The Phases of Dukan Diet by Dr Pierre Dukan
89"Five million French People can't be wrong" or so the cover says! On 13 May 2010 the British Publishing House Hodder & Stoughton released the English translation of the French bestselling diet book "Je ne sais pas maigrir" by Dr Pierre Dukan. The direct translation of the French title is "I don't know how to lose weight" but the 384 page English version will simply be called "The Dukan Diet".
Dr Pierre Dukan
Dr. Pierre Dukan is a French doctor who started his medical career specialising in neurology but he switched to nutrition when he accidentally stumbled across on the successful weight losing formula of introducing a low-fat, protein-only element to his friend's diet. Dr Dukan now has over 35 years experience in the field of nutrition and has written several best selling books in this area.
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Five Tips for Weight Loss
The Thinking behind the Diet
Dr Dukan believes that calorie counting long term doesn't work as very few of us can live our lives on a continuous permanent regime of weighing out and measuring everything we eat. He wanted to provide a program which provided both weight loss and weight maintenance whilst still allowing the pleasure to be had from eating real food.
His solution was to devise a phased easy to follow system which allows you to eat all that you can from a specified list of foods and which carefully brings you back to a normal life of unrestrained eating on six days out of every seven.
The low-fat protein-only element which Dr Dukan stumbled across by accident is present in each stage of the diet and whilst it may sound very similiar to the Atkins Diet the crucial difference is that the Dukan diet urges dieters to steer clear of the fats which form the mainstays of the Atkins program.
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Curb your Appetite
The Four Phases
The Dukan Diet has 4 consecutive steps or phases:
- Attack - An initial fast weight loss boost to kickstart your diet
- Cruise - The weight loss phase where you progress to your target weight.
- Consolidation - A period where you gradually re-introduce all types of food back into your diet.
- Stabilisation -The final phase where you maintain your ideal weight on an on-going and permanent basis.
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The Kickstart "Attack"
This phase literally kickstarts the whole diet program and a substantial weight loss can be experienced particularly by the more seriously overweight. The duration of the kickstart is usually around five days but it can be shorter or longer depending upon how much weight you have to lose.
For the whole of the duration of the boost you only eat protein but you can eat as much as you want. The principle of eating as much as you can is one is present in all stages of the Dukan Diet as is days spent eating only protein..
Kickstart "Attack" Duration
Intended Weight Loss
| Length of Attack Phase
| Usual Weight Loss
|
|---|---|---|
Up to 10lbs
| 2 days
| 1 - 3lbs
|
Up to 20lbs
| 3 days
| 3 - 5lbs
|
Up to 40lbs
| 5 days
| 4 - 6lbs
|
More than 40lbs
| 7 days to 10 days
| 5lbs or more
|
Speed up your Metabolism
The Weight Loss "Cruise"
This is the phase where you lose the bulk of the weight you need to lose to reach your ideal weight and you do this by alternating the protein only days with days of protein and vegetables. The most effective way to lose the weight of around 2lbs per week is to spend one day on proteins only and the next on proteins and vegatables but for convenience some people do work the 50:50 split slightly differently such as one week on proteins only and one week on proteins and vegetables.
"Consolidation" of your Weight Loss
After having eaten a very restrictive diet the aim of this phase is to reintroduce carbohydrates back into your diet whilst keeping your weight stable. Apart from adding a small amounts of carbohydrates to your diet each day you are also allowed one special meal per week with a starter, main course and dessert of your choice.
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"Stabilisation" of Your Body Weight Forever
The principle of this phase is to maintain your ideal weight. This will mean continuing your program of reintroducing carbohydrates into your diet by gradually increasing the portion sizes and by setting aside one day a week to eat only proteins. You are still allowed one special meal per week with a starter, main course and dessert of your choice.
Dukan Diet Recipes
To help anyone considering undertaking the Dukan Diet I've written five recipe hubs. A capstone hub Dukan Diet Recipes which lists the recipes I've collected from far and wide and then provides you with a link to one of the four other hubs in which the recipes can be found.
I've categorised the recipes I've collated into the following hubs
If you are interested in finding out more about the Dukan Diet you might like to read my follow up articles Tips and Recipes for the Dukan Diet and The Pros and Cons of the Dukan Diet.
