Diet Plans Breakdown: Dukan Diet

Have you ever heard of the Dukan Diet? Not many people have, but it’s a diet that claims you can eat-all you-can and still lose weight; approximately 7 to 10 pounds in the first week. Sounds amazing and seems like it would be the perfect diet for people who frequent buffets (you know you’re one of them). But now it’s time to breakdown the Dukan Diet and see if it’s a diet plan that may work for you.

The Dukan Diet was developed by French nutritionist and medical doctor Pierre Dukan, hence the name. For awhile it was only available in France where over a million women have sworn by the diet to maintain their slender and sexy figures. It wasn’t until 2010 when it was finally made available in English. Like many diets, for the Dukan to be effective you have to follow it’s guidelines and rules and the Dukan Diet has plenty of it.

How does the Dukan Diet work?

There are exactly four phases to the Dukan Diet; attack phase, cruise phase, consolidation phase, and stabilization phase. These along with brisk walking exercises make up the whole of the program. The first three phases are quiet restrictive and require you to follow them strictly, otherwise any slip ups can be considered a hindrance to your progress.

The Attack Phase generally lasts from 1 to 10 days or longer, depending on how much weight you want to lose. An average of 4 to 7 pounds can be lost in the first 5 days for people who are at least 20 to 40 pounds overweight. The diet plan for this phase consists of protein, lean protein preferably. That means all the lean beef, chicken, veal, pork, and other proteins you can eat. And if you’re a vegetarian you’d consume foods like tofu, seitan, soy, or non-fat dairy. And if you’re craving for more greener, sweeter, and breadier selections well, too bad. Aside from protein the only other selection you have are calorie-free drinks (water, black coffee, tea) and 1 1/2 tablespoons of oats.

In addition, bad breath, lethargy and dry mouth may be experienced during the first phase of theĀ Dukan Diet because of the low carb intake but it’s nothing drinking a lot of water and brushing your teeth after every meal can’t fix.

Exercise: 20 minutes of brisk walking a day

Scared yet? Don’t be. Because in about 5 days from now (assuming you start today) you’ll be 4 to 7 pounds lighter.

The second phase of the Dukan Diet is the Cruise Phase. This is the phase that you continue with until you’ve reached your goal weight. This time you’re able to include as much non-starchy vegetables into your diets as you want; vegetables such as cucumbers, tomatoes, lettuce, mushrooms and the like. You will alternate between a pure protein diet and a protein and vegetable diet every other day. And another bonus is now you get to have 2 tablespoons of oats a day. Woohoo!

Exercise: 30-60 minutes of brisk walking a day

It’s time to consolidate. No not your debts, your diet. The Consolidation Phase is where you work to keep the pounds off and for every pound you’ve lost, that’s 5 days of this phase. So if you lost 10 pounds, that’s 50 days of consolidation. In this phase you’re now able to eat proteins and vegetables in any combination and as much as you want with just one day out of the week where you’re required a “pure protein” diet. You’re also allowed one serving of fruit, two slices of whole grain bread, and 1 1/2 ounces of cheese. Plus you now get to indulge in starchy food like pasta or rice and a choice between leg of lamb, roast pork, or cooked ham once a week. The best part of this phase would be the one or two “celebration meals” a week in which you can consume anything you want, and of course we can’t forget about those awesome 2 tablespoons of oats a day.

Exercise: 25 minutes of brisk walking a day

The last and final phase is the Stabilization Phase. Eat as much food as you want from the first three phases (not including the “celebration meals” of course) in any combination 6 days a week with the seventh still remaining a pure protein day. And you’ve graduated to 3 tablespoons of oats a day…everyday…for the rest of your life. After all this phase is meant to last a lifetime.

Exercise: 20 minutes of brisk walking a day

A Quick Overview of the Dukan Diet


Although the Dukan Diet may appear to many as restrictive and requires the willpower of an elephant, it can be very effective. There’s no calorie counting, you can eat as much as you want, and you’ll most likely see fast results in the early stages. If you like rules, guidelines, and always being told what to eat then you’re most likely someone’s husband. Just kidding (not really). But if you’re not a husband and you still don’t mind those things than this diet may work for you. The Dukan Diet has given visible and tangible results to many and you can be one of them if you think “du-KAN” do it!


4 thoughts on “Diet Plans Breakdown: Dukan Diet

  1. I was looking for info on this particular diet and your explanation really helped. Not sure this would be a good fit since I’m actually looking into Paleo. If you do a post on Paleo, please let me know.

  2. It’s fairly simple but I don’t like the idea of the 3 tablespoons of oats a day given that I eat a big bowl of it every morning. If you’re trying to lose weight I can understand it, but not if it’s going to be a lifetime thing.

  3. 3 tbsp of oats a day isn’t all that bad and really you can customize it to how you want and your lifestyle. I was on this diet for the first 12 months of my weight loss journey about 3 years ago and I lost over 50 pounds. I give it my 2 thumbs up if you’re looking for results

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