The Dukan Diet: Complete Guide to Healthy Eating and Weight Loss

The Dukan Diet is a low-carb, high-protein weight-loss regimen that was developed in the 1970s by Dr. Pierre Dukan, a former French physician. It is predicated on the idea that being hungry prevents weight loss.

It offers detailed lists of meals that are permitted during certain phases with an emphasis on lean proteins and fat-free dairy, which some studies contend increase satiety.

Four phases make up the Dukan Diet program: Attack, Cruise, Consolidation, and Stabilization. The first two phases concentrate on losing weight, while the latter two concentrate on keeping it off. The Dukan Diet’s supporters claim that you may anticipate losing up to 4 to 6 pounds during the Attack Phase’s first week and 2 pounds per week throughout the Cruise Phase.

You’ll concentrate on weight management during periods of consolidation and stabilization. Despite its claims, the diet has received harsh criticism for being a fad, and medical experts claim it worsens cardiovascular health and raises the risk of chronic renal disease.

Following official allegations made against him by the French National Order of Doctors, Dr. Dukan ceased his medical practice in 2014. United States News and World Report The Dukan Diet is ranked by Best Diets at position 39 (out of 39).

Overall, and assigns it a rating of 1.8/5. The rigorous guidelines of the diet and the possibility that it would not satisfy a person’s nutritional demands account for its poor rating.

The Dukan Diet: History

Low-calorie, small-portion meals were the main diet recommended for weight loss when Pierre Dukan initially announced his program, which was challenging for his patients to adhere to.

Lean protein was incorporated into Dr. Dukan’s plan, which decreased hunger and made the diet plan simpler to follow.

He kept tweaking the diet for the following 20 years.

The Dukan Diet was first published in 2000 by Dr. Dukan in the French bestseller “Jene Sais Pas Maigrir” (I Don’t Know How to Get Slimmer).

According to the Dukan Diet website, by the time “The Dukan Diet” book was released in the United Kingdom in 2010 and in the United States in 2011, it had reached the top of the New York Times bestseller list, sold more than seven million copies globally, and been translated into more than 14 languages.

The Dukan Diet is Supported by The Following Four Stages:

Attack

Depending on how much weight you want to lose, the first phase of the Dukan Diet might take anywhere from two to seven days.

You can have a limitless quantity of lean protein during the attack phase, including lean beef, skinless chicken, shellfish, eggs, and low-fat dairy products.

You can also consume 1.5 tablespoons of oat bran each day and a little amount of olive oil for cooking.

This period is referred to in the diet as “Pure Protein” days. Additionally, you’ll be told to consume six to eight glasses of water each day.

Cruise

When someone has to lose 40 pounds or more, this phase can start as early as day two of the diet or as late as day eight (under medical supervision). It can extend for up to a year.

You will continue to consume the meals from the Attack Phase throughout the Cruise Phase, with the addition of certain veggies including leafy greens, broccoli, cauliflower, peppers, cucumbers, and mushrooms.

Oat bran will also be increased to 2 tablespoons each day.

There are “Pure Protein” days and “Protein/Vegetable” days throughout this phase.

Consolidation

The consolidation phase starts as soon as you achieve what Dr. Dukan refers to as your “true weight.”

With five days of consolidation for every pound lost, the duration of this time depends on how much weight you have shed.

You’ll continue to eat the items from the previous two phases throughout the consolidation phase.

At the same time, also include modest quantities of fruit, bread, carbohydrates, cheese, additional cuts of meat, and alcohol.

You will also boost your daily intake of oat bran to 2.5 teaspoons.

Every week, there is a “Pure Protein” day where you eat just foods from the assault phase.

Stabilization

The weight maintenance stage is the last and lasts forever.

You will adhere to the Consolidation Phase restrictions during the Stabilization Phase, but you can relax them if your weight doesn’t fluctuate.

Dukan Diet Meal List

The Dukan Diet offers different eating patterns for each phase.

You may consume the following during each.

Assault phase

Foods heavy in protein make up the majority of the Attack phase’s diet, along with a few additions that have low calories:

lean pork poultry without skin liver, kidney, and tongue fish and shellfish lean veal, deer, bison, and other game (all types)

Eggs
Nonfat dairy products, such as milk, yogurt, cottage cheese, and ricotta, as well as tofu and tempeh
A meat replacement produced from wheat gluten is only permitted in amounts of 32 ounces or 1 kilogram per day.
6.3 cups (1.5 liters) or more of water daily (mandatory)
Daily intake of 1.5 tablespoons (9 grams) of oat bran (mandatory)
Endless shirataki noodles, diet gelatin, and artificial sweeteners
Tiny quantities of pickles and lemon juice
Daily use of 1 teaspoon (5 mL) of oil for pan greasing

Cruising stage

Two days are alternated in this phase.

