Dukan Diet Plan
The Dukan Diet plan consists of 4 phases that help a dieter lose weight and ensure that they do not regain any of the lost weight. The Dukan diet differs from other weight loss diets in a way that when a person follows the Dukan diet, they do not need to count calories that they consume or ration the meals that they eat. The dieter can eat as much food as he or she wants as long as what they eat conforms to the diet plan, which is eating protein-rich food that is low in calories and fat. The food that a dieter eats in all phases of the Dukan diet is protein rich food accompanied with plenty of water to wash out the uric acid that the body produces due to consumption of meat. Like other diet plans, a person who follows the Dukan diet would experience fast weight loss in the first phase, this helps motivate the dieter to follow the diet rigorously. Let’s take a look at the various stages of the Dukan diet below.
Stages of Dukan Diet Plan
The Dukan diet is made up of 4 phases these diet phases are:-
Phase 1: Attack Phase
During the 1st phase or attack phase of the Dukan diet, a person is required to eat ffat-freelean meat or lean protein, 11/2 tablespoons of oat bran and at least 1 1/2 litres of water daily. The dieter can eat low fat meat other than pork and lamb. Meat like fish, poultry, lean beef or egg whites and low or no fat dairy products are recommended. The person is required to maintain this phase for approximately 10 days and a dieter can expect to lose between 5-7 pounds in a week.
Phase 2: Cruise Phase
The second phase of the Dukan diet is the cruise phase, during this phase of the Dukan diet plan, a dieter is allowed to eat non-starchy vegetables along with 2 tablespoons of oats and lean meat or lean protein. Vegetables like peas, corn and potatoes that contain starch are to be avoided during the cruise phase of the Dukan diet. The dieter is to drink plenty of water to keep the body hydrated and to wash out toxins and uric acid. The second phase can be continued as long as you do not meet your weight loss goal. A person would lose approximately 2 pounds of weight per week.
Phase 3: Consolidation
During the 3rd phase or consolidation phase of the Dukan diet plan the dieter is allowed to eat unlimited quantities of lean protein, pork and lamb can also be eaten during this phase along with vegetables, one piece of low calorie and low sugar fruit, 2 slices of whole grain bread, 1 piece of low fat cheese. During the 3rd phase of the diet dieters are allowed to have 1 meal where they can eat what they want ever week. However, it is recommended that the dieter does not gorge on food. During the 3rd phase of the Dukan diet, the dieter would have to mould their dietary habits. To follow the prescribed diet on one given day( phase 1 diet) of the week and maintain this lifestyle. This phase is very critical. If a person does not follow the plan, they would regain the lost weight.
Phase 4: Stabilization
During the 4th phase of the Dukan diet, the dieter enters the maintenance phase of the diet plan, During this phase, the dieter can eat any food without gaining weight as long as they follow the rules of the diet plan( maintain the phase 1 diet on one day of the week). Along with following this rule a person needs to exercise for at least 20 minutes daily, exercises like walking, jogging, running and swimming are recommended.
How does the Dukan Diet Work?
The Dukan diet works on the following principle that the phase one of the diet plan causes fast and rapid weight loss. The next phase helps the body to adjust to the weight loss and allows the body to recuperate from rapid weight loss. The third phase helps you discipline yourself to following the plan and helps you keep the weight off. The fourth phase is a lifelong phase and helps you maintain the weight loss.
The side effects of the Dukan diet:
As the Dukan diet is a predominantly high protein diet, it does have some side effects and negatives:-
- Flu symptoms: The diet can induce flue like symptoms caused by the body showing withdrawal symptoms to carbohydrates. Symptoms include headaches, nausea, lethargy, irritability, and loss of concentration may be experienced. These symptoms should only last a short time.
- Ketosis: Ketosis is a process where the body burns fat instead of carbohydrates. However, ketosis can put a strain on the kidneys and liver and extreme cases of ketosis can lead to liver or kidney damage.
- Bad breath: A person on a high protein diet can experience bad breath, constipation, dry mouth, fatigue and urine odors.
People suffering from liver and kidney disorders are advised not to follow the Dukan diet.
Note: Always consult with your health professional before attempting any diet!