Dante Carrillo
The Dukan Diet is a high-protein, low-carbohydrate eating plan designed by French physician Pierre Dukan. It involves four phases, two for weight loss and two for maintenance. The diet starts with the 'attack phase', which usually lasts for 2–7 days, but can be longer for those wanting to lose more than 40 pounds. During this phase, dieters eat unlimited amounts of lean protein, including beef, fish, chicken, eggs, and nonfat dairy, and 1.5–3 tablespoons of oat bran per day. They also need to drink 1.5 litres of water and exercise for 20 minutes each day.
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What You'll Learn
The Attack Phase
The Dukan Diet is a high-protein, low-carbohydrate eating plan designed by French physician and self-proclaimed nutritionist Pierre Dukan. The diet is based on the theory that eating a lot of protein can help people lose weight. The Attack Phase, the first phase of the diet, usually lasts for 2–7 days, depending on how much weight a person wants to lose. If you are aiming to lose more than 40 pounds, you might stay in this phase for longer than 7 days.
During the Attack Phase, you can eat any of the 68 pure proteins listed. These are all lean protein sources and include lean beef, fish, chicken, eggs, soy, cottage cheese, and fat-free dairy. You can eat as much as you want, and there is no calorie counting. The diet also requires you to eat at least 1.5 tablespoons of oat bran each day and drink at least 1.5 litres of water.
In addition to the above, the Attack Phase recommends a 20-minute exercise routine, such as a daily walk. This phase aims for rapid weight loss, with the theory being that eating a high quantity of protein-rich foods will kick-start the metabolism. However, although it takes a few more calories to digest protein, dietitians agree that no particular foods can kick-start the metabolism.
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What foods are allowed?
The Dukan Diet is a high-protein, low-carb weight loss regimen. It is divided into four phases, each with specific instructions and food groups that are allowed. Day 1 of the Dukan Diet is the Attack Phase, which typically lasts between one and seven days. This phase is designed to kickstart weight loss and boost motivation.
During the Attack Phase, dieters can eat as much as they want, whenever they feel hungry, but only from a list of 72 pure proteins and other allowed foods, which include:
- Lean meats: These include options like beef, veal, and pork, but the fat must be removed before cooking.
- Poultry: Skinless chicken and turkey are allowed, and it is recommended to opt for the breast portions.
- Fish and seafood: All types are permitted, including fatty fish like salmon and mackerel, as well as shellfish.
- Other animal-based proteins: Eggs are a key part of this phase, and you can consume them in any style. Low-fat or fat-free dairy products are also allowed, such as skim milk, yogurt, and cottage cheese.
- Plant-based proteins: Tofu and seitan are permitted, providing valuable variety for vegetarian and vegan dieters.
In addition to these primary protein sources, there are also several other specific foods that are allowed during the Attack Phase:
- Vinegar: All types of vinegar are permitted, including balsamic, red wine, apple cider, and rice vinegar.
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How long does it last?
The duration of the Dukan Diet depends on the individual's current weight, fitness, desired goal weight, age, and weight loss history. The diet is divided into four phases, two for weight loss and two for maintenance, and the length of time spent in each phase will vary depending on the individual's goals and progress.
The first phase, the Attack Phase, typically lasts between two and seven days. However, people aiming to lose more than 40 pounds may remain in this phase for longer than seven days. During this phase, individuals can eat unlimited amounts of lean protein, choosing from a list of 68 pure protein foods, and must consume 1.5 tablespoons of oat bran and 6-8 cups of water per day. This phase is designed to kick-start weight loss and boost metabolism.
The second phase, the Cruise Phase, lasts for three days for each pound an individual wants to lose. In this phase, people alternate between days of lean protein only and days of lean protein combined with 32 approved non-starchy vegetables, increasing their oat bran intake to 2 tablespoons per day. This phase aims to lower body weight gradually while allowing for a wider variety of food choices.
The third phase, the Consolidation Phase, focuses on maintaining the individual's goal weight. This phase lasts for five days for every pound lost in the first two phases. People can now consume unlimited lean protein and vegetables, some carbs and fats, and increase their oat bran intake to 2.5 tablespoons per day. One day a week is designated as a pure protein day, following the rules of the Attack Phase.
The fourth and final phase, the Stabilization Phase, is a long-term lifestyle plan. In this phase, there are no strictly forbidden foods, but individuals are encouraged to follow the Consolidation Phase guidelines and maintain their weight loss. They continue to have one pure protein meal day per week and increase their oat bran intake to 3 tablespoons per day. Exercise is also recommended, such as taking the stairs instead of the elevator or escalator.
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What are the health implications?
