Dukan diet
The Dukan Diet is one of the most popular high-protein weight loss diets in the world. It occurs in 3 main phases and allows for amazing weight loss from the first days of the diet. Unfortunately, in most cases weight loss is not sustained. Moreover, this method does not appear to be harmless in the long run.
Dukan Diet Features:
High protein diet
It consists of three main stages and a lifelong stability stage
72 sources of protein to consume as desired
The duration of the diet depends on the number of kilograms lost
The diet is extremely low in fiber and nutrients
Basic principles of the diet
We owe this diet to French nutritionist Pierre Dukan. The Dukan method was first formulated in the 1970s, so it's been around for 40 years. In 2000 Mr. Dukan published a book called "I Don't Know How to Lose Weight" in which the principles of his diet appear for the first time. The Dukan Method is a derivative of high-protein diets. He was followed in France by more than ten million people. This method is now being disseminated all over the world. Dukan Method books have been translated into 15 languages and distributed in 30 countries.
How does the Dukan diet work?
The Dukan Diet is implemented in 3 main phases to start and enhance the weight loss process:
Attack phase: Consists of just eating protein to start losing weight very quickly. This highly restrictive phase lasts 5 days and produces effects similar to those of fasting.
Starting phase: During this phase, there is an alternation between pure protein days and days when some green vegetables are allowed in addition to protein. This phase lasts one week for every kilogram to lose. If you want to lose 15 kilograms, you will have to hold out for 4 months in the hope of achieving this goal. This stage remains quite restrictive as it does not allow any deviation. It prevents starches, fats, fruits and sweets.
Consolidation Phase: During the consolidation phase, a few food categories are reintroduced daily. It is recommended to incorporate a daily fruit, a small portion of starches, and a little cheese. This phase should last 10 days for each kilo lost. If you lose 15 kilograms, you will have to keep 150 days of consolidation.
In addition to these three periods, there is a stabilization phase that should last a lifetime. Include one day of pure protein per week in parallel with a still-restricted diet.
How does this diet make you lose weight?
The Dukan Diet is low in calories and very limited in terms of the food categories represented. This is why weight loss is so fast and amazing in the first two stages. The almost exclusive consumption of protein produces an effect similar to that of fasting and causes the body to quickly draw on its reserves.
How long is the Dukan diet?
The duration of the diet depends entirely on the weight to be lost:
phase duration
abusive 5 days
One week cruise for the kilograms lost
Consolidation 10 days for every kilo lost
stability forever
72 protein foods in the Dukan Diet
The Dukan Diet revolves around 100 foods you're allowed to eat, including 72 sources of protein. To which are added some vegetables in the cruising phase and a greater variety of foods in the consolidation phase.
Lean meat
Poultry
Pisces
Sea fruit
plant proteins
Dairy products 0% fat
egg
Green vegetables (List 28)
Konjac
goji berries
Rapeseed and olive oil
List of prohibited foods in the Dukan diet
This diet is more or less restrictive depending on the feeding stages. In general, it is recommended to limit the following foods:
the fruit
oilseeds
Oils and fats other than rapeseed and olive oil
Dairy products other than 0%
candies
biscuit
pastries
French fries
industrial dishes
Carbohydrates
Dukan Diet and Recipes Program
Dukan diet
The Dukan Diet is one of the most popular high-protein weight loss diets in the world. It occurs in 3 main phases and allows for amazing weight loss from the first days of the diet. Unfortunately, in most cases weight loss is not sustained. Moreover, this method does not appear to be harmless in the long run.
Dukan Diet Features:
High protein diet
It consists of three main stages and a lifelong stability stage
72 sources of protein to consume as desired
The duration of the diet depends on the number of kilograms lost
The diet is extremely low in fiber and nutrients
Basic principles of the diet
We owe this diet to French nutritionist Pierre Dukan. The Dukan method was first formulated in the 1970s, so it's been around for 40 years. In 2000 Mr. Dukan published a book called "I Don't Know How to Lose Weight" in which the principles of his diet appear for the first time. The Dukan Method is a derivative of high-protein diets. He was followed in France by more than ten million people. This method is now being disseminated all over the world. Dukan Method books have been translated into 15 languages and distributed in 30 countries.
How does the Dukan diet work?
The Dukan Diet is implemented in 3 main phases to start and enhance the weight loss process:
Attack phase: Consists of just eating protein to start losing weight very quickly. This highly restrictive phase lasts 5 days and produces effects similar to those of fasting.
Starting phase: During this phase, there is an alternation between pure protein days and days when some green vegetables are allowed in addition to protein. This phase lasts one week for every kilogram to lose. If you want to lose 15 kilograms, you will have to hold out for 4 months in the hope of achieving this goal. This stage remains quite restrictive as it does not allow any deviation. It prevents starches, fats, fruits and sweets.
Consolidation Phase: During the consolidation phase, a few food categories are reintroduced daily. It is recommended to incorporate a daily fruit, a small portion of starches, and a little cheese. This phase should last 10 days for each kilo lost. If you lose 15 kilograms, you will have to keep 150 days of consolidation.
