What You Need to Know About the Dukan Diet

The Dukan Diet is a high-protein, low-carbohydrate eating plan developed by the French nutrition specialist Dr Pierre Dukan. It is built around a series of phases that aim to help people reach and maintain a target weight. Here is what you need to know about it.

1. The phases of the Dukan Diet

The Dukan Diet has four phases, each with its own eating rules.

1. Attack phase (days 1 to 10)

Aim: to start the plan with a very strict, protein-only structure.

• Only lean protein sources are eaten.
• 1.5 tablespoons of oat bran are added each day.
• Drinking plenty of water (at least 2 litres a day) is recommended.
• Light exercise (a 20-minute walk) is part of the plan.

2. Cruise phase (until the target weight is reached)

Aim: to move gradually towards the target weight.

• Protein-only days alternate with protein-plus-vegetable days.
• Starchy vegetables are not allowed.
• The daily oat bran amount rises to 2 tablespoons.

3. Consolidation phase (10 days for each kilogram lost)

Aim: to help keep the weight that has been lost.

• Fruit, wholegrain bread and starchy vegetables are reintroduced in set amounts.
• One "celebration meal" a week is allowed.

4. Stabilisation phase (long term)

Aim: to maintain the weight reached.

• Normal eating resumes, but one day a week is protein only.
• 3 tablespoons of oat bran are eaten each day.
• An exercise routine is kept up.

2. Foods in the Dukan Diet

Protein sources that can be eaten freely

• Chicken, turkey, lean red meat
• Fish and seafood
• Eggs
• Low-fat yoghurt, cottage cheese

Vegetables (allowed from the cruise phase)

• Spinach, lettuce, cabbage
• Cucumber, tomato, peppers
• Cauliflower, broccoli, courgette

Foods containing carbohydrate and fat (in limited amounts)

• Fruit (in small portions during the consolidation phase)
• Wholegrain bread (on certain days of the week)
• Nuts (in controlled portions)

3. Possible advantages

• The rules are clear and structured, which some people find easy to follow.
• A higher protein intake may help to preserve muscle mass.
• Protein-rich meals may help you feel full for longer.

4. Risks and drawbacks of the Dukan Diet

• Very low carbohydrate intake can lead to low energy.
• If followed for a long time, it can place extra strain on the kidneys.
• A lack of fibre can cause digestive problems.
• Ketone production can cause bad breath.

5. Who is it not suitable for?

The Dukan Diet may not be suitable for some people:

• People with kidney disease
• People with liver problems
• Pregnant and breastfeeding women
• People with diabetes

6. A sample one-day Dukan menu

7. Frequently asked questions about the Dukan Diet

1. Does the Dukan Diet cause quick weight loss?

In the first phases, the number on the scales often drops quickly, but much of this early change is water loss rather than fat. It should not be taken as a sign of lasting results.

2. Can the Dukan Diet be followed in the long term?

The early phases should not be continued for long periods. In the final phase, a move to balanced eating is needed.

3. Should I exercise on the Dukan Diet?

A walk of at least 20 to 30 minutes every day is recommended within the plan.

The Dukan Diet is a restrictive plan, so it is important to weigh up the possible long-term health risks. Before starting any such plan, please speak to a dietitian or your doctor.

This article is for general information only; please consult your doctor and dietitian about your own situation.