It's been a best-seller in France for years, but now The Dukan Diet is getting attention on this side of the pond. It's no wonder: The book claims to have helped 5 million French people lose weight. The Dukan Diet was created by French physician Pierre Dukan more than 10 years ago as a treatment for obese people.
Essentially, it's a four-phase, high-protein, low-calorie diet plan. There's no weighing foods or counting calories. You eat as much as you need, at any time of day - as long as what you’re eating is lean protein, at least initially.
In fact, protein is the centerpiece in all four phases, along with oat bran, lots of water, and a 20-minute daily walk. Vegetables are allowed in the second stage, followed by small amounts of fruit and whole grains.
Dieters lose weight rapidly - as much as 1-2 pounds a day during the first phase -- which Dukan says helps to instill lasting motivation. He promises that hunger will disappear after the third day.
However, the book warns that dieters may suffer from bad breath, constipation, dry mouth, and fatigue -- all consequences of low-carb, high-protein diets.
The Dukan Diet Plan and Menu has four specific ground pillars or phases, which are called:
The aim here is to lose weight rapidly - two to three kg (4.4 to 6.6 lbs) within two to ten days. It is said to be a way of kick-starting the metabolism.
The dieters can eat nothing but lean protein. It is important that the protein is low in fat. Protein could be all kinds of beef, fish, chicken, eggs, soy, and cottage cheese. The dieter is told to be careful to avoid meats with added sugars.
The dieter also consumes at least 1.5 tablespoons of oat bran, the only carbohydrate source allowed in this phase. Pierre Dukan explains that oat bran is very high in fiber, meaning that a large proportion of the carbs cannot be broken down and digested, making oat bran less carbohydrate-rich than they thought. Oat bran also helps suppress hunger because it grows to up to twenty times its size in the stomach.
At least 1.5 liters of water has to be consumed each day.
28 specific vegetables are added to the diet. Fruit is not allowed. The aim is to help the dieters achieve their target bodyweight more gradually. Although based on specific personal conditions, the length of the Cruise phase generally lasts 1 kg (2.2 lb) weight loss per week. So, if a person needs to lose 15 kg, this phase lasts 15 weeks. The program allows some tolerated foods. However, if there is any weight gain, some of them will be banned.
Vegetables can be consumed as long as they are not starchy - so, carrots, corn, and peas are out, and spinach, okra, lettuce and green beans are OK. The dieter can also eat low fat protein sources included during the first phase. The 1.5 liters of water and oat bran consumption continues.
In this phase the dieter alternates as far as lean protein and vegetables. E.g. on one day the individual eats just lean protein, and the next lean proteins combined with low-starch vegetables. This alternation persists throughout this stage.
The aim here is to prevent the person from putting lots of weight back on. The individual can consume protein and vegetables daily, as well as one piece of low-sugar fruit, one portion of cheese, and 2 slices of whole-grain bread. The dieter is allowed to have one or two servings of starchy food and one or two celebration meals each week. In a celebration meal, people can eat whatever they want.
During the Consolidation phase, the dieter starts eating the core diet of pure protein one day each week, preferably on the same day of each week.
This is, in effect, the long-term maintenance part of the plan. People can eat whatever they want, as long as they follow some simple rules:
One day each week they must have an all-protein day, as in the Attack phase.
Eat three tablespoons of oat bran each day.
Go for a 20 minute walk each day.
Never take escalators or elevators.
In order to succeed long-term the dieters need to follow this Dukan stabilization phase for the rest of their lives. It must become part of their lifestyle.
Dieters are allowed to consume artificial sweeteners, vinegars, sugar-free gum, and spices; they are also advised to take multivitamins with minerals.
To read a more in-depth article of the Dukan Diet Plan, click here.
Dukan Diet Menu should be divided into 4 phases, and each of them are designed specifically to the purpose of each of the phases. To remind you of the phases so important in the dukan diet menu, let me refresh your memory:
Phase 1, which is the Attack Phase, is where the menu is designed to accommodate you with the weight loss you targeted. How much loss you want is calculated with the amount of protein intake. Carb and fat are things you should avoid altogether in this phase. Losing 8 to 10 pounds initially in 5 days is a common goal. What you can eat in this phase:
Chicken
Lean meat
Turkey
Fish
Eggs
Fat free cheese
Skimmed milk
Low fat yogurt
Phase 2, also called the Cruise Phase, is when you should rotate your protein intake with vegetables. No fat or oil are allowed in this phase. In this phase you are supposed to target 3 pounds per week loss. These are the menu:
Cabbage
Broccoli
Mushrooms
Spinach
Tomatoes
Brussels sprout
Cauliflower
French beans
Phase 3, or the Consolidated Phase, is when you have achieved your desired weight. This is when you get yourself to get into the habit of eating healthy and balanced to yield balanced weight. How long this period will be is dependent on your initial weight loss target. The point is, here you are allowed fruits, veggies, and protein, with additional one extra servings of carbohydrates per week. Take a look at the menu:
Watery fruits
Whole grain bread
Green vegetables
Cottage cheese
Low fat butter
Pasta
Small amount of rice
Phase 4, that is to be the Stabilization Phase, the phase that goes along with your lifestyle, where you blend your daily life with the previous diet plan. Basically in this phase you are allowed any food but you have to always count the calorie intake so as to prevent gaining the weight back. You also are to consume only protein diet once a week, to preserve the ketosis stage throughout the week. Sample food you can eat:
Starchy foods (rice, sweet potato)
Grains
Cereals
Meat
Chicken
Vegetables
Fruit Drinks
Since Dukan Diet Menu is based on the principle of protein diet and carbohydrate cycling diet, the menu is composed of such ingredients as to rotate the carb intake over the phases while keeping high protein intake all the way.
