The Dukan Diet

Published:December 6th, 2011


Dukan diet is one of the many popular weight loss diets available to lose weight. A French nutritionist and dietitian, Pierre Dukan is the inventor of this diet which is based on eating protein rich food. The Dukan diet is based on the dietary principles of the primitive man who hunted and gathered his food. 100 foods are included in this diet, out of which 72 are sourced from animals and 28 are sourced from plants. There is no calorie counting and any amount of food from the allocated 100 food items can be eaten.

There are four basic phases in the Dukan diet.

The Attack phase

In this phase the main objective is to have a rapid weight loss of up to 4.5 to 6.5 lbs in a time period of two to ten days. Often the metabolism of obese individuals has slowed down, this phase acts to kick start the sluggish metabolism.

Only lean proteins which are low in fat are allowed during this phase, though in unlimited amounts. Proteins which could be eaten include fish, beef, chicken, soy, eggs and cottage cheese. Meat with added sugar is usually avoided.

Oat bran is allowed as the only carbohydrate source during this phase. As oat bran is high in fiber, a large amount of it is not digested giving it an overall less carbohydrate value. Moreover, it helps in the suppression of hunger because it increases in size while in stomach.

At least 1.5 liters of water consumption is also recommended during this phase.

The Cruise phase

The main objective of this phase is to help the dieters have a more gradual weight loss of up to 2 pounds per week. During this phase 28 vegetables are included in the diet. The duration of the phase lasts according to the target body weight of the dieter.

Non starchy vegetables such as spinach, lettuce and green beans are allowed in unlimited amounts. Also unlimited amounts of lean protein, oat bran and 1.5 liters of water can be consumed as was done in the first phase.

During this phase, lean protein and vegetables are eaten on alternate days.

The Consolidation phase

The objective of this phase is the prevention of weight gain. The dieter is allowed to consume unlimited amounts of lean protein and vegetables daily. Additionally the dieter is allowed to eat one piece of fruit which is low in sugar and one portion of cheese with 2 slices of whole grain bread. Apart from these, one or two servings of starchy foods are also allowed each week in association with a couple of celebration meals where a dieter can eat anything he likes.

During this phase, the dieter also eats a diet of pure protein on one day in a week.

The Stabilization Phase

This is the maintenance phase which is aimed at long term maintenance of the target body weight. People are allowed to eat anything they like, but some simple rules are to be followed which includes a day of all protein diet each week, eating of three tablespoons of oat bran every day, 20 minute walk every day and complete avoidance of escalators and elevators.

The Stabilization phase should become a part of the lifestyle of the dieters to maintain their ideal body weight.

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