The Consolidation Phase

After you have reached your 'true weight' or the weight that you want you should continue with a transition diet, in order to bury those kilos for good.
The length of this phase is calculated according to how much weight you have lost, based on 10 days for every 1 kilo you have lost.
Example: For 10 kilos lost you need to be on the transition diet for (10X10) = 100 days.
In order to consolidate your weight you need to fallow the transition diet strictly. DO NOT BRUSH OFF the transition diet, otherwise your hard work will be in vain, and you will start adding back kilos.


You are allowed the following foods:

• All the protein foods from the Attack diet and the vegetables from the Cruise diet.
• 1 serving of fresh fruit per day, except bananas, grapes, cherries, dried fruits, and nuts (walnuts, peanuts, almonds, pistachios, macadamias, and cashews).
• 2 slices of 100% whole grain bread per day
• 1½ ounces (40 grams) of cheese per day
• 2 servings of starchy foods per week, but no more than 225 gr per portion. In the first half of your consolidation phase, you are allowed 1 serving of starchy foods per week and in the second, 2 servings per week. Starchy foods refer to potatoes, foods made from flour, such as breads, pasta, couscous, bulgur wheat, and wheat berries, polenta, quinoa, and millet as well as cereals such as rice and corn. Please do try and use the ones made of durum or whole grain varieties. 

Rice and potatoes are also allowed, but, can only be eaten occasionally.

• Lamb, roast pork, and ham (lean cuts), once or twice a week
• 2 celebration meals per week (you are free to choose any foods). Everything is allowed, but only one of each: 1 starter, 1 main dish, 1 dessert, and allowed, but only one of each: 1 starter, 1 main dish, 1 dessert, and 1 glass of win, but all in a reasonable quantity but only once. Be careful to space out your celebration meals to give your body time to recover in between. 

Many of you who have got this far will have become so used to eating in a new way that you will hesitate to let go and enjoy a celebration meal. You should understand, though, that these meals too have been carefully planned. Moreover, these celebration meals are not simply suggestions, they are instructions you must follow to the letter.The Dukan Diet is a comprehensive program, and you cannot pick and choose from its different component parts without reducing its effectiveness.

• YOU MUST HAVE 1 day of pure proteins (the Attack diet) per week, on the same day every week and without fail.  If for some reason you cannot keep to your pure protein day on your chosen day one week, do it the previous day or the next day, and the following week go back to your chosen day. But do not slip into the habit of breaking the rhythm this way.
• 2 table spoons of oat bran per day