What is the Dukan diet? How to apply and detailed menu

The Dukan diet was researched and developed in the 1970s. By 2000, Dr. Dukan published the book The Dukan Diet, which was distributed in 32 countries. This book has helped many people achieve rapid weight loss without feeling exhausted. In this article, let’s learn everything about the Dukan diet.

What is the Dukan Diet?

The Dukan Diet is a weight loss method that focuses on consuming high protein and low carbohydrates. The goal of this diet is to lose weight quickly without causing hunger and maintain a stable weight over the long term.

On the Dukan diet, you can choose from 100 different foods, including 72 protein-rich foods such as meat, eggs, and dairy products, along with 28 additional foods such as vegetables, spices, and flavorings.

The Dukan diet is divided into four phases: two phases focused on weight loss and two phases for weight stabilization.

How does the Dukan diet work?

Attack phase

Goal: Stimulate the body to use up maximum fat reserves, while preserving muscle and bone tissue. You may feel a little exhausted, which is a sign that the body is burning fat reserves.

Time to do:

• 3 – 5 days: For a goal of losing less than 20.4 kg.
• 5 – 7 days: For a goal of losing 20.4 – 27.2 kg.
• 5 – 10 days: For a goal of losing more than 27.2 kg.

Diet: Consume only protein-rich foods such as meat, fish, seafood, and avoid dairy products containing fat. You need to supplement 1.5 tablespoons of oat bran and drink enough 1.5 liters of water per day.

Cycle phase

Goal: Prevent weight regain after losing weight in the first phase.

Time: Calculated based on the number of kilograms lost in phase 1. Every 0.9 kilograms lost in the attack phase is equivalent to 10 days in the cycle phase. For example, if you lose 3 kilograms, do the cycle phase for 30 days.

Options:

• 1 day of protein only, then 1 day of vegetables + protein.
• 3 days of protein only, then 3 days of vegetables + protein.
• 5 days of protein only, then 5 days of vegetables + protein.

Diet: You can eat vegetables such as cabbage, mushrooms, tomatoes, cucumbers. You need to add 2 tablespoons of oat bran and drink enough 1.5 liters of water per day. You can also eat cheese (less than 6% fat), cocoa (maximum 1 teaspoon), ketchup, spices, bread (maximum 2 slices) and wine (maximum 50g).

Consolidation phase

Goal: Maintain current weight and avoid gaining weight again.

Time: Calculate the same as in the rotation phase.

Rules:

• In a week, eat only protein 1 day.
• Add 2.5 tablespoons of oat bran per day.
• Drink at least 1.5 liters of water per day.
• Eat fruit every day, except grapes, bananas, and cherries.
• Eat starchy foods such as potatoes, corn, beans, and pasta up to 2 times per week.
• Eat whatever you want 2 times a week, but not at 3 main meals.

Maintenance phase

Goal: Maintain a stable weight for a long time without fear of gaining weight again.

Rules:

• Consume 3 tablespoons of oat bran per day.
• Drink at least 1.5 liters of water per day.
• Exercise regularly or do light activities such as walking more.
• Eat only protein one day per week.

Diet: You can eat anything you like for the remaining 6 days of the week, as long as you follow the above rules to maintain a stable figure and weight.

General principles when following the Dukan diet

To lose weight effectively without experiencing exhaustion or skin problems such as stretch marks, the Dukan diet needs to follow the following principles:

• Drink enough water: Supplement at least 1.5 liters of water per day. You can drink filtered water, tea, coffee, or chicory root infusion.
• Avoid mayonnaise: Do not use mayonnaise in food preparation.
• Reduce salt: Limit salt in seasoning, instead use sauces and spices to enhance flavor.
• Eat whole grain oatmeal: Add whole grain oatmeal to your daily diet.
• Exercise: Combine regular exercise to enhance the effectiveness of your diet.

Below is a sample Dukan diet meal plan:

Attack phase

Breakfast:

• 1 plate of boiled chicken or lean beef
• 1 boiled egg or fried egg
• 1 cup of black coffee without sugar

Lunch:

• 150g grilled salmon
• 1 serving of unsweetened yogurt
• 1 cup of water

Dinner:

• 200g stir-fried beef with mushrooms
• 1 cup of green tea
• Rotation Phase

Rotation phase

Day 1:

Breakfast:

• 1 plate of boiled chicken
• 1 cup of unsweetened black coffee
• 1 tablespoon of oat bran

Lunch:

• 150g grilled chicken
• 1 serving of green vegetables (cabbage, cucumber)
• 1 cup of water

Dinner:

• 200g tuna stir-fried with onions
• 1 cup of herbal tea

Day 2:

Breakfast:

• 1 fried egg
• 1 cup of unsweetened black coffee
• 1 tablespoon of oat bran

Lunch:

• 150g grilled chicken
• 1 serving of green vegetables (tomato, cucumber)
• 1 cup of water

Dinner:

• 200g steamed shrimp
• 1 cup of green tea

Consolidation phase

Breakfast:

• 1 plate of boiled chicken or fried egg
• 1 cup of unsweetened fruit juice
• 1 tablespoon of oat bran

Lunch:

• 150g of grilled beef
• 1 portion of green vegetables (cabbage, mushrooms)
• 1 portion of baked potato (maximum 1 time/week)
• 1 cup of filtered water

Dinner:

• 200g of grilled salmon
• 1 cup of herbal tea

Maintenance phase

Breakfast:

• 1 plate of fried egg
• 1 cup of unsweetened fruit juice
• 1 tablespoon of oat bran

Lunch:

• 150g of grilled chicken
• 1 portion of green vegetables (cucumber, tomato)
• 1 portion of pasta (maximum 2 times/week)
• 1 cup of filtered water

Dinner:

• 200g of steamed shrimp
• 1 cup of green tea

Snack (2 times/week): 1 dish of your choice, not included in the 3 main meals

Conclusion

The Dukan Diet offers a structured approach to weight loss with its focus on high-protein foods and phased progression. While it has helped many achieve their weight loss goals, it’s important to consider whether its restrictive nature aligns with your personal health needs and lifestyle. As with any diet, consulting a healthcare professional before starting is key to ensuring it’s a safe and effective choice for you. Follow Evaworlds to update helpful information.