The Dukan Diet is a diet plan devel­oped by French nutri­tion­ist Pierre Dukan. This diet burns fat cells as fast as they can cling to our thighs. And now about every­thing in order.

Dukan Diet


We all want to be slim and beau­ti­ful, but every­one is afraid of the dif­fi­cul­ties that lie on the way to an ide­al fig­ure. And how can we, girls, be in such a sit­u­a­tion? There is an exit! And this way out is the Dukan diet.

Who is the author of the diet Pierre Dukan

French dietit­ian Pierre Dukan is pop­u­lar all over the world thanks to a spe­cial­ly designed nutri­tion sys­tem, fol­low­ing which you can get rid of extra pounds once and for all.

After the pub­li­ca­tion in 2000 in France of Pierre Ducane’s book “I Can’t Lose Weight”, the nutri­tion­ist became a real celebri­ty. The book became a real best­seller in France and broke all sales records, sec­ond only to Har­ry Pot­ter.

Thanks to the nutri­tion sys­tem devel­oped by Dukan, mil­lions of peo­ple around the world have been able to lose weight. Even world celebri­ties were on the Dukan diet: Pene­lope Cruz, Gise­le Bünd­chen, Jen­nifer Lopez and oth­er celebri­ties suc­cess­ful­ly lost weight thanks to Pierre Dukan.

List of Dukan Protein Diet Foods


Career nutri­tion­ist Pierre Dukan began after one curi­ous case from prac­tice. The patient turned to the doc­tor (Pierre Dukan by pro­fes­sion a neu­rol­o­gist — ed.) with a request to help him lose weight. The doc­tor devel­oped a spe­cial nutri­tion sys­tem for him for a week. The patient had to eat only pro­tein food and water. With­in 5 days, he man­aged to lose 2 kilo­grams, and anoth­er 1.5 kilo­grams went in three days. After this suc­cess­ful exper­i­ment, Pierre Dukan began to devel­op as a nutri­tion­ist, and for more than 30 years peo­ple all over the world have been suc­cess­ful­ly los­ing weight accord­ing to Dukan.

Read also: Secrets and mys­ter­ies of the Dukan diet: who is absolute­ly for­bid­den. Video

The Dukan low-car­bo­hy­drate pro­tein diet does not restrict a per­son in the amount of food con­sumed. You need to eat the right, most­ly pro­tein foods, from which you can cook a full-fledged tasty meal.

Here are 6 main advantages of the Dukan diet, thanks to which it has been and remains one of the most popular in the world:

1. The Dukan Diet allows you to eat pro­tein foods in unlim­it­ed quan­ti­ties. Pro­tein is one of the main “build­ing mate­ri­als” for our body, which is why it is so impor­tant to con­sume it dai­ly. Lean meats, eggs, fish, seafood, and even cer­tain types of “milk” fit well into Dukan’s menu.

2. The result will be notice­able from the very first days. It is not a fact that the kilo­grams will imme­di­ate­ly go away one after anoth­er, but you will sure­ly notice an improve­ment in the con­di­tion of the skin, hair and a surge of ener­gy.

3. The Dukan diet works rel­a­tive­ly quick­ly. To lose weight on it, even a month of prop­er nutri­tion will be enough.

4. On this diet, you will lose weight due to the fact that it is excess fat that will leave the body. At the same time, the lev­el of mois­ture and mus­cle mass will remain with­in the nor­mal range.

5. Dukan is an excel­lent choice for girls, as this diet gives both health and beau­ty. Beau­ti­ful shiny hair, strong nails and teeth, smooth vel­vety skin — these bonus­es are worth fight­ing for!

6. Like all com­plete, thought­ful diets, Dukan is more of a lifestyle than a nutri­tion sys­tem. There­fore, it allows not only to lose weight, but also to keep the result­ing weight for a long time. Many women, judg­ing by the reviews, man­age to fall in love with the “Dukan” menu so much that they are hap­py to keep these habits in their diet for life.

