The Dukan diet is divided into 4 phases and, according to its creator, can help with weight loss of around 11 pounds in the first week. The first 2 phases are focused on losing weight, while the last 2 phases help stabilize the desired weight. The length of the diet depends on how much weight a person wants to lose.

Exercise is recommended during every phase of the Dukan diet because it increases energy expenditure and helps burn fat, which is essential for weight loss.

Created by French doctor Pierre Dukan, the diet is described in detail in his book I Don’t Know How to Get Slim. It may be an option for those who want to lose weight quickly. However, because it does not focus on long-term eating habits, many people regain the weight unless they switch to a less restrictive plan to maintain results.

1st phase: attack phase

During the attack phase of the Dukan diet, only protein-rich foods are allowed, while carbohydrates and sweets are restricted. Approved foods include:

Lean red and white meats, such as beef, chicken, turkey, lean pork, or turkey ham
Fish, including tuna, cod, mackerel, sea bream, sole, hake, swordfish, salmon, or trout
Shellfish, such as clams, crab, shrimp, crayfish, lobster, mussels, oysters, octopus, and scallops
Plant-based proteins, such as tofu, seitan, or tempeh
Fat-free dairy products, like skim milk, fat-free fresh cheese, fat-free cream cheese, fat-free sheep cheese, and plain or flavored fat-free yogurt
Chicken or quail eggs
Seasonings like vinegar, herbs, spices, lemon, salt, and mustard (in moderation)

Meals can be grilled, baked, or boiled, without added oil.

This phase may also include 1 ½ tablespoons of oat bran daily, as it provides fiber and protein to help with satiety, along with 1 teaspoon of goji berries.

Sample menu for the attack phase

Meal	Menu
Breakfast	1 cup coffee with skim milk (no sugar) or fat-free yogurt + 1 ½ tbsp oat bran + 2 slices cheese and ham or 1 egg with 2 slices cheese
Morning snack	1 plain fat-free yogurt or 2 slices cheese + 2 slices ham
Lunch	9 oz lean beef with four-cheese sauce made with skim milk or 3 grilled chicken fillets topped with ham and cheese
Afternoon snack	1 fat-free yogurt or 1 glass skim milk + 1 tbsp goji berries + 1 boiled egg or 2 slices tofu + 3 slices ham or 1 soy burger + 1 slice cottage cheese
Dinner	7 oz shrimp in cheese sauce or 7 oz grilled salmon fillet with cottage cheese topping

This phase typically lasts 1 to 7 days, depending on weight-loss goals, with a possible loss of 3 to 11 pounds. At least 20 minutes of daily exercise is recommended.

2nd phase: cruise phase

In the cruise phase of the Dukan diet, vegetables are added to protein foods, but carbohydrates and sweets are still not permitted.

Allowed foods include:

Vegetables such as Swiss chard, artichoke, celery, eggplant, broccoli, zucchini, onion, kale, Brussels sprouts, cauliflower, endive, asparagus, spinach, lettuce, hearts of palm, cucumber, bell pepper, radish, beet, mushrooms, soy, tomato, and carrot
Olive oil, limited to 1 teaspoon per day

Vegetables can be eaten raw or cooked with water and salt. The only desserts allowed are sugar-free gelatin and egg pudding made with skim milk.

This phase alternates between 1 day of protein only and 1 day of protein with vegetables, repeated over a week. On protein-only days, 1 tablespoon of goji berries is included, and on combined days, 2 tablespoons are allowed. Oat bran increases to 2 tablespoons per day.

Sample menu for the cruise phase

Meal	Menu
Breakfast	1 glass skim milk or fat-free yogurt + 1 ½ tbsp oat bran + 2 slices grilled cheese with tomato or egg and tomato pancake
Morning snack	2 slices cheese + 2 slices ham
Lunch	9 oz beef in tomato sauce with cucumber, lettuce, and eggplant salad
Afternoon snack	1 fat-free yogurt + 1 tbsp goji berries + 2 slices cheese or 1 boiled egg
Dinner	8 oz salmon with mushroom sauce + tomato, zucchini, and Swiss chard salad

In this phase, people may lose about 2 pounds per week. It usually lasts around 7 days but depends on individual weight goals. At least 30 minutes of exercise daily is also recommended.

3rd phase – consolidation phase

The consolidation phase of the Dukan diet keeps proteins and vegetables but gradually reintroduces some other foods.

Allowed foods include:

Fruit: 1 serving daily during the first half of the phase, increasing to 2 servings later. All fruits are allowed except bananas, grapes, figs, and cherries
Whole wheat bread: 2 slices per day
Whole grains and legumes such as oats, brown rice, whole wheat pasta, beans, lentils, and chickpeas: 7.7 oz daily in the first half of this phase, then twice per week later on
Cheese: mozzarella, ricotta, or parmesan, limited to 1.4 oz per day

One or two free meals per week are also allowed, including foods from the diet along with 1 glass of wine or beer. Oat bran should increase to 2 ½ tablespoons daily.

Refined white rice, pasta, flour, and sweets are not permitted.

Sample menu for the consolidation phase

Meal	Menu
Breakfast	1 glass skim milk or fat-free yogurt + 1 ½ tbsp oat bran + 1 slice whole wheat bread with cheese, tomato, and lettuce
Morning snack	1 apple + 1 slice cheese and ham
Lunch	4.5 oz chicken breast with tomato sauce + brown rice + raw vegetable salad
Afternoon snack	1 plain fat-free yogurt + 1 tbsp goji berries + 1 slice whole wheat bread with cheese
Dinner	5 oz canned tuna with whole wheat pasta in pesto sauce + raw vegetable salad + 1 orange

This phase should last 10 days for every 2 pounds to be lost. At least 25 minutes of exercise per day is also recommended.

4th phase – stabilization phase

The stabilization phase of the Dukan diet allows all foods but follows specific rules to prevent weight regain:

One pure protein day per week, similar to the attack phase
At least 20 minutes of exercise daily
3 tablespoons of oat bran per day

While no foods are restricted, meals should remain balanced and healthy, with an emphasis on natural and whole foods.

At least 2 liters of water should be consumed daily to support digestion and help eliminate toxins. Other allowed drinks include tea, coffee without sugar or sweetener, and diet sodas in moderation.

Sample menu for the stabilization phase

Meal	Menu
Breakfast	1 glass skim milk or fat-free yogurt + 1 ½ tbsp oat bran + 2 slices whole wheat bread with light cheese
Morning snack	1 pear + 4 water crackers or 3 nuts + 1 slice watermelon
Lunch	4.2 oz meat + 4 tbsp rice + 2 tbsp beans + salad + 1 orange
Afternoon snack	1 fat-free yogurt + 1 ½ tbsp oat bran + 4 whole wheat toasts with ricotta
Dinner	4.5 oz grilled chicken breast + 1 cup whole wheat pasta with vegetables + side of lettuce and cucumber + 1 slice melon

It is important to note that the Dukan diet is highly restrictive and may cause side effects such as discomfort, dizziness, and weakness. Because it does not focus on healthy long-term eating habits, regaining lost weight is common. For safe and effective weight loss, consulting a registered dietitian is strongly recommended.

Dukan Diet: Phases, What to Eat & Sample Meal Plans