The Dukan Diet: All You Need to Know - FoodNama

The Dukan Diet: All You Need to Know

In this article, you will discover,

  • Potential/Promise
  • Heart of the Plan
  • Phases of Dukan Diet

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POTENTIAL:

Can’t get rid of the extra 10 pounds? Don’t worry about it anymore. Drop it once and don’t ever worry about gaining it back. All you need to do is make sure that you follow the rules correctly. Pierre Dukan, general French practitioner, and self-proclaimed nutritionist created this diet back in 2000.

HEART OF THE PLAN:

This plan functions on the theory that restrictive intake of carbohydrates pushes the body towards burning fats. If you want to follow this diet precisely, start taking lean protein, water, oat bran, and walk for at least 20 minutes per day. You don’t have to worry about not eating at all. As long as they are on the list of official food items, you are safe.

PHASES OF DUKAN DIET:

Before starting this diet, I’d vouch for having a detailed discussion with your nutritionist and dietitian because you will be consuming a lot of oat bran and protein. Dukan diet consists of 4 different phases:

1. The Attack Phase:

The attack phase is the period from day 1 to day 10. During this phase, you need to increase your consumption of lean protein by eating the maximum amount you can handle. Other than protein, have 1.5 tablespoons of oat bran per day and have at least 6 glasses of water.

This phase aims at improving your metabolism to kick-start your weight loss journey. This phase claims to improve your metabolism but there is no evidence to support this claim. However, you can exercise to boost it. You can stay in this phase for at least 5 days and move towards the next phase if you don’t want to lose 40 pounds or more. However, for individuals who want to lose more than 40 pounds, this phase should last longer.

When you cut back on carbs during this phase, excess water is removed from the body. When this is combined with dehydration, the weight loss process speeds up.

Ideal Food Items for this phase:

Chicken, any type of lean meat – beef, lamb, or any other meat, vegetarian proteins, water, oat bran, shirataki noodles, and fat-free dairy.

Food Items that should be avoided:

Sugars, fat, fruits, vegetables, grains, and carbohydrates.

2. The Cruise Phase:

This phase starts after the attack phase and can last up to quite a few months. During this phase, you are required to include a limitless amount of non-starchy veggies in your diet plan and also increase half a spoon of oat bran. When you shift towards this phase, you can devour all the food items that are on the list of the Dukan diet FINALLY. But it’s recommended that you have pure protein days separate from protein plus veggies day. You can have alternate days of protein and protein plus veggies. For every pound that you want to lose, you’d have to give it at least 3 days i.e., if you want to lose 40 pounds, you’d have to give this phase at least 120 days. With this, you will also have to take 2 tablespoons of oat bran and will have to exercise for 30-60 minutes.

Ideal Food Items for this phase:

Non-starchy vegetables such as root vegetables, onions, mushrooms, leafy greens, cauliflower, and broccoli, 2 tbsp. of oat bran, shirataki noodles, and 1 teaspoon of oil (for salad dressing). You can continue consuming the food items you were consuming in the previous phase.

Food Items that should be avoided:

Sugars, fat, fruits, starchy vegetables, grains, and carbohydrates.

3. The Consolidation Phase:

This phase isn’t for losing weight but rather for making sure that you don’t regain the weight you lost in the previous 2 phases. This means that you will have to spend 5 days for every single pound you lost i.e., for making sure that you don’t regain 40 pounds, you’d have to spend 200 days in the consolidation phase.

This phase is not as strict as the initial two phases and thus allows you to have unlimited quantities of veggies and proteins, 2 slices of whole-grain bread, 1 piece of fruit, and hard-rind cheese 1.5 ounces. You can also have celebration meals twice a week. This will allow you to have whatever you want to eat because you deserve it. You will also have to exercise for 25 minutes per day.

Ideal Food Items for this phase:

2 slices of whole-grain bread per day, 1-2 fruits per day, hard cheese, 2 celebration meals, 2 tbsp. of bran oat per day, and 1 to 2 servings (1 cup when cooked) of starchy foods per week.

Food Items that should be avoided:

Grapes, cherries, bananas, figs, and sugar.

4. The Stabilization Phase:

This phase is like the maintenance plan of the whole diet. In this phase, you don’t have to worry about losing or gaining weight. It is a lot like the consolidation phase but gives you the leniency to consume carbs and fats. During the phase, you should have 1 day per week dedicated to lean protein.

With this, you will also have to continue taking 3 tbsp. of oat bran. You will also have to be physically active during this phase. This requires an incremental shift towards a healthier lifestyle. This means that you should take the stairs instead of taking the elevator and walk to your workplace instead of taking your car.

Ideal Food Items for this phase:

3 tbsp. oat bran per day, 2 celebration meals per week, 5 oz. hard cheese, 2 slices of whole-grain bread, and 1 to 2 servings of fruit, etc.

Food Items that should be avoided:

You don’t have to avoid any food item. You just have to be careful about the amount and calories you consume.

Although there is no evidence to support if the Dukan diet is as effective as it promises, nonetheless studies do support that decreasing your input of carbs does result in rapid weight loss. The main goal of the Dukan diet is to help individuals lose weight. It does not promise any other health benefits.

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