What is the Dukan Diet?
If you are looking to lose weight relatively quickly and are willing to stick to a strict diet, the Dukan Diet may be a good fit for your lifestyle.
WHAT IS THE DUKAN DIET?
It is a high protein, low fat, low carb and no sugar diet that has a few other daily rules. Because of the restrictive nature of the diet and its first two phases, you lose weight faster than you would if you were just counting carbs or working out. You will see this phase and these days called Pure Protein, or PP, all over the place.
After my husband and I lost our first baby, we decided to get healthier and lose the baby weight (and sympathy weight) we had gained over the past year. After doing research (aka Pinterest searches), we decided the prescribed nature of the Dukan Diet was just what we needed to build a plan and keep it.
Here is the gist. There are four phases, described below. You quickly rid your body of excess water and then slowly feed your body the essentials and force your body to burn the existing fat; eventually, you begin introducing carbohydrates and sugar in low amounts so you do not gain all of your weight back.
If you are not able or willing to take the time to shop and cook (creatively, I might add), this diet may not be a good fit for you. If you are, though, I highly recommend giving it a try through the first two phases at least. After 3 and a half weeks, I was already down 12 lbs with 6 to go to my "true weight."
PHASE ONE: ATTACK PHASE
- Drink at least 50 oz of water per day (important for kidney function and hydration in general).
- Eat 1.5 tbsp of oat bran per day (important to stay "regular," if you know what I mean).
- Walk at least 20 minutes daily (keep your metabolism up!).
- Eat as much of but ONLY the following food:
- Lean beef, veal, rabbit or ham
- Skinless chicken or turkey
- Fish (besides canned or those in oil)
- Shellfish and crustaceans
- 2 eggs with yolks but unlimited egg whites
- Low (<5%) or no-fat dairy products
- Sweetener (no sugar)
- Onions for cooking
- Spices and sauces, including mustard, sugar free ketchup and syrup, lemon, lime, garlic, vinegar, other herbs
- Sugar-free gum
- Stay in this phase until your weight stops dropping, but stay in it no longer than ten days.
PHASE TWO: CRUISE PHASE
- Drink at least 50 oz of water per day
- Eat 2 tbsp of oat bran per day
- Briskly walk 30 minutes per day
- Alternate Attack Phase (PP) and Cruise Phase days (PV). PV foods include those listed above and those below:
- Artichoke, Asparagus, Beetroot (in moderation), Broccoli, Brussel Sprouts, Cabbage, Carrots (in moderation), Cauliflower, Celery, Chicory, Cucumber, Fennel, French Beans, Leaks, Mushrooms, Onions, Peppers, Pumpkins, Radish, Salad Leaves, Sorrel, Soya Beans, Spinach, Swiss Chard, Tomatoes, Turnips
- Stay in this phase until you reach your "true weight" (see more about that in my true weight post).
PHASE THREE: CONSOLIDATION PHASE
- Eat one fruit per day (except bananas, cherries and dried fruit).
- Eat two slices of whole grain bread per day.
- You may eat up to 1.5 oz of cheese per day (except goat cheese, roquefort and camembert).
- You may eat two portions of starches (8 oz) per week (except potatoes and white rices).
- You may have lean pork once a week.
- Have a Pure Protein day once a week, preferably on Thursday.
- You may have two celebration meals once a week, with caution:
- This is celebration MEAL, not DAY!
- Have at least one day between celebration meals.
- Eat slowly and stop when you are full.
- Prepare your celebration meals at home if possible.
- Stay in this phase for a time equal to this equation: 5 x Number of Pounds Lost.
PHASE FOUR: STABILIZATION PHASE
- Have a Pure Protein day once a week.
- Eat at least 1 tbsp of oat bran per day.
- Be active for at least 30 minutes per day.
- If you notice weight climbing back up, add more Pure Protein days to your diet.