The Dukan Diet is a high-protein, low-fat, low-carbohydrate diet designed for healthy eating and lifelong weight management. Created by myself, Dr. Pierre Dukan, I am a French medical doctor who's spent over 35 years helping people to successfully lose weight. The Dukan Diet discards counting calories and allows unrestricted portions of approved foods. The Dukan Diet consists of 4 unique phases – 2 steps to lose weight and 2 steps to keep it off.
Oat bran is the cornerstone of the plan, as it helps lower cholesterol, creates feelings of fullness and slows down sugar absorption. It is included in all four phases of the diet.
Here are the 4 Phases of The Dukan Diet
Phase One – Attack
Once dieters have calculated their True Weight, a reasonable and healthy weight loss goal, they begin the Dukan Attack phase, which consists of pure protein and creates a kick-start to the diet. During this phase, you can eat 68 high-protein foods that produce immediate and noticeable weight loss.
Phase Two – Cruise
The Cruise phase adds 32 vegetables and will take you to your True Weight. You will gradually but steadily lose weight by alternating Pure Protein days and Protein + Vegetables days. The average length of this phase is based on a schedule of 3 days for each pound you want to lose.
Phase Three – Consolidation
During this time, dieters are most vulnerable, as the body has a tendency to quickly regain lost pounds. The Consolidation Phase is designed to prevent the rebound effect by gradually returning previously forbidden foods such as fruit, cheese and bread, and allowing for two “celebration" meals per week. This phase follows a strict timeline – 5 days per every pound lost in Cruise Phase.
Phase Four – Permanent Stabilization
By the time you reach this final, maintenance stage of the plan, you’ll return to eating whatever you want without regaining the weight, provided you follow three simple rules:
- Consume 3 Tablespoons of oat bran per day
- Choose to take the stairs whenever possible
- Have a pure-protein Thursday, i.e. Attack Phase menu