Dukan diet is a ketogenic eating plan designed for high fat and protein consumption and low carbohydrate intake. It focuses on natural rather than packaged foods and encourages daily physical activity. The diet allows a list of 100 foods where 68 are proteins and 32 are vegetables, it is based on a theory that eating a lot of protein can help lose weight. This diet works in a way in which if carbohydrates are stored in a plenty, the body uses it as a source of energy instead of fats. With low carbohydrate intake, the body is forced to switch to burning of fat.
Phases in a Dukan diet
There are four phases in a Dukan diet:
• The attack phase.
During this phase which can last from 1-10 days, you consume all the lean protein you can handle, it is also known as pure protein phase. This diet also requires you to eat at least 1.5 tbsp of oat bran everyday and drink at least 1.5 l of water, with 20 mins of exercise.
• Cruise phase.
This phase aims to lower a person’s body weight gradually by adding 32 specific vegetables from the list, people can now eat all the 100 foods from the list. It’s when you alternate between pure protein and pure protein plus vegetable days. The length of this phase depends on how much weight the person want to lose. Here, you are required to eat 2 tbsp of oat bran along with 20-30 mins of exercise.
• Consolidation phase.
The main aim of this phase is to avoid regaining of weight, allowing the person to introduce some starchy foods, this phase requires 25 minutes of exercise per day.
• Stabilization phase
The stabilization phase is a long-term maintenance plan and often becomes part of a person’s lifestyle. Pure protein is consumed once a week, as in attack phase. Apart from this, they can eat all they want as long as they eat 3 tbsp of oat bran, pure protein day once a week, 20 mins of exercise per day and continue 1.5 l of water per day.
What causes Ketosis?
Ketosis is a process that happens when your body doesn’t have enough carbohydrates to burn for energy, a low-carbohydrate can trigger ketosis. This can happen because a low-carb diet will lead to low glucose level in our blood, which will cause the body to burn fat for energy instead of sugars.
While the Dukan diet can offer benefits of weightloss, but an accumulation of ketones in bodily tissues can cause problems and lead to signs of ketosis. The length of time people stay on the diet depends on their current weight, their desired weight and fitness level.
also read: Dukan Diet: Lose Weight in 4 Phases