Are you looking for a low-carbohydrate protein-based diet to achieve healthy and successful weight loss? There are a few options out there such as the Atkins and keto diet programs.
In your research, you may have come across the Dukan diet. You might find yourself wondering "what is the Dukan diet all about?".
In this post, we're going to answer that question with a deep dive into the Dukan diet and whether or not it can help you to achieve weight loss success.
What Is The Dukan Diet?
The Dukan diet is a low-carbohydrate protein-based diet that is named after its French creator, Pierre Dukan.
In 1975, Dukan was working as a GP in Paris. It was then that he first came across obesity and he set about creating a novel solution for the disease that parted with the conventional wisdom of the time.
Dukan understood that many obesity patients who managed to lose weight would inevitably put it back on. This is why he developed the four-step Dukan diet that would help people suffering from obesity to lose their weight for good.
It is important to understand that while some people achieve success with this diet program, it isn't without controversy.
Firstly, some medical professionals question the efficacy of the diet and they have expressed concerns about its potential side effects. Those professionals label the Dukan diet as a fad diet that could potentially cause chronic kidney disease and affect a person's cardiovascular health.
The controversy also extends to Dukan himself. Dukan claimed that the paleo diet is simply a copy of his own diet and he continues to promote the diet to this day.
If you are considering following the Dukan diet, it's important that you do your research and inform yourself about the positives and negatives that you may experience.
The Dukan Diet - How Does It Aid Weight Loss
Now that we understand a little more about the context behind the diet, let's dig deeper into exactly how it works and aids your weight loss journey.
The Dukan diet phase approach means that the entire diet is divided into four distinct sections:
Two of those phases are intended to help you lose weight, while the final two help you to consolidate your progress and avoid putting the weight back on. The diet does not promise fast results but instead explains that it requires diligent work and effort over time.
The phased approach helps you to redesign your eating habits so that you can truly stabilize your weight and get on track. You will find that there is a different set of foods and eating habits in each phase - this is designed to help you maximize your weight-loss potential and truly lose the weight for good.
In the "Attack" phase, for instance, you will eat almost exclusively proteins over the course of 2-7 days. After that, you'll spend three days eating exclusively vegetables in the "Cruise" phase. In the consolidation phase, you'll eat fruit and starchy foods for around five days before eating a blend of foods in the final phase.
Supplementing your Dukan diet
The Dukan diet also has a few demands of its followers. If you're going to unlock the full potential of the diet, you've got to take care of the following tips:
- Consume 3 tablespoons of oat bran each day
- Walk 20 minutes each day and take every opportunity to exercise
- Have a pure protein Thursday
Wondering why oat bran is included within the mix? There are a few reasons.
Firstly, oat bran acts as the only source of carbohydrates throughout the first two phases and it helps to lower cholesterol. It also helps to create a feeling of fullness, giving people the ability to tackle the frustrations that come with dieting.
Finally, the oat bran can help to flow down the assimilation of sugar while removing calories from the body by reducing the amount of dietary fat that is absorbed. This all helps to keep the blood sugar levels in your body low and stable.
The low levels of exercise help to make sure that your body's critical systems are activated and that you burn some additional calories.
Dukan Diet Attack
The Dukan diet attack phase can make or break the results that you see from your diet.
In this phase, you will eat pure protein. This helps to trigger a fast response from your body that encourages weight loss - this motivates you for the rest of your diet and helps to prepare you for the phases that are going to come.
The length of the Dukan diet attack phase will vary according to factors like your age, the amount of weight you're hoping to lose, and the number of diets that you have done in the past.
This is the general rule of thumb that is offered as part of the Dukan diet guidance:
- Losing less than 10 lbs: 1-2 days
- Losing between 15 to 30 lbs: 3 to 5 days
- Losing more than 40 lbs: 7 days with the permission of your physician
During this phase, there are 68 animal proteins that are available to you. You are allowed to eat an unlimited quantity of those foods, too, so that you can avoid feelings of hunger and cravings.
It's also important that you follow the supplementary recommendations. This is because the oat bran will bind to the calories that you consume and limit their absorption.
Other Dukan Diet Phases
That was a closer look at just one of the diet phases - there are three more. Here's a quick look at each of them:
In this phase, the dieter eats a range of 100 natural foods to gradually lose weight by alternating between protein and vegetables. This helps them to achieve their true weight.
During this phase, the dieter needs to be diligent to avoid putting back the weight that they lost. The dieter must follow a strict diet plan and only gradually return to previously forbidden foods in limited quantities.
The stabilization phase lasts indefinitely! Throughout this phase, the dieter should follow all the best practices that they have learned to maintain a healthy and stable weight.
When it comes to the popularity of the Dukan diet UK dieters appear to be particularly intrigued. It seems that the diet has taken a strong foothold there and that some people have done their research and decided to see how the diet can help them to lose weight - for good.