Dukan diet - menu for phase 2 - cruise: alternating protein days with vegetable ones

Duration of phase 2 “cruise”

At the end of the “cruise” phase, you will be able to reach the weight that is considered ideal. It can be calculated if you go to the official Dukan website. There is also a weight loss chart. If we consider the average figure, the average rate of weight loss is about 1 kg per week. This is a pretty good indicator, especially considering that the kilograms have been gaining throughout my life.

To get rid of 10 kg of excess weight, it will take about 60-75 days. However, we should not forget about the individual characteristics of the body. There may be periods of weight “stagnation”, when it practically does not decrease, or weight loss occurs very slowly. There is no need to despair and panic, as this process is completely natural.

Result

Strict adherence to all the rules of the “Cruise” phase will allow you to soon notice the first results. By receiving nutritional components only from protein foods and vegetables, the body begins to actively burn fat. On average, 3-5 kg are lost per week. But there is no need to worry if your weight loss is less than these figures. This is determined by many indicators: initial weight, age, activity level, and so on. How many kilograms you can lose during the entire phase depends on its duration. There is no top bar.

The principle of the "cruise" phase

You can alternate products during the “cruise” phase according to different schemes, for example, 1/1, 2/2 and even 5/5. This has virtually no effect on the final result. However, the chosen 5/5 scheme is considered longer and more tiring. Therefore, even the author of the method himself recommends that his followers choose the 1/1 scheme, constantly alternating protein days with protein-vegetable days. Some people who are losing weight opt for the 2/2 scheme, since in this case it will be easier to create a menu, and the process of preparing dishes will not begin to tire.

Dukan also suggests losing weight in the “cruise” phase according to the 2/5 scheme (Monday and Thursday are protein days, and the rest are protein and vegetable days) and according to the 2/0 scheme (two protein days and two days without a diet). In the first case, you will only be able to get rid of a couple of extra pounds. The second option is more suitable for those people whose fat deposits are located mainly on the hips, and whose face, bust and shoulders are thin. If you follow a 2/0 rhythm, you can get pretty good results specifically for the lower body.

Disruption

Although the menu of the second stage of the Dukan diet is quite varied, a breakdown may occur. You can break down due to a bad mood, as well as due to life situations: birthday, corporate party, business meetings. It is better to think through such moments in advance.

If prohibited foods were consumed during the attack period, then one protein day is added. If there is a breakdown in alternation or stabilization, the next day should be protein-rich! If the breakdown was more than one day, then there should be at least two protein days.

There is no need to focus on deviations from the diet, scold yourself or punish yourself. Calmly continue your path to slimness and make an effort to prevent this from happening again!

Allowed products for the cruise phase

The “cruise” phase involves consuming the following products:

Cucumbers and tomatoes.
Cabbage and salad.
Radish.
Pumpkin.
Mushrooms.
Eggplant.
Onion.
Pepper.
Asparagus.
Zucchini.
Green beans.
Greenery.
It is allowed to include carrots and beets in the menu, but they must be consumed in limited quantities.
Pasta containing 0 kcal (shirataki noodles).
No more than 2 tablespoons of bran per day.
Lemon.
Soy yogurt or low-fat yogurts.
Skimmed milk.
Coffee and tea.
Lean meats.
Seafood: crustaceans, shellfish, etc.

You can also diversify your menu with some other products that are not prohibited during the “cruise” phase, but should be consumed in limited quantities:

Soy flour – no more than 20 g.
Ketchup – no more than 1 tbsp. l.
Yogurt with pieces of fruit, but without fat.
Corn starch – no more than 20 g.
Yogurt with 3% fat content - no more than 30 g.
Cheese with a fat content of 7% - no more than 30 g.
Poultry sausage – no more than 100 g.
Rhubarb and sorrel - no more than 100 g.
Soy sauce – no more than 5 g.
Cocoa without added sugar (fat content 11%) – no more than 7 g.

