The Dukan Diet in an Eggshell

Dr DukanThe Dukan Diet was developed by Dr. Pierre Dukan, a French medical doctor who has spent his career helping people lose weight.

It is an innovative diet as it rejects counting calories and promises permanent weight loss while allowing dieters to eat as much as they like of certain foods.

Notice the use of  ‘Eggshell’ rather than ‘Nutshell’ in the heading above as eggs are an allowed food but nuts are not!!

Originally published in 2000, The Dukan Diet book swept across France, championed by people who successfully lost weight following its unique 4-step plan. It helped millions in France. Then it spread around the world. It has now sold more than 6 million copies worldwide. So it is not a fad diet but has been shown to be medically sound.

The Diet: 4 Easy Steps to Permanent Weight Loss

Using Dr. Dukan’s True Weight calculator, you can determine a reasonable and healthy weight loss goal for you. It will also give you an idea of the timing of the different steps so you will have a goal to aim for. (Note: just complete Step 1 and 2 of the calculator but do not go on to Payment as you don’t have to sign up for online-coaching to follow the diet). Here is an example of the results of the True Weight calculator.

KK Marilyn

It is suggested you obtain medical advice from someone who knows your medical history before you begin.

Step one: Attack
This lasts 2-7 days during which unlimited lean protein only (from a choice of 72 foods) and 1½ Tablespoons of oat bran are consumed each day. This is a psychological turning point and surprise for your metabolism resulting in fast weight loss motivating you to continue.

Note 2 important points:

  1. Drinking at least 1½ litres of water each day (include tea, coffee, herbal teas etc) in every step is essential.
  2. Walking is the preferred exercise starting with 20 mins a day in attack, 30 mins in cruise, 25 mins in consolidation and 20 mins in stablization.

Step Two: Cruise
You alternate days of unlimited lean protein with days of protein combined with healthful vegetables (from a choice of 28) until you reach your True Weight. Take 2 Tablespoons of Oat bran a day now. This is a longer, slower step of the diet.

Step Three: Consolidation
You stay on this step for 5 days for every pound lost. At this point the diet allows unlimited protein and vegetables, and other foods, such as fruit, pasta, cheese and bread, are reintroduced.  You are also allowed two weekly celebration meals to stave off boredom! Take 2 ½ Tablespoons of oat bran a day now. Walk 25 mins a day now.

Step Four: Stabilization
This is the maintenance portion of the plan which goes on as a life-plan. You are allowed to eat whatever they like as long as you don’t regain weight–provided you follow 3 unbreakable rules:

  1. Eating only lean protein one set day per week, say Thursday.
  2. Taking 3 Tablespoon of Oat bran daily.
  3. Exercising regularly in everyday life e.g. walking up stairs instead of taking the escalator or lift.

If you do find yourself regaining weight return to the attack step for a few days and get back in control again!

KK David RowsomeFor each step, the Dukan Diet offers clear simple guidelines for long term success.  Extra tips are given for different seasons of life. Compare the steps here.

It is the perfect diet for people who want fast weight loss, which can be maintained without counting calories or weighing portions.

If you have any questions about the Dukan Diet write them in the comments below and we will try to answer them.

Let us know if you would like to give it a go!



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