The Dukan Diet created quite a stir when it was revealed that Kate Middleton and her mother successfully used the French doctor’s diet to shed pounds before the Royal Wedding.
Dr. Pierre Dukan, creator of the Dukan diet, has just launched a new website www.dukandiet.com. The website aims to aid Dukan Diet advocates by providing personalized weight loss coaching, online resources and general wellness support. Many of the resources that are available on the new site are exclusive to the site and cannot be found anywhere else online.
These resources include:
- True Weight Calculator
- Weight Loss Coaching
- Weight Loss Recipes
- Member Forum
- Shop Dukan Diet
You can learn more about these tools and how to get started here – www.dukandiet.com
The attack phase is an effective way to jumpstart weight loss. Hear from the Dukan Diet’s creator about each of the phases of this diet.
If you are considering following the Dukan Diet then you will be expected to eat only foods which appear on the approved food list. There are 100 listed foods that would have been the main diet of Paleolithic hunter-gathers and which you will expected to adhere to through the first three phases of the Dukan Diet with a couple of exceptions.
The first phase only allows you to eat low-fat protein meals for between 5 and 10 days at which point you move into the second phase. During Phase II, you can eat whatever you want and as much as you want from the approved food list, but under the guidelines of eating pure protein (PP) one day and protein plus vegetables (PV) the next day, altering meals as such throughout this phase.
At Phase III of the Dukan Diet, you continue to eat foods from the list, but one or two servings of starchy foods and two celebration meals can be added per week. However, you commit one day a week to eating strictly a PP diet. Once you reach Phase IV, you can eat whatever you want as long as you follow a few simple rules.
Following is the approved Dukan Diet list of 100 foods.
The Dukan Diet List of 100 Approved Foods
During the first three phases of the Dukan Diet, you can eat as much as you want of the foods from this list as long as they are designated under the guidelines of each phase.
- Beef steak
- Fillet of beef
- Sirloin steak
- Roast beef
- Rump steak
- Bresaola, air-dried/wind-dried beef
- Veal escalope
- Veal chop
- Calf’s liver
- Pre-cooked ham slices (without any fat or rind)
- Pre-cooked chicken and turkey slices (without any fat or rind)
- Fat-reduced bacon
- Game (venison, pheasant, partridge, hare, grouse)
- Cod (fresh)
- Crab/ocean sticks (surimi)
- Dab/lemon sole
- Dover sole
- Grey mullet
- Rainbow trout/salmon trout
- Red mullet
- Smoked salmon
- Sea bream
- Swordfish 39
- Fish roe (cod, salmon, herring, nitillet)
- Dublin Bay prawns
- Mediterranean prawn/gambas
- Chicken liver
- Guinea fowl
- Non-fat cottage cheese
- Non-fat fromage frais
- Non-fat Greek yoghurt
- Non-fat quark/non-fat yoghurt
- Skimmed milk
- Broccoli/purple sprouting broccoli
- Cabbage (all types including white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprouts)
- Chicory100 Natural Foods That Keep You Healthy
- French beans/string beans/mangetout
- Palm hearts
- Peppers (sweet)
- Salad leaves (all types including lettuce/rocket/watercress/alfalfa/curly endive/sorrel)
- Soya beans
- Swiss chard
If you have faithfully followed the regime of the Dukan Diet Attack Phase, you have probably initially dropped a good amount of weight. Whether you reached the 10 limit of Phase I or found that your weight loss taper off beforehand, it is now time to move onto Phase II of the Dukan Diet known as the Cruise Phase.
In this phase of the Dukan Diet, you are seeking to reach your target weight after getting a nice head start from the Attack Phase. Unlike the Attack Phase, this level of the Dukan Diet does not have a set time limit. You simply work the program during the Cruise Phase until you reach your specified weight goal.
Focus on an Eating and Exercising Rhythm
The Cruise Phase allows you to add and increase the amounts and kinds of vegetables you could eat during the Attack Phase while continuing a high protein intake. The proper proportions are achieved by alternating Pure Protein (PP) days and Protein and Vegetable (PV) days. This one PP day followed by one PV day and then continuously repeated seems to get the best and fastest weight loss results.
