Pierre Dukan, a former French doctor and self-described nutritionist, created the Dukan diet. This is fundamentally a high-protein and low-carb diet.
This particular diet, the Dukan method, is based on the presumed eating habits of hunter-gatherers.
People can eat as much as they desire by limiting their food intake to 100 items, either vegetables or proteins.
The Dukan diet can help people lose weight, but research has connected it to potential health issues as it doesn’t offer the entire spectrum of nutrients that the body requires.
The Dukan diet is discussed in this article, along with its technique, phases, and effectiveness.
What is the Dukan Diet?
Dr. Pierre Dukan developed the Dukan Diet in the 1970s, emphasizing low-carbohydrate and high-protein diets. The diet’s tenet is that hunger can halt weight loss. Lean proteins and fat-free dairy, which some studies show may boost feelings of fullness, are highlighted in the extensive lists of foods authorized for each diet phase.
The Dukan Diet has four phases: Attack, Cruise, Consolidation, and Stabilization. Phases one and two concentrate on losing weight, while the Dukan diet rules in phases three and four concentrate on keeping it off.
This diet advocates that during the Attack Phase, you can lose 4 to 6 pounds in the first week and 2 per week during the Cruise Phase. The periods of consolidation and stabilization are intended to help you maintain your weight.
The Effort Level
Following the Dukan diet plan takes a lot of effort and resilience. Incorporating a daily oat bran supplement is a crucial component of the program. While it can appear restrictive, especially initially, it is imperative for optimal success.
As you proceed through the program’s many phases, remember to keep track of your progress. It’s critical to be organized and aware of your responsibilities during each step because each has its own set of guidelines and standards.
Early in the diet, relatively few carbs are consumed, similar to the keto diet. But on a ketogenic diet, you can have more fat, non-starchy vegetables, and low-sugar fruits, such as berries. In other words, the keto diet gives you a little more latitude regarding what you may eat.
Does it Meet Daily Dietary Needs and Preferences?
Some dietary preferences and restrictions are allowed when adhering to the Dukan Diet, such as eliminating gluten and dairy. You can pick foods that fit your nutritional choices from the approved foods list for each phase.
The diet does exclude things like grains, beans, and fruit. Therefore, it could be challenging for those who eat a vegetarian or vegan diet.
The Four Phases of the Dukan Diet
The Attack Phase
The Dukan diet attack phase aims to reduce weight by eating completely protein-rich meals, which speed up metabolism. Cutting back on carbohydrates causes water loss, leading to rapid weight loss due to dehydration and water loss.
The attack phase lasts 2 to 5 days, with those aiming to lose over 40 pounds lasting up to 7 days. During this phase, individuals can consume 68 pure proteins, including lean meat, fish, poultry, eggs, soy, cottage cheese, and fat-free dairy products. These proteins should be low in fat and sugars, with no calorie tracking. Additionally, consuming oat bran daily, which is high in fiber, can help stifle appetite. The diet requires 1.5 liters of water and 20 minutes of daily activity during the attack phase.
The Cruise Phase
The cruise phase of the Dukan diet plan aims to gradually reduce body weight by adding 32 vegetables. People can consume all 100 listed foods but should alternate between protein and vegetable days. The period can last for three days. Low-fat meats and nonstarchy vegetables are allowed in unlimited quantities. The diet phase includes two tablespoons of oat bran and 30-60 minutes of daily activity.
The Consolidation Phase
The goal of the consolidation phase is to prevent weight gain rather than to reduce it. It is OK to introduce a few starchy meals. For instance, each day, one can eat:
- A single fruit
- Unlimited veggies and protein
- Two slices of whole-grain bread
- 30 to 40 grams of hard-rind cheese
People are allowed one or two servings of starchy food every week and one or two meals on special occasions. A joyful feast will enable guests to consume as much food as they choose.
They must follow the basic diet rule: consuming pure protein throughout this period, ideally on the same day each week.
Every day for the next 25 minutes, you must exercise.
The Stabilization Phase
The stability phase is the long-term maintenance portion. The individual shouldn’t expect to see the Dukan diet results now.
They will have an all-protein day once a week, just like during the attack phase. Aside from that, individuals are free to consume anything they want as long as they abide by a few straightforward rules, which are as follows:
- Consume 3 tbsp of oat bran daily
- Use the stairs as frequently as you can
- Enjoy a “pure protein day” every Thursday
- Spend 20 minutes a day working out
- Continue to consume 1.5 liters of water every day
The stability phase is a long-term strategy that becomes a part of the person’s way of life.
Vinegar, artificial sweeteners, spices, and sugar-free gums are now permitted. The diet also suggests supplementing with multivitamins and minerals.
Is the Dukan Diet Effective?
The phases of the Dukan diet offer rapid weight reduction in the initial stage but lack scientific evidence for long-term efficacy.
It disregards healthy eating guidelines, including fruits, vegetables, whole grains, fiber, and other food categories, making it likely nutritionally unbalanced.
Wrapping Up
As advertised, the high-protein Dukan Diet can lead to rapid weight reduction.
It also has a few characteristics that could make it hard to maintain weight over the long run. It promotes an unbalanced relationship with food, is highly restricted, and may result in disordered eating.
It is ultimately a rapid weight loss plan that, although effective in the short term, makes you forgo many nutritious items.
So, we recommend that you discuss this with a dietician, nutritionist, or physician before switching to the Dukan diet.
