Dukan Diet Home
Dukan Diet – The Sensational French Diet developed by Pierre Dukan
Have you heard of the Dukan Diet? If you are looking for the ultimate weight loss plan to lose pounds fast and keep the weight off, check out this diet. The best place to start is with the Dukan Diet Book and the Dukan Diet Recipe Book – a full cookbook to help you get slim on the diet with delicious recipes.
Created by French doctor Pierre Dukan, this diet is creating quite a stir in the UK and now in the United States but it has been popular in France for years and was only recently released outside of France. You can order the book here or at the end of this page.
Pierre Dukan’s diet is very easy to follow. The Dukan diet is divided into four phases:
- Attack phase
- Cruise phase
- Consolidation phase
- Stabilization phase
The Dukan Diet isn’t about counting calories, but about which foods you eat and when. The diet is requires discipline and you have to stick with the program but if you do, you can lose weight fast. The Dukan Diet is also a plan developed to be maintained for life. Dukan focuses a lot of attention on maintenance and keeping the weight off with a specific strategy for the period when most people flail and gain back weight they’ve lost. If you need to lose weight fast, you must consider the Dukan diet.
In the long term, the Dukan Diet allows you to indulge in foods you love but has one major catch. One day each week, (Dr. Pierre Dukan designates Thursdays) – you can eat only protein. When you want to lose weight fast and keep it off, this seems like a small catch.
During the first phase of the Dukan Diet, the “attack”, you eat only protein. This is nothing new. The emphasis on protein seems similar to the Atkin’s diet. However, unlike the famed Atkin’s diet, this isn’t protein with cheese, cream, butter and as much fat as desired. Dukan requires that fat be trimmed off the meat, skin removed from the chicken – and cream, butter and extra fats are to be avoided. The focus is on lean protein only. This first attack phase of the diet is carried on for anywhere from one to ten days, depending on how much weight you want to lose. If you want to lose more weight fast, you spend more time in this phase of the diet.
Here is a breakdown of what you can and cannot eat during the attack phase:
Lean beef, veal, chicken liver or rabbit with fat trimmed. Avoid ribs as they are too fatty. All of these must be broiled, grilled or roasted. No butter, cream or oil – no low-fat versions either. You can use lean ground beef to make burgers or meatballs – mixed with capers, an egg or spices – no breadcrumbs!
Ham is okay if it is low fat and lean with the rind cut off – avoid smoked, deli or cured hams
Avoid pork or lamb
All shellfish is okay
All fish including crab legs are fine unless it is in oil or sauce that has fat
Up to two eggs per day – stick to 3 or 4 yolks per week if cholesterol is an issue for you but unlimited Egg Whites are okay
Non-fat dairy products such as cottage cheese, skim milk, no-fat yogurt in natural, vanilla or lemon flavors are okay. Avoid yogurts or cottage cheese with fruit purees for faster and better results
Stevia is okay
Dukan says Aspartame is okay (which I advise strongly against – check out this info HERE about dangers of aspartame and splenda)
Vinegars, spices, herbs, garlic, onion, pickles (in moderation), lemon juice (on food – not as a beverage), mustard and salt (in moderation) sugar-free chewing gum and sugar-free natural ketchup in moderation are all okay during the first phase of the Dukan Diet.
The second period of the Dukan Diet is the cruise phase. During this second phase, you will continue to lose weight fast but not as rapidly as in the first phase. You will alternate your protein-only days with protein and vegetable days. One day you will eat the all protein attack phase plan. The next you will do the protein plus vegetables as described below, next, another day of protein and so on. On the protein and vegetable days, you can eat as much as you want of a long list of vegetables mostly green, leafy stuff.
These are just some of the vegetables you can eat during the cruise phase:
Kale
Brussels Sprouts
Broccoli
Cabbage
Spinach
Asparagus
Chard
Mustard Greens
Leeks
Eggplant – Aubergine
Salad Greens
Arugula
Lettuce
Bok Choy
Celery and many more
Tomatoes are okay
Avoid starch-based vegetables such as potatoes and sweet potatoes
While in this phase of the Dukan Diet, you can expect to lose a couple of pounds each week. You stay in this phase alternating protein and protein/vegetable days until you have reached your weight loss goal. If you have a lot of pounds to shed, stay in the first phase for an extended period before switching to the second phase of the diet. Then, just continue with the cruise phase until you reach your goal body weight.
