“A nutrition expert weighs in on the high-protein, low-carb, low-fat diet made for meat lovers. It has never been easier to eat a diet rich in protein and bacon while still enjoying the occasional cheeseburger”.
The Dukan Diet is a very strict, rapid weight-loss diet which lasts for approximately two to three weeks. This diet promises people that they can go from the “starving stage” to the “all clear” in just three weeks. Here’s what dietitians have to say about it:
Kate Middleton’s public announcement that she follows the Dukan Diet helped the diet gain popularity. It’s been around for a long time and was well-known even before her announcement.
The Duchess of Cambridge followed a Dukan Diet for her royal wedding in 2011 and 2012. Many people have at least heard of this diet before, but what is its connection to weight loss? The Dukan Diet is a low-carb, high-protein diet. It is a high-protein diet because proteins are more filling than carbohydrates and fats. The Duchess of Cambridge followed this diet in the years leading up to her wedding to Prince William.
The Dukan Diet is a high-protein & low-carb weight loss plan created by doctor Pierre Dukan. It was introduced in 2000 and can result in substantial weight loss and lower blood pressure. But while this diet certainly has a lot of promises and positive aspects, it’s not without its flaws.
Exactly what is the Dukan Diet?
The Dukan diet is a popular and effective way to lose weight. It’s a high-protein, low-carb, and low-fat diet that’s been successful for many people around the world. Since its launch in 2011, this book has been able to sell more than seven million copies globally.
The Dukan Diet consists of four phases: attack, cruise, consolidation, and stabilization. The first two phases are focused on weight loss and they set your protein intake at around 40% of your daily calorie consumption. This is well above what most people typically eat, but is necessary to promote the weight loss phase. The third and fourth phases both focus on preserving weight loss, with the other two focusing on boosting your healthy weight.
Is the Dukan Diet really helpful for weight loss?
U.S. News & World Report ranked the Dukan Diet 41 out of 100 on its list of best diets overall, and 31 out of 50 for weight loss .” The Dukan Diet is not recommended by the American Heart Association, says that its low-carbohydrate, high-protein diet can increase the risk of heart disease and stroke”. The Dukan Diet is one of the more restrictive diets out there, so it can be difficult to keep up for a long period. The diet claims that you can lose up to 10 pounds within the first week, though studies have found this number can be anywhere from 2-8 pounds.
The Dukan Diet has been criticized for lacking scientific support and there haven’t been many studies to date. But studies have shown that high-protein, low-carb diets can be effective for weight loss in the short term.
According to a study from Applied Physiology, Nutrition and Metabolism, women who are prediabetes can reduce their risk of heart disease with low-carb diets such as the Dukan Diet. However, most studies don’t include restricting fat as well as protein which is how the Dukan diet works. So it’s hard to tell if this has an impact on both the short and long-term effects of this diet.
More research and evidence are needed to support the claims that following low-carb, high-protein, low-fat diets, such as the Dukan Diet, are safe and effective for weight loss.
How fast is weight loss on the Dukan diet?
The Dukan Diet claims you can lose up to 4-6 lbs in the first week and 2 lbs a week, during the second half of the diet. During these two stages, you will focus on your weight and stabilize it. You will only be eating 1500 to 1800 calories per day and going for walks both mornings and evenings. You should lose 1-2 pounds each week at this phase. Some people say that you can lose as much as 10 pounds in the first week, but this is not recommended by Dukan Diet experts.
Dukan Diet Phase One: Attack PhaseThe Attack Phase focuses on appetite reduction, calorie restriction, weight loss, and fat burning. Attack meals utilize the glycemic index to help control blood sugar levels and prevent cravings. Low-carbohydrate snacks are allowed to avoid sudden blood sugar drops in between meals.
Attack meals may include eggs for breakfast for protein and appetite suppression; lean beef or chicken for lunch with a leafy green salad; and lean protein, such as salmon or cod, for dinner. Attack vs maintain: Maintain is a diet plan that does not promote weight loss but aims to keep weight at a certain level without gaining or losing it. The attack is a diet plan that consists of strategies to lose weight quickly by cutting calories and increasing metabolism.
Who is the Dukan Diet good for?
The Dukan Diet is sustainable, meaning that it’s safe to eat as a long-term regimen. It’s also good for anyone who wants to lose weight quickly, particularly people with a lot of weight to lose.
The Dukan Diet is heavy on protein, so it can help keep you from losing muscle – a big trap many people fall into with diets. This is a good fit for someone looking to lose weight while maintaining muscle mass.
According to the Dukan Diet expert, Danielle Angelone, there are many long-term health problems with following this diet. “This diet would work for someone who wants to lose weight quickly and doesn’t care if the weight comes back on quickly after such a restrictive diet.”
Cording agrees and notes that “you have to be willing to eat very restrictive foods” if you want to lose weight and keep it off.
The drawback of the Dukan Diet
Dukan Diet is a popular weight-loss diet more reminiscent of the Atkins Diet. The biggest drawbacks have been reported to be its restrictive nature, lack of exercise, and the potential for heart problems.
