dukan diet

Dukan Diet: 4 Phases Of The Weight Loss Program

Author: Anne Jonson

Diet & Nutrition Expert

Shedding pounds to get bodies like celebrities – and all that without the hassle of counting calories and cravings? This is what the Dukan Diet promises, which numerous celebrities are also supposed to swear by. But is the nutritional concept really that effective?

In this post we explain everything you need to know about the Dukan Diet in order to lose weight successfully. With our tips, tricks and recipes you can shed your kilos in no time and without counting calories or starving yourself.

  • The Dukan Diet was developed by the French nutritionist Dr. Pierre Dukan developed. It helps you lose a large amount of weight in a very short period of time without losing any muscle mass.
  • The main features of the diet are the high protein diet and the four different phases. If you follow the phases, you can avoid a yo-yo effect.
  • The Dukan Diet has 100 foods that can be eaten while on the diet. In addition, you should exercise daily and drink enough water or unsweetened tea.

What is the Dukan Diet?

The Dukan Diet was developed by the French Pierre Dukan and, unlike other low-carb diets, relies less heavily on avoiding carbohydrates.

Features of the Dukan Diet

  • High protein diet
  • No feeling of hunger
  • No calorie counting
  • Rapid weight loss in the first few weeks
  • Consists of 4 phases
  • 100 allowed foods

The form of nutrition is comparable to other protein-based diets, since in order not to go hungry, you eat a lot of protein-containing foods.

Proteins make the muscles full and nourish, but cannot be converted into energy by the body. In this way, the fat reserves are attacked and weight reduction is stimulated.

The Dukan Diet is basically divided into four different phases, which only achieve the desired result together. The explanation of the four phases and what you have to consider can be found further down in this article.

What you need to know about the Dukan Diet

The recipe for the success of many celebrities for the dream body is Dukan Diet. What is special about this form of nutrition is that you can eat your fill as long as you stick to the selection of foods. Hard to imagine, isn’t it? We’ll explain exactly how it works below.

How does the Dukan Diet work?

As already mentioned, the Dukan Diet is mainly based on proteins. In addition, carbohydrates are largely avoided during dieting in order to achieve an optimal result.

If you now think that this sounds boring and monotonous, we can calm you down. Because around 100 different and mostly protein-containing foods are allowed in the diet, which can ensure a varied diet.

In addition to the given foods, the main feature of the Dukan Diet is the four phases.

It is divided into an attack phase, build-up phase, stabilization phase and maintenance phase. Each phase has a different duration, during which you have to follow different rules.

You can find out exactly what the phases look like and what you have to consider during the different phases below in this article.

How long does the Dukan Diet last?

In principle, it is not possible to say exactly how long the Dukan Diet will last, as the duration varies depending on the objective.

To give you a rough overview, we’ve included a list with the approximate duration of each phase.

  • Phase 1: (attack phase) 1 – 10 days
  • Phase 2: (build-up phase) Until the desired weight has been reached
  • Phase 3: (stabilization phase) 10 days per kilo lost (e.g. 5 kilos lost, means 50 days stabilization phase)
  • Phase 4: maintenance phase) Permanent

As you can see, the length of each phase depends on how much weight you want to lose.

If you want to lose less pounds, the first three phases can be done quickly. But if you want to lose more weight, these phases can take a little longer.

In addition, one cannot say that the Dukan Diet will end at some point, since the fourth phase is a permanent form of nutrition.

As soon as you have managed to lose weight and have gone through the stabilization phase, you move on to a permanently healthy and balanced diet.

What can you eat during the diet?

The Dukan Diet includes around 100 permitted foods. These are divided into 72 protein-rich foods and 28 low-sugar vegetables. The foods on which the nutritional concept is based are predominantly of animal origin.
The 72 protein-rich foods include, for example, lean meat and fish, lots of seafood, eggs, dairy products, but also a few vegetable protein sources.

