Dukan Diet: What It Is?
It has been a bestseller in France for years, but now the Dukan Diet draws attention to the whole world. No wonder: The book claims to have helped 5 million French to lose weight. Also Jennifer Lopez and model Giselle Bundchen have lost weight after her pregnancy with the Dukan diet.
Dukan Diet was created by the French physician Pierre Dukan more than 10 years as a treatment for obese people.
Essentially has four phases of high protein and low calorie diet. Do not weigh food or count calories. You eat all you want, any time of day – if what you’re eating is lean protein, at least initially.
In fact, protein is the centerpiece of the four phases, along with oat bran, lots of water and a daily walk of 20 minutes. The plants are allowed in the second stage, followed by small amounts of fruits and whole grains.
Sound familiar? It is very similar to the first Atkins diet. Dieters lose weight quickly – as much as 1 kg per day during the first phase – Dukan said to help instill the motivation the other days. He promises that hunger will disappear after the third day.
However, the book warns that diet may suffer from bad breath, constipation, dry mouth and fatigue – all consequences of diets low in carbohydrates and high in protein.
Dukan Diet: What you can eat
Phase 1, the “attack” is very simple: eat all you want of lean protein, along with 1.5 tablespoons of oat bran and 1.5 liters of water a day. That’s it. Dieters can choose from 72 lean meats and low in fat (excluding pork and lamb), fish, poultry, eggs, soy, and nonfat dairy products.
Following Phase 2, “Cruise,” which allows an unlimited number of 28 non-starchy vegetables every two days with a base diet of unlimited lean / low fat protein and 2 tablespoons of oat bran. Carrots, peas, corn and potatoes are not on this list of vegetables, but appear in the next phase.
Phase 3, “Consolidation” allows unlimited protein (including pork and lamb) and vegetables every day, along with a piece of fruit low in sugar, 2 slices whole wheat bread and 1 slice of hard cheese. You can also eat 1-2 servings of foods rich in starch and 1-2 days a week “celebration” meals where you can eat whatever you want. In this phase begins the lifelong commitment to a pure protein diet based on one day a week, preferably on the same day forever.
Phase 4, “stabilization” is the maintenance plan. The author promises that you can eat whatever you want without regaining weight if you follow their rules – one day a week, follow the same diet of protein, as in Phase 1, eat 3 tablespoons of oat bran a day and walk 20 minutes day and not use the elevators or escalators.
Sugarless gum, artificial sweeteners, vinegars and spices are allowed in the Dukan diet. The book encourages them to take a daily multivitamin with minerals.
Dukan Diet: How does it work?
In theory, this is how the plan works: Phase 1 promotes rapid weight loss with a high protein diet only. HCG Ultra Diet Drops Keep this phase of 1-10 days, and expect to lose several kilos in 5 days.
During Phase 2, which could take months, depending on the amount you need to lose weight, your body recovers and adjusts to your weight loss. Dukan recommends the continuance of this phase until you reach your ideal weight, with the expectation of losing a few kilos per week.
Phase 3 is the critical period between weight loss and maintenance, if the plan clears a bit, but no weight loss is expected. This is a time when your body is vulnerable to kilos back again, according to the book. But if you stay in this phase of five days for every kilo you lose, says the book will prevent recovery.
Phase 4, the maintenance plan is intended to be permanent. Keep the weight for good, the book says, if you follow the requirements of this phase is only a weekly day of protein, plus oat bran and exercise.
Dukan Diet: What the experts say
Of course you lose weight on the Dukan diet as drastically cut calories. The lack of carbohydrates also help keep hunger at bay. But in the end, experts say, is that this diet plan does not include all the nutrients needed for good health.
“A multivitamin once a day is not going to compensate the nutritional benefits of fruits, whole grains and healthy fats that are inadequate in Dukan Diet” says Keri Gans Dr, spokesman for the American Dietetic Association.
Notes the health risks of restrictive diets. “When dieters begin to lose weight quickly, I am concerned that they continue to stage more restrictive than put at risk of nutritional deficiency and kidney problems,” said Gans.
Losing more than a couple of kilos per week may promote gallstones and muscle loss, she says, “It’s not healthy to lose weight so quickly, since not only do you lose muscle mass, fat and liquids, which are really hard to replace, especially those who are older. ”
Constipation, bad breath, dry mouth and fatigue should be a red flag that this is not a healthy diet, she says.
“The body’s preferred fuel for energy and move on carbohydrates are smart, and when you eat a healthy diet should feel fine – not have negative side effects,” said Gans.
Dukan Diet: Food For Thought
There is no doubt that this diet is very restrictive and will lead to weight loss if you can actually follow. But the elimination of healthy food groups and the unpleasant side effects, make Dukan Diet an unlikely choice for the long term.
Protein is an essential part of a healthy diet, but can not be just that. A truly healthy diet includes all food groups – vegetables, fruits, whole grains and low fat dairy and healthy fats, along with lean protein. Your body needs the nutrients these foods provide.
Avoid the fad diet. Instead, choose a calorie meal plan can still be controlled long term.
