Dukan diet: phases, allowed foods and sample diet

If you've decided to lose weight, you might be surprised at how many different types of diets there are. But how do you navigate them all and find the one that works for you? In today's article, we'll focus on the Dukan diet, which has gained popularity thanks to its fast results and clear structure. How does the Dukan diet work, what foods are allowed and what can your diet look like? Let's take a look at everything you need to know before you decide to give this diet a try.

What is the Dukan diet?

The concept of the Dukan diet may sound like something completely new to you, but as you'll soon discover, it is it's a type of protein diet that's specific to four progressive phases. The diet bears the name of French physician and nutritionist Dr. Pierre Dukan, who introduced it in his book I Don't Know How to Lose Weight. This book has become a bestseller and has been translated into 14 languages. The Dukan diet has gained popularity especially in France and the UK. What is its magic?

The Dukan diet is based on eating two food groups - protein-rich foods and vegetables. Different foods are allowed in each phase, with the basic principle being high protein intake, low carbohydrate and fat restriction. This system aims to reduce hunger and promote fat burning without losing muscle mass. The diet is based on unlimited consumption of permitted foods, so you will not suffer from hunger. The Dukan diet has become popular due to its clear structure and rules - giving people a sense of control over their eating and a clear path to achieving their goals.

The phases of the Dukan diet

The Dukan diet is specific in that it does not limit the amount of protein you can consume in all phases. It allows you to consume as much as you want, because protein supports satiety, speed up metabolism and help maintain muscle mass during weight loss. The diet is divided into four phases with clearly defined permitted foods and nutritional guidelines. Gradual adherence to these phases is essential to achieve effective weight loss and weight stabilization without the risk of the yo-yo effect.

1. Attack phase

The first phase, often referred to as the starter phase, is designed to prepare the body for change - this is theadaptation phase, which will kick-start your metabolic processes and adjust your body to the new way of eating. The phase focuses on rapid weight loss using a pure protein diet to trigger fat burning. This phase is essentially very similar to ketodiet, the body goes into ketosis and fat burning occurs instead of carbohydrates.

During this initial phase you can choose from 72 allowed foods, although the basic principle is simple: Eat lean proteins that contain minimal fats and carbohydrates. Dukan recommends consuming 1.5 tablespoons of oat bran a day - not ground, but whole quinoabecause of the fibre, which helps to cleanse the digestive tract. Oat bran is key here to aid digestion.

Your diet thus consists of meat, low-fat dairy products, oat bran and selected permitted ingredients. At this stage, vegetables and other side dishes do not belong on the plate yet - the body shouldshould focus on the protein base that will prepare it for effective weight loss in the second phase.

Recommended length of the first phase:
The length of the first phase should be tailored to your goal. The maximum duration is 7 days, but the optimal range is 2 to 5 days, depending on how many kilograms you want to lose during the diet:

• 2-3 days for a target weight loss of up to 5 kg.
• 4 days for a weight loss of up to 10 kg.
• 5 days for a loss of up to 15 kg.
• 6-7 days for a target weight loss of over 20 kg.

Preparation tips:
Dukan recommends using no more than 5 drops of oil to prepare meat, and grilling, baking or boiling meat, not frying.

Drinking and exercise:
In the first phase, it is crucial to follow a drinking regime and drink at least 2 litres of water a day. At the same time, it is advisable to include light physical activity - for example, a walk. Avoid vigorous exercise so that the body is not overloaded, but regular movement will support your results and adaptation to dietary changes.

2. Weight loss phase (Cruise)

In the second phase, real weight loss and reduction of excess fat occurs. The goal is to gradually approach the dream weight while still sticking to a proteinPhase One's protein base, to which low-starch vegetables are now added. Together you now have 100 foods to include in your diet.

In this phase, the dietary rules are still strict but more variable. In addition to protein, you add 28 vegetables to add variety to your diet, while adding nutrients without unnecessary calories. Also add 1.5 tablespoons of oat bran to your diet each day to help your digestive system. The key is to drink plenty of water and combine your diet according to the tried-and-tested formula of alternating pure protein days with vegetable days.

Alternating days
In the second phase, it is recommended to divide the days into pure protein days (when you consume only protein without vegetables) and protein days with vegetables. The most common pattern is alternating 1:1 (one protein day, one vegetable day), but you can choose other combinations, such as two protein days and two vegetable days or 3:3, whichever works for you. The rate of weight loss tends to be about 1 kg per week, so you can adjust the length of the second phase to your target weight loss.

Length of second phase:
Stay in this phase until you reach your goal. With this rate of weight loss, the length of the second phase can be individuallyThe more pounds you need to lose, the longer you stay in it. Movement is also crucial in this phase - the more activity you include, the faster you will achieve results.

