The Dukan Diet is split into four phases that vary in terms of duration, how much weight you can expect to lose and which foods you should eat and avoid.
Phase 1: Attack
The first phase of the diet is the shortest and most restrictive. Depending on your goals, this phase lasts between two to seven days and could result in two to eight pounds of weight loss, according to the diet program.
However, rapid weight loss isn’t necessarily a good thing, according to Brittany Lubeck, a registered dietitian and nutrition consultant for Oh So Spotless in Fort Collins, Colorado. In addition to being harmful and potentially unsafe, Lubeck also notes that it can increase the risk of weight regain in the future.
Only around 68 “pure protein” foods are permitted during this phase, which includes items like lean meat, poultry and fish. Additionally, it’s recommended to consume 1.5 tablespoons of oat bran and aim for 20 minutes of physical activity per day, which can help contribute to weight loss, according to the plan.
Phase 2: Cruise
The Cruise phase lasts until you reach your “True Weight,” which is a healthy weight that you’re able to maintain based on your age, sex, height and weight loss history, according to the program’s website. Dieters can expect to lose around two pounds per week during this phase, according to the site.
In addition to the 68 high-protein foods that are permitted during the first phase, followers can also enjoy 32 vegetables, including asparagus, kale and broccoli, shirataki noodles and limited quantities of olive oil, goji berries and wheat gluten. It also encourages you to eat 2 tablespoons of oat bran and exercise for 30 minutes daily.
Phase 3: Consolidation
The Consolidation phase aims to prevent weight regain by gradually reincorporating “forbidden” foods, such as fruits and starchy vegetables, back into your diet and allowing you to enjoy up to two “celebration meals” per week, which may consist of an appetizer, entrée and dessert with one glass of wine.
Dieters follow this phase for five days for each pound of weight they lost during the Cruise phase. You should also consume two tablespoons of oat bran,…