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Dukan Diet: Phases, Sample Menus, and More

泰然健康网
2025-08-08 12:33

Pierre Dukan, MD, a French doctor who specializes in weight loss and management, created the Dukan diet in the 1970s after being inspired by a patient with obesity. The man told Dr. Dukan he could give up anything if it would help him lose weight — except for meat.

In 2000, Dukan published The Dukan Diet, a book outlining an eating plan that he based on his experience using it with patients. The book ended up reaching global popularity, selling over seven million copies worldwide.

First, the diet helps you find out what your “true weight” should be, which is the weight that you can reach and maintain without struggling, hunger, or restrictive eating.

The “true weight” calculation considers your sex, age, weight loss history, and a variety of other factors. This number will then be your goal.

The Dukan diet contains four phases designed to help you meet your goal weight. The length of time each phase lasts depends on your “true weight.”

The Attack Phase

The first phase kicks the diet off with a heavy amount of lean protein. It can last from one to seven days, depending on how much weight you need to lose.

You’re allowed to eat only lean animal proteins, in unlimited amounts, during the Attack phase. You’ll also drink 6 to 8 cups of water and eat 1.5 tablespoons (tbsp) of oat bran per day.

The Cruise Phase

In the second phase, you can start adding nonstarchy vegetables to your eating plan. You’ll alternate between one day of only lean protein and one day of lean protein mixed with nonstarchy vegetables, plus you’ll increase to a 2-tbsp serving of oat bran per day.

The Cruise phase length is based on a schedule of three days for each pound you want to lose. In most cases, it runs anywhere from 1 to 12 months.

The Consolidation Phase

After the first two phases have helped you lose weight, the Consolidation phase gradually introduces more food groups. This phase lasts five days for every pound lost and aims to prevent rebound weight gain.

You’ll continue eating lean protein and nonstarchy vegetables, along with some carbs and fats, with one day of lean protein only each week. Your oat bran serving stays at 2 tbsp per day. You can also eat one “celebration meal” per week.

The Stabilization Phase

The final phase lasts indefinitely and is meant to help you keep the weight off. It’s very similar to the Consolidation phase, but allows you to be a little looser with the carbs and fats.

One day out of the week should still be lean protein only, and each day you’ll have 3 tbsp of oat bran.