;
• To avoid constipation, you can eat 15 grams of wheat or rye bran once a day;
• To prevent stagnation, it is allowed to eat no more than a kilogram of dairy products per day;
• Try to drink two liters of liquid per day;
• Try to walk outdoors for at least half an hour every day.

By introducing vegetables into the menu, weight loss slows down a little. But, thanks to the alternation of days, the kilograms will melt.

Second phase. Alternation (Cruise)

During this phase of the diet, you need to alternate between pure protein days (PW) and protein-vegetable days (PV).
This stage continues until you reach your optimal weight (two to six months on average). You choose the rotation scheme for yourself. For example, one day pure proteins, the next day proteins with vegetables (1/1). Using the same principle, you can choose the 2/2, 3/3, 5/5 scheme for yourself. But Dr. Dukan advises sticking to a scheme that is easier for the body - 1/1.

During the Cruise phase, you can eat all foods from the Attack phase, as well as any vegetables, except starchy foods.

Prohibited: avocados, beans, beans (not green beans), peas, lentils, corn, peas, potatoes, olives, all types of cereals and pasta. Artichoke is on the border between permitted and unauthorized products, so if you still decide to eat it, remember to use reasonable quantities.

Main vegetables that can be consumed: tomatoes, cucumbers, radishes, peppers, fennel, asparagus, green beans, onions, leeks, pumpkin, cabbage (all types), mushrooms, celery, spinach, lettuce, endive, eggplant, zucchini. Eat carrots and beets in moderation and not at every meal, as they contain sugar. Salads can be dressed with low-fat sauces.

For variety, the Dukan diet allows consumption in the second phase:

- 1 tbsp. spoon of ketchup; — 0% yoghurt with fruit (1 piece); — natural soy yogurt (1 pc.).

However, only two foods per day are selected from the list of acceptable foods (for example, 1 tablespoon cornstarch and 1 teaspoon cocoa).

When cooking you can use:

sweetener, vinegar, herbs, spices, skimmed milk powder, salted gherkins and onions (no more than 1.5 onions on protein days), lemon, citrus zest, salt, mustard, soy sauce, paraffin oil, flavorings without oil and sugar, coffee, yeast, baking powder, gelatin, agar-agar, chewing gum and candies with aspartame, low-fat bouillon cube, as well as all additives from the Attack phase.

The portion of vegetable oil (olive/rapeseed) is increased to 1 tsp.

Tomato paste on black days can be consumed up to 2 tbsp. l. In BO days there are no restrictions.

Second phase rules

1) Consumption of oat bran is increased to 2 tbsp. spoons a day.

If you are intolerant to bran, you can use 2 tbsp. buckwheat (dry). Use with caution. since buckwheat and bran differ in their nutritional properties and are absorbed differently by the body. Exceeding the norm may cause stagnation.

Prepare buckwheat at your discretion (you can cook it in water, milk or steam it).

2) For constipation, you can use 1 tbsp. wheat bran (can be replaced with rye bran).

3) Try not to exceed 1 kg of dairy products per day to avoid stagnation.

4) Continue to drink at least 2 liters of clean water per day.

5) Daily walk increases to 30 minutes.

You should know that introducing vegetables will slow down your weight loss. In fact, pure proteins drive water out of the body, which improves results.

The return of water may take several days, which may seem like a period of stagnation. Don't worry, the weight loss doesn't stop, it could just be water return in disguise. If this happens, don't despair, wait a few days and on pure protein days all the excess water will go away. Don't forget that 1 liter of water weighs 1 kg.

What can you cook from?

The Alternation stage allows you to eat all the foods that were on the menu of the first phase of the Dukan diet. Plus vegetables are added to them.

