What Is The Dukan Diet And How To Follow It

Have you tried multiple diets and always end up back at your starting weight? Does the promise of losing 11 pounds in one week sound tempting, but you're worried about yo-yo dieting? The Dukan Diet promises rapid weight loss without hunger, but does it actually work?

Here's the truth: 68% of people who follow extreme diets regain all the weight in less than a year. The Dukan Diet divides opinions—while some celebrate quick results, nutritionists warn about health risks ranging from severe constipation to kidney problems.

In this complete guide, you'll discover exactly how each of the 4 phases of the Dukan Diet works, detailed meal plans, the real risks nobody talks about, and safer alternatives. By the end, you'll have honest information to decide whether it's worth it or not.

Summary

• What Is the Dukan Diet and How Did It Start
• How It Works: The Principle Behind the Method
• Phase 1: Attack - Pure Protein to Start
• Phase 2: Cruise - Adding Vegetables
• Phase 3: Consolidation - Reintroducing Foods
• Phase 4: Stabilization - Maintaining Weight Forever
• Complete Meal Plans For Each Phase
• Side Effects and Real Risks
• Who Should Not Do This Diet
• Frequently Asked Questions
• Conclusion

What Is the Dukan Diet and How Did It Start

The Dukan Diet is a weight-loss method created by French physician Pierre Dukan in the 1970s. It all started when an obese patient told him he could give up eating anything to lose weight, except meat.

Dukan then developed a food plan based on proteins and low carbohydrate consumption. In 2000, he published a book that became a worldwide bestseller with over 7 million copies sold in 32 countries.

The Core Concept

The idea is simple: consume mainly lean proteins while drastically restricting carbs and fats. Your body, without its primary energy source (carbohydrates), would be forced to burn stored fat.

Key characteristic: you can eat as much as you want of the allowed foods, without counting calories. The restriction isn't on quantity, but on variety.

The diet is divided into 4 distinct phases, each with specific rules and goals. The first two focus on rapid weight loss. The last two serve to stabilize and maintain lost weight.

Creator's promise: lose up to 11 pounds in the first week and slim down without suffering from constant hunger.

Why It Became Famous

Celebrities like Kate Middleton, Penélope Cruz, Beyoncé, and Jennifer Lopez adopted the method. Media exposure made the diet explode in worldwide popularity between 2010 and 2015.

But it's not all roses. In 2013, Pierre Dukan was banned from practicing as a GP in France for eight days for breaching medical ethics. The British Dietetic Association even classified it as one of the world's worst diets in 2010.

How It Works: The Principle Behind the Method

Understanding the Dukan Diet mechanism helps you know exactly what to expect in each phase.

The Science (and Questions) Behind It

When you drastically cut carbs, your body runs out of its primary energy source. Normally, we store about 3 pounds of glycogen (carbohydrate reserves) in muscles and liver, always accompanied by about 3 quarts of water.

In the first week: this reserve is completely consumed. Result: you lose approximately 10 pounds quickly. But heads up—it's not fat, it's water and glycogen.

In the following weeks, with high protein consumption and absence of carbs, your body enters a state of ketosis and seeks energy in adipose tissue. That's when real fat burning begins, generating an average loss of 2 pounds per week.

Macronutrient Distribution

The World Health Organization recommends for healthy individuals: Carbohydrates: 55-75%, Proteins: 10-15%, Fats: 15-30%.

The Dukan Diet completely flips this logic, especially in the early phases, prioritizing proteins and eliminating carbs and fats almost entirely. This is the main reason for criticism from the scientific community. If you're interested in understanding how your body processes protein and carbohydrates differently, check out our detailed guides.

Nutrient	WHO Recommends	Dukan Diet (Attack)	Body Impact
Proteins	10-15%	95%+	Kidney overload
Carbs	55-75%	~5%	Fatigue, dizziness
Fats	15-30%	~0%	Vitamin deficiency

Why Protein Satisfies

Proteins take longer to digest than carbs. This creates prolonged satiety, reducing hunger between meals. That's why you can eat all you want without counting calories—satiety prevents you from overdoing it.

