The Dukan diet is one of the most popular and effective diets for weight loss. On this site you will find all the information you need to start this diet.

I recommend that you take a few hours to study and understand how the Dukan diet works, what to do and what not to do during the diet. If you have any questions, use the comment section of any article or write to me and I will try to help you.

Dukan diet and the 4 phases to lose weight

Attack phase 1: more information, here

The goal of this phase is to lose weight quickly, about 2-3 kg in 2-10 days from the start of the diet. In this way your metabolism is forcibly started. You are allowed to eat only protein – however, the amount of food is not specified.

Cruise phase 2: more information, here

This phase helps you lose almost 1 kg / week until you reach your desired weight. Some vegetables are allowed during this phase. The Duration of this phase depends on the amount of weight you want to lose about 1 kg / week, if you want to lose 10 kg for example, the phase will last for 10 weeks.

Consolidation phase 3: more information, here

The purpose of this phase is to ensure that you do not regain the lost weight. That means that you have to follow the pure protein plan on one day a week. You are also allowed to eat fruits that are lean in sugars.

It is a very important phase to which I recommend that you pay your utmost attention.

Stabilization phase 4: more information, here

This phase is essential for long-term weight maintenance. That means you have to go through the stabilization phase for the rest of your life. Other than that, simple rules like stairs are included.

The stabilization phase is the most important. It teaches you to follow a healthy lifestyle and make sure that you always stay healthy and in good shape, without giving up the little pleasures in life in terms of food.

With the slope of the new age, people are more and more aware that maintaining health is of great importance. That’s because lifestyle-related diseases are on the rise now and people have to make sure they don’t fall prey to them.

Therefore, people start looking for options that help them lead a healthier lifestyle, even if the change is not made immediately. These changes include exercise and the transition to a healthy diet.

Who is Pierre Dukan?

Pierre Dukan is a French writer, and a dietician who has developed a nutritional method, which is one of the most popular diets in the world.

What is the Dukan Diets

The Dukan diet is named after Dr. Pierre Dukan, the creator of this diet. A practitioner from France came up with the idea for this diet 30 years ago, although it became popular very recently this is due to the successful publication of the book on the Dukan diet.

As I have said before, the basis of this diet is to reduce the amount of carbohydrates consumed, and the fact that the diet is based more on the consumption of proteins. The logic behind this is that by reducing the amount of carbohydrates you eat, you will be able to burn more fat.

Another factor that contributes to weight loss (and weight maintenance) is that higher protein intake keeps you fed and you won’t be hungry.

The simple rule behind the diet is not to limit yourself to the amount of food eaten, as long as it is on the list of allowed foods. You need to consume at least 1.5 L of water a day and the diet works best when combined with exercise.

It provides double help by achieving two goals through the single goal process – enabling people to lead healthier lifestyles and helping them lose weight during this process.

The Dukan diet is a diet plan known for its low number of carbohydrates. The diet shows an advantage in the fact that the person does not have to prevail over himself to lose weight – you just have to eat healthy.

However, you will soon discover that eating healthy does not restrict you to boring foods – the recipes on this site are proof of this. The next section gives you a quick introduction to the Dukan diet, and then gives you a week-long diet plan suitable for the attack phase. This not only teaches you about the diet, it also teaches you how to implement it.

How to maintain weight after the Dukan Diet?

Focus on the stabilization phase

Although the consolidation phase begins to maintain the weight, the stabilization phase is really about maintaining the weight in the long term. You are allowed to eat more, but you have to follow a certain daily menu.

  • One of the “non-negotiable” rules in this phase refers to the consumption of three tablespoons of oat bran per day. You can add them to different recipes, smoothies, or you can place them on other foods.
  • The Dukan diet recommends observing one attack phase day (protein foods only) to help you maintain your weight in the long term.
  • When it comes to exercise, the Dukan diet recommends an active lifestyle, which means that you will have to keep moving.

Weigh yourself regularly

Regardless of what diet you follow in the long term, one of the best ways to maintain your weight is to weigh yourself regularly. This will help you stay accountable and achieve your long-term goal.

  • Many studies have shown that people who have lost extra pounds can maintain their weight if they weigh themselves at least once a week.
  • Make sure to weigh yourself weekly. Natural weight fluctuations occur daily, so it is appropriate to weigh yourself once or twice a week.
  • Try to weigh yourself on the same day of the week, at the same time and in the same clothes (or without them).
  • Establish an acceptable weight. If you go above or below it, check your diet again to find out where you went wrong.

