Dr Dukan Diet Plan

Drop 10 pounds in one week and never gain it back. You can do it if you follow the Dukan Diet’s rules, claims French general practitioner and nutritionist Pierre Dukan, who created the diet in 2000.

Dukan Diet Phases

Most diets help you lose weight. But 95% of people who diet gain all the weight back… and more when they return to their old eating habits.

The Dukan Diet will redesign your eating habits and help you permanently stabilise your weight.

The Dukan Diet is a high protein, low fat, low carb diet – a healthy eating plan based on proteins and vegetables, 100 foods in total. And what’s best, it’s “EAT AS MUCH AS YOU LIKE.”

The distinct Dukan Diet 4 Phases will help you Lose and Stabilize your Weight

The Dukan Diet does not guarantee extreme results in record time.  Instead it promises that if you follow the instructions you will be able to reach your True Weight, a realistic weight that you can attain & maintain for the rest of your life.

(Weight Loss results may vary).

Calculate Your True Weight.

The Dukan Diet 4 Phases

1. The ATTACK Phase: to jump start your weight loss.

The Attack phase consists of pure protein and creates a kick-start to the diet. During this phase, you can eat 68 high-protein foods that produce immediate and noticeable weight loss.

2. The CRUISE Phase: to reach your True Weight.

The Cruise phase adds 32 vegetables and will take you to your True Weight. In total, you can select from 100 Natural Foods. You will gradually but steadily lose weight by alternating Pure Protein days and Protein + Vegetables days. The average length of this phase is based on a schedule of 3 days for each pound you want to lose.

3. The CONSOLIDATION Phase: to prevent the rebound effect.

images-dukanDuring this time you are at your most vulnerable, as the body has a tendency to quickly regain weight. The Consolidation Phase is designed to prevent the rebound effect by gradually returning previously forbidden foods in limited quantities and allowing for up to two “celebration” meals per week. This phase follows a strict timeline – 5 days per every pound lost in Cruise Phase. It is important to follow one other important step once the Consolidation Phase has begun – a pure protein day on Thursday.

4. The STABILISATION Phase: definitely crucial, for life

Fresh appetizing apple and brightly colored dumbbells tied with a measuring tape. Slight reflection, white background, focus on the apple

The Stabilisation phase is the rest of your life! You have learned how to eat healthier in the previous phases and have developed a pattern to follow.  In addition, to keep your new slim body, you must follow these three simple but non-negotiable rules:

  • 3 Tablespoons of Oat Bran per day
  • Walk 20 minutes daily and choose to take the stairs whenever possible
  • Have a pure protein Thursday, i.e. Attack Phase menu.

Most people will regain the weight they lost as soon as they reach their goal weight. The Dukan Diet method creates a complete program that goes beyond just the weight loss phases. Two phases are devoted completely to the maintenance of your True Weight: the Consolidation and Stabilization phases. The last phase, Stabilization, is probably the easiest but also the most important.

Choose from
68 proteins
+ 32 vegetables
+ fruit, starchy foods, whole grain bread, and cheese
include foods from all food groups
Expected weight loss
between 2 to 8 pounds during the phase
2 lbs per week on average
between 2 to 7 days
about 3 days per pound
about 5 days per pound lost in Cruise
For life
Amount of oat bran (Tablespoon/day)
Physical activity(duration/day)
20 min
30 min
25 min
20 min


Example Attack Phase Menu


When you first read about the Attack Phase it appears to be quite a simple diet to follow.  When you have 72 different foods you can chose from and which you can eat without limitation it feels as if you couldn’t possibly fail, especially when you know that this phase will give your diet a real kick start.

The challenges which get overlooked include:

  • Eating 1 1/2 tablespoons of oat bran each and every day.
  • Restricting yourself to just 4 egg yolks per week if you have problems with raised cholesterol or 7 egg yolks if not.
  • Having variety in what you are eating.

Well if you are only following the Attack Phase for two or three days you may not find it too hard.  You could probably eat the same food each day, allowing yourself one egg each day and eat your oat bran in a yogurt but what happens after that.   You need to remember that you will be having protein only days every other day throughout the Cruise Phase so I believe that it is important to start your diet as you mean to go on and build in as much variety as possible.  To help give you some ideas you do this I will be putting together seven example Protein only menus which together will use only just over 4 egg yolks in the 7 days and will provide your daily serving of oatbran without you having to put it in your yogurt.

Day 1 Protein Only (1 1/3 egg yolks)


  • 1 Boiled Egg
  • 1 piece Dukan Toast (1/2 tbsp oat bran) made with just egg whites
  • Zero fat Vanilla Yogurt


  • 1 Oat Bran Muffin (1 tbsp oat bran) 1/3 egg


  • Oven Baked Salmon Fillet
  • Zero fat Cottage Cheese


  • Tandoori  Chicken Fillet
  • Sugar-free Jello (This requires a little lateral thinking to fit in.  I see it as a diet drink with gelatine that makes it set.  If preferred you could have another yogurt instead but the Jello has less calories! )
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