Meals under the Cruise Phase can now include a large variety of various vegetables that were not allowed during Phase I. However, you still are not allowed to eat high carb or sugar foods such as potatoes, beans, avocadoes, sweet corn, lentils, peas, or any fruit. You can eat as many vegetables from the allowed Dukan Diet list as you want, raw or cooked, and in as big of portions as you want, but don’t neglect your daily intake of protein.
How to Determine the Approximate Time until the Next Phase
As mentioned at the beginning, there is no set time limit for this phase of the Dukan Diet plan. However, you want to be able to gauge your goals so you can roughly estimate your phase transition time.
The basic rule of thumb is that it will take approximately three days of faithfully implementing the Cruise Phase to lose one pound. Therefore, if your target weight loss is 20 pounds then you will need to follow this portion of the plan for approximately 60 days.
Keep in mind that stumbles occur when dieting. Should you have a bad day and break your diet, there is no need to start over completely. Simply pick up again where you were at the next day in Phase II and continue.
Requirements of the Dukan Diet Cruise Phase
Besides following the above guidelines, you should also observe the following requirements of Phase II of the Dukan Diet.
- Increase bran intake to 2 tablespoons daily.
- Increase briskly walking or some other form of exercise to 30 minute sessions.
- Your weight will fluctuate somewhat during the Cruise Phase so it is not recommended to weigh yourself on a daily basis as you did in the Attack Phase. Therefore, weigh yourself once a week and after a PP (pure protein) day.
- Continue the Cruise Phase for as long as it takes to reach your target weight goal by following the approximate 3-day rule.
The Dukan Diet gets results because it breaks weight loss into four effective phases that address important shifts in diet and lifestyle. By addressing each of these diet “phases” separately, those involved in the Dukan Diet gradually grow in the weight loss process, create and strengthen valuable healthy eating and exercise habits, and obtain feasible goals more rapidly.
The Dukan Diet also doesn’t leave you hanging once it’s completed like many other fad diets do. Many diets stop providing further assistance once the program is completed with the result that you regain hard lost pounds. However, the Dukan Diet is designed to keep you lean and healthy the remainder of your life.
In order to establish and build momentum, which is highly important in any weight loss program, the Dukan Diet begins with Phase I: an attack phase that lasts between 5 and 10 days. The amount of time necessary is dependent on each individual’s weight and the progress they make during the initial portion of the Attack Phase.
During Phase I, you are introduced and encouraged to follow a regime of healthy eating habits. Most people who commit to the Dukan Diet experience the greatest weight loss during the Attack Phase. This is because you are ceasing from eating fattening and unhealthy foods and replacing them with healthy foods that promote weight loss.
Beginning the Attack: Tough First Days
As with any diet, the first several days are the most difficult. This is because you are not only changing long-time bad eating habits, but your body is also fighting its addictions to sugars, additives, and other unhealthy items. To see the first phase of the Dukan Diet through to victory, be sure you remain full by eating three good meals and snacking on recommended foods in between.
You will also, very likely, experience fatigue during the first days of your Dukan Diet. This is due to the body’s withdrawals from stimulants such as sugar. However, most people on the Dukan Diet find that their tiredness subsides after about three days when they notice a boost in their energy levels. Due to this initial experience of exhaustion, it is recommended to not exercise extensively, but to keep exercise to a short, brisk walk or other less strenuous activity that won’t compound the problem.
Requirements of the Dukan Diet Attack Phase
Here are the requirements of the Attack Phase. You will find that this phase of the Dukan Diet is not that harsh or strenuous. It was designed this way so that you can build a good diet foundation, meet goals more easily, and successfully continue with the remainder of the program.
- Eat as much as you want as long as the foods come from the allowable sources on the provided Dukan Diet food list. You will mainly eat a lot of protein foods and select vegetables while avoiding high calorie and carb foods. All fruits should be avoided since most are high in sugars. Do NOT eat foods that are not listed.
- Do NOT skip meals. Many dieters are tempted to skip meals thinking they will lose weight faster. However, skipping meals actually harms the dieting process and stresses the body making it more difficult to continue.
- Drink plenty of water. It is recommended to consume at least 1.5 liters of water each day.
