The Dukan Diet promises sustainable weight loss without excessive deprivation. This protein-rich, four-phase method has garnered considerable attention. Here’s a closer look at this dietary approach.
Dr. Pierre Dukan, a nutritionist and eating behavior expert, created this high-protein diet split into four detailed phases, lasting a minimum of 4 weeks. First introduced in the 1970s, it has become hugely popular. Over 10 million people in France have followed it, and his book outlining the diet’s principles has been translated into 15 languages and distributed globally.
How to Follow the Dukan Diet
The Dukan Diet is a rapid, protein-heavy plan that primarily focuses on protein consumption to encourage the body to burn calories from its reserves. Weight loss is swift (about 11 pounds in 10 days), but it’s essential to include a stabilization phase to maintain the achieved results.
What is Phase 1, the Attack Phase, of the Dukan Diet?
The diet initially consists solely of pure proteins, which are unlimited. The weight loss during this phase can be quite dramatic.
- The principle: This phase starts strong; hence, once begun, it’s best to keep going. Expect a menu of lean meats, fish, seafood, eggs, and non-fat dairy products, all unlimited! However, deviations must be avoided as they could completely disrupt the effect. It’s an all-or-nothing approach. The goal? To tap into fat reserves. Proteins, being harder to digest than other nutrients, are powerful appetite suppressants and also reduce cellulite and water retention due to their water-repelling properties. Pierre Dukan also recommends including oat bran, which aids digestion.
- Duration: It can last between 1 and 10 days depending on age and the amount of weight to lose. For instance, if you need to lose between 22 to 44 pounds, the phase should last about five days.
- Outcome: At the end of this initial phase, the scales can show a significant drop, with potential losses of up to 6.6 pounds in just five days. You might feel tired, a normal effect since the body, surprised by the change, tires more quickly.
What Are the Weekly Menus for Phase 1?
Here are some sample menus for the attack phase, tailored for each meal and every day of the week.
Snack: If you’re feeling peckish, turn to surimi, hard-boiled eggs, and non-fat dairy products.
Oat Bran: A key element of the Dukan Diet. It is recommended to consume two to three spoonfuls per day.
Beverage: Drinking 1.5 liters of water per day is advised. If you want to detoxify, unsweetened green tea is a good option.
Monday:
Breakfast: tea or coffee, non-fat dairy, 2 slices of fat-free ham
Lunch: hard-boiled eggs, grilled chicken, non-fat dairy
Dinner: steak tartare, non-fat dairy
Tuesday:
Breakfast: tea or coffee, non-fat dairy, scrambled eggs
Lunch: surimi, steamed skate, non-fat dairy
Dinner: fat-free veal roast, non-fat dairy
Wednesday:
Breakfast: tea or coffee, non-fat dairy, Bündnerfleisch
Lunch: white wine mackerel, grilled prawns, non-fat dairy
Dinner: grilled chicken, non-fat dairy
Thursday:
Breakfast: tea or coffee, non-fat dairy, plain omelette
Lunch: chicken breast, veal roast, non-fat dairy
Dinner: fried egg (without fat), non-fat dairy
Friday:
Breakfast: tea or coffee, non-fat dairy, 2 slices of turkey breast without fat
Lunch: grilled rib steak, non-fat dairy
Dinner: smoked salmon, non-fat dairy
Saturday:
Breakfast: tea or coffee, non-fat dairy, fried egg
Lunch: lean ham, roast beef, non-fat dairy
Dinner: sashimi (without rice), non-fat dairy
Sunday:
Breakfast: tea or coffee, non-fat dairy, Bündnerfleisch
Lunch: crab, omelette, non-fat dairy
Dinner: steamed pollock, non-fat dairy
Grocery List for Phase 1
In the attack phase, your grocery list will consist solely of proteins:
- Meats, fish, and deli items: chicken breast, rib steak, veal roast, rump steak, Bündnerfleisch, ham (pork, turkey, chicken…), pollock, mackerel, salmon, skate, prawns, crab
- Dairy: non-fat dairy products
- Pantry: eggs, garlic, agar-agar, low-fat bouillon cubes, pickles, oat bran, parsley
- Fruits and vegetables: lemon, soy, onion
What is Phase 2 of the Dukan Diet?
