The Dukan Diet, created by Dr. Pierre Dukan, is a high-protein, low-carb weight loss diet that has gained popularity worldwide. The diet is divided into four phases: Attack, Cruise, Consolidation, and Stabilization. It claims to produce rapid, permanent weight loss without hunger. This article provides a detailed review of the Dukan Diet, explaining everything you need to know.
Overview of the Dukan Diet
The Dukan Diet is a high-protein, low-carb weight loss diet split into four phases. Dr. Pierre Dukan, a French general practitioner specializing in weight management, created it in the 1970s. Dukan was inspired by a patient with obesity who said he could give up eating any food to lose weight, except for meat. After seeing many of his patients experience impressive weight loss results on his diet, Dukan published "The Dukan Diet" in 2000. The book was eventually released in 32 countries and became a major bestseller, reportedly helping 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. The diet rejects counting calories and instead harnesses the power of pure protein, empowering you to achieve your "True Weight" and keep the pounds off-forever.
Phases of the Dukan Diet
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.
Attack Phase (1-7 days)
You start the diet by eating unlimited lean protein plus 1.5 tablespoons of oat bran per day. The Attack phase is primarily based on high protein foods, plus a few extras that provide minimal calories:
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- Lean beef, veal, venison, bison, and other game
- Lean pork
- Poultry without skin
- Liver, kidney, and tongue
- Fish and shellfish (all types)
- Eggs
- Nonfat 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 gelatins
- Small amounts of lemon juice and pickles
- 1 teaspoon (5 mL) of oil daily for greasing pans
One person humorously recounted their experience on the Attack phase, "We plugged away at it for three weeks, scarfing down meatloaf made from beef, from ground turkey. We tossed back meatballs made from beef, or ground turkey, or from a MIXTURE OF BOTH when I was feeling crazy. We ate chicken, and eggs, and crock-potted beef butt. You’re allowed low-fat dairy on Dukan and I still haven’t been able to eat non-flavored Greek yogurt since that dark time. Tip: you can mix in sugar-free packs of Crystal Light or whatever chemical-laden water flavor-er you like. It turns the yogurt neon and it still tastes gross, but not as gross."
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. This phase alternates between 2 days. On day one, people 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 (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. During this phase, people 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 (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. 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:
Read also: The Hoxsey Diet
- 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.
Sample Meal Plans
Here are sample meal plans for the first three phases of the Dukan Diet:
Attack Phase
- Breakfast: nonfat cottage cheese with 1.5 tablespoons (9 grams) of oat bran, cinnamon, and sugar substitute; coffee or tea with nonfat milk and sugar substitute; water
- Lunch: roast chicken; shirataki noodles cooked in bouillon; diet gelatin; iced tea
- Dinner: lean steak and shrimp; diet gelatin; decaf coffee or tea with nonfat milk and sugar substitute; water
Cruise Phase
- Breakfast: three scrambled eggs; sliced tomatoes; coffee with nonfat milk and sugar substitute; water
- Lunch: grilled chicken on mixed greens with low fat vinaigrette; Greek yogurt, 2 tablespoons (12 grams) of oat bran and sugar substitute; iced tea
- Dinner: baked salmon fillet; steamed broccoli and cauliflower; diet gelatin; decaf coffee with nonfat milk and sugar substitute; water
Consolidation Phase
- Breakfast: omelet made with three eggs, 1.5 ounces (40 grams) of cheese and spinach; coffee with nonfat milk and sugar substitute; water
- Lunch: turkey sandwich on two slices of whole-wheat bread; 1/2 cup (81 grams) of cottage cheese with 2 tablespoons (12 grams) of oat bran, cinnamon, and sugar substitute; iced tea
- Dinner: roast pork; grilled zucchini; 1 medium apple; decaf coffee with nonfat milk and sugar substitute; water
Effectiveness of the Dukan Diet
There isn’t much quality research available on the Dukan Diet. One study in Polish women who followed the Dukan Diet revealed that they ate about 1,000 calories and 100 grams of protein per day while losing 33 pounds (15 kg) in 8-10 weeks (1). While the observed weight loss may sound promising, it’s important to note that 1,000 calories per day is too low for most women. The most recent Dietary Guidelines for Americans recommends at least 1,600 calories per day for adult women. In addition to being difficult to maintain, restricting calories can have serious negative effects on health (2).