The following 72 protein-rich foods are allowed:

  • Lean meat: Bresaola, veal chops, veal & beef liver, veal schnitzel, rabbit, beef fillet, beef sirloin, beef steak, beef / veal / lamb tongue, roast beef, rump steak, sausages made from lean ham <3% fat, game (venison, venison , Rabbit)
  • Poultry: pheasant, poultry liver, chicken, chicken ham, guinea fowl, turkey, partridge, ostrich steak, chickens, pigeon, quail
  • Fish: Perch, trout, sea bream, pike, halibut, smoked halibut, herring, cod, carp, salmon, smoked salmon, mackerel, rays, red mullet, char, sardine, haddock, swordfish, saithe, monkfish, sole, Turbot, surimi, tuna / tuna in their own juice, catfish, pikeperch
  • Seafood: oysters, prawns, king prawns / prawns, cockles, lobster, scallops, crabs, lobster, lobster / scampi / langoustines, mussels, crayfish / crayfish, squid / squid, clams
  • Eggs: Eggs (Chicken & Quail)
  • Vegetable proteins: seitan, tofu, konjac / shirataki noodles
  • Dairy products: cream cheese (0.2% fat), grainy cream cheese / cottage cheese (0.1% fat), skimmed milk, pure buttermilk (0.1% fat), natural yogurt / flavored yogurt sweetened with sweeteners with 0.1% fat, Quark (0.2 or 0.3% fat, cheese (<1% fat)

All of the mentioned foods are allowed during the Dukan Diet, as they not only fill you up, but also contain very little fat and carbohydrates.

This causes the body to fall back on its existing fat reserves without reducing muscle mass.

Which vegetables are allowed in the Dukan Diet?

Only the 72 high protein foods mentioned are allowed during the first phase of the diet. From the second phase, low-sugar and low-carbohydrate vegetables are also allowed.

So that you know which vegetables you are allowed to eat, we have included a list of the 28 permitted types of vegetables.

Artichokes, eggplant, lettuce, cauliflower, broccoli, mushrooms, chicory, lamb’s lettuce, fennel, green beans, carrot, cabbage (white cabbage, kale, savoy cabbage), pumpkin, leek, palm hearts, peppers, radishes, rhubarb, Brussels sprouts, beetroot, cucumber , Celery, bean sprouts, asparagus, spinach, tomatoes, zucchini, onions

The selection of vegetables is very large. So you can eat a varied diet without it getting boring.

Note, however, that you will only consume limited amounts of carrots and beetroot, as they have a higher proportion of sugar. It’s best to use raw carrots and untreated beetroot.

Which snacks are allowed?

Basically, at least in the first phase, you should completely avoid any snacks.

We recommend using yogurt or quark in between meals if you are hungry, as these are allowed in the Dukan diet at any time.

From the second phase of the diet, you can snack on vegetable sticks in addition to the quark.

Who should do the Dukan Diet?

The Dukan Diet is a form of nutrition that is more suitable for people with a lot of knowledge about nutrition. If you have less knowledge of nutrition and competitive sports and still want to use the diet, you should consult a doctor before beginning.

In principle, the diet is particularly suitable for fish and meat lovers, as it is mainly based on these food groups.

Especially when you want to lose weight without losing muscle mass, the Dukan diet is very suitable. The Dukan nutritional method is easy to implement even for professionals.

The Dukan Diet is NOT suitable for people with kidney problems, diabetes I and II or heart problems. Pregnant or breastfeeding women should also avoid the nutritional concept.

For vegans and vegetarians, this form of nutrition is hardly or not at all practicable, since the main food groups are fish, meat and dairy products.

Which side effects can occur with the Dukan Diet?

The Dukan Diet can lead to a fiber and vitamin deficiency, especially at the beginning in the first phase of the nutritional concept.
Due to the strict avoidance of fruits and vegetables, the body could not get enough nutrients.

During the other phase, too, the body can lack energy, since it receives little or no carbohydrates.

In addition to these two major consequences, the Dukan Diet can also have other side effects, these can mainly occur due to the change in diet.

Possible side effects of the Dukan Diet:

  • Bad breath
  • Dry mouth
  • Headache
  • Weakness and exhaustion
  • Insomnia
  • Nausea

As already mentioned, these side effects can occur due to the change in diet.

Again, it depends on what the diet was like before. The more unhealthy it was, the more likely the listed side effects are.

Dukan Diet: The 4 Phases

As already mentioned, the Dukan Diet is structured in four different phases. These vary in diet and daily exercise.

1st phase: Attack

The first phase of the Dukan diet is the attack phase, which lasts between one and ten days.

During this phase you should drastically reduce your energy intake so that the body’s own fat is broken down relatively quickly and a weight loss of up to 5 kilos occurs.

In this phase you can decide how long you want to do it.

The more you want to lose weight, the longer the attack phase should last, but you should not exceed the ten day limit.

In the first phase of the Dukan Diet, you can only eat the 72 protein-rich foods that you can find earlier in this article.

In addition, you should be very careful to keep yourself hydrated during this section. It is best to drink at least two liters of water or unsweetened tea a day.