You’ve won the first battle in the war against calories. Now comes the cruise phase with a new weapon at your disposal: vegetables.
- The principle: This phase involves alternating days of pure proteins and days of proteins plus vegetables. Weight loss slows down but only until the body adjusts again. The reintroduction of vegetables slows the impact of pure proteins but also makes the diet more comfortable and balanced, thus healthier. However, it’s crucial to maintain some pure protein days to preserve the success of the attack phase. Pierre Dukan recommends the following alternation: 1 day of pure proteins/1 day of proteins + vegetables. He also advises resuming physical exercise. This could be a 30-minute walk per day or doing household chores.
- Duration: Until the desired weight is achieved.
- Outcome: Weight loss now occurs in stages due to the reintroduction of vegetables and increased fluid intake. This phase could last several months, during which temptations are significant. It’s hard not to get discouraged. But remind yourself that the effort is worthwhile.
What Are the Weekly Menus for Phase 2?
Here are some sample menus for the cruise phase, tailored for each meal and every day of the week.
Dressing: Opt for 0% fat yogurt-based sauces or a few drops of lemon juice.
Monday:
Breakfast: tea or coffee, non-fat dairy, Bündnerfleisch
Lunch: crab, omelette, non-fat dairy
Dinner: steamed fish, non-fat dairy
Tuesday:
Breakfast: tea or coffee, non-fat dairy, fried eggs
Lunch: lean ham, green beans, non-fat dairy
Dinner: salmon and cucumber salad, rhubarb compote
Wednesday:
Breakfast: tea or coffee, non-fat dairy, 2 slices of turkey breast without fat
Lunch: white wine mackerel, omelette, non-fat dairy
Dinner: grilled chicken, non-fat dairy
Thursday:
Breakfast: tea or coffee, non-fat dairy, plain omelette
Lunch: lamb’s lettuce salad, veal escalope, non-fat dairy
Dinner: veal roast, non-fat dairy
Friday:
Breakfast: tea or coffee, non-fat dairy, 2 slices of smoked salmon
Lunch: surimi, steamed skate, non-fat dairy
Dinner: veal roast, non-fat dairy
Saturday:
Breakfast: tea or coffee, non-fat dairy, scrambled eggs
Lunch: stuffed aubergine with cod (no fat), non-fat dairy
Dinner: pumpkin soup, non-fat fresh cheese
Sunday:
Breakfast: tea or coffee, non-fat dairy, 2 slices of lean ham
Lunch: surimi, omelette, non-fat dairy
Dinner: grilled prawns, non-fat dairy
Grocery List for Phase 2
Vegetables make a comeback on the plate and on the grocery list too.
- Meats, fish, and deli items: veal escalope, chicken breast, veal roast, lean ham, Bündnerfleisch, cod, mackerel, sole, salmon, pollock, surimi, prawns
- Dairy: non-fat dairy products, non-fat fresh cheese
- Pantry: eggs, garlic, agar-agar, basil, low-fat bouillon cubes, pickles, oat bran, parsley
- Fruits and vegetables: lemon, soy, artichoke, pumpkin, aubergine, cucumber, green beans, lamb’s lettuce
What is Phase 3, the Consolidation Phase, of the Dukan Diet?
The rebound effect is the number one enemy of diets. That’s why this consolidation phase, while less aggressive, is just as crucial as the first two.
- The principle: This phase is a bridge between dieting and normal eating. Bread, fruits, cheeses, and starches… Previously forbidden foods are now allowed, but in moderation. The idea is to consume single servings, without second helpings. However, for our greatest pleasure, Pierre Dukan includes two “celebration meals” per week. During these meals, you can eat whatever you like freely. The goal? To rediscover the notion of pleasure, to then be able to distinguish between nourishment and indulgence. Nevertheless, the nutritionist also recommends a pure protein day inherited from the attack phase, to counter the yo-yo effect. Physical exercise is still recommended.
- Duration: Plan for 10 days per kilo lost. For example, if you have lost 5 kilos, the consolidation phase will last 50 days.
- Outcome: Weight gradually stabilizes but should not be considered permanently secure. Therefore, vigilance is necessary. Think of this as your last diet. If you’ve come this far, you can trust yourself.
