4 Phases Dukan Diet Meal Plan 2023

4 Phases Dukan Diet Meal Plan – Overview

Obesity is a serious concern, and we all have to pay attention to our body weight. In today’s modern world, people forget to look after their health. The busy lifestyle makes them eat junk foods which causes obesity.

If you are worried about growing pounds of your weight, then here’s a special diet for you. Dukan Diet Meal Plan and its phases cut down those extra pounds across your tummy and give you the best of life that you desire! Let’s get on to the details!

4 Phases Dukan Diet Meal Plan

4 phases Dukan diet meal plan

What is the Dukan Diet?

The Dukan diet is a unique way to lose body weight by cutting down on carbs. It’s an extreme-low carb and high-protein diet that helps obese people lose body weight faster.

The Dukan Diet was founded in the 1970s by a French Physician named Dr. Pierre Dukan. Currently, the diet plan consists of four different phases, each with a unique set of foods.

According to the founder, one can lose up to 10 pounds within a week of following this diet. After that, a person can lose two to four pounds a week by following the same diet. It is a proven method to lose body weight faster than any other diet plan.

Dukan Diet is good for quick fat loss. However, it is widely criticized by dieticians and health experts as it is not ideal for everyone. Not being followed properly may cause chronic kidney diseases and other health problems. One should start following this diet after consulting with an expert dietician.

As noted above, Dukan Diet has four phases. Before we jump on to the phases, let’s check out the list of foods we can and cannot eat while following the Dukan Diet. Let’s start with the food items that we can eat during the Dukan Diet.

Foods We Can Eat

  • Eggs
  • Fish
  • Shellfish
  • Non-skin Poultry
  • Lean beef and pork
  • Non-fat dairy products such as cottage cheese, yogurt, milk, etc.
  • Oat bran
  • Lemon Juice
  • Diet gelatin
  • Olive oil
  • Pickles
  • Brussels sprouts
  • Brocolli
  • Cabbage
  • Cauliflower
  • Cucumber
  • Celery
  • Asparagus
  • Mushrooms
  • Tomatoes
  • Eggplant
  • Carrots and Beets
  • Green Beans
  • Pumpkin
  • Turnips
  • Onions

Foods to Avoid

  • Legumes
  • Bread
  • Pasta
  • Rice
  • Alcohol
  • Fruit
  • Sugar
  • Cheese
  • Nuts
  • Potatoes
  • Avocados
  • Salad dressing
  • Mayonnaise
  • Non-skim dairy
  • Nuts
  • Butter
  • Bacon and other high-fat meats

The above list includes food items that are high in carbs. Unlike other diet plans, Dukan Diet Plan is very low in carbs. The less carb you eat, the faster weight you lose. That’s how the Dukan Diet Plan works! It cuts down your body weight by reducing the intake of carbs through its diet phases.

4 Phases Dukan Diet Meal Plan

If you are wondering about how the Dukan Diet work, then this part will clear all your doubts. The Dukan Diet has been categorized into four different phases. Each phase is unique in that you will be asked to follow a strict diet with limited food items. Let’s break down four phases of the Dukan Diet.

Phase 1: Attack Phase

The attack phase is the most beneficial phase for those who want to lose weight faster. The Attack phase lasts up to seven days and can help you lose up to 10 pounds within the first week.

In this phase, you are allowed to eat unlimited lean protein. Here’s the list of items that you can consume during the Attack phase.

  • Skinless poultry
  • Eggs
  • Seafood
  • Lean beef
  • Low-fat dairy products
  • 5 tablespoons of oat bran
  • Olive oil

The Attack phase of the Dukan Diet is also known as the Pure Protein phase, where you will be asked not to consume any carbohydrates. Besides this, drinking up to eight glasses of water a day is advised. One should not reduce the water intake as it is crucial for your body to lose weight faster.

Dukan Diet Attack Phase

BreakfastLunchDinner
3 pcs. Classic Bacon and 2 pc. Sunny Side up Egg1 order of Tuscan Pork Tenderloin¼ cup of Keto Cauliflower Bacon and Cheese Mac
3 pieces of Keto Bread Rolls1 Keto Tortilla1 Sous Vide Salmon

Sample Snacks for Dukan Diet Attack Phase

AM SnackPM SnackMidnight Snack
1 square piece of Gluten-Free Avocado Brownies1 piece of Keto Cottage Cheese and Dill Popovers1-piece Keto friendly cinnamon

Phase 2: Cruise Phase

The Cruise Phase is a unique phase where a person can start this phase on the second day of the Dukan Diet. However, starting this phase after completing the seven days of the Attack Phase is recommended for effective results. This phase lasts for up to one year.

