Health & Life

What is the Dukan Diet? Benefits and How to Follow the Dukan Diet

The Dukan Diet is a trusted and popular weight-loss plan, favored by many celebrities. This well-known diet has gained a lot of attention, and it's time to delve into the details and discover what makes it so effective.

Administrator

9 August, 2024

The Dukan Diet is a weight-loss program designed by French nutritionist and dietician, Dr. Pierre Dukan. Introduced in the 1970s, the Dukan Diet gained worldwide popularity with the release of Dr. Dukan’s book, The Dukan Diet, in 2000. Published in 32 countries, the book has helped readers achieve rapid weight loss results without experiencing fatigue.

1 What is the Dukan Diet?

The Dukan Diet is a high-protein, low-carb weight loss regimen designed to help individuals lose weight quickly without experiencing hunger. It also aims to maintain stable weight in the long term.

When following this diet, individuals are allowed to consume 100 foods, including 72 high-protein foods such as meat, fish, and eggs, as well as 28 additional foods like vegetables, condiments, and flavors.

What is the Dukan Diet?

2 How Does the Dukan Diet Work?

Attack Phase

Goal: Stimulate the body to maximize its reserves, including burning fat quickly while preserving muscle and bone mass. Note that during this phase, you may feel slightly exhausted as it indicates that your body is utilizing its fat reserves.

Duration:

3 – 5 days: For weight loss goals of less than 45 pounds (20.4 kg).
5 – 7 days: For weight loss goals between 45-60 pounds (20.4-27.2 kg).
5 – 10 days: For weight loss goals of more than 60 pounds (over 27.2 kg).

During the attack phase, focus on consuming protein-rich foods from meat, fish, and seafood, avoiding dairy products containing fat. Additionally, include 1.5 tablespoons of oat bran and at least 1.5 liters of water in your daily intake.

Attack Phase: Quick Results

Cruise Phase

Goal: Prevent the weight lost in the first phase from returning.

Duration: Depending on the weight lost in Phase 1, calculate the duration of Phase 2 using the following rule: For every 2 pounds (0.9 kg) lost in the Attack Phase, spend 10 days in the Cruise Phase.

For example, if you lost 6.5 pounds (nearly 3 kg) in Phase 1, your Cruise Phase should last for 30 days.

Options:

1 protein day followed by 1 day of vegetables + protein
3 protein days followed by 3 days of vegetables + protein
5 protein days followed by 5 days of vegetables + protein

You can freely choose and prepare allowed vegetables, including broccoli, spinach, cabbage, and more. Additionally, ensure you consume 2 tablespoons of oat bran and at least 1.5 liters of water daily.

During this phase, you are permitted to consume fat-free yogurt (less than 6% fat), cottage cheese (up to 1 teaspoon), cheese (up to 2 slices), and whole wheat bread (up to 50 grams).

Cruise Phase: Solid Achievements

Consolidation Phase

Goal: Your current weight is at a healthy level, so you can relax your diet a little, but it’s important to maintain control to prevent weight gain.

Duration: Calculated in the same way as the Cruise Phase.

Rules:

Have only protein-based meals one day per week.

Include 2.5 tablespoons of oat bran in your daily diet.

Drink plenty of water, at least 1.5 liters per day.

Eat fruit daily, except for bananas, cherries, and grapes.

Consume starchy foods like potatoes, corn, peas, and other similar options twice a week.

Indulge in treats twice a week, but avoid having them during main meals (breakfast, lunch, and dinner).

Consolidation Phase: Stabilizing Weight

Stabilization Phase

This is the final phase, and it is based on four simple rules to maintain a stable weight for life without the fear of regaining weight.

Rules:

Consume 3 tablespoons of oat bran every day.

Drink at least 1.5 liters of water daily.

Exercise regularly or engage in light physical activity by walking more.

Have protein-only meals one day per week.

Following these four rules will help you maintain a balanced weight and a healthy figure for life. Once you reach this stage, you can eat whatever you like for the remaining six days.

Stabilization Phase: Lifetime Results

3 General Principles of the Dukan Diet

To lose weight rapidly without exhaustion, and to prevent skin issues like stretch marks or cellulite, the Dukan Diet is built on the following principles:

Stay hydrated by drinking at least 1.5 liters of water daily, including herbal teas, green tea, and curly endive root water.
Avoid adding fat to your meals.
When seasoning your food, reduce the amount of salt and increase the use of sauces and spices.
Consume whole oat bran every day.
Combine regular exercise with your diet to enhance its effectiveness.

