Dukan diet: principles, advice & recipes

What is the Dukan diet?

The Dukan diet is a high-protein slimming programme developed by Dr Pierre Dukan, a nutritionist.

It became particularly popular in the 2000s.

Its principle is based on an increase in protein consumption combined with a drastic reduction in carbohydrates during the initial stages. It includes prohibited foods, authorised foods and foods to be limited.

The aim is to achieve rapid weight loss by forcing the body to draw on its fat reserves.

The diet consists of four phases:

• the attack phase, which only allows the consumption of pure proteins
• the cruising phase, which also allows you to eat a few low-carbohydrate vegetables
• the consolidation phase, which gradually reintroduces certain foods
• the stabilisation phase, which aims to maintain the weight achieved over the long term

The different phases of the diet

The attack phase: restrictive eating for rapid results

The first phase is known as the attack phase.

Short but intensive, it offers rapid weight loss from the very first days, which motivates you to continue in the long term.

During this phase, the diet consists exclusively of lean animal proteins, which can be eaten as much as you like (while still respecting your satiety signals):

• white meat (poultry, cooked ham, etc.)
• offal
• fish and seafood
• eggs
• 0% fat dairy products

Carbohydrates and fats are almost completely eliminated during this 2- to 7-day phase (depending on the weight loss goal).

The desired effect of eliminating these nutrients is a metabolic shock, which forces the body to draw on its own fat reserves for energy.

This is known as ketosis (which is why this diet is considered ketogenic).

However, one cereal product, central to the Dukan diet, is authorised during this phase and all the others: oat bran.

It helps to compensate for the lack of fibre associated with a high-protein diet without providing too many carbohydrates and by offering a satiating effect.

The cruising phase: a more flexible approach

After the shock phase, the cruise phase allows you to continue losing weight gently until you reach your target.

This phase lasts as long as it takes to reach the target.

If the recommendations are followed seriously, it is estimated that you will lose an average of 1 kilo a week.

It is based on alternating between:

• days of pure protein, similar to those in the attack phase
• days of protein + vegetables, which reintroduce vegetables as sources of fibre and minerals, but not fruit, which is too high in sugar

The vegetables permitted are mainly those that are low in carbohydrates: courgettes, spinach, leeks, green beans, etc.

During this phase, starchy foods (potatoes, pasta, rice, etc.), pulses (lentils, chickpeas, dried beans, etc.) and fruit remain off-limits.

The same applies to fats.

The consolidation phase: preventing weight regain

Once the desired weight has been reached, the consolidation phase helps you to avoid putting on weight again by gradually reintroducing certain banned foods:

• fruit (except bananas, grapes and cherries, which are too high in calories)
• cheese
• wholemeal bread (max. 2 slices a day)
• starchy foods (in limited quantities)
• fatty meats (only leg of lamb and pork fillet)

This phase also includes exceptional ‘celebration meals’ where the person can eat whatever they feel like (within reason, of course).

One day of pure protein per week remains compulsory during this period, which lasts 10 days per kilo lost.

The stabilisation phase: a lifelong commitment

To be maintained for life, the stabilisation phase is based on three simple rules:

• Eat only pure protein one day a week.
• Eat 3 tablespoons of oat bran a day.
• Take a 30-minute walk every day.

Apart from these principles, you are free to eat as you wish.

The aim is to maintain the weight achieved over the long term, by retaining some of the diet's habits without following a strict diet.

An effective but controversial diet

During this diet, weight loss is generally rapid, without the person suffering from hunger, because proteins offer a significant satiety effect (1).

Numerous testimonials report that motivation is boosted by rapidly visible results.

However, some health professionals warn of the risks of nutritional deficiencies (2).

During the initial phases, fibre, vitamins and minerals are severely limited.

This can lead to fatigue, digestive problems (constipation, bloating, etc.), headaches and difficulty concentrating.

