What are the four phases of the Dukan Diet. How does the Dukan Diet promote rapid weight loss. What foods are allowed and restricted in each phase of the Dukan Diet. How long does each phase of the Dukan Diet last. What are the potential benefits and drawbacks of following the Dukan Diet.

The Dukan Diet: An Overview of the Popular Weight Loss Plan

The Dukan Diet, created by French doctor Pierre Dukan in the 1970s, has gained worldwide popularity as a low-carb, high-protein weight loss plan. Inspired by a patient with obesity who was willing to give up anything except meat to lose weight, Dr. Dukan developed this diet based on his experience with patients. The diet book, published in 2000, has sold over 3 million copies globally.

Celebrities like Kate Middleton and Jennifer Lopez have credited the Dukan Diet for their weight loss success. But what exactly does this diet entail, and how does it work? Let’s delve into the details of this four-phase weight loss plan.

Understanding the Concept of “True Weight” in the Dukan Diet

Before starting the Dukan Diet, individuals are encouraged to calculate their “true weight.” This concept is unique to the Dukan Diet and takes into account various factors such as:

• Gender
• Age
• Weight loss history
• Other personal factors

The “true weight” becomes the goal weight for the dieter. The duration of each phase in the diet is determined based on this calculated weight, making the plan somewhat personalized.

How is the “true weight” calculated?

The Dukan Diet website provides a calculator that considers multiple factors to determine an individual’s “true weight.” This calculation aims to set a realistic and healthy weight goal for each person, rather than promoting an unrealistic or potentially harmful target weight.

The Attack Phase: Jumpstarting Weight Loss with High Protein

The Attack Phase is the first and most restrictive phase of the Dukan Diet. Its primary purpose is to kickstart rapid weight loss through a high-protein, low-carb approach.

Duration of the Attack Phase

The length of the Attack Phase can vary from 1 to 7 days, depending on how much weight an individual needs to lose. Those with more weight to lose may stay in this phase longer.

Allowed Foods in the Attack Phase

During this phase, dieters are limited to the following foods:

• Lean meats (beef, pork, lamb)
• Poultry
• Fish and shellfish
• Vegetarian proteins (soy, tofu, tempeh, seitan)
• Fat-free dairy products (cottage cheese, milk, cream cheese, Greek yogurt, sour cream, ricotta)
• Water (6-8 cups daily)
• 1.5 tablespoons of oat bran per day
• Shirataki noodles

Foods to Avoid in the Attack Phase

The Attack Phase restricts the following food groups:

• Fruits
• Vegetables
• Carbohydrates and grains (except for the allowed oat bran)
• Sugars
• Fats
• Alcohol

Exercise During the Attack Phase

In addition to dietary restrictions, the Attack Phase introduces a daily exercise routine of 20 minutes of brisk walking.

Sample Meal Plan for the Attack Phase

Here’s an example of what a day of eating might look like during the Attack Phase:

• Breakfast: One serving of low-fat cottage cheese
• Lunch: Spicy chicken kebabs
• Dinner: Chicken tandoori with shirataki noodles

The Cruise Phase: Introducing Vegetables for Sustained Weight Loss

The Cruise Phase is the second stage of the Dukan Diet, designed to continue weight loss at a more gradual pace while introducing more variety into the diet.

Duration of the Cruise Phase

The length of the Cruise Phase is calculated based on a schedule of three days for each pound you want to lose. For most people, this phase lasts anywhere from 1 to 12 months, depending on their weight loss goals.

Alternating Days in the Cruise Phase

During the Cruise Phase, dieters alternate between two types of days:

1. Pure Protein (PP) days: Similar to the Attack Phase, these days consist of only lean protein foods.
2. Protein and Vegetables (PV) days: On these days, dieters can add non-starchy vegetables to their protein intake.

Allowed Foods in the Cruise Phase

In addition to the foods allowed in the Attack Phase, the Cruise Phase introduces:

• Non-starchy vegetables (leafy greens, root vegetables, mushrooms, onions, broccoli, cauliflower)
• 2 tablespoons of oat bran per day (increased from 1.5 tablespoons in the Attack Phase)
• 1 teaspoon of oil in salad dressing

Foods to Continue Avoiding in the Cruise Phase

The Cruise Phase still restricts:

• Fruits
• Starchy vegetables (potatoes, corn)
• Carbohydrates and grains (other than the allowed oat bran)
• Sugars
• Fats (except for the small amount allowed in salad dressing)
• Alcohol

Exercise During the Cruise Phase

The exercise recommendation increases to 30 minutes of brisk walking each day during the Cruise Phase.

Sample Meal Plan for the Cruise Phase

Here’s an example of what a Protein and Vegetables (PV) day might look like during the Cruise Phase:

• Breakfast: Scrambled eggs with smoked salmon
• Lunch: Turkey on a bed of lettuce
• Dinner: Meatloaf with mushrooms

The Consolidation Phase: Gradually Reintroducing Foods

The Consolidation Phase marks the transition from active weight loss to weight maintenance. This phase aims to prevent the rapid weight regain that often occurs after restrictive diets.

Duration of the Consolidation Phase

The length of the Consolidation Phase is calculated as five days for every pound lost during the Attack and Cruise Phases. For example, if you lost 20 pounds, your Consolidation Phase would last 100 days.

New Foods Allowed in the Consolidation Phase

During this phase, dieters can gradually reintroduce a wider variety of foods:

• 1 to 2 servings of fruit per day (except for high-sugar fruits like bananas, grapes, and cherries)
• 2 slices of whole grain bread per day
• 5 ounces of hard rind cheese
• 1 to 2 servings (1 cup when cooked) of starchy foods per week
• 1 to 2 “celebration meals” per week, where you can eat whatever you want

Protein-Only Day in the Consolidation Phase

To maintain weight loss, the Consolidation Phase includes one day per week of pure protein intake, similar to the Attack Phase.

