The Dukan Diet Made Easy

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Deliciously Dukan – Gina Keatley, CDN – Attack Phase Recipe

The heart of Dukan Diet coaching is a unique Daily Email Return Technology system, an interactive loop that helps us keep in touch with you. Every evening you will report about your day – your physical activity, weight and measurements, motivations, frustrations, food lapses and any foods you miss. Every morning you will receive precise instructions based on your answers from the night before. Youll start the day off right with motivation, food and physical activity instructions. Follow our advice and encouragement each day to reach your goal!

Maintaining Weight Loss After The Dukan Diet

  • 1Focus on the Stabilization Phase. Although the Consolidation phase starts weight maintenance, it’s the Stabilization phase that really focuses on weight maintenance long-term. You’re allowed a significant amount more freedom in your food choices, but you need to follow a certain day to day menu.XResearch source
  • One of the ânon-negotiable rulesâ of this phase is that you eat 3 tablespoons of oat bran everyday. You can add this to recipes, smoothies or sprinkled on other foods.
  • The Dukan Diet recommends continuing one day of the Attack phase to help maintain your weight loss long-term.
  • As far as exercise, the Dukan Diet wants you to continue exercising and emphasizes the need to increase your lifestyle activity .
  • 2Weigh yourself regularly. Regardless of what diet you follow long-term, one of the best ways to maintain your weight by weighing yourself regularly. This will help make sure you hold yourself accountable to your goal weight long-term.
  • Many studies show that people who have lost weight are able to keep it off longer and more easily when they’re weighing themselves at least once a week.XTrustworthy SourceAmerican Psychological AssociationLeading scientific and professional organization of licensed psychologistsGo to source
  • Make sure to weigh yourself weekly. However, weighing yourself daily won’t necessarily give you an accurate information day-to-day. Natural fluctuations in weight occur daily so once or twice a week is appropriate.
  • How Much Weight Can You Lose On The Dukan Diet

    Research has shown that dieters can lose up to 2 and a half stone on the Dukan diet.

    One Polish study followed a group of women on the plan for 8-10 weeks. And they found that overall the average weight loss recorded was approximately 15 kilograms.

    Many people have lost lots of weight on the plan and by eating the Dukan diet recipes but it depends how much you need and want to lose, Dr Dukan tells us. The main thing is getting to your true and natural weight and maintaining it.

    On the Dukan diet they deem your true weight as the weight you can reach without struggling, affecting your mood or your health. It is also the weight you can maintain long term without difficulty, hunger, and restricted eating.

    This goal weight takes into consideration factors like sex, age and height. Plus the heaviest and lightest weight you have been in your life.

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    Dukan Diet Made Easy What To Eat

    For the uninitiated, the Dukan diet consists of the consumption of 68 low-fat protein-rich foods during the first phase. It adds 32 non-starchy vegetables during the next stage.

    With that said, given below is the list of food items, which one can consume during the third phase, which forms the majority of the diet.

    Moreover, non-compliant items were added back during the Consolidation and Stabilization phase of the Dukan diet.

    What to Eat

    Dukan diet made easy What to eat

    The following are the items that you can consume during the Dukan diet.

  • Skinless poultry
  • Leafy Greens including Spinach, Kale, and Lettuce
  • Broccoli, Cauliflower, Cabbage, and Brussels Sprouts
  • Onions, Leeks, and Shallots
  • Non-fat dairy products including Milk, Yogurt, Cottage Cheese, and Ricotta
  • Lean beef, pork, veal, bison, and venison
  • Asparagus, artichokes, celery, and cucumbers
  • You might notice that the Dukan diet is one of the high-protein diets for those looking to lose a little weight.

    How To Do The Dukan Diet

    The Dukan Diet Made Easy Cookbook: Easy and Delicious for ...

    This article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.There are 13 references cited in this article, which can be found at the bottom of the page. This article has been viewed 14,511 times.

    The Dukan Diet is one of a few diet styles that focuses on foods that were eaten in primitive times .XResearch source It allows mainly protein-based foods and a variety of non-starchy vegetables. Both of these foods, according to the diet, are essential to rapid weight loss and long-term weight maintenance. The Dukan Diet is fairly simple to follow. It gives you a list of 100 foods that are “allowed” during and after the diet. You can eat as much or as little of these foods as you’d like. In addition, there are a variety of resources that give you different cooking tips and recipes that makes following the diet easy. Review each different phase of the diet, the allowed foods and different recipes so you can follow this program successfully.

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    Personalized Weight Loss Coaching

    Dukan Coaching is the only weight loss coaching that is truly personalized for permanent weight loss. We tailor our approach to your profile and lifestyle, which is essential to your long term success. Before you start Dukan coaching, you will need to find your , then answer 80 questions that will help us precisely define your program in detail. It will be adjusted daily based on your reports back to us.

