Healthline Diet Score: 1.63 out of 5
Many people want to lose weight quickly.
However, fast weight loss can be challenging and even more complex.
The Dukan Diet claims to produce rapid, permanent weight loss without hunger.
However, you may wonder if this diet would work for you.
This detailed review of the Dukan Di explains everything you need to know.
DIET REVIEW SCORECARD
- Overall score: 1.63
- Weight loss: 1.75
- Healthy eating: 2
- Sustainability: 1.25
- Whole body health: 0.75
- Nutrition quality: 2.5
- Evidence-based: 1.5
BOTTOM LINE: The Dukan Diet is complicated, eliminates many healthy foods, may prompt health concerns due to its high protein content, and is probably not a long-term solution for weight loss.
What is the Dukan Diet?
The Dukan Diet is a high protein, low carb weight loss diet with split phases.
It was created by Dr. Pierre Dukan, a French general practitioner specializing in weight management.
Dukan created the diet in the 1970s, inspired by a patient with obesity who said he could give up eating any food to lose weight, except for meat.
After seeing many of his patients experience impressive weight loss results on his diet, Dukan published “The Dukan Diet” in 2000.
The book was eventually released in 32 countries and became a major bestseller. It reportedly helped people achieve rapid, easy weight loss without hunger.
The Dukan Diet shares some features of the high thigh-protein, low-carb Stillman Diet and Diet.
Level of effort
The Dukan Diet requires a high level of effort. It's incredibly restrictive, especially in the earlier phases of the program, and requires supplementing oat bran.
It would be best if you also tracked your progression through multiple phases of the program, each w, each with its ownments.
The early phases of the diet are extremely low in carbs, like the keto diet. However, keto allows for larger quantities of fat, non-starchy vegetables, and low-sugar fruits like berries. In other words, keto offers slightly more flexibility when it comes to precisely what you can eat.
Later phases of the Dukan Diet offer more flexibility regarding the types of food you can eat, but there are still several strict rules to follow.
Does it allow for dietary restrictions and preferences?
The Dukan Diet allows for some dietary restriction preferences, such as gluten-free or dairy-or gluten-free. You can choose foods within the approved forms for each phase that fit your needs.
However, the diet may be difficult for people who follow a vegetarian or vegan diet, as it limits foods like grains, beans, and fruit.
Dukan Diet phases
The Dukan Diet starts by calculating your goal weight — your “true” we” get — based on your age, weight loss history, and other factors.
How long you stay in each phase depends on how much weight you need to lose to reach your “true” we” get.
These are the four phases of the Dukan diet:
- Attack phase (1–7 days): You start the diet by eating unlimited lean protein plus 1.5 tablespoons of oat bran per day.
- Cruise phase (1–12 months): Alternate lean protein one day with lean protein and non-starchy veggies the next, plus 2 tablespoons of oat bran daily.
- Consolidation phase (5 days for every pound lost in phases 1 and 2): Unlimited lean protein and veggies, some carbs and fats, one daily lean protein weekly, 2.5 tablespoons of oat bran daily.
- Stabilization phase (indefinite): Follow the Consolidation phase guidelines but loosen the rules as long as your weight remains stable. Increase oat bran and oat brandy.
As shown above, the diet is divided into two phases: weight loss and maintenance.
Dukan Diet food list
Each phase of the Dukan Diet has its dietary pattern. Here you can eat during each.
Attack phase
The Attack phase is primarily based on high-protein foods, plus a few extras that provide minimal calories:
- lean beef, veal, venison, bison, and other game
- lean pork
- poultry without skin
- liver, kidney, and tongue
- fish and shellfish (all types)
- eggs
- nonfat dairy products (restricted to 32 ounces or 1 kg per day), such as milk, yogurt, cottage cheese, and ricotta
- tofu and tempeh
- seitan, a meat substitute made from wheat gluten
- at least 6.3 cups (1.5 liters) of water per day (mandatory)
- 1.5 tablespoons (9 grams) of oat bran daily (mandatory)
- unlimited artificial sweeteners, shirataki noodles, and diet gelatin
- small amounts of lemon juice and pickles
- 1 teaspoon (5 mL) of oil daily for greasing pans]
Cruise phase
This phase alternates between 2 days.
