The Dukan Diet is based on the consumption of lean dairy products, vegetables and protein-rich but low-fat fish and meat varieties. The mode of action of the Dukan diet is comparable to other protein-based diets. By giving up carbohydrates, the body lacks the necessary energy, so it has to attack fat reserves and convert them into energy. This also leads to weight loss in the Dukan diet plan.
Dukan Diet Plan
In order not to suffer from feelings of hunger during a Dukan diet and to absorb other vital substances, protein-containing foods are fed to the body. While these foods have a filling effect and nourish the muscles, they cannot be converted into energy by the body. So weight gain is not enough.
The vegetables, also included in the DDukan Diet’s diet plan, are rich in fibre, water, vitamins and minerals. This can help to counteract fatigue and lack of drive during a Dukan diet.
Pierre Dukan as a developer
The Dukan diet developed by Pierre Dukan relies less heavily on giving up carbohydrates than other forms of a low-carb diet. After a first phase of losing weight, in which only lean proteins, fat-free dairy products and vegetables should be eaten according to the Dukan Diet Plan, the consumption of carbohydrates is planned in moderation. High-fat foods should also be dispensed with, as this can lead to an increased cholesterol level in the blood and the fat can also clog the arteries.
The Dukan diet according to Pierre Dukan consists of four phases.
- Phase 1: Weight loss (Attack Phase)
- Phase 2: Strengthening phase (Cruise)
- Phase 3: Consolidation Phase
- Phase 4: Stabilization Phase
Phase 1: Weight loss (Attack Phase)
Duration: 7 days. In the first phase of the Dukan diet, a drastic reduction in energy intake is to take place within a short period of time, so that the body’s own fat is broken down relatively quickly and a weight loss of two to three kilos occurs in a short period of time. If you only want to lose a little weight, you can shorten the first phase accordingly.
Recommended foods at this stage of the diet are lean proteins such as fish, veal, poultry without skin, eggs, low-fat ham or dairy products with zero percent fat. In addition, adequate hydration should be taken (at least two litres per day). It is best to own your own water or various varieties of unsweetened tea. In addition, there should be 1.5 tablespoons of oat bran daily on your meal plan. Regular exercise must not be absent from a diet, so walking for about 20 minutes a day.
Phase 2: Strengthening phase (Cruise Phase)
Duration: 100 days or until the desired weight is reached. After a weight loss has occurred, it is important to stabilize the weight achieved first and to reduce it further in the next step of the Dukan diet. However, the protein-rich diet will continue to be maintained. Gradually, a gradual increase in carbohydrate intake is envisaged, so that the hormone and insulin balance does not get mixed up.
In the starch phase, vegetables are added to the protein-containing foods from the first phase. This may be eaten together with the proteins, but only on every other day. On the other days-as in the first phase-only proteins should be on the menu. In the starch phase, any type of vegetable, apart from potatoes, corn, rice, beans, lentils and avocados, is recommended. If possible, the vegetables should be consumed in raw or steamed form.
As in the first phase of the Dukan diet, here too: Drink enough. The duration of the second phase depends entirely on whether the desired weight has already been reached. You should now increase the oatbrine intake to two tablespoons a day, the walking or tight walking to 30 minutes.
Phase 3: Consolidation Phase
Duration: About 150 days. The meal plan corresponds to that of the second phase, with a protein and protein intake in moderation. Once or twice a week you are allowed to eat whatever you want. Alcohol in moderation such as from time to time a glass of wine, pasta and bread, as well as lamb and pork on a maximum of two days of the week are now allowed again.
Fruit and vegetables may be combined in any quantity, but if possible you can do without sugary fruit such as bananas and cherries and grapes. For this, it stays with an exclusive protein day in the week. The length of this phase depends on the weight lost so far: 10 days of the consolidation phase should follow per kilo taken.
Phase 4: Stabilization Phase
Duration: Long-term. In the fourth phase of the Dukan diet, no further weight loss takes place. The weight achieved is instead to be maintained and stabilized in the long term. In order to achieve this goal, it is important to continue to eat a healthy and balanced diet.
According to the Dukan Diet Plan, a day should be maintained per week when only protein-containing foods are eaten. In this way, the body has to resort to fat reserves again and again. Nevertheless, the Dukan diet must not dispel carbohydrates. They provide energy to the body and also ensure that the level of cholesterol in the blood is lowered. According to experts, this is urgently needed in order to prevent cardiovascular diseases.
Risks with a Dukan diet
People suffering from kidney or liver disease should consult a doctor before applying Dukan diet in any case. Because the high protein intake provides a large amount of metabolic end products, this means a lot of work for the kidney. The excretion of these substances also requires a high amount of fluid, which is removed from the body. That’s why it’s important to always drink a lot. Even a pre-existing gout can worsen as part of a Dukan diet.