Do you know the Dukan diet?

The Dukan diet is an alternative for those people who want to lose weight in an effective and fast way. It occurs in 4 phases, and through the excessive consumption of proteins replacing carbohydrates, you will be able to feel the difference right in the first phase.

This diet is an option for those who do not want to stop eating meat, which allows you to do it without feeling hungry at any time of the day. Find out everything about its potential, advantages and disadvantages in the following reading!

Understanding more about the Dukan diet

This is an option for those who do not want to starve themselves, created in 1970 by a French doctor and used in several countries in the world. Do you want to know more about the Dukan diet? Keep reading and find out!

What is it?

This diet is known for its short-term weight loss capacity, some people point out that they have lost up to 5 kg in the first week. The Dukan diet happens in 4 phases, and the first one must be done exclusively with proteins, while in the next phases you will gradually add other foods to your diet.

The duration of this diet will depend on the amount of weight and how much the person wants to lose. Be aware of this information, because despite the shock of the diet in the first week, you will need to keep the Dukan diet guidelines to achieve the desired result without harming your health.

Origin and history

Pierre Dukan, a French general practitioner and specialist in eating behavior, was consulting a patient in 1970 when this patient retorts about diets. He would be able to drop any type of food in a diet, except meat. From this, the first ideas that founded the Dukan diet emerged.

By conducting several researches with other patients following his recommendations, he realizes that his diet enables immense weight loss, thus ensuring the results his patients were looking for. He takes advantage of some characteristics of other diets such as Atkins' and Stillman's, which involves a high protein content.

Pierre Dukan then developed a method of weight loss and formalized it in a book that was released in 2000 called The Dukan Diet, which ended up becoming a best-seller spread in more than 32 countries.

Another book that you can get to understand the diet designed by Dr. Pierre Dukan is "I can't lose weight". In it you have access to all the information that completely explains the effectiveness of his diet.

What is it for and how does it work?

There is a step by step process to follow so that you can lose weight properly. The first of them is to calculate your BMI (Body Mass Index) using the following formula:

BMI = Weight / (Height*Height)

Remembering that the unit of measurement in weight to be used is the kilogram (kg) and height should be in meters (m). From the calculation, you will get the result of your BMI and you can check through its average in which level of body mass you fit.

Profiles and averages are classified as follows:

- Thinness: when the BMI is less than 18.5;

- Normal: when the BMI is between 18.5 and 24.9;

- Overweight: when the BMI is between 24.9 and 30;

- Obesity: when the BMI is greater than 30.

By calculating your BMI, you will be able to assess your profile and know how much you will need to lose to fit the parameters you want. If you want to lose a certain amount of pounds, Dr. Dukan indicates following the diet as follows:

- For those who wish to lose 5 kg: 1 day following the diet of the 1st phase;

- Those who want to lose 6 to 10 kg: must follow 3 days of the diet in the 1st phase;

- And if you want to lose 11 to 20 kg: it is recommended to follow 7 days of the diet in the 1st phase.

Therefore, the duration between phases will also vary as you lose weight, another detail is the sweets that should not be eaten in any phase. However, you can consume only two of them, which is the sugar-free gelatin or egg pudding with milk.

Advantages and disadvantages of the Dukan diet

The biggest advantage of this diet is the fast weight loss it can provide. This happens because of the drastic reduction in the consumption of carbohydrates, thus removing the main source of energy of the body. From that, the body starts using the glycogen that is stored in the muscles and liver.

It is worth remembering that the restrictions made by the Dukan diet may cause discomfort, weakness and dizziness, besides, it does not take into account the dietary re-education in this process, that is why it is easy to gain weight after the end of the diet. Therefore, it is interesting that you have a nutritionist's follow-up.

Although it is very advantageous for the speed of the results, you need to be aware of its disadvantages to overcome them and avoid any health problems in the future, such as:

- The diet is monotonous: especially in the first stages where only few foods can be eaten.

- It causes the accordion effect: this diet does not work as a dietary re-education, that is, following it will allow you to lose weight drastically, but then you will need to get back to a proper eating routine for your organism and if you are not careful you can gain back the weight you had lost.

- Difficult to maintain: the whole process of carbohydrate withdrawal is very difficult for your body, you will feel the effects on the first day. Which will require you a lot of willpower to continue regardless of the effects.

How to do the first phase of the Dukan diet - Attack phase

The first phase is the most radical among the others, first because you will eliminate carbohydrates from your traditional diet and will eat only proteins. Therefore, you will feel more negative effects in your body than in the next phases. Read on and find out how it works.