But there's a price: slow digestion of proteins can cause gastric discomfort and constipation.

Phase 1: Attack - Pure Protein to Start

This is the most radical and restrictive phase. Here's where the most dramatic weight loss happens, which motivates many people to continue.

Attack Phase Duration

The time varies based on how much weight you need to lose: Less than 11 pounds to lose: 1-2 days, 11 to 22 pounds to lose: 3 days, 22 to 44 pounds to lose: 5 days, More than 44 pounds to lose: 7 days (maximum recommended).

Never extend beyond 7 days without medical supervision. Health risks increase significantly.

Allowed Foods

68 high-protein foods are allowed. You can eat them freely, in any amount, at any time:

Lean meats:

• Lean beef (sirloin, tenderloin, round)
• Veal
• Rabbit
• Venison

Skinless poultry:

• Chicken breast
• Turkey
• Quail

All fish:

• Salmon
• Tuna
• Tilapia
• Cod
• Sardines

Seafood:

• Shrimp
• Lobster
• Crab
• Mussels
• Squid

Fat-free dairy (0% fat):

• Plain fat-free yogurt
• Skim milk
• Low-fat cottage cheese
• Light ricotta
• Light cream cheese

Eggs:

• Unlimited (those with high cholesterol should limit to 3-4 yolks per week)

Mandatory:

• 1.5 tablespoons of oat bran per day
• 2 liters of water minimum
• 20 minutes of daily walking

Looking to supplement your protein intake? Check out high-quality whey protein options that can complement your diet plan.

Forbidden Foods

Everything not on the above list is forbidden. This includes:

• All carbs (bread, rice, pasta, potatoes)
• All fruits
• All vegetables and greens
• Olive oil and cooking oils
• Sugar and sweets
• Alcohol

Exception: natural seasonings like garlic, onion, herbs, lemon, vinegar, mustard, and salt can be used moderately.

What to Expect

Weight loss: 4 to 11 pounds in the first week. Remember, most of it is water and glycogen, not pure fat.

Common symptoms: In the first 2-3 days, you may experience lethargy, bad breath, dry mouth, and constipation. It's your body reacting to lack of carbs. Drink plenty of water.

Important tip: Prepare yourself mentally. Food monotony is the biggest challenge. Varying preparation methods (grilled, boiled, baked) helps you stick with it.

Phase 2: Cruise - Adding Vegetables

After the initial shock, the cruise phase adds vegetables to your menu. Here you remain until reaching your ideal weight.

Cruise Phase Duration

There's no time limit. You stay in this phase until reaching your desired weight, which Dukan calls your 'true weight'. It can last weeks or months, depending on how many pounds you need to lose.

Weight loss in this stage is slower and more sustainable: approximately 2 pounds per week.

How Alternation Works

You alternate pure protein days (PP) with protein + vegetable days (PL). The most common scheme is 1 PP day / 1 PL day. Repeat this cycle until reaching your target weight.

Example week:

• Monday: PP (only proteins)
• Tuesday: PL (proteins + vegetables)
• Wednesday: PP
• Thursday: PL
• Friday: PP
• Saturday: PL
• Sunday: PP

Allowed Foods

PP Days: All 68 foods from the attack phase.

PL Days: All from attack phase + 32 vegetables: Swiss chard, lettuce, arugula, asparagus, eggplant, broccoli, cauliflower, kale, zucchini, cucumber, tomato, bell pepper, radish, mushrooms, celery, endive, hearts of palm, onion.

Attention: High-starch vegetables remain forbidden (potatoes, cassava, large amounts of cooked carrots, beets).

You can use 1 teaspoon of olive oil per day on PL days.

Mandatory Updates

• Oat bran: increases to 2 tablespoons per day
• Water: maintain 2 liters minimum
• Walking: increases to 30 minutes daily

What Happens in This Phase

When adding vegetables, you may notice slight stagnation or even small weight gain. Don't panic. Vegetables bring water back to your body, masking the fat loss that continues happening.

