Dukan Diet Plan: What You Need To Know

The Dukan Diet is a high-protein, low-carb, low-fat weight loss plan created by French doctor Pierre Dukan in 2000. The diet is split into four phases: Attack, Cruise, Consolidation, and Stabilization. The first two phases are the most restrictive, with the Attack phase allowing only lean protein, oat bran, and water. The second phase adds non-starchy vegetables. The third and fourth phases emphasise weight maintenance, with the final phase intended to last a lifetime. The Dukan Diet is controversial, with some arguing it is too restrictive and lacking in scientific data to support its efficacy.

What is the Dukan Diet?

The Dukan Diet is a high-protein, low-carb, and low-fat weight loss plan created by French doctor Pierre Dukan in 2000. It is comprised of four phases: Attack, Cruise, Consolidation, and Stabilization. The first two phases are the most restrictive, with a heavy focus on protein intake, while the third and fourth phases emphasise preserving weight loss and maintaining your "true weight", or the weight you can achieve without hunger, deprivation, or negative impacts on your mood and health.

The Attack phase, which typically lasts between two and seven days, consists of pure protein and creates a kick-start to the diet. During this phase, you can eat 68 high-protein foods that produce immediate and noticeable weight loss. This is followed by the Cruise phase, during which 32 types of vegetables are added to the diet. The average length of this phase is based on a schedule of three days for each pound you want to lose.

The Consolidation phase is designed to prevent the rebound effect of gaining back the pounds lost during the first two phases. During this phase, foods that were previously restricted are gradually added in limited quantities. This phase follows a strict timeline of five days for every pound lost in the Cruise phase.

The Stabilization phase is meant to last indefinitely and help you keep the weight off. It's very similar to the Consolidation phase, but allows for more flexibility with carbs and fats.

The Dukan Diet is not recommended for anyone with an existing health condition because it restricts a lot of nutrients. It may also be unsafe for people with diabetes or blood sugar management issues, as it restricts carbohydrates.

What are the phases of the Dukan Diet?

The Dukan Diet is a high-protein, low-carb, and low-fat diet designed for weight loss. It involves four phases that are specially designed to help you lose weight, get to your goal weight, and learn to eat healthier. The four phases are:

• Attack Phase: This phase consists of pure protein and creates a kick-start to the diet. During this phase, you can eat 68 high-protein foods that produce immediate and noticeable weight loss. It can last from one to seven days, depending on how much weight you need to lose.
• Cruise Phase: This phase adds 32 vegetables and will take you to your "true weight". You can select from 100 natural foods and will lose weight by alternating pure protein days and protein + vegetables days. The average length of this phase is three days for each pound you want to lose.
• Consolidation Phase: This phase is designed to prevent the rebound effect of gaining back the pounds lost during the first two phases. During this phase, foods that were previously restricted are gradually added in limited quantities. It lasts five days for every pound lost in the Cruise Phase.
• Stabilization Phase: This is the final phase and is meant to be followed for the rest of your life. You have learned how to eat healthier in the previous phases and have developed a pattern to follow. To keep your new slim body, you must follow these rules: walk 20 minutes daily and choose to take the stairs whenever possible, and have a pure protein Thursday, i.e. follow the Attack Phase menu.

What foods can you eat on the Dukan Diet?

The Dukan Diet is a high-protein, low-carb, and low-fat diet designed for weight loss. It involves four phases: Attack, Cruise, Consolidation, and Stabilization. Each phase has a different set of rules and restrictions regarding food choices. Here is a detailed breakdown of the foods you can eat during each phase:

Attack Phase:

During the Attack phase, you can eat unlimited amounts of lean, animal-based proteins. This includes:

• Lean beef, pork, poultry, and other red meat
• Fish, such as cod, tuna, and salmon
• Shellfish, such as shrimp, mussels, and crab
• Eggs
• Non-fat dairy products, like cottage cheese, milk, and yogurt
• Vegetarian protein sources, including tofu, tempeh, seitan, and veggie burgers

In addition, you are allowed 1.5 to 2 tablespoons of oat bran per day and are encouraged to drink 6 to 8 cups of water. This phase typically lasts between 1 to 7 days.

