Dukan Diet

Its very less effective and hard to follow diet and very complicated this diet is not so effective.

Healthline Diet Score: 2.5 out of 5

Many people want to lose weight quickly.

However, fast weight loss can be difficult to achieve and even harder to maintain.

The Dukan Diet claims to produce rapid, permanent weight loss without hunger.

However, you may wonder if this diet would work for you.

This is a detailed review of the Dukan Diet, explaining everything you need to know.

What Is the Dukan Diet?

The Dukan Diet is a high-protein, low-carb weight loss diet that is split into four phases.

It was created by Dr. Pierre Dukan, a French general practitioner who specializes in weight management.

Dr. Dukan created the diet in the 1970s, inspired by an obese patient who said he could give up eating any food in order to lose weight, with the exception of meat.

After seeing many of his patients experience impressive weight loss results on his diet, Dr. Dukan published The Dukan Diet in 2000.

The book was eventually released in 32 countries and became a major bestseller. It reportedly helped people achieve rapid, easy weight loss without hunger.

The Dukan Diet shares some features of the high-protein, low-carb Stillman Diet, along with the Atkins Diet.

How Does It Work?

The Dukan Diet starts by calculating your goal weight — called your "true" weight — based on your age, weight loss history, and other factors.

How long you stay in each phase depends on how much weight you need to lose to reach your "true" weight.

These are the four phases of the Dukan diet:

1.    Attack Phase (1–7 days): You start the diet by eating unlimited lean protein plus 1.5 tablespoons of oat bran per day.

2.    Cruise Phase (1–12 months): Alternate lean protein one day with lean protein and non-starchy veggies the next, plus 2 tablespoons of oat bran every day.

3.    Consolidation Phase (5 days for every pound lost in phases 1 and 2): Unlimited lean protein and veggies, some carbs and fats, one day of lean protein weekly, 2.5 tablespoons of oat bran daily.

4.    Stabilization Phase (indefinite): Follow the Consolidation Phase guidelines but loosen the rules as long as your weight remains stable. Oat bran is increased to 3 tablespoons per day.

Foods to Include and Avoid

Each phase of the Dukan Diet has its own dietary pattern. Here's what you're allowed to eat during each.

Attack Phase

The Attack Phase is primarily based on high-protein foods, plus a few extras that provide minimal calories:

• Lean beef, veal, venison, bison, and other game
• Lean pork
• Poultry without skin
• Liver, kidney, and tongue
• Fish and shellfish (all types)
• Eggs
• Non-fat dairy products (restricted to 32 ounces or 1 kg per day), such as milk, yogurt, cottage cheese, and ricotta
• Tofu and tempeh
• Seitan, a meat substitute made from wheat gluten
• At least 6.3 cups (1.5 liters) of water per day (mandatory)
• 1.5 tablespoons (9 grams) of oat bran daily (mandatory)
• Unlimited artificial sweeteners, shirataki noodles, and diet gelatin
• Small amounts of lemon juice and pickles
• 1 teaspoon (5 ml) of oil daily for greasing pans

Cruise Phase

This phase alternates between two days.

On day one, dieters are restricted to foods from the Attack Phase. On day two, they're allowed Attack Phase foods plus the following vegetables:

• Spinach, kale, lettuce, and other leafy greens
• Broccoli, cauliflower, cabbage, and Brussels sprouts
• Bell peppers
• Asparagus
• Artichokes
• Eggplant
• Cucumbers
• Celery
• Tomatoes
• Mushrooms
• Green beans
• Onions, leeks, and shallots
• Spaghetti squash
• Pumpkin
• Turnips
• 1 serving of carrots or beets daily
• 2 tablespoons (12 grams) of oat bran daily (mandatory)

No other vegetables or fruits are permitted. Other than 1 teaspoon (5 ml) of oil in salad dressing or for greasing pans, no fat should be added.

Consolidation Phase

During this phase, dieters are encouraged to mix and match any of the foods from the Attack and Cruise Phases, along with the following:

• Fruit: One serving of fruit per day, such as 1 cup (100 grams) of berries or chopped melon; one medium apple, orange, pear, peach, or nectarine; or two kiwis, plums, or apricots.
• Bread: Two slices of whole-grain bread per day, with a small amount of reduced-fat butter or spread.
• Cheese: One serving of cheese (1.5 ounces or 40 grams) per day.
• Starches: 1–2 servings of starches per week, such as 8 ounces (225 grams) of pasta and other grains, corn, beans, legumes, rice, or potatoes.
• Meat: Roast lamb, pork or ham 1–2 times per week.
• Celebration meals: Two "celebration meals" per week, including one appetizer, one main dish, one dessert and one glass of wine.
• Protein meal: One "pure proteins" day per week, where only foods from the Attack Phase are allowed.
• Oat bran: 2.5 tablespoons (15 grams) of oat bran daily (mandatory).

Stabilization Phase

The Stabilization Phase is the final phase of the Dukan diet. It is all about maintaining the improvements achieved during the earlier phases.

No foods are strictly off-limits, but there are a few principles to follow:

• Use the Consolidation Phase as a basic framework for planning meals.
• Continue having one “pure proteins” meal day every week.
• Never take the elevator or escalator when you can take the stairs.
• Oat bran is your friend. Take 3 tablespoons (17.5 grams) every day.

True to its claims, the high-protein Dukan Diet can produce fast weight loss.

However, it also has several features that may make it difficult to sustain long-term.

At the end of the day, it is a quick weight loss diet that works, but it forces you to avoid many healthy foods unnecessarily.