The Dukan diet is a high-protein, low-carbohydrate eating regimen created by self-described nutritionist and former French physician Pierre Dukan.
The Dukan diet include 100 foods, and all are either proteins or vegetables. A person can eat as much as they like, as long as they only eat those 100 foods.
The Dukan diet helping people for weight loss, but research has linked it to possible health complications, including kidney disease and liver disease. Also, it may not provide the full range of nutrients the body needs.
The Blog provides a full review of Dukan Diet, including it methods, if it works and some possible health risks.
What is Dukan Diet?
A person following the Dukan diet must consume more foods high in protein and less carbohydrates and fats. It promotes regular physical activity and places an emphasis on whole foods as opposed to packaged goods.
A list of the 100 foods that are permitted on the Dukan diet can be found on the official website. 32 of the 100 foods are vegetables, and 68 are “pure proteins.” Later in the diet, a person can start introducing more foods.
The Dukan diet is based on the theory that eating a lot of protein can help people lose weight. This is because:
- Foods high in lean protein typically have fewer calories.
- Consuming protein can make one feel satisfied.
- The body expels extra calories during protein digestion because it requires more energy.
The Dukan Diet is a high protein, low carb weight loss diet that is split into four phases.
Dukan Diet Phases
The attack phase
Eating items on the “pure protein” list is what the attack phase entails. It seeks to lose weight quickly.
The idea is that increasing the amount of foods high in protein will speed up metabolism. Dietitians concur that while digesting protein requires a few extra calories, no specific food can speed up the metabolism. But exercise can help increase it.
Reducing carbohydrates causes the body to lose water, and this, along with dehydration, may cause people to lose weight quickly during this phase.
The attack phase typically lasts between two and five days, but those who want to lose more than forty pounds may need to stay in it for up to seven days.
Any of the 68 listed pure proteins can be consumed during this phase. These include lean beef, fish, poultry, eggs, and so on. They are all sources of lean protein.
The Consolidation Phase
The goal of the consolidation phase is to prevent weight gain rather than to lose weight. It’s acceptable to introduce certain starchy foods. They can now have food every day:
- infinite amounts of veggies and protein
- one fruit piece
- One and a half ounces of hard cheese
- a pair of whole grain bread slices
Additionally, they are permitted to have one or two celebration meals and one or two servings of starchy food per week. A celebratory meal is an opportunity to eat anything you want.
They must consume the pure protein core diet one day a week during this phase, ideally on the same day every week.
Every day, 25 minutes of exercise are needed for this phase.
The Cruise Phase
The goal of the cruise phase is to gradually reduce body weight by including 32 different vegetables in the diet. All 100 foods on the list are now permissible to eat, though it is recommended that people try to alternate between days of just protein and days of protein plus vegetables.
The amount of weight the person wishes to lose will determine how long this phase lasts. Each extra pound they wish to shed takes three days to shed.
Low-fat proteins and nonstarchy vegetables, such as spinach, okra, lettuce, and green beans, are both permissible in unlimited quantities.
The diet calls for them to exercise for 30 to 60 minutes a day and consume two tablespoons of oat bran during the cruise phase.
The Stabilization Phase
The plan’s long-term maintenance phase is called the stabilization phase. During this period, the person shouldn’t anticipate gaining or losing weight.
They will have an all-protein day once a week, just like in the attack phase. Other than that, they are free to eat anything they want as long as they abide by these basic guidelines:
- Continue to drink 1.5 l of water daily.
- Exercise for 20 minutes each day.
- Have a “pure protein day” each Friday.
- Take the stairs as often as possible.
- Eat 3 tbsp of oat bran each day.
Does it Works?
A high-protein diet may cause weight loss, but this weight loss may not be healthy, according to research.
As per a 2014 study High-protein diets have been shown to aid in weight loss for a variety of reasons, including:
- assisting the individual in feeling more satisfied
- lowering the ghrelin, a hunger hormone, levels
- enhancing the body’s glucose balance
- producing a loss of bodily fluids, or diuresis
Researchers have found that the diet is not nutritionally complete because it excludes some food groups, like fruits and grains.
It can also be a challenging and inconvenient diet because you have to make all of your meals from scratch. While dining out is an option, it could be challenging to monitor the food preparation practices used in a restaurant.
The numerous rules of the Dukan diet can make it challenging to stick to, particularly if there are other people in the home who are not doing the same.
Other problems include the following:
- Water will make up the majority of the initial weight loss, which is transient.
- Fish and meat that are high in lean protein can be pricey.
- Due to their strictness, the rules can be challenging to follow over time.
Risks
Research have not proved that high protein diets are a healthful approach to weight loss.
Health experts in the UK claim that the Dukan diet “isn’t nutritionally balanced” and that “if [people] don’t stick to the rules, there’s a danger [that] this type of diet could increase [the] risk of long-term health problems.”
2014 research According to Trusted Source, consuming a Western diet along with a high protein diet may raise the risk of metabolic disease. Due to the necessity of getting rid of waste that is created during the digestion of protein, diets high in protein can also strain the kidneys.
One 2015 studyTrusted Source states that following the Dukan diet long term can pose health risks, including:
- kidney disease
- liver disease
- osteoporosis
- cardiovascular disease
How does the Dukan diet differ from the Atkins diet?
The Dukan diet website explains that there are some similarities between the Dukan diet and the Atkin’s diet, as they both involve reducing carbs.
However, there are some key differences:
It is not necessary to track calories, carbohydrates, or other nutritional values when following the Dukan diet.
The Atkin’s diet is more restrictive, while the Dukan diet offers a list of 100 foods plus a few more in the final phase.
Whereas the Atkin’s diet places no restrictions on dairy fats, meat fats, or any saturated fats, the Dukan diet places a strong emphasis on low-fat protein, including fat-free dairy products.
Whereas the Dukan diet places more emphasis on 100 natural foods, the Atkin’s diet suggests shakes, bars, and other packaged foods.
Summary
The Dukan diet is a low-carb, high-protein diet. Although the diet may aid in weight loss, research has connected it to a number of potential health issues. Furthermore, the diet’s daily exercise requirements may be the reason for any weight loss that occurs.
Any significant dietary changes should be discussed with a physician or nutritionist. These medical specialists can offer suggestions for weight loss that is healthy.