Another important thing that helps you maintain your weight is joining a support group. If you are attending a group meeting or have supportive friends, this is a key topic that will help you maintain your weight in the long term.

Many studies have shown that people who have a support group not only lose more weight, but are also able to maintain their weight in the long term.

If you are unable to use any of the Dukan diet support services, ask your friends and family for help and support. They may even want to try the Dukan diet.

Keep a food diary

A food diary is not just for weight loss. In fact, it is also a tool to maintain weight. You will keep track of the foods and types of foods you eat every day, and you will be able to maintain your weight long term.

  • A food journal doesn’t have to be anything special. You can download such an application from the internet, or you can keep a classic diary in a notebook.
  • When you are in the weight-bearing phase, you may not have to write in your journal. The goal is to track your food at least 4-5 times a day.
  • When writing in your journal, be sure to write down every breakfast, lunch, and dinner. Also, write down all the drinks and snacks you consume during the day.
  • As for the Dukan diet, you may want to take note of the days for protein and the days when you will be consuming only lean protein and vegetables.
  • If you notice that your weight is gaining more than it should, check your food diary and see where you went wrong.

How much weight can I lose on the Dukan diet?

It is possible to lose up to 5 kg on the Dukan diet if you follow the attack phase for 5 days. If you follow this phase for only 3 days, you can lose up to 2 kg. You will be able to easily lose 1 kg if you follow the attack phase for one day.

That’s just one example of how good the attack phase is at the beginning. You will lose almost 1 kg / week when you follow the other phases of the Dukan diet. As you can see, the weight loss is not as pronounced in the next few weeks. As you continue your diet, your weight loss will stabilize more.

Why is the Dukan diet better than others?

There are some benefits associated with the Dukan diet, which motivates you to stick with it. Let’s look at some important elements of this diet:

Weight loss-with-diet-dukan

1-Weight loss: This diet is structured in such a way that you can lose a lot of weight in a short period of time. Weight loss is not irregular, because of this, you will not feel weakened while losing weight. When you notice quick results, you will be even more motivated to follow the Dukan diet with enthusiasm.

2-It has a prescriptive nature: because this diet is built from a set of rules, it will be easier to follow. The rules are well defined and leave no room for deviations. These guidelines help you stick to the diet, because it is easier for these people to follow the Dukan diet compared to other diets available.

3-Easier to plan: since there are many valid options, this diet does not become monotonous at a certain time. Sometimes monotony can mean the death of many diets. However, this is not the case with the Dukan diet. They are an abundance of foods that you can consume, and with which you can easily plan your diet.

4-It does not focus on calories and portions : The Dukan diet encourages you to consume all the allowed foods in unlimited quantities. Because you don’t have to worry about calorie counts or weights per serving, you are free to eat as much as you like.

Health benefits:

some of the most important benefits of this diet are:

  • The Dukan diet encourages the person to severely cut down on fat, processed foods, and sugar. The diet also eliminates alcohol consumption. In this way, you also reduce your carbohydrate intake.
  • The diet promotes the reduction of salt and fat consumption. This helps reduce the risk of heart disease or hypertension.
  • Reduces obesity. This helps you get rid of certain health problems associated with obesity.
  • As a result of the diet, insulin sensitivity improves. This is especially beneficial for people with grade 2 diabetes. However, in the case of diabetes and / or other conditions, I recommend talking to a doctor before starting the Dukan diet.

There are some non-negotiable items that are associated with the Dukan diet. You can refer to them as certain rules. Let’s see in more detail:

  • Make sure you drink at least 1.5 L of water a day. Be sure to drink water during meals to help you saturate more strategy. You can have coffee or tea, but pay attention to the sweeteners you use.
  • Eat 1-2 teaspoons of wheat bran every day.
  • Walk at least 20 minutes a day.
  • Exclude butter or oil from your diet.
  • Do not eat anything other than the foods recommended in the Dukan diet. See the list of allowed foods.
  • Eat at least 2 eggs a day. If you suffer from high cholesterol, limit the consumption of the yolk to 3-4 per week.
  • Avoid anything with added sugar.

dietary sugar-dukan

What is the nutritional scale?

