What is the Dukan diet

The Dukan diet is a low-carb, low-fat and high-protein diet and eating plan that is based on proteins and vegetables, 100 foods in total ¹⁾. Over 40 years ago, Pierre Dukan devised a weight-loss method structured around 4 phases, two for losing weight, two for stabilizing the weight you get down to, using a list of 100 permitted foods from which you can eat as much as you want. During the Dukan diet plan’s 4 phases, there’s no limit to how much you can eat, provided you stick to the rules of the Dukan diet plan.

During phase 1, you’re on a strict lean protein diet. This is based on a list of 72 reasonably low-fat, protein-rich foods such as chicken, turkey, eggs, fish and fat-free dairy.

This is for an average of 5 days to achieve quick weight loss. Carbs are off limits, except for a small amount of oat bran.

Unlike the Atkins diet, Dukan’s phase 1 bans vegetables and seriously restricts fat. The next 3 phases of the plan see the gradual introduction of some fruit, vegetables and carbs, and eventually all foods.

The aim is gradual weight loss of up to 2lb a week and to promote long-term weight management.

There’s no time limit to the final phase, which involves having a protein-only day once a week and taking regular exercise.

Dukan diet benefits

You can lose weight very quickly with Dukan diet, which can be motivating. Dukan diet is a very strict and prescriptive diet, which some people like. Dukan diet is easy to follow, and you don’t need to weigh food or count calories.

Apart from keeping to low-fat, low-salt and high-protein foods, there’s no restriction on how much you can eat during your first 2 weeks.

Dukan diet side effects

At the start of the Dukan diet, you may experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea from cutting out carbs.

The lack of wholegrains, fruit and veg in the early stages of the Dukan diet could cause problems such as constipation.

High-protein diets, like Dukan diet, raise some concerns, since animal proteins are able to increase urinary calcium and to decrease urinary citrate excretion, thus leading to a high overall kidney stone risk ²⁾. People who undergo high protein diets, like Dukan diet, for obesity or overweight management should be aware that nephrolithiasis (kidney stone formation) is a potential side effect and people with a known history of kidney stone disease should not undergo these diets at all ³⁾.

Dukan diet rules

Dukan Diet 4 Phases

1. The ATTACK Phase

The Attack phase is also known as the “pure protein phase”, is to jump start your weight loss and consists of pure protein and creates a kick-start to the Dukan diet. During this phase, you can eat 68 high-protein foods that produce immediate and noticeable weight loss.

The duration of the Dukan Diet Attack phase depends on your age, the weight you need to lose, and the number of diets you have done in the past. The Dukan Diet Attack phase usually lasts from 2 to 5 days, here are some guidelines:

• Less than 10 lbs. to lose: 1 or 2 days
• From 15 to 30 lbs. to lose: 3 to 5 days
• More than 40 lbs. to lose: after consulting with your physician, this phase can last up to 7 days.

Ketosis: eat unlimited pure protein foods to avoid hunger and cravings.

Only NATURAL pure protein foods are allowed on the Attack phase: 68 animal proteins, in unlimited quantity. Some studies have proven that proteins produce a satiating effect. The protein intake in the Dukan Diet Attack phase increases the speed of weight loss while flushing out the excess water from your body. The digestion of protein produces ketones which are eliminated in your urine. This is why it is imperative that you drink 6 to 8 cups of water a day. Oat bran will provide some carbs and daily fiber that bind to calories from the food consumed and limit their absorption.
Physical activity will optimize weight loss in the Dukan Diet Attack phase

Start exercising gradually during the Attack phase. Take advantage of the fat burning effect of exercise – particularly in the morning. No matter your fitness level, walking is an activity that anyone can do. It is natural, costs nothing, and has many benefits.

2. The CRUISE Phase

The Cruise phase is the second phase of the Dukan diet. The Cruise phase reintroduces vegetables with proteins and vegetables days and establishes the 100 unlimited allowed foods as a base. The goal of the Dukan Diet Cruise phase is steady weight loss until you reach your true weight.