- Eat oat bran daily – 1-1.5 tablespoons in a single serving. Note: Eating 1 tablespoon of wheat bran daily will help you avoid constipation from eating the oat bran.
- Exercise daily by walking briskly or doing some other form of exercise for at least 20 minutes. Remember, you can reduce this amount the first three days of the Attack Phase if you feel fatigued from your diet change.
- Avoid a high intake of sodium to reduce water retention, do not eat additional starches or sugars, and take multi-vitamins daily.
- Weigh yourself daily, preferably as soon as you wake up, but after you use the bathroom.
- Continue with the Dukan Diet Attack Phase as long as you are getting results, but do NOT go beyond the 10 day recommended period. When you feel you are not getting further results, or you reach the 10-day limit, switch to Phase II – Cruise Phase – of the Dukan Diet.
Dukan Diet Explained
The Dukan Diet is a successful weight loss program that breaks the process down into four progressive phases. These phases are known as the Attack Phase, Cruise Phase, Consolidation Phase and Stabilization Phase. This diet was created by Pierre Dukan, a French dietician and nutritionist, who uses these phases to make progressive advancements in weight loss, diet changes, and exercise regimens.
The Dukan Diet is protein based and focuses on consuming only foods that would have been readily available to primitive hunter-gatherers, mainly meats and vegetables. Allowable foods are contained within a list specially created for the Dukan Diet which contains 100 approved foods that can be consumed under the guidelines of the program’s four phases. As you progress through the diet, some other foods are allowed in small amounts.
The first of four parts of the Dukan Diet is known as the Attack Phase. It is called this because it gets you started and motivated with a bang. This phase of the plan lasts between 5 to 10 days and you can expect to lose from between 4 to 10 pounds within that time period.
The only foods allowed under the Attack Phase are high-protein and low-fat items such as are found in beef, turkey, fish, chicken, eggs, cottage cheese, seitan, tofu, etc. You are also instructed to eat 1.5 tablespoons of oat bran and get 20 minutes of exercise each day.
Once your weight loss results subside or you hit the 10-day limit of the Attack Phase, you move into Phase II of the Dukan Diet known as the Cruise Phase. During this portion of the program, you set a target weight that you want to reach and you do not stop with the Cruise Phase until you reach your goal. The rule of thumb is that you will lose approximately a pound of weight for every three days of the program.
Eating is more generous under the Cruise Phase. A “pure protein” (PP) day, which is the same diet plan as is consumed under the Attack Phase, is alternated with a “protein + vegetable” (PV) day, which adds portions of vegetables from the approved Dukan Diet food list. There are other variations of the PP and PV diet, but the one day PP followed by one day PV and repeated seems to get the best results.
You should raise your exercise regime to 30 minutes of brisk walking or some other form of exercise.
Phase III – Consolidation Phase
When you reach your target weight under the Cruise Phase, you move into the third part of the Dukan Diet plan known as the Consolidation Phase. During the Consolidation Phase, you learn to maintain your target weight while adding some other foods to your diet such as bread, cheese, fruit, etc. You also are allowed to participate in a “celebration meal” once a week to reward your hard work.
Continue with your 30 minute exercise program.
Phase IV – Stabilization Phase
The Stabilization Phase is designed to help you maintain your target weight for as long as you want providing you continue to follow the guidelines of the Dukan Diet plan. You are now allowed to eat an unlimited amount of protein and vegetables as well as one daily piece of fruit, a daily portion of cheese, two daily slices of wholegrain bread, two foods containing starch daily, and two weekly celebration meals. The exception is Thursday when you are instructed to only eat pure protein foods (PP).
You are also expected to continue with your daily exercise regime of at least 30 minutes sessions.
As long as you maintain this newly developed diet regime, the Dukan Diet ensures that you will maintain your target weight. If you happen to falter one day occasionally, simply get back on track with the diet the following day.
The Dukan Diet is divided into four convenient phases that work together to progressively lead you to your target weight and help you to maintain it for as long as you want. The first phase gets your diet kick-started with a 5 to 10 day diet change accompanied by exercise. The second phase takes you to your target weight. The third phase focuses on solidifying your new diet and exercise habits, and the fourth phase encourages you to maintain your target weight via a changed diet and lifestyle.