How it works

In the 1st phase of the Dukan diet the highest levels of restrictions will occur, because only the consumption of proteinic food is allowed. Generally, this phase usually lasts from 3 to 7 days and its results are between 3 to 5 kg of weight loss.

Permitted foods

The allowed foods are directly related to protein consumption and they are:

- Meats: they should be lean and without added fat;

- Kani;

- Boiled eggs;

- Smoked turkey breast;

- Natural or skimmed yogurt;

- Skim milk;

- Cottage cheese;

Another recommendation is to eat every day 1 spoon and a half of oatmeal to quench hunger, and Goji berries, due to its depurative effect.

Prohibited foods

In this first phase, all carbohydrates should be eliminated from your diet, exclusively breads, rice, noodles, any kind of fruit, vegetables, greens and sweets.

Example of menu for the first phase

This phase is also known as the attack phase, because your diet is completely focused on protein-rich foods. The menu recommended by Dr. Pierre Dukan is:

- Breakfast: 1 glass of milk (or yogurt) + 1 and a half tablespoons of oat bran + 1 boiled egg with 2 slices of cheese or 2 slices of cheese and ham. You can consume coffee with milk, but without adding sugar.

- Morning snack: 2 slices of cheese or 1 natural yogurt + 2 slices of ham.

- Lunch and Dinner: You can choose three types of protein, 3 grilled chicken fillets with cheese and ham topping, or 250g of beef with 4 cheese sauce or shrimp with cheese sauce.

- Afternoon snack: 1 glass of milk or 1 yogurt + 2 slices of tofu or 1 hard-boiled egg + 1 scoop of Goji berries + 1 soy burger or 3 slices of ham + 1 slice of cottage cheese.

Remembering that the maximum amount of hard-boiled eggs to be consumed in a day are 2. If you do not have some of the food, try replacing it with similar or list above between meals.

How to do the second phase of the Dukan diet - Cruise phase

From the second phase on, other foods start to be added, and in this phase you usually lose 1 to 2 kg. Understand how this addition of food to the diet works and which foods are allowed and forbidden as follows.

How it works

The foods to be introduced in the 2nd phase of the Dukan diet are vegetables and greens. They must be eaten cooked or raw and only with salt, in this phase you can also eat sugar-free gelatin and add spices to food.

Another recommendation is to alternate 1 day exclusively of protein and another day of protein, vegetables and greens until you reach the goal of 7 days. Remembering to ingest 1 spoon of Goji berries on the day that will feed only protein and 2 spoons on alternate days.

Permitted foods

In addition to the proteins listed in the first phase, you can add the following foods:

- Tomato;

- Cucumber;

- Radish;

- Lettuce;

- Mushrooms;

- Celery;

- Chard;

- Eggplant;

- Zucchini.

As for seasonings, you can insert lemon, olive oil, balsamic vinegar and herbs such as parsley, rosemary and cilantro.

Prohibited foods

In the second phase, the foods listed in the first phase are still restricted, with the exception of vegetables and greens.

Sample menu for the second phase

Follow the recommendations of the first phase on the days that are exclusive of proteins, while on the days that will be added vegetables and greens you should perform the following meals:

- Breakfast: 1 cup yogurt or milk + 1 1/2 tablespoons oatmeal + 2 slices baked tomato with cheese or 1 egg pancake with tomato.

- Morning snack: 2 slices of ham + 2 slices of cheese.

- Lunch/Dinner: 250g of meat with tomato sauce and salad of lettuce, eggplant and cucumber or 2 pieces of salmon with mushroom sauce and salad of chard, tomato and zucchini.

- Afternoon snack: 1 yogurt + 1 scoop of Goji berries + 1 hard-boiled egg or 2 slices of cheese.

How to do the third phase of the Dukan diet - Consolidation phase

The third phase is longer, lasting up to 10 days for each kilo that the person wants to lose. Then, you will have to evaluate well the weight lost and how much is left for you to achieve the result you want. Follow the permissions and restrictions of this phase in the reading below.

How it works

In the 3rd phase, it is allowed, besides proteins, vegetables and greens, to add fruits and whole wheat bread. Generally, you should consume only 2 portions (or 2 slices) of these foods per day. In addition, you can eat 1 portion of carbohydrate for at least 2 times a week and have 2 complete meals with any of the allowed foods.

Permitted foods

Allowed foods besides protein, vegetables and greens are:

- 2 servings of fruit a day;

- 2 slices of wholemeal bread a day;

- Brown rice;

- Whole-grain noodles;

- Beans;

Prohibited foods

There are still some foods that are prohibited in your diet and fruits that should not be consumed, these foods are:

- White rice;

- Traditional noodles;

- Fruits such as bananas, grapes and cherries.