The nutritional scale associated with this diet plan is nothing more than a series of steps aimed at weight loss by introducing different food categories each day in succession.

There are a total of 7 steps that are part of the nutritional scale, to ensure that the weight loss is stable and constant. This will help you develop long-term, healthy eating habits. It is suitable for people who cannot follow a staged diet.

Why 7 steps?

  • Different foods are introduced at each step for the following reasons:
  • The extra foods allowed each day help you stay motivated.
  • Every day is full of bonuses in the form of new foods.
  • It helps you stick with your diet for the long term.

What are the 7 steps on the Dukan diet?

As mentioned above, each step is related to the introduction of different dishes every day. Let’s see in more detail:

  1. Monday: start with protein, there are no restrictions on the amount of food you need to know on this day. You can eat all you want.
  2. Tuesday: add vegetables to your diet. Again there are no restrictions on the amount of food consumed. Include as many vegetables as you like from the list provided. As you probably know, vegetables are essential in the Dukan diet, as they contain a large amount of nutrients.
  3. Wednesday: on this day you can include fruits, fruits are important because they are full of nutrients and fiber.
  4. Thursday: Wheat can be included on Thursday. Bread helps a lot to get rid of belly fat and is a great source of vitamins.
  5. Friday: You can say yes to dairy.
  6. Saturday: can be included in the diet and starch. Products that contain starch are an excellent source of energy.
  7. Sunday: Sunday is the “happiest” day on the Dukan diet and you can have the celebration meal. Enjoy the food you want.

The nutritional scale is based on the principles of the consolidation phase of the Dukan diet. This method helps you lose those extra pounds. This element of flexibility helps you stick to your diet with ease.

Who is this nutritional scale made for?

The nutritional scale is the best option for those who belong to the following categories:

  • If it has been some time since the last diet and you put on a few kilos.
  • If you want to lose less weight.
  • If you are a person who has a busy schedule and cannot stick to a hundred-year-old diet plan. The Dukan diet is more flexible and helps you lose weight gradually.

How healthy is the Dukan diet if we think about the needs of the body?

There is much speculation and myth that the Dukan diet deprives the body of certain nutrients. The following list should assure you about the nutritional content of this diet.

Fats : The Dukan diet is a low-fat diet that focuses on losing weight in a short period of time. Therefore, the fat content in the diet is very minimal. The fat content is only 20% (it is minimal compared to other diets).

Carbohydrates: the initial phase of the diet restricts the consumption of carbohydrates. Because of this, it is natural that carbohydrate consumption is reduced below normal.

However, this deficit is covered when the consolidation phase is entered. As you have noticed, the consolidation phase allows the consumption of carbohydrates, in this way, the minimum consumption of carbohydrates is met.

Salt : It is well known that Americans consume a lot of salt. The attack phase by banning foods high in sodium, people tend to increase salt intake. However, the other phases of the diet restrict the consumption of salt in large quantities.

Fiber : Even if the initial phase does not help you reach the minimum fiber consumption, the consolidation phase helps you overcome this threshold.

Potassium : Potassium is a vital nutrient that plays an important role in regulating blood pressure, reducing the risk of developing kidney stones, and making bones stronger. To get the most out of this nutrient, it must be present in large amounts in the diet.

Calcium : plays an important role in the development of bones and promotes their health. In addition, calcium also plays an important role in the proper functioning of the blood vessels and muscles of the body. Not many diets are designed to ensure minimal calcium intake.

But the Dukan diet meets this standard very easily because the Dukan diet encourages low fat intake, calcium intake is automatically promoted.

Vitamin B12: plays a very important role in promoting metabolism in our body. The good news is that this diet promotes the consumption of this nutrient in large quantities.


Before getting into this topic, we must first determine what is behind the term “vegetarian.”

Flexitarians: are those who mainly follow a vegetarian diet, but are not 100% strict. They often use transition foods – these people will cut back on meat, but won’t cut it out completely.

  • Pollotterians-are those who still consume poultry
  • Fishermen-people who still eat fish
  • Oto-vegetarianism lacto-represents the most common group, include eggs and dairy in the diet
  • lacto-vegetarians – people in this group eat dairy products, but no eggs
  • vegans – are those people who avoid all animal products: no eggs, dairy or even honey
  • raw vegan-also vegetarians, but eat only raw products
  • greengrocers-are people who eat only fruits (including products like tomatoes), nuts and seeds, but no roots (like potatoes or carrots).