Exercise During the Consolidation Phase

The exercise recommendation increases slightly to 25 minutes of brisk walking each day during the Consolidation Phase.

The Stabilization Phase: Maintaining Your Weight Loss Long-Term

The Stabilization Phase is the final and lifelong phase of the Dukan Diet. It aims to help dieters maintain their weight loss while enjoying a more balanced and flexible eating plan.

Key Principles of the Stabilization Phase

The Stabilization Phase is based on three main rules:

1. Consume 3 tablespoons of oat bran daily
2. Choose stairs over elevators whenever possible
3. Have one pure protein day per week (usually Thursday)

Flexibility in the Stabilization Phase

During this phase, dieters can eat whatever they want six days a week, as long as they follow the three main rules. This flexibility allows for a more sustainable long-term approach to eating.

Potential Benefits and Drawbacks of the Dukan Diet

Like any diet plan, the Dukan Diet has its pros and cons. It’s important to consider these factors before starting this or any other weight loss program.

Potential Benefits of the Dukan Diet

• Rapid initial weight loss, which can be motivating
• High protein intake, which can help preserve muscle mass during weight loss
• Structured approach with clear guidelines
• No calorie counting required
• Includes a maintenance phase to help prevent weight regain

Potential Drawbacks of the Dukan Diet

• Very restrictive, especially in the early phases
• May lead to nutrient deficiencies due to limited food choices
• High protein intake may be challenging for those with kidney problems
• Limited scientific evidence supporting its long-term effectiveness and safety
• May be difficult to sustain in social situations or when dining out
• Could lead to disordered eating patterns in some individuals

Is the Dukan Diet Right for You? Considerations and Alternatives

Before embarking on the Dukan Diet or any other significant dietary change, it’s crucial to consider your individual health needs, lifestyle, and long-term goals.

Who Might Benefit from the Dukan Diet?

The Dukan Diet may be suitable for individuals who:

• Need to lose weight quickly for a specific event or health reason
• Enjoy high-protein foods and don’t mind a restricted diet
• Have no underlying health conditions that could be negatively impacted by a high-protein diet
• Are committed to following a structured eating plan

Who Should Avoid the Dukan Diet?

The Dukan Diet may not be appropriate for:

• Individuals with kidney problems or a history of kidney stones
• People with a history of eating disorders
• Vegetarians or vegans, due to the heavy reliance on animal proteins
• Pregnant or breastfeeding women
• Those who prefer a more flexible approach to eating

Alternative Approaches to Consider

If the Dukan Diet doesn’t seem like the right fit for you, there are many other evidence-based approaches to weight loss and healthy eating to consider:

• Mediterranean Diet: Emphasizes whole grains, fruits, vegetables, lean proteins, and healthy fats
• DASH Diet: Designed to lower blood pressure, but also effective for weight loss
• Flexitarian Diet: A mostly plant-based diet that allows occasional meat consumption
• Weight Watchers (WW): Focuses on portion control and a points-based system
• Intuitive Eating: Encourages listening to your body’s hunger and fullness cues

Remember, the best diet is one that you can stick to long-term and that provides balanced nutrition. Always consult with a healthcare professional or registered dietitian before starting any new diet plan to ensure it’s safe and appropriate for your individual needs.

Dukan Diet: Phases, Sample Menus, and More

By Rena GoldmanMedically Reviewed by Kayli Anderson, RDN

Reviewed: November 4, 2022

Medically Reviewed

The Dukan diet contains two phases that aim to help you lose weight and an additional two phases to help you keep it off.Thinkstock

For celebrities, looking a certain way is part of their job. It’s how many actors get roles, and singers often prepare for tours by getting in better shape. Some opt for a diet and exercise plan that produces quick results — not necessarily a lifestyle plan for overall health.

That’s where diets like the Dukan diet come in. Big names who have credited the diet for their weight loss include British royal Kate Middleton and singer-actress Jennifer Lopez. (1)

The diet is a low-carb, high-protein weight loss plan, similar to the Atkins diet, that’s split into four phases. It claims to help you lose weight quickly without being hungry.

What Is the Dukan Diet, and How Does It Work?

Pierre Dukan, MD, a French doctor who specializes in weight loss and management, created the Dukan diet in the 1970s after being inspired by a patient with obesity. The man told Dr. Dukan he could give up anything if it would help him lose weight — except for meat.

In 2000, Dukan published The Dukan Diet, a book outlining an eating plan that was based on his experience using it with patients. The book ended up reaching global popularity, selling over 3 million copies worldwide.

A Guide to Following the 4 Phases of the Dukan Diet

First, the diet helps you find out what your “true weight” should be. (2) The “true weight” calculation considers your gender, age, weight loss history, and a variety of other factors. This number will then be your goal.

This diet contains four phases that are designed to help you meet your goal weight, according to the Dukan diet website. The length of time each phase lasts is based on your “true weight. ”

The Attack Phase

The first phase kicks the diet off with a heavy amount of lean protein. It can last from one to seven days, depending on how much weight you need to lose. You are allowed to eat only lean animal proteins in unlimited amounts during the whole phase. You’ll also drink 6 to 8 cups of water and eat 1.5 tablespoons (tbsp) of oat bran per day.

What You Can Eat

• All types of lean meat, including beef, pork, lamb, and any other red meat
• Chicken
• Fish and shellfish
• Vegetarian proteins, including soy, tofu, tempeh, and seitan
• Fat-free dairy, such as cottage cheese, milk, cream cheese, Greek yogurt, sour cream, and ricotta
• Water
• 5 tbsp oat bran
• Shirataki

What to Avoid

• Fruits
• Vegetables
• Carbohydrates and grains (other than oat bran)
• Sugars
• Fats
• Alcohol

The Attack Phase is also when you start an exercise routine of 20 minutes of brisk walking each day.

