The Dukan Diet
A French diet that has helped many A-list celebrities lose weight.
- Established: Book published in 2000 after over 20 years of research
- Founder: Dr. Pierre Dukan
- Headquarters: Paris, France
- Accessibility: Book and online coaching
- Diet Type: Low-glycemic index, high protein and low-carbohydrate
- Gender: Male and female
- Celebrity Endorsements: Kate Middleton, Jennifer Lopez, Gisele Bundchen
The Dukan Diet is a French-based weight loss plan that was rumored to be followed by Kate Middleton, model Gisele Bundchen and Jennifer Lopez, following their pregnancies.
Created by Dr. Pierre Dukan, the diet is the number one weight loss plan in the UK attracting women of all shapes, sizes and ages to help them lose weight. It is also referred to as the "Je ne sais pas maigrir" ("I don't know how to lose weight") diet plan.
The plan is centered around eating protein-based meals in a four-cycled program. The four cycles are: Attack, Weight Loss, Stabilization and Cruise.
The Dukan Diet is a remastered version of the Protein-Sparing Modified Fast (PSMF), which is a high-protein diet that was created over three decades ago for obese individuals.
The Dukan Diet has been criticized for being a fad diet as well as a diet that may be dangerous because of its strict guidelines.
You can expect to lose three to five pounds per week while following it.
There is both a Dukan Diet website and book that lays out very clearly what the diet entails including what you can and can't eat, portion sizes and the length of time you should remain in each phase in relation to your weight loss goal.
A new English language edition of Dr. Dukan's book was released on April 19, 2011. It is called The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever and claims to be "The Real Reason The French Stay Thin." There is also a companion cookbook.PRO
- Will result in weight loss
- Can help to jump-start a sluggish metabolism
- Includes a daily exercise plan
- Strict guidelines are likely to cause weight regain
- May be dangerous for some who are at risk for electrolyte imbalances
- Considered a fad diet
- Likely to produce moodiness and lethargy especially during the first phase
The Dukan Diet is comprised of four specific phases that cycle the kinds of protein and carbohydrates you consume. The reason for this cycling is to dip into fat stores for energy and trick the metabolism into an efficient fuel-burning machine.
Few starchy carbohydrates are allowed except for those in the form of low glycemic vegetables like lettuce, spinach, celery, cucumbers, bell peppers, tomatoes, radishes and broccoli. In addition, oat bran should be consumed each day. Its amount varies according to the phase of the diet you are in. Oat bran is also a staple ingredient in many of the Dukan Diet recipes.
Here is a breakdown of the four cycles:
Attack Phase: Only very lean veal, beef, chicken (skinless) and turkey (skinless), fish and shellfish, eggs, fat-free dairy products are allowed. Greek yogurt with 0 percent fat and plain yogurt are considered great choices for dairy. Tons of fresh water is also required. This phase should not be followed for longer than 10 days.
Cruise Phase: Alternating in five-day cycles, you cycle back and forth between eating protein and non-starchy vegetables and eating only protein. No butter or oil can be used and tons of fresh water is required. Follow this phase until your goal weight is attained.
Consolidation Phase: One serving of fruit, two slices of whole wheat bread and 1.5 ounces of cheese is allowed each day. Two times each week, you are allowed to eat two 5-ounce servings of starch, like potatoes, rice or another grain. Protein is also a mainstay. In addition, two times a week, you can eat a cheat meal including wine and dessert. But the day after these cheat meals, you can only consume protein. The Stabilization phase is done for the number of days that equals four days for every half-pound lost.
Stabilization: Normal eating is resumed with one day a week devoted to consuming only protein.
A quality vitamin and mineral supplement must also be taken in order to maintain proper nutrient intake. Spices, moderate amounts of diet soda, artificial sweeteners are allowed. No added sugars, fats, oils or sugary condiments are allowed.EXERCISE
Walking is the form of exercise that is strongly encouraged within each phase. You are expected to walk 20 to 30 minutes a day, depending upon the phase you are in. The book also includes several strength-training exercises you can also incorporate into your daily routine.Learn More
The Dukan Diet is a high protein weight loss plan that cycles you back and forth between a protein-based diet that allows for certain kinds, quantities and frequencies of carbohydrates.
The diet is a mega hit in the Europe as well as with some celebrities. And while it receives a few gold stars for its clear guidelines and its capacity to help you lose weight, it probably won't result in long-term weight loss and it may even cause health problems or at the very least, moodiness and dreams of bread, particularly during the Attack phase.Common Misspellings
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