The Dukan Diet is one of many different ways to lose weight quickly. We’ll show you how it works and how to adopt this low-carb diet into your daily life.Jump to Recipe
What Is The Dukan Diet?
The Dukan Diet is a special kind of low-carb and high-protein diet. It consists of four steps or phases:
- Attack Phase
- Cruise Phase
- Consolidation Phase
- Stabilization Phase
Dr. Pierre Dukan developed this diet with two important objectives: reducing carbohydrates and eating more proteins and vegetables. Dukan also developed a unique online diet coaching program that helps you to maximize the effectiveness of the Dukan lifestyle.
How Does the Dukan Diet Work?
The Dukan Diet contains four different phases: Attack Phase, Cruise Phase, Consolidation Phase, and Stabilization Phase. It helps you determine your True Weight, based on health and dietary history, and family factors, so you have a realistic and healthy goal for your weight loss.
1. The Attack Phase
The Attack Phase of the Dukan Diet is also known as the Pure Protein Phase. During this phase, you can only eat unlimited natural animal protein and you have 68 protein varieties to choose from. You can supplement that with 1.5 tablespoons of oat bran. This phase can last two to seven days depending on your age, the amount of weight you want to lose, and the number of diets you have done already. During this phase, you don’t need to worry about the number of calories you consume, and this isn’t a low-fat plan. This phase of the diet is all about protein!
2. The Cruise Phase
The second phase of the diet adds 32 non-starchy vegetables to your menu. During this phase, your weight loss should partially stabilize by supplying your nutrition slowly with some carbohydrates like oat bran. The length of the Cruise Phase depends on how much weight loss you want to achieve. It generally lasts about three days for each pound you want to lose.
3. The Consolidation Phase
After the first and second phases, it can be easy to regain weight. So in order to avoid this yo-yo effect, they designed the Consolidation Phase. During this phase, you should add some of the previously forbidden foods to your menu. But you should still pay attention to the quantity of food you consume. Also, you are now allowed to eat two so-called “celebration” meals per week. These new liberties come with one strict rule: Thursday is a pure protein day. Stay on the Consolidation for Five Days per every pound you have lost during the Cruise Phase.
4. The Stabilization Phase
The fourth phase lasts the rest of your life! Now it’s up to you, to stay disciplined and keep up the healthy eating that you have learned in the previous phases. Be sure you have a pure protein day each week to maintain the benefits.
Dukan Diet Recipes
While the types of permitted foods may vary depending on which phase you are in this plan, there are lots of delicious high-protein low-carb foods you can enjoy. We’re big fans of this easy and delicious recipe for turkey meatballs.
Dukan-Friendly Turkey Meatballs
- 1 1/2 lb organic ground turkey
- 1 medium onion (grated)
- 2 cloves minced garlic
- 2 egg whites (beaten)
- 1/2 cup non-fat ricotta cheese
- 1/4 cup oat bran
- 1/2 tsp dried basil
- 1/2 tsp dried oregano
Dukan-Friendly Turkey Meatballs
- In a medium-sized bowl, combine all ingredients
- Scoop out one tablespoon of mixture for and form into round meatballs. Place on a parchment lined baking sheet.
- Broil meatballs for about ten minutes or until browned, turning once.
Should I Try The Dukan Diet?
The Dukan Diet can help you lose weight in a short period of time. But you shouldn’t limit your menu too much because a well-balanced diet is very important for your health. So should you try it out? If you have a lot of weight to lose and struggle with the discipline to stick to a plan, it’s worth a shot. Just be sure to consult a doctor if you’re not feeling well on this dietary plan.
Have you tried this low-carb diet? Let us know in the comments, or talk with friends and family on FamilyApp for more dietary tips!