the dukan diet
Named after the doctor who invented the diet, the Dukan diet is originally a French diet. In the year 2000, Dr. Pierre Dukan invented the diet that he promised would allow lasting weight loss without starvation.
- The plan focuses on lean protein sources. Its digestion takes a lot of time for the body and, according to Dukan’s 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 don’t eat on the list of explicitly allowed foods. However, due to its focus on protein, the Dukan diet is not suitable for vegetarians.
- Before starting the Dukan diet or a similar diet, you should definitely talk to a doctor you trust. They can clarify if the nutrition plan is right for you.
the dukan diet
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 want. This includes eggs, lean beef, fish, or poultry. Also, consume 1.5 tablespoons of oat bran and at least 2 liters of water daily to promote increased protein excretion by the kidneys. This phase can last up to 10 days.
- Then comes the strengthening phase, which according to Dukan must be endured until reaching the ideal weight, that is, in case of doubt, for several months. Vegetables are now included in this second phase, as long as they are low in carbohydrates – corn and carrots, for example, are not allowed.
- According to the plan, you are also not allowed to eat salad dressings, but you can continue to eat as many allowed foods as you like. You should also ensure adequate fluid intake during this time and 2.5 tablespoons of oat bran daily.
- The third phase serves as a stabilization phase, during which you must initially maintain your weight. The length is based on your weight loss. For every kilo you lose, you must stay in this phase for 10 days. During this phase, other foods are reintroduced into your diet.
- For example, Dukan says he now eats a starchy meal like potatoes once a week, or eats a “cheat meal” where he has no rules. Plus, you can now enjoy small amounts of fruit and whole-grain bread every day.
- Ideally, the last phase should never end. You can eat whatever you want for 6 days. However, once a week should always be a day where you digest nothing but lean protein. Also continue to consume 3 tablespoons of oat bran daily to aid digestion.
Advantages and disadvantages of the Dukan diet
Like any diet, the Dukan Diet has many pros and cons.
- It is commendable that the Dukan diet does not provide a huge weight loss in just a few days. These are usually unhealthy and sometimes dangerous crash diets that fail to deliver what they promise.
- Instead, it’s more of a diet change meant to slowly and steadily lead to weight loss over the course of months. Also, the amount of food is not limited, which can be helpful if you have experienced intense hunger on other diets.
- The emphasis on lean protein and vegetables, as well as long-term dietary changes, are 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, along with the demonization of whole nutrients (in this case carbohydrates), can lead to long-term nutrient deficiencies. Such a ban can also be unfavorable, especially for people who have had experiences with altered eating habits.