The ever-popular topic, fat loss. Many try, some succeed and others fail. The reason is pretty simple in some cases – nobody likes to eat thin soup every day over and over. Others just don’t have the willpower to continue, and soon enough ends up with a piece of cake and 20 bags of chips. If you’re in the first group, and tried various types of diets but never got the results you wanted, there’s still a chance.

Dukan diet

You may already have heard about the famous Dukan diet, but have you tried it? It’s a pretty aggressive diet in the beginning, but in a different way than most other diets. It’s somewhat similar to South Beach and Atkins. Low carbon-hydrate, high protein. Where other diets strictly dictate what you can eat and cannot, and how much, the Dukan diet is different in this way: You can eat as much as you like, but only from some food groups. High protein food.

So how’s that for a diet? “But, how does eating all I want make me lose fat?”, you may ask. It’s quite simple. By staying away from products with fat or other bad things, and going high protein, you get the feeling of being satiated for longer. Protein also helps the following things in your body:

  • Bones
  • Muscles
  • Connective tissue
  • The formation of blood cells
  • Antibodies
  • The immune system

People who work out often get faster results when eating proteins, as that’s what the body use to build muscles. So if you work out but don’t get much proteins, and yet wonder why you never see a change on your arms, that may very well be why.

How it works

The Dukan diet works like this: There’s 4 phases to go through, where the 4th and last is a permanent phase, meaning you’ll follow it for the rest of your life. Don’t sweat though, it’s a very easy phase.

Phase 1 – The attack

Phase 1 is the attack phase, where your body will drop a lot of fat, very fast. The duration of phase 1 depends on how much fat you want to lose. Here’s a thumb of rule.

  • Less than 5 kilo : 1 day
  • 5-10 kilo: 3 days
  • 10-20 kilo: 5 days
  • More than 20 kilo: 7-10 days

Now remember, this is just a rule of thumb, not the precise amount of days.

In the attack phase, you can eat just as much as you desire, but only from these types of food.

  • Lean meat
    Lean meat from ox and calf and minced meat with a low fat percentage – 5%.
    Fry the meat on a dry non-stick pan, or put it on the barbeque or in the oven.
  • Organs
    Ox and calf liver, no foie gras, and calf tongue.
  • Fish
    Any kind, fat as well. Just stay away from fish on can with oil.
  • Seafood
    Shrimps, mussels, crayfish and lobsters.
  • Poultry
    Chicken, turkey and wild duck can be eaten. Cook them with skin to get the best flavor in the meat. Don’t eat the skin, however.
    Regular duck and goose are too fat, and should be avoided as long you’re on the first two phases.
  • Egg
    You can eat up to 2 eggs a day. If you suffer from high cholesterol, stay with what your doctor says you can eat of eggs. You can prepare the eggs in any way you like.
  •  Milk products
    If you can find 0% fat products, like milk and such, that would be the ideal. If not however, stick to the lowest you can find.
  • Water
    Help your kidneys, drink lots of water. While proteins are good, too much is bad. So when you only eat high-protein products, your kidneys will need a little help. Drinking water also helps against constipation and headache. If you can’t drink too much water, you can drink some coffee, tea and diet soda. The most ideal is still just water.
  • Oat bran
    This is a very good thing to consume. They’re rich on fiber so they’re good for your digestion, they can help lower you cholesterol and they suck 20 times their own weight in water, so they fill very well. You want about 15 grams a day.
  • Sugar is bad
    That kinda speaks for itself, but if you need to sweeten something, use Aspartam. It’s just as unhealthy as sugar, but since it’s 200 times more sweet, you only need very little. Using too much will cause the food to be so sweet, it feels like it’s burning after you’ve ate it, so you know when enough is enough.
  • Side effects
    Sadly, everything has side effects. When you’ve started the diet, you can feel more tired than before, your breath may become bad – fix that with sugarfree gum, light constipation and mild flu symptoms. Nothing to worry too much about, as they pass after a while. It’s your body which reacts when you change your diet radically.

 Phase 2 – The cruise

After you’ve got through the first phase, the long phase come. This phase follows until you’ve reached your weight goal. You can still eat as much as you like, but this time you need vegetables too. This phase is at a slow fat loss, so your body can follow up. If you follow the plan without deviation, you can lose around 1 kilo every 10 day. The more you exercise, the more you lose.

Every second day you eat vegetables as an addition to the other things you eat. There’s a long list of vegetables you can eat, and I’m not gonna list all of them. Among them is:

  • Cucumber
  • Asparagus
  • Aubergine
  • Tomato
  • Spinach
  • Squash

There are many more to be found in the book.

Phase 3 – Consolidation phase

While the second phase may seem long, 3rd phase is actually much longer. However, at this point you’ve reached your goal so it’s a bit easier to go with. This phase helps you stay at the weight, so you don’t pick up everything you’ve lost.

You follow this phase for about 10 day every kilo you’ve lost. So if you’ve lose 15 kilo, you’ll be on this phase for 150 days. Or if you’ve dropped a massive 37 kilo, you’ll be on the phase for 370 days. 1 year and 5 days.

On this phase you can eat what you’ve done in the previous phases and more:

  • Fruit
    You can eat any fruit, but only 1 a day, with the exception of banana, grapes, cherries and nuts
  • Bread
    You can eat 2 slices of bread a day. Stay away from white bread if you got tendency to take on weight easily.
  • Cheese
    You can eat one portion cheese a day. One portion is about 40 gram. Use cheese you slice, and not cream cheese nor blue cheese. If possible, avoid cheese with high amounts of fat.

There’s more on the list, but just like vegetables, I’ll leave some for the book.

Phase 4 – Stabilization

This last phase will last the rest of your life. You cannot deviate from it. Ever. On the other hand it’s very easy. You can eat what you like, but one day every week, you take a full protein meal, just like phase 1.


What about new types of food? Well, the book can tell. It’s very well worth the money, or you can borrow an example from your local library.

Learn more about the Dukan diet here.

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