To read a more in-depth article of the Dukan Diet Menu, click here.
You'll certainly lose weight on The Dukan Diet because it cuts calories drastically. The lack of carbs also helps keep hunger at bay. But the bottom line, experts say, is that this eating plan does not include all the nutrients you need for good health.
“A once-daily multivitamin will not compensate for the nutritional goodness from fruits, whole grains and healthy fats that are inadequate in The Dukan Diet,” says Keri Gans, MS, RD, a spokesperson for the American Dietetic Association.
She points out the health hazards of restrictive dieting. “When dieters start losing weight rapidly, I worry they will continue the restrictive phases longer than advised -- which puts them at risk for nutrient deficiencies and kidney problems,” says Gans.
Losing more than 1-2 pounds per week can promote gallstones and muscle loss, she says: “It is unhealthy to lose weight so quickly because you not only lose fat and fluids but precious muscle mass, which is really hard to replace, especially as you get older.”
Constipation, bad breath, dry mouth, and fatigue should be a red flag that this is not a healthy diet, she says.
“Your body’s preferred fuel to energize and keep you going is smart carbs, and when you eat a healthy diet you should feel great -- not have negative side effects,” Gans says.
From a health point of view following a high protein diet like the Dukan Diet can produce a number of different side effects:
High Cholesterol – although losing weight usually helps lower your cholesterol levels in the long term if you chose your protein sources predominately from high cholesterol foods such as red meat and eggs your cholesterol levels may increase.
Gout – a high protein diet is just one of many factors that can lead to you suffering from gout. Other things such as your family history, age, gender and level of alcohol consumption also influence whether you are likely to suffer.
Constipation – On the days you eat only protein the likelihood of being constipated is increased. Dr Dukan recognised this problem and to combat it you are required to drink more water and to eat oat bran. If you do suffer with constipation you may find it helpful to miss out the initial Attack Phase where you eat only protein and go straight to the steady weight loss Cruise Phase where you also eat some vegetables.
Induction Flu isn’t a type of flu at all it is a colloquialism used to describe the withdrawal symptoms your body experiences as you switch from carbohydrates to protein and your own body fat to fuel your body. Apart from not having a chill or fever the symptoms are very similar to flu. In addition to having a bad headache you can also feel nauseous, lethargic and irritable and be unable to concentrate. The good news is that it should last only 2 to 3 days and if you plan for it to happen it should not divert you from your objective.
Burning body fat instead of carbohydrate for fuel is known as ketosis and whilst it produces the obvious benefits of weight loss it puts additional burden on your kidneys and liver and in extreme cases causes serious damage. Milder side effects of ketosis are bad breath, a metallic taste in your mouth and strong urine odour.
The Attack and Cruise phases of the Diet are very restrictive and if you have a lot of weight to lose you would be on this restrictive diet for some time. You can of course counteract deficiencies by the use of nutritional supplements and ensuring that you eat as wide a variety of vegetables as you can.
There are a number of groups of people who would find it difficult or who would not be able to follow this plan. The foods available for vegetarians and vegans are quite limited and it would also not be suitable for anyone who is pregnant or who has liver or kidney problems. Coeliacs can follow the diet as you can buy gluten free oat bran which is prepared in a wheat free environment but it is quite expensive.
Eating a diet high in protein but low in carbohydrates is more expensive. You can keep costs down by concentrating on eating eggs, poultry and milk products as your forms of protein but if you are going to be on the diet for any length of time you will need the variety that eating meat, fish and seafood will provide. There is also the cost of nutritional supplements to take into consideration.
So what are the upsides of the Dukan Diet?
Losing weight is good for your health if you are obese
The health benefits associated from losing weight are well documented. Obesity increases your risks of suffering from diabetes, hypertension (high blood pressure), heart attack or a stroke and losing weight decreases these risks.
It works
The Dukan Diet has a successful track record with many positive testimonials.