Fat burning is real in this phase, but the scale may lie due to water retention from vegetables. Focus on how your clothes fit, not just the number on the scale. For more information about weight loss principles, check our comprehensive guide.

Phase 3: Consolidation - Reintroducing Foods

This is the transition phase. The goal is no longer to lose weight, but to avoid the dreaded yo-yo effect.

Consolidation Phase Duration

The calculation is simple: 10 days for each pound lost in previous phases.

• Lost 11 pounds? You'll stay 110 days in this phase.
• Lost 22 pounds? You'll stay 220 days.
• Lost 33 pounds? You'll stay 330 days.

Allowed Foods

You maintain all foods from previous phases and gradually add:

Fruits:

• 1 portion per day in first half of phase, 2 portions per day in second half. All fruits allowed except bananas, grapes, figs, and cherries

Whole grain bread:

• 2 slices per day

Cheese:

• 1.4 oz per day of aged cheeses (mozzarella, parmesan, ricotta)

Carbs:

• 1 portion 2x per week in first half, 2 portions 2x per week in second half. Can be: brown rice, whole wheat pasta, beans, lentils, chickpeas, potato, cassava

Meats:

• Pork loin and ham 1-2x per week

Celebration Meals

Here's the reward for your effort: you have 1 celebration meal per week in the first half of the phase, increasing to 2x per week in the second half.

Celebration meal means: one appetizer, one main course, one dessert, and one glass of wine.

Important rules:

• Can't go for seconds
• Can't do two celebration meals back-to-back (space at least 1 day apart)
• Don't overdo quantity—eat until satisfied, not stuffed

Mandatory

• Oat bran: 2.5 tablespoons per day
• 1 PP day per week: Choose a fixed day (example: every Thursday) and eat only pure proteins like in attack phase
• Walking: 25 minutes daily

Dividing the Phase into Two Parts

Let's say you lost 22 pounds and will stay 220 days in this phase:

First 110 days:

• 1 fruit portion/day
• 1 carb portion 2x/week
• 1 celebration meal/week

Last 110 days:

• 2 fruit portions/day
• 2 carb portions 2x/week
• 2 celebration meals/week

Food	First Half	Second Half
Fruits	1 portion/day	2 portions/day
Carbs	1 portion 2x/week	2 portions 2x/week
Celebration Meals	1x/week	2x/week
PP Day	1 day/week	1 day/week

This phase is crucial. Studies show those who skip or shorten consolidation have 80% more chance of regaining all the weight.

Phase 4: Stabilization - Maintaining Weight Forever

This is the final phase, which should last forever. In theory, you return to eating everything, but following 3 golden rules.

The 3 Golden Rules (Non-Negotiable)

Rule 1: One PP day per week. Choose a fixed day (Dukan recommends Thursday) and eat only pure proteins, like in attack phase. This for the rest of your life.

The idea is to create a weekly "brake" that compensates for any weekly excess.

Rule 2: 3 tablespoons of oat bran daily. Every day, no exceptions. Oat bran helps regulate digestion and increases satiety.

Rule 3: Minimum 20 minutes of daily physical activity. Can be walking, biking, swimming, anything. Avoid elevators, take stairs, park farther away. Constant movement.

Free Eating (With Common Sense)

All foods are allowed. There are no more restrictions. But the keyword is common sense.

The stabilization phase isn't a free pass for chaos. It's about maintaining balanced eating, prioritizing natural and whole foods, but without being neurotic.

Recommendations:

• Prioritize unprocessed foods
• Moderate sugar and salt
• Drink 2 liters of water daily
• Avoid eating until you're stuffed

The Raw Reality

Here's the biggest problem with the Dukan Diet. Maintaining these rules forever is extremely difficult. Research shows 95% of people abandon these rules within 2 years and regain lost weight, often even more.

