Dukan Diet

Background of the Dukan Diet

The Dukan Diet originated in France and it is the most widely used diet in France since its introduction ten years ago.  The Dukan diet is named after Dr. Pierre Dukan who conceptualized and developed the diet which has helped millions of French people lose weight.  Dr. Pierre Dukan  trained to be a  neurologist but one day, a patient with asthma  asked his advice regarding losing weight.   His patient followed his advice and lost ten pounds in just five days!  This altered the course of Dr. Pierre Dukan’s medical career as he decided to study and pursue a career in nutrition instead.   At that time, there were only a few weight loss programs available and he began studying and researching about weight loss so he could formulate his own program. He designed and envisioned his weight loss program to be a lifestyle, as he believes that a weight loss program must not end with losing weight but keeping the weight off permanently.  He also believed that for a long term weight loss program to work, the dieter must be allowed to enjoy food and must not feel deprived.  Dr. Pierre Dukan is the author of the book “The Dukan Diet” which has sold millions of copies and is now available in English. The Dukan diet is the favorite diet program of famous celebrities and personalities, one of which is Kate Middleton, who used the diet to lose two dress sizes prior to her wedding.

What is the Dukan Diet

The Dukan Diet approached is based on the protal concept.  The protal concept was developed with the idea of alternating between pure proteins and protein alternatives plus vegetables. Although, there are no known pure protein sources except for egg whites, you are encouraged to consume types of meat, fish, seafood, poultry and fat-free dairy products with protein values nearest to pure protein. Protal does not require weighing of foods or calorie counting which means there are no restrictions on the quantity of intake.  The concept has proven to be very effective and the initial rapid weight loss serves as a perfect motivational factor for dieters to pursue and continue with the diet plan.  The protal concept is very easy to follow and the rules are simple which is ideal for dieters who desire a simple and straight forward weight loss program.  The rules and the plan must be strictly followed to achieve the desired result.   The protal concept is similar to other weight loss concepts mainly due to its emphasis on large quantity of protein intake and minimum intake of fat and carbohydrates.  This would mean that your body will undergo the process of ketosis, wherein the body burns its stored fats that will result into rapid weight loss. Initially, it might result into induction flu symptoms such as nausea, headache, lethargy, irritability, moodiness and other telltale signs that your body is reacting to the program.   The initial reaction of the body to this process will eventually diminish.  Proteins can also take a heavy toll on the kidneys so it advisable that you take a lot of fluids to flush out the toxins that is an effect of a high protein diet.

The four phases of the Dukan Diet

The Dukan diet is divided into four phases. It is imperative that you undergo the four phases and not skip any of its phase,  for you to accomplish your main goal which is to lose weight and keep it off.  The first phase of the diet is called the attack phase.  Although the recommended duration of this phase is ten days, the duration is not definite as it would also depend on how many pounds you have to lose.  It is expected that you will be losing between seven to ten pounds during the first five days.   In the attack phase, dieters are only allowed to consume protein food such as lean beef, chicken, rabbit, offal, veal, lean ham and turkey.  Eggs, all kinds of seafood, cottage cheese, skimmed milk and natural fat-free yogurt are also permitted.  Food must either be grilled or roasted as this phase does not allow any oil.   You are permitted to drink caffeine laden drinks, tea and diet soda plus at least 1.5 liters of water daily.  It is also okay to add some spices and condiments to your food to make it more tasty and palatable like paprika, thyme, lemon zest, soy sauce, garlic, vinegar, onion and other herbs and spices.  It is also advisable to take oat bran daily to help your digestive system and curb hunger pangs.  Foods  that must be avoided are pork, goose, duck, fatty beef, dairy products that contain fat, and legumes like lentils and beans.  You can eat as much as you want and anytime you want to, from all the allowable food groups listed, and it is imperative to avoid all the forbidden food groups to make it work.  The backbone of the attack phase lies on the premise that this will create a metabolic shock which will result into losing weight rapidly.

The second phase of the Dukan diet is the cruise phase.  At this point in time, it is presumed that you have lost a considerable amount of weight but still needs to lose a little more to attain your ideal weight.  In the cruise phase, you are allowed to eat vegetables and combine it with protein every other day.  This means that your diet alternates between pure protein days and protein with vegetable days.   Although you are now allowed to incorporate vegetables into your diet, the vegetables must be limited to those that do not contain any starch like celery, spinach, lettuce, tomato, cucumber and asparagus.  Weight loss in this phase is a little slower and ideally, you will be losing two pounds a week in this phase.  This will allow your body to adjust to your weight loss so you won’t look haggard and for your skin to adjust and tighten.  You will have to stick to the cruise phase until you reach your desired weight. It is also recommended that you walk briskly for at least 20 minutes a day.

