Dukan Diet For Weight Loss – How It Works, Phases, And Diet Plan August 16, 2017

It’s bad if you are on a diet and don’t lose weight. And it’s worse if you lose the extra flab but gain it right back. If you want to lose weight and maintain it, follow the most effective diet plan created by Dr. Pierre Dukan – the Dukan Diet. Unlike other diet plans, it aids rapid weight loss, but you will not gain the weight back. And that’s because this diet plan is created by merging scientific evidence and Dr.Dukan’s experience on how the right nutrition can stimulate our body to lose weight. Sounds intriguing, right? Let’s find out more about this phenomenal diet plan and start losing weight today!

How The Dukan Diet Works

Dr. Pierre Dukan, who specializes in weight management, faced a challenge when one of his patients agreed to give up all foods except meat to lose weight. Dr. Dukan considered the patient’s love for meat and designed a high-protein, low-carb diet. He divided the diet into four phases – two weight loss phases and two weight maintaining phases. The high-protein, low-carb diet works by limiting the intake of carbs that readily convert into glucose. High glucose levels in the body lead to metabolic disorders, such as insulin resistance. When insulin is unable to take up glucose and convert it into usable energy, it gets stored in the body as fat. Proteins, on the other hand, take much longer to get digested and absorbed in the body. This keeps hunger pangs at bay and builds lean muscle mass. During the weight maintaining phase, you will be eating protein, complex carbs, healthy fats, and dietary fiber-rich foods. This balanced nutrition plan will help prevent the possibility of you gaining the weight back.

Now, let’s find out what should you eat during each phase of this diet plan.

The Dukan Diet Plan

Dukan Diet Attack Phase (Day 1 – Day 7)

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During this phase, you will be on a high-protein, low-carb diet. You will follow this diet plan for 7 days.

MealsWhat To Eat
Early Morning (7:00 – 7:30 am)1 cup warm water
Breakfast (8:15 – 8:45 am)2 boiled eggs + ½ tablespoon oats bran
Mid-Morning (10:30 – 11:00 am)Green tea
Lunch (12:30 – 1:00 pm)Grilled salmon + 1 cup low-fat yogurt
Evening Snack (4:00 pm)1 cup lemonade (use artificial sweetener)
Dinner (7:00 – 7:30 pm)Chicken steak + ½ cup warm milk
 Why This Works

The Attack phase focusses only on high-protein foods. This helps limit the carb intake and aids rapid weight loss. Drinking a cup of warm water as soon as you get up will help to flush out toxins and support proper bowel movement. You can have a proteinaceous breakfast, lunch, and dinner. Oats bran is a good source of dietary fiber and complex carbs. Yes, you cannot totally avoid carbs, and complex carbs are the best when it comes to weight loss. Dietary fiber binds to fat molecules and prevents fat absorption. You are also allowed to consume low-fat dairy products that are a good source of calcium and good gut bacteria that help to strengthen your bones and improve digestion. Green tea has no calories and helps suppress your appetite. You can have lemonade for your evening snack, but make sure to use just a drop of artificial sweetener. A cup of warm milk before bed will help you sleep better.

Here is the list of foods you are allowed to consume during the Attack phase.

 Foods You Can Eat In The Attack Phase
  • Meat – Chicken breast, lean cuts of pork and beef, fish, crab, mussel, shrimp, lobster, ground turkey, veal, and chicken liver.
  • Dietary Fiber – ½ tablespoon oats bran daily.
  • Dairy Eggs, low-fat yogurt, low-fat milk, ricotta cheese, and cottage cheese.
  • Beverages Water, lemonade, and green tea.
  • Others Olive oil, diet gelatin, pickle, and artificial sweetener
Useful Tip

Vegetarians can substitute meat with Seitan, which is made from wheat gluten. Avoid Seitan if you are gluten sensitive.

You must also exercise to help mobilize the fat. Here’s an exercise plan for you.

Exercise Plan For The Attack Phase
  • Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Side lunges – 2 sets of 5 reps
  • Jumping jacks – 2 sets of 30 reps
  • Forward lunges – 2 sets of 10 reps
  • Jumping lunges – 2 sets of 10 reps
  • Scissor kicks – 2 sets of 10 reps
  • Horizontal kicks – 2 sets of 10 reps
  • Crunches – 2 sets of 10 reps
  • Run up and down the staircase
  • Tricep dips – 2 sets of 5 reps
  • Mountain climbers – 2 sets of 10 reps
  • Stretch
 How You Will Feel By The End Of The Attack Phase

By the end of the Attack phase, you will notice a change in your body shape and weight. You will also lose a lot of water weight. After the 3rd day, your body will go into the fat melting mode, and this is where exercising will benefit you. You will burn the calories effectively and build lean muscle mass. But remember, this diet won’t work if you don’t follow all the phases. So, let’s jump right into the next phase – the Cruise phase.

