Dukan Diet: What do you know about it?

Dukan diet is a weight loss diet program that was formulated by French nutritionist and medical doctor Pierre Dukan in the year 2000. This particular dieting program has over 10 million followers worldwide and is based on 4 stages which are the Attack Phase, Cruise Phase, Consolidation Phase, and Stabilization Phase. It is an effective weight loss plan that works best for those wishing to lose weight in a short period of time.

The Phases of the Dukan Diet

Attack phase

This phase lasts about 1 to 7 days. The diet starts by consuming unlimited lean protein and taking 1 tbsp of oat bran every day.

Cruise Phase

This phase lasts for 1 to 12 months. In this phase the diet is alternate days, one day you will be taking lean protein and the next day you will be consuming lean protein with non-starchy veggies. And the amount of oat bran will increase to 2 tbsp per day.

Consolidation Phase

This phase lasts for 5 days for every pound you lost in phases 1 and 2. You can enjoy unlimited lean protein and veggies with some carbs and fats, in which there will be one day dedicated to lean protein only. The amount of oats bran per day will increase to 2.5 tbsp.

Stabilization Phase

This is an indefinite phase of the Dukan diet. In this phase, you have to keep following the guidelines from the Consolidation phase. You can loosen up your diet little by little if your weight remains stable. Plus 3 tbsp of oats bran will be added to your daily life.
Here is a list of foods that you can eat in this diet plan.
Every phase of this diet has its own dietary pattern and there are different kinds of foods that are allowed to be consumed in each phase.

Attack Phase

This phase is based on the high protein diet and a few extra which provide essential calories. • Lean pork
• Poultry without skin
• Egg
• Fish and shellfish (all types)
• Non-fat dairy products such as milk, cheese, ricotta, and yoghurt (restricted to 1 kg per day)
• Tofu and tempeh
• Small quantities of pickles and lemon juice
• Lean beef, bison, venison
• 5 ml of oil for greasing pan

Cruise Phase

It is a 2 alternate days phase. On day one, all the foods from the Attack phase are restricted. On day two, you are allowed to have the Attack phase food with some other additions, for example: • Asparagus
• Bell peppers
• Artichokes
• Celery
• Eggplants
• Cucumbers
• Kale, lettuce, spinach, and other leafy greens
• Green beans
• Mushrooms
• Tomatoes
• Pumpkin
• Turnips
• Cabbage, cauliflower, Brussels, kale, etc.
• 2 tbsp of oat bran (compulsory)
Oil is permitted in the same quantity as in the Attack phase, i.e. 5 ml.

Consolidation Phase

In this phase, you can mix and match your favourite foods and fruits from the Attack and Cruise phase. And you can add the following if you want.
• One medium apple, orange, peach, or pear; two kiwis, apricots, or plums. A cup of chopped melon or berries, per day.
• Whole grain bread– 2 slices per day with a small amount of low-fat spread or butter.
• 40 grams of cheese per day.
• 225 grams of corn, beans, pasta, rice, or potatoes per week.
• 1 to 2 times per week meat (lamb, pork).
• You can have 2 cheat meals in a week which include an appetizer, a main dish, a dessert, and a glass of wine of your choice.
• A compulsory 2.5 tbsp of oat bran every day.

Stabilization Phase

This phase is considered to be the final phase of the Dukan diet. In this phase, your main task is to maintain the improvements that happened in all the other phases.
There is less to no restriction in this phase in foods. But you need to pay attention to these.
• Whenever you plan your meals, use the Consolidation phase’s diet plans as your base.
• Dedicate one day every week to pure protein meals.
• Never skip a chance to take stairs instead of escalators/elevators.
• Lastly, do not forget to add 3 tbsp of oat bran to your everyday life.

Conclusion

So far, no research has shown that a high-protein diet can be helpful for any weight loss. The Dukan diet is not considered to be a long-term solution for weight loss as it contains a high-protein diet. Not the best choice for those who want long-term effects.