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Menu for the Dukan diet

So, what foods can you eat dur­ing a diet:

  • Meat: poul­try (turkey, chick­en), veal, beef, rab­bit, lean ham, liv­er and oth­er offal
  • Fish and seafood
  • Eggs
  • soy cheese tofu
  • Low fat dairy prod­ucts
  • Oat bran

Oth­er rec­om­men­da­tions:

  • Drink at least 2 liters of pure water per day
  • Move for 30 min­utes a day (walk­ing, climb­ing stairs)

Read also: How to take the first step to los­ing weight

menu diet shop


Exclude from the diet:

  • But­ter (but­ter and sun­flower)
  • Fat in any form
  • May­on­naise
  • Sug­ar
  • Fried pota­toes
  • Bananas, cher­ries, cher­ries, figs, grapes (due to their high sug­ar con­tent)
  • Alco­hol

Impor­tant. Cook­ing steamed, grilled, boiled, baked with­out adding oil. Fill dish­es with lemon juice.

For each of the stages of the Dukan diet, many recipes have been devel­oped from the author of this nutri­tion sys­tem, so the process of los­ing weight will not seem exhaust­ing. Dur­ing the diet, you can con­sume 72 types of foods!

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The duration of the Pierre Dukan diet

Dukan Diet Table

The Pierre Dukan diet con­sists of 4 stages:

  • “Attack”,
  • “Cruise” (Alter­na­tion),
  • “Con­sol­i­da­tion” (Con­sol­i­da­tion),
  • Sta­bi­liza­tion».

It is impor­tant that each of the 4 phas­es has its own pur­pose. The first two phas­es help to lose weight, and the third and fourth phas­es help to con­sol­i­date the result. The dura­tion of each stage is indi­vid­ual and depends on what mark on the scales we want to achieve.

List of products allowed at all stages

While the Dukan stages dif­fer rad­i­cal­ly in terms of goals and menus, there is a list of foods that you can include in the diet at any stage. Here he is:

  • Tea (black, green, chamomile, herbal)
  • Instant and brewed cof­fee
  • Coca-Cola Light and Pep­si-Cola Light
  • Sug­ar sub­sti­tutes (except fruc­tose, glu­cose and sor­bitol)
  • Cocoa with a low fat con­tent, up to 14%, — 1 tsp per day
  • Corn starch, no more than 1 tbsp. per day
  • Wheat bran, no more than 1 tbsp. l. per day
  • dough bak­ing pow­der
  • Gelatin
  • Bouil­lon cubes low fat
  • Onions (no more than 1.5 onions per day)
  • Lemon as a condi­ment (do not drink as lemon­ade and do not eat as a fruit)
  • Pars­ley
  • Car­away
  • Vine­gar
  • Mus­tard
  • Salt in mod­er­a­tion
  • Vanil­la
  • Cov­er
  • Chew­ing gum with­out sug­ar

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First stage: “Attack”

The first stage of the Dukan diet includes exclu­sive­ly pro­tein prod­ucts. Accord­ing to the nutri­tion­ist, the body needs more ener­gy to digest pro­tein foods. And due to ener­gy costs, the body burns more calo­ries than their con­tent in pro­tein foods.

At this stage, you can eat any meat (see above), fish and seafood, low-fat dairy prod­ucts. Lim­it egg con­sump­tion — no more than two yolks a day, pro­tein can be eat­en in unlim­it­ed quan­ti­ties.

