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All you need to know about The Dukan Diet

Dukan Diet

Do you know the secret of smartness of Prince William’s wife Kate Middleton, pop singer and American Idol host Jennifer Lopez, and supermodel Giselle Bundchen? They all follow the Dukan Diet. This diet plan was introduced in the spring of 2011 on American shores. After just its arrival, it gets famous as one of the promising weight loss diet plans that work faster than you say, voila! Not only this, but it also spread throughout Europe like a wildfire.

Dr. Pierre Dukan first marketed this diet plan about over a decade ago. After that, this diet was named Dukan Diet. It is also known as French Atkins Diet, and Dr. Robert Atkins’ high-protein and low-carb weight-loss diet, etc.

Despite its rapid weight loss ability, this diet was criticized by many critics, even in Dukan’s own country, France. According to France’s National Agency for Food, an MSNBC report, and Environmental and Work Health Safety, this diet is among the 15 diet plans having potential risks. Additionally, the British Dietetic Association listed this diet among the five worst diet plans of 2011.

How does this diet work?

This diet plan consists of a series of four different phases, including Attack, Cruise, Consolidation, and lastly Stabilization. 

Dukan’s diet initiates with the Attack Phase. This phase is a jump-start to explode a rapid weight loss by following a protein-rich restrictive diet plan. The diet includes more than 70 lean or low-fat meats, such as soy products, non-fat dairy, fish, chicken, and eggs. It strictly prohibits pork meat. This phase usually carries on less than two weeks, and during this period, you can expect to lose at least a pound of weight daily.

The Cruise Phase starts just after the attack phase. In this phase, dieters keep taking protein-rich foods up. The main difference of this phase is adding more or less 30 non-starchy vegetables taking only every next day without any limit. The menu also includes two heaping tablespoons of oat taking every day. Fruits still present in the menu with no limits. The strictness of the following timetable during the cruise phase depends on how much body weight you finally want to lose. Starch-rich vegetables are still strictly forbidden in this phase, including carrots, potatoes, and corn.

After that, dieters enter into the third phase or the Consolidation Phase. This phase makes the participants ready for more responsible eating. It allows the dieters to eat protein with no limit, including vegetables and pork slices every day. Additionally, this diet also includes allowing a low-sugar fruit with a single serving of a small portion of cheese and a few slices of whole-grain bread. It also allows taking only two celebration meals, including dessert and wine, every week and a few servings of starchy meals.

The Stabilization Phase is the last stage of Dukan’s diet and is also known as the maintenance stage. During this phase, dieters can eat anything they want six days a week, including oat bran. On the seventh day, super-strictly follows the protein-only Phase One diet.

A Dukan Diet needs a proper dietary pattern to get started the plan!

Which foods included or forbidden in the Dukan Diet?

Every phase of the Dukan diet has a different dietary pattern. Here is the list of recommended and forbidden food during each phase of this diet plan:

1. Attack Phase

The Attack Phase mainly includes high-protein foods to provide minimum calories, such as:

  • Lean meat, such as beef, bison, venison, veal, and game meat
  • Liver, tongue, and kidney
  • Poultry without skin
  • All types of fishes and shellfishes
  • Eggs
  • Non-fat dairy products, such as cottage cheese, yogurt, milk, and ricotta, but limited to only 1 kg or 32 ounces in a day.
  • Seitan, a meat replacement made up of wheat gluten.
  • Tempeh and Tofu
  • At least 1.5 liters or 6.3 cups of water in a day, compulsory
  • Daily 5 ml or a teaspoon of oil for greasing the pans.
  • Daily 1.5 tablespoons or nine grams of oat bran, compulsory.
  • Artificial sweeteners, diet gelatin, and shirataki noodles with no limit. 
  • A small number of lemon pickles and juice.