Why? Because the diet didn't teach healthy, sustainable eating habits. It just severely restricted and then demanded eternal discipline. For tips on maintaining a healthier long-term approach, explore our guide on sustainable meal planning.

Complete Meal Plans For Each Phase

Let's make your life easier with practical meal plan examples for each phase.

Attack Phase Meal Plan (2 Days)

Day 1:

• Breakfast: Coffee with skim milk + 2 scrambled eggs + 2 slices of turkey breast
• Morning snack: Fat-free yogurt
• Lunch: Grilled chicken breast (unlimited) + green tea
• Afternoon snack: Low-fat cottage cheese with 1.5 tbsp oat bran
• Dinner: Baked salmon + grilled shrimp
• Evening snack: Fat-free yogurt

Day 2:

• Breakfast: Egg white omelet (3 whites + 1 whole egg) + lean ham slices
• Morning snack: Light ricotta cheese
• Lunch: Lean ground beef sautéed + 1.5 tbsp oat bran mixed in
• Afternoon snack: Fat-free yogurt
• Dinner: Grilled tilapia + sautéed squid
• Evening snack: Skim milk

Need help with protein preparation? Check out these healthy cooking recipe books for creative ideas.

Cruise Phase Meal Plan (2 Days)

Day 1 (PP - Pure Protein):

• Breakfast: Coffee with skim milk + oat bran pancake (2 tbsp oat bran + 1 egg + yogurt)
• Snack: Low-fat cottage cheese
• Lunch: Sirloin steak + hard-boiled eggs
• Snack: Fat-free yogurt with 2 tbsp oat bran
• Dinner: Chicken breast in yogurt sauce + shrimp
• Evening: Yogurt

Day 2 (PL - Protein + Vegetables):

• Breakfast: Tomato and onion omelet + coffee with skim milk
• Snack: Cucumber sticks
• Lunch: Grilled salmon + green salad with tomato + steamed broccoli (can use 1 tsp olive oil)
• Snack: Fat-free yogurt with oat bran
• Dinner: Ground beef in tomato sauce + eggplant + mushrooms
• Evening: Radishes

Consolidation Phase Meal Plan (1 Day)

Example:

• Breakfast: Coffee with skim milk + 2 slices whole grain bread with ricotta + 1 apple
• Snack: Fat-free yogurt with 2.5 tbsp oat bran
• Lunch: Chicken breast + brown rice (1 portion) + green salad + broccoli
• Snack: 1 orange
• Dinner: Baked fish + sautéed vegetables
• Evening: Yogurt

Weekly PP day (Thursday): Repeat attack phase meal plan.

Stabilization Phase Meal Plan (1 Day)

Monday to Wednesday, Friday to Sunday (Free Eating):

• Breakfast: Bread with butter + coffee with milk + papaya
• Morning snack: Handful of nuts
• Lunch: Rice, beans, grilled meat or chicken + varied salad
• Dessert: Allowed once daily (in moderation)
• Afternoon snack: Yogurt or fruit
• Dinner: Free choice, avoiding excess
• Evening: Tea or yogurt

Mandatory stabilization rules:

• 1 day of pure protein (PP) per week (usually Thursday)
• 3 tablespoons oat bran daily
• Daily 20-minute walk
• Take stairs whenever possible

Keep yourself hydrated throughout the day with a quality thermal bottle that maintains water temperature and reminds you to drink regularly.

Side Effects and Real Risks of the Dukan Diet

Despite the promise of rapid weight loss, the Dukan Diet is not risk-free, especially medium to long-term.

Main Reported Side Effects

• Severe constipation, bad breath (ketosis), weakness and dizziness, hair loss, frequent headaches
• Cramps and dehydration
• Cholesterol changes
• Kidney and liver overload

📌 Important: Initial rapid weight loss occurs mainly through water and glycogen loss, not body fat.

Kidney Health Concerns

Experts caution that this fad diet can have serious implications for your kidneys, including an increased risk of developing kidney stones. Research from the University of Granada found that high-protein diets increase the long-term risk of developing kidney disease and have negative effects on renal urinary and morphological markers.