List of allowed products for the Attack stage

  • Veal (lean)
  • White poul­try meat: chick­en, turkey, quail, guinea fowl (with­out skin)
  • Lean ham, up to 4% fat
  • Beef and chick­en liv­er, kid­neys
  • beef tongue
  • Rab­bit meat
  • Fish (riv­er and sea, any)
  • Seafood: shrimp, squid, mus­sels, etc.
  • Cray­fish
  • Caviar (red, black)
  • Fat-free kefir, 0.5%
  • Fat-free cot­tage cheese, 0%
  • Skimmed milk, 0%
  • Fat-free yogurt, 0%
  • Soy cheese “Tofu”.
  • Eggs (up to 2 yolks per day, unlim­it­ed whites)
  • Crab sticks (up to 8 per day)

Read also: Water­mel­on diet: how to lose 10 kg in a week with­out harm to health
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Second stage: “Cruise”

dukan diet stages


The sec­ond stage is also called the “Alter­na­tion” stage, because you need to alter­nate the intake of pro­tein foods and pro­tein-veg­eta­bles. One day you can eat only pro­tein foods, the next day — pro­tein and veg­eta­bles (except pota­toes, legumes and all types of cere­als).

It is this stage that is con­sid­ered the key in the fight against extra pounds. Dur­ing the “Cruise” a per­son los­es most of the excess weight

At the “Cruise” stage, you need to include 2 table­spoons of bran per day in the menu.

List of allowed products for the Cruise stage

  • All prod­ucts of the “Attack” stage
  • cucum­bers
  • Toma­toes
  • Egg­plant
  • Zuc­chi­ni
  • All types of cab­bage
  • Beet
  • Car­rot
  • Mush­rooms (all kinds)
  • Cel­ery
  • Aspara­gus
  • Pump­kin
  • Radish
  • string beans
  • Green and leafy veg­eta­bles (let­tuce, spinach, sor­rel, cilantro, dill, green onions)
  • Ketchup
  • White and red wine (up to 60 ml per day)
  • cream, reg­u­lar and soy, fat con­tent up to 4%
  • Starch

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The third stage: “Consolidation” (Consolidation)

Or the “Con­sol­i­da­tion” stage, the dura­tion of which is cal­cu­lat­ed by the for­mu­la: 10 days for each kilo­gram of weight lost. If a per­son has lost 5 kilo­grams, then the Con­sol­i­da­tion stage should last for 50 days.

It is allowed to eat one fruit per day, one piece of cheese per day (no more than 40 grams and no more than 40% fat), once a week you can eat an unlim­it­ed amount of fried pork or bacon, as well as pota­toes and cere­als.

At the “Con­sol­i­da­tion” stage, you need to include 2.5 table­spoons of bran per day in the menu.

List of allowed products for the Consolidation stage

  • All prod­ucts of the “Attack” stage
  • 1 fruit per day from this list: apple, pear, slice of mel­on or water­mel­on, 200-gram cup of berries. For­bid­den: cher­ries, sweet cher­ries, grapes, figs, bananas
  • 40 g cheese up to 40% fat

At this stage, you are enti­tled to 2 pleas­ant indul­gences at once:

  1. starch prod­ucts.
  2. “Fes­ti­val of the stom­ach.”

Their num­ber is lim­it­ed and depends on how long the Con­sol­i­da­tion stage will last for you per­son­al­ly.

How to cal­cu­late the norm: Divide the entire stage in half. In the first half, you are enti­tled to 1 serv­ing of starchy foods (“crach­days”) and 1 “stom­ach feast” (“feasts”) per week. In the sec­ond half of the stage — 2 serv­ings and 2 “hol­i­days”.

Starch-containing products allowed for consumption:

  • rice (up to 125 g),
  • buck­wheat,
  • mac­a­roni,
  • pota­toes (1–2 pcs., baked, can be with a peel).

“Festival of the stomach” (feast) — a meal during which you can eat anything you want.

The only lim­i­ta­tion is that you can only have 1 serv­ing each (first, sec­ond and dessert).

One day a week it is desir­able to do exclu­sive­ly pro­tein. Pierre Ducan him­self rec­om­mends choos­ing Thurs­day for this.

