For anyone who has ever thought of following a weight loss diet, like myself, you gotta be sure that they have all the facts right. So here go... the straight facts! The Dukan diet is a protein-based nutritional approach that was designed by a French dietician and nutritionist known as Pierre Dukan. It is the ultimate in prescriptive eating and proposes a healthy eating plan based on how primitive human beings (AKA cavemen) used to eat when we were hunters and gatherers.
The Dukan Diet bears some similarities with a ketogenic diet since both put emphasis on the consumption of protein and fat while omitting carbohydrates. The dieter’s body will first turn to carbohydrates (glycerol stores) for energy first should supplies be plentiful. Essentially, ketogenic diets force your body to move from burning carbohydrates to burning fat for energy. Often, this has the desirable effect of losing weight, although according to the USDA high ketones levels in the body can result in problems as it can lead to a state called ketosis.
This diet is made up of 100 foods, 72 of which come from animals and the other 28 from plants. Anyone who decides to adopt the diet can eat as much as they like, just as long as they stick to the 100 foods. It is made up of four phases: the attack phase, the cruise phase, the consolidate phase and the stabilization phase.
The aim of the attack phase, which is highlighted here in Portuguese for my Brazilian readers (dieta dukan fase ataque) is to shed weight rapidly- losing up to three kilograms in between two and ten days. This is said to be a means of kick-starting the metabolism. The dieter can eat just lean protein in unlimited amounts since there is no counting of calories. However, it is important that the protein is low in fat, and could be all kinds of fish, beef, soy, cottage cheese, chicken or eggs. It is advisable that the dieter carefully avoids meats having added sugars. In this stage, the individual also consumes at least one and a half tablespoons of oat bran, which is the only source of carbohydrate allowed in the phase. According to Pierre Dukan, oat bran is very high in fiber. This means that it is not possible to break down and digest a large portion of the carbs, something that makes oat bran less rich in protein than initially thought. In addition, oat bran helps suppress hunger as it grows to about twenty times its size while in the stomach. At least one and a half liters of water have to be consumed per day in this phase.
28 specific vegetables are added to the Dukan Diet in the cruise phase. Fruits are not allowed. The aim of this phase is help the dieter to achieve his or her target body weight more gradually. Although the phase is based on particular personal conditions, its length generally lasts a kilogram of weight loss per week. For instance, if the dieter wishes to lose 10 kilograms, then the phase will last 10 kilograms. While the cruise phase allows for certain tolerated foods, some of them will be tolerated should any weight gain be observed.
It is okay to consume vegetables in unlimited amounts in this phase, as long as they are not starchy. This means spinach, lettuce, green beans and okra are okay while corn, peas and carrots are out. The individual can also consume unlimited sources of low fat protein included in the attack phase. The consumption of oat bran and one and a half liters of water continues. In this stage, the dieter alternates between vegetables and lean proteins. For instance, he or she consumes just lean protein in one day and proteins combined with low-starch vegetables in the following day. This alternation goes on throughout the phase.
This aim of the consolidation phase is to prevent the dieter from regaining lots of weight. He or she can consume unlimited amounts of vegetables and proteins daily, together with a portion of cheese, several slices of whole-grain sugar, and a piece of low-sugar fruit. The individual is allowed to take up to two starchy food servings and several celebration meals per week. Dieters can eat whatever they want is a celebration meal. In the course of the consolidation phase, an individual begins consuming the core diet of pure protein a day per week, preferably on each week’s same day.
The stabilization phase is, in effect, the Dukan Diet’s long-term maintenance plan. Dieters can eat whatever they wish provided they follow a number of simple rules. An individual must set aside an all-protein day once per week, as well as three tablespoons of oat bran per day. It is advisable for someone to set aside a 20 minute for walking every day, and never take elevators and escalators. In order to be successful in the long-term, a dieter has to follow the stabilization phase for the remainder of their lives. He or she must make it part of their lifestyle. While dieters can consume vinegars, artificial sweeteners, spices and sugar-free gum, it is advisable for them to take multivitamins having minerals.
In the course of the initial and very restrictive phase of the Dukan Diet, the dieter can expect to shed weight quite rapidly. This will definitely act as a great motivator. This diet is particularly suitable for individuals who do not like counting calories, instead preferring a more restrictive way of eating that sets out exactly what they can have. This diet restricts fat and completely omits vegetables in the first phase and gradually re-introduces some fruit, vegetables and carbs in the other phases.
According to some reports, the last phase is the one likely to cause the most problems. This is because re-introducing a wider food selection is hard without gaining weight. Also, most followers have difficulty in sticking to a dedicated weekly day set aside for protein. There is little scientific proof on the effectiveness and sustainability of the Dukan diet in the long-term. This means that even if you lose weight loss during the strict initial phases, you most likely will go on to regain the original lost weight back.
