What is the Dukan Diet? Benefits and how to follow the Dukan diet

The Dukan Diet was researched and invented in the 1970s by French nutritionist Dr. Pierre Dukan. By 2000, Dr. Dukan had published the book The Dukan Diet and released it in 32 countries, helping readers’ weight loss journey to be effective quickly without being exhausted.

What is the Dukan Diet?

The Dukan Diet is a high-protein, low-carb weight loss diet with the goal of helping you lose weight quickly without hunger, as well as maintain a stable weight level in the future.

When following this diet, you will be allowed to use 100 foods, of which 72 are foods with high protein content such as: Meat, eggs, dairy products and 28 supplements. such as: Vegetables, spices, flavorings.

The Dukan Diet is divided into 4 phases: 2 weight loss phases and 2 weight stabilization phases.

What is the Dukan Diet?

How Does the Dukan Diet Work?

Attack phase

Goal: Stimulate the body to use up its reserves, including burning fat quickly and preserving muscle and bone tissue. Note that at this stage, you will feel a bit exhausted as it is a sign that your body is using its fat stores.

Execution time:

• 3 – 5 days: For those aiming to lose less than 45 pounds of weight (more than 20.4kg).
• 5-7 Days: For those aiming to lose 45-60 pounds of weight (20.4-27.2kg).
• 5 – 10 Days : For those aiming to lose more than 60 pounds of weight (27.2kg more).

During the attack phase, you should only add protein-rich foods from meat, fish, seafood and avoid any dairy products that contain fat. Besides, every day you need to load 1.5 tablespoons of oat bran and drink enough 1.5 liters of water.

Attack phase: Quick results

Rotation phase

Goal: Prevent the weight you lost in the first phase from coming back.

Time taken: Depending on the amount of weight you have lost in phase 1 that can be relied on to calculate the time taken in phase 2, based on the following calculation: 2 pounds (0.9kg) decrease during the attack phase is equivalent to 10 days in the rotation phase.

For example, if you lost 6.5 pounds in phase 1, the cycle should be done in 30 days.

Options:

• 1 day of protein, then 1 day of vegetables + protein
• 3 days of protein, then 3 days of vegetables + protein
• 5 days of protein, then 5 days of vegetables + protein

You can freely choose and process the vegetables that are allowed to eat including: Cabbage, mushrooms, tomatoes, cucumbers, … Besides, you need to make sure to eat 2 tablespoons of oat bran and drink enough 1.5 liters of water/day.

At this stage, you are allowed to eat cheese (less than 6% fat), cocoa (up to 1 teaspoon), ketchup, spices, bread (up to 2 slices) and wine (up to 2 slices). 50g max).

Turnaround Stage: Solid Achievement

Consolidation phase

Goal: Your current weight has dropped and is in balance, so you can relax a bit more but still need to be controlled to avoid gaining weight again.

Time taken: Calculated in the same way as during the rotation period.

Rule:

There is only 1 day in a week that you should only tolerate protein.

Add 2.5 tablespoons/day of oat bran to food.

Drink plenty of water at least 1.5 liters of water/day.

Should eat fruit every day except: Grapes, bananas and cherries.

You can eat potatoes, corn, beans, pasta and other starchy foods twice a week.

You are allowed to eat whatever you want twice a week, but you should not eat three main meals, breakfast, lunch and dinner.

Consolidation phase: Stabilize weight

Maintenance phase

This is the final stage and is made based on 4 super simple rules to maintain a stable weight for life without fear of gaining weight back.

Rule:

Consume 3 tablespoons of oat bran per day.

Drink at least 1.5 liters of water per day.

Exercise regularly or stay active by walking more.

1 day a week eat only protein.

Applying these 4 rules will help you get in shape and stabilize your weight for a lifetime. Reaching this stage, you can eat whatever you like for the remaining 6 days.

Maintenance phase: Guaranteed results for life

General principles when following the Dukan diet

To lose weight fast but without burnout, without showing signs of stretch marks or ugly cellulite, the Dukan diet is built on the following principles:

• Fully replenish the body with water, at least 1.5 liters of water per day and the types of water used include: Tea, coffee, chicory root juice, …
• Avoid adding mayonnaise to food
• When seasoning, you should reduce the amount of salt, you can increase the amount of sauce and seasoning instead.
• Eat whole grain oatmeal every day.
• Incorporate regular exercise to improve efficiency.

General principles when following the Dukan diet

Is the Dukan Diet Safe and Sustainable?

The Dukan diet is one of the most effective diets recognized by many nutritionists because it not only helps you get rid of excess weight quickly, but also ensures a stable weight in the long run. long.

Besides, this is an ideal diet and is not too harsh because it does not force you to limit food or time. However, the diet’s complex rules and restrictive nature can make it difficult to follow in the long run. So, once you have started a diet plan, you should be persistent and stick to it to keep your weight steady.

In addition, you need to keep in mind that, no matter how effective, this is not a diet that everyone can afford, especially for people with chronic diseases. So, consult your doctor before you start.

Is the Dukan Diet Safe and Sustainable?

Sample meal menu of the Dukan diet

Attack phase

Breakfast

• Fat-free cottage cheese with 1.5 tablespoons oat bran, cinnamon and sugar substitute
• Coffee or tea with fat-free milk and sugar substitute
• Clean water

Breakfast of the attack phase

Lunch

• Roast chicken
• Dietary Gelatin
• Noodles cooked with bouillon
• Iced tea

Lunch of the attack phase

Dinner

• Beef steak and shrimp
• Dietary Gelatin
• Coffee or tea with fat-free milk and sugar substitute
• Clean water

The dinner of the attack phase

Rotation phase

Breakfast

• 3 eggs
• Sliced tomatoes
• Coffee with fat-free milk and sugar substitute
• Clean water

Breakfast of the rotation period

Lunch

• Grilled chicken with green vegetables
• Greek yogurt, 2 tablespoons oat bran and sugar substitute
• Iced tea

Lunch of the rotation period

Dinner

• Grilled salmon fillet
• Steamed Cauliflower
• Dietary Gelatin
• Coffee with fat-free milk and sugar substitute
• Clean water

Dinner of the rotation period

Consolidation phase

Breakfast

• 3 omelettes, 40 grams of cheese and spinach
• Coffee with fat-free milk and sugar substitute
• Clean water

Breakfast of the consolidation phase

Lunch

• 2 slices wholemeal bread
• ½ cup cottage cheese with 2 tablespoons oat bran, cinnamon, and sugar substitute
• Iced tea

Lunch of the consolidation phase

Dinner

• Roast pork
• Grilled zucchini
• 1 medium apple
• Coffee with fat-free milk and sugar substitute
• Clean water

The dinner of the consolidation phase

Maintenance phase

You don’t need to abstain from any foods during this phase, and the consolidation phase can be used as a basic framework for meal planning.

You do not need to abstain from any foods in the maintenance phase

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Source: New Family Electronic Magazine

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