Many people want to lose weight quickly.
However, it is very difficult Lose Weight Fast And even to maintain is more difficult.
Dukan diet claims to be effective quickly, losing weight permanently without hunger.
This is a detailed review of the Dukan diet and explains everything you need to know.
What is the Dukan weight loss diet?
Dukan diet is a high protein diet, Low carb and is divided into 4 stages.
It was created by Dr. Pierre Dukan, a French general practitioner specializing in weight control.
Dr. Dukan created this diet in the 1970s, inspired by an obese patient, who said he could give up eating to lose weight, except meat.
After seeing many patients get impressive weight loss results based on their diet, Dr. Dukan published the book. The Diet Dukan in 2000.
The last book was published in 32 countries and became a top-selling book. It is believed that it helped people achieve weight loss goals quickly and easily without feeling hungry.
Dukan weight loss diet has some things in common with High in protein, low in carb, as well Atkins diet .
Conclude: Dukan diet is a high-protein diet, low in carb is said to help lose weight quickly without being hungry.
How does the Dukan diet work?
There are four stages in the Dukan diet: two stages of weight loss and two maintenance periods.
This diet begins by calculating your "right" weight, based on age, weight loss history and other factors.
The time each person spends on each stage depends on how much weight needs to be reduced to achieve a "right" weight.
Here are four stages of the Dukan diet:
- Stage attack (1-7 days): We start our diet by eating freely the protein No fat, plus 1.5 tablespoons bran Oat everyday.
- Travel period (1-12 months): interspersed with one day of non-fat protein and the next day, starch-free protein and non-starch vegetables, plus 2 tablespoons of oat bran daily.
- Consolidation stage (change): Unlimited amount of fat-free protein and vegetables, a little carb and fat, only one day of non-fat protein weekly and 2.5 tablespoons of oat daily. Do this for 5 days to reduce 5 kg as in stage 1 and 2.
- Stable stage (no limit ): Follow the basic guidelines of the consolidation stage, but the rules can be relaxed as long as the weight remains stable. Increase oat bran to 3 tablespoons daily.
Conclude: The Dukan diet has four stages and the duration of each stage depends on the weight you need to reduce.
Real Products should be eaten and should be avoided
Each stage of the Dukan diet has its own style. This is what you are allowed to eat in each stage:
Stage attack
The starting phase is mainly based on High protein foods , plus a few foods that provide minimum calories:
- Lean beef, veal, deer meat, bison and other game animals.
- Lean pork.
- Poultry meat without skin.
- Liver, kidney and tongue.
- Fish and shellfish live in the sea (all types).
- Egg .
- Dairy products do not contain fat (limited to 1 kg / day): milk , yogurt , cottage cheese and ricotta.
- Tofu and tempeh.
- Wheat noodles (a meat substitute made from wheat gluten).
- Minimum of 1.5 liters of water per day (required).
- 1.5 tablespoons oat bran every day (required).
- Unlimited artificial sweeteners, shirataki noodles and diet gelatin.
- A little lemon juice and pickles.
- 1 teaspoon of oil daily to rinse the pan.
Travel stage
This period alternates between two days.
On the first day, dieters must limit eating foods on the list of early stages. On the second day, they were allowed to eat foods of the first stage with the following vegetables:
- Spinach, Kale , lettuce and other green vegetables.
- Broccoli , white cauliflower, white cabbage and Brussels sprouts.
- Bell pepper.
- Asparagus.
- Artichoke cotton.
- Eggplant.
- Cucumber.
- Celery.
- Tomato.
- Mushroom.
- Green bean.
- Onions , leeks and shallots.
- Recipes spaghetti.
- Red pumpkin.
- Radish.
- Each day a carrot or sugar beet.
- Every day 2 tablespoons of oat bran (required).
- Do not eat vegetables or other fruits in addition to 1 teaspoon of oil in salad dressing or to fry the pan, without adding any more fat.
Consolidation stage
During the consolidation phase, dieters are encouraged to incorporate any type of food on the list of early stages and travel stages, along with the following:
- Fruits: 1 piece of fruit per day, such as 1 cup of small berries or melon; 1 apple, oranges , medium pear, peach or nectarine; 2 balls kiwi , plum or dream.
- Bread: 2 slices of whole-wheat bread every day, with some reduced butter or jam with bread.
- Cheese: 1 part cheese (40 grams) per day.
- Starch: 1-2 parts of starch per week, such as 225 grams of pasta and other grains, corn , beans , pea's tree , rice or potato .
- Meat: Lamb , pork Grill or ham 1-2 times a week.
- Hearty meal: two hearty meals a week, including an appetizer, a main course, a dessert and a glass of wine.
- High protein meal: Eat one whole day of "whole protein," one day, eat only those foods that are allowed at the beginning.
- Oat bran: 2.5 tablespoons oat bran every day (required).
Stable stage
Stability phase is the final stage of the Dukan diet. This entire phase is to maintain the improvements achieved in the early stages of the diet.
No food is strictly restricted, but there are some principles to follow:
- Considering the consolidation period is the basic standard in meal planning.