People are only allowed to eat meals from the Attack phase on the first day. On day two, they are permitted the items from the Attack phase as well as the following vegetables:

Leafy greens such as spinach, kale, lettuce, and others
Brussels sprouts, broccoli, cauliflower, cabbage, and
peppers, bell
asparagus\sartichokes
eggplant\scucumbers
celery\stomatoes
mushrooms
bean greens
Leeks, shallots, and onions
spaghetti squash, turnips, and pumpkin
1 serving of beets or carrots every day
daily intake of 2 tablespoons (12 grams) of oat bran (mandatory)
No more fruits or vegetables are allowed. No fat should be added to salad dressings or used to grease cookware beyond 1 teaspoon (5 mL) of oil.

Phase of consolidation

People are urged to combine any of the foods from the Attack and Cruise stages with the following during this phase:

Fruit: One cup (100 grams) of berries or diced melon counts as one serving of fruit per day, as do one medium apple, orange, pear, peach, or nectarine, as well as two kiwis, plums, or apricots.
Two pieces of whole grain bread every day, together with a dab of low-fat butter or spread
One serving (1.5 ounces or 40 grams) of cheese each day.
Starches: Consume no more than 1-2 servings of starches each week, such as 8 ounces (225 grams) of pasta and other grains, as well as maize, beans, lentils, rice, or potatoes.
Meat: 1-2 times a week, roast lamb, hog, or ham.
Two weekly “celebration dinners” consisting of an appetizer, a main dish, a dessert, and a glass of wine
One pure protein day each week, when only meals from the Attack phase are permitted, is designated as a protein meal.
Avena bran: daily intake of 2.5 tablespoons (15 grams) of oat bran (mandatory)

Phase of stabilization

The Dukan Diet’s stabilization phase comes after all other phases.

It is crucial to keep up with the advancements made in earlier stages.
No food is technically forbidden, although there are several guidelines to abide by:
Plan your meals using the Consolidation phase as your guide.
Every week, continue to eat one meal that just contains proteins.
Never use an escalator or elevator when the steps will do.
Your buddy is oat bran.
Every day, consume 3 tablespoons (17.5 grams).

Diet Plan for 7 Days

The Dukan Diet is distinct because it consists of four distinct stages, each with a distinctive set of objectives and strategies for accomplishing them.

Since the Cruise phase is when weight reduction is actually happening, that’s where this 7-day eating plan came from.

This sample menu follows the Dukan Diet’s advice to alternate pure protein days with protein and vegetable days.

Day 1: meals included a veggie burger, eggs sprayed with olive oil, and chicken that had been sautéed with an egg wash and dusted with oat bran.

Day 2: meals include a baked salmon dish with steamed broccoli, prosciutto-wrapped Brussels sprouts, lean pork roasted with cauliflower, and an oat bran muffin.

Day 3: Tofu, low-fat Greek yogurt, and lean ham with an oat bran pancake.

Day 4: meals included fish with shallots marinated in lemon and ginger, artichoke and asparagus salad, meatballs prepared from oat bran, and eggs baked with olive oil spray.

Day 5: Lean roasted center-cut pork loin; baked tempeh; one spoonful of Goji berries combined with oat bran and reduced-fat bacon.

Day 6: meals include beef tenderloin with mushrooms and onions, pumpkin oat bran waffles, fat-free cottage cheese, and watercress soup with low-fat pork.

Day 7: meals were baked lemon haddock, roasted wild duck with tofu, and oatmeal bran blended with fat-free cottage cheese.

What You Can Consume

In the first phase of the Dukan Diet, 68 low-fat, protein-rich meals are permitted; 32 non-starchy vegetables are introduced in the second phase.

The bulk of calories and nutrients in the Dukan Diet is provided by protein, which has fewer calories than fat and is more satisfying than carbs.

Along with food, the approach promotes exercise, including walking and using the stairs rather than the elevator.

