Some 40 years ago, Pierre Dukan, a general practitioner from Paris, had developed a fairly effective weight loss plan, which is more known as the Dukan Diet nowadays. At that time, he had faced a problem that many of his patients had issues connected with obesity, and the doctor did not have an effective plan for fighting it. Yet, the diet became more popular in the 2000s after the publication of “The Dukan Diet” book, and more than 7 million copies of this book were sold around the globe. Yet, a fairly large number of people remain unaware of this diet up to now. So what the Dukan Diet is based on?
Table of Contents
Essentials of the Dukan Diet
The Dukan Diet is based on high consumption of proteins along with a sharp reduction in the consumption of fatty foods and foods that contain lots of carbohydrates. The whole plan comprises four stages:
The Attack Stage.
The first phase of this diet typically lasts from 1 to 10 days, depends on how big the problem with obesity you have. A good point is that you will lose a pretty large share (up to 10 pounds) of weight exactly during this stage, which usually motivates people to go on with a diet. During this phase, you have to eat products with lean protein as much as possible, yet you should also consume at least 6-7 cups of water and 1.5 tablespoons of oat bran per day. Indeed, this stage is considered to be the most difficult one.
The Cruise Stage.
However, you can get slightly relieved when you will proceed to the second stage. This phase lasts from several weeks to several months, depending on how much weight you have to lose. During this stage, you can eat not only lean protein products, but also start eating non-starchy vegetables (but not every day). Typically, one day you can eat both proteins and vegetables (so-called “Protein and Vegetables” days), whereas you are able to consume solely protein products the following day, and so on. In addition, your oat bran daily dose will be increased by a half tablespoon.
The Consolidation Stage.
At this point, you are given a right to eat any of the 100 listed foods. Moreover, some celebration meals and high-calorie foods are allowed at times. While most of the foods (not included in the list of those 100 products) will be bit by bit introduced, you will keep having one “Pure Protein” day per week to ensure that your results will not get lost.
The Stabilization Stage.
At this stage, you are finally able to eat whatever products you want from the Dukan List and in any amount. At the same time, you have to stick to the following rules:
- Eating three TBS of oat bran per day;
- Having a “Pure Protein” day each week;
- Having walks at least for 20 minutes each day and avoid using escalators or lifts.
Keep in mind that in the Dukan diet, 30% of the result depends on physical exercises and 70% on the meals you eat.
Products Included in the Dukan Diet Food List
|Red Meat||Poultry||Fish||Shellfish||Plant Based Proteins||Eggs & Fat Free Dairy||Vegetables|
|Venison||Duck||Tuna||Squid||Tempeh||Ricotta with sour cream||Zucchini|
|Veal scaloppini||Turkey||Trout||Shrimp||Tofu||Pure Greek yogurt||Watercress|
|Veal chops||Quail||Tilapia||Scallops||Veggie burgers||Milk||Turnip|
|London broil||Ostrich||Swordfish||Oysters||Foods based on soy||Cottage cheese||Tomato|
|Sirloin||Deli slices of turkey or chicken||Surimi||Octopus||Seitan||Cream cheese||Spinach|
|Flank steak||Chicken and turkey sausage||Sole||Mussels||Duck and quail eggs||Squash|
|Low fat bacon||Cornish game hen||Shark||Lobster||Chicken||Spaghetti squash|
|Pork loin roast||Chicken liver||Sea bass||Crayfish||Rhubarb|
|Slices of roast beef||Salmon||Crab||Pumpkin|
|Center-cut pork chops||Red snapper||Clams||Peppers|
|Extremely lean Kosher hot dogs made of beef||Perch||Palm hearts|
|Very lean ham||Orange roughy||Shallots, leeks, onions|
|Filet Mignon||Mahi Mahi||Mushrooms|
|Beef tenderloin||Mackerel||Radicchio, arugula, lettuce|
Indeed, the most difficult stage is the Attack Stage, so let’s find out how your menu can look like. In the first place, you are able to consume the following drinks:
- Water (it can be tap, sparkling, or bottled);
- Coffee (it must be completely without sugar, yet you are able to add skimmed milk or sweeteners);
- Diet sodas (these drinks include coke zero, diet pepsi, or other drinks without sugar);
- Tea (it also must not contain sugar, yet take advantage of using sweeteners and/or skimmed milk; by the way, herbal tea is also allowed).
At the same time, it is recommended to include the following products into your diet during its first stage:
- Low fat yogurt;
- Grilled chicken breast;
- Kogel Mogel;
- Steamed fish with herbs;
- Low fat cottage cheese;
- Surimi sticks;
- Garlic chicken slices.
For instance, your menu for one of the days at this point may look something like the following:
- Breakfast. An omelette, a few slices of ham (which contains less than 5 percent of fat), and a warm drink.
- Lunch. Prawns and trouts with herbs.
- Tea. Cinnamon oat bran cake and a coffee or tea without sugar.
- Dinner. Kogel Mogel and very boiled eggs.
Why this diet is effective?
Compared to fats, proteins contain a much lower number of calories – 4 calories per gram, in contrast to 9 calories per gram for fats. This allows you to meet your energy needs with a substantial reduction of the consumed calories. Moreover, it is scientifically proved that the body needs much more energy for metabolizing proteins than fats and carbohydrates. By mimicking starvation from the lack of fats and carbohydrates, you force your body to burn the excess weight you have, which is materialized in fats.
Will there be a negative impact on my body?
The diet may cause some side-effects that include fatigue, bad breathing, constipation, nausea, and headache.
How the excess weight will actually be lost?
The case is that water makes up a large share of the weight you will lose while sticking to this diet. This forces the body to use the energy of your body, stored in the muscles and liver (it is also known under the name “glycogen”). It is responsible for the state of your muscles, so be aware of this aspect.
Video About Dukan Diet
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