Great! Another yo-yo diet. Well, I'm going to give it a go anyway and will let you know how it goes for me in future posts.
Chia!
Tiffany
The Dukan Diet bears some similarities with a ketogenic diet since both put emphasis on the consumption of protein and fat while omitting carbohydrates. The dieter’s body will first turn to carbohydrates (glycerol stores) for energy first should supplies be plentiful. Essentially, ketogenic diets force your body to move from burning carbohydrates to burning fat for energy. Often, this has the desirable effect of losing weight, although according to the USDA high ketones levels in the body can result in problems as it can lead to a state called ketosis.
This diet is made up of 100 foods, 72 of which come from animals and the other 28 from plants. Anyone who decides to adopt the diet can eat as much as they like, just as long as they stick to the 100 foods. It is made up of four phases: the attack phase, the cruise phase, the consolidate phase and the stabilization phase.
The aim of the attack phase, which is highlighted here in Portuguese for my Brazilian readers (dieta dukan fase ataque) is to shed weight rapidly- losing up to three kilograms in between two and ten days. This is said to be a means of kick-starting the metabolism. The dieter can eat just lean protein in unlimited amounts since there is no counting of calories. However, it is important that the protein is low in fat, and could be all kinds of fish, beef, soy, cottage cheese, chicken or eggs. It is advisable that the dieter carefully avoids meats having added sugars. In this stage, the individual also consumes at least one and a half tablespoons of oat bran, which is the only source of carbohydrate allowed in the phase. According to Pierre Dukan, oat bran is very high in fiber. This means that it is not possible to break down and digest a large portion of the carbs, something that makes oat bran less rich in protein than initially thought. In addition, oat bran helps suppress hunger as it grows to about twenty times its size while in the stomach. At least one and a half liters of water have to be consumed per day in this phase.
28 specific vegetables are added to the Dukan Diet in the cruise phase. Fruits are not allowed. The aim of this phase is help the dieter to achieve his or her target body weight more gradually. Although the phase is based on particular personal conditions, its length generally lasts a kilogram of weight loss per week. For instance, if the dieter wishes to lose 10 kilograms, then the phase will last 10 kilograms. While the cruise phase allows for certain tolerated foods, some of them will be tolerated should any weight gain be observed.
It is okay to consume vegetables in unlimited amounts in this phase, as long as they are not starchy. This means spinach, lettuce, green beans and okra are okay while corn, peas and carrots are out. The individual can also consume unlimited sources of low fat protein included in the attack phase. The consumption of oat bran and one and a half liters of water continues. In this stage, the dieter alternates between vegetables and lean proteins. For instance, he or she consumes just lean protein in one day and proteins combined with low-starch vegetables in the following day. This alternation goes on throughout the phase.
This aim of the consolidation phase is to prevent the dieter from regaining lots of weight. He or she can consume unlimited amounts of vegetables and proteins daily, together with a portion of cheese, several slices of whole-grain sugar, and a piece of low-sugar fruit. The individual is allowed to take up to two starchy food servings and several celebration meals per week. Dieters can eat whatever they want is a celebration meal. In the course of the consolidation phase, an individual begins consuming the core diet of pure protein a day per week, preferably on each week’s same day.
The stabilization phase is, in effect, the Dukan Diet’s long-term maintenance plan. Dieters can eat whatever they wish provided they follow a number of simple rules. An individual must set aside an all-protein day once per week, as well as three tablespoons of oat bran per day. It is advisable for someone to set aside a 20 minute for walking every day, and never take elevators and escalators. In order to be successful in the long-term, a dieter has to follow the stabilization phase for the remainder of their lives. He or she must make it part of their lifestyle. While dieters can consume vinegars, artificial sweeteners, spices and sugar-free gum, it is advisable for them to take multivitamins having minerals.
In the course of the initial and very restrictive phase of the Dukan Diet, the dieter can expect to shed weight quite rapidly. This will definitely act as a great motivator. This diet is particularly suitable for individuals who do not like counting calories, instead preferring a more restrictive way of eating that sets out exactly what they can have. This diet restricts fat and completely omits vegetables in the first phase and gradually re-introduces some fruit, vegetables and carbs in the other phases.
According to some reports, the last phase is the one likely to cause the most problems. This is because re-introducing a wider food selection is hard without gaining weight. Also, most followers have difficulty in sticking to a dedicated weekly day set aside for protein. There is little scientific proof on the effectiveness and sustainability of the Dukan diet in the long-term. This means that even if you lose weight loss during the strict initial phases, you most likely will go on to regain the original lost weight back.
Great! Another yo-yo diet. Well, I'm going to give it a go anyway and will let you know how it goes for me in future posts.
Chia!
Tiffany