What to Eat Lean meats such as

Skinless chicken
Shellfish and fish
beef
Hog
Veal
deer
bison
Eggs
Dairy products low in fat, such as milk, yogurt, cottage cheese, and ricotta (in limited amounts)
Seitan, tofu, and tempeh
tongue, kidney, and liver
Avena bran
Synthetic sweeteners
Shirataki ramen
dietary collagen
Citrus juice
Pickles
Almond oil
Leafy vegetables such as lettuce, kale, and spinach
Brussels sprouts, cauliflower, cabbage, and broccoli
the bell pepper
Artichokes, cucumbers, celery, and asparagus
tomatoes, mushrooms, and eggplant
Leeks, shallots, and onions
spiralized squash
Pumpkin
the beans
Turnips
Beets with carrots (in limited quantities)

What You Should Not Eat

The Dukan Diet is extremely low in fat, in contrast to other low-carb diets.

The fat content of food is “the overweight person’s most lethal adversary,” according to Dr. Dukan in his book.

This is unsupported by science, of course, as a balanced diet that includes healthy fats not only encourages weight reduction but is also essential to maintaining good health.

In the Cruise Phase, which comprises the majority of the Dukan Diet eating plan, the lists above specify what you may and cannot consume.

The Consolidation and Stabilization Phases involve the addition of non-compliant meals once more.

Dukan Diet Food List

The Dukan Diet recommends avoiding the following foods:

Food	Calories (per 100g)	Fiber (g per 100g)	Fat (g per 100g)
Chicken Breast (Grilled)	165	0	3.6
Lean Beef (Grilled)	250	0	15
Salmon (Baked)	208	0	13
Turkey Breast (Grilled)	135	0	1.2
Cod (Baked)	82	0	0.7
Eggs (Boiled)	155	0	11
Non-fat Greek Yogurt	59	0	0.4
Cottage Cheese (Low-fat)	98	0	4.3
Oat Bran	246	15	7
Tofu	76	0.3	4.8
Cucumber	16	0.7	0.1
Spinach (Raw)	23	2.2	0.4
Zucchini (Raw)	17	1.1	0.3
Asparagus (Boiled)	20	2.1	0.2
Broccoli (Boiled)	55	3.6	0.6
Tomatoes	18	1.2	0.2
Mushrooms (Raw)	22	1	0.3

This chart now includes the fat content of each food, making it more detailed for dietary planning.

Tips on How to Get Ready for the Dukan Diet

The Dukan Diet’s website provides further details and offers customized coaching for $30 each month.

Along with the ground-breaking “The Dukan Diet Book,” Dr. Dukan also wrote “The Dukan Diet Made Easy” and “The Dukan Diet Cookbook,” which provide comprehensive summaries of the diet plan at various stages.

The Dukan Diet does not call for elaborate meal planning or fasting, but it does limit particular foods to specific days.

Does the Dukan Diet Work for Weight Loss?

Although there are just a few studies that specifically address weight loss on the Dukan diet, you will probably lose weight.

Loss of Weight Quickly

In a 2015 research from the University of Applied Sciences in Nysa, Poland, 51 women who were following the Dukan diet lost an average of roughly 33 pounds after eight to ten weeks.

Research published in the August 2010 issue of the Journal of Pediatrics examined the effects of a high-protein, low-carb diet (similar to Dukan) on body mass index changes for up to 36 weeks in adolescents with severe obesity.

Researchers came to the conclusion that “the HPLC diet is a safe and effective choice for medically managed weight loss.”

Permanent Weight Loss

34 participants were randomly allocated to follow either the Dukan diet or a conventional low-calorie diet in a little comparative research from Brazil.

Those following the Dukan diet dropped 23 pounds after a year, compared to roughly six pounds for those following the conventional diet.

The waistline measures of those who used Dukan also decreased more.

Weight Management and Maintenance

Although it is the goal of the diet’s last stabilization phase, it is uncertain if the Dukan diet promotes weight management over time.

According to Sonya Angelone, a registered dietitian nutritionist in the San Francisco Bay region, the Dukan diet “is a short cure.”

It could give you a boost to begin starting and maintain your momentum, but it won’t modify the lifestyle factors that caused the weight gain in the first place.

This method has the potential of lasting success if momentum is what you need to change to a healthy lifestyle.

The Dukan Diet’s Health Advantages

The Dukan diet is not well known for any particular health advantages outside of potential improvements in health brought on by eliminating extra weight.

Inflammation

Anti-inflammatory foods are, if anything, insufficient, especially during the first, pure-protein Dukan phase.