    Following The Dukan Diet

  • 1Follow approved recipes and cooking techniques. With any diet, itâs important to follow approved recipes, foods and cooking techniques. When followed appropriately, you’ll see the best weight loss.
  • The Dukan Diet is made up of 4 distinct phases . Each phase comes with different “allowed foods” and cooking techniques. Make sure you’re familiar with what phase you’re in so you’re following the diet appropriately.
  • The Dukan Diet typically suggests low-fat cooking methods. Use little to no added fat when cooking.
  • 2Eat the right type of protein foods. The Dukan Diet specifically lists 68 sources of lean protein that are considered “allowed foods”. You can eat these protein sources in any phase of the diet. Make sure you only consume the following types of protein:
  • Seafood: arctic char, catfish, cod, flounder, grouper, haddock, halibut and smoked halibut, herring, mackerel, mahi mahi, monkfish, orange roughy, perch, red snapper, salmon or smoked salmon, sardines , sea bass, shark, sole, surimi, swordfish, tilapia, trout, tuna , clams crab, crawfish, crayfish, lobster, mussels, octopus, oysters, scallops, shrimp and squid.
  • Poultry: eggs, chicken, chicken liver, Cornish hen, fat-free turkey and chicken sausages, low fat deli slices of chicken or turkey, ostrich steak, quail, turkey and wild duck.
  • Vegetarian protein: seitan, soy foods and veggie burgers, tempeh and tofu.
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    The Dukan Diet Attack Phase: Short Quick And Successful Weight Loss

    The duration of the Dukan Diet Attack phase depends on your age, the weight you need to lose, and the number of diets you have done in the past. The Dukan Diet Attack phase usually lasts from 2 to 5 days, here are some guidelines:

    • Less than 10 lbs. to lose: 1 or 2 days
    • From 15 to 30 lbs. to lose: 3 to 5 days
    • More than 40 lbs. to lose: after consulting with your physician, this phase can last up to 7 days.

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    Deliciously Dukan – Gina Keatley, CDN – Permanent Stabilization Phase Recipe

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    The Dukan Diet was created by French medical doctor Pierre Dukan, who devoted his career to helping people lose weight. Since its introduction in France in 2000, the Dukan Diet swept across the country and remained the number one diet there ever since. The Dukan Diet books have gone on to become an international phenomenon, selling over 7 million copies around the world and has been translated in 14 languages. They are the perfect companion to your Program!

    *This site offers health and nutritional information and is designed for educational purposes only. It does not replace consultations with nutritionists, doctors, psychologists and/or other healthcare professionals. This program is not intended for people with diabetes dependent on insulin, who have eating disorders, problems with renal heart failure, depression, or for pregnant or breastfeeding women. If you suffer from any of these conditions, please visit a doctor, nutritionist and/or other healthcare professionals before starting any nutritional programs. Individual results may vary.

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    Dukan Diet Made Easy The Perfect Time

    The good news is that the Dukan diet does not require you to fast or follow any complicated meal times. However, it does have restrictions on foods on specific days during the diet.

    For example, during the cruise phase, one would need to switch between consuming only protein and eating vegetables. It helps a person with metabolism and starts their weight loss regimen.

    Moreover, alternate days can range from one to five days of only a protein diet, followed by days of both protein and vegetables. Diet experts recommend longer alternation cycles for those with much weight to lose.

    Lastly, during the consolidation phase, one day every week is for consuming pure protein. In other words, the Dukan diet is a protein diet providing the individual with a boost of energy as well as weight loss.

    The Dukan Diet Review: Does It Work For Weight Loss

    Many people want to lose weight quickly.

    However, fast weight loss can be difficult to achieve and even harder to maintain.

    The Dukan Diet claims to produce rapid, permanent weight loss without hunger.

    However, you may wonder if this diet would work for you.

    This is a detailed review of the Dukan Diet, explaining everything you need to know.


    • Nutrition quality: 2.5
    • Evidence based: 1.5

    BOTTOM LINE: The Dukan Diet is complicated, eliminates lots of healthy foods, may prompt health concerns due to its high protein content, and is probably not a long-term solution for weight loss.

    The Dukan Diet is a high-protein, low-carb weight loss diet that is split into four phases.

    It was created by Dr. Pierre Dukan, a French general practitioner who specializes in weight management.

    Dr. Dukan created the diet in the 1970s, inspired by an obese patient who said he could give up eating any food in order to lose weight, with the exception of meat.

    After seeing many of his patients experience impressive weight loss results on his diet, Dr. 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-protein, low-carb Stillman Diet, along with the Atkins Diet.


    The Dukan Diet is a high-protein, low-carb weight loss diet that is claimed to produce rapid weight loss without hunger.

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    Dukan Diet Pros And Cons

    No processed foods: All the food in the Dukan Diet recipes are natural, says Dr Dukan. And avoiding processed foods where possible will only benefit your health. No processed meats or fish. Its like what we used to eat years ago, so its the healthiest diet possible.