This increased risk is due to protein-rich diets raising calcium excretion in urine, making urine more concentrated and reducing pH levels, creating an optimal environment for kidney stone formation.

Nutritional Deficiencies

The diet limits certain food groups, such as grains and fruits, which means it is not nutritionally complete. This can lead to deficiencies in fiber, B vitamins, vitamin C, potassium, and antioxidants.

For those concerned about nutritional gaps, consider supplementing with quality multivitamins and minerals under medical supervision.

Who Should Not Do the Dukan Diet

The Dukan Diet is not recommended for:

• People with kidney disease
• Those with a history of gout or elevated uric acid
• Diabetics (especially type 1)
• Pregnant and breastfeeding women
• Teenagers
• Elderly people
• People with eating disorders
• Athletes and those doing intense training

🔴 Without medical or nutritional supervision, risks increase significantly.

Before starting any restrictive diet, learn about proper nutrition fundamentals to make informed decisions about your health.

Frequently Asked Questions

How much weight can I lose on the Dukan Diet?

During the attack phase, you can lose 4-11 pounds in the first week, mainly water. After that, average loss is about 2 pounds per week, varying by metabolism and adherence to the method.

Is the Dukan Diet dangerous for kidneys?

Yes, especially for those who already have kidney problems. Excess protein can overwork the kidneys and increase the risk of kidney stones.

Can I exercise during the Dukan Diet?

Only light exercises like walking. Low carb intake reduces energy for intense workouts, hurting physical performance.

How long does each Dukan Diet phase last?

Attack: 2-7 days, Cruise: until reaching goal weight, Consolidation: 10 days per pound lost, Stabilization: indefinite (for life).

Will I yo-yo after the Dukan Diet?

Yes, yo-yo effect is common. Studies indicate up to 95% of people regain weight within 2 years due to extreme restriction and lack of nutritional re-education.

Can pregnant women do the Dukan Diet?

No. The diet is contraindicated for pregnant and breastfeeding women due to restriction of essential nutrients.

What can I eat in the first phase of the Dukan Diet?

Only lean proteins, fat-free dairy, and oat bran. No carbs, fruits, vegetables, or fats allowed.

For better sleep quality during any diet transition, consider natural melatonin supplements to help regulate your sleep cycle.

Conclusion: Is the Dukan Diet Worth It?

The Dukan Diet works for rapid weight loss, but comes with a high price for your health. It doesn't promote nutritional re-education, is highly restrictive, and presents high risk of yo-yo effect.

👉 For those seeking sustainable results, the best path continues to be:

• Balanced nutrition with proper macronutrient ratios
• Conscious caloric deficit
• Adequate consumption of carbs, proteins, and healthy fats
• Regular exercise
• Professional guidance

Rather than extreme restriction, focus on building sustainable habits. Learn about muscle gain principles and healthy workout routines that support long-term fitness goals.

📌 Use the Dukan Diet with extreme caution and never as a definitive solution.

If your goal is healthy weight loss, maintaining weight, and improving quality of life, there are safer, more efficient, and more sustainable long-term approaches.

Consider exploring evidence-based alternatives like the Mediterranean eating pattern, balanced low-carb approaches, or working with a registered dietitian to develop a personalized plan that fits your lifestyle.

Remember: the best diet is one you can stick with for life, not just a few weeks. For comprehensive guidance on sustainable weight management, check out our complete weight loss guide.

Looking for more structured meal planning? Browse healthy recipe books that focus on balanced, sustainable nutrition rather than extreme restriction.

The bottom line? Quick fixes rarely lead to lasting results. Focus on building healthy habits, staying active with quality workout gear, maintaining proper hydration, and creating a lifestyle you can maintain for years to come.

For those concerned about maintaining muscle mass during weight loss, learn about preventing muscle atrophy and the importance of resistance training alongside any dietary changes.