The third phase of the Dukan Diet is the consolidation phase. It is this period that Dr. Dukan considers the “high-risk” time for weight gain for most dieters. For this reason, Dukan developed the following plan. It is at this point that you can start to introduce limited amounts of cheese, breads, fruit, pasta and other foods you love but only as instructed by Dr. Dukan.
You can enjoy lean protein and vegetables every day.
You can add in one serving of fruit per day. Avoid fruits that are very high in sugar such as grapes or bananas.
One serving of cheese daily is okay during this phase
Two slices of whole grain bread with low-fat butter are approved.
Dukan encourages having a splurge meal twice a week during this phase of the diet but notes a few things you must avoid. Dukan states that you must not have second servings of any dish. Avoid more than one splurge meal in the week. It is imperative that after your splurge meal, you start up the healthy eating immediately in the next meal. Each week during this phase, you should designate one protein-only day. This will allow you to maintain your weight loss. Dukan advises that you carry this out for five days for every pound of weight you have lost. Therefore, if you lose 20 pounds on the Dukan diet, plan on 100 days in consolidation phase of the Dukan Diet. You will not continue to shed pounds during this phase so if you didn’t lose all of the weight you wanted– stay in the cruise phase alternating protein-only and protein-vegetable days before diving into this one.
Finally, the fourth section or stabilization phase of the Dukan Diet is your maintenance plan for life. At this stage, no food items are off limits. Don’t forget though to pick one day each week that you eat only protein. Your all protein day is to balance out your food intake during the rest of the week. Like the protein-only phase during the attack phase, avoid fats and skin, avoid sauces and follow all of the same rules as the first phase of the diet plan. Pierre Dukan suggests making Thursdays your all-protein day but which day you choose is entirely up to you based on your schedule. This fourth phase of the Dukan Diet is a plan for life. You can eat the foods you love during the week, and do protein-only once each week.
On the Dukan Diet, it is advised that you do low impact exercise like walking for 25 minutes each day. Dukan also recommends taking 2 Tbsp oat bran or fiber equivalent daily for regularity. Hydration is also important and Dr. Dukan recommends drinking adequate water throughout the day for best results.
To get an easy source of lean protein, consider trying 100% bio-available natural liquid egg whites – the purest form of protein available. You can use these to make delicious all-protein drinks for meals and snacks. For a delicious whipped ‘milk-shake’, add a sugar-free sweetener for a Dukan approved dessert anytime of day! You can also use the liquid egg whites for cooked various egg dishes – allowing you to avoid wasting egg yolks and still maintaining a no fat, no cholesterol healthy diet in line with the Dukan Diet plan. To read more about the benefits of pasteurized safe liquid egg whites – click Lean Protein Info.
By combining this eating plan with about 25 minutes of exercise daily, you can keep the weight off and feel vibrant and healthy. If you fumble and gain some weight, you can start the plan again to get rid of the extra pounds. Have you tried the Dukan Diet? How much weight did you lose? Click to order the book The Dukan Diet.
Source: Daily Mail UK
Check out the sidebar to the right for tons more Pierre Dukan Diet Info and Dukan Diet Recipes.
Can i still follow the dukan diet if i am pregnant?Is there a dukan diet for pregnant woman?
Hi – you should definitely consult your doctor about beginning any diet while pregnant. Dr. Dukan does say it is okay to be on the Dukan Diet but that either he or your own doctor should monitor and adjust the diet to your needs as a mom-to-be.
Can i buy the Dukan Diet book in the United States?
Debbie
At this time, you can buy both the Dukan Diet book and the Dukan Diet Recipe book online in the US right HERE. The Dukan Diet book will release in book stores in the US in April 2011. Of the two, I’d definitely recommend starting with the The Dukan Diet: It has invaluable information on the diet program and how it works and why. The cookbook is good if you need further recipes but you can also find a lot of recipes online. Good luck!
Hello I was wondering – can you drink any alcohol in the first two stages? Do you have to wait until consolidaton phase, I am waiting on my book to come. thanks
Hi Linda, thanks for stopping by. No alcohol in the first two phases of the diet. During the consolidation phase, you can have a glass of wine with your celebration/splurge meal each week. Good luck with your diet!!
