The Dukan Diet Plan and Menu

Overview of The Healthy Dukan Diet Program

The Dukan Diet plan offers you 4 phases to sustainable weight loss, through natural proteins. If you have been unsuccessful with previous weight loss attempts, you may want to give the healthy Dukan Diet menu a try as it is proving to yield a high degree of success.

The diet essentially takes you through the following 4 phases:

1. Attack – taking pure natural proteins to get your weight reduction started within a week

2. Weight Loss – through taking alternative proteins, you will reach your target weight

3. Stabilization – re-introducing all types of foods

4. Cruise – adhere to a few basic rules and maintain your weight indefinitely

The Dukan Diet weight loss plan is based on the Protal concept. The name derives from alternating between pure proteins and protein alternatives (proteins plus vegetables).

The Protal concept is easy to follow as it is clearly defined by a simple set of rules. The concept is completely natural and found to be extremely effective. It does not impose restrictions on quantity of intake and therefore does not require weighing of food or measuring of calories.

Although the Dukan Diet program does not specifically address the needs of the vegetarian, with a few minor adjustments it can certainly serve as a vegetarian diet.


The rapid initial weight loss during the Attack phase provides the motivation to keep you going. In addition, it is important to weight yourself regularly (at least once a day), in order to maintain your awareness of what you are set to achieve throughout the day.


Although it has been proven that the Dukan Diet delivers outstanding results, it cannot possibly produce if you do not strictly adhere to the rules.


It is important to set firm goals upfront and to be sufficiently disciplined to recognize when to stop (i.e. reaching your weight objective).


This diet relies extensively on natural proteins. Technically, apart from egg white, there is no natural pure protein nourishment. You are therefore required to select a combination of nourishments that, collectively, are as close as possible to the prescribed pure proteins. This will include some types of meat, fish, seafood, poultry and fat-free dairy products.


Both the Attack and the Weight Loss phases are based entirely on eat-as-much-as-you-like. Any time of the day, you can eat any mix of prescribed foods with no restrictions. This does wonders for controlling hunger and fighting against cravings.


One of the major concerns with regard to natural proteins is affordability. Fresh good quality beef, fish and seafood are expensive. Poultry and eggs are considerably more affordable, but variation is important in order to avoid monotony. A viable alternative to look at fat and sugar free dairy products to supplement your protein-based menu.

Side Effects

In order to avoid potential side effects induced by the excessive intake of proteins, it is important to consume vast quantities of fresh water (minimum 2 litres per day). As the body does not completely digest proteins, it is important to dispose of the excess via the kidneys through additional water intake.

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