The first phase of the Dukan diet is the attack phase and usually produces the fastest weight loss. At this stage, the focus is especially on protein sources such as chicken, fish, eggs and fat-free dairy products. By keeping carbohydrate and fat intake to a minimum, the body aims to consume energy from stores. During the course phase following the attack phase, other food groups, such as vegetables and small amounts of fruit, are gradually added to the diet plan. During this phase, weight loss continues at a more moderate pace and the diet becomes more sustainable. Then, the strength phase is started to ensure that the previously lost weight is maintained. During this phase, healthy fats and slowly digesting carbohydrates are included in addition to protein intake. The final phase of the Dukan diet focuses on maintaining the weight you want and on certain days, a diet containing only protein is applied.
What is the Dukan diet?
Dukan diet, French nutritionist Dr. It is a nutritional approach developed by Pierre Dukan and includes a protein-based weight control program. This diet is based on a four-step plan and divides the weight loss process into stages.
- Attack Phase: At this stage, only foods containing protein are consumed. The focus is on protein sources such as chicken, fish, eggs and nonfat dairy products. Carbohydrate and fat intake is kept to a minimum. This phase usually produces rapid weight loss.
- Cruise Phase: During the cruise phase, vegetables and small amounts of fruit are added to the diet plan. A protein-heavy diet is continued, but weight loss continues at a more moderate pace with the inclusion of a wider variety of foods.
- Power Phase (Consolidation Phase): In the strength phase, the aim is to maintain the weight lost in the previous phases. At this stage, healthy fats and slowly digested carbohydrates are also included in the diet plan. This phase is designed to enable the person to maintain a stable body weight.
- Maintenance Phase (Stabilization Phase): In the last stage, the maintenance stage, individuals focus on gaining healthy eating habits that will last a lifetime. On certain days, a diet containing only protein is applied. This phase aims to maintain permanent weight control and a healthy lifestyle.
The Dukan diet aims to preserve muscle mass, accelerate metabolism and minimize the feeling of hunger, especially since it is protein-based. However, like any diet, it should be carefully evaluated as to its suitability for individuals’ personal needs and health conditions.
How to do the Dukan diet?
The Dukan diet aims to preserve muscle mass and accelerate metabolism, especially since it is protein-based. This approach, unlike many other diets, can provide people with tighter control and motivation by minimizing the feeling of hunger. The Dukan diet is a nutrition plan consisting of four different stages. General steps to follow the Dukan diet:
Attack Phase:
- Only foods containing protein are consumed.
- The focus is on protein sources such as chicken, fish, eggs, and fat-free dairy products.
- This phase usually lasts between 2 and 7 days and produces rapid weight loss.
Cruising Phase:
- During the cruise phase, vegetables and small amounts of fruit are added to the diet plan.
- A protein-rich diet is continued.
- This phase may continue until the target weight is reached and weight loss continues at a more moderate pace.
Power Stage:
- In the strength phase, the aim is to maintain the weight lost in the previous phases.
- Healthy fats and slowly digesting carbohydrates are also included in the diet plan.
- One “pure cheat” day is allowed each week, during which anything you want can be eaten.
- Maintenance Phase:
- In the last stage, the maintenance stage, individuals focus on gaining healthy eating habits that will last a lifetime.
- On certain days, a diet containing only protein is applied.
- This phase aims to maintain permanent weight control and a healthy lifestyle.
For the Dukan diet to be successful, it is important to follow the recommended rules at each stage and adapt the diet to suit the individual’s personal needs. Additionally, as with any diet program, consulting with a healthcare professional before implementing is recommended.
What is prohibited in the Dukan diet?
In the Dukan diet, some foods and food groups are prohibited or limited at certain stages. Some foods that are generally prohibited or limited on the Dukan diet:
- Sugar: Refined sugar and sweeteners containing sugar are prohibited. Foods and drinks containing sugar should be avoided.
- Fatty Foods: Foods with high fat content, especially saturated fats, should be limited. Fatty meats, butter and processed oils are in this category.
- Flour and Starch: Consumption of starchy foods such as products containing white flour, pastries, bread, pasta and potatoes is restricted.
- Fruit (At Certain Stages): In the first stage, fruit consumption is limited. Then, during the cruise phase, certain fruits are gradually added.
- Fatty Dairy Products: Full-fat milk and dairy products are limited. Fat-free or low-fat alternatives are generally preferred.
- Dried nuts (at certain stages): In the initial stages, nut consumption is limited. Later in the power phase certain amounts may be allowed.
- Alcohol (At Certain Stages): Alcohol consumption is limited, especially during the attack phase.
The Dukan diet can be quite restrictive, especially in the initial phase, but more types of foods are added as the stages progress. Prohibitions may vary depending on each individual’s needs and health status, so it is important to consult a healthcare professional before following the diet.
How many kilos can be lost in 1 week with the Dukan diet?
In the first phase of the Dukan diet, if your metabolic rate is slow, you can lose 1.5-3 kilos, if it is fast, you can lose 3 to 5 kilos. When the cruise phase is reached, a weight loss of up to 2 kilograms per week is expected.
What to eat in the first week of the Dukan diet?
The attack phase, which is the first phase of the Dukan diet, lasts between 1-10 days. At this stage, only protein sources are consumed. Protein helps you stay full and supports weight loss. Here are some foods that can be eaten during the first week of the Dukan diet:
- Lean red meat: Veal, lamb, beef
- Lean chicken: Chicken breast, chicken legs, chicken liver
- Lean fish: Salmon, tuna, trout, sardine
- Egg: Egg white, whole egg
- Nonfat dairy products: Fat-free milk, fat-free yogurt, fat-free cheese
- Oat bran: 1.5 tablespoons
In the first week of the Dukan diet, 3 main meals and 2 snacks should be consumed per day. For snacks, 2-3 egg whites or 100 grams of lean meat or fish can be consumed. Dukan diet list 10 day sample menu:
Breakfast:
- 2 egg whites, 1.5 tablespoons of oat bran
Lunch:
- 150 grams lean chicken breast, vegetable salad
Evening meal:
- 200 grams of lean salmon, vegetable soup
Snacks:
- 2 egg whites
- 100 grams of lean meat
It is important to drink plenty of water and exercise regularly while following the Dukan diet. This will help speed up the weight loss process.