What is Dukan Diet?
The Dukan diet is a high protein, low carbohydrate eating plan designed by Pierre Dukan, a former French physician, and self-proclaimed nutritionist.
Also called the Dukan method, this diet is based on how hunter-gatherers may have eaten. The diet includes 100 foods, and all are either proteins or vegetables. A person can eat as much as they like, as long as they only eat those 100 foods.
The Dukan diet may contribute to weight loss, but research has linked it to possible health complications, including kidney disease and liver disease. Also, it may not provide the full range of nutrients the body needs.
The Dukan diet is based on the theory that eating a lot of protein can help people lose weight. This is because:
lean, high protein foods tend to be lower in calories
eating protein can help people feel full
digesting protein uses more energy, so the body burns a few more calories
There are four phases in the Dukan diet:
PHASE 1) The attack phase:
The attack phase consists of eating foods from the “pure protein” list. It aims for rapid weight loss.
The theory is that eating a high quantity of protein-rich foods will kick-start the metabolism. However, although it takes a few more calories to digest protein, dietitians agree that no particular foods can kick-start the metabolism. Exercise can boost it, however.
People might lose weight in this phase because cutting back on carbs removes water from the body, and this water loss plus dehydration might lead to rapid weight loss. The attack phase usually lasts for around 2–5 days, but people aiming to lose more than 40 pounds might stay in this phase for longer than 7 days.
During this phase, a person can eat any of the 68 pure proteins listed. These are all lean protein sources and include lean beef, fish, chicken, eggs, soy, cottage cheese, and fat-free dairy. Choices should be low in fat and contain no added sugars.
What to Avoid
Carbohydrates and grains (other than oat bran)
PHASE 2: Cruise Phase:
The cruise phase aims to lower a person’s body weight gradually by adding 32 specific vegetables to the diet. People can now eat all 100 food items on the list, though they should try to alternate between pure protein days and protein plus vegetable days.
The length of this phase will depend on how much weight the person wants to lose. It lasts for 3 days for every pound they want to lose.
A person can eat unlimited amounts of low-fat proteins and unlimited amounts of non-starchy vegetables, including spinach, okra, lettuce, and green beans.
What not to eat:
Starchy vegetables, like potatoes and corn
Carbohydrates and grains
Phase 3: Consolidation Phase
In the consolidation phase, the aim is not to lose weight, but to avoid regaining it. A person is allowed to introduce some starchy foods. Every day, they can now eat:
unlimited quantities of protein and vegetables
one piece of fruit
1.5 ounces of hard-rind cheese
two slices of whole-grain bread
They can also have one or two servings of starchy food and one or two celebration meals each week. In a celebration meal, a person can eat whatever they want.
Foods to avoid are:
Alcohol (other than the one glass of wine in the celebration meals)
PHASE 4: Stabilization Phase
The stabilization phase is the long-term maintenance part of the plan. The person should not expect to lose or gain weight during this time.
One day each week, they will have an all-protein day, as in the attack phase. Apart from that, they can eat whatever they want, as long as they follow some simple rules: By eating 3 tbsp of oat bran each day.
Take the stairs as often as possible. Also, have a “pure protein day” each Thursday.
Exercise for 20 minutes each day.
Continue to drink 1.5 l of water daily.
What You Can’t Eat
No foods are forbidden, but you need to continue monitoring the amounts carefully.
Thereby we should monitor the quantities and the foods recommended for the phase required. This would enable those looking forward to losing weight to do so quickly.
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