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Dukan Diet Tips

Updated on January 15, 2014

A Protein Fueled, Low Fat, Low Carb Diet Plan that Works!

The Dukan Diet is a protein fueled, low carb and low fat diet with no calorie or "point" counting; been there failed at that. You can eat as much as you want of 100 different foods so you'll never go to bed hungry. In fact protein is very filling so you'll see your appetite diminish.

The most important part of the Dukan Diet though, is even after the weight is gone, you're not done with the diet. The end of a diet is when the body is most vulnerable to weight regain. Ever hear the term yo-yo diet? Dukan has the answer to that.

This diet is broken into 4 phases: Attack, Cruise, Consolidation & Stabilization. Each phase will be detailed out here on this page. You will find a a collection of links, information, recipes and ideas related to the Dukan Diet that will help you reach your weight loss goals in no time at all.

As with any new diet program, you should consult your doctor before starting.

Photo Credit: Nibbled.

Phase 1: Attack

Find the Dukan Diet book at Amazon - Plus plenty of low carb, low fat cook books!

If you are serious about starting the Dukan Diet, I highly recommend picking up a copy of the book. There is a lot of information online, as you will find in the links in this page, BUT... there is a lot of contradictory information on the net. The book will empower you and ensure you start on the right path.

Also, unless you can enjoy eating the same plain foods, you'll find the greatest success in learning to cook as a way to keep things interesting. Many recipes can be altered with Dukan friendly substitutions. For example there are a lot of good low carb cookbooks out there, and you can alter ingredients to make them lower in fat and fit the Dukan plan.

New Pierre Dukan: Dukan Diet Recipe Book
New Pierre Dukan: Dukan Diet Recipe Book

This cookbook is on my wish list. Specifically tailored to the Dukan plan, you know every recipe in it fits the diet.

 
500 Low-Carb Recipes: 500 Recipes, from Snacks to Dessert, That the Whole Family Will Love
500 Low-Carb Recipes: 500 Recipes, from Snacks to Dessert, That the Whole Family Will Love

Many of these recipes can be made Dukan friendly by substituting low fat dairy and using FF chicken broth in place of butter and oil.

 
200 Low-Carb Slow Cooker Recipes: Healthy Dinners That Are Ready When You Are!
200 Low-Carb Slow Cooker Recipes: Healthy Dinners That Are Ready When You Are!

Love using our crock-pot in the winter. We really love the Spicy Orange Chicken recipe.

 

The Dukan Diet - The French Diet that took over England now the U.S.!

Although this page and other sites out there will provide you with a great wealth of information about the Dukan Diet, I highly recommend reading the book before starting. The book is the bible of the diet so to speak. There are a lot of twists, tweaks, cheats if you will, that work for other people, but may not for you. If you know the core of the diet, it'll be easier to figure out if you can get away with those "cheats".

The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever
The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever

Dr. Dukan's book provides you with a solid understanding of the core principals behind his diet. It's a quick read and highly motivating. If you're like me, you'll be eager to start your Attack phase before you've finished reading. The book also includes some of the science and medical theory behind why the Dukan Diet works, which helps you stay focused on the goal. It is a bit repetitive in parts, but the important material is broken out and easy to highlight and flag for future reference.

 

Dukan Diet Attack Phase - 1-10 Days of Pure Proteins

Attack is the jump start phase to the Dukan diet. It is meant to break cravings and motivate you through the other 3 phases by causing rapid weight loss in a short time (much of it water weight). This is not an easy phase, but you will see results if you follow the below rules.

It is quite common to experience headaches and fatigue for 1-3 days. Take it easy on yourself and when you've pushed through those few cruddy feeling days, you should feel amazing and also be quite a few pounds lighter.

Note that it is imperative during this phase to not deviate from the strict guidelines to reap the best results. Cheating may ruin the effects of Attack and if temptation strikes, you are better off moving onto Phase 2. Don't fear phase 2, it's the crux of the diet and where you will lose and say goodbye to the extra weight.

  • Follow the Attack Phase for the number of days based on the amount of weight you plan to lose.

    The average Attack period for all weights is 5 days.

