The Dukan diet is a diet that has high protein and low carbohydrate content.
Pierre Dukan, a former French physician and self-proclaimed nutritionist, created this eating method.
It is also called the Dukan method and is based on how hunter-gatherers may have eaten.
The diet consists of 100 foods, all ideal proteins or vegetables. Individuals can consume as much as they want, provided they only eat those 100 foods.
The Dukan diet may play a role in weight loss, but research has linked it to possible health complications that include kidney disease and liver disease.
Also, it may not provide the entire range of nutrients the body requires.
This article will examine the Dukan diet method, whether and how it works, and some possible risks.
The Dukan diet requires people to consume high-protein foods and minimize their carbohydrate and fat intake.
It concentrates on natural foods instead of packaged foods and encourages daily exercise.
The Duncan diet comprises 100 foods, of which 68 are pure proteins, and 32 are vegetables.
In the later stages of the diet, an individual can include extra food.
The Dukan diet relies on the theory that consuming a lot of protein can assist people in losing weight, and this is because:
- High-protein foods are lower in calories
- Consuming protein can help individuals feel full
- Digesting protein makes use of more energy, so the body burns a few extra calories
Limiting carbs and fats provokes a starvation-like state, which compels the body to use fat reserves for energy. This is similar to Atkin’s diet.
Stages
There are four major stages in the Dukan diet:
The Attack Stage
The attack stage involves consuming foods from the “pure protein” list. It seeks to boost weight loss by triggering the metabolism by consuming a high amount of protein-rich foods but digesting protein requires extra calories.
There have been claims that no particular food can jump-start the metabolism. However, exercise can boost it.
At this stage, people may lose weight because they cut back on carbs, which eliminates water from the body.
This water loss and dehydration may lead to increased weight loss. The attack stage often lasts about 2 to 5 days, but people who aim to lose more than 40 pounds can remain in this stage for longer than 7 Days.
During this stage, a person can consume 68 Pure Proteins. These pure proteins are lean protein sources, including lean beef, fish, eggs, soy, cottage cheese, chicken, and fat-free dairy.
Your selection needs to be low in fat and have no added sugar. People can consume as much as they like, and there isn’t any calorie counting.
The diet requires them to consume at least 1.5 tablespoons (tbsp) of oat bran daily. Oat bran has a high fiber content, ensuring the body does not break down or digest most carbohydrates.
High-fiber foods help suppress hunger, and individuals must consume at least 1.5 liters (l) of water and exercise for 20 minutes daily.
The Cruise Stage
The cruise stage aims to gradually decrease a person’s body weight by including 32 specific vegetables in the diet.
People can now consume all 100 food items on the list, but they should rotate between pure protein days and protein with vegetable days.
This stage’s duration depends on how much weight the individual wishes to lose. It can last three days for each pound.
One can consume unlimited low-fat proteins and infinite quantities of nonstarchy vegetables, including spinach, okra, lettuce, and green beans.
In the cruise stage, the diet requires them to consume 2 tbsp of oat bran and exercise for 30 to 60 minutes daily.
The Consolidation Stage
In the consolidation stage, the goal isn’t to lose weight but to avoid gaining it back. A person is permitted to introduce a few starchy foods.
They can now consume:
- Vast amounts of protein and vegetables
- 1.5 ounces of hard-rind cheese
- One portion of the fruit
- Two slices of whole-grain bread
They can also have one or two portions of starchy food and one or two weekly celebration meals. During the celebration meal, the person can eat whatever they choose.
This stage requires them to consume pure protein foods once a week, preferably on the day of each week. They also need to work out for 25 minutes per day.
The Stabilisation Stage
The stabilization stage is the long-term maintenance aspect of the plan.
The person shouldn’t expect to lose or gain weight throughout this period.
They will have an all-protein day for one day each week, just like in the attack stage.
Apart from that, they can consume whatever they choose, provided they obey these simple rules:
- Consume 3 tbsp of oat bran every day
- Take the stairs as frequently as possible
- Have a “pure protein day” every Thursday
- Workout for 20 minutes a day
- Drink 1.5 litres of water every day
The stabilization stage is a long-term plan that becomes part of the individual’s lifestyle.
People can eat unnatural sweeteners, vinegar, sugar-free gum, and spices at this stage.
The diet also suggests taking multivitamins along with minerals.
Does It Actually Work?
Maintaining a high-protein diet may result in weight loss, but studies have not verified that this is healthy.
Following a 2014 review, high protein diets may facilitate weight loss for several reasons, which include:
- Making the person feel full
- Decreasing the levels of a hunger hormone known as ghrelin
- Boosting the balance of glucose in the body
- Inducing diuresis, or a loss of body fluids
Nonetheless, scientists have pointed out that the diet restricts specific food groups like grains and fruits, which implies that it isn’t nutritionally complete.
It can be a challenging and inconvenient diet because it requires an individual to prepare every meal from scratch.
Eating out is allowed, but it might be challenging to control the food preparation procedures in a restaurant.
The Dukan diet has numerous rules that might make it tough to maintain, particularly if others in the family aren’t following it. Other issues include the following:
- The early weight loss will mostly be water, which is interim
- Lean protein that includes meat and fish can be expensive
- The rules are rigorous, so it can not be easy to follow for long
Risks
Until now, the study has not verified that high-protein foods are a healthy method for weight loss.
Following a few health experts in the United Kingdom, the Dukan diet “is not nutritionally balanced,” and “the diet increases the risk of long-term health complications if people don’t obey the rules.”
The 2014 review reveals that consuming a lot of protein with a Western diet may increase the chances of metabolic disease.
High-protein diets can also put the kidneys under pressure because they desire to eradicate waste generated during protein digestion.
A 2015 study revealed that following the Dukan diet for a more extended period can pose health risks, including:
- Kidney disease
- Osteoporosis
- Liver disease
- Cardiovascular disease
The Difference Between the Dukan Diet and the Atkins Diet
According to the Dukan diet website, the Dukan and Atkin diets are similar because they both decrease carbs.
Nonetheless, there are some significant differences:
- In the Dukan diet, people aren’t required to count calories, carbs, or other nutritional values
- The Dukan diet provides a list of 100 foods, with a few other items in the ultimate stage, while Atkin’s diet is more restrictive.
- The Dukan diet focuses on low-fat protein, such as fat-free dairy products, while Atkin’s diet does not restrict meat, dairy, or saturated fats.
- The Atkin’s diet allows bars, shakes, and other packaged foods, while the Dukan diet is based on 100 natural foods.
The Dukan diet is high in protein and low in carbohydrates. Although it may assist people in losing weight, research has associated the diet with some likely health complications.
Also, any weight loss may affect the daily workout the diet requires.
Discussing your diet with a doctor or nutritionist before making any significant changes would be helpful.
These healthcare professionals can suggest other healthy means of losing weight.
