How To Compose A Dukan Diet Menu

By following a Dukan diet menu, you can lose excess weight in a rapid and sustainable way!

We will tell you what a Dukan diet is, and how to compose a proper menu plan.

What Is The Dukan Diet?

The Dukan diet was developed and designed by a french doctor called Pierre Dukan as a way to lose weight.

In the year 2000, after treating patients for twenty-five years, he compiled all his knowledge and experiences in his bestselling book called Je ne sais pas maigrir. Ten years later, it was released in Great Britain and the USA under the title The Dukan diet (see image below). In his book he describes how to lose weight by eating lots of protein, and by limiting the amount of fat and carbohydrates consumed.

Along with the dietary recommendations, daily walks should also be a part of the diet.

The Dukan Diet
The Dukan Diet

The Dukan diet has gained a lot of attention in the media, after superstars like Giselle Bundchen and Jennifer Lopez supposedly lost weight following it. Some nutritionists, however, have voiced criticism against the diet saying it can cause nutrient deficiencies. The question if it’s healthy to follow it will likely continue to be debated for years to come.

The Four Stages of The Dukan Diet

The Dukan diet consists of four separate stages, each one designed for a specific purpose. They are called the Attack phase, the Cruise phase, the Consolidation phase and the Stabilization phase.

1. Attack phase: The purpose of this stage is to quickly lose weight in order to boost both confidence in the diet and motivation to continue with it. Up to three kilograms per week are realistic to expect during this stage, which lasts for up to ten days. Only foods that are rich in protein and low on fat are allowed. Lots of water should be consumed to prevent dehydration.

2. Cruise phase: This stage adds vegetables to the menu. By mixing pure protein days with days where you can eat both protein and vegetables, you are set to eventually reach your desired weight goal. Continue with the Cruise phase until that happens. One kilogram per week is a normal weight loss rate in this part of the Dukan diet.

3. Consolidation phase: Stage 3 is designed to stop your body from regaining the previously lost weight. This is done by gradually reintroducing foods that was prohibited in the first two stages, but only in small amounts. To keep you motivated and happy, you are allowed two meals per week where you can eat anything you want. The Consolidation phase should last ten days for every kilogram lost in the Cruise phase.

4. Stabilization phase: This last stage is all about continuing the eating habits you have learned in the previous stages for the remainder of your life. In addition to eating foods that are low on fat and high in protein, you are expected to eat oat bran and take walks every day, as well as having a pure protein day once a week.

What Foods Are On The Menu?

The Dukan diet menu is different in each of the four stages apart from a daily intake of oat bran (see image on the right) and 1.5 liter of water, which is mandatory in all stages.

The menu in stage 1 should only consist of lean protein foods such as fish, egg, soybeans, chicken, low-fat milk etcetera.

In stage 2, non-starchy vegetables are added to the diet, but only allowed every other day.

Stage 3 reintroduces starchy foods, fruit, cheese and wholemeal bread to the Dr. Dukan diet menu, along with the two meals per week where everything is ok.

Stage 4 basically contains all sorts of food, but you are now wise enough to know what is healthy to eat and what is not.

The final stages of the Dukan diet are very similar to the gastric sleeve diet, although they have very different origins.

Dukan Diet Organic Oat Bran
Dukan Diet Organic Oat Bran

What Are The Benefits And Risks?

The benefits of following a Dukan diet menu plan are quite obvious. You would lose excess weight and get a slimmer and better looking body, as well as better health and self-esteem.

The risks and downsides of the diet are in the short run fatigue, constipation and bad breath, which are normal effects when burning more calories than you consume. In the long run, the biggest risk is nutrient deficiencies which could cause loss of muscle mass and kidney problems, as well as a higher risk for gallstones. Some nutritionists warn that a good diet should only have positive effects and certainly not have negative effects like these. So be careful when composing your Dukan diet menu plan, and make sure vitamins and minerals are included.

Remember to always consult a medical doctor before starting on extreme diets like the Dukan diet! Otherwise, you could get harmed for life.

Further Reading

If you would like to learn more about how to compose a Dukan diet menu, or about other diets, these books are well worth a read. When it comes to dieting and health, accurate information is gold. You could also find several great articles on different diets here at The Diet Expert. We have information about everything from the Dukan diet to the PCOS diet.

Written by Hugo L

Hugo is a 29 years old nutritionist, ex-pro hockey player and a published author.

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