In addition to the 68 allowed proteins in the Attack phase and on pure protein days, the Cruise phase adds 32 non-starchy vegetables on protein + vegetables days while on the Cruise phase. In total, you can select from 100 natural foods from the Dukan diet food list below. You will gradually but steadily lose weight by alternating pure protein (PP) days and protein + vegetables (PV) days. The average length of the Cruise phase is based on a schedule of 3 days for each pound you want to lose. The desired effect is to get rid of body fat while maintaining lean body mass.

3. The CONSOLIDATION Phase

The Consolidation phase is the third phase of the Dukan diet. The Consolidation phase marks the end of the weight loss phases after the Cruise phase, and retains the base of proteins and vegetables, plus a gradual reintroduction of starchier foods. The objective of the Dukan diet Consolidation phase is to preserve and maintain your true weight reached at the end of the Cruise phase.

The Dukan diet Consolidation phase is one of the most important of the 4 phases, which will help you maintain your true weight permanently.

During this time you are at your most vulnerable, as the body has a tendency to quickly regain weight. The Consolidation Phase is designed to prevent the rebound effect by gradually returning previously forbidden foods in limited quantities and allowing for up to two “celebration” meals per week. This phase follows a strict timeline – 5 days per every pound lost in Cruise Phase. It is important to follow one other important step once the Consolidation Phase has begun – a pure protein day on Thursday.

The Consolidation phase lasts 10 days for every pound lost, and corresponds to the time during which your body is still vulnerable to rebound weight gain. Completion of the Consolidation phase will ensure that you will maintain your weight loss.

The Nutritional Stairs: the reintroduction of fun foods in limited amounts.

The seven steps of the Nutritional Stairs show how the Dukan Diet Consolidation phase will become your new healthy eating plan and, step by step, will become a habit for life.

BASE: the 1st and 2nd steps are represented by the unlimited 100 allowed foods (Proteins and Vegetables), plus 1 serving of lamb and roast pork weekly. You are now allowed to use uncured cooked ham, and are not limited to extra lean.

Add the following foods to this base in ascending order:

Additions in the first half of Consolidation	Additions in the second half of Consolidation
A serving of fruit every day*	2 servings of fruit every day*
2 slices of whole grain bread per day	2 slices of whole grain bread per day
1.5 ounces of hard rind cheese	1.5 ounces of hard rind cheese
1 serving (cooked cup) of starchy foods every week	2 servings (cooked cup) of starchy foods every week
1 celebration meal per week**	2 celebration meals per week**

Footnotes:

*Excluding bananas, grapes, figs, and cherries.
**A Celebration Meal includes 1 appetizer, 1 entrée, 1 dessert and 1 glass of wine. You may only have one serving of each item.

Protein Thursday and weekly physical activity

Protein thursday or pure protein thursday, is your insurance policy for maintaining your true weight. Do not skip this rule or you may experience rebound weight gain. Also make sure maintain physical activity – take a brisk walk for 25 minutes daily.

4. The Stabilization phase

The Stabilization phase is for the rest of your life! You have learned how to eat healthier in the previous phases and have developed a pattern to follow. In addition, to keep your new slim body, you must follow these three simple but non-negotiable rules:

1. 3 tablespoons of Oat Bran per day
2. Walk 20 minutes daily and choose to take the stairs whenever possible
3. Have a pure protein Thursday, i.e. Attack Phase menu.

Dukan diet plan

Table 1. Dukan diet plan

	Attack	Cruise	Consolidation	Stabilization
Choose from	68 proteins	+ 32 vegetables	+ fruit, starchy foods, whole grain bread, and cheese	include foods from all food groups
Expected weight loss	between 2 to 8 pounds during the phase	2 lbs per week on average
Duration	between 2 to 7 days	about 3 days per pound	about 5 days per pound lost in Cruise	For life
Amount of oat bran (Tablespoon/day)	1.5	2	2,5	3
Physical activity (duration/day)	20 min	30 min	25 min	20 min

[Source ⁴⁾ ]

Dukan diet food list

Below is the updated list of the 100 allowed foods for the Dukan diet: 68 pure proteins and 32 vegetables ⁵⁾.