Hello! Does Dukan allows to eat more dairy food and tofu or something like that for vegetarians? And which amount will be ok for the first period?
Hi Krasiva, yes – the Dukan Diet allows for tofu for vegetarians. It is one of the things you can eat in unlimited quantity on Dr. Dukan’s list of 72 protein based foods you should eat. As for dairy, you may eat fat free or virtually fat free dairy products such as non fat yogurt (without fruit bits), fat free cottage cheese, virtually fat free quark and fromage frais and skim milk. We hope this is helpful and good luck with your Dukan Diet.
Thank you for the answer and the link. May I ask you one more question?
Is it ok for the first period to drink a herbal tea which has some orange peel in it? Or it so bad as if I ate fruits?
Herbal tea is fine – you can even use a bit of sweetener (no sugar) if you like – stevia, aspartame, splenda are okay. I’ve not heard Dr. Dukan mention orange peel. As a garnish, a tiny amount of lemon juice is okay so I would assume that a tiny bit of orange peel would be okay in your tea. If you notice that your weight loss is slow or stagnate, try without the orange peel. Best luck with your diet!
Thank you very much for your fast and accurate answers. And thank you wishing me luck! 🙂 For the first day of the diet I’ve lost 1.4 kg)))
Great work Krasiva – keep it up. Wishing you continued success and weight loss with the Dukan Diet.
This is exactly the same pricipal as the quick weight loss diet we’ve had in the states for years.
I am just about to start on consolidation stage of diet but want to continue to avoid wheat and therefore bread made from wheat. Do you know of an alternative?
ARE NUTS FINE TO EAT OR DO THEY HAVE TO MUCH OIL?
Hi Michelle. Nuts are too fatty for the first two phases of the Dukan Diet. Good luck with your diet!
Jo, have you tried any of the Dukan breads or gluten-free bread mixes like those made from rice flour or other wheat-free flours? Not sure if they are available in your area, but Bob’s Red Mill makes some gluten free bread mixes and different gluten free flours to use to make your own. Best of luck in your consolidation and stabilization!
I think the Pierre Dukan diet is the best diet ever. I love it!
Hi, it’s been 3 days since I tried it and I did not loose any. Is it because of eating vegetables and fruit besides protein? I eat cabbage, peppers, cucumber, tomotoes, kiwi and apple. Is oat bran found by oat bran hot cereal? Thank you.
Hi Munu, thanks for your visit to the site. Proteins only are allowed in the first phase of the diet. Proteins and vegetables only in the second phase. Fruits are not allowed in the first two phases of the diet at all. Oat bran is a little different than oat bran hot cereal. You can find a list of approved proteins and vegetables that you can eat as much of as you like of 100 Dukan Approved Foods here on our site. You can also find more info about oat bran Dukan Diet Oat Bran. You can make the oat bran into your own delicious hot cereal with a bit of water or skim milk, oat brand and stevia. Stay away from the fruits as they are too sugary for first two phases of the diet. Good luck Munu!
Thank you, for the quick response. I think I’d better to start again.
Thank you and thanks for getting back to me. I have bought some almost wheat free and wheat free breads and my weight is staying the same so I think they are okay and they taste okay too : )
where do I get this oat bran and how much do you eat of it
Hi Chery – You can get oat bran at your local health foods or natural market if you have one nearby. You can also order online here. For information about how much oat bran to eat during each phase of the Dukan Diet, click Dukan Oat Bran. Good luck with your diet!
Hi– Im just starting and on day 3 of the attack phase. I have lost 3 lbs. My question is, that per the calculations by the website- I weigh 155 and my true weight should be 152! I want to go down to 135lbs–if I follow the diet, can I lose more weight than what my true weight should be? I am a 45yr old female…thanks
Hello, question please?? I do understand the attack phase, and only 72 foods are allowed for the first 5-10 days depending on the weight I want to loose? I see that you can can have non-fat yogurt without fruit and puree in it, but is there a limit to how much yogurt I can eat in a day?? Or would it be on non fat yogurt where i would mix my required oat bran?? and also can i have soy milk?? Thanks for your time
Hi…
How about edamame beans ? Can I eat edamame beans during the attack phase ?
are fat free salad dressings ok with salad in the cruise phaze? thanks
Reese – you can have 1 kilo of fat free or very low fat dairy per day. Soy milk is okay as long as it is low fat (less than 2%) and soy products should be limited to 700g per day. You can mix nonfat yogurt with your daily oat bran or you may choose to make the oat bran galettes (recipe is on the site) or other preparations are fine for the oat bran as long as you stay within the limit of dairies and avoid sugars of course.
