Dukan Diet 101: What It Is And How It Works !!!
Many people want to lose weight quickly.
However, fast weight loss can be difficult to achieve and even harder to maintain.
The Dukan Diet claims to produce rapid, permanent weight loss without hunger.
This is a detailed review of the Dukan Diet, explaining everything you need to know.
WHAT IS THE DUKAN DIET?
The Dukan Diet is a high-protein, low-carb weight loss diet that is split into 4 phases.
It was created by Dr. Pierre Dukan, a French general practitioner who specializes in weight management.
Dr. Dukan created the diet in the 1970s, inspired by an obese patient who said he could give up eating any food in order to lose weight, with the exception of meat.
After seeing many of his patients experience impressive weight loss results on his diet, Dr. Dukan published the book The Dukan Diet in 2000.
The book was eventually published in 32 countries, and became a major bestseller. It reportedly helped people achieve rapid, easy weight loss without hunger.
The Dukan Diet shares some features of the high-protein, low-carb Stillman Diet, as well as theAtkins Diet.
Bottom Line: The Dukan Diet is a high-protein, low-carb weight loss diet that is claimed to produce rapid weight loss without hunger.
HOW DOES THE DUKAN DIET WORK?
There are four phases on the Dukan Diet: two weight loss phases and two maintenance phases.
The diet starts by calculating your “true” weight, based on your age, weight loss history and other factors.
How long you stay in each phase depends on how much weight you need to lose to reach your “true” weight.
These are the four phases of the Dukan diet:
Attack phase (1-7 days): You start the diet by eating unlimited lean protein plus 1.5 tablespoons of oat bran per day.
Cruise phase (1-12 months): Alternate lean protein one day with lean protein and non-starchy veggies the next, plus 2 tablespoons of oat bran every day.
Consolidation phase (variable): Unlimited lean protein and veggies, some carbs and fats, one day of lean protein only per week, and 2.5 tablespoons of oat bran per day. You should do this for 5 days for every pound lost in phases 1 and 2.
Stabilization phase (indefinite): Follows the basic Consolidation phase guidelines, but rules can be loosened as long as weight remains stable. Oat bran is increased to 3 tablespoons per day.
Bottom Line: The Dukan Diet has four phases, and the duration of each depends on how much weight you need to lose.
FOODS TO INCLUDE AND AVOID
Each phase of the Dukan Diet has its own pattern. Here’s what you’re allowed to eat during each:
The Attack phase is primarily based on high-protein foods, plus a few extras that provide minimal calories:
Lean beef, veal, venison, bison and other game.
Poultry without skin.
Liver, kidney and tongue.
Fish and shellfish (all types).
Non-fat dairy products (restricted to 32 oz or 1 kg per day): milk, yogurt, cottage cheese and ricotta.
Tofu and tempeh.
Seitan (a meat substitute made from wheat gluten).
At least 1.5 liters of water per day (mandatory).
1.5 tablespoons oat bran daily (mandatory).
Unlimited artificial sweeteners, shirataki noodles and diet gelatin.
Small amounts of lemon juice and pickles.
1 teaspoon of oil daily for greasing pans.
This phase alternates between two days.
On day one, dieters are restricted to foods on the Attack phase list. On day two, they’re allowed Attack phase foods plus the following vegetables:
Spinach, kale, lettuce and other leafy greens.
Broccoli, cauliflower, cabbage and Brussels sprouts.
Onions, leeks and shallots.
1 serving of carrots or beets daily.
2 tablespoons of oat bran daily (mandatory).
No other vegetables or fruits are permitted. Other than 1 teaspoon of oil in salad dressing or for greasing pans, no fat should be added.
During the Consolidation phase, dieters are encouraged to mix and match any of the foods from the Attack and Cruise phase lists, along with the following:
Fruit: 1 serving of fruit per day, such as 1 cup berries or chopped melon; 1 medium apple,orange, pear, peach or nectarine; 2 kiwis, plums or apricots.
Bread: 2 slices whole grain bread per day, with a small amount of reduced-fat butter or spread.
Cheese: 1 serving of cheese (1.5 oz or 40 grams) per day.
Starches: 1–2 servings of starches per week, such as 8 oz or 225 grams of pasta and othergrains, corn, beans, legumes, rice or potatoes.
Meat: Roast lamb, pork or ham 1–2 times per week.
Celebration meals: Two “celebration meals” per week, including one appetizer, one main dish, one dessert and one glass of wine.
Protein meal: One “pure proteins” day per week, where only foods from the Attack phase are allowed.
The Stabilization phase is the final phase of the Dukan diet. It is all about maintaining.