Dukan Diet: What is it and What is the Power of Protein?
Dukan Diet was coined after Pierre Dukan, a French physician who developed a diet plan that will help you lose weight faster than other plans. It will also help you stabilize your weight through the redesigning of your eating habits.The initial phase of the diet involves a menu with protein-only meals. This is an extreme take on the power of protein for faster weight loss.
Attack phase is the introductory stage when you are only allowed to eat poultry, fish, meat, vegetable protein like tofu and seitan, pork, eggs, game meats, and non-fat dairy. You’re also allowed to consume oat bran, and only non-caloric drinks such as diet soda and water for beverages. This phase will take about 5 days if you need to lose 20 to 40 pounds, but will vary depending the amount of weight you need to lose.
The National Institutes of Health, in its report, stated that you can be protected from Parkinson’s, Alzheimer’s, and other neurological disorders if you follow a ketogenic diet. With Dukan Diet, you undergo ketosis, a process that utilizes stored fats in your body to supply you fuel because there are no carbohydrates.
Cruise phase is the next step when you are allowed to consume protein but with the addition of vegetables on specified dates. You can expect 2 to 4 pounds drop in your weight weekly. You’ll be successful in losing weight if you strictly follow the diet guidelines and stringent rules.
Be Decisive to Take Control
In 2010, 1,500 respondents who follow the diet were surveyed, and results showed that for the first 2 phase there’s an average loss of around 16 pounds.
The kind of diet plans and how strict to stick to it, your age, and the amount of weight you want to drop are the considerations when calculating the time you need for each phase. Before you start the diet, you should have an initial plan already according to Dr. Dukan.
Dukan Diet will work for you if you follow the rules strictly.
For how long you’ll stay in the Attack phase depends on these loose guidelines: more than 20 pounds requires around 10 days; 20 pounds requires 3 to 5 days; and, 10 pounds requires 1 to 2 days.
What are the four phases of the Dukan Diet?
- Attack Phase
Food allowed are protein only. Your body is subjected to ketosis, when you need to drink 6 to 8 glasses of water every day to flush ketones out of the body through urine. You need to have some carbs, so take around 20 grams of oat bran every day. For exercise, walking is recommended. When your body starts to burn fat, water starts to flush out.
- Cruise Phase
Add to the protein foods some non-starchy vegetables. Do it every two days or you may customize alternation pattern based on your weight goals and lifestyle. In this phase, expect to drop 1 pound every 3 days. Increase consumption of oat bran to 30 grams. To achieve the maximum weight loss, walk daily for 30 minutes.
- Consolidation Phase
You need to allot five days for every pound you dropped during the Attack and Cruise phases. This is to prevent weight gain. Divide this phase in two parts equally. For the first part, indulge in a celebratory meal that has an entrée, appetizer, dessert, and glass of wine, and consume one serving once a week. Eat 42 grams of hard cheese, 2 slices whole grain bread, 1 piece fruit every day. For the second part, maintain the 30-gram oat bran consumption. Then, make celebratory meal, starchy vegetable and fruit to two servings each.
- Stabilization Phase
This phase doesn’t restrict the kind of foods you can eat. Based on the new eating habit you’ve acquired, you now have the power to regulate what you eat. Then, follow these 3 requirements: eat protein only 1 day weekly; whenever you can, walk up and down the stairs; and, consume 30 grams of oat bran every day.
What are the Risks?
The plan is a protein-only foods diet that include oat bran as a source of fiber. However, it is very far from the consumption of abundant vegetables and fruits, which is being consistently advised today. Thus, the diet will keep your fiber intake at low for a longer period especially if you have more weight to lose. It has been shown in several studies that you’ll be protected from the development of cardiovascular disease when you consume more fiber.
In a statement, the Physicians Committee for Responsible Medicine said that you can prevent and manage cancer, heart disease, type 2 diabetes, obesity and other chronic health conditions when you eat plenty of vegetables and fruits.
In a 14-year study that the National Institutes of Health conducted, of the 50,000 Japanese men and women were subjected to different diets. Those that consumed more fiber decreased the risk of developing any cardiovascular disorder.
A decrease in carbohydrates intake doesn’t only decrease the risk of developing chronic diseases as a result of weight loss, it also decreases blood triglycerides and cholesterol levels.
Dieters who consumed 20% of calories from soy products as main source of protein have experienced a drop in cholesterol levels. Thus, the United States Department of Agriculture keeps advising people to limit consumption of animal foods such as meat and other sources of saturate fats, as this is the best measure to control the levels of cholesterol.
A protein-only diet also improves response to insulin. The Attack phase, which almost doesn’t include carbs is essential in keeping the levels of blood glucose stable.
The USDA recommends plant-based diets because these reduce blood pressure, drop cholesterol levels, and promote weight loss. However, one ends up gaining weight again after losing weight fast. So, the key is to follow Dukan Diet’s four phases that takes off weight instantly, and then gradually and steadily to keep your new weight.
The Dukan Diet is a worthy consideration if you’re looking for a quick way to lose weight even if you’ll have limited options for nutrients.