A 1-Day Sample Meal Plan for the Attack Phase

• Breakfast: one serving of low-fat cottage cheese
• Lunch: spicy chicken kebabs
• Dinner: chicken tandoori and shirataki noodles

The Cruise Phase

The second phase is when you can start adding nonstarchy vegetables to your eating plan. You’ll alternate between one day of only lean protein and one day of lean protein mixed with nonstarchy vegetables, plus you’ll increase to a 2-tbsp serving of oat bran per day. The Cruise phase length is based on a schedule of three days for each pound you want to lose, and in most cases runs anywhere from 1 to 12 months.

To help with weight loss, proponents of the Dukan diet recommend 30 minutes of brisk walking each day.

What You Can Eat

• All types of lean beef, pork, lamb, or any other red meat
• Chicken
• Fish and shellfish
• Vegetarian proteins, including soy, tofu, tempeh, and seitan
• Fat-free dairy, such as cottage cheese, milk, cream cheese, Greek yogurt, sour cream, and ricotta
• Water
• Nonstarchy vegetables, like leafy greens, root vegetables, mushrooms, onions, broccoli, and cauliflower
• 2 tbsp oat bran
• Shirataki
• 1 teaspoon (tsp) of oil in a salad dressing

What to Avoid

• Fruits
• Starchy vegetables, like potatoes and corn
• Carbohydrates and grains
• Sugars
• Fats
• Alcohol

A 1-Day Sample Meal Plan of the Cruise Phase

• Breakfast: scrambled eggs with smoked salmon
• Lunch: turkey on a bed of lettuce
• Dinner: meatloaf with mushrooms

The Consolidation Phase

After the first two phases have helped you lose weight, the Consolidation phase gradually introduces more food groups again. This phase lasts five days for every pound lost and is designed to prevent rebound weight gain.

You’ll continue eating lean protein and nonstarchy vegetables, along with some carbs and fats, with one day of lean protein only each week. Your oat bran serving stays at 2 tbsp per day.

To maintain the weight loss, try to aim for 25 minutes of brisk walking each day.

What You Can Eat

• 1 to 2 servings of fruit per day (except those indicated below)
• 2 slices of whole grain bread per day
• 5 ounces (oz) hard rind cheese
• 1 to 2 servings (1 cup when cooked) of starchy foods per week
• 1 to 2 celebration meals (including only 1 serving of each: appetizer, entrée, dessert, and a glass of wine) per week
• 2 tbsp oat bran per day

What You Can’t Eat

• Bananas
• Grapes
• Figs
• Cherries
• Alcohol (other than the one glass of wine in the celebration meals)
• Sugar

A 1-Day Sample Meal Plan of the Consolidation Phase

• Breakfast: omelet with vegetables and cheese
• Lunch: grilled chicken in a salad with greens and a low-fat dressing
• Dinner: crab and tomato-stuffed flounder

The Stabilization Phase

The final phase lasts indefinitely and is meant to help you keep the weight off. It’s very similar to the Consolidation phase, but allows you to be a little looser with the carbs and fats. One day out of the week should still be lean protein only, and each day you’ll have 3 tbsp of oat bran.

Twenty minutes of brisk walking per day is still recommended to maintain weight loss. You’re also encouraged to practice lifestyle fitness habits, like taking the stairs instead of an elevator.

Use the same guidelines from the Consolidation Phase to plan meals:

What You Can Eat

• 1 to 2 servings of fruit per day
• 2 slices of whole grain bread per day
• 5 oz hard rind cheese
• 1 to 2 servings (1 cup when cooked) of starchy foods per week
• 1 to 2 celebration meals (including only 1 serving of each: appetizer, entrée, dessert, and a glass of wine) per week
• 3 tbsp oat bran per day

What You Can’t Eat

No foods are forbidden, but you need to continue monitoring the amounts carefully.

Can the Dukan Diet Result in Weight Loss and Other Health Benefits?

There haven’t been many quality studies on the Dukan Diet, but indirect research suggests high-protein, low-carb diets can be effective for weight loss.

A review published in the journal Nutrients that looked at popular diets without calorie targets found the Atkins Diet — which has similarities to the Dukan diet — to be most effective for weight loss among the plans studied. (4)

The Dukan diet does promote weight loss, says Mary Anne Smith, MS, BSN, RN,  customer success manager at Collective Medical in Austin, Texas, but it’s a weight loss that’s hard to maintain. “Whenever you’re cutting out food groups and sticking to protein only, it can get boring and hard to stick to,” she explains.

More on Weight Loss

5 Things Dietitians Wish You Knew About Losing Weight

A study published in the journal Roczniki Panstwowego Zakladu Higieny looked at women following the Dukan diet. (5) The women, who were ages 19 to 64, ate large amounts of animal protein per day and lost an average of 33 pounds in 8 to 10 weeks.

The authors concluded, however, that the weight loss was likely due to a calorie deficit and not macronutrient composition. And because the diet was low in important nutrients, including calcium, iron, potassium, and vitamins A, C, and D, they warned that adopting a high-protein diet may be harmful to health in the long run.

While she doesn’t recommend the diet overall, Jennifer Fitzgibbon, RDN, CDN, a registered oncology dietitian at Stony Brook Cancer Center in New York, says there are some positive aspects to it: a focus on lower fat proteins, using oat bran to get fiber, limiting alcohol and sugar, and recommending exercise and a lot of water.

The main focus of the Dukan diet is to help people lose weight. It doesn’t offer additional benefits, other than reducing your risk of obesity-related conditions if you can maintain the weight loss.

Who Should Try the Dukan Diet and Why?

In the eyes of nutrition professionals, this is very much a fad diet. Someone who doesn’t have pre-existing health conditions and wants to lose weight for a special occasion might find the diet helpful.

The diet provides a lot of guidance and strict rules, which can be good if you have trouble regulating your eating patterns. You can buy the book The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever for $16 and follow it on your own, or purchase the online coaching program for $29.95 per month.

Who Should Avoid the Dukan Diet and Why?