Jude, it would depend on what is in the dressing and its nutritional content – it would be best to make your own from the recipes provided in the Dukan diet recipe book and online forums using only approved ingredients.
Miranti – sorry for the delay – hopefully you’ve already found that edamame beans are not okay for the attack phase.
I don’t like the taste of plain water. I have to be really thirsty to enjoy it when I have to drink a great deal (which this diet calls for). What about carbonated water that has no sodium, no fats..no nothing, to mix in with it.
Diet sodas with zero calories are approved so I see no reason why carbonated water with no sodium, sugar, or fats should be a concern. : )
Good luck with your Dukan Diet!
Hi,
As far as I started having this diet, I lost 3kg (s/b total of 4kg by this time), and stuck with it. I eat oat bran cereal in the morning, low fat cottage cheese/ plain yogurt no sugar every other day, and PV on lunch and dinner, some protein snacks. Is there any thing wrong? Also, can I eat brown rice? Thanks you!
What are the soya beans we are allowed to eat? I always thought that edamame were soya beans?
I want to try this diet but i was wondering if sombody can send me a quick easy plan that has worked for them. I also do not eat any type of fish. I need to loose weight for July vacation. Thank you 🙂
in american measurement..how much dairy am I allowed in phase 1…if it was kilo, it would be 4 oz…correct?
hello
is almond allowed? since i have read on a different site that within phase one a small quantity can be taken!! and i did take it 🙁
Hi Joy – from all sources that we’ve read, almonds and nuts are not okay in the first two phases of the diet. Best luck with your Dukan Diet!
hi can i drink 2 in 1 nescafe once in the day.im in the attack phase.
hi can i eat light cheese cuz there is no zero fat cheese.
Hello,
I am examining the Dukan Diet for feasibility for my situation. The point I’m most concerned with is the fact that I have over 100 lbs to lose. I am concerned about staying on the cruise without fail for the year it will probably take. Is there any help for ‘celebrations’, etc during that year? Also wondering about the 3rd phase that will then last for 500 days beyond that!! That is extremely intimidating to me. Do you have any suggestions to help me? Thank you.
can i have weetabix instead of oat bran>???
I am starting my Dunkan Diet Today. Will let you guys know what happens.. Can you suggest some protien food that i can concentrate for the first phase.
CAN I USE HOT SAUCE SUCH AS TABASCO OR TAPATIO
DURING THE ATTACK PHASE?
Hi! Can you have unsweetened 40 cal. almond milk? Thanks
Hello all:
want to go on this diet … already the whole family of a friend who directed me to it has done it and shed 8 kilos each…
My concern is being italian … no pasta at all?
and no Wine or beer with food ever?
I am no fan of any soda or low calories beverages.
Milk lactose free 2% with breakfast fine?
mixed with coffee with aspartame or Splenda…
how about blue agave sweetener…?
Please advice… before I dive into it.
The shitakki noodles are awsome and I found that waldens farms zero calorie tomato basil sauce is really yummy with chicken and seasoning added. The diet has been strangely working. I dont know how when I was always taught to count calories. Good luck. I found the key was trying to find Sugar Free alternatives and walden farms has amazing options and the oat bran gilatis are super good.
Just go on a 24 hr fast, drinking lots of water only, green tea too if you want. By that time, most of your cgnriavs should be gone and you’ll experience true hunger. Once it’s over though, MAKE SURE to eat a healthy, light, wholesome breakfast, lunch, and dinner. DO NOT eat junk food or fattening food of any kind; that will just make your cgnriavs for junk food worse.Good food options:whole grain bread/pasta/cereal (look for ones with high fiber content and lower calories)lowfat cheeses and soymilk or skim milk for proteinbaked/grilled meats instead of friedLOTS OF FRUITS AND VEGGIESThe higher fiber and lack of excessive sugar and fat will have you feeling a lot more satisfied and full. Eating this way will be a lot easier after a 24 hr fast because you actually feel true hunger after that time, and pretty much anything tastes good after 24 hrs of no food. It’s a great way to train your tastebuds to like things that are good for you.