Dukan Diet

Very well known also for the events that involved its creator, it was invented by the nutritionist doctor French Pierre Dukan.

What is it

The Dukan diet, well known also for the events that involved its creator, was invented by the nutritionist doctor French Pierre Dukan.

The diet is based on the introduction of few carbohydrates with the diet and previlegia, especially in the early stages, proteins.

It does not involve the obligation to skip meals. In fact, it provides five meals a day. Fundamental is the balance of nutrients, which varies over the phases, and moderation,

The purpose of this diet is to trigger the mechanism of lipolysis, i.e. the mobilization of body fats.

The Dukan diet is divided into four phases, which provide duration and balance of different nutrients depending on the needs.

The stages of the Dukan diet

The attack. The first phase has a variable duration depending on the kilos you intend to lose. It can therefore last a couple of days, if you want to lose a few kilos, up to a week for those who have to lose a lot.

At this stage you should only eat pure proteins, such as those contained in: salmon, mussels, bresaola, hamburgers. Of fundamental importance, during the attack, drink 1.5 liters of low-sodium water every day.

Tea, coffee, herbal teas are not excluded. While yogurt is a food considered fundamental because it satisfies without affecting much on caloric intake.

The cruise. The second phase may vary depending on the case. The menu is wider than the attack: vegetables are allowed with the exception of artichokes. Potatoes and corn are also prohibited.

It is always essential to take protein foods that allow you to eliminate fat and drink plenty of water.

In practice, you have to eat, every other day, proteins and vegetables, and proteins only.

Consolidation. In the third phase it can last quite a lot, since it is calculated in this way: 10 days for every kilo lost during the first two phases.

During the consolidation you can start eating fruit, cheese, wholemeal bread, pasta, rice, legumes and even potatoes.

The last four foods mentioned should only be provided twice a week.

In addition, once a week it is necessary to introduce only protein.

The consolidation phase is essential because it serves to maintain the weight achieved. If it is not done correctly it is likely to see weight gain.

In this period, oat bran plays a decisive role and must be taken constantly.

During consolidation it is possible to resume moderate and regular physical activity.

Stabilization. It is the last stage and must be carried on forever. It does not involve major sacrifices, apart from the fact of dedicating one day a week to the introduction of only proteins.

Here too, it is necessary to remember the oat bran and avoid sugar and sweets, except on rare occasions.

Below is a table that summarizes the 4 phases of the Dukan diet.

Attack Cruise Consolidation Stabilization
Authorised foods
72 protein foods
72 protein
foods
28 vegetables
72 protein foods

28 vegetables fruit
flour
bread
cheese

Free feeding
, better
if balanced
Expected
weight loss
1.5-4 kg 1 kg/week / /
Duration 1-7 days 7 days for
every kg to
lose
10 days per kg
lost
Forever
Amount of
oat bran
(tablespoons per day)
1,5 2 2,5 3
Physical
activity (per day)
20 minutes 30 minutes 25 minutes 20 minutes

Oat bran, spirits and dairy products

Oat bran is considered a staple food in the Dukan diet. In the first two phases, your doctor advises French not to consume more than two tablespoons of soup per day. From the third stage onwards, three tablespoons per day are allowed.

It can be used to prepare biscuits and biscuits to eat for breakfast.

Alcohol is prohibited in the first three stages. From the fourth phase you can consume a glass a day for a maximum of two days a week.

Dairy products, at all stages, must be lean, that is, low in fat.

Critical aspects

The Dukan diet has raised criticism from numerous nutritionists around the world. In summary, for many experts drastically reducing carbohydrates in favor of proteins is not a healthy approach for the body, since the Mediterranean diet, recognized as the healthiest in the world, is completely overturned.

For sure, the Dukan diet makes you lose weight quickly. But if the high-protein regimen lasts for several weeks, in the absence of serious medical supervision, you can run the risk of overloading the kidneys and liver.

In addition, red meat, however lean, leads in any case to an increase in bad LDL cholesterol (Low-Density Lipoproteins) in the blood.

The British Dietetic Association ranked this diet as the worst celebrity diet of 2011.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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