The Dukan Diet was developed by French physician Pierre Dukan, and has helped countless numbers of French citizens lose weight, and has just recently started to become quite popular in North America. Celebrities like Jennifer Lopez have claimed to have lost weight as a result of being on these weight loss plans.
The premise of this diet plan is to consume low amounts of carbohydrates, and high amounts of lean proteins. This diet is similar to the Atkins diet plan that also severely limits carbohydrates. As a result of consuming a low number of carbs and calories, dieters can lose as much as 1 to 2 pounds per week, which helps to instill some motivation to continue on with this diet until the goal weight has been reached.
The Dukan Diet plan consists of 4 phases:
Phase 1 – The “Attack” Phase – This initial phase is simple in concept, as it requires the dieter to consume any type of lean protein they want (with the exception of pork and lamb which are high in fat). This phase also allows the dieter to eat 1 1/2 tablespoons of oat bran for their carb intake, as well as a liter and a half of water. Dairy is also permitted during this phase; however, vegetables and fruit are not allowed until the subsequent phases.
Rapid weight loss is promised during this initial phase. Dieters can expect to lose as much as 7 pounds in a 5 day period. This phase lasts for about 10 days.
Phase 2 – The “Cruise” Phase – In this phase of the diet, participants are allowed to consume unlimited amounts of certain non-starchy vegetables every other day, such as green leafy vegetables, peppers and celery. Lean proteins are also permitted in unlimited amounts, as well as 2 tablespoons of oat bran.
Depending on how much weight you are looking to lose, this phase can last for months. During this phase, you can lose about 2 pounds per week until you reach your goal weight.
Phase 3 – The “Consolidation” Phase – The third phase of this plan involves the same unlimited proteins and vegetables every day, as well as the following:
- 1 piece of fruit
- 2 slices of whole grain bread
- 1 slice of hard cheese
- 1-2 servings of vegetables
- 1-2 treat snacks per week
It is during this third phase that the dieter learns how to eat a core diet of lean proteins and non-starchy vegetables.
Phase 4 – The “Stabilization” Phase – This final phase involves the maintenance sector, where the dieter has lost all the weight they needed to, and now attempts to maintain that goal weight. By following a few rules, such as eating all protein once a week, 3 tablespoons of oat bran every day, and walking 20 minutes per day, the dieter should be able to maintain the weight, with minimal chance of gaining it back.
Dieters are encouraged to take a multi-vitamin every day. They are also permitted to have sugar-free gum, sweeteners, and spices to flavour foods.
This diet can help you lose weight quite rapidly in the first couple of weeks with the severe restriction of carbohydrates. Such a quick weight loss can be very encouraging for dieters.
This could be considered a fad diet since it really doesn’t teach the dieter how to make a complete lifestyle change in order to maintain weight and good health.
The Bottom Line
This diet can be interesting to try if you are looking to lose a few pounds in a short amount of time. If you are looking to lose a lot of weight, it is recommended to move onto a more well-rounded diet once you have lost a quick few pounds during the first phase of this diet.