What is the Dukan Diet?

The Dukan Diet is a high-protein, low-carbohydrate weight loss plan developed by Dr. Pierre Dukan, a French general practitioner specializing in weight management. Created in the 1970s, the diet was inspired by a patient willing to forego all foods except meat to lose weight. After witnessing significant weight loss results in his patients, Dr. Dukan published “The Dukan Diet” in 2000, which became a bestseller in 32 countries. The diet shares similarities with the high-protein, low-carb Stillman Diet and the Atkins Diet.

Level of Effort

Following the Dukan Diet requires a high level of effort due to its restrictive nature, especially in the initial phases. It mandates daily oat bran consumption and tracking progress through four distinct phases, each with specific guidelines and requirements. While similar to the keto diet in its low-carb approach, the Dukan Diet is less flexible, particularly regarding fat intake. The later phases offer more dietary flexibility but still impose strict rules.

Dietary Restrictions and Preferences

The Dukan Diet can accommodate some dietary restrictions, such as gluten-free or dairy-free preferences, by selecting approved foods for each phase. However, it poses challenges for vegetarians and vegans due to restrictions on grains, beans, and fruit.

Phases of the Dukan Diet

1. Attack Phase (1–7 days):
   • Unlimited lean protein.
   • 1.5 tablespoons of oat bran daily.
2. Cruise Phase (1–12 months):
   • Alternating days of lean protein only and lean protein with non-starchy vegetables.
   • 2 tablespoons of oat bran daily.
3. Consolidation Phase (5 days for every pound lost in the first two phases):
   • Unlimited lean protein and vegetables.
   • Limited carbs and fats.
   • One day of lean protein weekly.
   • 2.5 tablespoons of oat bran daily.
4. Stabilization Phase (indefinite):
   • Follow Consolidation phase guidelines with more relaxed rules as long as weight remains stable.
   • Increase oat bran to 3 tablespoons daily.

South America’s famous 3 tea

Dukan Diet Food List

Each phase has specific dietary patterns:

1. Attack Phase:
   • High protein foods: lean meats, poultry, fish, eggs, nonfat dairy, tofu, tempeh, and seitan.
   • Mandatory: 1.5 tablespoons of oat bran and 6.3 cups of water daily.
   • Allowed: artificial sweeteners, shirataki noodles, diet gelatin, small amounts of lemon juice, pickles, and 1 teaspoon of oil for cooking.
2. Cruise Phase:
   • Alternating days: Attack phase foods only and Attack phase foods plus non-starchy vegetables.
   • Vegetables allowed: leafy greens, cruciferous vegetables, bell peppers, asparagus, artichokes, eggplant, cucumbers, celery, tomatoes, mushrooms, green beans, onions, spaghetti squash, pumpkin, turnips, and a limited amount of carrots or beets.
   • Mandatory: 2 tablespoons of oat bran daily.
3. Consolidation Phase:
   • Foods from Attack and Cruise phases plus:
     • One serving of fruit per day.
     • Two slices of whole grain bread daily with a small amount of reduced fat butter or spread.
     • One serving of cheese daily.
     • 1–2 servings of starches per week.
     • Roast lamb, pork, or ham 1–2 times per week.
     • Two “celebration meals” per week.
     • One pure protein day per week.
     • Mandatory: 2.5 tablespoons of oat bran daily.
4. Stabilization Phase:
   • No strict food limits but follow the Consolidation phase framework.
   • Continue one pure protein day per week.
   • Avoid elevators and take stairs.
   • Mandatory: 3 tablespoons of oat bran daily.

Sample Meal Plans

Attack Phase:

• Breakfast: Nonfat cottage cheese with oat bran, cinnamon, and sugar substitute; coffee or tea with nonfat milk and sugar substitute; water.
• Lunch: Roast chicken; shirataki noodles cooked in bouillon; diet gelatin; iced tea.
• Dinner: Lean steak and shrimp; diet gelatin; decaf coffee or tea with nonfat milk and sugar substitute; water.

Cruise Phase:

• Breakfast: Scrambled eggs; sliced tomatoes; coffee with nonfat milk and sugar substitute; water.
• Lunch: Grilled chicken on mixed greens with low-fat vinaigrette; Greek yogurt with oat bran and sugar substitute; iced tea.
• Dinner: Baked salmon fillet; steamed broccoli and cauliflower; diet gelatin; decaf coffee with nonfat milk and sugar substitute; water.

Consolidation Phase:

• Breakfast: Omelet with cheese and spinach; coffee with nonfat milk and sugar substitute; water.
• Lunch: Turkey sandwich on whole-wheat bread; cottage cheese with oat bran, cinnamon, and sugar substitute; iced tea.
• Dinner: Roast pork; grilled zucchini; one medium apple; decaf coffee with nonfat milk and sugar substitute; water.

Is It Based on Evidence?