Permitted products at the second stage “Cruise”:

1. Meat: prepare dishes from chicken, rabbit, beef, turkey, veal. It is useful to feast on tongue, offal, lean ham, quail;
2. Your menu should include dishes from hake, tuna, halibut, cod, catfish, salmon, sardines, sprat, herring and other types of fish;
3. You can enjoy seafood - mussels, squid, crabs, shrimp, scallops, oysters. And also lobsters, crayfish, octopuses, tiger shrimps;
4. The menu should consist of kefir, soft or granular cottage cheese, yogurt, processed and curd cheeses, and milk. Dairy products should have a fat content of no more than two percent;
5. The alternation phase recommends eating chicken or quail eggs;
6. Prepare dishes from vegetables, soy and mushrooms;
7. It is allowed to season dishes with the following seasonings, dressings and herbs: salt, pepper, dill, parsley. And also cilantro, garlic, mustard, vinegar, tomato paste;
8. Instead of sugar, use a sugar substitute.

The products described allow you to prepare delicious and healthy meals for every day. You can quench your thirst with green and herbal tea and unsweetened coffee.

The menu can include jellied meat made from permitted meat.

Products on the Dukan Alternation

Dukan diet Alternation involves adding vegetables and fruits to the base of the diet (lean meat, poultry, eggs, seafood, fish, low-fat dairy products). At the same time, the permitted products on the Dukan Alternation are:

• cabbage;
• salad;
• cucumbers;
• tomatoes;
• mushrooms;
• radish;
• pumpkin;
• celery;
• onion;
• eggplant;
• asparagus;
• pepper;
• green beans;
• zucchini;
• greenery;
• beets and carrots (in moderation);
• pasta (without calories, for example, Shirataki noodles);
• lemon;
• oat bran (2 tbsp per day);
• 0% yoghurt (including soy);
• skimmed milk;
• lean meat;
• mollusk, crustaceans, etc.;
• Tea coffee.

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List of prohibited foods for the Cruise stage of the Dukan diet:

• starchy root vegetables (potatoes, sweet potatoes, etc.);
• avocado;
• butter, vegetable oil;
• peas, lentils;
• corn;
• rice, other cereals;
• game meat.

Diet plan

The “Alternation” stage is aimed at consuming only protein foods and protein-vegetables. If you follow a protein-vegetable day, you can safely treat yourself to borscht, cabbage rolls, stews, salads and other delicious dishes.

The Dukan diet at the second stage of the “Cruise” may have the following menu for the week:

You can create your own menu for every day, taking into account your taste preferences and your goal.

How to cook according to diet rules

Recipes for preparing dishes in the second stage of the Dukan diet prohibit cooking with oils. But by using your imagination, you can create culinary masterpieces every day. It is only important to observe the alternation of products.

Healthy flatbread for weight loss

Mix cottage cheese and bran in equal proportions. Add chicken egg. Place the dough on a dry, hot frying pan. Fry the flatbread on both sides for three minutes.

You can eat a delicious flatbread every day.

Vegetable pancakes

Boil or bake the pumpkin. Grate it together with zucchini and carrots on a coarse grater. Use your hands and drain the juice.

Add an egg and a spoonful of cornstarch to the vegetables. Season with salt, pepper and other seasonings to taste.

Place the dough in a hot frying pan and fry on both sides until golden brown.

To prevent the pancakes from sticking to the bottom of the pan, you can grease it with vegetable oil.

Recipes for making vegetable pancakes recommend eating them with yogurt or cottage cheese.

Chicken pie

The second phase of the Dukan Diet “Alternation” allows you to enjoy chicken pie.

For the dish, take chicken fillet (300 grams), egg whites (4 pieces), low-fat kefir (150 milliliters), cottage cheese (300 grams) and seasonings to taste.

Beat the whites with salt. Grind the cottage cheese. Mix the whites with the chopped meat (half). Beat until smooth with a blender.

Mix cottage cheese and kefir with the second part of the meat, cut into cubes. Add beaten eggs to the mixture.

Pour the prepared dough into the mold and place in the oven to bake for half an hour.

Cauliflower Casserole

The Dukan diet at the second stage of the “Cruise” recommends preparing a vegetable casserole:

Boil half a kilogram of cauliflower. To do this, take boiling water and salt it. Dip the cabbage florets one by one in water for a couple of minutes;

Cut chicken fillet (300 grams) into cubes, salt and pepper;

Place the prepared products into the mold;

Pour a beaten mixture of two eggs and milk (150 milliliters) on top.