This article is one of a series that I've written reviewing some of the more popular weight loss and lifestyle programs. If you found this article interesting you may enjoy reading the others in the series which are
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Hey Amber, this diet sounds a lot more sensible than all the crash diets available these days. Sensible eating always beats crash diets. Thanks for highlighting this book.
some good info here, i'll pass it on.....thx
Very informative. The Chinese don't believe in counting calories too. I wonder if the huge amount of protein in the beginning of the diet would produce any adverse effects like constipation? Thanks for the interesting hub.
Hello Amber, I've learned quite a bit here and will be showing this to my wife later- she's lost 14 pounds at a rate of 2pounds a week by cutting out fats mainly. (She says she needs to lose another 7pounds- I don't agree) but I (as the main cook in the house) will help her if she wants to try this method. Thanks!
Fantastic hub Amber well written, laid out and informative, thumbs up! :)
Hi BKC
Thanks for popping by and being the first to comment. It is so true,the French have a totally different attitude to food. It is central to their whole way of life which I think is why this diet has had such an appeal.
Amber:)
Hi MPG Narratives
I found the concept behind this diet very interesting. Although it is an “all you can eat diet” the principles seemed to make sense.
Amber:)
Hi loveofnight
Thanks for visiting my hub. I’m now following you.
Amber:)
Hi anginwu
I think you are right but you are expected to drink quite a large amount of water so this will help and this period only last for a very short period.
Amber:)
Hi Jamie
Your wife has done really well and 2lbs a week is the right amount to aim for. A man who can cook with a GSOH too, I’m very impressed!
Amber:)
Hi wrenfrost
Thanks for visiting and giving my hub your seal of approval.
Amber:)
Amber, Very interesting. I read a book similar regarding food combining and I have practiced it since college and still fitting in those pre college jeans, however worn they are. This sort of program is a good method and time tested. Thanks for sharing this to all the world. Many folks need this information to shift gears and get healthy. I rate this up and call it a MUST read! Thanks and Peace :)
Hi Katie
Thanks for your glowing seal of approval. I do hope that others will find it useful.
Amber:)
I found something new from this hub. You give us a little review about this doctor and good tips for us. I hope this hub useful for us. And I really enjoy reading this hub. Good work, my friend!
I'm doing the diet now and I've lost 1.5 kg in three days
I blog my weight loss at dukan101.com
Hi prasetio
I'm glad you enjoyed reading this hub. Thanks for your comments.
Amber:)
Hi Mel
Thank you for leaving your comment. You've certainly made a good start. Perhaps you can pop back and let me know how you are progressing. Good Luck!
Amber:)
This is very interesting. The only diet that has ever been effective for me has been a strict low carb, no sugar diet. I bookmarked this hub to check out more thoroughly later. Sounds intriguing. I just got back from Rome, and it really is nice how the locals take their time eating and the waitstaff don't try to rush you like here in the US. My husband, being the type A personality that he is, didn't like taking his time, though. Ha!
Hello Angela
It is nice to meet you. Thank you for visiting my hub. The Italians and French do have a totally different attitude to food and take the time to appreiciate it. A lot of the time we view having to eat as an inconvenience.
Amber:)
Oh dear readin all these damn diets makes me think I needs to get fit again especially with the summer a comin in, another great hub Amber, I loves yer hubs and ya get the Arts thumbs up, jeeez did that sound rude lol ; ) x
Hi Art
Writing these diet hubs is making me feel as if I should be springing into action too! Your Art's thumbs up is much appreciated!LOL:)x
Amber
this is nice diet Amber, and this is the first time I heard of this, If you're a mom, Happy Mothers Day dear, Maita
Hello Maita
It is nice to see you. This was a new diet to me too. There do seem to be a lot of different diets around. I think perhaps you have to try a few until you get one which works for you.
Amber:)
Well written hub, packed with useful info... Thanks..
Hi HW
Thank you for visiting. I'm so pleased you found this hub useful and interesting.
Amber:)
Hi Amber,
Never heard of this type of diet, so glad that I learnt something new here. I'd surely be passing along this hub to some of my friends. Looks like an interesting and reasonable way to lose weight. Rated this hub up!!
Thanks for sharing this hub Amber :)
This is a really interesting approach to dieting. Thanks for the info!
I like this approach. It is difficult to count calories every single day.
Hi shil
Thanks for rating up and making me a recommended read for your friends. Much appreciated.
Amber:)
Hello shannon86
It is nice to meet you. I agree that it is a different approach to the diets that I've tried in the past.
Amber:)
Hi testdig/gidtset
Nice to meet you. Calorie counting takes all the joy out of eating!