68 Pure Proteins: Starting on the Attack phase

Lean meat

• Beef tenderloin
• Filet mignon
• Buffalo
• Extra-lean ham
• Extra-lean Kosher beef hot dogs
• Lean center-cut pork chops
• Lean slices of roast beef
• Pork tenderloin
• Pork loin roast
• Reduced-fat bacon
• Soy bacon
• Steak: flank, sirloin,
• London broil
• Veal chops
• Veal scaloppini
• Venison

Poultry

• Chicken
• Chicken liver
• Cornish hen
• Fat-free turkey and chicken sausages
• Low fat deli slices of chicken or turkey
• Ostrich steak
• Quail
• Turkey
• Wild duck

Fish

• Arctic char
• Catfish
• Cod
• Flounder
• Grouper
• Haddock
• Halibut and smoked halibut
• Herring
• Mackerel
• Mahi Mahi
• Monkfish
• Orange roughy
• Perch
• Red snapper
• Salmon or smoked salmon
• Sardines, fresh or canned in water
• Sea bass
• Shark
• Sole
• Surimi
• Swordfish
• Tilapia
• Trout
• Tuna, fresh or canned in water

Shellfish

• Clams
• Crab
• Crawfish
• Crayfish
• Lobster
• Mussels
• Octopus
• Oysters
• Scallops
• Shrimp
• Squid

Vegetarian Proteins

• Seitan
• Soy foods and veggie burgers
• Tempeh
• Tofu

Fat-free dairy products

• Fat-free cottage cheese
• Fat-free cream cheese
• Fat-free milk
• Fat-free plain Greek style yogurt
• Fat-free ricotta
• Fat-free sour cream

Eggs

• Chicken eggs
• Quail eggs
• Duck eggs

Sugar-free gelatin

32 vegetables: starting from the Cruise phase

• Artichoke
• Asparagus
• Bean sprouts
• Beet
• Broccoli
• Brussels sprouts
• Cabbage
• Carrot
• Cauliflower
• Celery
• Cucumber
• Eggplant
• Endive
• Fennel
• Green beans
• Kale
• Lettuce, arugula, radicchio
• Mushrooms
• Okra
• Onions, leeks, shallots
• Palm Hearts
• Peppers
• Pumpkin
• Radishes
• Rhubarb
• Spaghetti squash
• Squash
• Spinach
• Tomato
• Turnip
• Watercress
• Zucchini

Allowed on the Dukan Diet:

SHIRATAKI : Unlimited starting from the Attack phase. The Konjac root from Asia (China and Japan) is satisfying, rich in fiber, stimulates intestinal transit and has virtually no calories. You can also find konjac in other forms, such as a powder or ‘flour’ and sometimes a gel. You can use any form for Dukan Cooking.

OLIVE OIL : starting from the Cruise phase. Rich in omega 3 fatty acids, polyphenols and vitamin E (an antioxidant) – all essential for health. Limited quantity: 1 tsp

GOJI BERRIES : starting from the Attack phase. Limited quantity: Pure Protein days: 1 Tbsp , Proteins and Vegetables days: 2 Tbsps.

WHEAT GLUTEN : 4 tbsp / week (all phases)

Dukan diet menu

Dukan Salmon and Broccoli Tabbouleh

Ingredients:

• 2 tablespoons oat bran
• 1/3 cup broccoli florets
• Small handful parsley, chopped
• Small handful mint, chopped
• 2 spring onions, trimmed and sliced
• Grated zest of ½ lime
• 1 salmon fillet
• Seasoning (salt and pepper to taste)

Preparation:

Place the oat bran in a bowl and pour over 2 tablespoons boiling water and leave to stand for 10 minutes.Steam or blanch the broccoli in boiling water then refresh under cold running water.Fluff the oat bran with a fork then stir in the chopped herbs, spring onion, lime zest, broccoli and seasoning.Grill the salmon fillet to your liking and serve with the tabbouleh.Alternatively you could flake the fish and stir into the tabbouleh to serve.