The Dukan diet is not recommended for anyone with an existing health condition because it restricts a lot of nutrients. For someone with diabetes, kidney disease, or heart disease, or those who are pregnant or breast-feeding, the risks far outweigh the benefits, says Fitzgibbon.

There’s too much protein for people with kidney disease or those at risk of kidney stones, not enough fiber for heart disease patients, and the diet makes insulin regulation difficult for people with diabetes.

Other health concerns include constipation, bad breath, tiredness, and headaches, says Smith.

“You’ll feel tired and foggy and might not be able to maintain exercise,” she says.

Furthermore, because the Dukan diet allows you to liberally eat red meat, it may also raise your risk for certain kinds of cancer, like colon cancer, according to Harvard Medical School. (6)

Other Precautions to Consider Before Trying the Dukan Diet

One reason experts caution against certain high-protein diets is because there isn’t enough research on the long-term effects on the body. Most of the current studies focus on short-term results without looking at overall health years later.

That’s why it’s important to talk with your healthcare team and dietitian before giving the program a shot. Not only might another plan be more appropriate for your weight loss goals, but due to the stringent guidelines, the Dukan diet may result in health harms.

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Editorial Sources and Fact-Checking

1. Dukan Diet ‘Tops List of Worst Celeb Diets.’ NICS Well.
2. True Weight — Is It the Same as Ideal Weight? Dukan Diet.
3. Deleted, October 13, 2022.
4. Anton SD, Hida A, Heekin K, et al. Effects of Popular Diets Without Specific Calorie Targets on Weight Loss Outcomes: Systematic Review of Findings From Clinical Trials. Nutrients. August 2017.
5. Wyka J, Malczyk E, Misiarz M, et al. Assessment of Food Intakes for Women Adopting the High Protein Dukan Diet. Roczniki Panstwowego Zakladu Higieny. 2015.
6. Red Meat and Colon Cancer. Harvard Health Publishing. January 1, 2008.

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Does It Work for Weight Loss?

Many people want to lose weight quickly.

However, fast weight loss can be difficult to achieve and even harder to maintain.

The Dukan Diet claims to produce rapid, permanent weight loss without hunger.

However, you may wonder if this diet would work for you.

This is a detailed review of the Dukan Diet, explaining everything you need to know.

DIET REVIEW SCORECARD

• Overall score: 1.63
• Weight loss: 1.75
• Healthy eating: 2
• Sustainability: 1.25
• Whole body health: 0.75
• Nutrition quality: 2.5
• Evidence based: 1.5

BOTTOM LINE: The Dukan Diet is complicated, eliminates lots of healthy foods, may prompt health concerns due to its high protein content, and is probably not a long-term solution for weight loss.

The Dukan Diet is a high protein, low carb weight loss diet that is split into four phases.

It was created by Dr. Pierre Dukan, a French general practitioner who specializes in weight management.

Dukan created the diet in the 1970s, inspired by a patient with obesity who said he could give up eating any food in order to lose weight, except for meat.

After seeing many of his patients experience impressive weight loss results on his diet, Dukan published “The Dukan Diet” in 2000.

The book was eventually released in 32 countries and became a major bestseller. It reportedly helped people achieve rapid, easy weight loss without hunger.

The Dukan Diet shares some features of the high protein, low carb Stillman Diet, along with the Atkins Diet.

Level of effort

The Dukan Diet requires a high level of effort. It’s extremely restrictive, especially in the earlier phases of the program, and requires you to take a daily supplement of oat bran.

You must also track your progression through multiple phases of the program that each have their own different guidelines and requirements.

The early phases of the diet are extremely low in carbs, like the keto diet. However, keto allows for larger quantities of fat, non-starchy vegetables, and low sugar fruits like berries. In other words, keto offers slightly more flexibility when it comes to exactly what you can eat.

Later phases of the Dukan Diet offer more flexibility regarding the types of food you can eat, but there are still a number of strict rules to follow.

Does it allow for dietary restrictions and preferences?

The Dukan Diet allows for some dietary restrictions and preferences, such as gluten-free or dairy-free eating. You can choose foods within the approved food lists for each phase that are a fit for your dietary preferences.

However, the diet may be difficult for people who follow a vegetarian or vegan diet, as it limits foods like grains, beans, and fruit.

The Dukan Diet starts by calculating your goal weight — called your “true” weight — based on your age, weight loss history, and other factors.

How long you stay in each phase depends on how much weight you need to lose to reach your “true” weight.

These are the four phases of the Dukan diet:

1. Attack phase (1–7 days): You start the diet by eating unlimited lean protein plus 1.5 tablespoons of oat bran per day.
2. Cruise phase (1–12 months): Alternate lean protein one day with lean protein and non-starchy veggies the next, plus 2 tablespoons of oat bran every day.
3. Consolidation phase (5 days for every pound lost in phases 1 and 2): Unlimited lean protein and veggies, some carbs and fats, one day of lean protein weekly, 2.5 tablespoons of oat bran daily.
4. Stabilization phase (indefinite): Follow the Consolidation phase guidelines but loosen the rules as long as your weight remains stable. Oat bran is increased to 3 tablespoons per day.

As shown above, the diet is divided into two weight loss phases and two maintenance phases.

Each phase of the Dukan Diet has its own dietary pattern. Here’s what you’re allowed to eat during each.

Attack phase

The Attack phase is primarily based on high protein foods, plus a few extras that provide minimal calories:

• lean beef, veal, venison, bison, and other game
• lean pork
• poultry without skin
• liver, kidney, and tongue
• fish and shellfish (all types)
• eggs
• nonfat dairy products (restricted to 32 ounces or 1 kg per day), such as milk, yogurt, cottage cheese, and ricotta
• tofu and tempeh
• seitan, a meat substitute made from wheat gluten
• at least 6.3 cups (1.5 liters) of water per day (mandatory)
• 1.5 tablespoons (9 grams) of oat bran daily (mandatory)
• unlimited artificial sweeteners, shirataki noodles, and diet gelatin
• small amounts of lemon juice and pickles
• 1 teaspoon (5 mL) of oil daily for greasing pans

Cruise phase

This phase alternates between 2 days.