You are allowed to eat no more than 2 additional products from the list above per day.

You can also use salt, spices, vinegar, mustard, gelatin, and yeast when preparing dishes. It is allowed to add citrus zest and baking powder, bouillon cubes, which have zero calorie content. You can enhance the taste of dishes with the help of flavorings and sweeteners.

Stage diagram and duration

About this theme

The Atkins diet is an effective diet for weight loss

Those losing weight can determine the alternation scheme individually. It could be 2 through 2, 3 through 3, 4 and 4, etc. day. But the easiest way to tolerate alternating days is in a 1 to 1 ratio, when a protein day is followed by a protein-vegetable day, followed by another protein day, and so on.

The duration of the “cruise” phase, like the first stage of the Dukan diet, is determined individually and depends on what results need to be achieved. For some, two weeks of alternation is enough, while others will have to spend several months on this stage. The goal of the second phase is to achieve a weight that is considered ideal.

The duration, depending on the number of kilograms that need to be lost, is presented in the table.

Number of extra pounds	Duration of the stage
5 kg	15 days
10 kg	50 days
15 kg	85 days
20 kg	120 days
25 kg	155 days
30 kg	160 days
40 kg	190 days
50 kg	330 days

Menu for 7 days for the “cruise” phase

Monday: protein-vegetable day
Lunch: stewed cabbage, sausage without fat
Afternoon snack: tea with two “live candies”
Dinner: chicken nuggets and cucumber salad
Tuesday: protein day
Lunch: baked trout with cherry tomatoes
Afternoon snack: vinaigrette
Dinner: chicken broth, Dukan flatbread
Wednesday: protein-vegetable day
Lunch: fish balls, cabbage salad
Afternoon snack: Dukan profiteroles, tea
Dinner: two sausages, sweet pepper, tea
Thursday: protein day
Lunch: chicken fillet pancakes, kefir
Afternoon snack: Dukan flatbread and a piece of cheese
Dinner: cream of mushroom soup
Friday: protein-vegetable day
Lunch: boiled chicken breast, beet salad with yogurt dressing
Afternoon snack: cottage cheese casserole, tea
Dinner: vinaigrette, sausage
Saturday: protein day
Lunch: chicken cutlets, Dukan flatbread
Afternoon snack: crab sticks, mint tea
Dinner: fish soup
Sunday: protein-vegetable day
Lunch: tomato puree soup, fish, baked in the oven
Afternoon snack: green tea, Dukan profiteroles
Dinner: boiled turkey fillet, baked eggplant

Recipes for the “Alternation” phase

The diet of the “Cruise” stage can be quite tasty and varied thanks to the various Dukan recipes on rotation. Even those family members who are not losing weight may like them.

Vegetable and seafood salad for Dukan Cruise

For preparation you will need the following ingredients:

600 g shrimp;
2 boiled eggs;
2 sweet peppers;
green onions;
leaf salad;
2 tablespoons lemon juice;
4 tablespoons of Dukan mayonnaise.

Boil the shrimp in salted water for five minutes, cool them and remove the shells. Finely chop the onion, cut the eggs into cubes, and cut the pepper into thin strips. The ingredients are thoroughly mixed and seasoned with Dukan mayonnaise.

Tuna soup

To prepare the soup you need to take:

1 kg tuna fillet;
2 pieces of onions;
2 leeks;
1.5 liters of water;
salt, pepper, seasonings - to taste.

The peppers need to be washed and wrapped in food foil, and baked in the oven for about half an hour. The finished vegetable is cut into thin strips. The onion needs to be cut into half rings. The white part of the leek is chopped into thin rings. Spices are heated in a frying pan without adding oil. Then you need to add them to a pan with preheated water. Chopped vegetables and diced tuna fillet, salt, pepper and spices are added there. Cook the soup for 10 minutes over low heat. Before serving, let it sit for 20 minutes.