Read also: The most cor­rect diet: lose weight with­out harm to health
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Fourth stage: “Stabilization”

dukan diet reviews


At the “Sta­bi­liza­tion” stage, you need to repeat the menu of the “Attacks” stage once a week, for exam­ple, observe “pro­tein Thurs­day”. Drink plen­ty of flu­ids, walk and eat 3 table­spoons of bran per day. But at the same time, you can eat absolute­ly all foods, because at this stage the diet ends.

It is assumed that by the time you com­plete the diet, you are used to a healthy diet and have man­aged to feel the dif­fer­ence on your own exam­ple. Do not get car­ried away with sweet and starchy foods, while keep­ing a suf­fi­cient amount of meat dish­es and veg­eta­bles in your diet.

The “Sta­bi­liza­tion” stage should turn into a way of life, fol­low­ing the above rec­om­men­da­tions of Pierre Ducane. As a result, the result achieved after the diet is main­tained for a long time.

Criticism of the Dukan diet: what are the cons?

In addi­tion to the pos­i­tive, there are also dis­ad­van­tages in the Dukan diet. First of all, we invite you to find out why doc­tors crit­i­cize the nutri­tion sys­tem.

So, the first and main minus of the diet, accord­ing to experts, is the abun­dance of pro­teins in the diet. At the inter­na­tion­al sym­po­sium in 2013, the doc­tor Luris Aroniye made a report prov­ing that an abun­dance of pro­teins can lead to prob­lems in the func­tion­ing of the kid­neys and even to their fail­ure. Amer­i­can spe­cial­ist Pro­fes­sor Wal­ter Lon­go com­pares the harm of Pierre Dukan’s diet with the harm of smok­ing.

Nev­er­the­less, the author of the method him­self has repeat­ed­ly respond­ed to such accu­sa­tions.

“Var­i­ous stud­ies on the dan­gers of pro­tein are not relat­ed to my diet,” says Pierre Dukan. “I only offer pro­tein-packed meals for a few days, four in total, no more than five. I do have a lot of pro­tein-rich foods in my diet, but oth­er than that, I rec­om­mend eat­ing as many veg­eta­bles as pos­si­ble.”

In addi­tion, Dukan is often crit­i­cized for the com­mer­cial­iza­tion of the project. Around the world, there are at least 20 mil­lion adher­ents of this food sys­tem, and div­i­dends to the cre­ator range from 100 mil­lion euros per year.

How­ev­er, such an accu­sa­tion, of course, can­not be con­sid­ered jus­ti­fied, so every­one decides for him­self the ques­tion of faith in the Dukan diet.

Be aware that there are real medical contraindications to using the Dukan diet. Here they are:

  • chron­ic and acute kid­ney dis­eases (pyelonephri­tis, nephrop­to­sis, renal fail­ure),
  • chole­cys­ti­tis and pan­cre­ati­tis,
  • gas­tric and duo­de­nal ulcer,
  • intesti­nal dysk­i­ne­sia,
  • gout,
  • ath­er­o­scle­ro­sis,
  • preg­nan­cy and lac­ta­tion,
  • child­hood and ado­les­cence,
  • cholelithi­a­sis.

There are also a num­ber of dis­eases in which the Dukan diet can be fol­lowed only after the per­mis­sion of the attend­ing physi­cian. It:

  • hyper­ten­sion,
  • type 2 dia­betes,
  • food aller­gies,
  • chron­ic con­sti­pa­tion,
  • intesti­nal atony,
  • gas­tri­tis.

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Reviews about the Dukan diet

We have col­lect­ed some reviews on the Dukan diet on the­mat­ic forums — we hope they will be use­ful to you.