On day one, people are restricted to foods from the Attack phase. On day two, they’re allowed Attack phase foods plus the following vegetables:

• spinach, kale, lettuce, and other leafy greens
• broccoli, cauliflower, cabbage, and Brussels sprouts
• bell peppers
• asparagus
• artichokes
• eggplant
• cucumbers
• celery
• tomatoes
• mushrooms
• green beans
• onions, leeks, and shallots
• spaghetti squash
• pumpkin
• turnips
• 1 serving of carrots or beets daily
• 2 tablespoons (12 grams) of oat bran daily (mandatory)

No other vegetables or fruits are permitted. Other than 1 teaspoon (5 mL) of oil in salad dressing or for greasing pans, no fat should be added.

Consolidation phase

During this phase, people are encouraged to mix and match any of the foods from the Attack and Cruise phases, along with the following:

• Fruit: one serving of fruit per day, such as 1 cup (100 grams) of berries or chopped melon; one medium apple, orange, pear, peach, or nectarine; or two kiwis, plums, or apricots
• Bread: two slices of whole grain bread per day, with a small amount of reduced fat butter or spread
• Cheese: one serving of cheese (1. 5 ounces or 40 grams) per day
• Starches: 1–2 servings of starches per week, such as 8 ounces (225 grams) of pasta and other grains, corn, beans, legumes, rice, or potatoes
• Meat: roast lamb, pork or ham 1–2 times per week
• Celebration meals: two “celebration meals” per week, including one appetizer, one main dish, one dessert and one glass of wine
• Protein meal: one pure proteins day per week, where only foods from the Attack phase are allowed
• Oat bran: 2.5 tablespoons (15 grams) of oat bran daily (mandatory)

Stabilization phase

The Stabilization phase is the final phase of the Dukan Diet. It is all about maintaining the improvements achieved during the earlier phases.

No foods are strictly off-limits, but there are a few principles to follow:

• Use the Consolidation phase as a basic framework for planning meals.
• Continue having one pure proteins meal day every week.
• Never take the elevator or escalator when you can take the stairs.
• Oat bran is your friend. Take 3 tablespoons (17.5 grams) every day.

Here are sample meal plans for the first three phases of the Dukan Diet:

Attack phase

Breakfast

• nonfat cottage cheese with 1.5 tablespoons (9 grams) of oat bran, cinnamon, and sugar substitute
• coffee or tea with nonfat milk and sugar substitute
• water

Lunch

• roast chicken
• shirataki noodles cooked in bouillon
• diet gelatin
• iced tea

Dinner

• lean steak and shrimp
• diet gelatin
• decaf coffee or tea with nonfat milk and sugar substitute
• water

Cruise phase

Breakfast

• three scrambled eggs
• sliced tomatoes
• coffee with nonfat milk and sugar substitute
• water

Lunch

• grilled chicken on mixed greens with low fat vinaigrette
• Greek yogurt, 2 tablespoons (12 grams) of oat bran and sugar substitute
• iced tea

Dinner

• baked salmon fillet
• steamed broccoli and cauliflower
• diet gelatin
• decaf coffee with nonfat milk and sugar substitute
• water

Consolidation phase

Breakfast

• omelet made with three eggs, 1. 5 ounces (40 grams) of cheese and spinach
• coffee with nonfat milk and sugar substitute
• water

Lunch

• turkey sandwich on two slices of whole-wheat bread
• 1/2 cup (81 grams) of cottage cheese with 2 tablespoons (12 grams) of oat bran, cinnamon, and sugar substitute
• iced tea

Dinner

• roast pork
• grilled zucchini
• 1 medium apple
• decaf coffee with nonfat milk and sugar substitute
• water

There isn’t much quality research available on the Dukan Diet.

One study in Polish women who followed the Dukan Diet revealed that they ate about 1,000 calories and 100 grams of protein per day while losing 33 pounds (15 kg) in 8–10 weeks (1).

While the observed weight loss may sound promising, it’s important to note that 1,000 calories per day is too low for most women.

The most recent Dietary Guidelines for Americans recommends at least 1,600 calories per day for adult women. In addition to being difficult to maintain, restricting calories can have serious negative effects on health (2).

Additionally, most of the weight loss observed in this study was likely attributable to water loss.

The Dukan Diet’s emphasis on high protein, low carb meals may also contribute to its effectiveness, as research has found that high protein, low carb dietary patterns are effective for short-term weight loss (3, 4, 5).

Several factors contribute to protein’s beneficial effects on weight. Digesting protein burns more calories than digesting carbs or fat, and protein may decrease levels of the hunger hormone ghrelin while also increasing several fullness hormones (5).

However, the Dukan Diet is different from many related high protein diets in that it restricts both carbs and fat. It is a high protein, low carb and low fat diet. However, the rationale for restricting fat on a low carb, high protein diet isn’t based in science.

The initial stages of the Dukan Diet are also low in fiber, despite the fact that a daily serving of oat bran is mandatory.

The servings of 1.5–2 tablespoons (9–12 grams) of oat bran contain less than 2 grams of fiber, which is a very small amount and doesn’t provide the many health benefits. The Daily Value for fiber is more than 10 times this amount, at 28 grams (6).

There are a number of issues with the Dukan Diet regarding its safety and sustainability, which makes it a poor choice overall.

Very few studies have investigated the safety of the Dukan Diet.

However, a 2020 case report noted that two women who lost weight with the Dukan Diet and gastric bypass surgery developed bilateral multiple serous pigment epithelial detachment, a condition that causes changes to the structure of the eye (7).

Unfortunately, that’s far from the only issue with the Dukan Diet.

Excessively restrictive

The Dukan Diet’s complicated rules and restrictive nature may make it hard to follow, and may even contribute to disordered eating in the long run.

