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Alternate pure protein days with protein-plus-vegetable days. This phase continues until you reach your goal weight. Expect a steady weight drop of 1 to 2 pounds per week.
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You add limited amounts of fruit, whole grains, cheese, and even two celebration meals per week. This phase helps prevent rebound weight gain and lasts 5 days for every pound lost.
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This is the lifelong phase. Eat normally with a few simple rules: one protein-only day per week, 3 tablespoons of oat bran daily, and daily walking to stay balanced.
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Allowed foods include lean meats, fish, eggs, tofu, non-starchy vegetables, low-fat dairy, and oat bran. Sugar, alcohol, bread, and pasta are restricted in early phases.
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People report losing 4–6 pounds in the first week and 1–2 pounds weekly after that. Long-term results depend on how well you stick to the plan.
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The Dukan Diet works best for people who enjoy high-protein meals and structure. However, it’s not ideal for those with kidney issues or a low-protein tolerance.
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It’s effective for fat loss, doesn’t require calorie counting, and builds strong habits. But it can feel strict, especially in the early stages, and limits food variety.
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