The Dukan Diet

Who doesn’t want to look like the French? French women are notorious for being able to drink copious amounts of wine, eat baguettes, cheese and fatty meats, and yet stay enviably thin. Is it something in their water? Unfortunately not, or else we’d be buying it by the truckload. So it should come as no surprise that the French, yet again, seem to have the answer to our unhealthy North American ways.

Dr. Dukan, a French neurologist turned nutritionist, purports that a diet rich in lean protein and light in carbohydrates will not only help you lose weight quickly, but keep it off as well. The difference between the Dukan and the Atkins diet is that it doesn’t ban all carbohydrates (it only does in the first phase), but over time, it lets you reintroduce “healthy” carbohydrates into your diet (his book lists all acceptable foods). That means you’ll still have to give up your morning cakelet (also known as a muffin) and afternoon potato chip snack. But if you can, isn’t a lifelong of being able to fit into your skinny jeans worth it?

The Dukan Diet, already having sold 3.5 million copies worldwide, has been very popular in France and Britain for the last few years (most recently, even Carole Middleton, Prince William’s mother-in-law credited the diet for helping her slim down before the royal wedding) , and now, the diet has finally come to North America.

The Dukan Diet is divided into four phases. Here’s a sample of what the diet looks like:

Attack Phase
This phase is all about protein, protein and more protein. The only carbohydrates you’re allowed to have are a bit of oat bran for fibre. Although this phase is the strictest, it is also the most rewarding. Rapid weight loss is experienced by most, and the noticeable results will motivate you to keep going.

A typical day’s menu:
Breakfast:  Coffee or tea; one boiled egg

Lunch:  Poached salmon with oil-free mayonnaise; non-fat yogurt

Dinner:  Shrimp sautéed in herbs; non-fat yogurt

Snacks:  Cottage cheese, lots of water; 1 ½ tbsp of oat bran

Cruise Phase
This phase allows you to reintroduce some vegetables into your diet. You’ll alternate between protein-only days and protein-plus-vegetable days. Continue with this phase until you’ve reached your target weight.

A typical day’s menu:
Breakfast:  Oat bran pancake

Lunch:  Stuffed mushrooms with tuna

Dinner:  Crab-stuffed eggs; sliced roast beef; yogourt

Snacks:  Grilled tofu, lots of water, 2 tbsp of oat bran

Consolidation Phase
For most dieters, this is a treacherous time, where the pounds can easily creep back on. Dukan recommends you do this phase for five days for every pound lost.

A typical day’s menu:
Breakfast:  Two slices of whole wheat bread; one small apple

Lunch:  Sliced roast pork tenderloin; yogourt

Dinner:  Grilled fish with broccoli; yogourt

Snacks:  Chicken kabobs, lots of water, 2 ½ tbsp of oat bran. Plus two “celebration” meals a week where you can have whatever you want. Just be sure you’re back on the wagon for the next meal.

Stabilization Phase
This is the ‘for the rest of your life’ phase. Basically you follow Phase three’s menus, but throw in an “Attack Phase” (a.k.a. protein only) day once a week. Also, have 3 tbsp of oat bran every day.

Dukan also recommends some practical tips to staying fit and trim:

1. Eat oat bran every day

2. Always eat breakfast

3. Get enough sleep

4. Drink lots of water

5. Take the stairs whenever possible and walk at least 20 minutes per day

The reviews for the Dukan Diet have mostly been positive. The pros are that you will lose weight quickly and be able to keep it off, if you adhere to his guidelines. The cons are that it is quite restrictive, so you may be tempted to stray from the list of recommended foods and therefore, in the long run, gain the weight back.

If you’re up for the challenge, try out the diet for yourself and let the magic begin.


— Lian Novak