    1-20 lbs: 2 days

    21-50 lbs: 5 days

    51 lbs and up: 7 days

    Over 100 lbs with doctor's supervision up to 10 days.

    I will repeat, please do not be afraid to move on to Phase 2, the Cruise Phase, it is after all the core weight loss phase in this program. Extending your Attack Phase longer than necessary may actually end up stunting your weight loss. You don't want to do that!

  • You may only eat pure lean proteins such as:Turkey, Chicken, Lean cuts of beef, 97% lean hamburger, lean ham, all seafood, shellfish and fish. Fat free dairy products like skim milk, cottage cheese, yogurt (natural flavored, no fruit flavors).Sugar free gum and diet sodas are also acceptable. Seasonings and vinegars will help you create dressings and keep plain meat from becoming boring. Check for low sodium versions and avoid any seasoning mixes that include sugar. Sugar substitutes are allowed, such as aspartame or Splenda.
  • 1.5 L minimum in water intake daily. This will prevent gout, help ease headaches and assist with bowel movements. Do not ignore this minimum requirement. It's best taken as water, but diet sodas, coffee and tea also count towards your daily intake.
  • 1.5 TBS of oat bran daily. This can be taken anyway you like. Mix it with skim milk and microwave for an oatmeal like taste. Mix with yogurt, or use in other recipes to make muffins, cakes or breads.
  • A 20 minute daily walk. No excuses. Find 20 minutes each day during Attack to take a nice paced walk. You may substitute your walk for 20 minutes of another form of exercise, but it should be something that engages the full body.
  • Although not required, it is a good idea to take a daily multi-vitamin.

My favorite Dukan friendly items - These items help me stay on track

Bob's Red Mill Organic Oat Bran Hot Cereal, 18 Ounce Bags (Pack of 4)
Bob's Red Mill Organic Oat Bran Hot Cereal, 18 Ounce Bags (Pack of 4)

Oat Bran is not the same thing as oatmeal. Make sure you have the right product as you must take 2 TBS daily. I enjoy mine mixed in yogurt or made with skim milk much like oatmeal.

 
Torani Sugar Free Syrup, Peach, 25.4 Ounce
Torani Sugar Free Syrup, Peach, 25.4 Ounce

I add this to plain fat free yogurt and sometimes I blend that with ice and skim milk for a wonderful treat.

 

Phase 2: Cruise

Dukan Diet Cruise Phase - AKA the weight loss phase and the Core of this plan

This phase alternates between two diets, following along until you reach your true weight.

  • PP: Pure Protein, basically follow the attack diet.

    PV: Pure Protein plus a select amount of vegetables. Salad greens, tomatoes, broccoli, cauliflower, carrots, peppers, onions, mushrooms and many more lower carb veggies.

  • For those with over 40 lbs to lose us a 1/1 rotation of PP/PV

    For those with less to use and if they find it acceptable use a 5/5 rotation.

    You will lose weight either way, but the diet is easier to stick to, especially in longer lengths on a 1/1 rotation.

  • 2 TBS of oat bran every day
  • 1.5 L of water intake daily
  • 30 minute brisk walk every day.

Phase 3: Consolidation

Dukan Diet Consolidation Phase - Congratulations, you've reached your true weight now it's time to make it yours for life!

The hard work is over, but total freedom of food choice is not given back quite yet. For every pound you lost, you'll be in this phase for 5 days. For example if you lost 20 lbs, consolidation will last 100 days. This is to reassure your body of it's new weight. A downfall of many diets is when you return to eating "normally" the weight piles back on. This phase will ensure you solidify your new weight for life.

  • You will have 1 day of PP every week. The book suggests Thursdays, but work what's best for you. No exceptions.
  • The rest of the week is PV with all the allowed foods you have on PP and PV in any amount. Plus the foods listed below.
  • One serving of fruit per day. The only fruits off limits are bananas, grapes, cherries, anything dried or nuts.
  • 2 slices of wholemeal bread per day.
  • One serving of cheese per day, any kind.
  • 2 servings of starchy foods per week.
  • 2 celebration meals per week. Pick a meal and you may enjoy a drink, appetizer, main course and desert. No seconds, but generous servings. The celebration meal is limited to just the meal and the second meal must be separated by at least a day.
  • 2 TBS of oat bran daily.
  • Walk at least 25 minutes per day.

