The Dukan Diet: 4 effective steps to weight loss

The Dukan diet is based not on three, but on four pillars. These are the 4 phases of the diet, thanks to which we achieve our ideal weight and never gain it again. We will now introduce you to these phases in detail.

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Dukan Diet: Phase 1 Attack

The idea is to start an active attack on your own fat cells so that the fat tissue begins to break down.

Duration: 3-10 days (on average – 1 week)

Result: minus 2-6 kilos

Features: the greater your initial weight, the more time is needed for the fat attack phase. And vice versa: less weight requires less time to lose weight.

• If your weight is 10 kg, you need 3 days to lose weight
• If your weight is 10-20 kg, you will need 5 days to lose weight
• If your weight is 20-30 kg, it will take 1 week to lose weight.
• If your weight is 20-30 kg, you need 5-10 days to lose weight

Allowed products in the Attack phase

Features: You may feel dryness in the mouth, increased bad breath and body odor. Don't worry: this is normal, the body is intensively cleansing.

You can eat only protein foods and, to reduce intoxication of the body, be sure to drink water - at least 1.5 kg per day. And another mandatory condition for losing weight is to eat 1.5 tablespoons of oat bran, poured with boiling water. Oatmeal will help you feel more full, and also remove toxins from the body.

The products can be fried, but in a dry frying pan without oil. And the best thing is to boil them, bake them or cook them on the grill. You can eat as much of the products as you like, without limiting yourself in the norms.

• Meat dishes from poultry (except geese and ducks)
• Fish dishes
• Eggs (about 2 eggs per day, and if without yolk, then you can have more)
• Seafood
• Dairy products with zero or low fat content, yoghurts (but not more than 0.5 kg per day)
• Calf or chicken liver
• Spices and seasonings, except sugar

Prohibited products

Please note that these foods may have a negative impact on your weight loss process, so avoid them.

• Beef
• Rabbit meat
• Pig meat
• Lamb meat
• Duck and goose meat
• Sugar

Is it possible to exercise during phase 1 of weight loss?

Yes, and it is even necessary. For better absorption and digestion of food, you need to devote 20-30 minutes a day to physical activity. If you cannot exercise intensively, just walk during this time. And you yourself will not notice how you will start losing weight faster!

Dukan Diet: Phase 2 Cruise

The point is to achieve the weight you want by eating the foods your body needs.

Duration: 3-10 months (until your weight is completely normal)

Result: minus 10-30 kilograms

Features: Pierre Dukan recommends that those wishing to lose weight alternate between a protein diet and vegetable side dishes, which you will eat with meat or fish, as well as low-fat dairy products.

Allowed products

• Vegetables: green asparagus, lettuce, cabbage, zucchini, cucumbers, onions, sorrel, spinach, turnips, eggplants, peppers
• Mushrooms
• Soybeans
• Oatmeal - 2 spoons, poured with boiling water (per day)
• Meat (permitted types)
• Be sure to drink 1.5 liters of water per day

Two approved products from the list

To sweeten the bitterness of losing weight a little, the Dukan diet has a list of products from which you can choose 2 per day and indulge yourself with small excesses.

• Fat-free cocoa – 1 teaspoon
• Starch - 1 tablespoon
• Soy cream - 2 tablespoons
• Sunflower or corn oil – up to 3 drops (for frying)
• Hard cheese with fat content up to 6% - 30 g
• Wine, white or red, dry of course – 3 tablespoons
• Mild ketchup – 1 tablespoon

Prohibited products

• Potatoes (they contain a lot of harmful starch)
• Rice groats
• Peas
• Avocado
• Beans other than soybeans
• Lentils

Features: in the Cruise phase of his diet for weight loss, Pierre Dukan recommends sitting down at the table only if you are very hungry. If you do not feel hungry, it is better to wait until you feel hungry. This way, weight loss will happen faster. You can change the alternating diet schemes for weight loss as you like.

