Dukan Diet Rules

Let’s discuss the Dukan Diet Rules. The Dukan Diet is designed to change the way you eat so you don’t gain the weight back. Unfortunately, 95% of people gain this weight back plus more. It takes 21 days to break a habit so several months of eating the Dukan way will literally change your cravings and old habits. You can find out more details on their website: Dukan Diet.com Here Plus when your stomach shrinks to a much smaller size you will not be as hungry. Before the Dukan Diet I was always hungry and thinking about food (for decades). Then feeling guilty if I ate food, counting calories, trying not to eat past 7:00 pm, thinking I should be at the gym, having to contemplate every restaurant meal, standing in front of the fridge, looking at skinny girls and wanting to be like them etc. Total BS really and pretty much sick of it.

Here are the basic Dukan Diet rules:

The Attack Phase consists of pure protein and creates a kick-start to the diet. During this phase, you can eat 68 high-protein foods that produce immediate and noticeable weight loss. Some of it is water weight loss so you must drink at least 50 oz of water per day for proper kidney function. Foods are mainly, lean beef, eggs, chicken, fish (but not Fukashima fish),  low fat dairy, non calorie sweeteners, and spices. You must have 1.5 tbsp of Oat Bran per day.

The Cruise Phase adds 32 vegetables and will take you to your True Weight. You can calculate your True Weight HERE. In total, you can select from 100 natural foods. You will gradually but steadily lose weight by alternating Pure Protein days and Protein + Vegetables days. The average length of this phase is based on a schedule of 3 days for each pound you want to lose. Drink plenty of water and have 2 tbsp of Oat Bran.

During the Consolidation Phase you are at your most vulnerable, as the body has a tendency to quickly regain weight. This phase is designed to prevent the rebound effect by gradually returning previously forbidden foods in limited quantities and allowing for up to two “celebration” meals per week. This phase follows a strict timeline – 5 days per every pound lost in Cruise Phase. It is important to follow one other important step once the Consolidation Phase has begun – a pure protein day on Thursday. Foods added are one fruit except bananas, 2 slices of whole grain bread, 1.5 oz of cheese, have a pure protein day per week. Dr. Dukan recommends Thursdays. Plus 2 celebration meals per week.

The Stabilization Phase is the rest of your life! You have learned how to eat healthier in the previous phases and have developed a pattern to follow.  In addition, to keep your new slim body, you must follow these three simple but non-negotiable rules: 1) 3 Tablespoons of Oat Bran per day 2) Walk 20 minutes daily and choose to take the stairs whenever possible 3) Have a pure protein Thursday ie. Attack Phase menu 4) Drink mostly water, and lots of it.

Most people will regain the weight they lost as soon as they reach their goal weight. The Dukan Diet method creates a complete program that goes beyond just the weight loss phases. Two phases are devoted completely to the maintenance of your True Weight: the Consolidation and Stabilization phases. The last phase, Stabilization, is the easiest but also the most important. If you feel your weight is increasing revert back to the Attack Phase for a few days.


We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites