Dukan Diet: This Is The Method From France

The Dukan Diet

Named after the doctor who invented the diet regime, the Dukan Diet is originally a French diet. In 2000, doctor Pierre Dukan invented the diet, which he promises will enable sustained weight loss without starvation.

• The plan focuses on lean protein sources. The digestion of this is very time-consuming for the body and, according to the Dukan theory, leads to a longer-lasting feeling of satiety.
• Also, on the Dukan Diet, you can eat as much as you want – as long as you eat off the list of explicitly allowed foods. However, due to its focus on protein, the Dukan Diet is not suitable for vegetarians.
• Before you start the Dukan Diet or a similar diet, you should definitely talk to a doctor you trust. They can clarify whether the nutrition plan is suitable for you.

The Dukan Diet Plan

The Dukan Diet is divided into different phases. How long these depend on your ideas and needs.

• During the first phase, the attack phase, eat as much protein as you like. This includes eggs, lean beef, fish, or poultry. In addition, consume 1.5 tablespoons of oat bran and at least 2 liters of water daily to support increased protein excretion through the kidneys. This phase can last up to 10 days.
• This is followed by the strengthening phase, which Dukan says you should hold out until you reach your ideal weight – in other words, if in doubt, for several months. Vegetables are now included in this second phase, as long as they are low-carb – corn and carrots, for example, are not allowed.
• According to the plan, you are also not allowed to eat dressings, but you can continue to eat as large quantities of the permitted foods as you want. You should also ensure adequate fluid intake during this time and 2.5 tablespoons of oat bran per day.
• The third phase serves as a stabilization phase, in which you should initially maintain your weight. The length is based on your weight loss. For every kilogram you lose, you should stay in this phase for 10 days. During this phase, other foods are reintroduced into your diet.
• For example, Dukan stipulates that you now eat a starchy meal, such as potatoes, once a week, or eat a “cheat meal” in which you have no rules. In addition, you can now enjoy small amounts of fruit and wholemeal bread every day.
• Ideally, the last phase should never end. You can eat whatever you want for 6 days. However, once a week should still be a day when you’re not digesting anything but lean protein. Also, continue to consume 3 tablespoons of oat bran daily to aid in digestion.

Pros and Cons of the Dukan Diet

As with any diet, the Dukan Diet has many pros and cons.

• It is commendable that the Dukan Diet does not provide for huge weight loss in just a few days. These are usually unhealthy and sometimes dangerous crash diets that cannot keep what they promise.
• Instead, it’s more of a diet change meant to slowly and steadily lead to weight loss over months. In addition, the amount of food is not limited, which can be helpful if you have suffered from severe hunger with other diets.
• The focus on lean protein and vegetables, as well as long-term dietary changes, is also positive. However, at least in the first two phases, many foods containing essential and healthy nutrients, such as nuts or fruit, will be banned.
• This, as well as the demonization of whole nutrients (in this case: carbohydrates), can lead to nutrient deficiencies in the long run. Such a ban can also be unfavorable, especially for people who have had experiences with disturbed eating habits.