What is the Dukan Diet? | How Does The Dukan Diet Work? | Benefits of the Dukan Diet | Foods To Eat On The Dukan Diet? | Foods To Avoid On The Dukan Diet?
Everyone wants to be in shape and look attractive! Many people wish to lose weight as quickly as possible. However, quick weight loss can be tough to achieve or even tougher to retain. Some people choose a short-term diet and exercise plan to achieve quick results, but that does not help their overall health in the long term.
The Dukan diet plan has grown popular over recent years for aiding benefits in weight loss. It is much convenient to follow because it has a structured approach to weight loss.
This diet was created by Dr. Pierre Dukan, a French general practitioner in the 1970s. However, this diet was officially published as “The Dukan Diet” in 2000 after experiencing impressive weight loss results in many clients.
In this article, we will learn what the Dukan diet is, how it works, its phases, what foods to eat and avoid, as well as the benefits and side effects of this diet. We will also delve into why so many people have started following this plan despite there being various other weight-loss diets. Keep reading!
What is the Dukan Diet?
The Dukan diet is a diet that emphasizes more on consuming high-protein while limiting the fat and carbohydrate intake. This diet is split into four phases. High protein does not only help reduce body weight but also improve body structure by reducing body fat.
Additionally, a high-protein diet effectively speeds up energy expenditure by improving diet-induced thermogenesis (DIT) and resting metabolism. (1)
A high-protein diet controls your hunger so that you do not get hunger cravings. It can also help maintain lean muscle mass. (2)
Due to its effective and visible results, the Dukan diet has been trending in many Western countries.
Want to know more about high-protein diets for weight loss? Read on 15 Rich Lean Protein Foods For Weight Loss – Ultimate List,
How Does The Dukan Diet Work?
The Dukan diet plan has four different phases that involve introducing various food groups progressively. Here are the four phases of the Dukan diet.
The Attack Phase
This phase allows people to eat only pure protein foods like lean beef, fish, chicken, eggs, soy, cottage cheese, and fat-free dairy. This phase focuses on rapid weight loss. The high protein helps control your appetite by reducing the ghrelin hormone levels, which is responsible for increasing hunger in your body. Besides, it encourages easy satiety by improving the DIT and blood amino acid concentration. (3)
Further, in the Dukan diet, the carbohydrates and fats content are also restricted to initiate a calorie deficit. When your body gets into a calorie deficit state, it starts to utilize the fat stores for energy through the process called ketogenesis, which results in weight loss. (4)
The various phases of the Dukan diet help people to stay focused on their weight loss journey and give them a sense of accomplishment as they gradually improve from one phase to the other. This diet also gradually reintroduces the foods that are helpful in losing weight and allow a more sustainable and balanced way of eating.
The attack phase continues for around 2-5 days. However, if you want to lose more than 40 pounds, you may continue it for more than 7 days. You may also be required to eat at least 1.5 tablespoons (tbsp) of oat bran every day. Since oats are high in fiber, your body cannot break down most of this carb, and you do not feel hungry for a long time. (5)
During the attack phase, you are also required to drink at least 1.5 liters of water and exercise for 20 minutes every day.
The Cruise Phase
This phase targets lowering your body weight gradually by adding 32 specific vegetables to the diet. It reintroduces vegetables with proteins and pure vegetables (PV) to the diet. You can opt for unlimited amounts of low-fat proteins and unlimited amounts of non-starchy vegetables like spinach, okra, lettuce, green beans, etc. (6)
The duration of this phase depends on how much weight you wish to lose. However, it can shed one pound of weight every 3 days. In the cruise phase, you may be required to eat 2 tbsp of oat bran and exercise for 30-60 minutes each day.
The Consolidation Phase
This phase does not focus on losing weight but rather on avoiding regaining it. You may be allowed to introduce some starchy food into your regimen, which may include: (7)
- Ample amount of protein and vegetables
- One piece of fruit, excluding bananas, grapes, figs, and cherries
- 1.5 ounces of cheese
- Two slices of whole-grain bread
- 2 servings (cooked cup) of starchy foods every week
- 2 celebration meals per week as per your choice
In this phase, you will be required to eat a pure protein diet one day each week, preferably on the same day of each week. You may be required to exercise 25 minutes every day.
