The Dukan Diet

The Dukan Diet

What is the Dukan Diet?

The Dukan Diet plan is a high-protein, low-carb weight loss diet that is split into four phases which was created by Dr. Pierre Dukan who was a French general practitioner who specializes in weight management.

Dr. Dukan created the diet in the 1970s, Due to 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 incredible weight loss results on his diet, Dr. Dukan published The Dukan Diet in 2000, the book became a major bestseller and was released in 32 countries. 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, along with the Atkins Diet.

The Dukan Diets promise

Drop 10 pounds in one week and never gain it back. “You can do it if you follow the Dukan Diet’s rules”, claims French general practitioner and nutritionist Pierre Dukan, who created the diet in 2000.

Oat bran, Lean protein, water, and a daily 20-minute walk are at the centre of the plan, the theory is that limiting carbohydrates forces your body to burn fat, basically, you can eat unlimited quantities of food, as long as they’re on the approved foods list, which includes very few carbs, if any.

For every detail on the Dukan Diet plan here is book and ebook which walks you through it all step by step: The Dukan Diet book

The Dukan Diet

Benefits of the Dukan Diet

  • • People can lose weight rapidly, which can be very motivating
  • • Food does not need to be weighed
  • • Calories do not need to be counted
  • • The strict rules can mean the diet is very effective
  • • The restricted choice can make meal planning much easier
  • • Refined and processed fatty and sugary foods are taken out
  • • Unlike the Atkins diet, fat and salt intake are massively reduced, both are good health habits to maintain
  • • Celebrating meals in fourth stage encourages continuation on the diet

Drawbacks of the Dukan Diet

  • • Switching from burning carbohydrates  to burning fat produces ketones which can lead to dry mouth, bad breath, fatigue, headaches, nausea, insomnia and weakness
  • • In the attack phase, people can feel so tired that Dr. Dukan advises people completely avoid strenuous activities
  • •Avoiding all carbs apart from oat bran can lead to constipation
  • • In the long term, the lack of whole grains, fruit and vegetables can lead to nutritional deficiencies and a lack of antioxidants , which is associated with problems ranging from cancer and heart attack to premature aging. Multivitamins are recommended but this is not as effective as absorbing nutrients from food.

 

To help fill in the nutrient gaps, supplement the plan with a multivitamin, a good multivitamin can bought here: Multivitamin

  • • Some researchers believe a very high protein intake leads to kidney problems and bone weakness
  • • There is no flexibility in the diet, which can become boring causing many people to give up on it
  • • Protein-rich foods tend to be more expensive than carbohydrates, fruit and vegetables
  • • The diet does not educate people about a balanced, healthy diet
  • • The diet is unsuitable for individuals with high cholesterol, eating disorders, gout or kidney disease

The Four phases of the Dukan Diet

These are the four phases of the Dukan diet plan:

Attack phase.
This first stage lasts between five-ten days and promises immediate results. Dieters have 72 high-protein foods to choose from, with absolutely no carbohydrates allowed.

Cruise phase.
While pure protein days are still encouraged, carbohydrates are slowly reintroduced in the form of 28 pre-approved vegetables. Dieters stay in this stage until they have reached their ‘goal weight’.

Consolidation phase
Previously forbidden foods such as fruit and dairy are gradually reintroduced. Dieters are given two ‘celebration meals’ a week where they are allowed to eat almost anything they like (some restrictions still apply).

Stabilisation phase
If you’ve managed to reintroduce carbohydrates back into your life without putting weight back on, you’re allowed to step into stage 4 and unlock the ‘rules for life’.

As shown above, the diet is divided into two weight loss phases and two maintenance phases.

The duration of each depends on how much weight you need to lose.

What foods to eat on the Dukan Diet

Each phase of the Dukan Diet plan has its own dietary pattern. Here’s what you’re allowed to eat during each.

Attack Phase

During the “Attack” phase (5-10 days), you eat all the lean protein you can handle, plus 1.5 tablespoons of oat bran and at least 6 cups of water daily.

The Attack Phase is primarily based on high-protein foods, plus a few extras that provide minimum calories:

  • • Lean beef, veal, venison, bison, and other game
  • • Lean pork
  • • Chicken without the skin
  • • Liver, kidney, and tongue
  • • Fish and shellfish (all types)
  • • Eggs
  • • Non-fat dairy products (restricted to 32 ounces or 1 kg per day), such as milk, yogurt, cottage cheese, and ricotta
  • • Tofu and tempeh
  • • Seitan, a meat substitute made from wheat gluten
  • • At least 6.3 cups (1.5 liters) of water per day (mandatory)
  • • 1.5 tablespoons (9 grams) of oat bran daily (mandatory)
  • • Unlimited artificial sweeteners, shirataki noodles, and diet gelatin
  • • Small amounts of lemon juice and pickles

Cruise Phase

In the “Cruise” phase (which can last several months), you add unlimited amounts of non-starchy vegetables every other day, plus an extra half-tablespoon of oat bran.

This phase alternates between two days.

On day one, dieters are restricted to foods from the Attack Phase. 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
  • • Bell peppers
  • • Asparagus
  • • Artichokes
  • • Eggplant
  • • Cucumbers
  • • Celery
  • • Tomatoes
  • • Mushrooms
  • • Green beans
  • • Onions, leeks, and shallots
  • • Pumpkin
  • • Turnips
  • • 1 serving of carrots or beets daily
  • • 2 tablespoons (12 grams) of oat bran daily (mandatory)

 

No other vegetables or fruits are permitted. Other than 1 teaspoon (5 ml) of oil in salad dressing, no fat should be added.