 Dukan Diet Cruise Phase (Day 8 – Day 10)

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During the Cruise phase of the Dukan diet, you will be eating all the protein sources mentioned in Attack phase along with non-starchy veggies.

MealsWhat To Eat
Early Morning (7:00 – 7:30 am)Warm water with lemon juice
Breakfast (8:15 – 8:45 am)2 scrambled eggs + green tea + 2 tablespoons of oat bran
Mid-Morning (10:30 – 11:00 am)1 cup carrots
Lunch (12:30 – 1:00 pm)Steamed tuna with asparagus and tomatoes
Evening Snack (4:00 pm)Green tea or ½ cup tomato slices
Dinner (7:00 – 7:30 pm)Grilled lean cuts of pork with artichoke + 1 small piece of dark chocolate
 Why This Works

This diet chart is a breath of fresh air. You will eat veggies that are rich in complex carbs, vitamins, minerals, antioxidants, and dietary fiber. Start your day with a glass of warm water and lemon juice to give your body an extra dose of vitamin C. Eggs are a great source of protein, oat bran is rich in dietary fiber, and green tea is loaded with natural antioxidants. Have a cup of carrots for your mid-morning snack to curb your hunger. Have a filling lunch with tuna, which is a great source of protein and veggies. For evening snacks, you can have green tea that will flush out the toxins or tomato slices that are rich in beta-carotene. Have a substantial dinner with pork or any other source of protein and a vegetable of your choice to balance the flavors and nutrition. A piece of dark chocolate will help you curb your desire to eat sweets.

Here is a list of foods you can choose from.

Foods You Can Eat In The Cruise Phase
  • Veggies – Celery, broccoli, tomato, carrot, beet, artichoke, asparagus, eggplant, cucumber, turnip, cauliflower, cabbage, bell pepper, spinach, kale, collard greens, Brussels sprouts, pumpkin, onion, shallot, green beans, and leek.
  • Protein – Fish, lean cuts of beef and pork, ground turkey, chicken breast, veal, mushroom, lentils, sprouts, chickpeas, and soy chunks.
  • Dietary fiber – 2 tablespoons oat bran daily.
  • Others – 1 tablespoon olive oil and pickle.

 Here is an exercise plan that you should follow during the Cruise phase.

Exercise Plan For The Cruise Phase
  • Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Brisk walking – 5 minutes
  • Intermittent running – 20 minutes
  • Yoga
 How You Will Feel By The End Of The Cruise Phase

By the end of the Cruise phase, you would have attained your True Weight. You will look less bloated, and your new lifestyle will start to yield results. You will not feel tired and exhausted all the time. Your digestive and bowel problems will vanish in thin air, which will also result in better health. However, there will still be a chance that you will gain the weight back if you do not follow the next phase, the Consolidation pase.

 Dukan Diet Consolidation Phase (Day 11 – Day 15)

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The Consolidation phase is the transition phase from strict diet rules to a less stringent diet. It marks the beginning of the weight maintenance phase. During this phase, you will not only consume proteins and veggies but also reintroduce starchy veggies into your diet. To ensure that you don’t regain the weight and maintain your True Weight, you have to be in this phase for 5 days. 

MealsWhat To Eat
Early Morning (7:00 – 7:30 am)1 cup warm water with lime juice
Breakfast (8:15 – 8:45 am)Scrambled eggs + 1 slice of whole grain bread + ½ cup low-fat milk
Mid-Morning (10:30 – 11:00 am)Green tea + 1 slice whole grain bread with grated hard rind cheese
Lunch (12:30 – 1:00 pm)2 tablespoon oat bran with honey and cinnamon
Evening Snack (4:00 pm)1 serving of fruit – watermelon, kiwi, orange, apple, and blueberry
Dinner (7:00 – 7:30 pm)Roasted chicken and mashed potatoes and veggies
 Why This Works

The combination of warm water and lime juice acts as an excellent cleanser. Scrambled eggs are rich in protein. Since this is the Consolidation phase, you will be allowed to eat two slices of whole grain bread, a good source of carbs and dietary fiber. A cup of low-fat milk will keep your hunger pangs at bay and strengthen your bones. Green tea is loaded with antioxidants and helps suppress your appetite. Oat bran is rich in dietary fiber and prevents fat absorption. Honey has antibacterial properties, and cinnamon aids weight loss. A serving of fruits every day is necessary during this phase as it will provide your body with vitamins, minerals, fiber, and complex carbs. Have a protein-rich dinner, but also have starchy veggies to help your body transition from the 2nd phase of this diet to the 3rd.