Chicken in Mustard

Ingredients:

• 4 lbs of chicken drumsticks or thighs
• ¼ cup of dry white wine (tolerated)
• 1 tablespoon of thyme
• 1 tablespoon of tarragon
• ½ cup of water
• 1 pinch of salt and pepper
• 2 tablespoons of mustard
• 4 tablespoons of fat free sour cream

Preparation:

1. Brown the drumsticks or thighs in a non-stick pan for about 5 minutes, turning at intervals.
2. Add the wine, thyme, tarragon, water, salt and pepper.
3. Cover and leave to simmer for 60 minutes on a low heat.
4. Remove the chicken from the pan, arrange on a dish and keep warm.
5. Skim the fat off the cooking juices, add the mustard and stir to work in.
6. Pour in the sour cream and mix.
7. Pour the sauce over the chicken drumsticks or thighs before serving.

Marinated Beef and Vegetable Kebabs

Ingredients for the marinade:

• 1 tablespoon low sodium soy sauce
• 1 teaspoon lemon juice
• 1 pinch of powdered ginger
• 1 pinch of cayenne pepper
• 1 teaspoon splenda or stevia to taste, such as Stevia

Ingredients for the kebabs:

• 10 oz. lean beef (top sirloin or tenderloin), cut into large cubes
• 6 cherry tomatoes
• 2 large mushrooms (porcini or shitake), rinsed and cut into large chunks
• 1 bell pepper (green, red or yellow), seeds removed and cut into large chunks
• at least 6 wooden kebab skewers, soaked in water for 15 minutes, and then coated with a few drops of olive oil

Preparation:

1. In a large mixing bowl, mix together all the ingredients for the marinade. Transfer the cubed beef into the mixture, stir to coat and let it marinate for 4 hours, giving it a stir every hour.
2. Preheat the oven to 350 F.
3. In an alternating order, thread the beef cubes and vegetables onto the kebab sticks,
4. Place them in a non-stick oven proof dish and cook for 20 minutes, turning frequently to ensure all sides are cooked evenly.

Zen Balls: Chicken or Turkey

Ingredients:

• 1/2 cup cooked chicken or turkey breast meat, chopped in the food processor.
• 1 tablespoon low-fat or fat-free cream cheese
• 1 tablespoon Pickled Pepper Pre-mix
• 1 tablespoon oat bran, such as Oat Bran (kept separate on a plate) if you decide to use a coating
• 1 teaspoon Sriracha sauce (optional)

Preparation:

1. Mince the chopped meat and the cream cheese together in the food processor.
2. Fold in the Pickled Peppers-mix.
3. Roll the mixture into six small balls, then roll the balls in the oat bran to coat.
4. Store in the fridge until ready to use. Serve cold.

Quick Turkey Stew

Ingredients:

• 14 oz. turkey meat
• 1 onion, finely chopped
• 7 oz. button mushrooms, cleaned and sliced
• ½ cup low sodium chicken broth
• 1 tablespoon fat-free sour cream
• Sea salt and pepper to taste

Preparation:

1. Slice the turkey into large pieces.
2. In a wok, stir-fry the turkey until beginning to brown.
3. Add the onions and mushrooms. Cover with the stock, simmer, covered, for 20 minutes.
4. Lower the heat, and add the sour cream. Season with salt and pepper to taste.
5. Serve with a green salad or green leafy vegetables.

Mustard Chicken and Baked Tomatoes

Ingredients:

• 2 chicken legs
• 4 large tomatoes
• Mustard
• Provencal herbs or Herbs de Provence (a mixture of dried marjoram, thyme, savory, basil rosemary, sage and fennel seeds in proportion 3:3:1:1:½:½, accordingly)
• Salt and pepper

Preparation:

1. Preheat the oven for 450 °F (232 °C)
2. Brush chicken legs with mustard and place to an ovenproof dish.
3. Sprinkle with Provencal herbs.
4. Place tomatoes around chicken in the same dish
5. Bake in the oven on 450 °F (232 °C) for 30 minutes.

