Poultry - Chicken, chicken liver, guinea fowl, ostrich, pigeon, poussin (very young chicken), pre cooked chicken and turkey slices, quail, turkeyįish - Bass, cod, seafood sticks, dab/lemon sole, dover sole, grey mullet, haddock/smoked haddok, hake, halibut/smoked halibut, herring, mackerel, monkfish, plaice, pollock/coley, red mullet, salmon/smoked salmon, sardines, sea bream, skate, swordfish, trout (rainbow and salmon), tuna, turbot, whiting Meat and offals - Beefsteak, breasola/air-dried/wind dried beef, calf's liver, Fat reduced bacon, fillet of beef, game, kidney, pre-cooked ham slices (without any fat or rind), rabbit, roast beef, rumpsteak, sirloin steak, tongue, veal chop, veal escalope Pierre Dukan has identified 100 ingredients to be eaten as much as you want in your Dukan Diet meal plan, of which are 72 animal-based ingredients to be eaten from attack phase onwards and 28 plant-based ingredients that you can eat from the cruise phase onwards. Eat three tablespoons of oat bran each day.ĭr.Consume all protein meals one day each week.It is based on 3 simple, concrete, easy but non-negotiable measures.
You will be eating a core protein diet one day of the week (preferably the same day every week) and consume unlimited quantities of protein and vegetables, one piece of low-sugar fruit, one portion of cheese, and 2 slices of whole-grain bread, on the other days.ĭukan Diet Phase 4 - This phase is the Stabilization Phase and it is the long-term maintenance part of the plan which you must follow for the rest of your life so that you don’t put back on the weight you have lost. In this phase you might lose a kilo in about 10 days. In this phase you may lose about a kilo per week.ĭukan Diet Phase 3 - This phase is the Consolidation Phase where you are prepared for the return to a balanced diet. At least 1.5 liters of water has to be consumed each day.ĭukan Diet Phase 2 - The next phase is the Cruise Phase where the diet alternates between pure protein days (PP phases) and proteins accompanied with 28 specific vegetables (PV phases) but not fruits. The only carbohydrate source is 1.5 tablespoons of oat bran per day. Its a way of kick-starting the metabolism to lose 2kg to 3kg in 2 to 10 days. The progress to the different phases is gradual and supervised to ensure that you do not develop deficiencies and electrolyte imbalances.įollowing are the four phases of the Dukan diet to lose and stabilize your weight:ĭukan Diet Phase 1 - Also called the Attack Phase, in this phase you eat 72 lean high-protein foods such as beef, fish, chicken, eggs, soy, and cottage cheese. Developed by a nutritionist and a specialist in food behavior Pierre Dukan, the diet is a proposed healthy eating plan that supports consuming as much as you like of 100 foods, 72 from the animal world and 28 from the plant world. So, what is the Dukan diet? It is a restrictive, high-protein diet that starts with a rapid weight-loss phase and is followed by three phases to maintain weight loss. However, there are many nutritionists and general practitioners who recommend the Dukan diet to their patients as they are convinced about the long-term weight stabilization obtained through this eating plan. Despite its popularity, this diet has been slammed as ineffective and without scientific basis by many dieticians and health experts around the world.
Dukan diet is probably the most popular diet for weight loss, with millions of people around the world, including celebrities like Kate Middleton, Jennifer Lopez and Gisele Bundchen, having tried it.
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