General Principles of the Dukan Diet

4 Is the Dukan Diet Safe and Sustainable?

The Dukan Diet is one of the most effective weight loss programs recognized by many nutrition experts as it not only helps individuals shed excess weight quickly but also ensures long-term weight stability.

Additionally, this diet is ideal and not overly restrictive as it doesn’t force you to limit your food choices or adhere to strict timelines. However, the complex rules and restrictive nature of the diet may make it challenging to follow in the long term. Therefore, once you commit to the Dukan Diet plan, it’s important to be persistent and closely follow the guidelines to maintain stable weight.

Furthermore, it’s important to note that despite its effectiveness, the Dukan Diet may not be suitable for everyone, especially individuals with chronic illnesses. Always consult your doctor before starting any new diet plan.

Is the Dukan Diet Safe and Sustainable?

5 Sample Meal Plan for the Dukan Diet

Attack Phase

Breakfast

Low-fat cheese with 1.5 tablespoons of oat bran, cinnamon, and a sweetener
Coffee or tea with skim milk and a sweetener
Mineral water

Attack Phase Breakfast

Lunch

Grilled chicken
Diet gelatin
Noodles cooked in bouillon
Iced tea

Attack Phase Lunch

Dinner

Grilled beef and turkey
Diet gelatin
Coffee or tea with skim milk and a sweetener
Mineral water

Attack Phase Dinner

Cruise Phase

Breakfast

3 eggs
Sliced tomatoes
Coffee with skim milk and a sweetener
Mineral water

Cruise Phase Breakfast

Lunch

Grilled chicken with green vegetables
Greek yogurt, 2 tablespoons of oat bran, and a sweetener
Iced tea

Cruise Phase Lunch

Dinner

Grilled beef fillet
Steamed fish
Diet gelatin
Coffee with skim milk and a sweetener
Mineral water

Cruise Phase Dinner

Consolidation Phase

Breakfast

3 scrambled eggs, 40 grams of cheese, and ham
Coffee with skim milk and a sweetener
Mineral water

Consolidation Phase Breakfast

Lunch

2 slices of whole wheat bread
½ cup of cottage cheese with 2 tablespoons of oat bran, cinnamon, and a sweetener
Iced tea

Frequently asked questions

The Dukan Diet is a high-protein, low-carb weight loss diet designed by French doctor Pierre Dukan. It comprises four phases: two for weight loss and two to maintain that weight loss.

The four phases are: 1. Attack Phase: Eat as much as you like from a list of 72 high-protein foods, along with 1.5 tablespoons of oat bran and at least 6 cups of water per day. Exercise is optional. 2. Cruise Phase: Continue with the high-protein diet, but now add non-starchy vegetables every other day. You can also include 2 tablespoons of oat bran daily and continue with the water and exercise regimen.

3. Consolidation Phase: This phase aims to prevent rebound weight gain. You can eat protein and vegetables freely, plus some fruit, cheese, and starches. You also introduce 2 ‘celebration’ meals a week where you can eat whatever you want. Continue with the oat bran and water, and aim for 25 minutes of daily walking. 4. Stabilization Phase: This is a lifelong commitment to maintaining your weight loss. You can eat whatever you like without gaining weight, provided you follow three mandatory rules: eat only oat bran every day, walk 20 minutes daily, and designate one day a week as a pure protein day.

Proponents of the Dukan Diet claim it promotes rapid weight loss without hunger, stabilizes blood sugar, and lowers the risk of diabetes and cardiovascular disease. It also purportedly improves energy levels and overall health.

Allowed foods include lean meats, fish, seafood, eggs, non-fat dairy, and tofu. During the Cruise Phase, you can add low-carb vegetables like spinach, broccoli, and cauliflower. In the Consolidation Phase, you can introduce fruits, whole grains, and some starchy vegetables.

As with any restrictive diet, there are potential side effects and risks. The Dukan Diet is no exception and may cause fatigue, bad breath, constipation, and nausea. More severe risks include nutritional deficiencies, increased risk of kidney stones, and an unhealthy relationship with food due to the diet’s restrictive nature.

It’s always best to consult with a healthcare professional or a registered dietitian before starting any new diet, especially one as restrictive as the Dukan Diet. They can help you determine if it aligns with your health goals and advise on potential modifications to suit your individual needs.