It produces noticeable weight loss in the early days
The initial Attack Phase which lasts between 2 and 10 days depending upon how much weight you have to lose can provide a substantial and rapid weight loss giving much needed motivation and momentum.
It is a program for life
It provides a framework to deliver both weight loss and weight maintenance.
It is easy to follow
The diet is based on normal everyday foods so you don’t have to buy special foods or shakes.
The Dukan Diet is primarily designed for weight loss, though inventor Dr. Dukan claims it also provides a boost in energy and mental clarity as well.
Weight loss is pretty much inevitable during the first two phases of the diet. By completely eliminating carbohydrates, when combined with the strict consumption of clean, lean proteins, the body automatically rids itself of water weight. It may even be possible to lose up to 10 pounds during these first 10 days.
One of the most beneficial aspects of the Dukan Diet is that it provides structure and long-term management skills, which is especially useful for those who find it difficult to maintain good dietary habits in the long run. Dukan is relatively flexible, since fruits and carbohydrates are eventually allowed (during the third and fourth phases), so many have found the guidelines more practical than restrictive diets like Atkins.
A mainstay of the diet, oat bran has a number of benefits for your health as well. Oat bran is loaded with fiber, which aids in digestion and reduces low-density lipoproteins (LDL), or "bad" cholesterol. Oat bran also fills you up—fast!—leaving you satisfied without having to overeat. And while oat bran isn't gluten free, individuals who are gluten intolerant can search for a gluten-free version of this food at natural food stores.
Ingredients:
4 eggs, keep 1 yolk and use the 3 egg whites
2 tablespoons of skim milk
Mixed Italian herbs, salt and pepper
Method:
Mix all ingredients in a bowl and whisk with a egg beater until all one colour
poor into a lightly oiled hot pan
Reduce heat, flip once omelete is firm
Ingredients:
Your choice of salad, I use lettice, carrot, tomato, capcicum
1 beef steak
1 tablespoon soya sauce
1 teaspoon of sweetener
1 tea spoon of mixed herbs
Method:
Mix the soya sauce, sweetener, mixed herbs in a small bowl
place the beef in the bowl and let it marinade
Sliced up your salad and place in a new clean bowl
Heat a non stick pan
Add the steak to the pan and cook 4 mins each side
Remove steak from pan and let rest for a few minutes
Slice beef thinly and add to the top of the salad
(Return beef strips to the pan if they need extra browning)
Top with a sprinkle of sesame seeds.
Serves 4
Preparation time: 10 mins
Cooking time: 30 mins
Ingredients:
4 chicken fillets
1 large onion, sliced
2 cloves of garlic, crushed
2 teaspoons of paprika
3/4 cup chicken stock
1 x 400g can of crushed tomatoes
125g of philli extra light cream cheese
salt & pepper to taste
2 table spoons of chopped parsley
Steamed vegetables to serve
Method:
Add the chicken to a non stick pan and cook 3-4 mins each side until browned. Remove and set aside.
Sauté the onion and garlic for 3 mins until softened. Add paprika and cook for a further minute.
Stir in stock and tomatoes.
Return chicken to the pan and simmer covered for 15 mins or until chicken is cooked through.
Whisk together philly with some cooking liquid until smooth, add to the pan with seasonings and parsley.
Cook for a further 2-3 mins until heated through. Placed chicken on serving plates, spoon over the sauce and serve with steamed vegetables. Serve immediately.
Ingredients:
1 egg
1 extra egg white
2 slices of low fat bacon
The sauce:
1 egg yolk
1 teaspoon of Dijon mustard
2 tablespoons lemon juice
50ml warm skim milk
Method: The sauce
Combine the egg yolk (keep the white for later), mustard and lemon juice in a saucepan over low heat.
Let the sauce thicken for a few minutes but not boil
Slowly add the warm milk
Keep stirring until sauce thickens
Method:
Cook your bacon for 1 minute
Crack your egg into the frying pan and pour over the extra egg white
Cook as you like
Serve on a plate, pour over the sauce.
Ingredients:
1 large chicken breast
1 tablespoon philadelphia cream cheese
1 tea spoon garlic powder
salt
mixed herbs
1 bacon piece
Method:
Preheat your oven to 200C
In a small frying pan cook your bacon, remove and dice into small pieces
Place the cream cheese, bacon, salt, herbs and garlic in a small bowl and mix together
Slice the chicken breasts along the middle creating a "pocket", be careful not to cut all the way through.
Spoon in your mixture
Close the pocket with your fingers and secure with a toothpick
Reheat your pan and sear your chicken breast until brown on both sides
Now wrap your chicken in foil and place in the oven for 20 mins
Check your chicken is cooked through (not pink) and serve immediately.