The Stabilization Phase
This phase is the maintenance phase of the plan. You should not expect to lose or gain weight during this phase. You will have an all-protein day in one day of every week, just like the attack phase. Apart from this, you can eat anything you want, as long as you follow these simple rules. (8)
- Eat 3 tbsp of oat bran each day.
- Opt for the stairs as often as possible.
- Have a “pure protein day” one day each week, preferably on the same day of each week.
- Exercise for 20 minutes each day.
- Continue to drink 1.5 l of water daily.
This phase is a long-term plan that eventually becomes a part of your lifestyle.
Benefits of the Dukan Diet
Below are some benefits of the Dukan diet.
- May control your blood sugar levels because of the high-quality protein included in the diet plan.
- The higher intake of protein may improve bone health by increasing intestinal calcium absorption and insulin-like growth factor levels (IGF1) which is a key moderator in bone health. (9)
- It may improve your skin health because foods rich in protein contain amino acids that are important for collagen synthesis, which is essential for maintaining skin elasticity and health. (10)
What Foods Should You Eat On The Dukan Diet?
You should eat specific foods according to the phases of the Dukan diet.
The attack phase: High-protein foods like lean beef, pork, skinless poultry, veal, cod, haddock, sole, eggs, tofu, tempeh, deli meats, and low-fat yogurt or cheese.
The cruise phase: Seafood, lean meats, eggs, non-fat dairy, and spices. You can also have non-starchy vegetables like spinach, lettuce, cucumber, tomato, and zucchini on alternate days.
The consolidation phase: Lean beef, pork, skinless poultry, veal, fish, seafood, eggs, tofu, and tempeh. In addition, you can add starchy vegetables like peas, carrots, and legumes in this phase. Fruits, cheese, and grains can be added in moderation.
The stabilization phase: Lean beef, pork, skinless poultry, veal, fish, seafood, eggs, tofu, and tempeh. You can also include starchy vegetables like peas, carrots, and legumes. Besides, you can sometimes have desserts or your favorite food but remember, moderation is the key.
What Foods Should You Avoid On The Dukan Diet?
Below are some of the foods to be avoided when you are on a Dukan diet.
- High-carb food like rice, bread, pasta, white sugar, etc.
- Fried foods
- Full-fat dairy
- Sausages
- Sugar candy and sugary drinks
- Bacon
- Alcohol
- Processed foods
- Low-fiber fruit juices
- Sweeteners and sweetened syrups
Frequently Asked Questions
What is the Dukan Diet plan?
The Dukan diet is a high-protein, low-carbohydrate, and low-fat diet plan that focuses on consuming more lean proteins and eliminating most carbohydrates during the initial phase. It has four unique phases, namely the attack phase, the cruise phase, the consolidation phase, and the stabilization phase. The Dukan diet offers a strategy for the different stages of your weight loss journey.
What are the side effects of the Dukan diet?
The side effects of the Dukan diet may include:
- Increased risk of nutritional deficiencies
- Higher risk of urinary stone formation due to a high intake of animal protein
- Increased risk of constipation due to low intake of fiber
- Higher risk of developing kidney, liver, osteoporosis, and cardiovascular diseases (11)
Conclusion
To sum up, the Dukan diet is an effective and well-structured way to start losing weight. With a focus on high protein, low carbohydrate foods, the diet provides clear guidance and flexibility in your food choices. But it’s important to remember to focus on your individual needs and talk to your doctor before starting any new diet.
The Dukan Diet can be beneficial for many people, but it is important to know its limitations and risks. The diet has limited food groups, so not everyone can follow it, especially if you have a medical condition or dietary restrictions. It is always best to consult with a professional to make sure the diet is right for you and your health needs.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9105638/
- https://www.dukandiet.com/oat-bran
- https://www.dukandiet.com/low-carb-diet/4-phases/cruise-phase
- https://www.dukandiet.com/low-carb-diet/4-phases/consolidation-phase
- https://www.dukandiet.com/low-carb-diet/4-phases/stabilization-phase
- https://pubmed.ncbi.nlm.nih.gov/25757894/
- https://www.mdpi.com/2072-6643/12/3/870
- https://pubmed.ncbi.nlm.nih.gov/26024402/