In addition to these three periods, there is a stabilization phase that should last a lifetime. Include one day of pure protein per week in parallel with a still-restricted diet.
How does this diet make you lose weight?
The Dukan Diet is low in calories and very limited in terms of the food categories represented. This is why weight loss is so fast and amazing in the first two stages. The almost exclusive consumption of protein produces an effect similar to that of fasting and causes the body to quickly draw on its reserves.
How long is the Dukan diet?
The duration of the diet depends entirely on the weight to be lost:
phase duration
abusive 5 days
One week cruise for the kilograms lost
Consolidation 10 days for every kilo lost
stability forever
72 protein foods in the Dukan Diet
The Dukan Diet revolves around 100 foods you're allowed to eat, including 72 sources of protein. To which are added some vegetables in the cruising phase and a greater variety of foods in the consolidation phase.
Lean meat
Poultry
Pisces
Sea fruit
plant proteins
Dairy products 0% fat
egg
Green vegetables (List 28)
Konjac
goji berries
Rapeseed and olive oil
List of prohibited foods in the Dukan diet
This diet is more or less restrictive depending on the feeding stages. In general, it is recommended to limit the following foods:
the fruit
oilseeds
Oils and fats other than rapeseed and olive oil
Dairy products other than 0%
candies
biscuit
pastries
French fries
industrial dishes
Carbohydrates
Dukan Diet and Recipes Program
Morning breakfast unsweetened coffee or tea
1 to 2 0% yogurt
1 egg coffee or unsweetened tea
1 to 2 0% yogurt
Oatmeal and bran pie Unsweetened coffee or tea Yogurt
0% pancake
Oats and bran
Boiled Egg Breast Lunch
chicken
Cottage cheese and herb sauce
0% fruit yogurt omelette cucumber salad
with mushrooms
Yogurt 0% Papilot fish with vegetables and lemon
1 slice of wholemeal bread
40 grams of cheese
Snack 2 slices of turkey breast 2 slices of turkey breast 1 slice of
Turkey breast fruit (excluding bananas, grapes, and cherries)
having dinner
Yogurt 0% white fish felotti zucchini and cheese 0% cottage cheese
chicken
0% vegetable stir-fry with shrimp and wild rice (3 tablespoons)
0% yogurt
Pros and cons
Pros of the Dukan Diet
Rapid weight loss at first
feeling full
Requires a little cooking
Negative points of a high-protein diet
Variety of food is limited in the early stages
Difficult to follow in the long term
High risk of deficiency
The yo-yo effect is very common
Unpleasant side effects: fatigue, constipation, bad breath, etc.
Recommendations and precautions to be taken
Are there risks?
The Dukan Diet has risks to consider before following this method:
This diet can create a yo-yo effect due to rapid weight loss in the first two weeks
It is very restrictive and can lead to nutritional deficiencies. It is poor in micronutrients, especially in the first two stages. Although Mr. Dukan recommends taking a multivitamin and mineral supplement, it does not make up for the lack of nutrients naturally found in fruits, vegetables and whole grains, which have many health-protecting effects.
People following this diet may experience some side effects such as headache, menstrual irregularities, kidney fatigue (that's why you have to drink a lot), orthostatic hypotension due to low sodium intake, night cramps, and muscle weakness due to potassium deficiency. Also, due to the lack of carbohydrates in the first stage, there is a production of ketone bodies that can cause bad breath, dry mouth, dizziness, nausea and insomnia.
The first stage is very low in fiber, which increases the risk of constipation. Adding oat bran, as recommended, may not be enough
Is this a diet for you?
People who follow this diet must be very creative in preparing enjoyable meals, as the range of foods in this diet is low. You may also be tempted to isolate yourself to eat, which is generally undesirable. Plus, followers of this diet can make life easier by getting food products stamped with the "Dukan Diet," such as oat bran muffins and sugar-free ketchup. Whatever the goal, this type of diet is not recommended.
Is it a diet compatible with sports?
Mr. Dukan almost never encourages exercise, yet it is essential. On the one hand to avoid muscle wasting associated with rapid weight loss and on the other hand to enhance the results obtained through diet. It is recommended to get at least 30 minutes of physical activity daily.
How not to regain weight?
Despite a lifelong stabilization phase, the Dukan Diet leads to a resumption of weight loss in less than 5 years and in 80-95% of cases. Weight loss is often too sudden to be physiologically sustainable.
The Dukan Diet: A Dietitian's Opinion
Many health professionals have highlighted the dangerousness of this diet for several years. The almost exclusive consumption of protein is dangerous for the health of the kidneys and the body in general. Deficiency of fiber and micronutrients can also lead to deficiencies and sometimes have serious
consequences (intestinal obstruction, anemia, etc.). At no time does this method call for good eating habits: listening to the sensations of food, physical activity, healthy cooking, etc. Finally, this diet leads to the restoration of lost weight almost systematically. It is also not uncommon to regain more pounds than those lost during the long months of dieting. I highly recommend the Dukan Diet for people who want to reach and maintain a healthy weight.
