If you are looking for a low calorie, low carb, low fat and high protein diet to help you shed some pounds, then look no further because Dukan diet presents you all the above. The Dukan diet was introduced in 1975 by Pierre Dukan who was a general practitioner residing in Paris as he was inspired by an obese patient who was willing to do anything to lose weight but not his favorite delicacy; meat.
Pierre Dukan (image source: telegraph.co.uk)
Dukan observed that the diet plans that were available to his patients afforded them a rapid but not lasting weight loss hence they ended up regaining their lost weight. He therefore devised his own diet plan which aimed at eliminating this rebound effect.
However, if you are keen on nutritional value of a diet, this may not be the diet plan for you as it has been rated as not nutritionally balanced. Also, several concerns have been raised about the health risk it poses to your kidney and cardiovascular system. It is advisable to consult your physician before beginning this diet.
High protein diets such as Dukan increase the risk of kidney disease
Despite all its shortcomings, several individuals testify it works for them while others are curious as to what it entails. In whichever category you find yourself, it is my pleasure to enlighten you on this diet.
This diet gives you a range of 100 foods to make your pick out of which 28 are from plant source and the remaining 72 are from animal source. This diet dwells on natural foods, frowns on processed foods and encourages exercise. It comprises of 4 solid phases with each phase having specific diet rules and aims.
How Dukan diet works?
This high protein diet is based on the principle that consuming large amounts of protein helps in weight loss due to its:
- Low-calorie content.
- Ability to keep you satiated for long periods.
- Protein digestion requires high amount of energy thereby increasing the number of calories burnt.
In addition to the above, due to the low carb consumption, the body burns up the fat stores to fuel the body.
Oat Bran is included in Dukan Diets as it is enriched in fiber and acts as an appetite suppressant
Another important food included in this diet is oat bran which is enriched in fiber and acts as an appetite suppressant.
When and how to start a Dukan diet?
You can start this diet as consult your doctor after taking the bold step to lose some weight. To monitor your progress, measure your current weight and set your dream weight as well. The duration of each phase is dependent on the amount of weight you aim to lose.
The Dukan diet phases
1. Attack phase
As the name implies, this phase seeks to attack your fat stores by increasing your rate of metabolism. There is rapid weight loss of about 3kg within a week. You can eat unlimited amount of lean protein from the 68 animal proteins in addition to 1.5 tablespoons of oat and 20 mins of exercise each day. Remember that your protein must be strictly lean and drink enough water (about 1.5 liters) to keep you hydrated and flush out toxins. Examples of the lean protein include bison, venison, poultry, lean pork, shellfish, egg, etc.
2. Cruise phase
In this phase, the dieter approaches their target weight in a controlled and gradual manner. In addition to the foods from the attack phase, they have the pleasure of choosing from 32 non-starchy vegetables as well. The dieter loses 2 pounds per week hence their target goal will determine how long this phase will last but usually falls within a range of 1-12months.
Alternate between food from the attack phase on one day and lean protein plus non starchy vegetables the next day in addition to 2 tablespoons of oat bran and 30 minutes of exercise daily. Vegetables include bell pepper, asparagus, spinach, lettuce, kale, cabbage, cucumber, celery, etc. No fruits or starchy vegetables are allowed in this phase.
3. Consolidation phase
The duration of this phase is dependent on phases one and two i.e. 5 days for each pound lost in both phases. In this phase, your main aim is not to regain the lost weight. You consume unlimited lean protein and non-starchy vegetables, some carbs and minimal fat. Fruits, bread, starches, cheese, protein meal and many others are added to the foods from the attack and cruise phases plus 2.5 tablespoons of oat bran and 25 minutes of exercise daily.
4. Stabilization phase
This phase is not time bound and the diet plan might as well become a lifestyle. This is the maintenance phase where you put in measures to secure your achieved goal and ensure your efforts are not wasted. Keep to the consolidation guidelines but make the rules flexible. Oat bran is increased to 3 tablespoons per day with 20 minutes of exercise. It is advisable to take dietary supplements and multivitamins to make up for any deficient nutrients.
Dukan diet supplements
Due the nutritional imbalance associated with Dukan diet; it is advisable to include some food supplements in your diet for a sound mind and healthy body. These supplements are however not a strict part of the diet but a wise choice by the dieter for nourishment.
The Dukan diet shop has a range of products you can choose from including:
- Natural sweetener: helps to curb your cravings for sugar during the dieting process and makes up for the ‘no sugar’ rule associated with Dukan diet.
- Appetite and fat control supplement: boosts your metabolism, acts as an appetite suppressant and increases the breakdown of fat ensuring a smooth weight loss journey. In addition, it lowers your cholesterol level, improves nutrient absorption, improves skin appearance, eliminates toxic metals, reduces water retention and regulates blood sugar level.
- Multivitamin: provides extra nutrients in the form of vitamins. Enriched in vitamin B complex for energy, vitamin D3 for strong muscles and bones, biotin to support healthy hair and skin, vitamin C and A.
- Cellulite control: helps to support heathy connective tissue, improve blood flow and reduce cellulite appearance.
Dukan diet review
Pros of Dukan diet
- Promises a rapid but permanent weight loss without hunger.
- Low in calories.
- Promotes consumption of natural healthy foods.
- It encourages exercise.
- There is no counting of calories.
Cons of Dukan diet
- Not an ideal long-term weight loss diet due to concerns about nutritional imbalance as well as the health risks it poses.
- Maybe difficult to follow.
- Can be expensive.
Conclusion
Dukan diet as many other diets has its shortcomings. Consult your doctor before you begin the Dukan journey. Always remember to choose a diet plan that makes you comfortable, one you can follow through to the end and one that enables you to enjoy what you eat because what’s the essence of eating if you can’t enjoy the food. Keep in mind that your health must be your priority, don’t trade healthy living for fine body or curves, … your beauty radiates when you choose to be you.