Although most people will lose weight in the first two phases, the diet is quite limiting — particularly on the pure protein days.

One older study noted that women on the diet ate 1,000 calories per day, far too few for any adult — even on a weight loss program (1).

Although people on the diet may lose weight when they start out, it’s unlikely they’ll be able to sustain this extremely low calorie level for long, and it may lead to other problems (1).

Nutritionally unbalanced

In addition to the Dukan Diet’s extreme calorie restriction, the strict food rules may lead to inadequate amounts of vitamins and minerals in your diet if you follow the diet for a long time.

Additionally, the Dukan Diet eliminates a number of healthy sources of fiber, such as avocados and nuts, because they’re considered too high in fat. Healthy sources of fiber are good for cholesterol management and digestive health (8).

The diet also discourages high fat foods, which are potentially good for your health.

All in all, the diet promotes an unbalanced approach with insufficient amounts of key macros, including carbs and fat.

Not sustainable long-term

All told, the excessive restrictions and unbalanced nutrient content of the Dukan Diet make it unsustainable to follow long-term.

Studies have shown that excessively restrictive diets can cause changes to hunger and satiety hormones that actually increase hunger and food cravings. Additionally, extremely low calorie diets can decrease your metabolic rate, or how many calories you burn at rest (9).

This could result in rebound weight gain when you discontinue the diet, and you are unlikely to be able to stick to this diet for any significant amount of time because it is so difficult and restrictive.

Potential downsides

In addition to the restrictive nature of the diet that could make it hard to sustain, there are concerns about high protein intake. Many of these concerns relate to the potential impact on kidney and bone health (10).

In the past, it was believed that high protein intake could lead to kidney damage and weakened bones.

However, research is still inconclusive on the risk of high protein intake for people with healthy kidneys, and newer research shows that high protein intake may actually promote stronger bones (11, 12, 13).

That said, people who tend to form kidney stones could see their condition worsen with a very high protein intake. For that reason, these diets are not recommended for anyone with impaired kidney function (11, 12, 13).

In addition, high protein diets generally require more water intake. The Dukan Diet’s recommended 50.7 ounces (1.5 liters) of water is likely too low given the increase in protein, according to an older study (14).

The low recommended water intake could lead to dehydration.

People with kidney problems, gout, liver disease, or other health concerns should speak with a doctor before beginning a high protein diet.

In addition, the Dukan Diet is excessively restrictive and can contribute to disordered eating.

Is the Dukan Diet healthy?

The Dukan Diet can provide a variety of vitamins and minerals in the later phases, but earlier stages can be restrictive. Though it will likely result in short-term weight loss, other less complicated diets can also help you improve your health.

More sustainable programs aren’t as restrictive and provide additional education and resources to support long-term weight loss and maintenance.

How fast is weight loss on the Dukan Diet?

You are likely to experience rapid weight loss when starting the Dukan Diet. However, it’s so restrictive that it may be difficult to stick with long-term.

This also means you might regain the weight you lost in the early phases once you go back to unrestricted eating habits.

Gradual lifestyle changes, like focusing on eating minimally processed food, as opposed to extreme options, like the Dukan Diet, may help you lose and maintain weight loss.

Are the Dukan Diet and keto the same?

The Dukan Diet is a low carb diet, but it’s not identical to the low carb high fat keto diet. One of the key differences is that keto is a high fat and moderate protein diet, while the Dukan Diet is low fat and high protein.

Early phases of the Dukan Diet may promote ketosis — where your body burns fat instead of carbs. However, later phases of the Dukan Diet allow for higher quantities of carbs than keto. So, people on the Dukan Diet will be unlikely to maintain ketosis (15).

How much does the Dukan Diet cost?

The Dukan Diet is free to follow, although you will need to purchase oat bran. You can also join a paid Dukan program on the Dukan Diet website for $29.99 per month. However, this is not required to follow the Dukan Diet.

True to its claims, the high protein Dukan Diet can produce fast weight loss.

However, it also has several features that may make it difficult to sustain long-term. It is overly restrictive, doesn’t foster a healthy relationship with food, and could lead to disordered eating.

At the end of the day, it is a quick weight loss diet that works on a short-term basis, but it forces you to avoid many healthy foods unnecessarily.

Sustainable, healthier alternatives to the Dukan Diet

The early phases of the Dukan Diet could lead to weight loss. But it’s unhealthy and excessively restrictive, and there are a number of other better options out there.

• Noom: The Noom App promotes eating patterns that focus on low calorie, nutrient-dense foods. It also facilitates behavioral changes and isn’t as restrictive as the Dukan Diet, making it more sustainable over time and generally healthier.
• PlateJoy: This website is dedicated to helping you prepare nutritious foods at home. It offers a meal plan with a menu based on your preferences and any dietary restrictions. It promotes eating a balanced diet.
• Trifecta: If you want the extra support of pre-made meals, Trifecta could be a great option. It focuses on enhancing your diet quality to improve your health with fully prepared, nutritious meals.

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Dukan’s diet, principles of the Dukan’s diet —✔️ Beauty Formula Center for Aesthetic Medicine

The author of this protein diet, which is fashionable all over the world today, is the French nutritionist Pierre Dukan. Diet helps not only to lose weight without harm to health, but also to cleanse the body. It was Dukan’s protein diet that made Kate Middleton, the chosen one of Prince William, look like the most beautiful bride at her wedding.

PRINCIPLES OF THE DUKAN DIET

If you follow the Dukan diet correctly and accurately, then you will quickly achieve excellent results in losing weight, and in the future the weight will stabilize and will always be in the norm. To obtain a stable result, the diet must be followed for several months. And in the future, if you wish, you can eat in accordance with the principles of the Dukan protein diet for life.

The diet provides for a restriction in the diet of carbohydrates and fats, with an emphasis on proteins.

Dr. Dukan believes that without a sufficient amount of protein in our diet, the normal functioning of the body is almost impossible.