• If you want to lose up to 10 kg, alternate 1 day of protein diet and 1 day of protein with vegetables. Other options: 3 days of proteins - 3 days of proteins with vegetables. Or alternate the same diets for weight loss as 5 days of one - 5 days of the other.
• If you want to lose more than 10 kg with lasting results, alternate 5 days of a protein diet and 5 days of a protein diet with vegetables.

Is it possible to exercise during the 2nd phase of weight loss?

Yes. Do at least 30 minutes of vigorous physical activity at a time. If you can’t move vigorously, just take a slow walk. This will help you lose weight faster.

Dukan Diet: Recipes for the Cruise Phase

1 breakfast. A cup of tea without sugar or half a cup of coffee without sugar, 1 boiled egg, 2 cheeses or cottage cheeses with a total weight of up to 0.5 kg, a piece of lean meat the size of a palm (chicken or turkey).

2nd breakfast. No more than 100 g of cottage cheese or 0% fat cheese.

Lunch. Mushrooms stewed without oil, up to 100 g of tuna, a cup of tea without sugar or coffee without sugar. It is permissible to add cream to drinks, but without fat.

Afternoon snack. Oatmeal pancake, low-fat piece of meat or lean ham. Or any other permitted type of meat.

Dinner. Liquid hot soup with green zucchini, dry-roasted beef, 2-3 egg whites.

Dukan Diet: Phase 3 Consolidation

The point: you have already made a lot of progress in the difficult task of losing weight. Now your task in the 3rd phase of the Dukan diet is not to give up your positions and strengthen them. That is, not to gain weight and keep your weight within the norm.

Duration: from 1 month (until your healthy eating habits become automatic and you stop looking at forbidden products). You consolidate each lost kilogram for exactly 10 days. Lost 10 kg - then continue the 3rd phase of the Dukan diet for exactly 100 days.

Result: stable weight.

Features: you will start to eat those products that you were not allowed to eat. But in small doses, otherwise the weight will return to its place! 2 times a week Pierre Dukan allows himself to pamper himself and allow himself to eat absolutely everything. But not more often and only in 1 meal, and not throughout the day and night. Moreover, the intervals between such feasts of the stomach should be at least a day.

Every Thursday, according to the Dukan diet, you support your weight loss with a whole day of protein on the menu.

Allowed products

• Meat dishes from poultry (except geese and ducks)
• Fish dishes
• Eggs (about 2 eggs per day, and if without yolk, then you can have more)
• Seafood
• Dairy products with zero or low fat content, yoghurts (but not more than 0.5 kg per day)
• Calf or chicken liver
• Spices and seasonings, except sugar
• Oatmeal (up to 2 spoons per day, poured with boiling water) Water (at least 1.5 liters per day)
• Vegetables: green asparagus, lettuce, cabbage, zucchini, cucumbers, onions, sorrel, spinach, turnips, eggplants, peppers
• Mushrooms
• Soybeans
• Fruits – no more than a portion that fits in the palm of your hand (except cherries, grapes and bananas)
• Hard cheese – up to 40 g
• Black bread - 2 slices
• Products that contain starch, but only one type at a time: potatoes, pasta, beans, rice cereal, peas.

Prohibited products

• Cherries
• Grape
• Banana
• Fatty meats
• Fried food

Dukan Diet: Phase 4 Stabilization

The point: now you will never make mistakes by eating everything at once. Therefore, the 4th phase of the Dukan diet can be called the trust phase with full confidence. During this time, you finally stabilize your weight, eating as usual, without prohibited products. But you do not gain even 1 kilogram! Oh, the dream.

Supermodel Gisele Bundchen

Duration: This weight loss diet has no time limit, ideally for life.

Result: stable weight.

Features: every Thursday you have a protein day, and only proteins (i.e. protein foods). And don't forget about your favorite oatmeal - up to 3 spoons, poured with boiling water, per day.

We wish you effective weight loss based on the Dukan diet and joy in life!