The Dukan Diet Review: Does It Work for Weight Loss?

Many people want to lose weight fast.

However, rapid weight loss can be difficult to achieve and even more difficult to maintain.

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

However, you may be wondering if this diet will work for you.

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This is a detailed review of the Dukan Diet that explains what you need to know.

DIET review score

Overall score: 1.63

Weight loss: 1.75

Healthy eating: 2

Durability: 1.25

Whole-body health: 0.75

Nutritional quality: 2.5

Based on evidence: 1.5

SUMMARY:

The Dukan Diet is complex, it eliminates a lot of healthy foods, it can cause health problems due to high protein and it is probably not a long term solution for weight loss.

What is a Dukan Diet?

The Dukan Diet is a high protein, low carbohydrate weight loss diet that is divided into four steps.

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

Dr. Ducan created the diet in the 1970s, inspired by an obese patient who said he could stop eating anything to lose weight without meat.

After many of his patients experienced impressive weight loss results with their diet, Dr. Ducan published The Ducan Diet in 2000.

The book was eventually published in 32 countries and became a huge bestseller. It has been reported to help people lose weight quickly and easily without starvation.

The Ducan Diet shares some of the features of the high-protein, low-carbohydrate Steeleman diet with the Atkins diet.

SUMMARY:

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

How does it work?

The Dukan Diet begins by calculating your target weight as your “true” weight based on your age, weight loss history and other factors.

How long you stay at each stage depends on how much weight you need to lose in order to reach your “true” weight.

There are four stages to this Dukan Diet:

Attack Phase (1 to 7 days): Start the diet by eating unlimited fatty protein plus 1.5 tablespoons oat bran daily.

Cruise episode (1-12 months): The next day is an alternative fatty protein with fatty protein and starchy vegetables, as well as 2 tablespoons of oat bran.

Integration phase (5 days for each pound lost in episodes 1 and 2): unlimited protein and lean vegetables, some sugars and fats, fatty protein once a week, 2.5 tablespoons of oat bran daily.

Stabilization Phase (indefinite): Follow the instructions in the consolidation phase, but loosen the rules as long as your weight is stable. Oat bran is increased by 3 tablespoons per day.

As shown above, the diet is divided into two weight loss stages and two maintenance stages.

SUMMARY:

There are four steps in the Dukan Diet. The duration of each depends on how much weight you need to lose.

Include and Avoid Food

Each step of the Dukan Diet has its own dietary type. You can eat it every single time.

Attack episode

The attack phase is basically a protein rich diet as well as some extras that provide the minimum calories:

Fatty beef, veal, venison, bison and other game animals

Lean pork

Without chicken skin

Liver, Kidney and Tongue

Fish and shellfish (all kinds)

Eggs

Lean dairy products (limited to 32 ounces or 1 kg per day) such as milk, yogurt, cottage cheese and ricotta

Tofu and Temped

Citan, a meat substitute made with wheat gum

At least 6.3 cups (1.5 liters) of water per day (required)

1.5 tablespoons per day (9 g) oat bran (required)

Unlimited Artificial Sweeteners, Shirtaki Noodles and Diet Gelatin

A small amount of lemon juice and pickles

1 teaspoon (5 ml) of oil per day from the grease mold

Cruise episode

This phase alternates between two days.

On the first day, dieters limit themselves to attack phase meals. On the second day, they allowed the following vegetables along with the attack phase food:

Spinach, kale, lettuce, and other leafy greens.

Broccoli, cauliflower, cabbage, and Brussels sprouts

Bell pepper

Asparagus

Artichokes

Eggplant

Cucumber

Celery

Tomatoes

Mushrooms

Green beans

Onions, curls and sheets

Spaghetti squash

pumpkin

Turnip

1 Serve carrots or beets daily

Oat bran 2 tablespoons a day (12 g)

No other vegetables or fruits are allowed. No fat should be added, except 1 teaspoon (5 ml) of oil in salad dressings or for greasing tins.

Integration episode

During this step, dieters are encouraged to mix and match any of the following attack and cruise stage foods:

Fruits: Serve one fruit a day, such as 1 cup (100 g) of berries or chopped watermelon; One medium apple, orange, pear, peach, or nectar; Or two kiwis, plums or apricots.

Bread: two pieces of whole wheat bread a day with a small amount of low-fat butter or spread.

Cheese: One cheese (1.5 ounces or 40 grams) is served daily.

Starch: 1-2 servings of starch per week, such as pasta and other grains, corn, beans, lemon, rice, or potatoes, 8 ounces (225 grams).

Meat: Lamb, pork or ham roast 1-2 times a week.

Celebration meals: Two “celebration meals” per week, including an appetite, a main course, a dessert and a glass of wine.

Protein meals: Give a "pure protein" each week where only attack phase meals are allowed.

Oat bran: 2.5 tablespoons (15 g) of oat bran per day (required).

Stabilization Phase (indefinite):

The stability phase is the final stage of the Dukan diet. It is about maintaining the improvements made in the previous stage.

No diet is strictly restricted, but there are some principles to follow:

• Use the integration phase as a basic framework for planning meals.

