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Dukan Diet: How to Slim Down?

The Dukan diet is very similar to the ketogenic diet. 

We all want to drop some weight and stay lean, except our fit friends.

Among the diets for weight loss, the Dukan diet is proper for those who don’t have enough time to exercise.

If you follow the Dukan diet, you can even lose about 5 kilograms in a week.

What Is The Dukan Diet?

A French physician called Dukan made this diet known.

These days the Dukan diet is a very wide audience everywhere in the world.

Mr. Dukan claims you can lose up to 5 kg in the first week.

Dukan diet allows you to eat different food. So, if you have enough self-will, you will reach your liked weight for all your life.

To begin with, attack fat to lose weight. It needs to be constant and stalwart. 

When you have entered the first layer of your body fat, slowly creep and reduce your excess fat.

Then stabilize the ongoing situation.

Below are the scores that a Dukan diet can reach out of 5.

  • Average total scores: 2.5
  • Speed: 4
  • Ease of the diet: 2
  • Quality of foods: 2
  • longevity: 2

Before going into the details, you should understand that some nutrients are going to be limited or eliminated.

So if you have some problems, such as not digesting enough protein, you must talk to your doctor before starting this diet.

Not only that, but you also shouldn’t go too far.

How does the Dukan diet work?

Let’s dig up how a Dukan diet goes.

This diet starts with estimating your current weight and targeted weight. That depends on your age and some other facts.

This diet has 4 steps as below:

1. Attack stage

You should attack fats at the first phase of a Dukan diet

This stage takes 1 to 7 days.

At this stage, you eat open-ended fat-free proteins. 

Low in fat foods are:

  • Low-fat beef, veal, chicken, and fish
  • Liver, tongue, and low-fat ham
  • Turkey and eggs
  • Plant proteins like soy
  • Artificial sweeteners
  • Lemon juice and pickles
  • Low cholesterol
  • Wheat meat
  • Low-fat dairy
  • Fat-free drinks

Besides, you can add about 1.5 tablespoons of oat bran or spices to your meals.

2. Cruise stage

cruise phase of Dukan diet takes between 1 to 2 months.

It is also called the reduction phase that can last 1 to 2 months.

You should add vegetables such as below to diet:

  • Cucumbers
  • Lettuce
  • Cabbage
  • Peppers 

At this stage, you should shift between pure protein and a mix of vegetables and protein one day in between.

For example, for 6 days, you should eat 3 days of pure protein and 3 days of protein with vegetables.

Foods that you can eat in this stage are:

  • Spinach, Lettuce, And Broccoli
  • Bell Pepper
  • Asparagus
  • Eggplant
  • Cucumber
  • Tomato
  • Mushrooms
  • Green Beans
  • Onions, Leeks
  • Squash
  • Carrots
  • Turnip

Note that you can’t eat other fruits or vegetables outside the above list.

We can also add oils such as coconut oil and olive oil to our salads.

3. consolidation stage

This phase defined by steps 1 and 2 so that every 0.5 kg you have lost in the above phases, you have to go ahead for 1 or 2 more days. 

For example, if you have lost 10 kg in stages one and two in total, you should continue this stage for 20 days.

You can mix protein and vegetables in this phase.

You can also eat whole wheat bread and low-fat dairy products.

In a Dukan diet, you can reduce starches and fatty proteins and also can eat two tablespoons of oat bran. 

Whatever the duration of this phase is, you have to spend half of it on low-fat, pure protein.

Foods that you can eat in the fourth phase of the Dukan diet are:

  • Fruit: strawberry, watermelon, orange, pear, peach, nectarine, apricot, and aloe vera, but once a day
  • Whole-grain bread
  • Cheese: but the size of a box of matches a day
  • Starch: cereals, legumes, as well as products such as pasta once or twice a week
  • Meat: once or twice a week
  • Protein: once a day
  • Oat bran

4. Stabilization Stage

Stabilization is the fourth step of a Dukan diet

When you are here, it means you don’t have much difficulty in following the diet.

You can eat freely six days a week, but on the seventh day, you have to follow the diet of the first stage.

Note that eating oat bran increases up to 3 tablespoons.

You should have a well-organized diet for six days a week and eat only protein for the whole seventh day.