The Dukan Diet claims to help you lose weight quickly without feeling hungry. However, you may wonder if this diet would suit your goals.
The Dukan diet is a little complicated, and it removes many healthy foods, and it may raise health concerns because of its high protein content, and it may not be a long-term solution to losing weight.
This article we have in our hands takes a comprehensive overview of this diet with suggesting a meal plan for a week.
What is the Dukan diet?
The Dukan Diet is a high-protein, low-carb diet that divides into four phases. It created by Dr. Pierre Dukan, a French general practitioner specializing in weight management.
Dr Dukan created the diet in the 1970s, inspired by an obese patient, in which he said he could forgo any food in order to lose weight, except for meat.
After seeing many of his patients get good weight loss results in their diet, Dr. Dukan published his regimen in the year 2000.
They eventually released the book in 32 countries and became a bestseller. It has reportedly helped many people achieve fast weight loss without feeling hungry.
The Dukan Diet shares some features of the high-protein, low-carb Stillman diet, along with the Atkins Diet.
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How does the Dukan diet work?
The Dukan Diet begins with calculating your goal weight, called your “real” weight, based on your age, weight loss history, and other factors. The duration of your stay at each stage depends on the amount of weight you need to lose to reach your “real” weight.
These are the four stages of the Dukan Diet:
- Attack phase (1 to 7 days): Start the diet by consuming an unlimited number of lean protein plus 1.5 tablespoons of oatmeal daily.
- Transit phase (1-12 months): Switch lean proteins one day for protein free, non-starchy vegetables the next day, plus two tablespoons of oat bran each day.
- The consolidation phase (5 days per pound lost in phases 1 and 2): Unlimited protein and lean vegetables, some carbs and fats, one day of protein per week, 2.5 tablespoons of oat bran per day.
- Fixation phase (undefined): Follow the directions of the consolidation phase but loosen the rules as long as your weight remains stable. Increase oat bran to 3 tablespoons daily.
As explained above, they divide the diet into two phases for weight loss and two phases for maintenance.
Foods to eat on the Dukan diet
Each stage of the Dukan Diet has its own diet. Here’s what allows you to eat each time.
1. The attack stage
The attack phase primarily based on high-protein foods, plus some additives that provide a minimum of calories:
- Beef, veal, venison, bison …
- Skinless poultry.
- Liver, kidneys and tongue.
- Fish and shellfish (all types).
- Lean dairy products (limited to 32 ounces or 1 kg per day), such as milk, yogurt, and cheese.
- Tofu and tempeh.
- Seitan, a meat substitute made with wheat gluten.
- At least 6.3 cups (1.5 liters) of water per day (essential).
- 5 tablespoons (9 grams) of oat bran daily (essential).
- Unlimited artificial sweeteners, noodles, and diet gelatin.
- Small amounts of lemon juice and pickles.
- 1 teaspoon (5 ml) of oil per day.
2. Transit stage
This phase alternates between two days.
On the first day, dieters restrict foods from the attack stage. On the second day, they are allowed to eat the attack phase foods besides the following vegetables:
- Spinach, kale, lettuce and other green leaves
- Broccoli, cauliflower, cabbage, and Brussels sprouts
- The beans are green
- Onions and shallots
- Spaghetti squash
- One serving of carrots or beets per day
- 2 tablespoons (12 grams) of oat bran per day (essential)
They do not allow other vegetables and fruits. Other than 1 teaspoon (5 ml) of oil in a salad dressing or greasing plate, no fat should added.
3. The stage of consolidation and cohesion
During this phase, it encourages nutritionists to mix and match any of the foods from the attack phase and the transit phase, along with:
- Fruit: One serving of fruit per day, such as one cup (100 grams) of chopped berries or watermelon, one medium apple, orange, pear, peach, nectarine, or two kiwi, plum, or apricot.
- Bread: Two slices of wholegrain bread a day, with a small amount of butter or low-fat.
- Cheese: One serving (40 grams) of cheese per day.
- Starches: 1-2 servings of starches per week (225 grams) of pasta and other grains, corn, beans, legumes, rice or potatoes.
- Meat: roast lamb or beef 1-2 times a week.
- Celebration meals: Two celebration meals per week, including one appetizer, main course, dessert and one glass of wine.
- Protein meal: One “pure protein” day per week, where only foods from the attack phase are permitted.
- Oat bran: 2.5 tablespoons (15 grams) of oat bran daily (necessary).
4. The installation stage
The stabilization phase is the last stage of the Dukan Diet. It is all about preserving the improvements achieved during the previous stages.
