An alternative to low-calorie, small meal portions, the Dukan Diet is a high protein, low-fat and low carbohydrate diet designed to help people achieve and sustain permanent weight loss. It focuses on helping people redesign their eating habits to reach one’s “true weight”—a realistic weight goal that’s both attainable and that can be sustained indefinitely.
How does the Dukan Diet work?
The Dukan Diet consists of 4 distinct phases—the Attack phase, the Cruise phase, the Consolidation phase, and the Permanent Stabilization phase.
The Attack phase consists of pure protein and creates a kick-start to the diet. During this phase, dieters can eat as much as they want of the 68 high-protein foods allowed on the plan. This phase lasts about 10 days for most people and produces noticeable weight loss.
The Cruise phase adds 32 vegetables to the high-protein foods and is designed to get you to your True Weight. Dieters lose weight steadily (and more gradually than in Phase 1) by alternating “pure protein” days and protein plus vegetables days. The average length of this phase is based on a schedule of 3 days for each pound you want to lose.
The Consolidation phase is designed to prevent rebound weight gain by gradually returning previously forbidden foods and allowing for two “celebration” meals per week. This phase follows a strict timeline: 5 days for every pound lost in the Cruise phase.
The fourth and last stage—Permanent Stabilization—is the plan you’ll follow indefinitely. During the stabilization phase, you must consume 3 tablespoons of oat bran per day, choose to take the stairs whenever possible, and maintain a pure-protein diet day once per week.
Dieters following the Dukan Diet plan cook their own food in accordance with the diet’s precise guidelines. Additional (optional) program support can be purchased a la carte from the Dukan Diet website and include:
- Online Dukan Coaching service—price varies depending on your weight loss goals and your personalized weight loss program curve
- Food supplements—from inexpensive oat bran to more costly Shirataki noodles (thin, low carb translucent traditional Japanese noodles)
- The Dukan Diet book–$ 15.60 on Amazon.com
- Various dietary supplements that range in price
*Pricing reflects available cost details as of January 2012.
Pros and Cons
- Supports long-term weight maintenance
- Natural, fresh foods can be consumed in unlimited quantities any time you are hungry
- Online personalized coaching helps you monitor your progress and learn how to make better food choices
- Strict phase formulas are based on individual weight goals and results and must be calculated accordingly
- According to some health experts, this diet plan may not include all the nutrients you need for good health
- Rapid weight loss increases a dieter’s risk for developing gallstones and can lead to muscle loss
Advertising Partner of Dukan Diet
The Dukan Diet, a New York Times bestseller, and associated website provides details about the different plan phases and provides guidance on what you can and can’t eat, portion sizes, and the length of time you should remain in each phase.