During the attack phase, you should also have 1.5 tablespoons of oat bran on your menu every day.

2nd Phase: Cruising

After the attack phase, it goes into the build-up phase. During this section, in addition to the 72 protein sources, the 28 low-sugar vegetables are allowed.

You take turns doing this every day, so that one day you only eat protein-rich food and the other day you eat proteins and vegetables.

In the second phase, you should also incorporate oat bran into your diet every day. In this section, however, it is already 2 tablespoons a day.

This phase lasts until you have reached your personal ideal weight.

3rd Phase: Consolidation

Once you have reached your ideal weight, the stabilization phase follows in order to keep the lost weight in the long term and to avoid a yo-yo effect. The length of this phase depends on the weight loss achieved. The more you have lost weight, the longer the stabilization phase will take.

In this phase, all 100 foods are allowed and the 2 tablespoons of oat bran are still on the nutrition plan. In addition, you should not forget to drink, as before, you should drink at least 2 liters of water per day.

4th Phase: Stabilization

The last phase of the Dukan Diet is the maintenance phase. It is used to maintain weight throughout your life.

That is why the last phase should be permanently integrated into life in order to avoid setbacks.

During the maintenance phase you can eat normally on six days of the week and on a fixed day you eat strictly protein-rich.

In addition, three tablespoons of oat bran should be on the daily diet even in the permanent phase of the Dukan Diet

Frequently Asked Questions: Dukan Diet

Is the Dukan Diet Healthy?

Many points of the Dukan Diet speak for themselves. Be it the recommended sport during the Dukan Diet or the adequate water intake that is part of the diet.

If we drink enough water, it’s not only good for weight loss, but also for our brains and skin.

A diet rich in protein is just as important for a lean and above all healthy body as vitamins and fiber.

Do I have to exercise during the Dukan Diet?

Yes, the Dukan Diet also includes sport and exercise. According to the Dukan method, you should train lightly for about 20 minutes a day in the first phase.

During the second phase, you should exercise at least 30 minutes a day. In the stabilization phase, 25 minutes of training is sufficient.

If weight loss stagnates during these two phases, you can try increasing the workout to 60 minutes in order to boost your metabolism.

The last and permanent phase provides a daily exercise program of 20 minutes, which should be practiced for a lifetime.

In addition, you should always use the stairs, the elevator or the escalator in the maintenance phase.

Which app can help you with the Dukan Diet?

In order to start the diet more easily and to continue it in the long term, there are some apps that make it easier for you. We want to introduce you to what is probably the most famous app.

The Dukan Diet App not only helps you to keep an eye on everything, but also provides you with delicious recipes including instructions, a calendar or explanations of Dukan Diet terms.

Whether on the iPhone, iPad, or Android device, the app can help you start dieting straight away.

The app offers a good alternative to books, as you have all the information compactly on your smartphone.

The multitude of recipes offers you a varied diet, with additional tips and tricks. The app is basically free, although you can also buy a pro version.

Common mistakes - why not lose weight on the Dukan Diet

If you have been trying to lose weight with the Dukan Diet for a while, but your weight is stagnating, we have summarized the best tips for the most common mistakes here.

These tips and tricks should also start your kilos tumbling.

Most common mistakes in the Dukan diet

  • Drinking too little: Sufficient fluids are essential during the Dukan diet. You should drink at least 1.5 liters of water a day to achieve your desired goals.
  • Wrong foods: If you do not strictly adhere to the 100 permitted foods, weight stagnation can also occur. The best thing to do is to read through the list of 100 Allowed Foods earlier in this article.
  • Too much sweetener: Sweetener can not only damage the intestinal flora, but also lead to high insulin levels. Both effects can negatively affect weight loss. That’s why you should be careful with soft drinks and prefer to use pure water. Sweeteners can often hide in finished products or other foods.
  • Too little exercise: Especially in the first phase of the Dukan Diet, it is often difficult to move enough despite the dietary restrictions. However, you should still make sure to observe the given minutes. Even just walking is enough to make a difference.

These are some of the most common mistakes made on the Dukan Diet. If you do this, you shouldn’t have a problem with your weight stagnating.

Summary: Dukan Diet

In summary, one can say that the Dukan diet is perfect for weight loss without losing muscle mass.

If you follow all four phases and their principles, the kilos should tumble very quickly.

The diet is more suitable for people who already have experience with dieting and nutrition. If you assume that, nothing stands in the way of weight loss with the Dukan Diet.