Dukan Diet

The Dukan Diet is a high-protein nutritional method developed in the 1970s by French physician Dr. Pierre Dukan. The diet is based on restricting carbohydrate intake and increasing protein consumption. Originally emerging from studies on obesity, it has evolved into a four-phase nutritional protocol. The goal of the Dukan Diet is to gradually reduce body weight and, after reaching the target weight, to maintain that weight permanently.

Core Principles

• High protein intake: Priority is given to both animal and plant-based proteins.
• Low carbohydrate and fat intake: Refined sugars and grain-based foods are restricted.
• Progressive progression: The diet is implemented in four stages tailored to weight loss and maintenance goals.
• Physical activity: Regular walking and movement are recommended in all phases.
• 100-food list: A total of 100 foods are permitted without restriction—72 of animal origin and 28 of plant origin.

Phases

The Dukan Diet consists of four phases.

Dukan Diet Phases (Generated by Artificial Intelligence)

Attack Phase

This phase typically lasts 2 to 7 days and aims to initiate rapid weight loss. Only 72 animal-based foods rich in protein are allowed. Rules include consuming at least 1.5 tablespoons of oat bran daily, drinking plenty of water, and walking for a minimum of 20 minutes per day.

Cruise (Travel) Phase

This phase continues until the target weight is reached. In addition to the 72 animal-based foods, 28 plant-based foods (vegetables) are freely permitted. The application alternates between protein-only days and protein-vegetable days. The goal is an average monthly weight loss of 2 to 4 kilograms.

Consolidation Phase

This phase lasts 10 days for every kilogram lost. In addition to the foods from previous phases, whole wheat bread, cheese, fruit (in limited daily amounts), and starchy foods are introduced on specific days each week. The aim is to prevent the yo-yo effect after rapid weight loss.

Stabilization Phase

This phase lasts a lifetime. Rules include consuming only protein one day per week, taking oat bran daily, and maintaining regular physical activity. The goal is to preserve the achieved weight permanently.

100-Food List

• 72 Animal-Based Foods: Lean meat, poultry, fish, seafood, eggs, and low-fat dairy products.
• 28 Plant-Based Foods: Various vegetables (leafy greens, tomatoes, cucumbers, zucchini, etc.). All these foods can be consumed in unlimited quantities and prepared by any cooking method, as specified in each phase.

Physical Activity Recommendations

In addition to dietary guidelines, the diet mandates physical activity. During the Attack Phase, at least 20 minutes of walking per day is recommended. In subsequent phases, 30 to 60 minutes of walking daily is advised. The goal is to make habits such as using stairs and adopting an active lifestyle permanent.

Application Guidelines

An individual’s “ideal weight” is determined based on age, gender, height, previous weight history, and body structure. The duration of each phase varies per person. Adequate fluid intake (at least 1.5 to 2 liters daily) is essential throughout the diet. Additionally, salt and spice usage is limited.