The Cruise Phase adds up more food items to the existing diet of the Attack Phase. Here, you can have your favorite vegetables. You can eat cauliflower, broccoli, cucumbers, mushrooms, peppers, etc.

Besides this, you can increase the intake of oat bran from one tablespoon to two tablespoons. Instead of the Pure Protein diet, we can consider this diet as a Protein/ Vegetable diet.

The Cruise Phase helps you build a habit of having low-carb foods. A healthy habit leads to a healthy lifestyle and a perfectly shaped body.

In phase 2, you will add 16 vegetables to your meals. These are the following:

AsparagusArtichokeAubergineBeetroot
BroccoliCabbageCarrotsCelery
French BeansFennelLeekMushrooms
PepperPumpkinSalad LeavesSwede

Dukan Diet Attack Phase

BreakfastLunchDinner
Grilled Sirloin Steak with Roasted Beetroot SaladGrilled Shrimp & Squid SaladTomato Roasted Beef Salad
AM Snack:

Sugar-Free Goji Konjac Jelly
PM Snack:

Sugar-Free Pumpkin Custard
Midnight Snack:

Pumpkin Oat Bran Porridge

See the complete list of Dukan diet cruise phase meal plan

Phase 3: Consolidation Phase

The Consolidation Phase starts after you achieve your weight loss goal through the Cruise Phase. The Consolidation Phase lasts as per the body weight you have lost from the beginning. The Consolidation Phase lasts for five days for every pound you lose. If you have lost 40 pounds, the consolidation phase lasts 200 days.

You can continue eating the food items from the first and second phases during this phase. This phase gives you more flexibility in choosing your favorite food items. You can add your favorite fruits that are low in carbs.

Besides this, the same phase lets you eat cheese, bread, and other meat items in moderated amounts. During the Consolidation Phase, you will be asked to follow a Pure Protein diet at least one day a week.

Dukan Diet Consolidation Phase

BreakfastWholegrain Sandwich (with low-fat turkey slices, cheddar, tomato and lettuce) + fat-free milk.
Am SnackOat bran tuna patties + soymilk
LunchBacon egg shrimp salad + cucumber juice
Pm SnackOat bran porridge + sugar-free Goji konjac jelly + black tea
DinnerGrilled seafood mushroom pepper skewers + Shirataki noodle salad + green tea + 1 plum
Midnight SnackOat bran squash pancake + black tea

Phase 4: Stabilization Phase

The Stabilization Phase is nothing but a weight management or weight maintenance phase where you are required to maintain your body weight by focusing on the right food items.

The Stabilization Phase has no end date, and it lasts indefinitely. Here, you will be asked to follow the above three phases regularly. You will also be asked not to add any junk food to your diet.

Moreover, for better results, you can do some workouts or go for a walk with your friends or colleagues. It will take some time to maintain a healthy habit.

Dukan Diet Stabilization Phase

Mixed Foods

BreakfastSteel-cut oats w/ berries and pecans and Eggs & Fruit
Am SnackChocolate mint Shake
LunchChef Salad with Chicken Fajita Roll
Pm SnackVeggies & Hummus
DinnerPot Roast and Vegetables with Crockpot Mexican Chicken
Midnight SnackCottage Cheese and Veggies

1-day Pure Protein Foods (Once a week)

BreakfastBacon and Scrambled Eggs
Am SnackCucumber slices w/ ranch dressing
LunchMincemeat and Green Veg with Sour Cream
Pm SnackCelery w/ cream cheese
DinnerTuna Steak topped with Cheese and Broccoli
Midnight SnackBell pepper slices w/ dressing

Dukan Diet Pros and Cons

Pros:

  • Boost weight loss
  • Unlimited Lean Protein meals keep you free from hunger
  • Keeps your body fit for a long time
  • Healthy weight maintenance

Cons:

  • Nutritional deficiency due to restriction of foods
  • Harmful to the liver and kidney

Is Dukan Diet good for me?

Dukan Diet is a good diet plan for those who want to lose weight quickly. However, the diet plan is very low in carbs and high in protein. It is advised for you to consult with your physician or dietician before start following it.

Meet with the registered dietitian who can develop an effective diet plan. He will ask for some lab tests to determine the nutritional requirements in your body. After examining your reports, he will guide you to follow the Dukan Diet. Keep your goals high and stay motivated!

The Dukan Diet plan is a protein-based diet focused on eating fewer carbohydrates and fats in the first few stages and then transitioning to a protein-rich diet.

Here is an example diet plan for a Dukan Diet and the foods included are distributed in breakfast, afternoon lunch, and dinner, with am and pm snacks.

Damla Sengul
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Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.