The Dukan Diet is a weight loss program that claims to be the only one that can guarantee its users will lose up to 10 lbs. per week. It's been around since the 1990s, but recently rose in popularity due to an episode of Dr. Oz featuring it as a "miracle diet."
So what's so special about this diet? Well, for starters: there are four phases you go through before reaching your goal weight! The idea behind this system of phases is that it helps teach people how to maintain their new slim figures after they've lost all their excess pounds by teaching them how to make healthier food choices while still losing weight quickly and efficiently.
The Dukan Diet is a high-protein, low-fat, low-carbohydrate diet. It is divided into four phases.
The Dukan Diet is a high-protein, low-fat, low-carbohydrate diet. It is divided into four phases. The Dukan Diet was developed by French physician and nutritionist Pierre Dukan.
The Attack Phase lasts 1 to 10 days, depending on how much weight you want to lose in that time frame. During this phase you consume only protein foods: meats, seafood, poultry and dairy products (no vegetables except for cucumber). You should also have one or two small servings of carbohydrates each day but no more than 100 grams total per day (maximum). The Attack Phase ends with the introduction of some fruits and non-starchy vegetables into your diet in order to prepare your body for the next phase.
Attack Phase
After the initial phase, you will move into the second phase of the diet. This is called the attack phase, and it allows you to eat a greater variety of foods with some restrictions.
During the attack phase, you should continue to eat protein foods at every meal. You can consume as many eggs, meat and poultry as you want without any limits on portion size or daily calorie intake. In addition, low-fat dairy products are allowed in this phase; however, beware that some dairy products contain added sugar (like flavored yogurt) which will stall weight loss if consumed excessively.
During this period many Dukan Dieters also enjoy higher carbohydrate vegetables like peas, artichokes and potatoes with less concern over portions than during previous phases because they are lower in calories than most other vegetables available during other stages of the diet plan.
The Attack Phase ends when your body mass index reaches 15 or less—this usually takes about one month depending on how much weight was gained during the first three days of transition into Attack Phase.
Cruise Phase
In the Dukan Diet, Cruise Phase is a four-week weight loss phase. This phase is designed to help you continue losing weight and maintain your results.
During cruise phase, you must:
Eat no more than 70g of carbs per day (no more than 2g per meal or snack)
Eat no more than 20g of carbs per day (no more than 1g per meal or snack)
Eat no more than 10g of carbs per day (no more than 40g of carbohydrates each week)
Consolidation Phase
During the consolidation phase, you’ll learn to eat in moderation and maintain your weight. The goal of this phase is to help you make permanent changes that will allow you to have a healthy relationship with food. In order to achieve this goal, it is imperative that you learn how to recognize hunger and fullness cues. The Dukan Diet offers strategies for recognizing these cues through its four pillars:
1) Eat only protein during the day and vegetables at night
2) Drink water at least one hour before meals
3) Take fiber supplements as needed (Dukan recommends Miralax)
4) Exercise regularly
Stabilization Phase
The stabilization phase is the third and final phase of the Dukan Diet. During this time, you’re only allowed to eat from a list of approved foods that contains plenty of protein and vegetables—but no more than 20 grams of carbohydrates per day. You can also eat as much protein as you want during this stage, but it’s recommended that you stick to leaner meats like chicken breast instead of red meat when possible.
You can also eat other types of vegetables in addition to your allotted amount of non starchy vegetables (such as zucchini). As long as they're approved by your dietitian, they're fair game!
The Dukan Diet is not an easy one to follow and can be pretty hard on your digestive system at first—especially if you're used to eating lots of carbs every day! However, if you have patience with yourself and stick with it long enough, then this diet just might work for you too.
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Pierre Dukan (Author)
