Dr. Pierre Dukan's Dukan Diet, a high-protein, low-carbohydrate approach, offers rapid weight loss and a structured plan for long-term weight management.
The Dukan Diet promotes high protein intake from lean sources like fish, poultry, and legumes, and restricts carbohydrates to encourage the body's use of stored fat for energy.
The Dukan Diet is known for its potential for rapid weight loss, but sustainable weight loss is typically a gradual process.
The Dukan Diet consists of four separate phases, each with its own set of goals and nutritional recommendations. Buckle up as we embark on the trip from weight reduction to lifetime maintenance.
The Attack Phase, lasting 1-10 days, focuses on lean protein sources like skinless chicken breast, fish, eggs, and beef for weight loss.
(chicken, fish, shellfish, eggs, lean beef) 1.5 tablespoons of oat bran daily Unlimited water (essential for hydration and preventing constipation)
The Cruise Phase introduces non-starchy vegetables, alternating protein and vegetable days until reaching "True Weight," based on age, sex, and weight loss goals.
All foods allowed in the Attack Phase Unlimited non-starchy vegetables (broccoli, spinach, asparagus, etc.) on vegetable days 1 additional tablespoon of oat bran daily
The Consolidation Phase transitions to a sustainable approach, gradually reintroducing fruits, whole grains, and healthy fats to prevent weight regain and prepare for the long haul.
The diet includes limited fruits, whole grains, cheese, starchy vegetables, healthy fats, and increasing daily oat bran intake to 2 tablespoons.
The final phase, Stabilization, is designed to be your lifelong eating pattern. It emphasizes healthy habits for weight management and overall well-being.
Unlimited lean protein most days One "celebration" day per week where you can indulge in any foods Daily intake of 3 tablespoons of oat bran Continued emphasis on staying hydrated and getting regular exercise