On Dukan I dropped from 109 to 67 kg. For a year and a half. But let’s be aware that Dukan is not a diet on which you sit for a cou­ple of months, lose a cou­ple of kg and for­get. This is a food sys­tem for life. At the stage of sta­bi­liza­tion, of course, there are not so many restric­tions, but they are life­long. And if in real­i­ty and from per­son­al expe­ri­ence, you will prob­a­bly have to eat as fast as you can for the rest of your life. Because as soon as you relax, there are a cou­ple of kilos on the scale at once. How does my diet dif­fer from the usu­al one? 1) I eat cere­als and pas­ta on East­er days. That’s two meals a week. There are also feasts twice a week when you eat any­thing absolute­ly not dietary, but what­ev­er you want. The basis of the diet: a large amount of lean meat-fish and non-starchy veg­eta­bles 2) my milk is fat-free for life. Milk of nor­mal fat con­tent or God for­bid sour cream 20% don’t fit me 3) two fruits a day is the max­i­mum that I can eat and not get bet­ter 4) well, a pure pro­tein Thurs­day and a manda­to­ry bran norm every day. water regime and manda­to­ry walks


I sat on Dukan for about a month … from 58 kg to 50 kg … At first every­thing was fine, the weight went like crazy, then big prob­lems with the stool began, and I felt very bad from such an amount of pro­teins .. I decid­ed that enough was enough for me, 50 kg this is so good … but then the wrong way out of their diet in a month returned the weight with an increase, now I weigh 60 kg.


I’ll tell you about the alleged harm of the Dukan diet. Los­ing weight on the Dukan diet did not hurt Kate Mid­dle­ton, the whole world admired her wed­ding and how she rejoiced at the birth of a child. Noth­ing healthy. Do you think the roy­al fam­i­ly would allow the bride of the heir to the throne to risk health? The Prime Min­is­ter of France lost weight on the Dukan diet, and so on. lit­tle things, a cou­ple of mil­lion peo­ple.


When over­weight is 3–5 kg, then PP and sports are the most use­ful and sim­ple thing you can think of. But if for some rea­son a weight of 20 + kg has formed, you can drop it on the PP for the rest of your life. In this case, Dukan will great­ly help out. About harm­ful­ness is fun­ny) And liv­ing with obe­si­ty is not harm­ful? Isn’t it harm­ful to car­ry 30 kg of fat on your­self? Con­sti­pa­tion? Fol­low the rec­om­men­da­tions and you will avoid them. The doc­tor’s book describes how and what to do if a prob­lem aris­es. Smell from the mouth? Avail­able. Because of keto­sis. I’ll even say more, the smell of sweat changes great­ly, as a large amount of tox­ins are excret­ed with sweat. Hygiene and tol­er­ate 3–6 days of attack is such a prob­lem? I per­son­al­ly did­n’t have any of those prob­lems.


You can treat this sys­tem in dif­fer­ent ways. I prac­ti­cal­ly did not meet adver­tis­ing ban­ners of Dukan. But the diaries of los­ing weight, real. some of 2 thou­sand pages. full of pho­tos, real diets and live com­mu­ni­ca­tion. And with some of these los­ing weight, I met in real life at mas­ter class­es in cook­ing du-bak­ing. These are real liv­ing peo­ple who lost weight and got bet­ter (which is impor­tant!) on Dukan. There are a lot of them! I lost 42 kg myself. And this is hav­ing ini­tial health prob­lems in endocrinol­o­gy and sit­ting on hor­mones for life. Oth­er ways not only to lose weight. and to keep his growth to Dukan I had the last 12 years. Dif­fer­ent, with vary­ing degrees of suc­cess. At the PP and the gym, by the way, yes. the weight stopped grow­ing and even fell, but by … .400g in a month and a half. Well, by retire­ment, I might have dropped it, maybe. So, if you are not over­weight, then you do not need any diets. Just PP and walk­ing in the fresh air will return to nor­mal. And if there is a lot of weight and it’s impos­si­ble to just close your mouth and not eat, then I advise Dukan. Per­son­al­ly test­ed, it works. Like every­thing effec­tive and strong, it has its own con­traindi­ca­tions and requires care­ful imple­men­ta­tion, con­trol of your con­di­tion by a doc­tor before. dur­ing and after the stages. cor­rec­tions if nec­es­sary. But it real­ly works. And this is the first diet in which I did not feel hun­gry and there­fore did not break.