 Foods You Can Eat In The Consolidation Phase
  • Fruits – Kiwi, watermelon, peach, berries, plum, apricot, apple, and orange.
  • Veggies – Potato, sweet potato, celery, leek, eggplant, carrot, beet, turnip, spinach, kale, broccoli, cabbage, Chinese cabbage, lettuce, cauliflower, pumpkin, and Brussels sprouts.
  • Protein – Chicken breast, fish, ground turkey, veal, lean cuts of pork and beef, mushroom, legumes, and soy chunks.
  • Carb – 2 slices of whole grain bread.
  • Starch – White rice or brown rice, pasta, beans, and corn.
  • Dairy – Hard rind cheese, low-fat milk, low-fat yogurt, and eggs.
  • Others – 2 tablespoons olive oil, pickle, and dark chocolate.

During this phase, you can also have a “Celebration Meal” on the 5th day. On this day, you can have one three-course meal, but should have only one serving of each course.

 Since you will be eating starchy foods, you should workout regularly to prevent your body from accumulating fat. Here is an exercise plan for you.

 Exercise Plan For The Consolidation Phase
  • Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Side lunges – 2 sets of 5 reps
  • High jump – 2 sets of 30 reps
  • Jumping lunges – 2 sets of 10 reps
  • Squat (1 kg weight) – 2 sets of 10 reps
  • Side crunches – 2 sets of 10 reps
  • Crunches – 2 sets of 10 reps
  • Push-ups – 2 sets of 10 reps
  • Tricep dips – 2 sets of 10 reps
  • Pull-ups – 2 sets of 5 reps
  • Yoga
How You Will Feel By The End Of The Consolidation Phase

By the end of the Consolidation phase, you will be surprised to see that even if you eat starchy foods, it will not lead to weight gain. Your body will be in perfect balance, and you will absolutely love how the diet worked out for you! But, to stabilize your body to your True Weight, you must follow the next phase, the Stabilization phase.

Dukan Diet Stabilization Phase (Indefinite)

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This is the last phase of this diet and can last indefinitely. You can eat any food but not in excess amounts. You need to stay focussed and committed so that you do not slip back to your old unhealthy eating habits and regain the weight. 

MealsWhat To Eat
Early Morning (7:00 – 7:30 am)1 cup water with 1 teaspoon apple cider vinegar or lime juice
Breakfast (8:15 – 8:45 am)2 soft-boiled eggs + 2 tablespoons oat bran + 1 cup low-fat milk or 1 cup fresh fruit juice
Mid-Morning (10:30 – 11:00 am)4 almonds + 1 cup green tea
Lunch (12:30 – 1:00 pm)Tuna or mushroom sandwich
Evening Snack (4:00 pm)1 serving of fruits – Orange, peach, apricot, musk melon
Dinner (7:00 – 7:30 pm)Pasta with shredded chicken and broccoli + 1 piece of dark chocolate
 Why This Works

This diet chart will help you eat select foods that will help maintain the weight loss. Apple cider vinegar aids weight loss, and so does green tea. Eggs, tuna, chicken, and mushrooms are good protein sources. Oat bran, veggies, and fruits are rich in dietary fiber and complex carbs. Your body also needs healthy fats to maintain cell integrity and reduce inflammation. Therefore, almonds and olive oil are highly recommended. A piece of dark chocolate or a small scoop of ice cream will keep you interested in this diet and curb your sugar cravings.

Foods You Can Eat In The Stabilization Phase

You can consume any food you want, but keep these points in mind.

  • Have one pure protein day every week.
  • 2 tablespoons oat bran
  • 1-2 servings of fruits
  • 1-2 servings of veggies
  • Healthy fats
  • Have a celebration day every two weeks.

Help your body maintain the weight by exercising at least five hours a week. Here’s what you can do.

 Exercise Plan For The Stabilization Phase
  • Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Intermittent running – 30-45 minutes
  • Swimming – 30-45 minutes (twice a week)
  • Sport – 60 minutes (thrice a week)
  • Dance – 60 minutes (thrice a week)
  • Yoga – 45 minutes (every day)
How You Will Feel By The End Of The Stabilization Phase

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A slim and confident you will emerge gradually. A fit body and mind can do wonders, and you will experience them for yourself. You will become more productive, feel more confident about yourself, and most of your health issues will be taken care of. What can be better than that?

Precautions

  • Talk to your doctor before starting this diet.
  • Do not follow this diet plan if you suffer from gout.
  • Being in the Attack phase for too long may result in kidney stone formation, kidney damage, gout, liver disease, etc.

In conclusion, the internet is filled with diet plans that aid rapid weight loss. But there is none like the Dukan diet that helps to maintain the weight loss. It is the best diet plan for you, and the results are guaranteed. So, take a step ahead and get ready to turn heads soon! Take care.

If you have any questions related to this diet, please comment in the box below.

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Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.