• Follow up with a “pure protein” meal each week.

• Never use the elevator or escalator when you can use the stairs.

• Oat bran is your friend. Take 3 tablespoons (17.5 g) a day.

SUMMARY: 

The Dukan diet allows high protein foods in the first stage and plant proteins in the second extreme. Add a limited portion of carbohydrates and fat in the third stage with a loose guide in the final stage.

Sample Meal Plan

Here's a sample meal plan for the first three stages of the store diet:

Attack episode

Breakfast

• 1.5 tablespoons (9 g) oat bran, cinnamon, and fat-free cottage cheese sugar substitute

• Coffee or tea with skim milk and sugar substitutes

• Water

lunch

• Grilled chicken

• Bolele cooked shirtaki noodles

• Diet gelatin

• Iced tea

Dinner

• Thin steak and shrimp

• Diet gelatin

• Decaffeinated coffee or tea with skim milk and sugar substitutes

• Water

Cruise stage

Breakfast

• Three broken eggs

• Chopped tomatoes

• Coffee with skim milk and sugar substitutes

• Water

lunch

• Grilled chicken with vegetables mixed with low-tub vinegar

• Greek yogurt, 2 tablespoons (12 g) oat bran, and sugar substitute

• Iced tea

Dinner

• Baked salmon fillet

• Steamed broccoli and cauliflower

• Diet gelatin

• Decaffeinated coffee with skim milk and sugar substitutes

• Water

Consolidation episode

Breakfast

• Omelette made with three eggs, 1.5 ounces (40 grams) of cheese, and spinach

• Coffee with skim milk and sugar substitutes

• Water

lunch

• Turkey sandwich on two pieces of whole wheat bread

• 1 tablespoon (12 g) 1/2 cup cottage cheese with oat bran, cinnamon and sugar substitute (61 g)

• Iced tea

Dinner

• Roasted pork

• Grilled zucchini

• 1 medium apple

• Decaffeinated coffee with skim milk and sugar substitutes

• Water

SUMMARY: 

The Dukan diet includes lots of meat, vegetables, oat bran, tea, and coffee.

Is it based on evidence?

There is not much quality research on the Dukan diet.

However, a study of Polish women following the Dukan diet found that they consumed about a thousand calories and 100 grams of protein per day while losing 33 pounds (15 kg) in 8 to 10 weeks.

Furthermore, many studies show that other high-protein, low-carbohydrate diets have significant benefits for weight loss.

There are several factors that contribute to the beneficial effects of protein on weight.

One is the increase in calories burned during gluconogenesis, a process in which protein and fat are converted to glucose when carbohydrates are limited and protein intake is high.

Your body's metabolic rate also increases significantly after eating protein rather than eating carbohydrates or fats, making you feel full and satisfied.

Also, protein lowers the appetite hormone ghrelin and increases various stimulating hormones, so you end up eating less.

However, the Dukan diet differs from many related high protein diets in that it limits both carbohydrates and fats. It is a high protein diet, low in sugar and low in fat

The reason for limiting fat in low-carb, high-protein diets is not based on science.

One study found that people who ate fat with a high-protein, low-carb diet burned an average of 699 calories more than they did to avoid fat.

The Ducan Diet is low in fiber in the early stages, although oat bran daily serving is mandatory.

1.5 to 2 tablespoons (9 to 12 grams) of oat bran contains 5 grams less fiber, which is a very small amount which does not provide many of the health benefits of a high fiber diet.

Also, several healthy sources of fiber, such as avocados and walnuts are not included in the diet because they are considered too high in fat.

SUMMARY:

Although no quality research has been done on the Dukan Diet itself, there is ample evidence to support a high-protein, low-carb approach to weight loss.

Is it safe and sustainable?

The safety of the Dukan diet has not been studied.

However, there are concerns about high protein intake, especially its effects on kidney and bone health.

In the past, it was believed that high protein intake could lead to kidney damage.

However, more recent studies have shown that a high-protein diet is not harmful for people with healthy kidneys.

That being said, the tendency to form kidney stones can lead to further deterioration of their condition as a result of consuming too much protein.

As long as you eat vegetables and fruits high in potassium, your high-protein diet will not improve bone health.

In fact, recent research suggests that a high-protein diet has beneficial effects on bone health.

People with kidney problems, gout, liver disease or other serious illnesses should talk to a doctor before starting a high-protein diet.

Be aware that the complex rules and limited nature of the diet can make it more difficult to comply.

Although most people will lose weight in the first two steps, dieting is quite limited, especially on “pure protein” days.

The diet also advises against high fat foods which are potentially good for health. The inclusion of animal and vegetable fats makes a low carb diet healthier, more enjoyable and easier to follow in the long run.

SUMMARY:

The Dukan diet is probably safe for most people but people with certain medical conditions may want to avoid it. Your restrictions on high-fat foods may not be the best for your health.

BOTTOM LINE:

True to its claim, a high protein Dukan diet can lead to rapid weight loss.

However, it also has a number of features that can make it difficult to maintain in the long run.

At the end of the day, it’s a fast weight loss diet that is effective but unreasonably forces you to avoid lots of healthy foods.