The Dukan Diet Reviews, Food List, And Health Benefits
The Dukan Diet was created in the 1970s by a French general practitioner (Dr. Pierre Ducan) who specializes in weight management – That is divided into four phases, with high protein and low carb.
After experiencing impressive weight loss results in the diet, The book “The Dukan Diet,” created by French doctor Pierre Dukan, was first published in 2000. In the book, it is said that except for meat, one should give up eating any food to lose weight.
This high-protein, low-carb diet weight loss plan garnered international attention when Kate Middleton followed the diet when she was preparing for her wedding to Prince William in 2011 and again after pregnancy.
Specifically, this meal pattern boasts of rapid, lasting weight loss without hunger, although not as popular as the keto diet or the ProLon diet.
The Dukan Diet has been widely criticized as a fad diet with a focus on lean protein and fat-free dairy, which provides a specific list of foods allowed at various stages.
This meal pattern sounds similar to the Atkins diet, but there are a lot of stricter ‘food rules’ than the Atkins diet to follow. The Dukan regime is based on animal proteins – chicken, eggs, dairy, beef, fish, etc, making it difficult for plant-based eaters.
You may be surprised that the diet includes 100 foods, although they may not provide a full range of essential nutrients that the body needs. In addition, its high protein content increases the risk of chronic kidney disease and can worsen heart health, and also may probably not be a long-term solution for weight loss.
The Dukan diet involves following a number of strict regimens, which some studies suggest to increase satiety. Here’s what you need to know.
Level of Effort: Medium
Specifically, the program consists of four phases: attack, cruise, consolidation, and stabilization.
While the first two phases of a keto diet are low in carbs—which are focused on weight loss— doesn’t allow healthy fats, fruits, and vegetables, you need to take a daily supplement of oat bran. The third and fourth stages — called “true weight”— can be achieved without feeling hungry and deprived (“true” weight — based on your age, weight loss, history, and a variety of other factors.).
Dukan Diet phases
As I mentioned, four phases are the pillars of the Dukan Diet, which is designed to help you meet your goal weight – The length of time each phase lasts is based on your “true weight.”
Phase 1 – Attack
The attack phase is the first step in the Dukan diet, in which you can eat as much lean protein as possible. The duration of the attack phase is 1 to 7 days. The theory behind the attack phase is that eating high protein will trigger metabolism which can lead to weight loss. A person can eat the meat of any animal as well as 1.5 tablespoons of bran daily.
Although protein takes more calories to burn, many dietitians disagree that any food can kick-start metabolism. However, cutting down on carbs can lead to water loss or dehydration, which can lead to weight loss. All four phases involve ten minutes of exercise or walking.
Phase 2 – Cruise
The second phase is the cruise phase. The cruise phase can last from a week to a month until you return to your natural weight. During this phase, you can continue to eat the attack phase meal with some additional non-starchy vegetables, leafy green vegetables, and 2 tablespoons of oat bran every day. In this phase, you can eat meat and vegetables on alternate days. You must lose one pound in at least three days.
Phase 3 – Consolidation
Dukan designed a consolidation phase to prevent the after-effects of losing weight. In the consolidation phase, you are allowed to eat all previously restricted foods such as vegetables, a piece of fruit, and 2 slices of whole grain bread every day. You can also have 2 servings of starchy food and 2 celebration meals per week (includes an appetizer, entrée, dessert, and one glass of wine). You can also drink a little wine once a week during the consolidation phase.
Phase 4 – Stabilization
The stabilization phase is simple but lasts forever. In all three of the above phases, your body regains its correct weight and develops a healthy routine. In the stabilization phase, you have to maintain your weight and loosen the rules as your weight stabilizes. This phase is a long-term process that becomes part of the lifestyle.
The diet of this phase includes 3 tbsp of oats. Walk for twenty minutes daily.
Dukan Diet food list
Each phase of the Dukan Diet has its own dietary list.
Attack phase food list
This is based on high protein foods and a few extras that provide minimal calories:
- Lean protein (beef, pork, veal, venison, bison, skinless poultry, fish, shellfish)
- eggs
- poultry without skin
- nonfat dairy products (milk, yogurt, cottage cheese, and ricotta)
- seitan
- 9 grams of oat bran
Cruise phase food list
- Lean protein (beef, pork, veal, venison, bison, skinless poultry, fish, shellfish)
- Non-fat dairy products (milk, yogurt, cottage cheese)
- Tofu, tempeh, and seitan
- Organ meats (liver, kidney, tongue)
- Cruciferous vegetables (broccoli, cauliflower, cabbage, and Brussels sprouts)
- Other veggies (bell peppers, eggplant, turnips, green beans, spaghetti squash, tomatoes, mushrooms, asparagus, artichokes, cucumbers, celery)
- Leafy greens (spinach, kale, lettuces)
- Onions, leeks, and shallots
- 1 serving of carrots or beets daily
- Eggs
- Oat bran
Consolidation phase food list
In this phase, any of the foods from the Attack and Cruise phases, along with the following:
- Fruits: (one serving of fruit per day) such as 1 cup berries, melon, 1 apple, orange, pear, peach, two kiwis, plums, or apricots
- Cheese: one serving of cheese
- Oat bran: 2.5 tablespoons daily
- Protein meal: one pure protein per week
- Bread: two slices of whole grain bread per day
- Meat: roast lamb, and pork per week
- Celebration meals: appetizer, dish, one dessert, and one glass of wine per week
Stabilization phase food list
No foods are strictly off-limits.
- 0ne pure protein meal per week.
- Oat bran 3 tablespoons per day
Conclusion
High protein Dukan diet is being followed for decades due to weight loss. However, it is highly restrictive and difficult to maintain in the long run.
There have been no quality studies on adopting this meal pattern. The only evidence for this is that it only supports high protein and low carb diets to aid in weight loss. In some research, it was found that the condition of a person with kidney stones can worsen.
