The Dukan Diet relies on the consumption of lean dairy products, vegetables, and high-protein but low-fat fish and meats. The mode of action of the Dukan Diet is comparable to other protein-based diets. It is counted among the low carb diets. By the renouncement of carbohydrates the body lacks necessary energy, so that it must attack fat reserves and convert these into energy. In this way, weight reduction also occurs with the Dukan diet. What is the diet plan and how suitable is the diet for losing weight?
Dukan diet plan: the principle
In order not to suffer from hunger pangs during a Dukan diet and to take in enough vital substances, the body is fed foods containing protein. Although these foods have a satiating effect and nourish the muscles, they cannot be converted into energy by the body. Therefore, there is no weight gain. The vegetables included in the Dukan Diet diet plan from phase 2 are rich in fiber, water, vitamins and minerals. This can help to counteract fatigue and listlessness during the diet. Fat and carbohydrates, on the other hand, should be eliminated from the diet initially.
Pierre Dukan as a developer
Developed by French physician Dr. Pierre Dukan in the late 1970s, the Dukan diet relies less heavily on eliminating carbohydrates than other forms of low-carb diets. After an initial phase of losing weight, in which according to the Dukan diet plan only lean proteins, fat-free dairy products and vegetables should be eaten, the consumption of carbohydrates is planned in moderation. Fatty foods should also be avoided, as they lead to increased cholesterol levels in the blood and the fat can also clog the arteries.
Four phases of the Dukan diet
The Dukan diet according to Pierre Dukan consists of four phases.
- 1st phase: weight loss (attack phase; Attack).
- 2nd phase: Strengthening phase (Cruising).
- 3rd phase: Consolidation phase (Consolidation)
- 4th phase: stabilization phase (stabilization)
According recipes for each phase of the diet can be found, for example, on the Internet. Also in his book, the French doctor gives tips in terms of recipes and weekly plans.
1st phase: weight loss (attack phase; Attack).
Duration: up to 10 days
In the first phase of the Dukan diet, a drastic reduction in energy intake should take place within a short period of time, so that the body’s own fat is broken down relatively quickly and a weight loss of two to three kilos should occur in a short period of time. Who would like to lose only little, can shorten the first phase also accordingly. On the menu is a list of 72 selected foods that may be eaten at will. Fat, sugar, alcohol, fruit and vegetables are initially taboo. Recommended foods in this phase of the diet are lean proteins such as:
- Fish
- Calf
- Poultry without skin
- Eggs
- Low-fat ham
- Dairy products with zero percent fat
In addition, make sure you drink enough fluids (at least two liters a day). Water or different types of unsweetened teas are best. In addition, your diet should include 1.5 tablespoons of oat bran daily. Regular exercise should not be missing from any diet, so you should walk for about 20 minutes a day.
2nd phase: strengthening phase (cruising).
Duration: 100 days, respectively, until the desired weight is reached.
After weight loss has occurred, the goal is to first stabilize the weight achieved and then further reduce it in the next step of the Dukan diet (about one colo per week). However, the high-protein diet is still maintained. Gradually, a gradual increase in carbohydrate intake is planned so that the hormone and insulin balance is not upset. In the strengthening phase, vegetables are added to the protein foods from the first phase. This may be eaten in combination with the proteins, but only every other day. On the other days – as in the first phase – only proteins should be on the menu. Any type of vegetable is recommended in the strengthening phase, apart from potatoes, corn, rice, beans, lentils and avocados. Vegetables should be consumed in raw or steamed form, if possible. As in the first phase of the Dukan diet, the same applies here: Drink enough fluids.The duration of the second phase depends entirely on whether the desired weight has already been achieved. You should now increase the oat bran intake to two tablespoons per day, and the walking or brisk walking to 30 minutes.
3rd phase: consolidation phase (Consolidation).
Duration: about 150 days
The eating plan is the same as the 2nd phase, with protein and protein intake in moderation. Once or twice a week you may eat what you want. Alcohol in moderation, such as a glass of wine now and then or pasta and bread, as well as lamb and pork on a maximum of two days a week are now allowed again. Fruits and vegetables may be combined in any quantity, but you should avoid sugary fruits such as bananas and cherries and grapes as much as possible. In return, there will be one exclusive protein day per week. The length of this phase depends on the weight lost so far: for every kilo lost, ten days of the consolidation phase should follow.
4th phase: stabilization phase (stabilization).
Duration: Long-term
In the fourth phase of the Dukan diet, no further weight loss takes place. Instead, the weight achieved should be maintained and stabilized in the long term. To achieve this goal, it is important to continue to eat a healthy and balanced diet. According to the diet plan, one day per week should be maintained on which exclusively protein-containing foods are eaten. Thus the body must fall back again and again on fat reserves. Nevertheless, carbohydrates must not be dispensed with in the Dukan diet. Because they supply the body energy and provide besides for the fact that the Cholesterinspiegel in the blood is lowered. This is urgently necessary according to expert data, in order to prevent heart and cycle illnesses. Three tablespoons of oat bran per day are also recommended.
Risks associated with a Dukan diet
Like all protein-based diets, the Dukan diet is viewed critically by experts. Although numerous celebrities report success in losing weight and positive experiences with the flash diet. Nevertheless the combination from one-sided nutrition, renouncement of fruit and vegetable and the enormously high portion of protein is classified by nourishing scientists as health-endangering. Lasting Abnehmfolge are not possible according to estimate of experts besides on this way. Humans, who suffer from kidney or liver illnesses, should take distance from a Dukan Diät in each case. Since the high protein supply provides for a large quantity of metabolic end products, this means much work for the kidneys. The excretion of these substances also requires a large amount of fluid, which is withdrawn from the body. That is why it is important to always drink plenty of fluids. Pre-existing gout can also worsen in the course of a Dukan diet.