My Favorite Exercise Options - Get fit in your living room with the Wii

I love the Wii Fit. It's great for stretching and warming up your muscles. You can also get in a really good work out with some of the "games" available for the system.

Just Dance - Nintendo Wii
Just Dance - Nintendo Wii

This game is a lot of fun. Select your favorite song and get your dance on.

 
The Biggest Loser Challenge - Nintendo Wii
The Biggest Loser Challenge - Nintendo Wii

Motivational work outs that increase in difficulty as you get stronger.

 

Phase 4: Stabilization

Dukan Diet Stabilization Phase - You're done, but here are a few guidelines to ensure you stay there.

Stabilization gives you the ability to eat with freedom again, however a few rules will help keep you from slipping back into old habits.

  1. PP Thursdays (or another day of your choice) remain. This is to help you combat any over eating and lose any slight gains. Every week, every Thursday. PP only. Refer to the Attack diet for guidelines.
  2. 3 TBS of oat bran daily.
  3. Never take elevators or escalators, use the stairs!
  4. 20 minute walk daily.
  5. Eat normally the rest of the week. Choose wisely, relying on the 100 foods allowed during Cruise as the core of your diet.

Dukan Diet is also Available as an e-Book - Take it with you on your smart phone, iPad or Kindle!

If you haven't downloaded the free Kindle App for your smart phone, iPad or even computer. Do so now! There are tons of great books out there, often cheaper or free in the electronic version.

The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever
The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever

I love being able to access my Dukan Diet book anytime on my smart phone through the free Kindle App. I also can pull it up in full size on my iPad, computer or Kindle. I know I have too many gadgets! But really, I am enjoying eBooks immensely and it's the best way to always have this great resource to the diet with you.

 

Walk this Way - 30 Minutes Everyday is the Secret to Keeping the Weight off

No excuses! You can split up the walk, try a 15 minute walk break in the morning and afternoon. You can also change it up for a different form of exercise. But everyday, get your tush moving.

Photo used under Creative Commons from o5com.

Eat McDonalds and Lose Weight - 2 free movies to watch on Hulu.com

Have you seen Supersize Me? The movie where Morgan Spurlock, a documentary filmmaker, ate nothing but McDonalds for a solid month and he gained 25lbs. Well, Fat Head is a documentary that set out to debunk some of the so called facts in Supersize Me. Jimmy Moore also ate McDonalds for a solid month, but by utilizing his brain he was able to lose weight, reduce his body fat and lower his bad cholesterol while raising the good kind. Fat Head's big secret? He used his head and kept carbs and calories in check while walking for exercise 6 out of 7 days a week. The movie does a good job of explaining the science and politics that surround the so called obesity epidemic.

It's also worth noting that Jimmy Moore in Fat Head did not worry about the fat content of his food, as he states low fat diets make people feel depressed. Instead he focused on calories and carb counts. Dukan advises you to keep low fat and low carb because in doing so it automatically controls your calories. It is extremely difficult to consume enough Dukan approved foods every single day and gain weight. Dukan believes if you were good at counting calories you wouldn't have any weight to lose.

Diet Survey - What's your go to for slimming down?

Photo used under Creative Commons from Alan Cleaver.

What type of diet do you find most effective?

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What's your experience with Low Carb / Low Fat Dieting? - Share your thoughts on the Dukan Diet or ask a question!

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    • profile image

      anonymous 5 years ago

      Thanks for sharing, the diet makes sense and I'm sure it can work.

    • butterfryby profile image

      butterfryby 5 years ago

      I love that you put video games as workouts. I love my kinect!

    • pixelposy profile image
      Author

      pixelposy 5 years ago

      @JulietJohnson: What rotation are you doing? It's quite common, especially in women to not see the scale move during PV. It is still important to keep your PP and PV even for the diet to be effective. Keep up the great work!

