The Dukan diet was famously known as a creation of nutritionist Pierre Dukan who promises an instant loss of at least 10 pounds in a week.
The Dukan diet is similarly like a keto diet. Their main aim is to force the body to achieve ketosis by burning the fat instead of the usual carbohydrates. Like the keto diet, the Dukan diet has a list of food plans and the foods that are not applicable to you. This food list is all good in fat content and has a very limited amount of carbohydrates in it.
The Dunkan Diet
The Dukan diet is divided into four divisions.
The first phase of the Dukan diet is called the attack phase. The timeline of the first phase is ten days. During this period, your diet has no holds barred when it comes to lean protein consumption, given that you drink at least 6 glass of water and you eat at least 1.5 spoonfuls of oats.
This phase is the second phase of the Dukan diet, and it is called the “Cruise” phase. The timeline of this phase is going to take months. During this phase, you consume a no holds barred amount of vegetables that are non-starch based, given that you add a spoonful of oat bran in your diet.
The third phase of the Dukan diet is called the “Consolidation” phase. In the consolidation phase, you can still consume unlimited amounts of vegetables that are non-starch based, given that you consume a piece of any fruit, slices of bread (whole-grain) and a serving of cheese. This phase is said to be rewarding and quite lenient since it will give you a leeway to eat any kinds of food for one to two meals and an added starchy food for at least one serving.
The final phase or the fourth phase of the Dukan diet is called the “Stabilization” phase or the ongoing phase. The final phase is applicable to the rest of your life. During this phase, you can practically eat anything just as long as you follow the diet plan of the attack phase once every week of your lifetime. This phase also requires you walking for at least 20 minutes every day and consumption of three spoonfuls of oat bran for every day too.
In this last phase, you are allowed to eat any artificially sweetened food, as long as your coffee and tea are unsweetened. You are allowed a glass of wine for a day.
Is the Dunkan Diet Easy to Do?
The level of effort in the Dukan diet is pretty average when compared to other types of diet. You do not need to incorporate super expensive food to your diet, nor you need weird types of food to consume. You just need to restrict certain types of food in each phase of the Dukan diet. At times, eating oat bran and lean protein can be quite boring, but it really pays off at the end.
The great thing about the Dukan diet is it allows diet preferences for vegans, gluten-free junkies and many more types of preferences.
Vegan: You can still eat a number of your regular vegetables, but you are not allowed to eat beans, nuts, and lentils. To provide lean protein in your diet, there are lean protein alternatives for you like tofu or tempeh.
Low-fat diet: The Dukan diet is perfect for this type of preference. The Dukan diet is all about lean protein, vegetables, and fruits. Fat is out of the Dukan diet’s list. The Dukan diet is especially useful if you are avoiding heart-related illnesses.
Gluten-free: Like the low-fat diet, a gluten-free diet is also a perfect fit for the Dukan diet. The first few phases of the Dukan diet restricts your gluten food intake, but as the phases go on longer, the phases relax a bit on gluten.
Is the Dukan Diet Effective?
In its face, the Dukan diet works, especially in its first few phases. You will lose a lot of pounds in the first few phases of the Dukan diet due to the fact that you eat no fat or carbs and just chow down on lean protein, fruit, and vegetables.
If you come and think about it, high in lean protein diet is effective in weight loss because you consume fewer carbs. Science though has not confirmed yet the results and positive outcome this type of diet has in the long run. The thought of the Dukan diet’s side effects in the long has us thinking about whether the diet’s benefits outweigh the risks it will bring us in the future.
The Dukan diet is quite adaptable in almost all diet preferences, but if it involves certain health risks or conditions like heart disease or renal diseases, the Dukan diet might not be a good idea for you. In addition to that, if your doctor prescribes a certain diet for you in relation to your condition, you might want to set aside the Dukan diet first.
The Dukan diet is actually quite healthy since it focuses on lean protein. High in lean protein diet also makes you feel full in a long span of time making it possible for you not to have a desire the overeat.
The Dukan diet on its face seems to be healthy, but in reality, it is not healthy. If you come to think about it, it forces your body on a certain type of diet that is one-sided (lean – protein inclined). This is not a well-balanced diet at all and leaving it this way for many years or so for a lifetime might lead to undesirable effects in the future.
The answer to the question of whether the Dukan diet is effective is a resounding yes. But when you look at its safety and future benefits, it might not do you good. The Dukan diet is an ideal type of diet for those seeking to lose weight quickly in a span of a short time.