3. Consolidation phase (Consolidation)

In the third phase, the body slowly returns back to normal and gradually gets used to maintaining the new weight. Dukan designed this phase to protect against the yo-yo effect that occurs when the body tries to return to its original weight after rapid weight loss. This effect is common because after significant weight loss, the body tends to regain fat stores. The consolidation phase is therefore crucial for stabilizing the newly gained weight and establishing healthy habits. A key element is the adherence to one "protein day" per week, when returningto pure protein meals to keep the body stable at the new weight.

Movement is even more important at this stage - regular exercise will not only strengthen the body, but will also keep your metabolism active and contribute to the long-term success of the diet.

Meal and reward food:
Once a week, you can indulge in a "reward" meal to suit your taste, such as a favourite cuisine or a dish you otherwise deny yourself. This small concession is designed to keep you motivated while not undermining the long-term effect of the diet.

4. Stabilization phase (Stabilization)

The fourth phase of the Dukan diet is no longer a classic "diet phase" - rather, it is a return to runningDukan is a return to normal eating that allows you to maintain your weight without significant restrictions. In this phase, you can eat as much as you like, but with the knowledge thatknowing that a return to unhealthy eating could lead to weight regain. So the key is to find a balance between healthy eating and flexibility in your diet. It is advisable to consume plenty of protein, vegetables and drink plenty of water. This will ensure that the body is kept in balance and you can indulge in the occasional sweet or other favourite treat without significantly affecting your weight.

Dukan diet meal plan: examples for each phase

Phase 1

Breakfast: Egg whites with salmon and herbs.

Lunch: grilled chicken breast with herbs and garlic, 1.5 tablespoons of oat bran.

Afternoon snack: Cottage cheese with chives.

Dinner: Baked cod with lemon and mustard, low-fat cottage cheese.

Phase 2

Breakfast: Cottage cheese with fresh radishes and herbs, oat bran.

Lunch: beef steak with grilled zucchini and peppers.

Afternoon snack: Fat-free white yoghurt with chives.

Dinner: turkey on spinach with garlic.

Stage 3

Breakfast: Wholemeal bread with hard cheese up to 100g, apple.

Lunch: Grilled chicken with cooked vegetables (broccoli, carrots) and potatoes.

Afternoon snack: Handful of berries (e.g. strawberries, raspberries).

Dinner: buttered fish with mixed vegetables and a little cheese.

Phase 4

Breakfast: Egg omelette with wholemeal bread and tomato.

Lunch: Pasta with tomato sauce, basil and chicken.

Afternoon snack: A piece of fruit (e.g. apple or orange).

Dinner: Salad with tuna, olives, salad mix and lemon dressing.

Calculate calorie values

Dukan diet.

The Dukan diet can be an effective way for some to lose weight and develop new habits that will become the foundation of a lasting healthy lifestyle. If you love meat and don't mind investing a significant amount of money in a diet, becauseanimal products are not the cheapest, you might be excited about the Dukan diet. However, before you decide on it, carefully consider your individual needs and health status. The ideal of healthy weight loss will always be a balanced diet that supports the body and mind in the long term. Being in a calorie deficit is essential for effective weight loss, but perhaps the Dukan diet may be the right tool for you on this journey.

Although this diet does indeed produce results, not everyone has to be comfortable with this way of eating. If you find that it doesn't suit you, I recommend consulting with a nutritionist to help you find a different, tailored nutritional direction. Weight loss shouldn't be drastic - it should bring you joy, besustainable and part of your healthy lifestyle.

FAQs

Is the Dukan diet suitable for everyone?

The Dukan diet, by its very nature of high protein intake at the expense of fats and carbohydrates , may not suit everyone. For some, switching to a protein diet can be such a major change thatthat they may experience side effects such as blood pressure fluctuations or feelings of weakness. Excessive protein intake can put a strain on the liver and kidneys. If you are prone to kidney stones, be sure not to start the diet. Furthermore, the Dukan diet is not suitable for children, pregnant and breastfeeding women, people with osteoporosis or diabetes. If you are unsure about the suitability of the diet for your health condition, I recommend consulting your doctor or nutritionist.

Is weight loss on the Dukan diet sustainable?

The Dukan diet can be effective for weight loss and weight maintenance, but there is still a risk of the yo-yo effect - if you return after the dietyou return to your old habits and excessive consumption of sweets or fatty foods, you are likely to regain weight. On the other hand, if you follow the diet responsibly and maintain a healthy lifestyle, you can avoid this risk and keep your weight stable.

Is the Dukan diet suitable for athletes?

The Dukan diet is not ideal for most athletes. Due to the restriction of carbohydrates, especially in the first two phases, athletes may lack the energy needed for high-intensity training or endurance activities. Carbohydrates are the main source of energy for muscles during exercise, and a lack of them can lead to poor performance, fatigue and longer recovery. While high protein intake may be beneficial for muscle mass preservation, athletes who athletes with increased demands for performance and rapid energy recovery, a balanced intake of all macronutrients is essential.