Dukan Diet – 4 phases and fast losing weight!

dukan diet

A lot of people think that we can start slimming in an effective way by restricting ourselves to small amounts of food and to things we just hate. Luckily for you, there are a lot of interesting methods of losing weight that can not only diversify your meals, but also provide your organism with things you like to eat. Obviously, we still have to follow some rules in order to achieve results we want, but thanks to Dukan diet, named after doctor Dukan, who came up with that, it is possible to enjoy slimming! Learn more about the ways of slimming with four steps of the diet!

But before we carry on, who can benefit from this method?

dr dukan
dr. Dukan

It is clear that not everyone can follow the diet, since there are medical limitations. The diet prepared by doctor Dukan, the authors of numerous books regarding proper nutrition, is designed for people without any major health issues. That is to say, it is recommended only for specific group of people. First of all, it is imperative that you are completely healthy. The diet cannot be used by women with child, nursing mothers, or people who are dealing with diabetes. Except for that, everyone, who works actively (physical work) and who workouts a lot should avoid this diet. Another group of people that should avoid using Dukan diet is adolescent youth.

This type of diet was prepared for motivated, mature people, who are looking for permanent loss of extra pounds. This diet is also great for everyone, who is not worried about changing their lifestyle!

What are the phases of Dukan diet?

We can distinguish four phrases during slimming with this diet: Attack Phase, Cruise Phase, Consolidation Phrase, and Stabilisation Phase.

1. Attack Phase – eat whatever you want!

pork ham
Pork ham

In this phase we are not limited by calories, we are not limited by number of meals we can eat daily. It is a phase, where we focus ONLY on proteins and we have to make sure we make a gigantic kick-start for the rest of phases. You can eat whatever you want but you have to remember to eat SOLELY protein-based meals. In other words, you should be looking for skinny dairy products (like cottage cheese, homogenized cheese, yoghurts, skinless chicken and turkey, chicken livers, pork ham, lean beef, seafood, fish, or eggs).

Keep in mind that you have to hydrate your body, drinking at least 1.5 litre of fluids (it can be regular mineral water, tea, or light beverages). You should also add some small amounts of onions, lemon, pickles, or mustard without sugar. Bear in mind that you should eat two tablespoons of oat bran with a spoon of wheat bran. You can add them to, e.g. cheese, yoghurts, or cooked dishes. This phase shouldn’t be prolonged. Depending how much you want to lose, this phase should last from even a day to 5 days.

2. Cruise Phase

Second phase in Dukan diet. This is crucial phase because right now we will start losing weight. It is an alternating phase, where we change Pure Protein (P) days with Protein + Vegetables days (P+V). This phase should start from P+V day, where you eat products from Attack phase and combine them with variety of vegetables. It can be, for example, mushrooms or vegetables such as tomatoes, lettuce, cucumbers, cucumbers, cabbage, spinach, broccoli, onions, or from time carrots and beets. You should avoid eating potatoes or legumes (soy, lentils, peas, broad beans, or string beans).tomatoes

There should be an equal number of P and P+V days, resulting in 5 days of protein only, and five days of protein + vegetables days. You still need to drink at least 1.5 litre of fluids and eat bran mentioned above. As for the number of meals, don’t limit yourself, but try to have 2 main meals and two smaller ones.

3. Consolidation Phase

If you want to avoid jo-jo effect, then you should focus on following the rules of this phase in Dukan diet. Once you lose your weight, you will enter the third phase. Your menu will mostly consist of meals from P+V days. Except for that, you have to eat a portion of fruits each day. You can choose apples, oranges, bowl of berries (but avoid cherries, grapes, bananas, and dried fruits). Except for that, add wholemeal bread, and yellow cheese every day.


You can also add whole wheat pasta that weighs 220g after cooking, not before. As an alternative you can use brown rice, couscous, or lentil. In this phase you can make one royal feast (non-dietary meal that includes desserts and snacks). However, make sure you don’t forget about drinking water and eating barn!

4. Stabilisation phase

Once your weight is stable, you can return to your everyday meals. Remember to eat regularly and do not overeat yourself. You don’t have to limit vegetables, but you should still choose lean meat. Keep in mind that in order to stay fit, you have to follow healthy lifestyle. Only then you can guarantee yourself that you will stay slim throughout the rest of your life!

Summary and conclusion

Despite the fact Dukan diet is not for everyone, a lot of people can benefit from this method. You just need to make sure that there are no contraindications when it comes to your health. It is worth to know, however, that it is recommended to avoid difficult and exhausting workouts when you pick this diet. The same thing goes for people, who work physically. Of course you can still carry out some basic slimming exercises, but do not overload your organism!

Dukan Diet – 4 phases and fast losing weight!
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