The negative side of the Dukan diet

There is also a down­side to the Dukan diet that you should be aware of. Elim­i­nat­ing carbs com­plete­ly is unhealthy, and many who have tried this diet remem­ber to men­tion the neg­a­tive effects in their reviews. Here is an exam­ple:

The first stage is “Attack”. Yes, I lost 2100, but the skin became very dry in 5 days and began to peel off. I believe it was due to dehy­dra­tion. This is indis­putable when you see that sup­pos­ed­ly the weight is decreas­ing, moti­va­tion appears again and again, pas­sion is caused, but in vol­umes every­thing remains the same, it hasn’t decreased by a cm. Results of the phase: Dry skin, peel­ing around the lips and nose, the appear­ance of a “jam” on the lips.

Then the next week came and it was the sec­ond phase of the “Alter­nat­ing Phase”. The results of the phase: I lost weight by ‑2.3 kg, but on the first day it was + 1 kg, on the sec­ond it stood still, after that it start­ed to decrease. An unpleas­ant smell from the mouth began, not ace­tone, but sim­ply sour prod­ucts. And every­one around start­ed telling me “Treat the guts”, and many didn’t know that I was on a diet, and it was embar­rass­ing and embar­rass­ing to admit that I was fight­ing for extra pounds. If the skin was dry at the first stage, then bags appeared under the eyes and the first wrin­kles, damn it, but I’m 20+. I was shocked, it’s noth­ing to say, appar­ent­ly already some vit­a­mins were miss­ing or some­thing. As a result of car­bo­hy­drate defi­cien­cy, the body is forced to con­vert fats and pro­teins into ener­gy. How­ev­er, dur­ing the process of fat trans­for­ma­tion in the body, ketone bod­ies (such as ace­tone) are pro­duced. It is they who cause bad breath (sim­i­lar to that of dia­betes), which, unfor­tu­nate­ly, can­not be removed with a brush and floss. The skin of the face becomes gray-yel­low. The gen­er­al state of health is extreme­ly depressed, the state of health of a “slug­gish toma­to”, I want to sleep, for some rea­son I got crazy drowsi­ness, none of the eleuthe­ro­coc­ci, which are con­sid­ered ton­ics, did not help. Although they strong­ly advised me.

The third stage is the “Con­sol­i­da­tion phase”. Phase results: ‑3.5 kg. The gen­er­al state of health is bad, stab­bing pains in the abdomen began. Because of this, I real­ized that it was enough to scoff at myself.

Diet Con­clu­sions:

  • Feel­ing “kill me”, you don’t want to do any­thing, first check your health.
  • Before the diet, I specif­i­cal­ly went to the gas­troen­terol­o­gist, every­thing was fine, after they put me on the esoph­a­gus, why … I myself can’t under­stand, because. I already learned about the kid­neys, but I didn’t know any­thing about the esoph­a­gus. This was found out dur­ing gas­troscopy (swal­low­ing the intes­tine in com­mon peo­ple).
  • the skin will have to be restored prop­er­ly, it flakes off, the col­or is gray-yel­low, the heels gen­er­al­ly go crazy with dry­ness.
  • pos­si­ble prob­lems with the toi­let
  • bruis­ing and bags under the eyes
  • can pro­voke the first wrin­kles
  • only lim­it­ed fruits allowed
  • in terms of finances, it’s far from the cheap­est diet, and if you cook for your­self and oth­ers, then in gen­er­al …
  • dis­rup­tions are pos­si­ble, monot­o­nous

Dukan makes mil­lions, pub­lish­es books, gives mas­ter class­es to keep you going, out of 100 peo­ple test­ed, only 48 felt good, but I found this sta­tis­tic in only one source, the site only talks about 48 test sub­jects.

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Have you tried this famous diet yet? Do you have any ques­tions? Leave your feed­back about every­thing relat­ed to the Pierre Dukan diet — let’s chat!

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