The Dukan Diet can result in significant weight loss, especially for people who are very overweight. The diet is very strict and restrictive and requires a lot of planning, but it might be worth it if you are aiming to lose as much weight as possible. If you limit your diet in this manner, it can lead to nutritional deficiencies.
While a high-protein, low-carb diet may be more effective in the short term, it could also harm your kidneys in the long term. It can also cause side effects like headaches, lethargy, and constipation.
The Dukan Diet might not have many of the benefits you’re looking for to promote or manage chronic diseases like heart disease and diabetes. The first two phases of this diet lack fruits, vegetables, and whole grains—hallmarks of a heart-healthy and diabetes-friendly diet. However, someone who is in the Consolidation and Stabilization phases may be able to maintain a healthy weight and good overall health.
How to get started on the Dukan Diet?
Before beginning the Dukan Diet, establish your desired weight. This is referred to as your True Weight and will help determine how long you should stay on each of the three phases of the diet.
Before the Attack phase, be sure to stock your kitchen with approved foods. It’s also helpful to take advantage of the Dukan Diet website, diet book, cookbook, and Facebook page for high-protein, low-fat and low-carb recipe ideas. The website for the Dukan Diet has lots of info about all the phases of the diet. And has a robust FAQ section as well as coaching for the first 3 phases.
Before starting the Dukan Diet, it’s important to consult with your doctor. If you have any pre-existing conditions or are prone to kidney stones, it’s crucial to let your primary care physician know so they can help manage them. Pregnant and breastfeeding women should also avoid this diet. Visit the Dukan Diet website for more information and resources.
Why does the Dukan Diet have phases?
The Dukan diet first encourages a focus on protein, before including whole grains, fruit, and carbs. Scott Keatley, R.D., of Keatley Medical Nutrition Therapy explains more. ‘The idea is to reset your palate so you’re satisfied with healthy meals and reduce cravings for less healthy food’, Dr. Faro says.
Soluble fiber helps you avoid constipation and keeps you feeling full. But it’s also a great way to reverse your cholesterol levels. Which lowers your risk of getting heart disease and diabetes. Soluble fiber can slow the absorption of sugar, protein, and fat in your intestines.
Phase 1 – Attack
As you probably know, the Pure Protein phase is meant for non-carers who find it day to eat protein-rich & fat-free foods such as fish, poultry, eggs, and plant proteins like tofu. You can also have 1.5 tablespoons of oatmeal per day while on this plan. According to Dr. Dukan, oat bran is meant to reduce cholesterol levels and help with diabetes. But is also there for reasons of adding fiber to your diet and promoting feelings of fullness. The length of this phase varies from two to seven days for different weight ranges.
Phase 2 – Cruise
After several days in phase 2, you will reintroduce non-starchy vegetables, such as cucumber, mushroom, spinach, and asparagus. You will be alternating between a protein-only day and a protein-vegetable day, with two tablespoons of oat bran each day. Stay in this phase until you reach your True Weight (body weight adjusted for the right amount of body fat).
Phase 3 – Consolidation
The third, “hold steady”, phase is meant to prevent the rebound effect and maintain weight loss. Learn how you can add back some of your favorite foods while still moving forward with healthier eating habits. “Phase 3:” “…Every (five) day, you will continue following the same diet. You will consume two tablespoons of oat bran, with one serving coming from the Attack phase and another coming from the Pure Protein day.”
Moreover, during the Consolidation phase, your diet should include one to two portions of fruit (excluding bananas, grapes, figs, and cherries) and two slices of whole-grain bread. You’re also allowed to consume a wide range of foods. You can eat 1.5 ounces of hard cheese, and up to two servings of starchy food. Also, one or two celebration meals (or weeks) per week. A celebration meal includes an appetizer, entrée, dessert, and one glass of wine.
Phase 4 – Stabilization
The final phase is where you have a lot more freedom with your diet. You can eat whatever you want, but should still reduce the fat and increase the protein intake. A “Pure Protein” day is required about once per week and it’s important to stay on top of other health indicators.
For this diet, you should drink six to eight cups of water a day. For more information on what you should eat, click here!
What do you eat on the Dukan Diet?
There are four phases in the Dukan Diet. The first two phases restrict foods severely, especially the Attack phase which doesn’t allow healthy fats, fruits, and vegetables.
What can’t you eat on the Dukan Diet?
It can depend on the phase you’re in. For example, during Phase 1, it’s mainly just protein allowed, though you might be able to eat a little carbohydrate if there’s a time that allows for non-starchy vegetables. On the Dukan Diet, people are advised to stay away from carbs like white bread and pasta once they reach the Consolidation Phase. Even then, they’re encouraged to select whole-grain bread over white bread.
Keatley points out that many people have a hard time getting past the attack stage and continuing the rest of the diet. However, you should be able to eat whatever you want by the end if you follow it as planned. How does the diet work? The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to control seizures. It has been proven to help with some other medical conditions as well.