- Continue to have a "whole protein" day every week.
- Never take an elevator or escalator when you can take the stairs.
- Oat bran is your friend. Use 3 tablespoons daily
Conclude: Dukan diets feed on protein-rich foods in stage 1 and protein with vegetables in phase 2. Add a limited amount of carb and fat in phase 3 along with lighter instructions in the period end.
Plan to eat form
Stage begins
Breakfast
- Non-fat cheese with 1.5 tablespoons oat bran, cinnamon and sugar substitute.
- The coffee or tea with non-fat milk and sugar substitutes.
- Country .
Lunch
- Roast chicken.
- Shirataki noodles cooked with meat soup.
- Diet gelatin.
- Iced tea.
Dinner
- Lean meat and shrimp.
- Diet gelatin.
- Decaf coffee or tea with nonfat milk and sugar substitutes.
- Country.
Travel stage
Breakfast
- 3 scrambled eggs
- Sliced tomatoes.
- Coffee with nonfat milk and sugar substitutes.
- Country.
Lunch
- Grilled chicken and vegetables mixed with low fat vinaigrette salad.
- Greek yogurt, 2 tablespoons of oat bran and sugar substitute.
- Iced tea.
Dinner
- Salmon grilled fillet
- Broccoli and white broccoli.
- Diet gelatin.
- Coffee decaf with nonfat milk and sugar substitutes.
- Country.
Consolidation stage
Breakfast
- 3 omelet eggs, 40 grams of cheese and spinach.
- Coffee with nonfat milk and sugar substitutes.
- Country.
Lunch
- Turkish sandwich with 2 slices of brown bread.
- Half a cup of cottage cheese with 2 tablespoons of oat bran, cinnamon and sugar substitute.
- Iced tea.
Dinner
- Roast pork.
- Grilled stew.
- 1 medium apple.
- Coffee decaf with nonfat milk and sugar substitutes.
- Country.
What evidence is the Dukan diet based on?
There are not many quality studies on the Dukan diet.
However, a study of Polish women following the Dukan diet revealed that when they ate about 1,000 calories and 100 grams of protein a day, they lost 33 pounds (15 kg) in 8-10 weeks. .
In addition, many studies show that high-protein, low-carb diets offer great benefits for weight loss .
Have A few factors contribute to the beneficial effects of protein on weight.
One is an increase in quantity calories Burned during formation a process in which proteins and fats are converted into glucose when limiting carb and absorbing large amounts of protein .
Metabolic rate also increased significantly after we eat more protein after eating carb or fat and also makes us feel full and satisfied (10, ).
Protein also reduces hunger hormones and increase the amount of hormone satisfied and so that we eat less .
However, the Dukan diet differs from many high-protein-related diets because it is limited both Carb and fat. It is a high-protein, low-carb diet and Low fat.
The rationale for limiting fat in low-carb diets high in protein helps weight loss and health benefits not really proven by science.
In one study, people who consumed fat with a protein-rich meal, less carb burned on average 69 calories more than fat avoiders alike .
The early stages of the Dukan diet also contained less fiber, although in fact the oat bran diet for each day was mandatory.
1.5 to 2 tablespoons oat bran contains less than 5 grams of fiber, this is a very small amount and does not bring many health benefits such as a high fiber diet
In addition, some healthy sources of fiber such as butter and nuts are not included in this diet because they are considered to be too high in fat.
Conclude: Although no quality studies have been done on the Dukan diet, there is a lot of evidence to support a diet high in protein, low in carb.
Is the Dukan diet safe and sustainable?
The safety of the Dukan diet has not been studied.
However, concerns about the absorption of large amounts of protein was raised , especially the effects on kidney and bone health .
In the past, it was believed that large amounts of protein could lead to kidney damage.
However, new research has shown that a high-protein diet does not harm people with healthy kidneys .
However, in people with kidney stones, their condition may get worse when they absorb more protein .
Bone health will not be affected by a high protein diet, as long as there are plenty of calcium fruits and vegetables .
In fact, recent studies show that a high-protein diet actually has a beneficial effect on bone health .
People with kidney problems, gout, liver disease or other serious illnesses should consult their doctor before starting a high-protein diet.
Considering the sustainability of this diet, complex rules and the strictness of this diet can make compliance difficult.
Although most people will lose weight in the first 2 stages, this diet is generally quite strict, especially on days when "whole protein" contains only lean protein.
The maintenance phase for feeding the Rich carb foods Like bread and starch, but does not encourage a variety of healthy, high-fat foods, this may not be a good idea.
Including the fat found naturally in animals and plants makes a low-carb diet healthier, more interesting and easier to stick to in the long run.
Conclude: The Dukan diet seems to be safe for most people, but people with certain diseases may have problems.
The Dukan diet may work, but it has some problems
As stated, a diet high in protein Dukan can help to lose weight quickly.
However, it also has some characteristics that can make it difficult to sustain.
In general, this is a diet that helps to lose weight quickly, but it forces us to avoid many healthy foods unnecessarily.
