Dukan Diet: Lose Weight in 4 Phases

There are a lot of diets available to us. Every diet has its benefits and disadvantages. However, many complain that is common to all is that there are limited dishes.
Various diet forms have strict control over what to eat and what not to. This makes the diet a boring option for many of us. But this diet form has over a hundred foods that one can choose and remain healthy. This diet is known as the Dukan diet.

What is the Dukan diet?

Originally designed by the former French physician and nutritionist Pierre Dukan, this diet includes 100 foods which are majorly proteins and vegetables. A person can eat as much as they want until the food is from the list. The diet is for weight loss is very effective since it includes very limited carbohydrates.

The diet has 4 phases, attack, cruise, consolidation, and stabilization.

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1. Attack Phase

This phase aims at complete weight loss at a rapid rate. It consists of eating foods that are just pure protein to kickstart the metabolism. This phase lasts around 2-7 days and can make you lose up to 40 pounds in 7 days.

The Dukan diet list has 68 pure proteins which include eggs cottage cheese fat-free dairy chicken lean beef and fish. One can eat without any calorie counting until the food has no added sugars or fat. This phase requires 1.5 liters of water and a minimum exercise for 30 minutes per day. In addition to all these, it also requires 1.5 tablespoons of oat bran to easily digest and suppress hunger.

2. Cruise Phase

The aim of this phase is 2 to gradually lower a person’s body weight by consuming vegetables. Once shifting from the attack phase, you can alternate between pure protein and vegetables. This diet should last for a minimum of 3 days for every pound you want to lose. Again, there is no calorie count and one should consume 2 tbsp of oat bran and increase the duration of exercise.

3. Consolidation phase

The consolidation phase aims to help the body avoid regaining weight. It slightly introduces some carb foods with 25 minutes of exercise every day. A consolidation phase diet can look like unlimited qualities of protein and vegetables with one piece of fruit and two slices of whole-grain bread. You can also include hard rind cheese.

4. Stabilization phase

As the name suggests, this diet plan helps us to maintain all the changes we had from the previous three phases. There is no expectation of losing or gaining weight during this phase. One can eat anything as long as they:
1. Have a pure protein day on any one day of the week
2. Continue to drink 1.5 liters of water
3. 20 minutes of exercise each day
4. Consume oat bran for better digestion.

Also Read: Is Dukan Diet Bad?

This phase slowly becomes a part of the lifestyle. One can also consume multivitamins and minerals artificial sweeteners spices and vinegar.

These were the four phases of the Dukan Diet. However, there isn’t much research to back the diet and its claims. Some of the researchers also say that there are health complications including kidney and liver.

We recommend you consult a dietitian before changing your diet and lifestyle.

Also Read: Big Ramy- The Egyptian Mr. Olympia


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