There are no completely banned foods, but there are some principles to follow:
Use the integration phase as a basic framework for meal planning.
Continue to eat a “pure protein” meal every day.
Oat bran is your favorite meal. Eat 3 tablespoons (17.5 grams) per day.
A diet program in the Dukan diet for a week
1- The attack stage
- Skimmed cheese with 1.5 tablespoons (9 grams) of oatmeal and cinnamon
- Coffee or tea with fat-free milk
- Roasted chicken
- Shirataki noodles cooked in broth
- Food gelatin
- Steaks and shrimp
- Food gelatin
- Low-caffeinated coffee or tea with skim milk
2- The transit stage
- Three eggs, beaten
- Chopped tomato
- Coffee with skim milk
- Grilled chicken on mixed vegetables with low fat vinaigrette
- Greek yogurt 2 tablespoons (12 grams) of oatmeal
- Baked salmon fillet
- Steamed broccoli
- Food gelatin
- Low caffeinated coffee with skim milk
3- The merging stage
- An omelette made with three eggs, (40 grams) of cheese and spinach
- Coffee with skim milk
- A turkey sandwich on two slices of whole wheat bread
- 1/2 cup (81 grams) of cheese with 2 tablespoons (12 grams) of oatmeal and cinnamon
- Roast beef
- Grilled zucchini
- 1 medium apple
- Low caffeinated coffee with skim milk
- Much weight lost.
- Lack of carbohydrates reduces hunger.
- You need not count calories.
Research and studies on the Dukan diet
There isn’t a lot of research available on the Dukan Diet. However, one study in Polish women who followed the Dukan Diet revealed that they consumed around 1,000 calories and 100 grams of protein per day while losing 33 pounds (15 kg) in 8-10 weeks.
Several studies show that other high-protein and low-carb diets have major weight loss benefits.
There are many factors that contribute to protein’s beneficial effects on weight.
The first is an increase in calories burned during sugar formation, a process in which it converts protein and fats to glucose when carbohydrates restricted and protein intake is high (2).
Also, protein reduces ghrelin and increases the fullness hormones so you end up eating less.
The Dukan Diet differs from many related high-protein diets because it restricts both carbohydrates and fats. It is a diet rich in protein and low in carbohydrates and fats.
It does not base the rationale for fat restriction on a low-carb, high-protein diet in science.
In one study, people who consumed fats with a high-protein, low-carb meal burned 69 more calories on average than those who avoided the fat.
The initial stages of the Dukan Diet are also low in fiber, although a daily serving of oatmeal is essential.
A serving of 1.5 to 2 tablespoons (9 to 12 grams) of oat bran contains less than 5 grams of fiber, a minimal amount that does not provide many of the health benefits of a high-fiber diet.
Many healthy sources of fiber, such as avocados and nuts, not included in the diet because they are considered high in fat.
Is the Dukan diet safe and sustainable?
There are many concerns about high intake of protein, especially its effect on kidney and bone health. In the past, high protein intake could lead to kidney damage.
However, the latest research has found that high-protein diets are not harmful for people with healthy kidneys.
People who develop kidney stones can see their condition get worse with very high protein intake.
Bone health will not impair on a high-protein diet, as long as you eat vegetables and fruits high in potassium.
Recent research shows that high-protein diets have a beneficial effect on bone health. People who have kidney problems, gout, liver disease, or other serious illnesses should speak with a doctor before starting a high-protein diet.
Keep in mind that the complex rules of the diet and restrictive nature can make it difficult to follow. Although most people will lose weight in the first two stages, the diet is very limited especially on the “pure protein” days.
The diet also suppresses high-fat foods that are potentially good for your health. Including animal and vegetable fats makes a low-carb diet healthier, more enjoyable, and easier to follow in the long term.
Are there people who prohibited from the Dukan diet?
The salient criticism of the Dukan system is that it is very strict, especially in the first stage where many important nutrients avoided, by avoiding fruits and vegetables rich in antioxidants, and without the presence of adequate nutrients it will happen that the body cannot remove toxins naturally; Thus, a buildup of these cells can cause headache and nausea.
Therefore, following this diet not permitted for people suffering from diabetes, heart disease, and chronic migraine. Plus pregnant women and the elderly.
The Dukan Diet can lead to rapid weight loss. However, it also has several features that may make it difficult to maintain in the long term.
Finally, the Dukan Diet is quick to lose weight, but it forces you to avoid many healthy foods. Try to choose the diet that suits your goals and stick to it, and do not forget to exercise to get better results.