What is Dukan Diet?

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The Dukan diet was designed by Dr. Pierre Dukan, a nutritionist and eating behavior specialist having 35 years of experience in clinical nutrition. The Dukan diet is very similar to the system of HyperProtein. This diet offers a 4-bit phase protein and calorie and has the advantage of reducing the appetite. In addition, assimilation by the body carries great calorie burn allowing losing weight without losing muscle mass. It is basically a low carb, high protein diet but with unlimited eating. The catch is; you have to select the food from the provided list of foods.

The program also provides a maintenance phase afterwards regime to avoid gaining weight again when you return to the normal eating plan.

1) Pure Protein Attack Phase

In this phase, the user only eats proteins i.e. meat, poultry, fish, seafood and milk with 0% fat. This phase lasts between 3 to 10 days depending on the purpose.

2) Phase Alternative or Cruise Phase

It also works like the attack phase but with vegetables with a prohibition of the foods high in starch (potatoes, corn, peas, lentils, dried green beans). It works at the cruising speed and the vegetables are added progressively to proteins. The Cruise phase is the key time in the weight loss period, the one which will take you to your goal.

These two phases are alternated until the desired loss of weight (one kilo maximum per week) is achieved.

3) Consolidation Phase

We must return to offset the power supply, but it must be done slowly to avoid falling into the well-known ‘rebound effect’. The forbidden foods should be integrated into the diet gradually. We must have 10 days of consolidation for every kilo lost.

4) Stabilization Phase

You can eat normally as long as you respect two principles as always do a ‘Thursday Protein’ and eat 3 tablespoons of oat bran every day.

Following is a summary of Dukan Diet Phases and Foods.

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Dukan Diet Foods List:

First Phase:

The following foods can be eaten in the first phase;

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You have to drink 1.5 Quarts (1.45 liters) of water per day during this phase. Note that your tea, coffee etc are all assimilated as water & can be counted in your 1.5 Quarts per day target.

* All other foods are strictly prohibited in this phase.
* Always cook food without any Butter or Oil.

Second Phase:

The above mentioned foods plus 32 vegetables are allowed in cruse phase of Dukan Diet.

  • Vegetables (Lettuce, Cucumber, Brocoli, Beet, Cabbage, Peppers, Radish, Spinach, Tomato, Asparagus, Kale, Bean Sprouts, Squash, Radicchio, Brussels Sprouts, Cauliflower, Turnip, Celery, Eggplant, Mushrooms, Onions, Palm Hearts, Green Beans, Carrots, Okra, Zucchin, Rhubarb, Watercress, Fennel, Endive)

* Avoid potatoes

  • Except these rice, corn, peas, lentils, dry beans and avocado are allowed in the second phase.
  • Brisk walking of 30 mins is also suggested in this phase.

Diet in the Attack Phase

Breakfast

  • Coffee or tea without sugar
  • 1 or 2 yogurts (if possible with light fruit) or 200g of cheese
  • 1 slice of turkey or lean ham or boiled egg or a pudding or porridge toast

Snack

  • Yogurt or cottage cheese 100g 0% fat if necessary

Food

  • Surimi, crab, turkey or rabbit cutlet, fresh cheese or toasted oats

Snack

  • Yogurt or cottage cheese 100g 0% fat if necessary

Dinner

  • Chicken liver or a hard boiled egg
  • Fish or crustaceansyogurt

Results

In the attack phase, upto 8 lbs weight loss is guaranteed.

Advantage

  • Initially, you can lose weight quickly and then in a more controlled manner afterwards.
  • This system includes a long phase of stabilization.
  • Dukan diet allows 2 ‘gala meals’ per week in order to avoid frustration.

Disadvantage

  • As the first phase only contains fibers, care must be taken with constipation.
  • The first phase has the same drawbacks that Hyper Protein system mainly has.
  • As in the first phase, you can eat eggs and meat at will which can run the risk of increasing the rate of cholesterol.
  • This diet is very strict and needs high dedication & commitment. If you lose your focus or stop it after 3 or 4 weeks, you will gain back the weight as quickly as you lost it.

Important Note

As with all the systems, you may run the risk of gaps, so it is best to see a doctor to check if you need to take vitamin and mineral supplements.

Buy Dukan Diet Book:

You can buy Pierre Dukan’s The Dukan Diet book in hardcover, Kindle, Mp3 or audible version from here.

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About Author

is a fitness writer at FatLossPot. She has over 3 years experience in writing & researching about Natural Diet & Weight Loss.