Here are the outlines of the four Dukan Diet phases.
The Four Phases of the Dukan Diet
This first phase of the Dukan Diet is designed to build momentum that will help carry you through the remainder of the program towards the goals of 1) meeting your target weight, and 2) maintaining your target weight indefinitely. You can expect to lose from between 4 and 7 pounds within a short 5 to 10 days during the Attack Phase of the Dukan Diet plan.
Your diet during this period consists of only lean protein foods which entails neither the counting of calories nor the limiting of portions of designated foods. You can eat as much as you want as long as those foods consist of high protein, low fat items such as beef, chicken, eggs, fish, cottage cheese, soy, etc. The plan emphasizes avoiding any meats that contain added sugars or excessive fat.
You are also instructed to consume 1.5 tablespoons daily of oat bran which is the only permitted carbohydrate during the Attack Phase. Oat bran is high in fiber and is used to help suppress hunger during this important first dieting phase since it expands to around 20 times its original capacity, filling the stomach.
During the Attack Phase, you are also instructed to drink at least 1.5 liters of water daily as well as participate in some form of exercise (brisk walking, treadmill, etc) for 20 minutes daily. However, because dieters often feel fatigued during the first several days of the program due to the severe diet change, you are encouraged to decrease exercise activity the first three days if you feel tired.
When you move into the second phase of the Dukan Diet plan, 28 designated vegetables are added to your pure protein diet. Fruit, however, is still not allowed since they contain sugars.
At the beginning of the Cruise Phase, you determine your target weight and continue with this phase until your goal is achieved. You can gauge the approximate length of the Cruise Phase by calculating a one pound loss of weight for every three days of the program.
Your diet during the Cruise Phase consists of one day of pure protein (PP) foods (such as you consumed during the Attack Phase) followed by one day of eating protein plus vegetables (PV). This alternating combination is applied throughout the phase until you hit your target weight. The vegetables which you are allowed to eat are taken from the list of 100 allowable foods under the Dukan Diet plan. You can eat an unlimited amount as long as the foods are from the approved list.
You are encouraged to continue drinking at least 1.5 liters of water each day and to up your oat bran intake to 2 tablespoons per day. You also are expected to increase your exercise regime to 30 minutes a day.
Phase III – Consolidation Phase
Once you arrive at your target weight, you move into the Consolidation Phase of the Dukan Diet plan. Under this phase, you can eat unlimited quantities of foods on the approved list while adding one piece of fruit, two slices of wholegrain bread, and a portion of cheese per day.
One day each week is set aside for meals containing pure protein (PP) only. You are allowed to also add one or two starchy food servings as well as one or two celebration meals per week. A celebration meal consists of any foods you want to eat.
You should continue your 30 minutes of daily exercise, drinking at least 1.5 liters of water and consuming 2 tablespoons of oat bran each day.
You may be wondering how long to remain on the Consolidation Phase. The basic rule of thumb is to remain at this phase for 5 days for every pound that you lost during the previous two phases. For example, if you lost 20 pounds then you should remain at Phase III for 100 days.
Phase IV – Stabilization Phase
When you have completed the number of required days on the Consolidation Phase, you then move into Phase IV, or the Stabilization Phase, of the Dukan Diet which is designed to carry you forward at your target weight for as long as you want to continue following the program. This phase Dukan Diet will help you maintain your target weight and your new lifestyle unlike many other diets which leave you without guidance to gain back your lost weight.
Under the Stabilization Phase, you can eat whatever you want as long as you adhere to a few simple rules.
- One day a week you should eat a pure protein (PP) diet as you did during the Attack Phase.
- Raise your daily oat bran intake to 3 tablespoons.
- Continue a daily exercise regime of between 20 to 30 minutes.
- Walk as much as possible, avoiding elevators, escalators, and unnecessary driving.
Note for All Dukan Diet Phases
During all Dukan Diet phases, dieters are allowed to use spices, vinegars, artificial sweeteners, and sugar-free gum.
Dieters are also encouraged to take multivitamins with added minerals during all phases as well.