There is limited quality research on the Dukan Diet. A study on Polish women following the diet showed an average weight loss of 33 pounds (15 kg) over 8–10 weeks with a daily intake of about 1,000 calories and 100 grams of protein. However, 1,000 calories per day is too low for most women, as the Dietary Guidelines for Americans recommend at least 1,600 calories daily. Such severe restriction can be challenging to maintain and may lead to health issues. Most observed weight loss was likely water loss. High protein, low carb diets can aid in short-term weight loss due to increased calorie burning during protein digestion and effects on hunger hormones. However, the Dukan Diet also restricts fat, which lacks scientific rationale. The initial stages are low in fiber, with the mandatory oat bran providing minimal amounts compared to daily recommendations.

Safety and Sustainability Concerns

The Dukan Diet poses several safety and sustainability concerns:

1. Excessive Restriction: The diet’s strict rules and restrictive nature can lead to disordered eating. Consuming around 1,000 calories daily is unsustainable and may cause health problems.
2. Nutritional Imbalance: Severe food restrictions may result in inadequate vitamin and mineral intake if followed long-term. The diet also excludes healthy sources of fiber like avocados and nuts.
3. Unsustainable Long-Term: Restrictive diets can alter hunger and satiety hormones, increasing hunger and food cravings. Extremely low-calorie diets can lower metabolic rate, leading to rebound weight gain once the diet is discontinued.
4. Potential Downsides: High protein intake may pose risks for kidney and bone health. People prone to kidney stones might experience worsening conditions. High protein diets also require increased water intake, and the Dukan Diet’s recommended 50.7 ounces (1.5 liters) might be insufficient, potentially leading to dehydration.

Conclusion

The Dukan Diet may lead to initial weight loss, but its extreme restrictions, potential health risks, and lack of substantial evidence make it an unsustainable and possibly unsafe long-term weight loss strategy. Those with kidney issues, gout, liver disease, or other health concerns should consult a doctor before starting a high protein diet. The diet’s restrictive nature can also contribute to disordered eating patterns.

Is It Based on Evidence?

The Dukan Diet, despite its popularity, lacks substantial quality research backing its effectiveness. One study on Polish women following the diet showed a daily intake of approximately 1,000 calories and 100 grams of protein, resulting in an average weight loss of 33 pounds (15 kg) over 8–10 weeks. While this weight loss appears significant, consuming 1,000 calories per day is considered too low for most women. The Dietary Guidelines for Americans recommend a minimum of 1,600 calories per day for adult women. Such severe calorie restriction is hard to maintain and can lead to serious health issues.

Much of the weight loss in the study was likely due to water loss. The Dukan Diet’s focus on high protein, low carb meals may contribute to short-term weight loss, as high protein diets have been shown to aid in weight reduction. Protein digestion burns more calories than carbohydrates or fats and may reduce levels of the hunger hormone ghrelin while increasing fullness hormones. However, unlike similar diets, the Dukan Diet restricts both carbs and fat, which lacks scientific rationale. Moreover, the initial phases are low in fiber, with the mandatory oat bran servings providing minimal fiber compared to daily recommendations.

Is the Dukan Diet Safe and Sustainable?

The Dukan Diet raises several safety and sustainability concerns, making it a questionable choice for long-term health. Few studies have assessed its safety, but a 2020 case report linked it to eye structure changes in two women who also underwent gastric bypass surgery. Other significant issues include:

1. Excessive Restriction: The Dukan Diet’s strict rules and restrictive nature can be challenging to adhere to, potentially leading to disordered eating. The first two phases are particularly limiting, especially on pure protein days. Consuming around 1,000 calories daily is insufficient for most adults, and such extreme calorie restriction is unsustainable and may cause health problems.
2. Nutritional Imbalance: The diet’s severe food restrictions may result in inadequate intake of essential vitamins and minerals if followed long-term. It also excludes healthy sources of fiber like avocados and nuts due to their fat content, which are beneficial for cholesterol management and digestive health. Moreover, the diet’s low fat content contradicts evidence suggesting healthy fats are essential for overall well-being.
3. Unsustainable Long-Term: The Dukan Diet’s extreme restrictions make it difficult to maintain. Restrictive diets can alter hunger and satiety hormones, increasing hunger and food cravings. Extremely low-calorie diets can also lower metabolic rate, leading to potential rebound weight gain once the diet is discontinued.

Potential Downsides

The Dukan Diet’s high protein intake may pose risks, particularly for kidney and bone health. Historically, high protein consumption was thought to harm kidneys and weaken bones, but recent research suggests it may strengthen bones. However, individuals prone to kidney stones might experience worsening conditions with a high protein diet. Consequently, such diets are not recommended for those with impaired kidney function. High protein diets also require increased water intake, and the Dukan Diet’s recommended 50.7 ounces (1.5 liters) might be insufficient, potentially leading to dehydration.

In conclusion, while the Dukan Diet may lead to initial weight loss, its extreme restrictions, potential health risks, and lack of substantial evidence make it an unsustainable and possibly unsafe long-term weight loss strategy. Those with kidney issues, gout, liver disease, or other health concerns should consult a doctor before starting a high protein diet. The Dukan Diet’s restrictive nature can also contribute to disordered eating patterns.