The Dukan Diet is a low-carb, high-protein weight loss program created in the 1970s by former French physician Dr. Pierre Dukan. Initially, this diet was created to help have a higher weight person/people patients lose weight by eating low-calorie foods and small portions. The Dukan Diet is very effective in helping you lose weight very quickly compared to other diets.
The Dukan Diet is similar to the Atkins Diet, an eating plan designed to ensure a high consumption of fat and protein and a low intake of carbohydrates. However, the Dukan diet is more restrictive than the Atkins diet. No carbohydrates other than a small amount of wheat are allowed at the start, and even low-carb vegetables like spinach and cabbage are not allowed. Not only that, there are limits to dietary fats such as eggs and meat.
Phases
If the carbohydrate stores in the body are very large, then the body will burn carbohydrates as an energy source, not fat. This diet ensures a low intake of carbohydrates to force the body to switch from burning carbohydrates to burning fat. So it can offer weight loss benefits.
The Dukan Diet consists of four phases, which are briefly explained below.
1. Attack Phase
This initial phase lasts five to ten days. No carbohydrates are eaten in the initial phase, and there are 72 high-protein and low-fat foods for you to choose from.
You can eat unlimited lean proteins such as lean beef, skinless poultry, seafood, and eggs, along with limited low-fat dairy products, a little olive oil for greasing the pan, and 1.5 tablespoons of refined grains like flour every day.
2. Cruise Phase
In this phase, you are encouraged to eat pure protein and some carbohydrates gradually, with a choice of certain vegetables eaten every day. Dukan dieters remain in this phase until they reach their weight goals.
During the cruise phase, you will continue to eat food from the attack phase with the addition of certain vegetables, such as green vegetables, broccoli, cauliflower, peppers, cucumbers, and mushrooms. You are also encouraged to increase refined oats to 2 tablespoons per day. Some days in this phase are “Pure Protein” food days, and other days are “Protein/Vegetable” food days.
3. Consolidation Phase
Previously forbidden foods such as dairy and fruit are slowly being allowed, and you can “celebrate” the diet by eating whatever you like twice a week.
During the consolidation phase, you will continue to eat the foods from the first two phases and add small portions of fruit, bread, starch, cheese, other cuts of meat, and wine. You should also increase refined oats to 2.5 tablespoons per day. One day of the week is designated as “Pure Protein” day, where you follow the attack phase menu.
4. Stabilization Phase
If eating carbs isn’t causing weight gain, you can switch to the “lifetime rule,” where you can eat normally but have pure protein once a week following the attack phase rule. You are also required to commit to walking 20 minutes per day and eating 3 tablespoons of oats every day.
Benefits for Health
Since the Dukan Diet is high in protein, it can help prevent muscle loss in your body. Other benefits of the Dukan diet include controlling high blood pressure, and diabetes and reducing the risk of weight-related diseases. For those of you who want to lose weight but still want to maintain muscle mass, this diet is perfect for you.
Foods
Some of the Dukan diet foods that you can eat and which you need to avoid are as follows.
Foods You Can Eat
All types of lean meat, including beef, lamb, pork, and other red meats
- Chicken
- Fish
- Shell
- Vegetarian protein, including soy, tofu, and tempeh.
- Fat-free dairy, such as cheese, milk, cream cheese, yogurt, sour cream, and ricotta
- Water
- 5 tablespoons of fine oats
- Shirataki
Foods to Avoid
- Fruits
- Vegetables
- Carbohydrates and grains (other than refined oats)
- Sugar
- Fat
- Alcohol
Tips Diet Menu
The following are tips on the Dukan diet menu that might help you plan a weight-loss diet program.
Day 1:
Pure Proteins
| Breakfast: | 2 scrambled eggs; 2 turkey meat strips; 1/2 cup nonfat cottage cheese |
| Have lunch: | 1 cup stir-fried tempeh; 1 cup cauliflower rice |
| Dinner: | 3 ounces grilled chicken breast; 1 cup roasted Brussels sprouts |
Day 2:
Protein/Vegetables
| Breakfast: | Baked eggs with kale and tomatoes; 8 ounces of celery juice |
| Have lunch: | 1 serving of spinach salad with bacon dressing |
| Dinner: | 4 ounces of oven-baked salmon with spices; 1 serving of oven-roasted asparagus |
Day 3:
Pure Proteins
| Breakfast: | 1 medium breakfast sausage; 2 eggs easier |
| Have lunch: | 1 cup of grilled tofu with shirataki noodles (remove brown sugar) |
| Dinner: | 4 oz serving of beef liver and onions; 1 cup steamed broccoli |
Risks
Although the benefits offered by the Dukan diet include being able to lose weight quickly, that does not mean that this diet is without risks.
Consuming a lot of protein combined with the Western diet is considered capable of putting a person at high risk of experiencing metabolic disease. In addition, a study from Poland revealed the long-term risks of the Dukan diet, including:
- Heart problems
- Impaired kidney function
- Liver disease
- Osteoporosis
The Dukan diet may work for some people. However, this is not recommended for long-term use. Therefore, you should consult with your doctor or dietitian to find out which diet method is right for you.
That’s the information about the Dukan diet that you need to know. As already explained, following the Dukan diet must still be balanced by fulfilling your water intake and exercising regularly.
The reason is, drinking enough water is considered to be able to control appetite so that body weight remains stable. For that, meet your body’s fluid needs by drinking at least 8 glasses of water per day.
Conclusion
The Dukan Diet is a low-carb, high-protein diet that aims to promote weight loss and improve overall health. It has its benefits, such as rapid weight loss and improved digestion, but it is also important to note that it can be difficult to stick to and may not provide all the necessary nutrients for a balanced diet. As with any diet, it is important to talk to a healthcare professional before starting and to make sure that it is a good fit for your individual needs and goals. By following the Dukan Diet guidelines, along with incorporating physical activity and monitoring progress, individuals may be able to reach their desired weight and maintain a healthy lifestyle.