The third phase of the Dukan diet is the consolidation phase. This phase begins once you have reached your desired weight.  In this phase, certain food groups are now permitted in your diet but control is very important as this is the phase when some dieters experience weight gain.   The consolidation phase is actually the transition period between strict dieting and the return to normal eating.  In the consolidation phase, you can eat as much protein and vegetables plus a serving of fruit, one serving of hard cheese and two pieces of whole wheat bread daily.  Fruits are limited to berries, apple, grapefruit, melon, kiwi, pears, mangoes, nectarine and peaches.   Bananas, cherries, grapes, high-fat nuts and preserved fruits are not allowed.  You can substitute two pieces of whole wheat bread with one serving of pasta, legumes or brown rice.  You must avoid cheese like blue cheese, goat cheese and soft cheese.  During this phase, you must still have a day where you only consume protein but you can look forward to a day called “celebration day” wherein you can eat anything you want, in moderation of course.  It is vital that you now take two spoonfuls of oat bran daily and if possible, increase the duration of your daily walk.  This will ensure that you will not gain any weight while incorporating other food groups in your diet.

The last phase of the Dukan diet is the stabilization phase.  This is the phase when you can go back to normal eating but with restrictions.  You can now eat whatever you like but you will have to allot a day a week just eating protein.  This is like your safety net.  By eating purely protein one day each week, you are assured that you will be maintaining your weight loss even if you have started eating normally.  This must be done for the rest of your life if you want to keep that weight off.  You are still advised to follow the basic rules of the consolidation phase but you are now allowed to have two celebration days in a week and be more liberal with your choice of food.  You are still encouraged to drink lots of water, increase your daily oat bran requirement to three spoonfuls, and include a form of exercise like walking in your daily routine.  Remember that the Dukan Diet is not a fad, it is a way of life.

Review of the Dukan Diet

The Dukan diet is now enjoying the peak of its popularity and has caught the attention of dieters around the world, and like any popular diets, it has its own pros and cons.  Unlike other diets, the Dukan diet does not end when you lose the weight.  The last two phases of the diet address a very crucial issue that hounds weight loss programs, and this is the strength of the diet.  The last two phases of the diet focuses on the maintenance of your ideal weight and keeping the weight off permanently.   It allows you to eat normally without the guilt which lessens the possibility of you backsliding or abandoning  the diet completely.  It is a diet that you can stick to for the rest of your life and yet allows you to indulge regularly.  Another good thing about this diet is that it encourages you to incorporate an activity or exercise in your daily routine.  Brisk walking, climbing the stairs or simply making sure that you move around is recommended rather than vigorous activities that might burn you out. The simple reason behind this is that the said activities are easier to do, can burn calories and does not require so much effort, which means there is no excuse for you not to do it!   Weight loss result is obvious in a matter of weeks which will definitely inspire you to stick to the diet and most importantly, you do not lose muscles because of your high protein intake.

The negative point of this diet would be that it is not ideal for everyone.  People suffering from kidney problems, high cholesterol, eating disorders and gout are discouraged from starting this diet.  High protein diet can cause stress to certain organs and if you have any health problems, it is better to consult your doctor before undergoing this weight loss program.  There are also certain food groups that are not given that much emphasis such nuts, grains, foods with fiber and legumes.  This issue can be addressed by taking supplements and vitamins so you are not deprived of necessary nutrients.  Generally, any weight loss program will have some side effects and due to its being a high protein diet, dieters will initially experience headaches, bad breath  and constipation.

Conclusion

For a weight loss program to be considered effective and a success, it must achieve its goals.  Dr.  Pierre Dukan  always said time and time again, that he formulated this diet because the buck does not stop when you have reached your ideal weight, it must continue on so you will never see those unwanted pounds in your waist, thighs, arms and hips again. The Dukan Diet aims to help millions of overweight men and women to transform not only physically but also mentally and emotionally.  Losing weight is a personal triumph, keeping it off is a lifetime mission. And if you are healthy, a meat lover and want to be on a diet that will ultimately become your lifestyle, then the Dukan diet will work for you.

Sources:

webmd.com

pierredukandiet.com

buzzle.com

everydiet.org

weightlossresources.co.uk

suite101.com