Dukan Diet 2 Meal Plan

Does The Dukan Diet Really Help You Lose Weight

Weight Loss: Dukan Diet Attack Phase + Tips (6lbs in 2 weeks )

U.S. News & World Report ranked the Dukan Diet number 41 in its 2019 best diets overall list and number 31 for best weight loss diets. The Dukan Diet claims you can lose up to 10 pounds during the first week of following the diet, but since its a strict plan, it can be difficult to sustain long-term.

The Dukan Diet lacks specific scientific research to support its claims, efficacy, and long-term effects on overall health. However, there have been studies that suggests that high-protein, low-carb diets are effective for weight loss in the short-term.

A May 2018 study from Applied Physiology, Nutrition, and Metabolism suggests that low-carb diets, such as the Dukan Diet, are effective for helping women with prediabetes reduce their risk of heart disease. However, its important to note that most studies researching the effects of high-protein, low-carb diets do not include restricting dietary fats as outlined in the Dukan Diet. So its harder to assess the effects of the diet both short- and long-term.

More research and evidence is needed to support the claims that following low-carb, high-protein, low-fat diets, such as the Dukan Diet, are safe and effective for weight loss.

Group #: Lean Meat In Dukan Diet Phase 1

What Dukan calls lean meat is: veal, beef and, for those who might still eat it, horse-meat, rabbit and game.

Beef: every bit that is fit for roasting or grilling.

Good: beefsteak, sirloin, rump cut, collop, other bits trimmed to zero fat.Bad: T-bones, boned rib steak, boned loin-chop and other marbled bits.

Veal: the best choices are veal fillets and whatever that is fit for roasting. You can have boned chops but remember to trim the fat before cooking.

Horse-meat, rabbit and game: those kinds of meat are really lean, all parts should do as long as the meat isnt streaky.

There are no specific restrictions on how to prepare lean meat except that you are not allowed to use any additional fat: no butter, oil, sour / sweet cream .

That said, the best ways to prepare you meat are: gilling, roasting, cooking it on a spit, stewing, cooking folded in foil, pan-frying without fat , steaming, boiling etc.

You can cook meat for as long as you see fit. Heat processing melts the meats fat so the longer you cook your meat the leaner it becomes. On the other hand, overcooked meat loses most of its taste and flavor.

Some people like to eat raw meat which is pretty healthy providing that your meat comes from a reliable source . Unless you use oil to prepare dishes like steak tartare or carppacio, they are diet safe .

All of the above-mentioned kinds of meat can be minced, chopped, grated etc. You can mix your meat in various combinations with other allowed foods.

At Each Step A New Category Of Foods Is Available To Ensure Extra Motivation

7 steps to climb, one step a day: each day incorporates a new family of foods, so that you are rewarded on an ongoing basis and remain motivated over the long term, thereby encouraging those who make the choice to lose weight less quickly but without any frustration, satisfyng any cravings with a celebration meal on Sunday.

Monday: start with a clean slate a day of natural protein with no restrictions on quantities

Tuesday: Introduction of as many vegetables as you like!

Wednesday: Fruits can now be added to your menus

Thursday: Finally some bread, whole wheat of course!

Friday: Time for some cheese!

Saturday: Starchy foods can now be included

Sunday: Relax and enjoy the weekend with a celebration meal!

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Can The Dukan Diet Result In Weight Loss And Other Health Benefits

There havent been many quality studies on the Dukan Diet, but indirect research suggests high-protein, low-carb diets can be effective for weight loss.

A study published in The Journal of Pediatrics found that a high-protein, low-carb diet was effective in helping severely obese adolescents lose weight. And in a review published in August 2017 in the journal Nutrients that looked at popular diets without calorie targets, findings showed the Atkins Diet which has similarities to the Dukan Diet to be most effective for weight loss among the plans studied.

The Dukan Diet does promote weight loss, says Mary Ann Smith, RN, CDE, nursing supervisor for population health at Austin Regional Clinic in Texas, but its a weight loss thats hard to maintain. Whenever youre cutting out food groups and sticking to protein only, it can get boring and hard to stick to, she explains.

Origins Of The Dukan Diet

Dukan Diet 2

The Dukan diet is named after its creator Dr. Pierre Dukan, a French practitioner, who originally specialized in neurology. It was sometime later in his practice that he came across a friend who went through a tremendous weight loss. About his diet, he told the doctor that he could give up any food if it meant weight loss, but he could not even think of giving up on meat. Dr. Dukan was so impressed by this weight loss that he switched to the study of nutrition and dedicated his time and energy into developing this diet further.

It was in the year 2000 that Dr. Dukan came out with his very own permanent weight loss remedy. It was published under the name I dont know how to lose weight. Fast forward to 2010 and the Dr. Dukan diet movement crossed the borders of France to take entire Europe in its grip. And since then this movement has become unstoppable.

