What is the Dukan Diet?

The Dukan diet is a method for weight loss developed by Pierre Dukan who has devoted his practice to nutrition and finding the best ways for people to lose weight without regaining it.

The Dukan diet allows 100 foods that can be eaten in whatever quantities you like and you will lose weight without having to count calories or feeling hunger. The Dukan diet is healthy and natural with hyper protein and allows you to reach your true weight for the rest of your life.

What is the Dukan diet? It is a way for you to finally achieve long-lasting weight loss and live a healthier life.


How Much Weight Can you Lose?

If you are truly ready to lose weight, then this is the perfect plan for you. All it requires is that you follow the simple steps and phases in order to achieve your goal weight.

There are four steps to the plan, and each one has a certain role to play with your weight loss goals. It is up to you how much weight you want to lose because the length of time spent on each phase will determine how much weight is lost during that phase.

the dukan diet 4 phase

the dukan diet 4 phase

There are four phases in the Dukan Diet, and each one has unique foods and steps that must be taken.

Phase 1 - Attack Phase

The Attack phase is where you eat different forms of pure protein to kick off the diet. You will eat from a list of 68 high protein foods to experience a significant weight loss immediately.

The amount of time spent in this phase will depend on how much weight you need to lose as well as the number of diets you have done previously.

  • If you want to lose up to ten pounds, then you should stay in the Attack phase for 2 days.
  • If you wish to lose between 15 and 30 pounds, then you should stay in this phase for 3 to 5 days
  • If you have more than 40 pounds to lose, then you will want to stay in this phase for up to 7 days, but you should clear it with your doctor first.
If you have any question, just ask

If you have any question, just ask your doctor

You should get regular exercise in this phase because it will help to burn fat, particularly in the morning on an empty stomach. If you do not exercise regularly and are not in good shape, walking is an easy activity that anyone can do because it is a natural activity, doesn’t cost anything and has plenty of benefits.

The rules for the attack phase are that you eat only the prescribed proteins, exercise regularly and stay in that phase for no longer than 7 days at a time.

Phase 2 - Cruise Phase

During the Cruise phase, you will add 32 vegetables that should help you to reach your true weight. There are 100 natural foods that you can choose from.

You will continue to lose weight by alternating the pure vegetable and pure protein days. You should stay in this phase for 3 days for every pound you want to lose.

You are allowed to eat 32 non-starchy vegetables on top of the 68 allowed proteins which will include all of the fiber, minerals, and vitamins that you need because of the diversity of nutrition that they contain.

Fresh organic vegetables dukan diet

Fresh organic vegetables

The alternation of the Pure Vegetable (PV) and Pure Protein (PP) cycles means that each cycle is made up equal shifts.

If you have a lot of water weight to lose, you will do a higher alternation period – 5/5. In addition to the alternation of PV and PP, you will need to do at least 30 minutes of brisk walking to help with the maximization of your weight loss.

Phase 3 - Consolidation Phase

During the consolidation phase, your body can be susceptible to weight gain easily. That is why this phase is designed to prevent weight regain by allowing foods that were previously forbidden in certain quantities with two “celebration” meals weekly.

For every pound you need to lose in this phase you will stay in this phase for five days. Once you start this phase, you will eat a PP on Thursday.

Consolidation Phase food

This phase : use whole grain bread, fruit and cheese

This phase represents the transition between food from the strict list and being spontaneous. This phase corresponds to your body’s vulnerability to weight gain. Once you complete this phase, you should be able to maintain the weight loss.

whole grain bread, fruit and cheese

Nutritional Stairs – Re-introducing Fun Foods in Limited Quantities

The nutritional stairs have seven steps that will show you how to eat in a healthier way which will become a lifetime habit step by step.

Base: steps 1 and 2 are the 100 unlimited allowable foods (vegetables and proteins) along with one serving of lamb and pork roast each week. You can also use cooked ham (uncured) and it does not need to be extra lean.

The following foods are also added in the first half of the consolidation phase: one serving of fruit, 2 slices of whole grain bread, 1.5 oz of hard rind cheese (all daily), 1 cooked serving of starch foods and one celebration meal (weekly).

During the second half of consolidation, you can have 2 fruit servings, 2 slices whole grain bread, 1.5 oz hard rind cheese (daily) and 2 servings starchy foods (1 cup cooked) and 2 celebration meals (weekly).

celebration meal dukan diet

Peanut butter sandwiches with berries and cheese

Fruits should exclude cherries, figs, bananas and grapes. A celebration meal consists of an appetizer, an entrée, a dessert and a glass of wine but you can only have a single serving of each item.

Thursdays are for PP or protein which helps you to maintain your true weight. Walk 25 minutes each day at a brisk pace to maintain physical activity.

Phase 4 - Stabilization Phase

This phase will last for the remainder of your life. Now that you have learned healthier eating skills, you have a pattern to follow, and you will be able to maintain your weight.

There are 3 non-negotiable rules which include: walking 20 minutes daily, 3 TBSP of oat bran and a pure protein on Thursday.

So how does the Dukan Diet measure up against other diet plans out there?

This method uses nutritional shifts which keep the blood sugar stabilized. Other diets are not as difficult to follow and have less restriction, but this diet gives you immediate results that you can clearly see early on which will help you to stick to the diet for the long term.

Other low carb diets generally have a high fat component which helps the body to get all of the fat that it needs in order to function correctly.

  • Have you tried the Dukan Diet? Were you successful?
  • Share your story here and share this article if you think it was useful or informative.
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