Eat much and still lose weight – that’s the main benefit of the Dukan diet. What sounds like a treat is actually a tough protein diet. Almost exclusively proteins are eaten. In this diet, there are hardly any carbohydrates and fat. Yet, the Dukan diet plan is very strict. Read in this article what exactly the Dukan diet looks like and whether or not it is recommendable.
Source for the images
What is the Dukan diet?
Dukan diet was developed by French nutritionist Pierre Dukan. With principle like “eat as much as you want”, his weight loss book made it onto the bestseller lists and reportedly onto the bookshelves of celebrities such as actress Penelope Cruz.
The principle of the Dukan diet: pure protein, i.e. lean, protein-heavy foods, of which, however, eat as much as you like. High protein consumption is intended to prevent cravings and the loss of muscle during the “attack phase” (which is the first of four Dukan diet phases). After this process, certain vegetables are also allowed – but only to a very limited extent, because carbohydrates are counterproductive according to Dukan: they drive up the blood level of the blood sugar-lowering hormone insulin and prevent fat burning, warn the supporters of this form of diet.
Eat hard and still lose weight – that’s the promise of the Dukan diet from France. What sounds like a treat is actually a tough protein diet. Almost exclusively proteins are eaten; there are hardly any carbohydrates and fat. Yet the Dukan diet plan is very strict. Read here what exactly the Dukan diet looks like and whether it is recommendable.
Basic principles of the Dukan diet
practically no fat
hardly any carbohydrates
How the Dukan diet works?
The Dukan diet plan is very strict, the food selection is limited and precisely specified. You can use an online form to calculate your ideal weight and have a graph showing how long it will take to reach your ideal weight. There are four phases of the Dukan diet:
First; Attack phase
In Dukan diet phase 1 (one to ten days), only high-protein, low-fat food (meat, fish, tofu as the only plant food, lean dairy products) is allowed. From a list of about 70 products, you are allowed to choose your food as much and as often as you like.
In addition, a tablespoon of oat bran is added daily so that digestion does not come to a problem. Because as you do not eat vegetables, fruit and whole grains, this can lead to intestinal sluggishness and constipation.
Prohibited products in this phase of the Dukan diet are alcohol, fat, sugar, vegetables and fruit.
Second; Cruising or build-up phase
Protein and vegetable phases alternate, every other day is still a protein-only day, with some vegetables allowed in between. However, the varieties are strictly prescribed; high-carbohydrate vegetables such as corn and any form of fruit are not allowed. The oat bran ration increases to three tablespoons per day. The walk is extended to 30 minutes.
The build-up phase is continued until the ideal weight is reached.
Third; Consolidation or stabilization phase
It lasts 10 days per kilo lost. In this diet phase, the weight is to be maintained and the yo-yo effect is to be excluded. All foods of the Dukan diet phase 1 as well as vegetables, a portion of fruit per day or two slices of wholemeal bread are permitted. In addition, there are two indulgence meals per week, where you can eat whatever you want. But a strict protein day weekly remains.
Fourth; Stabilization or maintenance phase
It is intended to ensure permanent weight loss. There are three rules that must be followed without fail: a balanced diet, one protein day per week, and walking every day and taking the stairs instead of the elevator.
This is what the Dukan diet brings
With the Dukan diet plan you can lose weight. The fact that it is very one-sided in the first phase can be accepted nutritionally for healthy weight loss enthusiasts, since this phase is quite short. On the positive side, the Dukan diet encourages you to drink plenty of fluids (two liters a day) and exercise. According to studies, you lose more body fat on highly fat-reduced diets like the Dukan diet than with other diets.
Risks of the Dukan diet
Too much protein is bad for the kidneys. Adults (under 65) should consume a maximum of 0.8 grams of protein per day and kilogram of body weight, according to the German Nutrition Society (DGE). The Dukan diet exceeds this limit many times over. Especially people with kidney weakness can be harmed by the high protein content. This applies, for example, to many diabetics. Also gout attacks are not to be excluded.
It is likewise precarious that with the Dukan Diet over weeks and months so few fruit and vegetables are eaten. This can lead to vitamin and mineral deficiencies. Care should be taken with extremely low-fat dairy products – they often contain additives that should not be consumed in excessive quantities.
A recent study concludes that protein-heavy diets like the Dukan diet drive up weight and increase the risk of death in the long run. Some of national health agencies have also classified this form of diet as hazardous to health. Even Pierre Dukan does not deny that his diet is one-sided and poses long-term risks. However, he sees the health risks associated with obesity as more serious. His argument: drugs also have side effects. But most experts say: Keep your hands off the Dukan diet.