Dukan Diet Consolidation Phase (With Food List)

Here’s all you need to know about the Dukan diet consolidation phase. What is the consolidation phase, what is consumed, and what needs to be done at this stage? Find out in this article.

Dukan Diet Consolidation Phase (With Food List)

With the attack and cruise phases, our bodies are now tired of the effects of diet.

The consolidation phase is designed to stabilize your new weight and gradually reintroduce more varied foods, not for continued weight loss.

However, it is impossible to lose as much weight as in the attack or cruise phases. At this stage, let’s talk about what we are doing and what we are not doing on the Dukan diet.

Dukan diet consolidation phase

It’s normal to see minor fluctuations in weight during the first few weeks of the consolidation phase as your body adjusts, but significant weight gain is not expected and should be monitored

The duration of the consolidation phase is determined by multiplying the number of pounds lost during the Attack and Cruise phases by 5, not 10.

That number is the number of days for the consolidation phase. So if lost 10 kilograms (22lbs), 10 × 10 = 100 days is the duration of the consolidation phase.

Let’s go through this example. The consolidation phase duration should not be arbitrarily divided; it is determined by the specific formula based on the weight lost to ensure gradual reintroduction of foods.

In the consolidation phase, your body will get stronger without gaining weight.

The consolidation phase is one of the most critical stages in order not to regain the weight loss in the Dukan diet.

A pure protein day once a week is recommended during the consolidation phase to help maintain weight loss, and it can be on any day, not necessarily Monday.

On days other than the pure protein day, you should follow the consolidation phase guidelines, including controlled portions of certain foods, rather than eating anything as long as it is not too oily.

The consolidation phase allows for 1 “celebration meal” per week in the first half and increases to 2 “celebration meals” per week in the second half, not “award meals”. We can define the award meal as follows.

Celebration meals allow for more flexibility in food choices, including foods not permitted in earlier phases, but they should be consumed in moderation and not as a free-for-all. But you should not forget that this is not an award day but an award meal.

Reward meals are working, preparing you for the next diet phase. So, after dieting, your body will gradually get used to foods other than protein and vegetables.

The reason that the consolidation phase is in two phases is to accustom the body to the meals in the first part before the sudden load is applied to the body and then to bring the healthy nutrition back to the body by accustoming the body to all the meals in the second part.

What to Specifically Eat at the Dukan Diet Consolidation Phase

Consolidation phase

Foods you can eat during the Dukan diet consolidation phase

  • During the consolidation phase, you can introduce two slices of whole-grain bread per day as part of a balanced reintroduction of carbohydrates.
  • If you prefer not to consume bread, you can replace your bread with 2 tbsp whole wheat flour. Or you can consume 220 grams of starchy food instead of your 2 slices of bread, right? Don’t think of pastries and pasta immediately when you think of starchy food. Dukan firstly recommends pulses as starch food consumption, then brown bulgur, whole wheat pasta, etc.
  • One portion of low-sugar fruit daily is recommended during the consolidation phase, excluding high-sugar fruits like bananas, grapes, cherries, and figs. One portion of fruit, 4-5 plums, 1 medium apple, etc. You can calculate the size. High sugar content, such as bananas, grapes, cherries, and figs, is at this stage.
  • You can consume 40 grams of cheese daily, as long as that cheese is not very fatty. If you don’t want to eat cheese, you might wonder what you can eat instead. You can consume nuts such as walnuts, hazelnuts, almonds, peanuts, or pumpkin seeds instead of cheese. You can have up to 40 grams of any of these, and they cannot be roasted. You can consume some of the 40 grams of cheese, with the other part with hazelnuts.
  • You are entitled to one starch at your meal once a week. At this stage, you can consume 220 grams of baked pastry, rice, peas, legumes, potatoes, pasta, etc. It is also important to cook it without oil: For example, instead of fries, you can choose an oil-free baked potato baked in the oven.

See Also:

Dukan Diet Stabilization Food List

4 Phases Dukan Diet Meal Plan

Clean Eating Food List

Vegetarian Protein Sources