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Title : Dukan Diet 101: What it is and How it Works
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Dukan Diet 101: What it is and How it Works

Many people want to lose weight quickly.

However, rapid weight loss can be difficult to get and even harder to maintain.

The Dukan Diet claims to produce loss of fast, permanent weight without hunger.

This is a detailed review of the Dukan diet, explaining everything you need to know.

What is the Dukan diet?
The Dukan Diet is a high protein diet to lose carbweight low which is divided into 4 phases.

It was created by Dr. Pierre Dukan, a French general practitioner who specializes in weight management.

Dr. Dukan created the diet in the 1970s, inspired by an obese patient who said he could stop eating any food in order to lose weight, with the exception of meat.

After seeing many of his patients experience loss awesome weight results in your diet, Dr. Dukan published the book Dukan diet in 2000.

The book was finally published in 32 countries, and it became a major sales success. Reportedly, he helped people achieve loss quickly, easily and without hunger weight.

shares some characteristics Dukan Diet high in protein, low carbohydrate diet Stillman and the Atkins diet.

Conclusion: The Dukan diet is a diet high in protein and low-carbohydrate weight loss that is claimed to produce rapid weight loss without hunger
How does the work of the Dukan diet
chicken breast slices

[19459002?] There are four phases of the Dukan diet :. two phases of weight loss and two maintenance phases

diet time begins to calculate their "true" weight, depending on their age, history of weight loss and other factors

spent in each phase it depends on the amount of weight you need to lose to achieve your "real"

weight These are the four phases of the Dukan diet :.

attack phase (1-7 days): diet You start by eating unlimited lean protein, plus 1.5 tablespoons of oat bran per day
cruise phase (1-12 months ) :. lean alternative protein a day with lean protein and non-starchy vegetables to the next, plus 2 tablespoons of oat bran every day
consolidation phase (variable) :. unlimited lean protein and vegetables, some carbohydrates and fats, lean protein one day a week only, and 2.5 tablespoons of oat bran per day. You should do this for 5 days for every pound lost in phases 1 and 2.
stabilization phase (undefined): follow the basic guidelines consolidation phase, but the rules can be loosened as long as the weight stays stable. Oat bran is increased to 3 tablespoons per day
Conclusion: .. The Dukan diet has four phases and the duration of each depends on the amount of weight you need to lose
foods to include and avoid

Each phase of the Dukan diet has its own pattern. This is what is allowed to eat during each

Attack Phase
The attack phase is mainly based on protein-rich foods, plus some extras that provide minimal calories:

lean beef, veal, venison, bison and other animals.
lean pork.
poultry without skin.
liver, kidney and tongue.
seafood (all types).
eggs.
The nonfat milk products (restricted to 32 ounces or 1 kg per day) :. milk, yogurt, cottage cheese and ricotta
tofu and tempeh
seitan (meat substitute made from wheat gluten) [
at least 1.5 liters of water per day (mandatory) .
1.5 tablespoons of oat bran per day (mandatory).
unlimited artificial sweeteners, shirataki noodles and gelatin diet.
small amounts of lemon juice and pickles.
1 teaspoon of oil daily to grease molds.
alternate cruise phase
This phase between two days.

on the first day, dieters are limited to food in the attack phase list. On the second day, the foods that are allowed to attack phase, and the following vegetables: ..

spinach, kale, lettuce and other leafy green vegetables
Broccoli, cauliflower, cabbage and Brussels sprouts
Campana peppers.
Asparagus.
Artichokes.
Eggplant.
Cucumbers.
Celery.
Tomatoes.
Mushrooms.
Green Beans.
Onions, leeks and shallots.
Spaghetti squash.
pumpkin.
turnips.
1 serving of carrot or beet daily.
2 tablespoons of oat bran per day (mandatory). allowed
No other vegetables or fruits. Besides oil 1 teaspoon salad dressing or for greasing molds, you should add no fat.

Consolidation phase
In the consolidation phase, it is recommended to dieters to mix and match any of the food from the attack and lists cruise phase, along with the following:

fruit: 1 serving of fruit a day, for example, 1 cup chopped berries or melon; 1 medium orange, pear, apple, peach or nectarine; 2 kiwis, plums or apricots
Bread: Whole wheat bread .. 2 slices whole day, with a small amount of reduction-fatbutter or spread
Cheese: 1 serving of cheese (1.5 ounces or 40 grams) day.
: Starches. 1-2 servings of starches per week, for example, 8 ounces or 225 grams of pasta and other grains, corn, beans, legumes, rice or potatoes
meat: lamb, pork or ham 1- 2 times per week
celebration meals :. Two "celebration meals" per week, including an appetizer, main course, dessert and a glass of wine
protein meal :. a day of "pure protein" week, where only food allowed in the attack phase
: oat bran .. 2.5 tablespoons of oat bran per day (mandatory)
Stabilization phase
stabilization phase is the final phase of the Dukan diet. It's all about maintaining the improvements made during the early stages of the diet

No foods are strictly off limits, but there are some principles to follow :.

