The Dukan diet, originating from France and developed by Pierre Dukan, is known for its effective weight loss approach. It focuses on a low-carb, high-protein diet with 72 food items available in the first phase. The diet emphasizes the reduction of carbs, even from vegetables and fruits, to prevent weight gain. Pierre Dukan, who initially was a neurologist, turned to nutrition after realizing the benefits of a high-protein diet for a friend. His diet, published in 2000, became popular globally and sold over 8 million copies.
### The 4 Phases of the Dukan Diet
The body uses glycogen for energy first, and ketogenic diets aim to switch the body to burn fat instead, which is essential for weight loss. Here are the four phases of the Dukan diet:
#### Attack
This phase lasts from 5 to 10 days and produces rapid weight loss—typically 4 to 7 pounds. Dieters can eat freely from 72 high-protein foods, such as cottage cheese, beef, chicken, fish, eggs, and soy. No carbs are allowed except for 1.5 tablespoons of oat bran daily, which helps curb hunger. Drinking 1.5 liters of water and exercising for 20 minutes daily is also recommended.
#### Cruise
In this phase, specific vegetables are gradually introduced. The goal is to reach the target weight by alternating protein-only days with protein-and-vegetable days. Oat bran intake increases to 2 tablespoons daily, and daily exercise is extended to 30 minutes. Fruits remain off-limits during this stage.
#### Consolidation
This phase is about preventing weight regain. Forbidden fruits and dairy products are reintroduced slowly. Dieters can also enjoy two celebration meals per week, where they can eat what they like. The core diet includes unlimited protein, vegetables, one piece of low-sugar fruit, a portion of cheese, and two slices of whole-grain bread daily. Starchy foods are limited to 1-2 servings per week. Exercise increases to 25 minutes daily.
#### Stabilization
This final phase focuses on maintaining weight loss long-term. Dieters monitor their carb intake to ensure it does not lead to weight gain. They continue eating 3 tablespoons of oat bran daily and follow an all-protein day once a week. Dieters are encouraged to walk daily and avoid escalators or elevators.
### Why Protein?
High-protein foods are low in calories but help you feel fuller longer. Proteins require more energy to digest, leading to greater calorie expenditure. The diet promotes exercise and organic foods, focusing on low-fat protein, while some high-fat diets do not. Unlike the Atkins diet, the Dukan diet does not allow saturated fats or dairy fats and insists on natural foods.
### Is it Effective?
While some critics argue the Dukan diet lacks nutritional balance due to its exclusion of fruits and grains, others find it effective for short-term weight loss. However, returning to old eating habits may cause weight regain. The diet’s reliance on lean proteins rather than saturated fats is a significant health advantage, though maintaining long-term weight loss requires sticking to the diet’s principles.
The diet’s structured phases—attack, cruise, consolidation, and stabilization—provide a clear roadmap for achieving and maintaining weight loss. Research supports that high-protein diets can effectively promote satiety and weight loss due to their impact on metabolic rate and hunger hormones.
### The Benefits
The Dukan diet offers quick weight loss, motivating many users. It provides clear rules, making it easy to follow without counting calories. The diet also eliminates unhealthy foods and encourages support from an extensive online community. Under medical supervision, the Dukan diet can be a healthy and effective strategy for losing and maintaining weight.