What Are the Weekly Menus for Phase 3?
Goodbye frustrations! Pleasure foods reintegrate into meals, but are consumed in moderation. Two “celebration meals” per week are allowed. As for pure proteins, dedicate a day to them, like Tuesday, for example.
Monday:
Breakfast: tea or coffee, 2 slices of wholemeal bread, non-fat dairy
Lunch: bulgur wheat with tomato, non-fat dairy
Dinner: ham roll with fresh cheese, floating island dessert (sweetened with a sugar substitute)
Tuesday:
Breakfast: tea or coffee, omelette, non-fat dairy
Lunch: cod, non-fat dairy
Dinner: grilled chicken, non-fat dairy
Wednesday:
Breakfast: tea or coffee, homemade custard
Lunch: celebration meal
Dinner: warm goat cheese salad, non-fat dairy
Thursday:
Breakfast: tea or coffee, 2 slices of wholemeal bread, non-fat dairy
Lunch: stuffed tomatoes with tuna, sugar-free rhubarb compote
Dinner: pumpkin soup, a fruit
Friday:
Breakfast: tea or coffee, an apple, non-fat dairy
Lunch: spaghetti, non-fat dairy
Dinner: chicory with ham, non-fat dairy
Saturday:
Breakfast: tea or coffee, 2 slices of wholemeal bread, non-fat dairy
Lunch: tabbouleh, fruit salad
Dinner: prawns, cheese
Sunday:
Breakfast: tea or coffee, scrambled eggs, non-fat dairy
Lunch: celebration meal
Dinner: skate, broccoli, non-fat dairy
Grocery List for Phase 3
The grocery list expands for the delight of food lovers. Just add the following items to the lists from the previous phases.
- Fruits and vegetables: orange, clementine, strawberry, raspberry, melon, grapefruit, peach, apple, tomato, broccoli, pumpkin, chicory
- Bakery: wholemeal bread
- Dairy: square of fresh cheese, goat cheese
- Pantry: bulgur wheat, couscous semolina, pasta
What is Phase 4, the Stabilization Phase, of the Dukan Diet?
The Dukan Diet is about reeducating your eating habits. Thus, it would be a pity to abandon the good practices from the previous phases. The stabilization phase is critical.
- The principle: The excess weight is now gone, and the risk of a rebound is mitigated. In other words, it’s up to you to take charge of your diet. You must trust yourself to prioritize your food choices while utilizing the good habits from the Dukan method. Thus, exercise, oat bran, and weekly protein-heavy days (one per week is sufficient) are guidelines to follow as long as possible.
- Duration: As long as possible.
- Outcome: Your weight loss can be considered permanent. Your healthy dietary habits should persist. Maintaining your weight will be significantly easier with physical exercise.
What Are the Weekly Menus for the Stabilization Phase?
Protein Tuesday, physical exercises, oat bran… Good habits are established. Thus, it’s easy to combine pleasure and dietetics.
Monday:
Breakfast: tea or coffee + buttered wholemeal bread slices
Lunch: warm goat cheese salad + a fruit
Dinner: vegetable soup + a non-fat dairy
Tuesday:
Breakfast: tea or coffee + scrambled eggs + non-fat dairy
Lunch: veal escalope + non-fat dairy
Dinner: grilled chicken + a non-fat dairy
Wednesday:
Breakfast: tea or coffee + non-fat dairy + cereal + orange juice
Lunch: spaghetti + apple compote
Dinner: yogurt-dressed cucumber + a fruit
Thursday:
Breakfast: tea or coffee + buttered wholemeal bread slices
Lunch: vegetarian pizza + gingerbread
Dinner: ham omelette + fruit sorbet
Friday:
Breakfast: tea or coffee + an apple + cereal and milk
Lunch: steak tartare + tiramisu
Dinner: gazpacho + chicken slice + a non-fat dairy
Saturday:
Breakfast: tea or coffee + buttered wholemeal bread slices
Lunch: chicken breasts + ratatouille + non-fat dairy
Dinner: sole + green beans + a fruit-flavored yogurt
Sunday:
Breakfast: tea or coffee + croissant
Lunch: flambéed prawns + an apple pie slice
Dinner: tomato and mozzarella salad + a non-fat dairy
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