What's more, the severe initial restrictions make for a monotonous diet that has a strong social impact, with limited opportunities for meals in restaurants or with friends, which can be a source of frustration (3).

The French National Health and Safety Agency (ANSES) has warned against unbalanced high-protein diets, recommending that people should not embark on them without medical supervision (4).

Before making any major changes to your eating habits, it is essential to proceed with caution. Other, more flexible diets can also help you manage your weight over the long term.

A few examples of typical Dukan Diet recipes

The famous oat bran cake

Emblematic of the Dukan Diet, the oat bran cake is recommended right from the start.

It can easily be incorporated into daily meals, for example, to replace bread or as a snack.

The basic recipe for the attack phase (for 1 person):

• 1.5 tablespoons oat bran
• 1 tablespoon 0% fromage frais
• 1 whole egg (or 1 egg white for a lighter version)
• optional: salt, pepper, herbs

Mix all the ingredients together and cook in a non-stick pan for 2–3 minutes on each side.

As you progress through the phases, you can reintroduce foods to vary your meals: vegetables, oatmeal, fruit and so on.

Attack phase recipes

Here, the authorised foods are limited:

• Breakfast: oat bran cake + 0% yoghurt
• Lunch: chicken escalope marinated in spices (cumin, paprika, garlic, lemon)
• Snack: tuna pate with 0% fromage frais
• Dinner: boiled eggs or omelette with fresh herbs
• Dessert/snack: 0% fromage frais mousse + vanilla flavouring (authorised sweetener).

Cruise phase recipes

From this phase onwards, certain vegetables are allowed again. You can keep the breakfast, snacks and desserts from the attack phase and replace lunch and dinner with one of the following dishes:

• pan-fried courgettes and turkey with herbs
• cold cucumber soup with 0% yoghurt and mint
• oven-baked cod with leek fondue
• lean beef bolognaise with courgette tagliatelle
• savoury egg, tuna and spinach flan (without pastry)

Recipes in the consolidation phase

New foods are being reintroduced. Depending on your tastes, you can eat one or other of these dishes at different meals:

• chicken curry and brown rice
• wholemeal pancake (oat bran + vegetables + ham + egg)
• fromage frais with pieces of red fruit (1 piece of fruit/day allowed)
• crustless pie with vegetables and low-fat cheese

And for ‘celebration meals’:

• low-fat home-made lasagne
• filet mignon with mustard sauce
• sugar-free chocolate mousse.

Recipes for the stabilisation phase

During this phase, you can return to a ‘normal’ diet, while taking care not to overdo things unnecessarily.

Always bear in mind that you should eat one day of pure protein per week.

What food supplements are needed to accompany this diet?

A restrictive diet can expose the body to nutritional deficiencies or temporary fatigue.

Using food supplements can help to provide nutrients that are missing from the diet.

To avoid vitamin and mineral deficiencies as a result of not eating fruit and vegetables, a multivitamin complex can help cover current nutritional needs:

• Discover the Daily 3 food supplement, the most complete multivitamin formula on the market.

Omega-3 essential fatty acids (EPA/DHA), which are absent from the fat-free phases of the Dukan diet, contribute to healthy cardiovascular function:

• Discover the Super Omega 3 food supplement containing EPA and DHA in a pure, stable form.

Useful for reducing fatigue and contributing to the normal functioning of the nervous system, magnesium can be worth supplementing:

• Discover the food supplement Magnesium Malate, a form of magnesium with excellent solubility and bioavailability.

A low-fibre diet can unbalance the intestinal flora. It can therefore be useful to consume probiotics naturally found in the microbiota:

• Discover the Probio Forte food supplement, a powerful combination of 5 strains of probiotics.

At the same time, you can also consume food supplements dedicated to slimming to support your weight loss:

• Discover the Metadrine™ food supplement made with Chilean red pepper or green tea, or the Lipo Stop formula, a Slendacor® supplement patented and supported by clinical studies.