The Dukan Diet is a high-protein, low-carb weight loss plan that is split into four phases. The diet starts by calculating your goal weight, or "true weight", based on your age, weight loss history, and other factors. The first phase, the Attack Phase, involves eating unlimited lean animal protein and 1.5–2 tablespoons of oat bran per day. This phase can last from one to seven days. The second phase, the Cruise Phase, involves alternating between lean protein and lean protein with non-starchy vegetables, along with 2 tablespoons of oat bran per day. The length of this phase depends on how much weight you want to lose. The third phase, the Consolidation Phase, involves unlimited lean protein and vegetables, some carbs and fats, and 2.5 tablespoons of oat bran per day. This phase lasts for five days for every pound lost in the first two phases. The final phase, the Stabilization Phase, involves following the Consolidation Phase guidelines but loosening the rules as long as your weight remains stable.
The Dukan Diet has several health implications that are important to consider:
- Nutrient deficiencies: The diet restricts a lot of nutrients and eliminates many healthy sources of fibre, such as avocados and nuts, as they are considered too high in fat. It also discourages high-fat foods that can be good for health, such as healthy sources of fat important for cholesterol management and digestive health. A study of women following the Dukan Diet found that it was low in important nutrients, including calcium, iron, potassium, and vitamins A, C, and D.
- Unbalanced approach: The diet promotes an unbalanced approach with insufficient amounts of key macronutrients, including carbs and fat. This can lead to an increased risk of health issues in the long term, especially for those with pre-existing health conditions.
- Rapid weight loss: The Dukan Diet focuses on rapid weight loss, which can be difficult to achieve and maintain. While the initial weight loss may be motivating, it is likely due to a calorie deficit and not macronutrient composition. As you revert to a more balanced, healthy diet, you may regain much of the weight you lost.
- Health conditions: The diet is not recommended for anyone with an existing health condition, especially those with diabetes, kidney disease, or heart disease, as well as women who are pregnant or breastfeeding. The risks of following this diet for these individuals may outweigh the benefits.
- Eye health: A case study observed two people who experienced rapid weight loss on the Dukan Diet and subsequently developed a condition called pigment epithelial detachment in their eyes, which can lead to distorted vision.
- Sustainability: The Dukan Diet may be difficult to maintain due to the restrictive nature of the diet and the low-calorie intake. Extremely low-calorie diets can decrease your metabolic rate and lead to rebound weight gain when the diet is discontinued.
- Exercise: Exercise is an important part of the Dukan Diet, and the amount and type of exercise recommended may not be suitable or safe for everyone. It is always important to consult with a healthcare professional before starting a new exercise routine.
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What are the weight-loss expectations?
The Dukan Diet promises rapid weight loss and has four phases, two for weight loss and two for maintenance. The first phase, the Attack Phase, lasts between one and seven days, depending on how much weight you want to lose. During this phase, you can eat unlimited lean protein and 1.5 tablespoons of oat bran per day. You should also drink at least six cups of water and exercise for 20 minutes each day.
The second phase, the Cruise Phase, lasts for one to twelve months. During this phase, you alternate between lean protein one day and lean protein with non-starchy vegetables the next, plus two tablespoons of oat bran every day. You can also have one to two celebration meals per week, including an appetizer, a main dish, a dessert, and a glass of wine. The weight loss in this phase is more gradual, with the goal of losing one pound every three days.
The third phase, the Consolidation Phase, lasts for five days for every pound lost in the first two phases. During this phase, you can have unlimited lean protein and vegetables, some carbs and fats, and one day of lean protein weekly, along with 2.5 tablespoons of oat bran daily.
The fourth and final phase is the Stabilization Phase, which is indefinite and focuses on maintaining the weight loss achieved during the earlier phases. No foods are strictly off-limits, but you should continue having one pure protein meal day every week and taking the stairs whenever possible. You should also increase your oat bran intake to three tablespoons per day.
While the Dukan Diet has been linked to rapid weight loss, it is important to note that it may not be healthy for everyone. The diet is very restrictive and limits certain food groups, which means it may not provide all the nutrients the body needs. It is also low in fiber, which can negatively affect gut health. Additionally, the recommended calorie intake during the Attack Phase is very low, especially for women, and may be difficult to maintain. As with any diet, it is important to consult with a healthcare professional before starting the Dukan Diet to ensure it is safe and appropriate for your individual needs.
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Frequently asked questions
The Dukan Diet is a high-protein, low-carbohydrate eating plan designed by Pierre Dukan, a former French physician and self-proclaimed nutritionist. The diet includes 100 foods, all of which are either proteins or vegetables.
The first phase of the Dukan Diet is called the Attack Phase. It usually lasts between 2-7 days, depending on how much weight you want to lose. During this phase, you can eat any of the 68 pure proteins listed and 1.5 tablespoons of oat bran per day.
Foods you can eat during the Attack Phase include lean meats, fish, eggs, nonfat dairy products, and seitan. Small amounts of oil, lemon juice, and pickles are also permitted.
During the Attack Phase, it is recommended to start an exercise routine of 20 minutes of brisk walking each day.
The goal is to lose 1 pound every 3 days.