Amber:)
Sounds like and interesting diet, never heard of it before but it might be worth giving it a shot
Hello edguider
Nice to meet you. I'm glad you found my hub interesting and informative. Thanks.
Amber:)
Really great explanation of this new diet method which seems to be gaining popularity. Thumbs up from me.
Hello A James.
It is nice to meet you. Thanks for rating up my hub and commenting.
Amber:)
Although I know it is important to diet I find it difficult to beleive that your body will soon work out that your trying to cheat it from what it needs when you go back to your normal eating patterns i suspect the weight will pile on a lot more to compensate for the weight you have lost.
Hi barry
Yoyo weight loss and gain is very common and this is why so many of the diet and lifestyle plans in the market at the moment have a permanent maintenance stage.
Amber:)
I've heard this is the latest big diet, the idea seems to be good, targetting good food as opposed to restricting calories. Nice
Hi wade
Yes you are right this diet is very much in favor at the moment. Thanks for commenting.
Amber:)
This is one of the latest perfect diet program that works for the most of the people really. Very great and informative post from Amber, detailed and correct.
Thanks for sharing this hub :)
Hi Diet Advice
Thanks for visiting and commenting.
Amber:)
This Hub A Very Good All, Provide Benefits For Readers To Know More About How Diet.
Hi oktoral
Thanks for leaving such a kind comment about my hub "The Dukan Diet by Dr Pierre Dukan".
Amber:)
Great hub! I just sterted The Dukan Diet and am blogging my daily/weekly expoeriences - how I am feeling, how easy/hard it is, whether I am hungry/missing things etc etc.
It may be interesting to folks as i am not a 25 year old actress wanting to drop a couple of dress sizes for a role. I am a 49 year old man who needs to lose 25 Kg (about 48lbs).
You can read about my experiences here: http://thedukandietplan.com
Hi Dukan Diet plan
Nice to meet you. Thank you for reading my hub. I hope your quest to lose weight goes well. The great thing about the Dukan Diet is that it is a plan which you can follow for the rest of your life.
Amber:)
Another great post by you Amber. I've never heard of the Dukan diet before. Though I'm currently on a pretty high protein intake schedule, I'm not sure if my body can handle pure protein intake. If I try this, I think I would opt for less tough proteins (chicken, pork, beef) and more soluble proteins like most fish and eggs (just to keep things flowing, if you know what I'm saying ;)).
Hi thayak
Thanks for your commentd I do know what you are saying. The Dukan Diet by Dr Pierre Dukan isn't suitable for everyone. What you have to do is find a diet which works for you.
Amber:)
Is this diet is effective and give good results?
Thanks for reading my hub. This diet does produce good weight loss for a lot of the people who have used it. It is very easy to find successful testimonials for the diet.
Amber:)
Great article Amber.
I'm currently doing this diet myself with my partner. I got great results and it's really easy to do follow. I also got few friends interested and they are all dieting successfully. I love my food and the fact that I can eat when I want(and have a drink here and there)and still lose weight is just amazing. More so, as it is really a fat loss. I have never been so toned and I've been doing sport all my life. My partner has abs for the first time...so you can imagine how happy he is ha haha.
@Glenmoh101 - if you want to read about my experience with the diet check out my blog www.firmthighsandbutt.com
Definitely the best and proven diet.
Hi Tea
Thank you for sharing your success. It is great to know that so many people are using the Dukan Diet so successfully.
Amber:)
Great information as usual. Do you find you aren't hungry and actually have more energy eating leaner proteins? This is what's been happening for me.
Hi Diana
That is the great thing about protein it helps you feel much fuller and by eating less carbs it makes me feel much more energetic.
Amber:)
My first three days are over. I am having a glass of red wine, is that bad? He doesn't mention wine like Atkins.
Hi Annie
You don't drink wine on the Attack and Cruise Phases of the Dukan Diet although you are allowed to use three tablespoons of wine for cooking purposes each day in the Cruise Phase provided you cook with the lid off to burn off all the alcohol.
I wouldn't fret over having one glass of wine, think of how well you did in your three days on the Attack Phase.
Keep up the good work.
Amber:)
Hello everyone, I have 10 pounds to lose and I have lost 4lbs in only 3 days on the Attack phase. I have not cheated and am looking foward to the rest of my eating education throughout the next phases. I really recommend exercise during this phase at least move around more, walk at the mall, walk your dog, doesn't matter. i notticed that the day i sataied sitting all day at the computer even with very lean meat meals and lots of water I did not lose anything!