While fruits like berries, oranges, and cherries are restricted for the first three phases, leafy green vegetables are not permitted until the second phase.

Heart Condition

It’s unclear in this. Generally speaking, heart doctors advise eating a diet high in fruits, vegetables, and whole grains, low in sodium, and high in fiber.

Research results on high-protein diets generally and their impact on heart health are still conflicting and ambiguous.

According to a 2018 study released by the American Heart Association, greater protein consumption was “marginally” linked to an elevated risk of heart failure among approximately 2,500 middle-aged men studied for around 20 years in Finland.

Diabetes

It is uncertain if the Dukan diet aids in the prevention or management of diabetes.

One of the largest risk factors for Type 2 diabetes is being overweight.

Your chances of developing diabetes will almost likely improve if this diet helps you lose weight and keep it off.

The strategy, at least in its first stages, doesn’t much reflect the American Diabetes Association’s dietary recommendations, which emphasize fruits, vegetables, and whole grains, in terms of management.

You may make sure your meal complies with your doctor’s suggestions in later, less restrictive periods.

Mental Health

There is no proof that the Dukan diet could enhance cognition or brain health.

The health of Bones and Joints

The Dukan diet may have an effect on bone or joint health, however, this is unknown.

A small research of 27 women who had a high protein diet over a year revealed no negative impacts on bone mineral density.

The Dukan Diet’s Health Risks

A high-protein, low-carb diet is probably not hazardous in the short run. Long-term prospects are less certain.

Protein digestion produces uric acid, which needs to be excreted.

Because of the high protein content, the kidneys must work extra hard, which might harm them or exacerbate pre-existing renal issues.

On the Dukan website, these objections are refuted: A suggested 1.5 liters of water every day helps maintain the kidney’s functioning effectively.

Although the Dukan diet was not particularly addressed, a research report that was published in the January 2020 edition of Nephrology Dialysis Transplantation showed that eating a high-protein diet is hazardous for renal function.

The authors stated that those who are adopting such a diet should be checked for symptoms of the early renal disease since people with illnesses like diabetes or obesity are more susceptible to potentially impaired kidney function.

A 2012 research, however, that looked at obese, otherwise healthy persons and the consequences of following a high-protein, low-carb diet vs a low-fat diet on the kidneys found less cause for alarm.

In comparison to a low-fat diet, a Dukan-type diet did not appear to significantly affect kidney health indicators such as kidney filtration rate, protein in the urine, or electrolyte balance after two years.

At the beginning of the diet, it may be difficult to exercise.

Because it lacks carbohydrates and fuel for working out muscles, a person might not have the energy to exercise, according to Angelone.

“Losing weight without working out is a formula for losing muscle.”

On the Dukan, you could suffer the well-known negative effects of low-carbohydrate diets, including tiredness, foul breath, dry mouth, and constipation.

You run the danger of nutritional inadequacies if you cut out entire food categories, such as grains and fruit.

Those Who Shouldn’t Attempt the Dukan Diet

According to Angelone, “this diet is appropriate for someone who enjoys rigid standards or regulations.”

For someone who requires flexibility, several of the stages are inappropriate since they are so limiting.

A disclaimer on the Dukan website states that you shouldn’t sign up for the Dukan diet online coaching service if you have any kind of health issue, including any of the following:

diabetes that is insulin-dependent.

Eating problems.
Cardiac dysfunction
Kidney insufficiency
Major depression history.
Now expecting or nursing.

The disclaimer states that if you are a vegan, you should not sign up for Dukan diet coaching.

You shouldn’t begin the program either if your doctor or another medical professional recommends it.

How Much Is the Dukan Diet?

Prices for dairy goods, fresh produce, and animal protein might be high, especially if you consume a lot of them, which you will.

How Much Does the Dukan Diet Cost?

Costs associated with the Dukan diet may include:

For $29.95 a month, you may get a customized coaching plan that includes daily interactive monitoring for the first three phases of the program.

However, according to the Dukan website, the price of coaching varies according to your profile and program.

Books like “The Dukan Diet” and “The Dukan Diet Made Easy” are available to purchase.

Groceries may get very expensive when you buy things like shrimp, lean meat, and venison.

Affording the Dukan Diet

You may lower the cost of the Dukan diet by doing careful food shopping and by skipping extras:

Purchase discounted veggies, seafood, and meats.

Use the cheaper canned or frozen veggies instead.

Utilize free internet tools and Dukan literature to adhere to the diet (without the coaching).