Good point: you can eat any amount of food at any time.
The Dukan Diet is divided into four stages, during which you will easily lose the hated kilograms and then not gain them back.

DUKAN DIET: GENERAL RULES FOR ALL STAGES

1. Every day drink 1.5 liters of mineral or drinking water without gas.
2. Be sure to consume oat bran daily – 1.5-3 tbsp. spoons, washed down with water (protein diets often provoke constipation, bran is offered as a means of prevention).
3. Daily outdoor walks.
4. During the first and second stages of the diet, take vitamin preparations.

DUKAN DIET: STAGE ONE – ATTACK

The first stage of the diet, depending on how much you need to lose, lasts from three to ten days.

• If you are overweight up to 10 kg, then the 1st stage will take three days.
• If overweight is 10-20 kg, then from three to five days.
• If your excess weight is more than 30 kg, then the duration of the Attack can be 5-10 days.

PIERRE DUKAN DIET PRODUCTS

At the 1st stage of the diet, the main food is protein products. During the Attack, you can lose from two to six extra pounds. At the same time, it is allowed to eat all the products listed below in any quantity, until full saturation.

Allowed foods at Ataka include: kidneys and liver, beef and veal tongues, lean poultry meat without skin, lean pork and beef meat and fish, all cooked without fat (boiled, steamed or grilled). Various seafood are excellent, as they are low in calories and contain proteins. You can eat low-fat ham, boiled and raw eggs.

Skimmed milk and cottage cheese, as well as other dairy and fermented milk products, are allowed.

Lemons, pickled cucumbers are allowed from plant foods.

Be sure to include oat bran in the diet 1.5 tbsp. spoons.

You can add small amounts of seasonings, including salt, vinegar, onion and garlic.

As for the liquid, it should be consumed as much as possible. Drink mineral water, diet cola, green and herbal teas, and coffee. Drink at least two liters per day.

Important: at the 1st stage of the diet, you may experience increased fatigue, weakness, dry mouth. During the first and second stages of the diet, take vitamin preparations.

DR. DUKAN’S DIET: STAGE TWO – ALTERATION (CRUISE)

During the Diet Alternation stage, Dr. Dukan recommends alternating protein (protein) days with days where you can also eat vegetables. The alternation continues for as long as it takes to achieve the required weight. Just like in the first stage, the alternation scheme depends on how much weight you need to lose.

• Up to 10 kg – protein days and days when you can eat vegetables alternate in the sequence 1:1, 2:2 or 3:3.
• If there is more excess weight, then you will have to alternate days – 5:5.

Vegetables that can be eaten on the so-called “protein-vegetable” days are: cucumber, tomato, radish, asparagus, green beans, spinach, all kinds of cabbage, celery, eggplant, zucchini and peppers.

Beets and carrots can be added to this list, but they are allowed only occasionally.

Prohibited: potatoes, avocados, peas, beans, lentils.

Vegetables can be eaten raw, baked and boiled. In addition, every day you can add 2 products from the following list to the diet on the Alternation:

• soy cream – 2 tablespoons,
• cream 3-4% – 1 teaspoon,
• vegetable oil – for frying foods only,
• low fat cheese – 30 gr,
• dry wine – 3 tbsp. spoons,
• ketchup – 1 tablespoon,
• starch – 1 tbsp.

Also allowed to use: gelatin, agar-agar, garlic, seaweed, gherkins, soy sauce, mustard, vinegar and adjika, any spices, sugar substitutes and drinks with a calorie content of less than 1 kcal per 250 ml, natural canned fish, tofu, dry skimmed milk.

Treat yourself to crab sticks, but no more than eight per day. Be sure to consume oat bran daily – 2 tbsp. spoons.

DUKAN DIET: STAGE THREE – CONSOLIDATE THE RESULT!

The third stage is also called Consolidation. How much weight you lost during the previous two stages depends on the duration of the third. Each lost kilogram will be “fixed” for 10 days.

Rules for the consolidation stage:

• Every day we eat oat bran – 2.5 tbsp. spoons.
• Once a week we continue to eat only protein foods.
• Twice a week for breakfast or lunch, you can eat any dish, even high-calorie. However, such days should not follow each other.
• Add to the daily diet a portion of fruit (except bananas, grapes and cherries), 40 grams of mature cheese and two slices of bread.
• Twice a week you can have a serving of rice, pasta, potatoes, peas or beans.

PIERRE DUKAN’S DIET: STAGE FOUR – WEIGHT STABILITY

At this stage, the desired result will already be achieved, you have lost weight. Now your main task will be to consolidate the achievement.

The fourth stage of the Dukan diet does not imply special restrictions on food, but Pierre Dukan still recommends eating only protein foods one day a week.

In addition, every day you should eat 3 tablespoons of oat bran.

ADVANTAGES OF THE FRENCH NUTRITIONIST DUKAN’S DIET

Firstly, the diet of the French nutritionist Dukan is effective, the weight after this diet does not return.

Secondly, you can eat permitted foods in any quantity, which means you do not feel hungry throughout the diet. The diet is suitable for those who love to cook and eat delicious food. It is very important that at the first stage, the weight initially goes away quickly, which motivates you to continue the diet.

Please note that effective and, most importantly, safe weight loss must be carried out under the supervision of an experienced nutritionist. In the “Formula of Beauty” consulting on dietetics is carried out by the candidate of medical sciences, Honored Health Worker of Russia, nutritionist of the highest category Stenin Alexei Nikolaevich.

where to start, main stages and menus for each phase

The famous nutrition system, developed by the French nutritionist Pierre Dukan, has become one of the most popular diets in the world. The essence of the Dukan diet is a sharp decrease in carbohydrates, forcing the body to actively consume calories.

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Pierre Ducan himself called it: “Eat and lose weight” – despite the duration of the diet, it is tolerated quite easily and makes you feel great.

