The Dukan Diet was created to help French women stay thin by incorporating a protein-based diet into their lifestyle. The founder, Pierre Dukan, MD, nutritionist, pulled from his 10 plus years of nutrition research, working with patients to fine tune his approach. His plan swept Europe and was later introduced to the United States to help combat obesity.

The diet is based on four phases and emphasizes high-protein, low-carb, and low-calorie foods including a list of 100 allowed foods (72 proteins and 28 vegetables). A key feature is the incorporation of oat bran every day, in multiple forms, from porridge to cookies, along with drinking plenty of water. The plan also requires at least 20 minutes of walking every day.

Foods to include:

Low-carb vegetables
Low-carb fruits
Lean meat
Lean poultry
Lean fish
Eggs
Beans
Non-fat dairy
Nuts and seeds

Foods to avoid:

Sugar
Whole grains
Refined grains
Processed foods
High-fat foods
Trans fats

Pros:

Emphasizes whole foods
Honors bio-individuality
Specific guidelines are easy to follow

Cons:

Restrictive and may be difficult to sustain for some
Some may require healthy fats
Some may require more than 20 minutes of walking to see optimal results

Sources:

Dr. Pierre Dukan’s The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever
The Dukan Diet www.dukandiet.com
The Dukan Diet Review www.webmd.com
Introduction to the Dukan Diet – U.S. and Canada www.youtube.com