The Dukan Diet: High Protein, Low-Carb Weight Loss Diet

 



The Dukan Diet: High Protein, Low-Carb Weight Loss Diet


Many people want to lose weight rapidly. However, losing weight faster can be challenging and harder to maintain. The Dukan diet claims to reduce permanent weight loss without hunger. If you are also looking for a diet for losing weight it might be possible, the Dukan diet works for you. In this article, I will be discussing the Dukan diet and everything you want to know about it.

What is The Dukan Diet?

The Dukan Diet is a high-protein, low-carb weight loss diet that is split into four phases.  A French general practitioner Dr. Pierre Dukan who specialized in weight management created this diet. Dr. Dukan created the diet in the 1970s, inspired by 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 impressive weight loss results on his diet, Dr. Dukan published The Dukan Diet in 2000.

The Dukan diet has features of high protein, low-carb diet, along with the Atkins diet.

Working on The Dukan Diet

If you are planning to start a Dukan diet, you should start by calculating your goal weight that is also called ‘true’ weight depending upon your age, height, weight loss history, and other factors. There are four phases on the Dukan diet:

  • Attack Phase
  • Cruise Phase
  • Consolidation Phase
  • Stabilization Phase

1) Attack Phase:

The Attack phase is from 1 to 7 days. In the attack phase, you start the day by eating unlimited lean protein and 1.5 tablespoons of oat bran per day.

2) Cruise Phase:

The Cruise phase is from 1 to 12 months. In the cruise phase, alternate lean protein one day with lean protein and non-starchy veggies the next, plus 2 tablespoons of oat bran every day.

3) Consolidation Phase:

The Consolidation phase contains unlimited lean protein and veggies, some carbs and fats, one day of lean protein weekly, 2.5 tablespoons of oat bran daily.

4) Stabilization Phase:

In the stabilization phase, follow the Consolidation Phase guidelines but loosen the rules as long as your weight remains stable. Oat bran is increased to 3 tablespoons per day.

According to proponents of the Dukan Diet, you can expect to lose up to four to six pounds in the first week on the Attack Phase, and two pounds a week on the Cruise Phase. During the Consolidation and Stabilization phases, you will work on maintaining that loss.

What to Eat in 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. Here’s a look at what you can and cannot eat during the Cruise Phase, which is the majority of the plan. Non-compliant foods are added back in during the Consolidation and Stabilization Phases.

Foods to Eat in The Dukan Diet

In the Dukan diet, every phase has different foods to be added to the meals.

In the attack phase, high protein foods are included in the diet like:

  • Lean beef
  • veal, venison
  • bison
  • Poultry without 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
  • Unlimited artificial sweeteners, and diet gelatin
  • Small amounts of lemon juice and pickles
  • 1 teaspoon (5 ml) of oil daily for greasing pans

In the cruise phase, you could add the following meals in your diet:

  • 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
  • Spaghetti squash
  • Turnips
  • 1 serving of carrots or beets daily
  • 2 tablespoons (12 grams) of oat bran daily

The Consolidation phase includes:

  • Fruit: One serving of fruit per day, such as 1 cup (100 grams) of berries or chopped melon; one medium 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.
  • 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.

In the stabilization phase:

No foods are strictly off-limits, but there are a few principles 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.

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