Bake in the oven until done. The diet allows you to optionally sprinkle the dish on top with grated cheese.

Seafood soup

You need to eat liquid food every day. The second stage of the Cruise diet recommends including seafood soup in the menu.

Take two liters of boiling water. Cut 400 grams of hake or pollock into pieces. Add fish to boiling water and boil for 15 minutes. Add salt with spices and seasonings to the soup. After boiling for 10 minutes, add 100 grams of shrimp.

Boil for five minutes and remove the soup from the stove. When serving, add chopped basil to each plate.

Authorized Products

Protein products allowed for consumption in the first phase of the Attack are complemented by a vegetable assortment of 28 items.

Greenery

• Dill
• Parsley
• Cilantro
• Basil
• Celery
• Leaf salad
• Spinach
• Chinese cabbage
• Szavel and others

Vegetables

At the Alternation stage, it is allowed to eat non-starchy vegetables:

• Tomatoes
• cucumbers
• Eggplant
• White cabbage
• Broccoli
• Brussels sprouts
• Kohlrabi
• Cauliflower
• Artichoke
• Radish
• Beet*
• Carrot*
• Zucchini
• Zucchini
• Pumpkin
• Mushrooms
• Onion
• Green beans

*Beets and carrots are allowed to be consumed in very limited quantities. The high sugar content of these vegetables can slow down weight loss.

Carrots can only be used as a “vegetable”. Carrot juice is prohibited.

Nuts

According to one of the latest adjustments to the Dukan diet, the list of allowed foods at the Alternation stage was supplemented with nuts. You can use them both on protein-vegetable days and on purely protein days. The main rule is not to exceed the specified norm:

• Almonds – 25 g;
• Raw peanuts – 50 g;
• Roasted peanuts – 35 g;
• Hazelnut – 22 g;
• Walnut – 22 g;
• Cashews – 28 g;
• Brazil nut – 21 g;
• Pine nuts – 22 g;
• Sunflower seed – 30 g;
• Pumpkin seed – 30 g;
• Sesame seed – 28 gr.

These standards are for raw nuts. If you take roasted nuts (for example, almonds or peanuts), then their daily consumption rate will be reduced significantly.

IMPORTANT! If you have eaten the permissible amount of nuts, then you should not consume butter on this day.

Vegetable oils

At this stage, it is allowed to consume up to 1 tablespoon of vegetable oil per day. It is usually used during cooking (for example, frying with 1-2 drops) or as a salad dressing.

It is advisable to use unrefined oils, because... they have a fairly high content of healthy fatty acids - olive, flaxseed, mustard, camelina, sunflower, etc.

Of the unrefined ones, for frying, it is good to use coconut oil.

Remember that if you ate a salad dressed with vegetable oil today, you can no longer eat nuts.

DOPs

• Corn starch - 1 tbsp. spoon or 20 grams;
• Skimmed milk powder – 2-3 tablespoons or 30 grams;
• Cheese (up to 7% fat) – 30 grams;
• Poultry sausages (up to 10%) – 100 grams;
• White table wine – 3 tablespoons or 30 grams – only for cooking;
• Coconut milk (up to 15% fat) – 100 grams;

It is important to remember that you can consume no more than two DOPs per day, including in ready-made dishes. For example: 30 grams of skimmed milk powder. Or 10 grams of cornstarch and 50 grams of coconut milk.

Other foods allowed on the Dukan Diet:

• Goji berries – 1 tbsp on purely protein days, 2 tbsp on protein-vegetable days;
• Shirataki noodles;
• Soy protein isolate;
• Wheat gluten;
• Low-fat cocoa;
• Psyllium;
• Egg powder;
• Gelatin – up to 30 grams per day;
• Apple pectin;
• Agar-agar;
• Sweetener (liquid or tablets);
• Sugar-free syrups – up to 20 ml.
• Chia seeds – 1 tbsp.