The Dukan Diet was designed as an alternative way to prevent patients from regaining their lost weight by incorporating 4 phases, including stabilization and consolidation. The Dukan method boasts that these 4 phases will occupy the dieter from day one so that they never again feel like abandoning the diet, taking the dieter from the strongest, most supported and effective phase, to the most open and stabilizing phase.
The aim is to move successively through the phases to reach the ideal weight target by losing weight naturally, rapidly and for good. The Dukan method proposes a healthy eating plan that returns to the foods which founded the human species, those eaten by primitive man; proteins and vegetables. The diet allows 100 foods including 72 from the animal world and 28 from the plant world. These foods come with the magic words: "AS MUCH AS YOU LIKE".
1. Phase 1- The Attack Phase
This is a brief and headlong phase with immediate results, designed to enable dieters to rapidly lose 2 to 3 kilograms (4.4 to 6.6 lbs) in 2–7 days by kick-starting their metabolism. During this phase, the diet is made up of 72 high-protein foods enabling quick weight loss. These foods are as follows:
Lean Meat: Beef tenderloin, filet mignon, buffalo, extra-lean ham, extra-lean Kosher beef hot dogs, lean center-cut pork chops, lean slices of roast beef, pork tenderloin, pork loin roast, reduced-fat bacon, soy bacon, flank steak, sirloin steak, London broil, veal chops, veal scaloppini, venison
Poultry: Chicken, chicken liver, Cornish hen, fat-free turkey and chicken sausages, low fat deli slices of chicken or turkey, ostrich steak, quail, turkey, wild duck
Fish: Arctic char, catfish, cod, flounder, grouper, haddock, halibut and smoked halibut, herring, mackerel, mahi mahi, monkfish, orange roughy, perch, red snappe, salmon, smoked salmon, sardines (fresh or canned in water), sea bass, sharks, sole, surimi, swordfish, tilapia, trout, tuna (fresh or canned in water)
Shellfish: Clams, crab, crawfish, crayfish, lobster, mussels, octopus, oyster, scallops, shrimp, squid
Vegetarian Proteins: Seitan, soy foods and veggie burgers, tempeh, tofu
Fat-Free Dairy Products: Fat-free cottage cheese, fat-free cream cheese, fat-free milk, fat-free plain Greek style yogurt, fat-free ricotta, fat-free sour cream
Eggs: Chicken, quail, duck
Shiritaki: Unlimited quantity from attack phase. The Konjac root from Asia (China and Japan) is satisfying, rich in fiber, stimulates intestinal transit and has virtually no calories. You can also find konjac in other forms, such as a powder or ‘flour’ and sometimes a gel. You can use any form for Dukan cooking.
Goji Berries: Limited quantity. Pure Protein days - 1 tbsp, Protein and Vegetable days - 2 tbsps.
2. Phase 2- The Cruise Phase
This second phase is leading to the “True Weight”. During this phase, the diet alternates Pure Protein days (PP phases) with Protein and Vegetable days (PV phases). This phase is designed to allow dieters to more gradually achieve the weight they aim for by eating protein-rich foods with the addition of 28 specific vegetables. The length of this phase is usually calculated as 1 kilogram (2.2 lbs) of weight loss per week, but this is based on specific personal conditions. Additional foods allowed from the cruise phase onwards are as follows:
Vegetables: Artichoke, asparagus, bean sprouts , beets, broccoli, Brussels sprouts, cabbage, carrot, cauliflower, celery, cucumber, eggplant, endive, fennel, green beans, kale, lettuce, arugula, radicchio, mushrooms, okra, onions, leeks, shallots, palm hearts, peppers, pumpkin, radishes, rhubarb, spaghetti squash, squash, spinach, tomato, turnip, watercress, zucchini
Olive Oil: Limited quantity of 1 tsp
3. Phase 3- The Consolidation Phase
In this third phase of 10 days per kg (2.2lbs) lost, the dieter is prepared for the return to a balanced diet. This phase is designed to help in preventing any future massive weight gain, allowing monitored freedom with a target of establishing this freshly conquered and still vulnerable ideal weight. During this phase, fruit, bread, cheese and starchy foods are reintroduced into a normal diet, leaving two celebratory meals a week as directed by the plan.
4. Phase 4 – The Stabilization Phase
In this final phase, dieters can essentially eat whatever they want without gaining weight by following 3 simple, concrete but non-negotiable measures:
1. Have a Pure Protein day once a week
2. Eat oat bran every day
3. Make a commitment to ‘take the stairs’
Dieters must also aim to restrict their carbohydrate consumption to those which are low on the glycemic index.
According to Dukan, dieters must follow this last phase for the rest of their lives to avoid regaining weight, as while this phase is the easiest, it is also the most essential since 95% of people who follow a diet put back on the weight they have lost.
Somewhat similar to the Paleo Diet, The Dukan Diet is quite restrictive, which can make realistic long term weight loss difficult. Although Phase 4 boasts the “keys to success”, these three principles could easily be followed in any diet or eating plan. Possibly the most relevant point of all, The Dukan Diet follows a very strict regime that seemingly makes losing weight like an obsessive math problem. The routine may be manageable to follow the first few days, however it seems very likely one could steer off course with such specific rules (not to mention managing these diet rules with an already-busy lifestyle!). Overall, The Dukan Diet has some great points, such a focusing on lean proteins and fresh vegetables, however the strictness and order of this diet would prove unmanageable long term for most of us.
No matter what diet you decide to follow, what is most important is that it works for your lifestyle. Fortunately, when taking Phen Caps, you can follow any healthy diet and lose weight, since Phen Caps suppress your appetite and cravings, while giving you more energy to burn off calories. What do you think of The Dukan Diet? Is it something you would try, or do you think it is too strict? We would love to hear your thoughts, leave us a comment below!