What We Like
- Natural, fresh foods can be consumed in unlimited quantities anytime you are hungry
- Online personalized coaching helps you monitor your progress and learn how to make better food choices
- Supports long-term weight maintenance
What We Don’t Like
- Strict phase formulas are based on individual weight goals and results and must be calculated accordingly
- According to some health experts, this diet plan may not include all the nutrients you need for good health
- Rapid weight loss increases a dieter’s risk for developing gallstones and can lead to muscle loss
How the Dukan Diet Works
An alternative to low-calorie, small meal portions, the Dukan Dietis a high protein, low-fat and low carbohydrate diet designed tohelp people achieve and sustain permanent weight loss. It focuses on helping people redesign their eating habits to reach one’s “true weight”—a realistic weight goal that’s both attainable and that can be sustained indefinitely.
The Dukan Diet consists of 4 distinct phases:
Phase 1: Attack.The Attack phase consists of pure protein and creates a kick-start to the diet. During this phase, dieters can eat as much as they want of the 68 high-protein foods allowed on the plan. This phase lasts about 10 days for most people and produces noticeable weight loss.
Phase 2: Cruise.The Cruise phaseadds 32 vegetables to the high-protein foods and is designed to get you to your True Weight. Dieters lose weight steadily (and more gradually than in Phase 1) by alternating “pure protein” days and protein plus vegetables days. The average length of this phase is based on a schedule of 3 days for each pound you want to lose.
Phase 3: Consolidation. The Consolidation phase is designed to prevent rebound weight gain by gradually returning previously forbidden foods and allowing for two “celebration” meals per week. This phase follows a strict timeline: 5 days for every pound lost in the Cruise phase.
Phase 4: Permanent Stabilization. The fourth and last stage—Permanent Stabilization—is the plan you’ll follow indefinitely. During the stabilization phase, you must consume 3 tablespoons of oat bran per day, choose to take the stairs whenever possible, and maintain a pure-protein diet day once per week.
What Experts Say About the Dukan Diet
- Dr. Oz puts the Dukan Diet under the microscope—Aired in 2011, Dr. Oz investigates the Dukan Diet and provides essential facts about its safety [Video]. The Dr. Oz Show 2011.
- Concerns about potential side effects—U.S. nutrition experts who reviewed the Dukan Diet have expressed some health concerns, citing the plan’s elements of unrestricted sodium and fat content. US News & World Report 2011.
- Dr. Peter Dukan—Creator of the Dukan Diet, Dr. Peter Dukan explains the science behind the diet with ABC News Nightline reporter, Juju Chang [Video]. Nightline 2011.
- Lifestyle changes are key—Fitness trainer for the President and First Lady Cornell McClellan says that as diets go, the Dukan Diet is a reasonable diet program that rewards dieters for their willpower. Chicago Sun Times 2011.
Tips for Success
- Stay in Phase 2 until you reach your goal weight; you can expect to lose about 2 pounds per week in the Cruise phase
- To avoid regaining weight, remain in Phase 3 five days for every pound you lose
- Consume 3 Tablespoons of oat bran per day
- The Dukan Diet recommends a daily multivitamin with minerals while following the plan
- Walking 20-30 minutes per day is strongly encouraged within each phase of the plan
Save Money on the Dukan Diet
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