Dukan Diet vs Keto Diet

Dukan Diet vs Keto Diet

Low-carb, high-protein diets like the Dukan diet and the ketogenic diet have gained a lot of attention in recent years to shed pounds.

Carbohydrate restriction forces the body to burn fat reserves for energy, which is the basis of all three diets.

However, they do, differ in a few areas. Read on to learn about the similarities and differences between the Dukan and the ketogenic diets.

What Is The Dukan Diet?

Dukan Diet VS Keto Diet

Dukan Diet VS Keto Diet – What Is The Dukan Diet?

The Dukan diet is a high-protein, low-carbohydrate diet designed by French doctor Pierre Dukan in the 1970s to help overweight people lose weight.

The diet has four phases, each of which has a particular set of foods that you can consume.

The number of foods allowed in the first two has a limit of 100. The next two allow you to consume foods that help you wean yourself off the diet plan. 

Essentially, weaning aims to guarantee that you maintain the weight achieved after going through the plan. The four phases of the Dukan diet are Attack, Cruise, Consolidation, and Stabilization.

For 1 to 10 days, you should consume as much lean protein as you can stand while consuming 1.5 tablespoons of oat bran and 6 cups of water each day during the Attack phase.

In the Cruise phase, which can last many months, you add unlimited servings of non-starchy veggies every other day and then a further half-tablespoon of oat bran.

A portion of hard cheese and two pieces of whole-grain bread can be included in your daily diet when you reach the Consolidation stage, which lasts for five days for every pound lost.

Eat up to 2 portions of starchy foods and as many celebration meals as you would like during this time.

Maintenance focuses on the fourth and last phase, Stabilization, which is a continual process.

Except for one day a week when you implement the Attack phase’s all-protein guidelines, you can eat whatever you want throughout this phase.

You also take 3 tbsp of oat bran and work out 20 minutes daily in this period.

Foods to Eat and Avoid On a Dukan Diet

Foods to Eat and Avoid On a Dukan Diet

The following are the foods allowed and disallowed on a Dukan diet.  

Foods Allowed On The Dukan DietFoods To Avoid On The Dukan Diet
Artificial sweetenersAlcohol
CarrotsBacon And Other Processed Or Baked Meats
Diet gelatinBread
Fish and shellfishButter
Green beansCheese
KidneyFried Foods
Leafy greensFruit
Lemon juiceLegumes
LiverNon-Skim Dairy
Non-fat cottage cheeseNuts
Non-fat milkPasta
Non-fat ricotta (in limited amounts)Potatoes
Non-fat yogurtRice
Oat branSalad Dressing, Mayonnaise
Olive oilSugar
OnionsSweetened Condiments
Shirataki noodles
Skinless poultry
Spaghetti squash

Pros and Cons of the Dukan Diet

Dukan Diet VS Keto Diet

Pros and Cons of the Dukan Diet


The following are the benefits of following a Dukan diet

  • Allows you to eat all you can of the allowed foods
  • Foods are satiating
  • Helps with rapid weight loss
  • It comes in four phases that help with weight maintenance


  • The diet is restrictive, especially in the first two phases
  • Restricting certain foods causes a nutrient deficiency
  • Not an ideal diet for people with cardiovascular and kidney problems
  • The use of high protein foods may affect the environment negatively
  • It does not meet the USDA dietary guidelines

What is The Keto Diet?

What Is The Keto Diet?

Essentially, a ketogenic diet is an eating plan that emphasizes meals that include a high concentration of heart-healthy fats, appropriate protein, and minimal carbohydrates.

The objective is to consume more calories from fat than from carbohydrates.

For the diet to work, the body depletes its sugar levels. It then begins to break down fat to produce energy.

When you consume significantly fewer carbohydrates, your body begins to use fat as fuel, which has the potential to send your body into a metabolic state known as ketosis.

When you are in the ketosis state, your liver converts fat into little energy molecules known as ketones that the brain and other organs can use to generate energy.

List of Keto-Friendly and Non-Friendly Foods

Dukan Diet VS Keto Diet

Dukan Diet VS Keto Diet – List of Keto-Friendly and Non-Friendly Foods

The following are the foods allowed and disallowed on a keto diet.

Foods Allowed on a Keto DietFoods to Avoid on a Keto Diet
AvocadosBaked goods
Dark chocolate and cocoa powderGluten-free baked goods
Fish and seafoodHigh-sugar fruits
Healthful oilsHoney
Low-carb veggiesJuices
Nuts and seedsStarchy vegetables 
Plain Greek yogurt and cottage cheeseSugar in any form
PoultrySweetened yogurt
Unsweetened coffee and teaSyrup

Pros and Cons of the Keto Diet

Dukan Diet VS Keto Diet

Dukan Diet VS Keto Diet – Pros and Cons of the Keto Diet

The keto diet, like many others, also has its advantages and drawbacks.


  • Athletic performance improves with the diet
  • It can help you lose abdominal fat
  • Increases the feeling of fullness
  • It helps you lose weight quickly.
  • Lowers health markers such as blood pressure, triglyceride, and cholesterol levels
  • There are numerous internet resources and recipes


  • Because of the limited variety of food options, it isn’t easy to sustain
  • In the first phases, there may be some side effects
  • Dietary deficits may occur
  • Not ideal for pregnant women or anyone with risk factors for health problems, and certain medical disorders should
  • The most nutritious form of a diet can be too pricey and inaccessible

Dukan Diet Vs. Keto: What Makes Them Similar Yet So Different?

Dukan Diet VS Keto Diet

Dukan Diet VS Keto Diet – Dukan Diet Vs Keto: What Makes Them Similar Yet So Different?

Both the Dukan and keto diets are low-carb diets that significantly emphasize fat and protein consumption. However, the Dukan diet only promotes low carbs in the first two phases.

The Keto diet promotes high-fat foods, while the Dukan advocates for low-fat foods. The keto diet is a moderate protein, while the Dukan diet is high protein.

Regarding weight loss, the keto diet takes the cup for sustainability, while the Dukan diet only provides rapid results in the first two phases.

Final Thoughts

Tens of millions of people happily follow the Standard American Diet, but it does not work for them. Therefore, they chose other diet plans to help achieve their goals.

Dukan and keto diets are popular eating plans with people who do not want high amounts of calories in their meals.

Both diets are good for weight loss, and both advocate for deriving calories from proteins and fats.

Though they have a few differences, your choice between the two will depend on what works well for your needs.

See Also

How to Eat Clean?

Vegetarian Dukan Diet Plan

Keto Friendly Fruits

28 Day Keto Challenge

Is Grapefruit Keto?

Keto Diet For Diabetics

Dirty Keto Diet Plan

Sirtfood vs Keto Diet Plan