For famous people, dressing the way they want to is a major and essential part of their task. This is how actors get roles, and musicians often prepare for performances by becoming in shape. Some choose a diet and workout strategy that gives rapid results but not necessarily a lifestyle plan to improve overall health.
This is where diets such as the Dukan diet come in. Famous people who have credited the diet with weight reduction include British Royal Kate Middleton and singer-actress Jennifer Lopez.
It's a low-carb and high-protein weight loss strategy similar to the Atkins diet. It's broken into four stages and promises to help you lose weight fast without feeling hungry.
What Is the Dukan Diet, and How Does It Work?
Pierre Dukan, MD, a French doctor who specializes in weight loss and management, developed the Dukan diet in the 1970s after being influenced by a client suffering from obesity. The patient told the doctor that Dukan could give any food item if it would aid in losing weight, with the exception of meat.
In 2000, Dukan wrote The Dukan Diet The Dukan Diet, a book that outlines an eating plan built on his experiences working with patients. The book grew to international fame, selling more than 3 million copies across the globe.
A Guide to Following the 4 Phases of the Dukan Diet
The first step is to help you determine the “true weight” is. It is important to note that the “true weight” calculation is based on your gender and age, your weight-loss history, and various other factors. This will ultimately be the goal for you.
The diet has four phases, each designed to help you achieve your weight goals, as per the Dukan Diet website. The time each phase takes is determined by the weight you consider your “true mass.”
The Attack Phase
The first stage kicks the diet with a large amount of lean protein. It lasts 1 to 7 days, depending on how much weight you want to shed. You can eat only lean animal protein in unlimited quantities throughout the entire phase. You'll take in 6 to 8 cups of water and consume 1.5 teaspoons (tbsp) of Oat Bran daily.
What You Can Eat
- All kinds of lean meat that are lean, such as pork, beef, lamb, or all other types of red meat
- Chicken
- Shellfish and fish
- Vegetarian proteins, including soy, tofu, tempeh, and seitan
- Fat-free dairy products, like cottage milk, cheese cream cheese, Greek yogurt, and sour cream.
- ricotta
- Water
- 5 tbsp of oat bran
- Shirataki
What to Avoid
- Fruits
- Vegetables
- The carbohydrate and grain (other than Oat Bran)
- Sugars
- Fats
- Alcohol
The Attack Phase also occurs when you should begin a workout routine that involves 20 minutes of vigorous walking every day.
A 1-Day Sample Meal Plan for the Attack Phase
- Breakfast: one serving of low-fat cottage cheese
- Lunch: spicy chicken kebabs
- dinner: chicken tandoori and Shirataki noodles
The Cruise Phase
The second stage is when you can include nonstarchy veggies into your food plan. It's possible to alternate between one day with only lean protein and the other days of protein paired with non-starchy vegetables. Additionally, you'll increase to a 2-tbsp serving of oat bran daily. The length of the Cruise phase is determined by a plan of three days per pound you wish to shed, which generally ranges from 1 up to twelve months.
To aid in weight loss, The advocates who adhere to the Dukan diet suggest 30 minutes of strenuous walking daily.
What You Can Eat
- All kinds of lean pork, beef, lamb, or any other red meat
- Chicken
- Shellfish and fish
- Vegetarian proteins, including soy, tofu, tempeh, and seitan
- Fat-free dairy products, like cottage cheese, cream cheese, milk, Greek yogurt, Sour cream,
- ricotta
- Water
- Nonstarchy veggies, such as leafy roots, vegetables, broccoli, onions, mushrooms, and
- cauliflower
- 2 tbsp of oat bran
- Shirataki
- 1 teaspoon (tsp) of oil, the dressing for salads
What to Avoid
- Fruits
- Starchy vegetables like corn and potatoes
- Carbohydrates and grains
- Sugars
- Fats
- Alcohol
A 1-Day Sample Meal Plan of the Cruise Phase
- Breakfast egg scrambles with Smoked salmon
- lunch: turkey on a lettuce bed
- Meal: meatloaf with mushrooms
The Consolidation Phase
Following the two phases that have helped you shed weight, the consolidation phase slowly introduces food groups. This phase lasts for five days, and for each pound you lose, it is intended to avoid an unsustainable increase in weight.
It is recommended that you continue eating lean proteins, non-starchy veggies, certain fats, and carbohydrates, with the exception of one lean day every week. The amount of oat bran you consume remains at 2 tbsp daily.
You should aim for at least 25 minutes of vigorous walking daily to keep the weight loss going.
