The Dukan diet is a diet system that was formulated by Dr. Pierre Dukan based on his 40 years of experience in the field of weight loss.
This diet cuts one’s intake of carbohydrates while recommending a high protein intake. The diet has been popularized by Dr. Pierre Dukan through the his book The Dukan Diet.
This dietary system calculates one’s ideal weight based on factors such as age and history of weight loss. The entire diet is aimed at reaching one’s true weight and then maintaining it. Unlike other diets, this diet is a lifelong regime meant to help people to not just lose excess weight but also to maintain that weight for life.
The phases Of Dukan diet
The weight loss plan devised by Dr. Pierre Dukan is based on four phases, out of which two are targeted at weight loss and two are for stabilization of the reduced weight. The cornerstone of the diet is the list of 100 foods that one is permitted to eat without any limits on the portion sizes. This makes the diet an attractive choice as it reduces hunger pangs. The list of 100 foods includes 72 proteins, 28 vegetables, meat, fish, seafood, fat-free dairy, and vegetable proteins.
Attack phase: The attack phase of the diet lasts for 5 to 10 days. It is meant to trigger a very quick radical weight loss that will help motivate the person to stick with the diet plan. In this phase, the person is allowed to eat only natural animal protein foods in any quantity that will be filling and not cause any cravings. Exercise can be done gradually in the mornings.
Cruise phase: In this phase of the Dukan diet, non-starchy vegetables are reintroduced into the diet and one is allowed to alternate between pure protein days and protein plus vegetable days. This phase aims at a sustained and steady weight loss until the true weight target is achieved. A 30-minute brisk walk is recommended during this stage. This phase lasts 3 days for every pound to be lost.
Consolidation phase: This phase reintroduces starchy vegetables into one’s diet and aims at sustaining the true weight that one has achieved in the last phase. One is gradually allowed to eat foods in small quantities that were not allowed initially. The duration of this phase is calculated at 10 days for every pound of weight that one has lost. One is recommended to continue walking briskly for at least 25 minutes a day.
Stabilization phase: This phase of the Dukan diet is a lifelong one that helps keep off the extra weight for life. One is encouraged to avoid falling back into old habits and to commit to eating 3 tablespoons of oat bran every day, thus maintaining the one pure protein day every week. The person is also advised to always take the stairs and avoid using elevators.