Free Interactive Planner • Updated 2026
Calculate Your 4-Phase Dukan Timeline, True Weight Pace & Daily Oat Bran
Enter your starting and realistic goal weights below. Get your custom Attack duration, Cruise PP/PV 7-day calendar, Consolidation exact day count, daily protein range, and hydration targets instantly.
Your Personalized 4-Phase Dukan Schedule
Target To Lose
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Realistic target range
Phase 1: Attack
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1.5 tbsp Oat Bran • 20m walk
Phase 2: Cruise Est.
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2.0 tbsp Oat Bran • 30m walk
Phase 3: Consolidation
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5 days/lb (10 days/kg)
Phase 1 • Attack
Pure Protein Kickstart
Phase 2 • Cruise
Alternating Fat Loss
Phase 3 • Consolidation
Anti-Rebound Bridge
Phase 4 • Stabilization
Permanent Anchor Rules
3.0 tbsp Oat Bran daily forever, strict Pure Protein Thursday, 20 min daily walk + take stairs.
Your Next 7 Days Starting Today:
Free Fridge Printout: Don’t Guess At Grocery Time
Download our printable 1-Page Attack Phase Fridge Quick-Start Card (PDF) with allowed proteins, flavor boosts, and daily Oat Bran / water checkboxes.
Daily Protein & Safety Guidance: Target roughly — of lean protein split across meals, plus at least 6–8 glasses (1.5L–2.0L) of water daily. Always consult a physician before starting a high-protein diet if you have kidney disease, gout, or take glucose-lowering medication.