Additionally, most of the weight loss observed in this study was likely attributable to water loss. The Dukan Diet’s emphasis on high protein, low carb meals may also contribute to its effectiveness, as research has found that high protein, low carb dietary patterns are effective for short-term weight loss (3, 4, 5). Several factors contribute to protein’s beneficial effects on weight. Digesting protein burns more calories than digesting carbs or fat, and protein may decrease levels of the hunger hormone ghrelin while also increasing several fullness hormones (5).
However, the Dukan Diet is different from many related high protein diets in that it restricts both carbs and fat. It is a high protein, low carb and low fat diet. However, the rationale for restricting fat on a low carb, high protein diet isn’t based in science.
Concerns and Potential Downsides
There are a number of issues with the Dukan Diet regarding its safety and sustainability, which makes it a poor choice overall.
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Excessively Restrictive: The Dukan Diet’s complicated rules and restrictive nature may make it hard to follow, and may even contribute to disordered eating in the long run. Although most people will lose weight in the first two phases, the diet is quite limiting - particularly on the pure protein days. One older study noted that women on the diet ate 1,000 calories per day, far too few for any adult - even on a weight loss program (1).
Nutritionally Unbalanced: In addition to the Dukan Diet’s extreme calorie restriction, the strict food rules may lead to inadequate amounts of vitamins and minerals in your diet if you follow the diet for a long time. Additionally, the Dukan Diet eliminates a number of healthy sources of fiber, such as avocados and nuts, because they’re considered too high in fat.
Not Sustainable Long-Term: All told, the excessive restrictions and unbalanced nutrient content of the Dukan Diet make it unsustainable to follow long-term. Studies have shown that excessively restrictive diets can cause changes to hunger and satiety hormones that actually increase hunger and food cravings. Additionally, extremely low calorie diets can decrease your metabolic rate, or how many calories you burn at rest (9).
Potential Downsides: In addition to the restrictive nature of the diet that could make it hard to sustain, there are concerns about high protein intake. Many of these concerns relate to the potential impact on kidney and bone health (10). People who tend to form kidney stones could see their condition worsen with a very high protein intake.
One reviewer humorously noted their experience with the diet's restrictions, "Following the plan for almost the entire day, I had eaten very few calories and was feeling a bit anxious and irritable. I broke down in the evening and ate a few celery stalks and much enjoyed the sinfulness. I am going to keep this diet in mind. The ATTACK phase typically lasts from 1-8 days and then one moves into a "Cruise" phase wherein some non-starchy vegetables are permitted every other day. I worry that the diet is simply too low-cal for me. I worry that there is a lack of nutrients. I worry about any diet in which a radish is "verboten". Fiber is virtually non-existent."
Comparing the Dukan Diet to Other Diets
Dukan Diet vs. Keto
The Dukan Diet is a low-carb diet, but it’s not identical to the low-carb, high-fat keto diet. One of the key differences is that keto is a high-fat and moderate-protein diet, while the Dukan Diet is low-fat and high-protein. Early phases of the Dukan Diet may promote ketosis - where your body burns fat instead of carbs. However, later phases of the Dukan Diet allow for higher quantities of carbs than keto. So, people on the Dukan Diet will be unlikely to maintain ketosis (15).
Dukan Diet vs. Atkins
The Dukan Diet shares similarities with the Atkins Diet, both being high-protein and low-carb. However, the Dukan Diet is more intense and arguably more efficient in that it’s also low fat. Unlike Atkins, the Dukan Diet does not permit cheeses or butters in the initial phases.
Books and Cookbooks
Several books and cookbooks are available for the Dukan Diet, including "The Dukan Diet," "The Dukan Diet Cookbook: The Essential Companion to the Dukan Diet," and others. These resources provide recipes, guidelines, and tips for following the diet. The Dukan Diet Cookbook contains over 350 simple, French-inspired recipes for the two most challenging phases of the diet-the protein-only Attack phase and the protein-and-vegetable Cruise phase.