Example of menu for the third phase

This is considered the consolidation phase, because you will have a more versatile and free food. The recommended menu for this phase is:

- Breakfast: 1 glass of milk or yogurt + 1 slice of whole wheat bread with cheese, tomato and lettuce + 1 and a half tablespoons of oatmeal.

- Morning snack: 1 slice of ham and cheese + 1 apple.

- Lunch/Dinner: 1 can of tuna with whole grain pasta and pesto sauce + raw vegetable salad + 1 orange or 130 g chicken breast with tomato sauce + brown rice + raw vegetable salad.

- Afternoon snack: 1 natural yogurt + 1 slice of whole wheat bread with cheese + 1 tablespoon of Goji berries.

How to do the fourth phase of the Dukan diet - Stabilization phase

This is the last phase of the Dukan diet, in this phase the menus will be alternated and physical activities must be performed in order to strengthen your body. Probably, when you reach this stage you have already lost a lot of weight, so now you have to stabilize your diet and follow the nutritionist's recommendations in order to avoid the accordion effect.

How it works

In the 4th phase of the Dukan diet, you must follow some recommendations, such as repeating the diet of the first phase at least once a week, doing 20 minutes of exercise daily and eating 3 oatmeal spoons a day.

It is very important that you drink at least 2 liters of water per day, so you will be ensuring the proper functioning of your intestine and eliminating the toxins accumulated in the body. Another option are sugar-free drinks like tea and coffee.

Permitted foods

In this phase, all foods will be allowed. However, you should always opt for whole and skimmed foods, another recommendation is to consume at least 3 portions of fruit a day.

Prohibited foods

No more foods will be forbidden, however, be aware of your diet because it is usually at this stage that the hangover effect occurs.

Example of menu for the fourth phase

In this phase, maintain your diet normally, such as:

- Breakfast: 1 glass of milk or yogurt + 1 and a half tablespoons of oatmeal + 2 slices of whole wheat bread with cheese.

- Morning snack: 4 wholemeal biscuits or 3 nuts + 1 pear + 1 slice of watermelon.

- Lunch / Dinner: 4 tablespoons brown rice + 2 tablespoons beans + 120 g of meat + raw salad + 1 orange.

- Afternoon snack: 4 wholemeal toast with ricotta + 1 yogurt + 1 and a half tablespoons of oatmeal.

Further information about the Dukan diet

The Dukan diet can be a facilitator for many people, especially for those who wish to lose weight quickly. Besides its phases and recommendations, there is other information that must be observed for you to have a safe diet. Check it out!

Safety and scientific evidence of the Dukan diet

Although the Dukan diet has been followed up with its patients, there is still not much research related to the quality level of this method. However, one of the researches already points out its effectiveness in women in Poland who managed to lose 15 kg in 10 weeks.

Important risks and cautions with the Dukan diet

Despite its effectiveness, there is a concern regarding the diet due to the excess consumption of protein that can cause some risks, such as:

- Affects the kidneys: excess protein can harm the kidneys, as this substance is excreted by this organ which can result in kidney failure.

- Headaches and fatigue: the absence of carbohydrates can cause the body to consume the fat in the body and release a substance known as the ketone body. This substance in excess can cause nausea and motion sickness, as well as feeling tired.

- Muscle loss: this problem is caused by the exclusion of carbohydrates from the diet, because the body starts to use the amino acids present in the muscles. This can be harmful to the body depending on the intensity of the diet.

- Increased cancer risk: research shows that excessive protein consumption increases the risk of cancer.

- Risk of hypoglycemia: this risk arises due to the drastic reduction in carbohydrate intake, lowering the blood sugar level and leading to symptoms such as dizziness, weakness and even fainting.

- Impaired mood: people may feel their mood affected as their hormone levels may drop due to the absence of carbohydrates in the body.

- Bone decalcification: the ingestion of large amounts of protein makes the blood acidic and to balance the pH the body uses calcium from the bones.

After all, is it worth doing the Dukan diet?

The Dukan diet offers the benefit of losing weight quickly and efficiently, however, its practice exposes the body to a deficiency of carbohydrates and excess of proteins, which, if the proper precautions are not taken, can cause several problems in your body.

Reducing carbohydrates in the diet can be a momentary solution and you should even achieve the results you want. There are people who have done this diet and have proven its efficiency, besides coming out of it well.

However, it is recommended to follow up with your nutritionist, since you will need to stabilize the carbohydrate levels in your body after the diet. And not to degrade your body and lose the result achieved at the end of the diet.