    High fat foods: The diet encourages both animal and plant fats including butter, fish, olive and sunflower oils. These contain vitamins, polyphenols polyunsaturated fats which are considered to be heart-healthy.

    Filling meals: Remember the Dukan diet advocates that you can eat as much of the prescribed foods as you like. One Amazon reviewer of the diet book commented: I dont feel hungry and the meals are completely satisfying and filling.

    Water weight loss: The initial weight you lose will be mainly water. A temporary state, the pounds are likely to return when you come off the diet.

    Missing key nutrients: The first phase doesnt allow any vegetables and its not until the third phase that dieters are allowed to eat fruits . This means that your body will be missing out on vital minerals and nutrients that are needed to help it function properly.

    Negative side effects: TOWIE star Maria Fowler said the diet of oat bran and protein led to mood swings, headaches and hunger pangs, as well as bad breath and constipation.

    Expensive: The Dukan diet is a lot of protein like lean meat and fish, which can often be expensive and add up during the weekly shop.

    Personalized Weight Loss Coaching Support

    The Dukan Diet Life Plan by Dr Pierre Dukan

    Dieting without support is a fight – against obesity, against society, against your own body – against all parts of yourself. The struggle to regain the slimmer body you deserve is too often unsuccessful as 8 out of 10 people who start a diet eventually regain the lost weight within a year.This is an unacceptable failure. Dr. Dukan has created his weight loss coaching program to help you put an end to being overweight, forever. True daily diet coaching is our strength. We never give up on you. Take control of your own health and join the Dukan coaching program.

    Before starting the Dukan Diet Weight Loss Program, consult your physician or other healthcare professional. The results achieved may vary with each individual.

    *The weight loss program offered by the Dukan Diet offers health and nutritional information and is designed for educational purposes only. It does not replace consultations with nutritionists, doctors, psychologists and/or other healthcare professionals. This program is not intended for people with diabetes dependent on insulin, who have eating disorders, problems with renal heart failure, depression, or for pregnant or breastfeeding women. If you suffer from any of these conditions, please visit a doctor, nutritionist and/or other healthcare professionals before starting any nutritional programs. Individual results may vary. .

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    The Dukan Diet Made Easy

    The must-have lifestyle companion to the international bestselling phenomenon The Dukan Diet. Millions have used the Dukan Diet’s unique 4-phase plan to achieve–and maintain–dramatic weight loss. Now comes The Dukan Diet Made Easy, a step-by-step guide for staying on track and easily incorporating the plan into your life, every day, in any situation. The Dukan Diet Made Easy includes clear, easy to understand explanations of the diet’s four phases, tips, and tricks for adapting the diet to any lifestyle, 60 delicious and easy recipes and weekly meal plans as well as answers to frequently asked questions. The Dukan Diet Made Easy is the indispensable, accessible, go-to resource for every Dukan dieter–whether they’ve already achieved their goals or are just beginning their weight loss journey.

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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.

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    Duka: : 4p: All: R1sindd 56 3/26/14 1: 21 Pm

    The On-the-Go Menu that follows calls for Dukan Diet products at times, but they are not the only options availableyou may use other brands provided that all the ingredients are Dukan-friendly. Just make sure to look for nitrite-free, sugar-free turkey jerky and low-sodium, sugar-free marinara or tomato sauce. Whenever Dukan Diet bars or cookies are specified, you may substitute with regular oat bran.

    Things Dietitians Wish You Knew About Losing Weight

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    A study published in 2015 in the journal Roczniki Panstwowego Zakladu Higieny looked at Polish women following the Dukan Diet. The women, who were ages 19 to 64, ate large amounts of animal protein per day and lost an average of 33 pounds in 8 to 10 weeks.

    While she doesnt recommend the diet overall, Jennifer Fitzgibbon, RDN, CDN, a registered oncology dietitian at Stony Brook Cancer Center in New York, says there are some positive aspects to it: a focus on lower fat proteins, using oat bran to get fiber, limiting alcohol and sugar, and recommending exercise and a lot of water.

    The main focus of the Dukan diet is to help people lose weight. It doesnt offer additional benefits, other than reducing your risk of obesity-related conditions if you can maintain the weight loss.

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    Is The Dukan Diet A Suitable Long

    Whilst there are some nutritional benefits, health experts do not consider the Dukan diet as a suitable long-term plan.

    The Dukan diet promotes a diet high in animal protein and low in carbohydrates for sustainable weight loss, says nutritionist Ellie Busby, founder of the plant based nutrition plan Vojo. But there are several problems with this method for weight loss.

    She recognises that Dukan is a ketogenic diet and that studies have proven these to lead to weight loss. However, dieters can expect to see the weight return rather fast after.

    The problem with these restrictive diets is that they do work in the short-term for weight loss. But people cant sustain them longer than around 6 months and end up putting all the weight they lost back on.

    They are also stressful to stick to and make socialising difficult because you cant easily eat out, she adds.

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