Consolidation Phase

When you get to the third stage, “Consolidation” (5 days for every pound you’ve lost), you can have vegetables every day, plus one piece of fruit, 2 slices of whole-grain bread, and 1 serving of cheese. During this phase, you can also have 1 or 2 servings of starchy foods and 1 or 2 “celebration” meals where you can eat whatever you want.

During this phase, dieters are encouraged to mix and match any of the foods from the Attack and Cruise Phases, along with the following:

  • • Fruit: One serving of fruit per day, such as 1 cup (100 grams) of berries or chopped melon; one medium sized apple, orange, pear, peach, or nectarine; or two kiwis, plums, or apricots.
  • • Bread: Two slices of whole-grain bread per day, with a small amount of reduced-fat butter or spread.
  • • Cheese: One serving of cheese (1.5 ounces or 40 grams) per day.
  • • Starches: 1–2 servings of starches per week, such as 8 ounces (225 grams) of pasta and other grains, 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.
  • • Oat bran: 2.5 tablespoons (15 grams) of oat bran daily (mandatory).

Stabilisation Phase

The final phase, “Stabilization” (ongoing),and is all about maintaining the improvements achieved during the earlier phases. You can eat whatever you like, except for one day a week when you follow the all-protein rules from the diet’s “Attack” phase. In this phase, you also eat 3 tablespoons of oat bran a day and walk 20 minutes every day.

No foods are strictly off-limits, but there are a few rules to follow:

  • • Use the Consolidation Phase as a basic framework for planning meals.
  • • Continue having one “pure proteins” meal day every week.
  • • Never take the elevator or escalator when you can take the stairs.
  • • Oat bran is your friend. Take 3 tablespoons (17.5 grams) every day.

What foods to avoid on the Dukan Diet

Cheating is expressly forbidden so no foods which are not allowed on the phase your in. “Succumbing to any other foods, as small as the lapse may be, will be like puncturing a balloon with a needle,” says Dukan.

Depending on the phase you’re in you can’t have:

  • • Anything that’s not protein such as vegetables during the attack phase
  • • Starchy vegetables during the cruise phase
  • • Alcohol, until you reach the Consolidation phase

The dukan diet

Dukan Diet Sample Meal Plan for each phase

For a book and ebook full of detailed menu plans, how to make them and is even wrote by the man who created the diet click here: The Dukan Diet cookbook

Here are some sample meal plans for the first three phases of the Dukan Diet: Attack Phase

Breakfast

  • • Non-fat cottage cheese with 1.5 tablespoons (9 grams) of oat bran, cinnamon and sugar substitute
  • • Coffee or tea with nonfat milk and sugar substitute

 

Lunch

  • • Roast chicken
  • • Shirataki noodles cooked in bouillon
  • • Diet gelatin
  • • Iced tea

 

Dinner

  • • Lean steak and shrimp
  • • Diet gelatin
  • • Decaf coffee or tea with nonfat milk and sugar substitute or water

Cruise Phase

Breakfast

  • • Three scrambled eggs with sliced tomatoes
  • • Coffee with nonfat milk and sugar substitute or water

 

Lunch

  • • Grilled chicken on mixed greens with low-fat vinaigrette
  • • Greek yogurt, 2 tablespoons (12 grams) of oat bran and sugar substitute
  • • Iced tea

 

Dinner

  • • Baked salmon fillet and steamed broccoli and cauliflower
  • • Diet gelatin
  • • Decaf coffee with nonfat milk and sugar substitute or water

Consolidation Phase

Breakfast

  • • Omelet made with three eggs, 1.5 ounces (40 grams) of cheese and spinach
  • • Coffee with nonfat milk and sugar substitute or water

 

Lunch

  • • Turkey sandwich on two slices of whole-wheat bread
  • • 1/2 cup (81 grams) of cottage cheese with 2 tablespoons (12 grams) of oat bran, cinnamon and sugar substitute
  • • Iced tea

 

Dinner

  • • Roast pork with grilled zucchini and 1 medium apple
  • • Decaf coffee with nonfat milk and sugar substitute or water

Does the Dukan Diet work?

The diet does what it’s supposed to, the high-protein Dukan Diet can produce fast weight loss as unlike other high-protein diets, this plan focuses on lean protein sources over those high in saturated fat and protein can make you feel fuller longer, helping you lose weight. The Duchess of Cambridge has even used this diet and praises it for its results.

However, it also has several features that may make it difficult to sustain long-term, one of which is that this plan doesn’t teach lifelong healthy eating habits. Even more of a problem, it recommends that you stay in the consolidation phase until you reach your goal. If you have a lot of weight to lose, this phase could go on for months or even years, which could lead to a nutritionally insufficient diet.

In conclusion, the Dukan Diet is a quick weight loss diet that works, but it forces you to avoid many healthy foods unnecessarily, so if you’re looking to lose a relatively small amount of weight fast, then this diet may work for you. If you are over 50 or have a condition, like diabetes, or need to lose a lot of weight, talk to your doctor first as anyone who is considering a major change to their diet should always talk to a doctor before attempting it.

If you are still considering trying the diet here is a book and ebook which will walk you through it all step by step to help you make up your mind: The Dukan Diet book

But remember the only person who can make change happen is you, so I highly recommend you at least try it for yourself.

Anyone who is considering a major change to their diet should always talk to a doctor first.

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