The Dukan dieting is a low - carb , gamey - protein weight red architectural plan , similar to theAtkins diet , that ’s split into four stage . It claims to help you drop off weight quickly without being athirst .
[ 1 ]
But is the Dukan dieting an in force one ? In this article , we look at what the Dukan dieting involves and whether it ’s a sound way for people to lose weight .
What Is the Dukan Diet?
Pierre Dukan , MD , a Gallic doctor who specializes in weight loss and direction , created the Dukan diet in the seventies after being inspired by a patient with fleshiness . The gentleman told Dr. Dukan he could give up anything if it would help him lose weight unit — except for meat .
[ 2 ]
[ 3 ]
The “ true weight unit ” computing considers your sex , historic period , weight deprivation history , and a variety of other factors . This number will then be your finish .
The Dukan dieting bear four phases design to serve you meet your finish weighting . The distance of clock time each phase angle hold up depends on your “ true weight . ”
The Attack Phase
The first phase kicks the diet off with a gravid amount of lean protein . It can last from one to seven days , depending on how much weight unit you need to lose .
[ 4 ]
The Cruise Phase
In the second form , you may start addingnonstarchy vegetablesto your eating design . You ’ll flip between one twenty-four hour period of only lean protein and one daylight of skimpy protein mixed with nonstarchy vegetables , plus you ’ll increase to a 2 - tbsp service of process of oat bran per day .
[ 5 ]
The Consolidation Phase
After the first two phases have aid you lose weight , the Consolidation phase bit by bit introduces more food grouping . This phase survive five days for every pound lost and aims to prevent rebound weight gain .
[ 6 ]
The Stabilization Phase
The final form lasts indefinitely and is meant to help you keep the weightiness off . It ’s very standardised to the Consolidation stage , but allow you to be a little looser with the carbs and adipose tissue .
[ 7 ]
Most Recent in Diet and Nutrition
The Dukan Diet: Pros and Cons
The Dukan diet is not recommended for anyone with an existing wellness condition because it restricts a mountain of nutrients .
For someone withdiabetes , kidney disease , orheart disease , as well as women who are meaning or breastfeeding , the jeopardy far outweigh the benefit , saysJennifer Fitzgibbon , RDN , CDN , a registered oncology dietitian at Stony Brook Cancer Center in New York .
While she does n’t recommend the diet overall , she says there are some positive aspect to it , such as a focus on lower fat protein , using oat bran to getfiber , and commend exercise and a great deal of water .
Pros
While restrictive , the Dukan diet does recommend some intelligent step :
Cons
The restrictive nature of the Dukan dieting can cause problem for some people :
The 10 Most Famous Fad Diets of All Time
From the Zone diet to the Mediterranean dieting , these voguish weight - departure platform have stood the test of time .
How Much Does the Dukan Diet Cost?
The Dukan diet does n’t cost any money to taste , aside from the foods you ’ll eat , but you could drop money on resource to support you if you decide to do it .
You canpurchase the on-line coaching programfor $ 29.95 per calendar month , which provides daily personalized monitoring during the first three phases of the dieting .
There are all several books that Dukan has written that you could corrupt , withphysical copiesranging in price up from $ 13 .
A Detailed Dukan Diet Food List
[ 8 ]
The best food to deplete and avoid will change calculate on what phase of the diet you ’re in . The following lists give a worldwide idea of what you’re able to expect , however .
Top 10 Foods to Eat
Top 10 Foods to Avoid
More Eating Plans Like the Dukan Diet
Dukan Diet Food Menus
The meals you’re able to rust vary from phase to phase on the Dukan diet , and the phase angle have different lengths for unlike citizenry . Here , we examine what you could and ca n’t have during each one , along with a sample carte for a day .
What you could Eat
What to void
A 1 - Day Sample Meal Plan for the Attack Phase
A 1 - daylight Sample Meal Plan of the Cruise Phase
What You Ca n’t Eat
A 1 - Day Sample Meal Plan of the Consolidation Phase
Use the same guidelines from the Consolidation phase angle to plan repast :
No nutrient are forbidden , but you need to carry on monitor the measure carefully .
How Much Should You Exercise on the Dukan Diet?
Exercise is an important part of the Dukan diet , and you should purpose to do a certain amount of physical exercise every day . The amount you should propose to do depends on which phase of the dieting you ’re in :
Most Popular in Diet and Nutrition
How to Get Started
The first thing you need to do when beginning the Dukan diet is to calculate your “ on-key weight . ” This amount determines how much weight you ’ll be calculate to lose as well as how much time you ’ll spend in each of the four phases .
Once you ’re ready to start out , the first phase is the Attack phase angle . Here , you ’ll spend up to a week mainly eat protein foods from a lean of 68 , with oat bran leave some carbs and fiber . You ’ll be able to eat as much of the protein food as you want .
After the Attack form is all over , you ’ll move on to the Cruise phase , where you ’ll be able-bodied to introduce 32 vegetables to your dieting . The Cruise phase angle go for around three days per pound you require to suffer .
What Does the Research Say About the Dukan Diet?
There have n’t been many quality or recent written report on the Dukan diet , but indirect research suggests eminent - protein , down - carb diets can be effective for weight unit loss .
[ 9 ]
The Dukan dieting does advertize weight unit loss , say Mary Anne Smith , MS , BSN , RN , older client success director atPointClickCarein Austin , Texas , but it ’s system of weights personnel casualty that ’s hard to sustain . “ Whenever you ’re cut out food groups and sticking to protein only , it can get slow and heavy to stick to , ” she explain .
[ 10 ]
[ 11 ]
The author conclude , however , that the weight exit was likely due to a calorie deficit and notmacronutrientcomposition . And because the dieting was low in important nutrients , include Ca , smoothing iron , potassium , and vitamins A , C , and D , they warned that adopt a high - protein diet may be harmful to health in the prospicient run .
[ 12 ]
The Takeaway
The Dukan dieting focuses on rapid free weight loss through four gamey - protein , low - carb phase , alleging nimble results for those looking to spill pounds tight . Although popular with some celebrity , this strict regimen may not be suitable for everyone , specially those with preexisting health conditions . recall to confer with a doctor or dietician before starting any restrictive diet to verify it ’s safe for you .
Roxana Ehsani , RD , is a Miami - found licenced dietitian - nutritionist , board - certified specializer in sports dietetics , and medium spokesperson , consultant , and content creator for food and nutrition brands . She is an ancillary instructor for sports nutrition at Virginia Tech in Blacksburg .
Ehsaniappears as a intellectual nourishment and nutrition expert for television stations across the nation andin internal publication , includingRunner ’s World , Women ’s Health , Glamour , and more , andis a lead author for EatingWell . She has a strong background in sports nutrition and has worked with professional , Olympic , collegiate , and high school teams and private athlete , whom she sees through her private practice .
Diet Types
Whole30: Beginner’s Guide, What to Eat and Avoid, Advantages, and More
What Is the DASH Diet? A Guide to the Scientific Plan for Lowering Blood Pressure
The Body Reset Diet
South Beach Diet: How It Works, Phases, Pros and Cons, and More
Dubrow Diet: Should You Try It for Weight Loss?
The Military Diet: A Beginner’s Guide to the 3-Day Plan
Ornish Diet 101: A Complete Guide for Beginners
What Is the Warrior Diet? The Intermittent Fasting Plan Reviewed
What Is the Sirtfood Diet? Registered Dietitians Explain the Weight Loss Plan
A Complete Low-Carb Diet Guide for Beginners
