The goal of many people who embark on a dietary path is to lose weight as quickly as possible; however, rapid weight loss can be difficult to manage and especially to maintain.
La Dukan diet is proposed as a diet capable of quickly losing many kilos, permanently and without starvation, but is that really the case? Let's find out together!
Index
What is the Dukan Diet?
The Dukan diet is a type of weight loss diet, rich in protein and poor in carbohydrates, divided into four phases; It was conceived by Dr. Pierre Dukan in the 70s, who took inspiration from an obese patient of his who claimed to be able to give up everything, but not meat.
The Dukan Diet draws inspiration from the Stillman Diet and the Atkins Diet, due to its high protein content and low carbohydrate content.
How does it work?
The Dukan Diet begins calculating the ideal weight of each subject, based on age, history of any other weight loss and other factors; it is divided into 4 phases and each phase has a variable duration, based on how many kilos must be lost. Here are the 4 stages:
- Attack phase (1 to 7 days): at this stage, you can only eat them protein lean (from any source and in any quantity) and 1 tablespoon of oat bran per day.
- Cruise phase (from 1 to 12 months): in this phase, days alternate in which only proteins can be eaten (always without limits) and days in which non-starchy vegetables can also be added; spoons of oats at this stage increase to 2 per day.
- Consolidation phase (5 days for every kilo lost in the previous stages): unlimited non-starchy proteins and vegetables every day; gradual insertion of some carbohydrates; protein only one day a week; 2,5 tablespoons of oats per day.
- Stabilization phase (undefined): the rules of the consolidation phase must be maintained, with always gradual insertion of all carbohydrates; you can loosen the rules a little while keeping the weight under control, which must remain stable forever. Remember to eat 3 tablespoons of oat bran a day.
Food yes and food no
Each phase of the Dukan has its own dietary pattern; here's what you can actually eat for each phase:
- Attack phase foods: beef, veal, venison, game, lean pork, skinless poultry, liver, fish, shellfish, eggs, fat-free dairy products, tofu, seitan.
- Cruise stage foods: in addition to the foods allowed in the attack phase, non-starchy vegetables such as spinach, cabbage, lettuce can be added every other day, tomatoes, cabbage, peppers, aubergines, cucumbers, mushrooms, squash.
- Consolidation stage foods: add a portion of fruit (100 g) per day to the foods of the previous phases, 2 slices of wholemeal bread per day, 40 gr of cheese per day, 1 or 2 portions of starches per week, 1 free meal per week.
- Stabilization stage foods: no food is strictly off limits, but you have to keep one day of protein only a week, continue with oat bran and play sports.
Is the Dukan Diet Really Effective?
High-protein diets have important benefits in terms of simple weight loss; in fact, it is difficult not to lose kilos with these diets, at least in the initial stages, but in the long run the body and the organism will suffer.
La Dukan diet almost completely eliminates fiber from the diet and also two key macronutrients such as fats and carbohydrates; these drastic and unbalanced diets, even if they give great results in the short term, are not to be considered healthy, advisable and sustainable in the long term.
Eating so much protein negatively impacts kidney, liver and bone health; furthermore, a state of ketosis is triggered in the body, a process that occurs when there are no longer any in the body cup sugar and forces him to burn fat reserves.
The best advice for anyone who decides to undertake a dietary path is to contact your doctor or a nutritionist to evaluate the situation together and study a balanced and personalized plan.
Have you ever tried this diet? Let us know in the comments! Let us know in the comments and remember to follow us on our Telegram channel
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