Cruise Phase:

In the Cruise phase, you reintroduce non-starchy vegetables on alternate days. You can choose from 32 types of vegetables, including:

• Cucumbers
• Mushrooms
• Spinach
• Asparagus
• Broccoli
• Leafy greens
• Root vegetables
• Onions
• Cauliflower

You continue to eat the proteins from the Attack phase and add 2 tablespoons of oat bran to your daily diet. This phase lasts about 3 days for each pound you want to lose.

Consolidation Phase:

The Consolidation phase gradually reintroduces previously restricted foods in limited quantities. You can now include:

• One to two servings of fruit per day (excluding bananas, grapes, figs, and cherries)
• Two slices of whole-grain bread per day
• 1.5 to 1.5 ounces of hard cheese per week
• One to two servings of starchy foods per week
• One to two "celebration meals" per week, which include an appetizer, entree, dessert, and a glass of wine

You will still have one day a week dedicated to pure protein, and you will consume 2 tablespoons of oat bran daily. This phase lasts for 5 days for every pound lost in the Cruise phase.

Stabilization Phase:

The final phase, Stabilization, is meant to be followed for life. There are no forbidden foods, but three non-negotiable rules must be followed:

• Consume 3 tablespoons of oat bran every day.
• Have one pure protein day per week, sticking to the Attack phase menu.
• Take the stairs instead of the elevator or escalator whenever possible.

While you can eat whatever you want, it is important to continue monitoring portion sizes and making healthy choices to maintain your weight loss.

What foods can't you eat on the Dukan Diet?

The Dukan Diet is a high-protein, low-carb, low-fat weight loss plan. It involves four phases, the first two of which are the most restrictive. The diet's creator, French doctor Pierre Dukan, recommends drinking six to eight cups of water daily.

The Dukan Diet is comprised of four phases: Attack, Cruise, Consolidation, and Stabilization. The first phase, Attack, is the most restrictive, and dieters can only eat protein. This means that, in addition to the permitted foods, such as lean meats, poultry, fish, shellfish, eggs, and fat-free dairy, you must avoid the following:

• Grains and cereals, including bread, pasta, rice, and oats (except for the mandatory oat bran)
• Starchy vegetables, including potatoes, corn, and peas
• Sugary foods and beverages
• Most sources of fat, including nuts and seeds

In the second phase, Cruise, non-starchy vegetables are reintroduced. Dieters alternate between protein-only days and protein-vegetable days.

In the Consolidation phase, foods that were previously restricted are gradually added in limited quantities. Dieters continue to follow a protein-vegetable diet and are required to have one pure protein day from the Attack phase. They can also eat one to two servings of fruit (excluding bananas, grapes, figs, and cherries) and two slices of whole-grain bread per day.

In the final phase, Stabilization, dieters can eat whatever they want along with three tablespoons of oat bran per day. They must also have a pure protein day once a week.

What are the pros and cons of the Dukan Diet?

The Dukan Diet is a low-carb, high-protein weight loss plan, similar to the Atkins diet. It was created by French doctor Pierre Dukan in the 1970s and gained popularity in 2000 with the release of his book, *The Dukan Diet*. The diet is split into four phases, with the first two focused on weight loss and the latter two on maintaining it.

Pros

• The diet may promote weight loss.
• It encourages drinking plenty of water, which is important when consuming large amounts of protein.
• It recommends healthy sources of protein rather than processed options.
• Exercise is a key part of the plan, with 20 to 30 minutes of daily physical activity recommended.
• The diet limits alcohol and sugar consumption.

Cons

• The diet is very restrictive, and many people may find it challenging to stick to.
• It may lead to nutritional deficiencies, as it restricts the consumption of certain foods such as grains, beans, lentils, fruits, full-fat dairy, and nuts.
• The high protein content may be harmful to people with kidney disease.
• It may not provide enough fiber for individuals with heart disease.
• The diet could lead to constipation, bad breath, tiredness, and headaches.
• It may not be sustainable due to its restrictive nature and the cost of purchasing high-protein foods, supplements, and vitamins.

Frequently asked questions