Have you tried other diets but still struggle to lose weight? Maybe you’ve counted calories or cut carbs, only to see the weight come back.
If you want to lose weight and keep it off, you might have heard about the Dukan diet. This high-protein, low-carb diet isn’t as popular as the keto or paleo diet but promises quick results.
We spoke with Beril Hezer, a registered dietitian with Banner – University Medicine, to learn more.
What is the Dukan diet?
The Dukan diet is a low-carb, high-protein diet created by Dr. Pierre Dukan in the 1970s. He published a book on this diet in 2000, but it’s recently made a splash on TikTok.
Unlike the keto diet, which is high in fat and designed to induce ketosis, the Dukan diet focuses on lean protein and allows for carbohydrates in later phases. The idea is that eating lean proteins will help you stay fuller longer and promote weight loss.
“The Dukan diet has four phases: attack, cruise, consolidation and stabilization,” Hezer said. “The initial phases are very restrictive, but the later stages introduce more flexibility.”
Four phases of the Dukan diet
The diet's first two phases focus on weight loss and the last two are for maintenance. The length of time you stay in each phase depends on how much weight you want to lose.
- Phase 1: Attack (one to seven days): The first phase is meant to jumpstart weight loss. You eat only lean proteins (chicken, fish, eggs and non-fat dairy). No carbs, fruits or vegetables. You can eat as much lean protein as you want, plus 1.5 tablespoons of oat bran and six to eight cups of water.
- Phase 2: Cruise (three days for every pound you want to lose): The second phase rotates between protein-only days and days with non-starchy vegetables until you reach your goal weight. Plus your daily oat bran.
- Phase 3: Consolidation (five days for every pound you lost during the first two phases): The third phase gradually reintroduces fruits, whole grains and cheese while still focusing on protein. This phase requires that you make one day a week a pure protein day, eating like Phase 1. You’ll increase oat bran to 2.5 tablespoons per day.
- Phase 4: Stabilization: The fourth phase is weight maintenance. You can eat whatever you want, but you must have one pure protein day each week and consume three tablespoons of oat bran each day.
Does the Dukan diet really work?
The Dukan diet can lead to rapid weight loss, especially in the first phase. But the real challenge isn’t losing weight — it’s keeping it off.
“The restrictive nature and complex rules of the Dukan diet, especially in the first two phases, make it difficult to sustain,” Hezer said. “This can lead to nutritional deficiencies, as essential nutrients from those limited food groups are missed.”
Restrictive fad diets like the Dukan often lead to yo-yo dieting, or weight cycling, where weight is lost quickly but regained just as fast.
“Yo-yo dieting can slow metabolism, increase body fat and raise the risk of fatty liver, diabetes and heart disease,” Hezer said. “It can also increase insulin resistance, potentially leading to type 2 diabetes.”
Some other challenges include:
- Side effects: Constipation, fatigue and headaches are common due to a lack of fiber and important nutrients.
- Social limitations: Eating out or sharing meals with family can be difficult with so many restrictions.
- Disordered eating habits: The cycle of restriction and overeating can lead to disordered eating patterns and an unhealthy relationship with food.
Can the Dukan diet be made more sustainable?
If you want to follow a Dukan-style approach but in a healthier way, Hezer suggests focusing on the stabilization phase while incorporating more balance. This can include:
- Having a pure protein day once a week
- Eating three tablespoons of oat bran daily
- Staying physically active to maintain your weight
- Allowing for more food choices beyond the strict early phases
Once you’ve reached your goal weight, slowly reintroduce different foods while still following these core principles. Instead of relying on restrictive diets, focus on healthy habits like eating a balanced diet and exercising regularly.
Pay attention to your hunger and fullness cues and adjust portion sizes as needed.
Healthier ways to maintain weight without rebound gain
“To achieve long-term weight maintenance and avoid rebound weight gain, focus on sustainable lifestyle changes and eating patterns,” Hezer said.
Some tips for success include:
- Eat whole, minimally processed foods like lean protein, vegetables, fruits and whole grains. The Mediterranean diet and flexitarian diet are great examples of sustainable eating patterns.
- Drink plenty of water throughout the day to support digestion and metabolism.
- Practice mindful eating and portion control.
- Allow occasional treats to prevent feelings of deprivation.
- View healthy eating and exercise as a lifestyle, not a quick fix
- Prioritize quality sleep.
- Get regular physical activity.
Bottom line
While the Dukan Diet might work for you in the short term, it’s difficult to maintain and comes with risks. If you want to lose weight and keep it off, a balanced approach with a mix of proteins, healthy fats and carbs is often a better choice. Before starting any new diet, it’s a good idea to talk to your health care provider, dietitian or a Banner Health specialist to find the best plan for you.