What You Can Eat
- One to two servings of fruit every day (except the ones listed below)
- 2 slices of whole grain bread daily
- 5 pounds (oz) soft rind cheese
- 1 to 2 portions (1 cup prepared) of starchy foods each week
- One to two celebration dinners (including one serving each of the following meals): appetizer, entree dessert, or entree, and
- A glass of vino) each week
- 2 tbsp oat bran per day
What You Can't Eat
- Bananas
- Grapes
- Figs
- Cherries
- Alcohol (other than the single glass of wine at the meal of celebration)
- Sugar
A 1-Day Sample Meal Plan of the Consolidation Phase
- Breakfast Omelettes with cheese, vegetables and fruits
- Lunch: grilled chicken in the form of a salad with a green dressing that is low in fat
- Dining: crab and tomato-stuffed flounder
The Stabilization Phase
The last phase is indefinite and designed to help you keep your weight down. It's similar to the Consolidation phase; however, it allows you to relax a bit regarding carbs and fats. You should eat pure lean protein every day of the week and consume 3 tablespoons of oat bran every day.
A brisk walk of 20 minutes daily is suggested to help maintain weight loss. Healthy lifestyle habits, like taking the stairs rather than an elevator, are also recommended.
Follow the same rules as the Consolidation Phase to plan your meals:
What You Can Eat
- 1 to 2 portions of fruits per day
- Two slices of bread made from whole grains a day
- 5 oz hard rind, hard rind cheese
- 1 to 2 portions (1 cup simmered) of starchy foods each week
- 1-to-2 celebration dinners (including just one serving each of the following meals): appetizer, entree dessert, or entree, and
- one glass of red wine) each week
- 3 tbsp oat bran per day
What You Can't Eat
No foods are prohibited; however, you must keep an eye on the quantities.
Can the Dukan Diet Result in Weight Loss and Other Health Benefits?
There aren't many quality studies of the Dukan Diet, but indirect research suggests that high-protein, low-carb diets may be beneficial for weight loss.
A study published in Nutrients that examined the most popular diets without calorie goals discovered the Atkins Diet, which shares many similarities with the Dukan diet and is the most effective in weight loss of the diet plans examined.
According to Mary Anne Smith, MS, BSN, RN, customer success manager at Collective Medical in Austin, Texas, the Dukan diet is effective in promoting weight loss. However, it's the kind of weight loss that's difficult to sustain. “Whenever you're cutting out certain food categories and focusing on the protein diet, it could be boring and difficult to adhere to,” she explains.
A study published by the Journal Roczniki Panstwowego Zakladu Higieny examined women who followed the Dukan diet. The women, aged between 19 and 64, consumed large quantities of animal protein every day and shed 33 pounds on average over the course of 8 to 10 weeks.
The researchers concluded, however, that weight gain could be due to a lack of calories and not a macronutrient imbalance. In addition, because the diet is deficient in vital nutrients like iron, calcium, potassium, calcium, and vitamins C, A, and D. They cautioned that a diet high in protein could be detrimental to health over the long term.
While she isn't a fan of the entire diet, Jennifer Fitzgibbon, RDN, CDN, a registered dietitian in oncology at the Stony Brook Cancer Center in New York, says it has some benefits. These include focusing on low-fat proteins, utilizing the oat bran for fiber, limiting alcohol consumption and sugar, and suggesting exercising and drinking lots of water.
The principal goal of the Dukan diet is to help people shed weight. It offers no additional advantages besides decreasing your risk of developing weight-related diseases if you can keep up your weight reduction.
Who Should Try the Dukan Diet and Why?
According to health professionals, it's an unproven method of eating. However, if you don't have any existing health issues and are looking to shed some weight to celebrate a special event, you might be able to benefit from the diet.
The diet provides many strict guidelines and can be helpful in case you are struggling to regulate your eating habits. The book The Dukan Diet: 2 Steps to Lose Weight and 2 Steps to Keep It Off Forever is available for purchase for only $16. You can then follow the plan on your own. You can also purchase the online coaching course for $29.95 each month.
Who Should Avoid the Dukan Diet and Why?
Dukan diet Dukan diet should not be advised for those with a current medical condition due to its restriction of the intake of many nutrients. If you suffer from kidney disease and diabetes, also known as heart or kidney disease, and are breastfeeding or pregnant, the risks are far greater than the benefits, claims Fitzgibbon.
Protein is too high for those suffering from kidney disease or susceptible to kidney stones. However, there isn't enough fiber for patients with heart disease, and a diet that makes the regulation of insulin difficult for those who suffer from diabetes.
Other health issues include bad breath, constipation, headaches, and tiredness, According to Smith.
“You'll feel fatigued and sluggish and may not be able to sustain your exercise routine,” she says.
Additionally, since the Dukan diet permits the consumption of red meat, it could increase the risk of certain types of cancers, such as colon cancer, According to Harvard Medical School.
Other Precautions to Consider Before Trying the Dukan Diet
One reason experts warn against high-protein diets is that there is not enough research about their long-term effects on the body. Most current studies concentrate on quick-term outcomes without considering the body's overall health over time.
Speaking with your medical team and dietitian before giving the Dukan diet a go is essential. It's not just possible that a different diet better suits your weight reduction objectives, but the Dukan diet could cause adverse health effects due to the strict guidelines.