Contents of the article

The essence of the Dukan diet

The advantage of the Pierre Dukan diet over others is that it does not require you to count calories and keep a food diary. Dukan does not even limit the time of eating. The most important thing is to withstand the four stages of the diet. On the two initial ones, weight loss occurs, on the final ones, consolidation and a smooth exit from the diet.

An obligatory element is the inclusion of oat bran in the diet, which creates a feeling of satiety and helps speed up metabolism. Dr. Dukan also recommends 20-30 minutes of physical activity per day, normal walking is also considered.

Stages of the Dukan Diet

1. Attack

At this stage, the body rapidly gets rid of extra pounds. According to those losing weight, the attack is the most difficult period, the subsequent stages are much easier to endure. The essence of the attack is not starvation: you need to eat, but a strictly defined set of foods that are distinguished by a high protein content, which allows you to lose weight without losing muscle mass.

The stage lasts from 2 to 7 days. The list of allowed products includes more than 70 items, and don’t forget about bran!

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2. Rotation

This step adds carbohydrates to the menu. But this does not mean that it is time to celebrate the victory with your favorite cakes. Carbohydrates Pierre Dukan recommends getting from vegetables: you can eat anything except starchy ones.

Alternation implies that pure protein days and protein-vegetable days replace each other. The duration of the stage is calculated by the formula: 7 days per extra kilogram of weight.

3. Consolidation

A very important step that allows you to avoid the return of lost kilograms. You should gradually expand the menu, but observe one pure protein day per week. Multiply the number of kilograms lost by ten – this is how long the fixation will last.

4. Stabilization

Finally, you can return to the usual menu. There are only three restrictions: a pure protein day once a week, 20 minutes of physical activity, and three tablespoons of oat bran per day. Compliance with these rules throughout life, according to Pierre Ducan, insures against the return of lost weight.

Dukan Diet Recipes

Attack: Dukan Bread

150 g soft cottage cheese

2-3 eggs

900 02 4 tablespoons ground oat bran

4 tablespoons gluten

1 tablespoon butter

1 teaspoon baking powder

Mix all the ingredients, shape the bread and bake in the oven until done at 180 degrees.

Alternate: spicy eggplant salad

2-3 eggplants

1 red onion

400-500 g tomatoes

bunch of parsley

2 tablespoons apple cider vinegar

0.5 teaspoon salt

1 tablespoon sweetener

garlic

1 a tablespoon of vegetable oil

ground black pepper

Pierce eggplant in several places with a fork and bake whole in the oven at 180 degrees for 30-40 minutes.

Cut the onion into half rings, add sweetener, salt and apple cider vinegar. Pour a glass of boiling water and leave to languish in this marinade.

When the eggplants are ready, peel them and cut them into large cubes. Add chopped tomatoes and finely chopped parsley.

Drain the water from the onion and add it to the salad. Dress the salad with a tablespoon of vegetable oil.

Fixing: meat cinnabons

300 g minced meat

​1 onion

​1 tablespoon gluten

​1 tablespoon isolate

2 tablespoons ground oat bran

2 tablespoons ground wheat bran

1 tablespoon egg powder

150 g soft cottage cheese

30 g soft vegetable margarine

Finely chop the onion, mix with minced meat, add salt and pepper. Mix all dry ingredients, grind with margarine until the consistency of crumbs. Gradually add cottage cheese to make a plastic dough.

Roll out the dough thinly and cut into 5 cm strips.

Spread the minced meat on each strip and twist, moistening your hands first. Place in a baking dish. Bake for about 30 minutes at 180 degrees.

After 30 minutes, take out the mold and brush the cinnabons with the beaten egg. Then put in the oven for another 15 minutes. Sprinkle the finished pastries with herbs.

Pure protein day: stuffed squid

6 carcasses of squid

1 onion

4 boiled eggs

8 crab sticks

100 g champignons

salt, pepper to taste

Simmer mushrooms and onions until cooked, transfer to a bowl, add chopped sticks and eggs. Salt, pepper, mix everything. We stuff the cleaned and washed squids with the resulting minced meat, fasten the edges with a toothpick.

We put it in a mold, pour it with milk, in which we first add salt, pepper, dill. Milk should cover half of the squid. We put the form in the oven, heated to 180 degrees, for 10 minutes. Then we turn the squids over and send them to the oven for another 10 minutes.

Dukan Diet Allowance Chart

Meat:

beef fillet, beef tongue, beef tenderloin, steak, rabbit, game, calf liver, calf kidney, roast beef, lean naya ham without skin, basturma.

Poultry:

chicken, turkey, guinea fowl, turkey ham, chicken ham, quail, chicken liver.

Fish catfish, herring.

Seafood :

squid, crab, trumpeter, scallop, shrimp, spiny lobster, cuttlefish, sea snail, oysters, sea urchin, mussels.

Vegetable protein:

oat bran, tofu.

Dairy products:

low-fat cottage cheese, low-fat sugar-free yogurt, low-fat milk, low-fat processed cheese, kefir.

Eggs:

chicken, quail.

Vegetables (from rotation stage):

cucumber, tomato, radish, eggplant, artichoke, lettuce, carrot, onion, leek, kohlrabi, cabbage, squash, broccoli, Brussels sprouts, rhubarb, pumpkin, spinach , endive, green bean, chicory, turnip, celery, sorrel, pepper, soy, mushrooms.

For whom is the Dukan diet contraindicated?

As with any dietary restriction, the Dukan diet has contraindications.

You definitely should not follow the Pierre Dukan diet if you have hypertension, kidney or gastrointestinal diseases, atherosclerosis. In any case, before starting a diet, consult your doctor. You are unlikely to make friends with the Dukan diet if you follow a strict vegetarian diet.

It is better to give up the diet if you have a tendency to depression, allergies or diabetes, menstrual irregularities.

What should I do if I break my diet?

If you violated the recommendations of Pierre Dukan, try to make the next two days purely protein and limit your salt intake.