The Dukan diet calls for the consumption of high-protein meals and the restriction of carbohydrates and fats. In addition, it emphasizes natural, rather than processed, diets and everyday physical exercise.
The diet consists of one hundred different items, all of which are either veggies or proteins. As long as a person sticks to those 100 items, there is no limit to the amount of food they consume.
Dukan Diet for weight loss can be the starting point for your fitness journey. However, research has connected the Dukan diet to probable health consequences, including kidney disease and liver sickness. Although the Dukan diet may reduce weight, it has been associated with several potential health concerns additionally, as it is possible that it may not deliver the whole spectrum of nutrients that the body requires.
This article presents an overview of the Dukan diet, including its methodology, whether or not it is effective, and some potential adverse effects on one’s health.
Origin of Dukan Diet
Pierre Dukan, a former French physician and self-proclaimed nutritionist, is the man who developed the Dukan diet, which is characterized by high nutrient content and low carbohydrate content.
This diet, also known as the Dukan approach, is predicated on the possible eating habits of hunter-gatherers.
The official website for the Dukan diet includes a list of the 100 permitted foods. 68 of the 100 items on the list are “pure proteins,” while 32 are veggies.
The diet consists of four phases: Attack phase, Cruise phase, Consolidation phase and Stabilization phase. It is said to be very effective at helping people lose weight quickly. However, it is important to note that the Dukan Diet should not be followed for more than six months at a time.
Additionally, because the diet is so high in protein, it may not be suitable for everyone. If you are thinking about following the Dukan Diet, make sure to consult with your doctor first to see if it is right for you.
The Dukan diet is founded on the notion that consuming a large amount of protein may aid in weight loss. And this is due to:
- Lean, high-protein meals often have fewer calories.
- The digestion of protein requires more energy; thus, the body burns a few extra calories.
Like the Atkins diet, restricting carbohydrates and fats promotes a starvation-like condition that drives the body to utilize fat reserves for energy.
Different Phases of Dukan Diet
If you are wondering how Dukan Diet works, then you are at the right place. Dukan diet plan consists of 4 phases –
1. The Attack Phase
The attack phase consists of consuming items from the list of “pure protein.” It seeks to induce quick weight reduction.
According to the hypothesis, consuming a large number of protein-rich meals would stimulate the metabolism. However, although protein digestion requires a few more calories, nutritionists believe no specific meals may stimulate the metabolism. However, exercise may enhance it.
People may lose weight during this period because reducing carbohydrate intake causes the body to lose water, and this water loss, combined with dehydration, may result in fast weight loss.
Typically, the assault phase lasts between 2–5 days; however, those seeking to drop more than 40 pounds may remain in this phase for more than seven days.
During this period, a person may consume 68 mentioned pure proteins. These lean protein sources include lean beef, fish, poultry, eggs, soy, cottage cheese, and fat-free dairy products. Options must be low in fat and free of added sugars. A person may consume as many calories as desired, and no calorie tracking exists.
Additionally, they must consume at least 1.5 teaspoons (tbsp) of oat bran daily. The high fibre of oat bran prevents the body from breaking down and digesting much of this carbohydrate. Therefore, foods high in fibre assist in decreasing appetite.
During the assault phase of the diet, one must consume at least 1.5 litres (l) of water daily and exercise for 20 minutes.
2. The Cruise Phase
The purpose of the cruise phase is to progressively reduce a person’s body weight by adding 32 selected vegetables to the diet. People in this phase can consume all 100 things on the list, although they should strive to alternate between days of pure protein and days of protein and vegetables.
This phase’s duration depends on how much weight the individual wants to reduce. It lasts for three days for each pound of weight loss desired.
A person is permitted to have unlimited low-fat proteins and non-starchy vegetables, such as spinach, okra, lettuce, and green beans.
During the cruise period, they must consume two tablespoons of oat bran and exercise for 30–60 minutes daily.
3. The consolidation phase
In the consolidation phase, the objective is weight loss and maintenance. The individual may introduce certain starchy meals. Daily, they may now eat:
- infinite amounts of protein and produce
- one serving of fruit
- 1.5 ounces of cheese with a firm rind
- two pieces of grain-rich bread
Additionally, they are permitted one or two portions of starchy foods and one or two weekly festive dinners. Finally, a person may consume everything they choose at a celebratory lunch.
This phase demands individuals to have a pure protein diet for one week, ideally on the same day every week.
This phase calls for 25 minutes of daily activity.
4. The stabilization phase
The stabilization phase of the strategy includes long-term maintenance. Therefore, the individual should not anticipate weight loss or growth.
One day every week, they will consume just protein, similar to the assault phase. Aside from that, individuals may consume anything they choose so long as they adhere to a few basic guidelines.
- Consume three tablespoons of oat bran daily.
- Utilize the stairs whenever feasible.
- Have a “day of pure protein” every Thursday.
- daily exercise for 20 minutes
- Continue to consume 1.5 l of water every day.
The stabilization phase involves implementing a long-term strategy into the individual’s lifestyle.
At this point, one may consume artificial sweeteners, vinegar, sugar-free gum, and spices. In addition, the diet suggests taking multivitamins with minerals.
Does Dukan Diet Help?
Following a high-protein diet may result in weight reduction; however, research has not shown that this Dukan diet for weight loss is beneficial.
According to a report from 2014, high protein diets may facilitate weight reduction for a variety of reasons, including:
- Making the individual feel fuller
- Reducing levels of the hunger hormone ghrelin
- Improves the glucose balance in the body, resulting in diuresis or the loss of bodily fluids.
However, studies have noticed that the diet is not nutritionally adequate since it excludes important food categories, such as grains and fruits.
It may also be a challenging and inconvenient diet since all meals are prepared from scratch. It is feasible to eat out; however, it may be challenging to manage the food preparation processes in restaurants.
The Dukan diet contains several restrictions that may make it challenging to adhere to, particularly if other family members are not following it.
How does the Dukan diet differ from the Atkins diet?
According to the website for the Dukan diet, there are some parallels between the Dukan diet and the Atkins diet since both diets emphasize limiting the number of carbohydrates in one’s diet.
Nevertheless, there are a few significant distinctions:
People following the Dukan diet are not required to keep track of their calorie intake, carbohydrate consumption, or any other nutritional value.
On the other hand, the Dukan diet allows you to eat 100 foods and some more things in the last phase, whereas the Atkins diet is much stricter.
The Dukan diet emphasizes low-fat proteins, such as fat-free dairy products. In contrast, the Atkins diet does not restrict the consumption of dairy, animal, or saturated fats of any kind.
While the Atkins diet encourages the consumption of smoothies, bars, and other pre-packaged meals, the Dukan diet emphasizes eating 100 different natural foods.
If you’re looking for an effective weight loss diet that doesn’t require much time in the kitchen, the Dukan Diet may be perfect for you. This high-protein, low-carbohydrate diet has been shown to help people lose weight quickly and easily. Plus, plenty of delicious recipes are available online, so you can stick to the plan without getting bored.
Thanks so much for reading – we hope this article helped clear up some of the confusion around the Dukan Diet and gave you some insight into whether or not it could work for you.