Dukan diet is popular from the very beginning of its existence, some ten years ago. It was developed by a French nutritionist and doctor Pierre Dukan. According to some media reports even 1.5 million women of France keeps weight low with the help of this diet.
However, the Dukan diet would remain only one “local” diet if hadn’t published book in English (the book was released in May 2010) and then showed its effectiveness on Hollywood stars. In England, the book became an absolute hit, and is at the top of the bestseller lists on Amazon’s list of books in the field of dietetics.
Dukan diet – the basics
The diet is based on consumption of high-protein food and all carbs are rigorously restricted – including fruits, starchy vegetables, legumes and whole grains. The emphasis is on food intake of protein from the poor fat sources such as fish, poultry and dairy products low in fat.
In this diet you can eat lean beef, low-fat ham, rabbit, veal, chicken liver, chicken breast and turkey. Also the perfect food is fish, seafood, nonfat yogurt, low-fat cheese, skimmed milk, egg whites, tofu, green vegetable and onions. You can use herbs and spices, mustard, ketchup (but no sugar!), oat bran, coffee, tea, soda dietary drinks, stevia, artificial sweeteners, sugar-free gums.
Four phases of diet:
The first phase lasts from one to ten days, depending on how much you want to lose weight. Those dieters can expect to lose up to 10 pounds during the first 5 days!
During this phase, you should consume only protein foods, possibly with additives that contain no fat or carbohydrates. These are mainly spices such as vinegar, mustard, salt, natural herbal spices … You can drink all beverages that contain no calories; including water, coffee, tea and diet soda drinks (but this beverage, however, in limited quantities) .
Usually during this phase comes to the appearance of bad breath and dry mouth so we advise to drink lots of plain water.
At this stage of diet – you can introduce vegetables in nutrition. Or you can say that alternate days when you only eat protein meals with days when you could add vegetables. Vegetables suitable for this stage are those that do not contain starch, such as lettuce, spinach, celery, cucumber, tomato … You can eat vegetables raw, steamed or in soup and stew.
You can carry out this phase until accomplish the desired weight. Usually, you’ll lose about 2 pounds per week.
This phase is the maintenance of results that you have achieved. You’ll continue to base a diet on protein and vegetables but now are allowed some “little things” like serving of fruit and 2 slices whole grain bread a day. In addition to – is allowed one extra portion that contains carbohydrates (but once a week) and it may be for example, pasta or rice. At this stage is also allowing “festive meal” (eat what you like :)). You can practice this meal twice a week after few weeks of phase 3.
This is the last stage where the diet is slowly returning to eating anything you like. Only you should respect the rules of phase 3 (with more freedom in the choice of ingredients). Also, it is advisable that at least once a week eat only protein as in Phase 1.
Example of diet plan for protein and vegetable day (Stage 2)
On this day of diet, breakfast could contain 200 g low-fat cheese and thin slice of roast turkey. You can drink coffee or tea with skim milk and sweetener. Perfect morning snack would be 120 ml low-fat yogurt.
For lunch take tuna with three kinds of pepper, stuffed mushrooms and oats muffin. You can eat 1 slice of ham and pancake from oat bran (2 tablespoons) for afternoon snack.
Dinner could consist from beef sausage (made from beef minced meat) and vegetable soup. You can take dessert.
Recommendations for exercise: Exercise is one of the essential components of Dukan diet and it’s not allowed avoiding or delaying. But, fortunately – just 20 minutes of fast walk a day in phase 1 and 30 minutes in stage 2 is enough to fulfill this requirement.
Dukan diet – the arguments for its implementation
- Quick initial results that increase motivation
- Does not require counting calories
- Includes an option for vegetarians
- The book includes complete meal plans and recipes
- In the final phase “festive meal” psychological helps to increase respect for food.
Dukan diet – the arguments for NO to the implementation
- Very restrictive and requires the elimination of many healthy food groups: fruits, grains, legumes, nuts …
- Individuals following the diet do not feel well due to lack of carbohydrates (fatigue and bad moods)
- Some of diet practitioners experienced and major health problems such as constipation, headaches, bad breath … result of high-protein diet
- Not suitable for people with health problems (especially gout, high cholesterol, kidney disease, eating disorders)
- Appears boredom- most likely due to limited food choices, especially for those who don’t like to eat animal products
- Encouraging the consumption of sweeteners, and beverage like diet soda
Dukan diet is an extreme approach with an emphasis on protein with little fat. You can expect to really lose weight by following this plan, but it’s your choise whether you’ll say YES or NO to this type of diet. Consider the arguments before you decide.
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