Granola with yogurt

To prepare the right dessert you will need:

4 tablespoons oat bran;
low-fat yogurt;
Goji berries;
sesame seeds;
2 tablespoons liquid sweetener.

Bran and sugar substitute must be thoroughly mixed. Heat the finished mixture in the microwave (a couple of minutes is enough). It should cool down a little. Granola served with yogurt. It can be decorated with sesame seeds or goji berries.

Failure during cruise phase

No matter how strong a person’s will is, almost no one is immune from breakdown.

If this happens, then you must adhere to the following tactics to correct the situation:

After the breakdown, the next two days must be purely protein.
Salt in the diet should be limited to a minimum, which will allow you not to retain excess water in the body.
You should drink at least 2 liters of water per day.
You need to set aside more time for a night's rest than usual.
You should devote at least an hour a day to walking.

Basic rules of the second stage of Dukan alternation

The second stage of the Dukan diet is aimed at gradual weight loss until the desired result is achieved. The basic rules for creating a diet are as follows:

You can determine your rotation schedule yourself.
Vegetables can be consumed both raw and thermally processed. They can be boiled, stewed, baked, grilled. But frying is excluded. You can make vegetable salads.
Oat bran is consumed in the amount of two tablespoons.
You can eat no more than 1 kg of dairy products per day.

IMPORTANT! As in the previous stage, it is necessary to adhere to fractional meals. Physical activity is also necessary.

Useful tips from nutritionists for losing weight on the Dukan diet

For a snack - only protein products.
White flour and sugar are prohibited.
More water, teas and decoctions.
The use of vitamin complexes.
Natural vegetables and fruits.

Dukan diet: recipes for alternation

Eastern soup

Two chicken breasts.
Liter of water.
A tablespoon of starch.
Egg.
A bunch of greenery.
A teaspoon of lemon juice.

Boil the chicken fillet, remove and cut. Add meat and starch to the cooled broth and bring to a boil. Turn off the heat and let the broth cool slightly, beat in the raw egg. At the end of cooking, chop the greens, pepper, salt and add lemon juice.

Fried vegetables with mushrooms

2-3 cloves of garlic.
10 champignons.
Two zucchini.
2 onions.
150 g tofu.
A teaspoon of soy sauce.
A bunch of green onions.

It is better to cook in a non-stick deep frying pan. Fry the chopped garlic until golden brown, add diced champignons, grated zucchini, chopped onions, 150 g of tofu. Stir until the ingredients soften. At the end, add sweetener and soy sauce. Garnish with chopped green onions.

Chocolate ice cream

100 g cottage cheese.
150 ml milk.
Three tablespoons of dry milk or protein powder.
1.5 teaspoons cocoa.
Sweetener powder.

Mix the ingredients in a blender bowl, transfer to a saucepan and boil. Pour the cooled mixture into molds and refrigerate, stirring every 15 minutes. In an hour, dessert is ready.

Dukan bran bread

12 tablespoons of bran (6 oat and 6 wheat).
250 g of cottage cheese with fat content up to 2%.
Three eggs.
Half a teaspoon of soda.
Half a tablespoon of vinegar.
2/3 teaspoon of soda.
A teaspoon of vegetable oil to grease the mold.

Mix cottage cheese and eggs, add bran and mix again. Quench the soda with vinegar and add to the mixture. Grease the mold with vegetable oil and sprinkle with bran. Put the mixture into the mold and make a loaf. Place in an oven preheated to 180 degrees, bake at 200 degrees for 40 minutes. Turn off the heat and leave the bread inside for 20 minutes.

Cheese according to Dukan

Half a liter of milk 1% fat.
500 g of cottage cheese up to 2% fat.
One egg.
Half a teaspoon of baking soda and salt.
Any spices.

Put cottage cheese in a saucepan, pour milk, add salt and soda. Preheat to 80 degrees. Reduce heat and stir until mixture is smooth. Remove from heat, let the cheese cool and add spices. Transfer the mixture into a container and leave it in the refrigerator for a couple of hours to harden.