using the consolidation phase as a basic framework for planning meals.
Continue to have one "pure protein" day each week.
Never take the elevator or escalator when you can walk up the stairs.
oat bran is your friend. Take 3 tablespoons of it every day
Conclusion :. The Dukan Diet allows foods rich in protein in Phase 1 and proteins with vegetables in Phase 2 portions of carbohydrates and limited fat is added in phase 3, with the most flexible guidelines in. Final Phase
examples of foods
grilled sea bass fish tomatoes onions and mushrooms

Here are examples of meals for the first three phases of the Dukan diet:

Attack phase
Breakfast

nonfat cottage cheese with 1.5 tablespoons of oat bran, cinnamon and sugar substitute.
coffee or tea with nonfat milk and sugar substitute.
water.
Lunch

roast chicken.
Shirataki noodles cooked in the broth.
gelatin diet.
The iced tea.
Supper

lean meat and shrimp.
gelatin diet.
decaffeinated coffee or tea with nonfat milk and sugar substitute.
water.
cruise phase

Breakfast

3 scrambled eggs.
Sliced ​​tomatoes.
coffee with skim milk and sugar substitute.
water.
lunch

roasted chicken on greens with low fat vinaigrette.
Greek yogurt, 2 tablespoons of oat bran and sugar substitute.
The iced tea.
Supper

baked salmon fillet.
steamed broccoli and cauliflower.
gelatin diet.
decaffeinated coffee with milk and sugar substitute fat no.
water.
Consolidation phase
Breakfast

omelet made with 3 eggs, 1.5 oz (40 grams) of cheese and spinach.
coffee with skim milk and sugar substitute.
water.
lunch

Turkey sandwich 2 slices of wheat bread.
half cup of cottage cheese with 2 tablespoons of oat bran, cinnamon and sugar substitute.
iced tea.
Supper

roast pork.
grilled zucchini.
1 medium apple.
decaf coffee with skim milk and sugar substitute.
water.
Is the Dukan diet based on evidence?
there is little quality research available on the Dukan diet.

however, a study of Polish women who followed the Dukan diet revealed that ate about 1,000 calories and 100 grams of protein per day while the loss of 33 pounds (15 kg) in 8-10 weeks ( 1).

In addition, many studies show that the other rich in protein, low carbohydrate diets have substantial benefits for weight loss (2, 3, 4, 5, 6, 7, 8).

There are several factors contributing to the beneficial effects of protein by weight.

One of them is the increase in calories burned during gluconeogenesis, a process in which the protein and fat are converted into glucose when carbohydrates are restricted and protein intake is high (9).

body's metabolic rate also increases significantly higher after eating protein after eating carbohydrates or fats, and also makes you feel full and satisfied (10, 11).

protein hormone ghrelin also decreases hunger and increases the feeling of satiety hormones GLP-1, PYY and CCK, so you end up eating less (12, 13, 14, 15).

However, the Dukan diet is different from many high protein diets restricts related in both carbohydrates and fats. It is a diet high in protein and low in carbohydrates and low in fat.

The justification for the restriction of fat on a low carbohydrate, high protein diet for weight loss and health really is not based on science.

In one study, people who ate fat with high protein, low carbohydrate meal burned an average of 69 calories more than those who avoided fat as well (16).

The initial stages of Dukan diet are also low in fiber, despite the fact that a daily serving of oat bran is required.

portions of 1.5 to 2 tablespoons of oat bran contain less than 5 grams of fiber, which is a very small amount that does not provide the many health benefits of a diet high in fiber (17 18).

is more, several healthy sources of fiber, such as avocados and nuts, are not included in the diet because they are considered too high in fat

Conclusion :. Although there is no quality studies have been made in the own diet Dukan, a lot of evidence supports the high-protein, low-carbohydrate approach.
Is Safe and Sustainable Dukan diet?
Woman standing on the scale, frustrated

security Dukan diet has not been studied.

however, concern about high protein intakes havebeen raised, especially its impact on the kidneys and bone health (19, 20).

in the past, it was believed that a high protein intake may lead to kidney damage.

But the latest research has shown that high protein diets are not harmful to people with healthy kidneys (21, 22,23).

however, people who tend to form kidney stones could potentially see a worsening of their condition with a very high protein (24) consumption.

Bone health will not suffer a diet high in protein or whenever high potassium vegetables and fruits are also included (25).

fact, recent research suggests that high protein diets actually have a beneficial effect on bone health (26, 27).

People with kidney problems, gout, liver disease or other serious illness should speak with a doctor before starting a diet high in protein.

regarding the sustainability of the diet will, complicated rules and restrictive diet can make it difficult to follow.

Although most people lose weight in the first 2 phases, in general, the diet is quite restrictive, especially in the days "pure protein" consisting only of lean protein.

maintenance phases include carbohydrate foods like bread and starches, but discourage many healthy foods high in fats, which can be a bad idea.

including fats found naturally in animals and plants makes a more pleasant and easier healthy diet low in carbohydrates meet in length. term

Conclusion :. The Dukan diet is probably safe for most people, but people with certain medical conditions may have problems
Dukan diet can work, but has issues
True to its claims, the high protein diet Dukan can cause rapid weight loss.

However, it also has several features that can make it difficult to sustain long-term.

in general is a quick weight loss diet that can work, but the forces to avoid unnecessarily many healthy foods

Source :. https://authoritynutrition.com

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