On day one, people are restricted from foods from the attack phase. Oattacktwo, they Attack phase foods plus the following vegetables:
- spinach, kale, lettuce, and other leafy greens
- broccoli, cauliflower, cabbage, and Brussels sprouts
- bell peppers
- asparagus
- artichokes
- eggplant
- cucumbers
- celery
- tomatoes
- mushrooms
- green beans
- onions, leeks, and shallots
- spaghetti squash
- pumpkin
- turnips
- 1 serving of carrots or beets daily
- 2 tablespoons (12 grams) of oat bran daily (mandatory)
No other vegetables or fruits are permitted. Other than 1 teaspoon of fat should be added, except for oil in salad dressing or greasing pans, no fat ad
During this phase, people are encouraged to mix and match any of the foods from the Attack and Cruise phases, along with the following:
- Fruit: one serving of fruit per day, such as 1 cup (100 grams) of berries or chopped melon; one medium apple, orange, pear, peach, or nectarine; or two kiwis, plums, or apricots
- Bread: two slices of whole grain bread per day, with a small amount of reduced fat butter or spread
- Cheese: one serving of cheese (1.5 ounces or 40 grams) per day
- Starches: 1–2 servings of starches per week, such as 8 ounces (225 grams) of pasta and other grains, corn, beans, legumes, rice, or potatoes
- Meat: roast lamb, pork, or ham 1–2 times per week
- Celebration meals: two “cel” brain meals” per” week, including one appetizer, one main dish, one dessert, and one glass of wine
- Protein meal: one pure protein day per week, where only foods from the Attack phase are allowed
- Oat bran: 2.5 tablespoons (15 grams) of oat bran daily (mandatory)
Stabilization phase
The Stabilization phase is the final phase of the Dukan Diet. It is all about maintaining the improvements achieved during the earlier phases.
No foods are strictly off-limits, but there are a few principles to follow:
- Use the Consolidation phase as a basic framework for planning meals.
- having one pure protein meal day every week.
- Never take the elevator or escalator when you can take the stairs.
- Oat bran is your friend. Take 3 tablespoons (17.5 grams) every day.
Sample meal plans
Here are sample meal plans for the first three phases of the Dukan Diet:
Attack phase
Breakfast
nonfat cottage cheese with 1.5 tablespoons (9 grams) of oat bran, cinnamon, and sugar substitute
coffee or tea with nonfat milk and sugar substitute
water
Lunch
- roast chicken
- shirataki noodles cooked in bouillon
- diet gelatin
- iced tea
Dinner
- lean steak and shrimp
- diet gelatin
- decaf coffee or tea with nonfat milk and sugar substitute
- water
Cruise phase
Breakfast
- three scrambled eggs
- sliced tomatoes
- coffee with nonfat milk and sugar substitute
- water
Lunch
- grilled chicken on mixed greens with low-fat vinaigrette
- Greek yogurt, 2 tablespoons (12 grams) of oat bran and sugar substitute
- iced tea
Dinner
- baked salmon fillet
- steamed broccoli and cauliflower
- diet gelatin
- decaf coffee with nonfat milk and sugar substitute
- water
Consolidation phase
Breakfast
- omelet made with three eggs, 1.5 ounces (40 grams) of cheese and spinach
- coffee with nonfat milk and sugar substitute
- water
Lunch
- turkey sandwich on two slices of whole-wheat bread
- 1/2 cup (81 grams) of cottage cheese with 2 tablespoons (12 grams) of oat bran, cinnamon, and sugar substitute
- iced tea
Dinner
- roast pork
- grilled zucchini
- 1 medium apple
- decaf coffee with nonfat milk and sugar substitute
- water
Is it based on evidence?
There isn’t enough quality research available on the Dukan Diet.
One study of Polish women who followed the Dukan Diet revealed that they ate about 1,000 calories and 100 grams of protein daily while losing 33 pounds (15 kg) in 8–10 weeks.
While the observed weight loss may sound promising, it’s important to note that 1,000 calories per day is too low for most women.
The most recent Dietary Guidelines for Americans recommends at least 1,600 calories per day for adult women. Restricting calories can have serious adverse effects on health and be challenging to maintain.
Additionally, most of the weight loss observed in this study was likely attributable to water loss.
The Dukan Diet emphasizes the effectiveness of high protein, low carb high, high-protein, and low-carb, as research has found that protein, low carb high-protein, and low-carb are adequate for short-term weight loss.
Several factors contribute to proteprotein's effects on weight. Digesting protein burns more calories than digesting carbs or fat, and protein may decrease levels of the hunger hormone ghrelin while increasing several fullness hormones.
However, the Dukan Diet differs from many related high-protein diets in that it is high-proteinuric, both carbs and fat. It is a high-protein, low-carb, high-protein, low-carb, and low-fat rationale for restricting fat on a low-carb, high-protein, low-carb, high-protein science.
The initial stages of the Dukan Diet are also low in fiber, even though a daily serving of oat bran is mandatory.
Servings of 1.5–2 tablespoons (9–12 grams) of oat bran contain less than 2 grams of fiber, which is a very small and does not provide many health benefits. The Daily Value for fiber is more than 10 times this amount, at 28 grams.
