The Dukan Diet The Dukan Diet is based on a diet heavily reliant on protein. French physician Dr. Pierre Dukan published this dietary approach in his home country approximately ten years ago. According to the diet description, over five million French women have already achieved weight loss through the Dukan Diet. The Dukan Diet consists of a four-phase concept that prescribes a low-calorie intake by minimizing carbohydrates and fats during specific phases.

1. Phase 1: Attack Phase

   The attack phase causes the greatest weight loss in the Dukan Diet, as this is when the radical attack on unwanted excess weight is launched. During the attack phase, carbohydrates and fats are almost completely avoided. Protein-rich foods such as lean meat, low-fat dairy products, eggs, and fish form the basis of the diet in this phase. The most important carbohydrate intake in the attack phase consists of 1.5 tablespoons of oat bran daily. According to Dukan, oat bran is important because it curbs cravings for the forbidden carbohydrates and also provides essential fiber for daily digestion. Furthermore, onions, gherkins, and certain spices are permitted during the attack phase. At least 1.5 liters of water must be consumed daily. Coffee and certain teas can also be consumed as alternatives. New to the Dukan Diet is the recommendation of a daily teaspoon of goji berries, intended to ensure that the stressed body is supplied with vitamins, trace elements, and antioxidants during the attack phase. The attack phase should last at least one day and a maximum of ten days, depending on the desired weight loss. 

2. Phase 2: Development phase

   During the initial phase, in addition to protein-rich foods, selected vegetables may also be eaten. These vegetables must be low in starch and contain only small amounts of sugar. They should be lightly steamed and seasoned only with a little salt and pepper. Additionally, a teaspoon of olive oil may be consumed daily during this phase, which also enhances the flavor of the vegetables. The initial phase is divided into vegetable days and protein-only days. Protein-rich foods are also consumed on vegetable days. During this phase, vegetables serve simply as a supplement to the otherwise monotonous diet, adding variety to the individual meals. The duration of the initial phase depends on the desired weight loss and lasts until the target weight is reached. For example, if you lose 1 kilogram per week, the initial phase will last approximately 10 weeks until you have lost the desired 10 kilograms. 

3. Phase 3: Stabilization phase

   Phase 3 is designed to stabilize the new body weight and prepare the body for a lifelong dietary change based on the Dukan Diet. The meal plan from Phase 2 will now be expanded to include the following foods:
   – New types of meat such as lamb, pork, and ham. Only high-fat meats should still be avoided. 
    

   1. a daily portion of certain fruits 
   2. a portion of hard cheese daily 
   3. two slices of wholegrain bread daily 
   4. Twice a week, starchy carbohydrates such as pasta, couscous, lentils or rice 
      Also new is a lavish menu that you can enjoy twice a week. This meal can consist of an appetizer, a main course, and a dessert. Even a glass of wine is allowed. On these so-called "special days," you can even eat your beloved Wiener Schnitzel. One day per week continues to be treated as a pure protein day, as learned in Phase 1. The Dukan Diet recommends keeping Thursday as your protein day. This day should not be changed during the remainder of the diet. The duration of the stabilization phase depends on the weight loss achieved so far and stipulates that you should allow 10 days for stabilization for every kilogram of body weight lost. So, if you have lost 10 kilograms, the stabilization phase will last a total of 100 days.
       

4. Phase 4: Maintenance phase

   Phase 4 is designed to ensure that the new body weight achieved in the stabilization phase can be maintained. You can eat whatever you like six days a week. However, you should still adhere to the Dukan food pyramid, which consists of 100 carefully selected foods. Eat your meals slowly and mindfully, and avoid foods high in simple sugars, starches, and fats, as well as processed foods. Drink at least 1.5 liters of water daily. On Thursdays, eat only high-quality proteins. Get plenty of exercise and play sports regularly. Don't forget to take three tablespoons of oat bran daily, which you can enhance with quark or buttermilk, for example. Oat bran provides sufficient fiber and reduces cravings for carbohydrate-rich foods.
    

Conclusion

Many nutrition experts are against a high-protein diet because the important nutrients carbohydrates and fats are only allowed in small amounts. However, health depends on a balance of all three macronutrients, which is not the case with the Dukan Diet. The Dukan Diet is particularly unhealthy and not recommended for people with kidney disease or gout. While recent studies show that a high-protein diet can produce the desired weight loss faster than a high-carbohydrate diet, if the diet is followed for an extended period, the carbohydrate-rich diet eventually catches up. The rapid weight loss at the beginning of the Dukan Diet only suggests greater success, which is not sustainable in the long run.