2. Cruise Phase

This phase consists of two alternative stages between two days. On the first day, dieters cannot eat foods from the Attack Phase. On the second day, they can also eat the food from the Attack Phase along with the following vegetables:

  • Greens leafy vegetables, such as spinach, lettuce, and kale
  • Cabbage, broccoli, cauliflower, and Brussels sprouts
  • Asparagus
  • Bell peppers
  • Eggplant
  • Artichokes
  • Mushrooms
  • Green beans, such as pea
  • Spaghetti squash
  • Cucumbers
  • Turnips
  • Tomatoes
  • Celery
  • Leeks, onions, and shallots
  • Pumpkin
  • Daily a serving of beets or carrots
  • Daily 12 grams or two tablespoons of oat bran, compulsory

It does not allow any other fruits, or vegetables, and fatty foods to eat. Besides this, avoid taking more than 5 ml or one teaspoon of oil for greasing the pans or in salad dressing. 

3. Consolidation Phase

In this phase, dieters can choose any foods from the Cruise and Attack Phases, but they are also restricted to follow the following foods:

  • Daily a serving of fruits. These include 100 grams or 1 cup of berries, 100 grams or 1 cup of chopped melon, an apple, pear, orange, peach, or nectarine of medium size, or two plums, kiwis, apricots.
  • Two slices of bread daily. It should be made from the whole grain with a small amount of reduced-fat spread or butter.
  • Daily a serving of 40 grams or 1.5 ounces of cheese.
  • About one to two servings of starchy foods in a week, including 225 grams or 8 ounces of pasta, rice, grains, legumes, corn, beans, or potatoes.
  • One to two servings of roasted lamb, ham, or pork 1-2 times per week.
  • Two celebration meals in a week, which include one main dish, one appetizer, one glass of wine, and one dessert.
  • One pure protein a day in a week, which must include foods from the Attack Phase.
  • Daily 15 grams or 2.5 tablespoons of oat bran, mandatory.

4. Stabilization Phase

Finally, the Stabilization Phase is the maintenance of the achieved weight loss during the earlier phases. In this phase, no foods are strictly forbidden, but it has a few restrictions to follow:

  • Plan your meals based on the Consolidation Phase use as a basic framework.
  • One pure protein meal a day a week, still taking.
  • Do not use the escalator or elevator and use only the stairs.
  • Continue to take 17.5 grams or three tablespoons of oat bran per day.

Benefits of the Dukan Diet plan

The Dukan Diet plan is much simpler than others, especially when you spend exceptionally complicated lives. For example, if you are unable to count the calories or take portion sizes. Apart from this, during this diet, you can eat pretty much any food you want, even if you are a dieter. Additionally, you depend on lean proteins, including oats, and drinking plenty of water, which are healthy for you.

Moreover, it also includes many high-protein diets, which are pretty much beneficial in overcoming the appetite. As a result, dieters feel well fed up for a long time. So it can be very effective to stop deters from overeating.

This diet also schedules 20 minutes of daily exercise, including brisk walking and avoiding elevators and escalators. Regular exercise is also essential for exceptional weight loss.

Drawbacks of Dukan Diet

Despite plenty of benefits, this diet plan also has some drawbacks, such as lousy breath, constipation, and low energy. It is indicating it also has some limitations that might result in a long-term issue if continuously ignored. It includes the digestive system and kidney stress. Moreover, there are many other healthy groups of foods that are not included in this plan. So, it seems to be a yo-yo dieting plan. 

Additionally, sudden weight loss often seems to be unhealthy by many health experts. It causes loss of fluids and fat along with non-replaceable muscle mass. Thus, it will be an enormous loss, especially for the older ones.  

Dukan also advises taking multivitamin supplements in his diet plan along with some essential minerals daily. However, it is strictly forbidden by many experts. Instead, the expert recommends getting those essential minerals and vitamins from the whole foods taking one-half part in the morning and the other half in the afternoon. It will ensure that your body is ingesting more nutrients.

Conclusion

In conclusion, the Dukan Diet can help you with sudden weight loss. And quickly. The bonus point is its simplicity, and you can follow all the advice easily. This diet plan does not only allow you to eat as much as you want, but it also keeps you healthy. It allows you to take healthy proteins and lots of water. In exchange, it needs to follow the strict diet only a day a week to maintain the achieved improvement.

This article is all about the Dukan Diet. Hopefully, our provided information about this diet plan will prove to be helpful for the dieters who are looking for the best diet plan for quick weight loss.

Written by HealthRadar360

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