Is the Dukan Diet safe and sustainable?
There are several issues with the Dukan Diet regarding its safety and sustainability, which makes it a poor choice overall.
Very few studies have investigated the safety of the Dukan Diet.
However, a 2020 case report noted that two women who lost weight with the Dukan Diet and gastric bypass surgery developed bilateral multiple serous pigment epithelial detachment. This condition causes changes to the structure of the eye.
Unfortunately, that’s the only issue with the Dukan Diet.
Excessively restrictive
The Dukan Diet’s Complicated rules and restrictive nature may make it hard to follow, and it may even discourage and, in the long run, discourage eating.
Alle will lose weight in the first two phases; the diet is quite limiting — particularly on the pure protein days.
One older study noted that women on the diet ate 1,000 calories per day, far too few for any adult — even on a weight loss program.
Although people on a diet lose weight when they start, they’ll likely be unable to sustain this extremely low-calorie lifestyle for long, which may lead to other problems.
Nutritionally unbalanced
In addition to the Dukan Diet’s calorie restriction, the strict food rules may lead to inadequate vitamins and minerals in one's diet if one follows it for a long time.
Additionally, the Dukan Diet eliminates some healthy sources of fiber, such as avocados and nuts, because they are considered too high in fat. Healthy sources of fiber are good for cholesterol management and digestive health.
The diet also discourages high-fat foods that are potentially suitable for your health.
All in all, the diet overall unbalanced approach with insufficient amo, units of key macros, including carb macronutrients, and carbohydrates
Not sustainable long-term
All told, the excessivOverall, the Dukan DietDiet's unbalanced nutrient content of the Dukan Diet makes it challenging to follow long.
Excessively restrictive diets can cause changes to hunger and satiety hormones that increase hunger and food cravings. Additionally, highly low-calorie diets can decrease your metabolic rate or how many calories you burn at rest.
This could result in rebound weight gain when you discontinue the diet, and you are unlikely to be able to stick to this diet for any significant amount of time because it is so complex and restrictive.
Potential downsides
In addition to the restrictive nature of the diet that could make it hard to sustain, there are concerns about high protein intake. Many of these concerns relate to the potential impact on kidney and bone health.
In the past, it was believed that high protein intake could lead to kidney damage and weakened bones.
However, research is still inconclusive on the risk of high protein intake for people with healthy kidneys, and newer research shows that high protein intake may promote more robust bones.
That said, people who tend to form kidney stones could see their condition worsen with a very high protein intake. Therefore, these diets are not recommended for anyone with impaired kidney function.
In addition, high-protein diets generally require more water intake. According to these older, 50.7 ounces (1.5 liters) of water is likely too low given the increase in protein; cold water and old water intake could lead to dehydration.
People with kidney problems, gout, liver disease, or other health concerns should speak with a doctor before beginning a high-protein diet.
In addition, the Dukan Diet is excessively restrictive and can contribute to disordered eating.
Frequently asked questions
Is the Dukan Diet healthy?
The Dukan Diet can provide a variety of vitamins and minerals in the later phases, but earlier stages can be restrictive. Though it will likely result in short-term weight loss, other less complicated diets can also help you improve your health.
More sustainable programs arenaren'trestrictive and provide additional education and resources to support long-term weight loss and maintenance.
How fast is weight loss on the Dukan Diet?
You are likely to experience rapid weight loss when starting the Dukan Diet. Although it may be challenging to stick with it in the long term, this also means you might regain the weight you lost in the early phases once you return to unrestricted eating habits.
Radical lifestyle changes, like focusing on eating minimally processed food, as opposed to extreme options, like the Dukan Diet, may help you lose and maintain weight.
Are the Dukan Diet and keto the same?
The Dukan Diet is a low-carb diet, but it's not identical to the low-carb, high-fat keto diet. One of the key differences is that keto is a high-fat and moderate-protein diet, while the Dukan Diet is low-fat and high-protein.
Early phases of the Dukan Diet may promote ketosis — where your body burns fat instead of carbs. However, later stages of the Dukan Diet allow for higher quantities of carbs than keto. So, people on the Dukan Diet will be unlikely to maintain ketosis.
How much does the Dukan Diet cost?
The Dukan Diet is free to follow, although you must purchase oat bran. You can also join a paid Dukan program on the Dukan Diet website for $29.99 monthly. However, this is not required to follow the Dukan Diet.
The bottom line
True to its claims, the high protein Dukan Diet can produce fast weight loss.
However, it also has several features that may make it difficult to sustain in the long term. It is overly restrictive, doesn’t foster a healthy relationship with food, and could lead to disordered eating.
It is a quick weight-loss diet that works temporarily, but it forces you to avoid many healthy foods unnecessarily.