The first three groups shouldn’t have a very big problem after the diet. Unfortunately, the others will have increasing difficulty. The Dukan diet was “discovered” thanks to a patient who “loved” meat.

It is important to note that there is no perfect diet for every person on the planet and it depends on personal preference and you need to know what works for you.

The best diets are the ones that change the way you eat for the rest of your life. If you are the type of person who can’t wait to finish the diet and you hate everything you eat, chances are the Dukan diet won’t work.

If you are a vegetarian and want to give the Dukan diet a try, here are some tips. Identify permitted sources of protein. A list of allowed proteins on the Dukan diet includes the following:

  • meat, poultry, fish
  • seafood, soft, dairy, tofu

Note the absence of nuts (too much fat) and beans (too much starch). Unfortunately, they are not allowed in the diet, it is necessary to create dishes from the food on the list.

Fish and shellfish: if you eat fish, it will be easier for you to meet the conditions that the Dukan diet requires. The fertility of fish and crustaceans has enough protein to replace meat.

Some suitable meals may contain fish fillets, smoked salmon, mussels, shrimp, crab meat and all other foods that contain the protein requirement and offer vegetarians a wide variety of foods.

Many fishermen will also eat other animal products, such as dairy and eggs, which are known to be rich in vitamins. A good example is smoked salmon and cottage cheese which make a delicious substitute for any phase of the Dukan diet.

Tofu: However, most vegetarians cannot afford to eat fish, so they need to find alternatives to obtain the necessary protein and few carbohydrates.

A permitted alternative on this diet is tofu, which is a familiar product to most vegetarians. Perhaps, with this diet, even those who eat only meat will discover that tofu adds a better flavor to food.

The first phase of the survival and Dukan diet is strict. Therefore he is allowed very little to eat other foods in addition to the above. As a vegetarian, especially one of the more restrictive types, you should consider shortening this stage a bit.

Also observe the reaction of the body, go ahead as soon as the weight loss has stopped or if you feel deprived of energy.

Cruise phase: You still need to include the types of protein you can have without fruits and foods that you discount for starch (potatoes, corn, etc.) but here is a list you can choose from:

  • tomato, pumpkin, salad leaves
  • cauliflower, cucumber, pepper, onion
  • celery, carrots, broccoli, mushrooms, leeks

That means that you can create recipes like soups, salads, etc. You can start by introducing foods that were not allowed before, such as potatoes, beans and enjoy what you want.

Dukan diet the 7 day plan


Want to shed extra pounds before a big event, but only have a week? Follow this diet for seven days to lose weight quickly.

This seven-day program follows the nutritional principles of the Dukan diet and is perfect for those with only a few extra pounds.

Start with a pure protein base and each day add controlled servings from each food group to your diet: fruits, whole grains, entrees, and finally starchy foods.

Also the Dukan diet, recommends repeatedly increasing the time of exercise, starting with a daily walk of 10 minutes, then one for 20 minutes, and so on.

The seven-day plan comes from the creator of the Dukan Diet, Dr. Pierre Dukan.

Day 1 – Pure protein only

As in the attack phase, the protein day begins the diet and provides visible results immediately. There are 72 protein foods that you can eat at this stage.

Day 2-only proteins and vegetables

Day 2 follows the cruise phase, and allows you to add any cooked vegetables or greens, such as cabbage, cauliflower, pumpkin, to the 72 proteins allowed on day 1.

Day 3 – pure protein, veggies, plus one fruit

Day 3 allows you to add a fruit (except bananas, cherries, grapes, and nuts) to your diet every day, as you would in the consolidation phase.

Day 4-protein, vegetables, one fruit, plus 2 slices of whole wheat bread

Based on what we built in the first three days, we can now add 2 slices of whole wheat bread.

Day 5 – add 40 grams of cheese (with a maximum of 40% fat)

Dukan believes that input is essential, but usually we eat much more than we need, or what we can burn. By adding controlled amounts you will be able to satisfy any craving, but it will not cancel out the results you got in the first 4 days of this plan.

Day 6 – 220g of starchy foods

In this final phase you can add 220g of potatoes or whole pasta. Now you must have a totally balanced diet.

Day 7-add a “holiday” meal

The “vacation” table can hold whatever you want. It can include 1 plate, 2 plate, dessert and a glass of wine

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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