The Dukan diet was published in 14 languages and sold across 32 countries. It provided an effective and quick weight loss which led to its immense popularity. Over 8 million copies were sold making the Dukan diet a household name.

Also check out Kate middleton diet as she has been one of the early adopters of Dukan diet.

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What Do You Eat On The Dukan Diet

As I mentioned, the Dukan Diet is broken down into four phases. The first two phases are the most restrictive, especially the Attack phase which doesnt allow healthy fats, fruits, and vegetables .

Phase 1 –Attack

Also known as the Pure Protein phase, you can enjoy unlimited low-fat, high-protein foods, including lean beef, pork, poultry, non-fat dairy, eggs, fish, and tofu. Youre also allowed to eat 1.5 tablespoons of oat bran per day. According to Dr. Dukan, the oat bran is meant to reduce cholesterol and help prevent diabetes, but its also there to add fiber to your diet and promote satiety. The length of this phase ranges from two to seven days, depending on how much weight you need to lose.

Phase 2 – Cruise

After several days on phase 2, youll reintroduce non-starchy vegetables, such as cucumbers, mushrooms, spinach, asparagus, and broccoli. You will alternate between protein-only days and protein-vegetable days, along with two tablespoons of oat bran daily. Dieters stay in this phase until they reach their True Weight.

Phase 3 – Consolidation

Moreover, during the Consolidation phase, you can eat one to two servings of fruit and two slices of whole-grain bread per day. You’re also allowed to consume 1.5 ounces of hard cheese, one to two servings of starchy food, and one to two celebration meals per week. A celebration meal includes an appetizer, entrée, dessert, and one glass of wine.

Phase 4 – Stabilization

Dukan Diet: Enjoyable Healthier And Easy To Follow Diet In The Long Term

Weight loss can be struggling to achieve and even more challenging to maintain. Dukan meal plan claims to provide quick, permanent weight loss without any hunger. If you are wondering if this diet would work for you, read on to know more about the Dukan diet weight loss plan. Dukan Diet is almost similar to keto diet as both these diets focus on the consumption of protein and fat but no carbohydrates. The body will rely on glycogen stores for energy, meaning the body will get the energy by burning fat.

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What Does The 1200 Calorie Dukan Diet Look Like For 1 Day

I am a keep it simple person, I dont know about you. I really hate when dieters make 10 page menu plans to show you what to eat for 1 or 6 Days. So what does 1 Day look like on a 1200 calorie Dukan diet plan? I think a pictures is better than a blog post, dont you? Just scroll down on this page to get it. You get a shopping list too.

If you like it, print it, pin it, save it, share it, or bookmark this site. We have new diets menus posted every week. If you want to try this for 7 days, go directly to our 7 Day Diet Plan page by clicking here. If want to try it for 1, 2, 3, 4, 5, or 6 Days click on any of the links below to go to the number of day that you would like to print.

Who Should Avoid The Dukan Diet

Dukan Diet Attack Phase Day 2

This diet is not recommended for people with existing health conditions as it restricts a lot of nutrients. People suffering from kidney disease, diabetes, heart disease and pregnant or breastfeeding women should avoid this diet. As this diet allows the consumption of red meat, which can increase the risks of certain cancers such as colon cancer. Thats why it is recommended to consult your healthcare professional before giving this diet a shot.

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General Guidelines For The Dukan Diet For Women

  • Your food menu must consist of items listed in the food list of the Dukan diet
  • You must keep track of your daily calorie consumption to fasten the weight loss process
  • Avoid consumption of any processed or packaged food
  • Drink at least 7-8 glasses of water to hydrate your body daily
  • Indulge in a healthy exercising routine
  • Consult with your doctor or physician beforehand

Who Should Avoid The Dukan Diet And Why

The Dukan Diet is not recommended for anyone with an existing health condition because it restricts a lot of nutrients. For someone with diabetes, kidney disease, or heart disease, or those who are pregnant or breast-feeding, the risks far outweigh the benefits, says Fitzgibbon.

Theres too much protein for people with kidney disease or those at risk of kidney stones, not enough fiber for heart disease patients, and the diet makes insulin regulation difficult for people with diabetes.

Other health concerns include constipation, bad breath, tiredness, and headaches, says Smith.

Youll feel tired and foggy and might not be able to maintain exercise, she says.

Furthermore, because the Dukan Diet allows you to liberally eat red meat, it may also raise your risk for certain kinds of cancer, like colon cancer, according to Harvard Medical School.

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The Dukan Diet A Nutritionists Verdict

For nutritionist Ellie Busby, the Dukan Diet is a hard no:

I would strongly discourage anyone from following the Dukan diet and encourage a whole food plant-based approach for sustainable weight loss, she tells us. As previously stated, the Dukan diet is very restrictive. Studies show that only 6% of people who lose weight manage to maintain it.

