Like most diets, the Dukan Diet focuses on specific foods and exercise for weight loss. Pierre Dukan, a nutritionist and founder of the diet, suggests losing weight with foods eaten by primitive man. The diet plan consists of healthy foods originally consumed by the human species -- vegetables and proteins -- until desired weight is achieved.
Phase I
Four phases comprise the Dukan Diet plan. The main premise is to eat protein-rich foods and limit intake of carbohydrates. The first phase includes lean meat, fat-free dairy products and eggs. Included in the lean meat recommendation are unlimited amounts of fish -- raw, cooked, baked or broiled; skinless poultry, with the exception of goose and duck; and lean, cured meats. Fat-free dairy products include those with no added sugar. Eggs can be consumed as desired. The quantity of food consumed has no limitations in any phase of the Dukan Diet. The first phase also includes eating 1.5 tbsp. of oat bran each day and drinking 1.5 L of water.
Phase II
The second phase of the Dukan Diet adds vegetables and is otherwise the same as Phase I of the weight-loss plan. Dieters alternate between pure protein one day and protein and vegetables the next. Starchy vegetables are avoided in Phase II, including potatoes, corn, lentils, peas and beans. Salads, cucumbers, radishes, beets, broccoli, cabbage, mushrooms, celery, tomatoes and any other vegetable can be eaten as desired. Oat bran is increased to 2 tbsp. a day. When a healthy or desired weight is reached, it's on to Phase III.
Phase III/IV
The final Dukan Diet phase reintroduces carbohydrates from whole-grain breads, dairy, fruits and vegetables. The plan advocates continuance of one day of eating nothing but pure protein to help with weight maintenance and to be continued as a backup plan if weight starts to creep up again. Breads, cheese and starchy fruits and vegetables should be limited during the six days a week of normal eating.
Exercise
The Dukan Diet emphasizes the importance of daily exercise. Walking briskly for at least 25 minutes is an important component for losing weight and keeping weight off. Lifestyle changes are recommended, such as taking stairs instead of escalators, parking farther away to increase waking to stores and doing anything else enjoyable to burn calories.
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