The Dukan Diet was invented by French nutritionist and author Pierre Dukan. Who is the most widely read nutritionist in France today. His diet method is now recognized all over the world, gaining popularity among celebrities and popular personalities. The Dukan diet focuses on eating more foods that are rich in lean protein. The reason is that lean protein foods have low fat content and therefore promote weight lost. The diet has a list of 100 allowed foods to choose from. There are four phases in the Dukan Diet, namely the attack phase, the cruise phase, the consolidation phase, and the stabilization phase.
This phase jumpstarts your metabolism and enables you to lose 2 to 3 kilograms, or 4.4 to 6.6 pounds, in 2 to 7 days. In this phase, you may only eat among the allowed protein-rich foods. The food you eat must not contain more than 10% of total fat. The length of this phase should not exceed 10 days. Among the food that you are allowed to eat during this phase are skinless chicken, lean turkey, lean beef steak, fish, eggs, lobsters, crabs, scallops, prawns, and dairy products such as non-fat cheese, low-fat yogurt and skim milk.
This phase allows you to add vegetables to your diet of lean protein. There are two meal plans in this phase. The first meal plan consists of vegetables plus lean protein, and the second meal plan consists of only lean protein. You should alternate the two meal plans daily for several weeks, or until you have reached your ideal weight. Foods which are allowed during this phase are tomatoes, broccoli, spinach, cabbage, cucumber, Brussels sprouts, celery, artichokes, onions, cauliflower, chards, mushrooms and pumpkin.
This phase aims to sustain your ideal weight once it is achieved. It makes your body adjust itself to accept the sudden new weight loss to ensure it does not regain the weight. This phase reintroduces new foods such as fruit, bread, pasta, cheese and starchy foods. A little dessert is also allowed as long as it is does not have a high calorie count. Since weight loss is not the primary focus of this phase, you will most likely experience no weight loss at this time.
However, it is expected that you must maintain your ideal weight by continuing to eat the foods prescribed. The calculation on how long you must remain in this phase depends on how many pounds you lost during the attack and cruise phase. If you lost 1 pound, then you must remain at this phase for 5 days. If you lost 2 pounds, then you must remain in this phase for 10 days and so on.
The last phase of the Dukan Diet aims to sustain the weight loss for your lifetime. You can choose any day of the week and on this day must only eat protein foods. You can eat whatever you want on other days provided you include oat bran and exercise a few days a week.
Advantages of the Dukan Diet
One of the main advantages of the Dukan Diet is that it is designed to have long lasting results. The Dukan Diet doesn’t starve the body the way many fad diets do, thus causing no significant harm to the body. The diet is also relatively easy to follow with few restrictions.
Disdvantages of the Dukan Diet
There are a few side effects from doing the Dukan Diet. The tendency to get constipated during the attack and cruise phase due to the high levels of protein. This can be alleviated by consuming oat bran and lots of water. Another effect of too much protein is bad breath and dry mouth, which goes away as you progress.