Dukan Diet Review: Phases, Menu, & More
What is the Dukan diet?
The Dukan diet requires a person to eat high protein foods and reduce their intake of carbs and fats. It focuses on natural rather than packaged foods, and it encourages daily physical activity.
The official Dukan diet website provides a list of the 100 foods allowed on the diet. Of the 100 foods, 68 are “pure proteins” and 32 are vegetables. A person can introduce additional foods during the later stages of the diet.
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. Restricting carbs and fats induces a starvation-like state, which forces the body to use fat stores for energy, similar to the Atkin’s diet.
What can you eat on the Dukan diet
The Dukan Diet allows 68 low-fat, protein-rich foods in the first phase with 32 non-starchy vegetables added during the second phase.
The majority of calories and nutrients on the Dukan Diet come from protein, which is more filling than carbohydrates with fewer calories than fat. In addition to diet, the plan encourages physical activity, particularly walking and taking the stairs instead of the elevator.
Unlike other low-carb diets, the Dukan Diet is also very low in fat. As Dr. Dukan stated in his book, the fat content in foods is “the overweight person’s most deadly enemy.” This, of course, is unsubstantiated by research, since studies show that a balanced diet including healthy fats not only promotes weight loss but is integral to maintaining optimal health. A unique component of the Dukan Diet is the “True Weight” calculator , which factors in your weight history, gender, age, bone structure, and other parameters to determine a realistic weight-loss goal that can be maintained for life.
The history of Dukan
Dubbed ”the French medical solution to permanent weight loss”, the Dukan diet is the ultimate in prescriptive eating, with just 72 foods to choose from in the first phase. Carbs are the enemy, even if they come dressed as fruit and veg.
Pierre Dukan’s high-protein, low-carb plan was first published in France in 2000 under the name ‘Je ne sais pas maigrir’ (I don’t know how to lose weight). It wasn’t until 2010 that the Dukan movement reached the UK, rebranded as the Dukan diet. Despite being the new kid on an already very carb-free block, Dukan carved a gap in the jostling miracle weight loss market with a little help from some fairly well known fans. Kate Middleton, in the run up to her Royal wedding, reportedly dropped two dress sizes following Dukan’s method.
Pierre Dukan began his medical career specialising in neurology but allegedly switched to nutrition after recommending a high-protein diet to a friend desperate to lose weight. So impressed with his friend’s rapid reduction in size, Dukan embarked on developing and researching the diet that would eventually make him a household name. To date, the Dukan diet book has sold more than eight million copies worldwide and has been translated into 14 different languages.
Not without controversy, Dukan’s weight loss plan has come under criticism from health professionals, many believing that the diet promotes an unbalanced way of eating. In recent years, Pierre Dukan’s controversial claims have also brought unwanted attention upon the Dukan brand.
The Attack Phase:
The attack phase consists of pure protein and helps kick-start the diet. During this phase, you can eat 68 high-protein foods that produce immediate and noticeable weight loss results. It is said that this phase enables the dieters to rapidly lose about two to three kilograms in two to seven days. Basically, this phase helps kick-start your metabolism.
Dukan Diet For Weight Loss: The attack phase consists of pure protein and helps kick-start the diet
The Cruise Phase:
The cruise phase adds 32 vegetables and will take you to your true weight. In total, you can select from 100 vegetables. The average length of this phase is based on a schedule of three days for each 0.5 kilograms you want to lose.
The Consolidation Phase:
By this time, your body is most vulnerable to quickly regain weight. This phase is designed to prevent the rebound effect by gradually re-introducing the previously forbidden foods in limited quantities and allowing for up to two cheat meals per week.
The Stabilisation Phase:
Finally, the stabilisation phase allows the dieters to eat anything they want without gaining weight by following some rules: protein day once a week, eating oat bran every day and committing to take the stairs wherever possible or walk 20 minutes every day. Dukan Diet For Weight Loss: Finally, the stabilisation phase allows the dieters to eat anything.
Should you give the Dukan Diet a try?
If you’re looking for a quick, simple way to lose weight, the Dukan Diet isn’t it. Since it’s a long-term plan, you might experience some highs and lows when adhering to the phases.
“This isn’t a short-term plan,” Hayim says. “This diet can take months to get to the end, and even at the end, you’re still ‘on the plan.’ The first few stages will likely cause rapid weight loss, but after that, it becomes more difficult to lose a lot of weight and you may become frustrated and disappointed.” And, the crazy-high protein intake could cause some issues as well. ” High-protein diets may be effective for weight-loss, but we don’t really know the long-term effects on our health just yet,” Hayim says. “Those with diabetes and renal disease should stay far away from this diet. Also, people who tend to eat more plant-based diets will likely struggle to stay satisfied. Vegetarians and vegans will probably become bored, as tofu and tempeh soy-based products are the only ones allowed, and beans are not.” If you do try the Dukan Diet, keep in mind that while it definitely has a fan club, it’s not necessarily the healthiest plan, plus it can be very challenging to follow, so don’t be disappointed if you can’t stick to it for long.