Turkey Stew

Ingredients:

• 3 lbs of turkey breast, cut into pieces
• 1 lb of mushrooms, cut into pieces
• 4 large carrots, cut into pieces
• 4 tomatoes, cut into pieces
• 1 tablespoon of tomato puree diluted in ¼ cup of water.
• 2 tablespoons of white wine
• 2 shallots
• 2 cloves of garlic
• Basil
• 1 pinch of salt and pepper

Preparation:

1. Place turkey in a casserole dish and add mushrooms, carrots and tomatoes.
2. Add tomato puree, white wine, shallots, garlic cloves, basil, salt and pepper.
3. Cover the casserole dish and leave to cook on a medium heat for 30 minutes.

Chicken and Herb Omelet Sandwich

Ingredients:

• 3 tablespoons of oat bran
• 1 teaspoon of baking powder
• 2 tablespoons of fat-free plain Greek yogurt
• 3 eggs
• 1 tablespoon of chopped parsley
• 1 tablespoon of fat-free cream cheese
• 1 chicken breast, cooked and shredded

Preparation:

1. Combine oat bran, baking powder, yogurt, and egg in a rectangular bowl. Mix well until homogenous mixture is obtained.
2. Add chopped parsley.
3. Heat the mixture for 4 minutes in the microwave on high.
4. Take out of the bowl and let it cool until the mixture is solid like bread.
5. Cut the cooled bread into 2 slices and toast very lightly so not to over dry.
6. Beat two eggs with your favorite chopped herbs.
7. Grease a non-stick frying pan with a few drops of olive oil and fry the egg mixture like you would an omelets. Once the eggs are cooked, fold in on 4 sides so that you make a rectangle.
8. Spread cream cheese on each bread slice. Make the sandwich by putting shredded chicken on one slice, then adding an omelets on top, then the second slice of bread.

Baked Bass

Ingredients:

• 2 fresh bass fish fillets
• 2 onions, peeled and sliced into strips
• 2 tomatoes, cut in ½
• 1 lemon, cut into slices
• A handful of fresh parsley, finely chopped
• 1 clove of garlic, crushed through a garlic press
• Salt and pepper

Preparation:

1. Preheat the oven to 375 °F (190 °C).
2. Lay the onions onto an oven proof baking dish. Lay the bass fillets on top of the onions, and surround with the cut tomatoes.
3. Lay the lemon slices over the fillets with any remaining around the fish with the tomatoes. Sprinkle the tomatoes with the herbs and crushed garlic, and season with salt and pepper.
4. Bake for 20-30 minutes or until the meat has turned white, checking close to the end time to ensure the fish does not over-cook.

Dukan diet summary

Raising your daily intake of protein is one of the most popular dietary treatments for obesity, sometimes also associated to an important reduction in carbohydrate consumption ⁶⁾. Several studies have addressed the effectiveness of high protein diet, showing that an elevated protein intake rises total energy expenditure through a higher thermic effect of feeding and promotes premature satiety during meals ⁷⁾. The resulting decrease in the intake of other macronutrients, such as carbohydrates and fats, leads to an improvement in many parameters of the metabolic syndrome (for example, reduction in total serum cholesterol and better glucose tolerance) and ultimately to a weight loss ⁸⁾. The most common prescription is to eat at least 25% of total energy requirements as proteins, which means at least 1.6 g/kg of ideal body weight, while the usual recommended dietary allowance for protein is 0.8 g/kg ⁹⁾.

However, the Dukan diet isn’t nutritionally balanced, unsustainable and unhealthy, which is acknowledged by the fact you need a vitamin supplement and a fiber top-up in the form of oat bran.

There’s a danger this type of diet could increase your risk of long-term health problems if you don’t stick to the rules.

Dukan diet lacks variety in the initial phases, so there’s a risk you’ll get bored quickly and give up.