The Dukan diet is a four-phase plan that helps you to lose 5 kg in the first week. The first phase of the diet consists of only protein, and the duration of the diet is determined by the amount of weight that the person wishes to lose.
This diet was developed by Dr. Pierre Dukan of France and is completely discussed in his book “I Can’t Lose Weight.” This is an excellent alternative for those who need to lose weight quickly, but it is not a diet that alters eating patterns. As a result, it is normal to regain all of the lost weight in a short period of time unless another less restrictive diet is started to achieve or maintain the desired weight.Check the allowed foods, the prohibited foods and how each phase of the Dukan diet works.
Step by step Dukan Diet
Dr. Dukan proposes determining how many days each phase of the diet should endure.
- 1 day in the first phase for individuals wishing to shed 5kg.
- 3 days in the first phase for individuals wishing to shed 6 to 10 kg.
- For those who want to lose from 11 to 20 kg: 7 days in the 1st phase.
The duration of the other phases varies according to the individual’s weight loss, and the only sweets that can be eaten on this diet are egg pudding with skim milk and sugar-free light gelatin. Below is the Dukan diet step by step.
The Dukan Diet’s Initial Phase Is Termed Attack
During the first phase of the Dukan diet, only protein-rich foods are permitted; carbohydrate sources and sweets are not permitted.
Allowed foods: Lean, grilled, roasted or cooked meats without adding oil; Crab sticks, boiled eggs, turkey ham, plain or skim yogurt, skim milk, cottage cheese are also allowed. You should always eat 1 1/2 tbsp of oat bran per day, since it gives a feeling of fullness and 1 tbsp of Goji berries for its purifying power.
Forbidden foods: All carbohydrates such as bread, rice, pasta, fruits and sweets.This phase lasts from 3 to 7 days and in it 3 to 5 kg are lost.
Sample Menu Type For The Attack Phase
During the attack phase, the diet consists solely of protein-rich meals. Therefore, the menu can be creatively designed as:
Breakfast: 1 glass of milk or low-fat yogurt + 1/2 oat bran + 2 pieces of cheese or turkey ham or 1 egg with 2 slices of cheese. Coffee is allowed but without sugar.
Morning snack: 1 low-fat plain yogurt or 2 slices of cheese + 2 slices of turkey ham.
Lunch / Dinner: 250 g of red meat in 4 cheese sauce, made with skim milk or 3 grilled chicken breasts with a cheese coating and turkey ham or shrimp in cheese sauce.
Afternoon snack: A glass of fresh yogurt or skim milk + A tablespoon of Goji Berries + A hard-boiled egg / Two slices of tofu + 3 slices of turkey ham / A piece of soy burger + A slice of fresh cottage cheese.It is critical to remember that just two eggs are permitted every day.
The Dukan Diet’s Second Phase Is The Cruise
In the 2nd phase of the Dukan diet, some vegetables are introduced into the diet, but carbohydrates are not yet allowed to be eaten. Vegetables must be eaten raw or cooked in water and salt, and the only sweet allowed is light gelatin. To garnish, olive oil, lemon, herbs such as parsley and rosemary or balsamic vinegar can be used.
Allowed foods: Tomato, cucumber, radish, lettuce, mushrooms, celery, chard, eggplant and zucchini.
Foods that are prohibited include carbohydrate-rich foods, sweets, and fruits.
Attention: In this 2nd phase, you should intersperse 1 day eating only protein and another day eating protein and vegetables, until completing 7 days. On the day you eat only protein you should include 1 tablespoon of Goji berries and, on other days, 2 tablespoons.
Standard Menu For This Cruise Phase
Protein days should adhere to the assault phase cuisine. The food examples in the menu below are for days when you consume protein and veggies.
Breakfast: 1 glass of milk or skim yogurt + 1 1/2 tbsp oat bran + 2 slices of grilled cheese with tomato or egg and tomato pancake.
Morning snack: 2 slices of cheese + 2 slices of turkey ham.
Lunch / Dinner: 250 g of meat in tomato sauce with cucumber, lettuce and aubergine salad or 2 wheels of salmon in mushroom sauce + tomato, zucchini and chard salad.
Afternoon snack: A chilled low-fat yogurt + A tablespoon of Goji berries + 2 slices of cheese / A hard-boiled egg.
In this phase, which lasts 1 week, you lose 1 to 2 kg.
Consolidation Is The Third Phase Of The Dukan Diet
In the 3rd phase of the Dukan diet, in addition to meats and vegetables, you can also eat 2 servings of fruits per day, 2 slices of whole wheat bread and 1 serving of 40g of any type of cheese.
You are also allowed to eat 1 carbohydrate serving 2 times a week such as brown rice, whole wheat pasta or beans, and you can have 2 complete free meals where you can eat any food that has already been allowed in the diet, along with 1 cup of Wine or beer.
Allowed foods: Proteins, legumes, vegetables, 2 fruits per day, whole wheat bread, brown rice, whole wheat pasta, beans and cheese.
Forbidden foods: White rice, normal pasta and all other sources of carbohydrates.
Forbidden fruits: Banana, grape and cherry.
This phase should last 10 days for every 1 kilogram of weight loss desired. That mentioned, if the individual wants to shed an additional 10 kg, this phase should continue for 100 days.
Example Of A Standard Menu For The Consolidation Phase
In this phase of consolidation, the diet becomes less restrictive, being able to include whole wheat bread on a daily basis. The typical menu can be:
Breakfast: 1 glass of milk or low-fat yogurt + 1 tbsp 1/2 cabbage of oat bran + 1 slice of whole wheat bread with cheese, tomato and lettuce.
Morning snack: A fresh apple + A slice of fresh cottage cheese with turkey ham.
Lunch / Dinner: 130 g of chicken breast in tomato sauce + brown rice + raw vegetable salad or 1 can of tuna with whole wheat pasta in pesto sauce + raw vegetable salad + 1 orange.
Afternoon snack: A natural chilled low-fat yogurt + A tablespoon of Goji Berries + A slice of whole wheat bread served with fresh cottage cheese.
Stabilization Is The Fourth Phase Of The Dukan Diet
In the 4th phase of the Dukan diet, the recommendations are: do the protein diet similar to the 1st phase once a week, do 20 minutes of physical activity per day, do not use the elevator and use the stairs, and eat 3 tablespoons of oat bran per day.
Allowed foods: All types of foods are allowed, but preference should be given to whole grain products and it is mandatory to eat at least 3 servings of fruits a day.
Forbidden foods: Nothing is prohibited, you can have a normal diet.
In this diet it is necessary to drink a minimum of 2L of water per day to guarantee good intestinal function and to eliminate toxins. Other allowed liquids are tea without sugar or sweetener and zero soda in moderation.
Example Of A Standard Menu For The Stabilization Phase
During the stabilization phase, normal diet foods can be consumed such as:
Breakfast: 1 glass of milk or skim yogurt + 1 tbsp 1/2 cabbage of oat bran + 2 slices of whole wheat bread with cheese.
Morning snack: 1 pear + 4 water and salt crackers or 3 units of nuts + 1 slice of pineapple.
Lunch / Dinner: 120 g of meat + 4 tbsp of rice + 2 tbsp of beans + raw salad + 1 orange.
Afternoon snack: 1 low-fat yogurt + 1 tbsp 1/2 oat bran cabbage + 4 whole-grain-toast with ricotta.
The Bottom Line
It is important to remember that the Dukan Diet is restrictive and that it can cause discomfort, dizziness and weakness, in addition to not taking into account food re-education, which facilitates weight gain after the diet. So, the most recommended way to lose weight is to go to the nutritionist and follow his or her guidance.