We all know that most diets help people lose weight. But when they return to their old eating habits, they end up gaining all the weight back, if not more! The Dukan Diet redesign people eating habits and help them permanently stabilize their weight.
What is the Dukan diet?
The Dukan diet is a high-protein, low-carb weight loss diet designed by Pierre Dukan, a French former nutritionist. That is claimed to produce rapid weight loss without hunger.
Is the Dukan Diet safe and sustainable?
The Dukan diet is probably safe for most people, but those with certain medical conditions (includes kidney problems, gout, liver disease, or other serious diseases) may need to avoid it.
Its restrictions on high-fat Foods may not be best for your health. Besides that, the Dukan diet forces you to avoid many healthy foods unnecessarily.
This high-protein diet can produce fast weight loss. However, it also has several features that may make it difficult to sustain long term.
How does the Dukan diet work?
First, the Dukan Diet starts by calculating your goal weight or what is called your “true weight.” This “true weight” calculation is based on your gender, age, weight loss history, and other factors.
It is split into four phases, designed to help you meet your goal weight. The duration of each phase depends on how much weight you need to lose to reach your “true weight”.
These are the four phases of the Dukan Diet:
1- Attack phase
You start the diet by eating unlimited lean protein. There are a lot of protein-rich foods include lean beef, chicken, fish, eggs, cottage cheese, soy, and fat-free dairy. The diet also requires eating eat at least 1.5 tablespoons of oat bran per day. The choices should be low in fat and contain no added sugars.
So, you need to avoid Fruits, vegetables, Sugars, Fats, Carbohydrates, and grains (except oat bran). During this phase, the diet requires a person to exercise for 20 minutes each day and drink at least 1.5 litres of water. People usually lose weight in this phase because they cut back on carbs, so they remove water from their body, and this water loss may lead to rapid weight loss.
The duration of the Dukan Diet Attack phase is based on your age, the weight you need to lose, and your weight loss history. But it usually lasts from 2 to 5 days.
2- The cruise phase
The second phase of the Dukan Diet is the Cruise phase. The cruise phase helps to increase the body’s weight gradually by adding 32 specific vegetables to the diet.
You start this phase by eating alternate lean protein one day with lean protein and with non-scratchy veggies (including spinach, lettuce, okra, and green beans) the next, plus two tablespoons of oat bran every day. In this phase, the diet requires exercising for 30–60 minutes each day.
The duration of the cruise phase depends on how much weight the person needs to lose. It may last for three days for each pound a person wants to lose.
The Consolidation phase marks the end of the weight loss phases. You will eat unlimited lean protein and veggies, some carbs, and fats. Also, the diet requires a person to eat 2.5 tablespoons of oat bran daily and to exercise for 25 minutes per day. The goal of the Dukan Diet Consolidation phase is to maintain the True Weight you reached at the end of the previous phase.
It lasts ten days for every pound lost.
4-The Stabilization Phase
The final phase of the Dukan diet is all about keeping the weight off. In the Stabilization phase, you need to follow the consolidation Phase guidelines but loosen the rules as long as your weight remains stable. You also need to eat three tablespoons of oat bran each day and walk for 20 minutes every day.
Briefly, the Dukan Diet consists of four phases. The first two phases aim to lose weight, and the second two phases aim to keep your “true” weight.
So, completing the Consolidation phase and the Stabilisation phase will determine if you will maintain your True Weight or not.
You want to know more types of diet, see our article here !