    • JulietJohnson profile image

      JulietJohnson 5 years ago

      I'm on Dukan now - Day 9 and I'm stalled. Everything went great until Day 7 when I went to Costco and bought a fruited Greek yogurt. Since then, no weight loss. However, I'm staying strong. I love the food and so far, my biggest issue is drinking enough water and getting up in the night to eliminate same. oy! Can't win!However, during my 3 day hiatus, my bra straps have had to be tightened an inch and my belt is too big, even on the last hole. Yeay!! Thanks for the fun lens. You gave a great overview... did I miss the tips, specifically? I need all the help I can get!!

    • Grasmere Sue profile image

      Sue Dixon 6 years ago from Grasmere, Cumbria, UK

      An excellent lens. I'm adding it to my new "Starting the Dukan Diet" lens. Blessed by an angel today!

    • profile image

      Performancecars 6 years ago

      great lens very informative

    • profile image

      mikeygman 6 years ago

      Great information for beginners - keep up the good work :)

    • profile image

      unqedomain 6 years ago

      Interesting thank you for introducing Dukan Diet I appreciate it!!!

    • clemency lm profile image

      clemency lm 6 years ago

      Really interesting, informative lens. A friend of mine has lost 2 stone on the Dukan Diet and looks amazing - it does work!

    • profile image

      myraggededge 6 years ago

      Looks interesting - shall read some of those blog posts you feature here.

    • profile image

      JennySui 6 years ago

      I really didn't know anything about the Dukan Diet. i kerned something new today.

    • GreenfireWiseWo profile image

      GreenfireWiseWo 6 years ago

      I really didn't know anything about the Dukan Diet. Thank you for an informative lens.

    • Mrmakingusmile LM profile image

      Mrmakingusmile LM 6 years ago

      I use ti kiect games for the Xbox to help me get into exercise. Nice lens.

    • profile image

      moriain26 6 years ago

      Interesting point at the intro when you say that you have to stick to the diet when the weight is gone. That's what a lot of people forget. The weight goes back up when they stop:) Your diet consists of High protein low carb methods which is similar to what my hub is about.

      http://www.squidoo.com/high-protein-diet-plans

    • pixelposy profile image
      Author

      pixelposy 6 years ago

      @FitnessTom: Thank you for bringing up that point. I disagree that it defeats going low carb as long as an individual is not diabetic, the body will respond to a rise in insulin by producing glucagon keeping blood sugar stable.

    • profile image

      FitnessTom 6 years ago

      The Dukan diet always intriguied me and seems effective.

      I have one beef with it and that is that protein has been observed in many studies to spike your insulin. Going high on protein defeats the purpose of going low in carbs. Sad truth.

    • jaimepuxxle profile image

      jaimepuxxle 6 years ago

      Nice little introductory lens for all those out there interested in getting started with this diet. I'm currently in phase 2 and loving every moment of it. You definitely need the book though, so don't delay: ¡start today!

    • JavierMilian profile image

      JavierMilian 6 years ago

      I like the concept of this diet but it would be real hard to maintain muscle on this diet without some fat at least. I believe this is much better diet compared to what is considered normal but I think you may find my lens on carb cycling appealing. I loved this lens!

    • profile image

      miaponzo 6 years ago

      This sounds interesting.. :)

    • profile image

      miaponzo 6 years ago

      This sounds interesting.. :)

    • pixelposy profile image
      Author

      pixelposy 6 years ago

      @anonymous: thank you very much :)

    • pixelposy profile image
      Author

      pixelposy 6 years ago

      @LouisaDembul: Thank you :) No it isn't easy.

    • LouisaDembul profile image

      LouisaDembul 6 years ago

      Wish you all the best in your effort! It is not easy to start again after leaving it for a while- well done!

    • profile image

      anonymous 6 years ago

      Congrats on your original weightloss and your commitment to get back to it. Good luck to you.

    • profile image

      tony7542 7 years ago

      Great article! I love trying new diets. I just wrote one http://www.squidoo.com/5-simple-tips-for-weight-co... that might help.

    • profile image

      WriterBuzz 7 years ago

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    • profile image

      WriterBuzz 7 years ago

      Nice lens. I gave you a thumbs up, and hope that you continue to build lenses. I just made one Migraine Headaches that might interest you. Leave me a comment if you surf on by....