Ingredients:
1 teaspoon Baking Powder
1 tablespoon Low fat Cheese
4 Cherry Tomatoes, sliced
1 Chicken Breast (pre cooked)
1 tablespoon Corn Flour
2 Eggs
2 tablespoons Oatbran
2 tablespoons Yoghurt
2 button Mushrooms sliced
2 tablespoons of Red capcicum diced
basil sprinkles
Method:
Put the eggs, yoghurt, oat bran, cornflour, baking powder, basil, half of the chicken pieces and spices into a bowl for mixing.
In the meanwhile put the other half of the chicken pieces on a non stick pan (big – it will allow the ‘pizza’ to be nice and flat) to let them crisp a bit.
Mix all the ingredients in the bowl and pour it out onto the pan, covering the chicken. Put a lid on the pan and let the mix crisp a bit at the bottom.
When the bottom is done, an the top still a bit liquid, put tomatoes, mushrooms, capcicum on top then sprinkle with grated hard cheese and sesame seeds.
All of that needs to be put under a grill (I just put the pan under the grill, with the handle sticking out, so there is no worry that the liquid top will spill) and just watch it get nice and brown on top. There isn’t a lot of cheese, but enough to give a fab aroma and crispiness on top.
To get many more Dukan Diet Recipes, click here.
Brianna has lost 127lbs.!
“My name is Brianna. I’m 23 years old. I discovered the DUKAN method around May of 2010 when... the founder of my favorite website... blogged about it. He was skeptical, but he decided to try it himself with remarkable results...
I had struggled with my weight my entire life. I was 270 pounds at the age of 14, and though I had one diet success when I was 16, the weight eventually came back as the Atkins diet I tried offered me little advice on how to consolidate my weight loss.
At the age of 22 I found myself over 300 pounds and truly ashamed of my body. So I began the Dukan diet, and due to birthday festivities, my resolve did not last long, but I did keep off 5 pounds and a couple months later decided to try again. I began the diet again, this time fully committed, and now in Consolidation my weight loss total is 127 pounds!
The transformation in my body is remarkable, and I find myself struggling to believe the difference. Though I have ... more pounds left to lose, I know that I will be able to reach my true weight...”
Sam has lost 101 lbs.!
“I was a 308 pound man... However my blood pressure was borderline hypertension.
My 60th birthday was only a couple of months away and I noticed that all the men that lived a long ... life, like into their 90's, were fit and trim.
Most of all the fat guys died young due to complications from obesity. After all, I had a BMI of 38.6, so I made a committment to my wife and children and also to my friends that I was going to shed the excess weight I was carrying around.
This was in November of 2010, I had never heard of The Dukan Diet at that time so I just struggled counting calories and did ok for a couple of months. I read a blog about this new French diet by Marshal Brain and I was impressed. The diet made a lot of sense to me so I researched it and became a Dukanian.
I bought the book the first day it came out in the U.S. because it was working for me and wanted to know everything about it.
I weighed 308 when I started dieting but stalled out at 275.
I then discovered Dr. Dukan... I started the Consolidation phase which I will be in for 500 days and look forward to permanently stabilizing my True Weight for the rest of my life...
I really like ... because I have reached my True Weight.”
Hannah has lost 90lbs.!
“I started out on this journey at 289 pounds. I had focused so much of my attention on my family and my career that I turned a blind eye to the fact that my own health was in need of some attention. ... that's when I decided something had to change. I was just at a loss as to where to start. I understand the math behind the process - calories in must be less than calories out...
At about the same time last summer, a dear friend and colleague was diagnosed with diabetes. I wanted to be supportive to her and also felt some panic that I may be headed down the same path. She and I were about the same size, had the same sedentary ... lifestyle, and the same terrible eating habits...
I looked on the Internet and found references to the Dukan Diet. I speak French fairly well, so translating the information was not difficult. My interest was peaked, so I searched more, and found sites from the U.K. and New Zealand. The people on the sites seemed so happy and vibrant. I realized that that feeling was what was missing from my life. I made the commitment to myself to get healthy and feel better in my own skin. I felt tired and run down all the time. My favorite time of day with my youngest son was nap time because I would lay down with him and nap also.
I did a lot of ... searching, and realized that my size was a security blanket for me... And why was I complacent about it?
There was some significant guilt involved at first, working out took time that could be spent with my children and husband. I did not eat the same foods they did...
My new school year resolution was to not be the biggest teacher. I was tired of being referred to as the "fat math teacher." High school students can be extremely cruel, and even if I am old enough to be their mother, the comments still cut deep.
My new motto is: "FIT ... BY FORTY!" I believe that I am living that motto now. I have now lost 90 POUNDS! I smile constantly and feel so energetic and alive. I may not have the same mass that I had before, but I feel like my personality is filling the area that my body used to (and then some).
... 20 more pounds until I reach my true weight. I am thrilled the Dukan diet gave me a realistic weight goal, and a support system that would help me for the rest of my life...”