Whilst Ellie appreciates that protein is more filling than carbohydrates and fat, its high consumption of animal protein is alarming.

What Is The Dukan Diet

Pin by Ragena Wiederspahn on Info for Foodicine

The Dukan diet is a high-protein, low carb, low fat plan made up of four phases which aid weight loss.

The low-carb diet was devised by French doctor Pierre Dukan in the 1970s and prescribed to his obese patients. After a string of successful results, he shared his findings in 2000. Going on to publish The Dukan Diet book in the UK in 2010.

Its four phases are called: Attack, Cruise, Consolidation and Stabilisation, says Monica. In the first two, you are limited to the 100 foods permitted, which are used to make up tasty recipes.

The latter two phases are then designed to help you wean off the plan. Thereby ensuring that the weight loss wont go immediately back on after all your hard work.

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How This Days Menu Compares With Healthy Eating Guidelines

The Dukan diet is really low in calories, fat and saturates. Healthy eating guidelines recommend that less than one third of calories come from fat, with no more than a tenth coming from saturates. In this day of the attack phase 26 percent of calories come from fat and 8.5 percent come from saturates.

Its exceptionally high in protein though. Most women need around 45g of protein and men around 55g of protein a day. This days menu contains around three times these amounts.

Its also very low in carbs and fibre. For good health, around half of all calories should come from carbs and we should have 18g fibre each day. Just 15 percent of calories are coming from carbs with this menu and fibre intakes are seriously low!

How Does It Work

The Dukan Diet starts by calculating your goal weight called your true weight 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 weight.

These are the four phases of the Dukan diet:

  • Attack Phase : You start the diet by eating unlimited lean protein plus 1.5 tablespoons of oat bran per day.
  • Cruise Phase : Alternate lean protein one day with lean protein and non-starchy veggies the next, plus 2 tablespoons of oat bran every day.
  • Consolidation Phase : Unlimited lean protein and veggies, some carbs and fats, one day of lean protein weekly, 2.5 tablespoons of oat bran daily.
  • Stabilization Phase : Follow the Consolidation Phase guidelines but loosen the rules as long as your weight remains stable. Oat bran is increased to 3 tablespoons per day.
  • As shown above, the diet is divided into two weight loss phases and two maintenance phases.


    The Dukan Diet has four phases. The duration of each depends on how much weight you need to lose.

    Each phase of the Dukan Diet has its own dietary pattern. Heres what youre allowed to eat during each.

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    What To Drink On The Dukan Diet

    Introduction to The Dukan Diet – U.S. and Canada

    Drinking plenty is a very important part of the Dukan diet, especially during protein days. The suggested 2-3 litres of liquids per day can seem like a daunting task when you start the diet, however you will quickly learn that it’s not only manageable, but can help you enjoy your meals and avoid cravings.

    One thing we should get out of the way first is that liquids does not mean just water. You are encouraged to drink with every meal any of the following:

    Water – bottled, sparkling, or tap

    Tea –no sugar, but you can use sweeteners or skimmed milk herbal tea is allowed too

    Coffee –no sugar, but you can use sweeteners or skimmed milk

    Diet sodas –diet Pepsi, coke zero, or any other sugar-free drink

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    Dukan Diet Phase : Attack Phase

    During this phase, you will jump-start your metabolism to facilitate rapid and huge weight loss. On average, dieters will lose 4 to 6 pounds within a week. You are only allowed to have lean or fat-free protein foods, i.e. 64 animal proteins and 4 vegetable proteins. Therefore, the Phase 1 is also known as Pure Protein Phase. You have to drink at least 2 liters of fluid, which can be plain water or unsweetened drink. Besides dieting, you should add mild physical activities to your daily life, such as slow walk and climbing up stairs.

    The Initial Weight Gain

    It often happens that when a dieter passes on from the Attack Phase to the PV, the weight loss, once so spectacular, is now progressing at the minimum rate. Some dieters report that they even regained some of the weight theyd just lost. What is happening? Nothing to be worried about.

    When you feed yourself with large amounts of protein your body, apart from burning the fat, loses significant amounts of water. Now, when you add variety to your menu and start eating vegetables, your body strives to regain its natural balance and, among other things, starts to replenish its water reserves.

    Dont worry. The real weight loss that is caused by the elimination of the bodys excessive adipose tissue is still in effect. The results may not be visible on the scale but theres no harm being done to the weight loss process.

    The moment you return to the PP sub-phase the body will get rid of the water and the scale will show you the progress again.

    If you record your weight daily you will notice that you weight loss curve is similar to this:

    Unless your goal is to lose 2 or 3 lbs, you are very likely to stay in the Phase 2 for weeks. You need to choose the frequency of switching between the sub-phases. There are a couple of ways in which you can approach the matter.

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