Hi Marina
Thank you for your encouraging comments. I'm sure that you will reach your target weight in no time at all.
Amber:)
Have to disagree with this diet, i'm afraid. Our bodies evolved over millions of years on a low-carb, high-fat and high-protein diet. It is what we are genetically predisposed to eat, to crave, and to perform optimally on. To cut out fat completely just seems crazy. Our bodies crave fat: no one can cut it out completely forever!
However, that said, a well-written hub.
Hi Anna
Thank you for your comment. Everyone is entitled to their own opinion as it would be a very boring place if we all agreed with each other. The Dukan Diet is a low fat not a zero fat diet.
Thanks
Amber:)
this diet is very successful in France, and a lot of people have lost 10s, 20s kilos thanks to Dr Dukan. 2 friends have lost more than 20 kilos each, and are very happy. Good luck.
Thank you for your comment. The Dukan Diet is extremely popular in France and Dukan Diet books appear regularly in the best seller lists there.
Amber:)
can you have peanut butter with this diet
Hi Lizzy
I'm sorry but nuts and peanuts aren't allowed in the weight loss stages.
Amber:)
A very well-written and informative hub. I'm not very good at diets, but I have few summer lbs I've put on and would like to lose fast, so I think I'm going to try it.
Hi J Burgraff
Let me know how you get on or if I can help in any way.
Amber:)
Hi Amber, I'm on the cruise stage, following it by the rules I think but have come to a standstill. Lost the same 1lb on and off for 3 weeks. Any ideas? Thanks.
Hi Pam
You could change rhythm from 1/1 to say 3/3 and see if this helps but over the period that you are following the Cruise phase the balance of PP to PV must stay at 50/50.
You could also reduce that amount of dairy products you are eating each day to 500g or follow the White Day Pure Protein Day where you only eat white protein.
Amber:)
Thanks Amber, I'll give that a go,
Amber,
what do you mean when the balance must stay at 50/50? For 12 days I lose a lb then gain a lb. Love the diet but need help.
Hi aj916
I mean that the number of PV days should equal the number of PP days over the period that you are on Cruise.
Amber:)
Here I go! I'm all in on this diet!
Good luck Erin!
Amber:)
I thought one could do 2 days protein only then 5 days no diet during the cruise phase, ie not 50/50, for those who have less to lose and doing it to get rid of cellulite?
I have done 5 days of proteins to staet with then totally ruined it at the wk end as I had guests staying then went back on 2 days proteins followed by proteins and vegetables for 3, then totally ruined it at the wend as I had a very social timetable, hence drunk lots of wine etc and I seem to really crave a big family meal on Sunday- do u think it will work somehow as I am behaving during the week? Only just bought scales so didn't r monitor weight but certainly felt fitter and a bit slimmer before the we.
Hi Claire
You can do a 2 day PP followed by 5 days of not dieting but the not dieting really needs you to be eating sensibly or you may find that you don't lose any weight. Dr Dukan also recommends a herbal supplement Gota Kola (Centella asiatica) if you follow this rhythm.
There is a 2PP/5PV rhythm for people who don't have a lot of weight to lose but this will give a slower weight loss than the 1PP/1PV rhythm and weight is often more difficult to lose when you are close to your target weight.
If you want a large family meal at the weekend this can be accommodated on the Dukan Diet by ensuring that you have PV days at the weekend.
Losing weight and keeping it off requires a commitment to changing your eating habits and you don't seem ready to give this commitment. You might well lose weight by following your adaptation of the Dukan Diet but as soon as you stop dieting your weight will just creep back on again because you've not changed anything.
Amber:)
Disclaimer
The information contained in this article and my other articles about the Dukan Diet are provided for your general informational purposes only and they are not intended to be nor should they be considered as a recommendation or an endorsement of the Dukan Diet. Anyone with medical problems of any nature should see and consult a doctor before embarking on any diet or exercise program and even if you have no known health problems, it is still advisable for you to consult your doctor before you make any major changes to your lifestyle.
BkCreative Level 6 Commenter 2 years ago
How interesting. I didn't know it was called the Dukan Diet! Thanks for this information - I like to keep up with all things healthy. And I know both times I was in Paris the food was of a superior quality compared to the garbage we eat in the US. Plus it was important to sit and relax and enjoy your meal - no eating while on the run like here in NYC.