The Dukan diet is a high-protein, low-carbohydrate diet with four phases, each of which has specific rules. The four phases are – the Attack phase, the Cruise phase, Consolidation phase and Stabilization phase.
Attack phase: A dream diet, this phase is all-you-can-eat, portion-wise. The phase lasts between one to 10 days, depending on how much weight you have to lose. For the majority of dieters – those with 20 to 40 pounds to shed – Attack is typically five days and weight loss is usually 4 to 7 pounds, according to Dukan. Any of the following is fair game during this phase:
Meat
Including lean beef, veal, pork, poultry, turkey, low-fat ham and venison, and organ meat including liver and tongue
Fish
Like shellfish
Eggs
Vegetable protein
Such as tofu and seitan
Nonfat dairy
No-calorie drinks (yes, even diet soda)
Oat bran: 1 1/2 tablespoons required
Spices and herbs are encouraged
Cruise phase : In this phase, you’ll add back certain all-you-can-eat vegetables – the non- starchy ones, such as:
Vegetables
These include cucumbers, mushrooms, zucchini, peppers and salad greens
Oat bran: 2 tablespoons required
Still, Dukan recommends alternating one day of the “pure-protein” Attack phase with one day of protein plus vegetables. (A five-day protein then five-day protein-plus-vegetables plan is also an option). You’ll continue alternating until you reach your goal weight.
Consolidation phase : Now, the name of the game is keeping the pounds off. You’re very vulnerable to weight regain, says Dukan, and the only option is a transition phase that lasts five days for every pound you’ve lost.
Each day you can have:
Proteins: all you can eat
Vegetables: all you can eat
A serving of fruit
Two slices of whole-grain bread
Cheese: 1 1/2 ounces
Oat bran, 2 tablespoons required
Each week, you’re also allowed two servings of the following:
Two servings of starchy foods like pasta or quinoa
Three specific protein indulgences (leg of lamb, roast pork and cooked ham)
One or two “celebration meals” where you can eat anything you want, provided you don’t binge or have them back-to-back
You’re still required to revert to the “pure-protein” Attack phase once per week.
Stabilization phase : Freedom! (Well, sort of.) You can now eat whatever you want six days out of the week, provided you don’t abandon what you learned during Consolidation. And 3 daily tablespoons of oat bran is now a must. The seventh day is a purest-of-pure protein day that mirrors the Attack phase but restricts even more the acceptable foods list. As its name suggests, this phase is meant to last a lifetime.
In 2014, diet creator Pierre Dukan was removed from the French medical register for promoting the plan commercially, as reported by The Guardian. Regulations in France prohibits medical practice from being a commercial venture.
Do: Load up on protein.
In the beginning especially, high-protein foods such as lean beef, pork, turkey and chicken are encouraged in limitless quantities.
What food can’t you eat on Dukan Diet?
Craving something else that’s not allowed for the phase you’re in? Too bad – cheating is expressly forbidden. ” to any other foods, as small as the lapse may be, will be like puncturing a balloon with a needle,” warns Dukan.
Depending on the phase you’re in you can’t have:
Anything that’s not protein during Attack
Starchy vegetables during Cruise
Alcohol, until you reach the Consolidation phase
What foods should you limit on Dukan Diet?
The phase you’re in determines what you can have.
Here are some daily limitations:
Veggies: from nil during the Attack phase to some during Cruise, then all you can eat
A serving of fruit
Two slices of whole-grain bread
Cheese: 1 1/2 ounces
Diet plan
Breakfast
Warm drink
Low fat cottage cheese
2 slices of grilled chicken breast
Lunch
Vietnamese Beef
Low fat yoghurt
Tea
Cinnamon Oat Bran Pancake
Dinner
Garlic Tiger Prawns
Garlic chicken slices