The Dukan diet is a high-protein, low-carbohydrate, and low-fat weight loss plan developed by French physician Dr. Pierre Dukan. The program is divided into four distinct stages: two for weight loss and two for weight maintenance. This structure is designed to help you reach your "true weight"—a healthy, realistic target weight—and then sustain it for life. The duration of the first three phases depends on your individual weight loss goals.
The Attack Phase
This is the initial and most restrictive phase, designed to provide a rapid "kick-start" to weight loss.
Duration and Rules
The Attack phase typically lasts between 1 and 7 days, depending on how much weight you aim to lose. For this period, the diet is strictly limited to 68 specific sources of pure, lean protein, plus 1.5 tablespoons of oat bran per day. At least 6.3 cups (1.5 liters) of water must also be consumed daily. Exercise is mandatory, with 20 minutes of brisk walking recommended each day.
Allowed Foods
During this phase, you can eat unlimited quantities of lean proteins from a specific list, which includes:
- Lean beef, veal, and venison
- Skinless poultry like chicken and turkey
- Fish and shellfish of all types
- Nonfat dairy products, such as yogurt and cottage cheese
- Eggs
- Vegetarian protein sources like tofu and seitan
The Cruise Phase
Following the Attack phase, the Cruise phase focuses on gradual, steady weight loss. This phase introduces a limited number of non-starchy vegetables.
Duration and Rules
The Cruise phase continues until you reach your goal weight. Its length is calculated at approximately three days for every pound you want to lose. The main rule is to alternate between two different meal plans: pure protein (PP) days, identical to the Attack phase, and protein-and-vegetable (PV) days. The daily oat bran intake increases to 2 tablespoons. Daily brisk walking is extended to 30 minutes.
Allowed Foods
In addition to the 68 lean proteins from the Attack phase, the following 32 non-starchy vegetables are allowed on PV days:
- Spinach, kale, lettuce, and other leafy greens
- Broccoli, cauliflower, and cabbage
- Bell peppers, asparagus, and green beans
- Mushrooms, onions, and tomatoes
- Squash, pumpkin, and turnips
- A daily serving of carrots or beets
The Consolidation Phase
The goal of the Consolidation phase is to prevent rebound weight gain and solidify your new weight. It reintroduces some foods that were previously forbidden.
Duration and Rules
This phase lasts for 5 days for every pound lost during the Attack and Cruise phases. You can now eat unlimited lean protein and vegetables daily, plus specific additional items. It includes one or two weekly "celebration meals" and mandates one pure protein day per week, following Attack phase rules. Oat bran increases to 2.5 tablespoons daily, and daily exercise is 25 minutes of brisk walking.
Allowed Additions
- Fruit: One serving per day (e.g., one medium apple) in the first half of the phase, increasing to two servings in the second half. Bananas, grapes, and cherries are excluded.
- Bread: Two slices of whole-grain bread daily.
- Cheese: One serving of hard cheese per day.
- Starches: One serving per week in the first half, increasing to two in the second half (e.g., pasta, rice, or potatoes).
- Meat: Occasional roast lamb, pork, or ham.
- Celebration Meals: One per week in the first half, two per week in the second half, allowing for one appetizer, one main, one dessert, and one glass of wine.
The Stabilization Phase
The Stabilization phase is the final, indefinite stage of the diet, meant to be a lifestyle change. It allows you to eat a more varied diet while maintaining a few key rules to keep your weight stable.
Duration and Rules
This phase is designed to be followed for life. While there are no longer strict food restrictions, three rules must be followed to prevent weight regain:
- Maintain one pure protein day per week (Thursdays are the traditional day).
- Consume 3 tablespoons of oat bran every day.
- Take the stairs whenever possible and commit to 20 minutes of daily walking.
Dukan Diet Phase Comparison
| Feature | Attack Phase | Cruise Phase | Consolidation Phase | Stabilization Phase |
|---|---|---|---|---|
| Focus | Rapid Weight Loss | Gradual Weight Loss | Weight Maintenance | Long-Term Stability |
| Duration | 1-7 days | Until goal weight is reached (approx. 3 days/lb) | 5 days for every lb lost | Indefinite |
| Key Food Rule | Pure protein only | Alternating PP and PV days | Reintroduction of more foods | Follows 3 core rules |
| Allowed Foods | 68 lean proteins | 100 foods (proteins + veggies) | More varied (fruit, bread, etc.) | All foods allowed with caution |
| Oat Bran (daily) | 1.5 tbsp | 2 tbsp | 2.5 tbsp | 3 tbsp |
| Exercise (daily) | 20 mins brisk walking | 30 mins brisk walking | 25 mins brisk walking | 20 mins brisk walking |
Conclusion: A High-Protein Path to Weight Management
The Dukan diet provides a structured, phased approach for individuals seeking to lose weight and prevent it from returning. By transitioning from a highly restrictive pure-protein plan to a more balanced, sustainable eating pattern, the diet aims to help dieters reach and maintain their "true weight". While its initial rapid weight loss can be motivating, critics cite its high protein content, restrictive early phases, and potential for nutrient deficiencies as downsides. Long-term success ultimately depends on consistent adherence to the Stabilization phase's core principles. Before starting such a restrictive diet, especially with underlying health conditions, it is wise to consult a healthcare professional. For more on the potential risks and efficacy of high-protein diets, you can read this detailed review on Healthline.
