The pros and cons of the Dukan diet

Nowadays there are so many different diets out there for you to choose from. It is not always easy to find one that works for you and that isn’t impossible to stick to. Having tried many of the options before, I have found the Dukan diet is one of the easiest to stick to.

The Dukan diet is a high protein, low fat, low carb diet. It also allows you to eat as much as you want, which means no more starving yourself just to lose weight.

There are four different phases of the Dukan diet. You move to a different phase as you reach a specific goal in your weight loss. The phases include; the Attack phase, the Cruise phase, The Consolidation phase, and the Stabilisation phase.

In the Attack phase, pure protein is eaten for 5-10 days. It’s said that the consumption of protein feeds muscles and therefore causes the body to burn off fat. The Attack phase is done to shock your body into losing fat, which will start the weight loss process for the rest of the phases to follow.

The Cruise phase adds certain vegetables to your diet. You alternate between pure protein and protein and veg days. The Cruise phase should be done until the ideal goal weight is reached.

The Consolidation phase is to prevent your body from quickly putting on the weight you lost. In this phase you slowly begin to introduce previously forbidden foods. The phase should last five days for every kilogram that was lost in the previous phase. It is also important to have a pure protein day every week.

Lastly, the Stabilisation phase is the rest of your life. During the previous phases you have learnt to eat healthier, and now you just need to keep following the pattern.

To ensure the best results of the Dukan diet, you need to follow three simple rules throughout all the phases. Three tablespoons of oat bran should be eaten daily, you should exercise for at least 20 minutes a day, and lastly you should have a protein day weekly.

The reason I found the Dukan diet the easiest diet to follow is because it doesn’t restrict the amount you can eat and it still allows one glass of coke zero a day, and a specific sweetener called aspartame. You can either use this sweetener in your coffee in the mornings or use it to make some sweet treats with. I have found some delicious sweet treat recipes that are still allowed on the diet and won’t affect your ability to lose weight.


Dukan Cinnamon muffins

  • 1 tsp. baking powder
  • 1 tsp. cinnamon
  • 2 eggs
  • 6 tbsp. oat bran
  • 3 tbsp. sweetener
  • 3 tbsp. fat free yoghurt

Mix all the ingredients together and bake in the oven at 170°C for 35-35 minutes.


Dukan bread

(This recipe is surprisingly similar to ‘real’ bread)

  • 4 tbsp. oat bran
  • 1 tsp. baking powder
  • 2 tbsp. Greek yoghurt 2 eggs

Whips all the ingredients together until foamy. Pour the mixture into a microwavable dish and microwave on high for 5 minutes. Remove and allow to cool.

This bread can be used to make sandwiches or even French toast.


French toast

  • 2 eggs
  • ¾ cup fat free milk
  • ½ tsp. cinnamon
  • ½ tsp. nutmeg
  • ½ tsp. vanilla
  • 1 tsp. sweetener

Whip all the ingredients together and soak the Dukan bread. Cook in a pan until golden brown. I love this served with cinnamon sugar made with the sweetener.