ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Everything You Need to Know About the Dukan Diet

Updated on October 17, 2019
BodystrongBen profile image

I have a masters degree in sports science and around 10 years experience in personal training and sports research.

The Dukan Diet

Before we delve into the detailed intricacies of the Dukan diet, let us form a quick overview of the routine and its origin. The denomination of the diet has been derived from the name of Dr. Pierre Dukan, a French general practitioner, whose primary area of focus was the tendencies of the human body towards healthy weight loss, and thus is the transcendental figure standing behind the formulation and exercise of this concept. The Dukan diet can be perfectly described as a low-carb and high-protein weight loss diet that is divided into four balanced phases for the body to adapt to these changes harmoniously. The objective of this diet plan is always to subside hunger by keeping the stomach full and eliminating the possibilities of giving in to the temptations of unhealthy snacks throughout the day.

The Mechanism of The Dukan Diet

Another intriguing aspect of the Dukan diet is the fact that it is not the same for every individual. The entire plan is based on proportionately balancing the solitary characteristics such as age, present weight, weight loss history and the target weight which in turn produces the "true weight". Furthermore, the period to be dedicated to each of these four phases of the diet is also influenced by the calculated result of "true-weight". In the following section, we will be discussing in length the four stages of the Dukan diet and their requirements.

  • Attack Phase

The attack phase of the Dukan diet can last anywhere between the window of one day to seven days and solely aims at inculcating high portions of protein into the body. Some of the most common sources of protein recommended by physicians during this stage are eggs, lean meat, tempeh, tofu, milk, yogurt, ricotta and cottage cheese, along with the customary 9 grams of oat bran and 1.5 litres of water, daily.

  • Cruise Phase

The cruise phase must be followed for a period of 1 month to 12 months and must be alternated between two days. The time period generally stated should be 3 days for every pound of weight you need to lose to reach your true weight (target weight). In this arrangement, on the first day the diet includes foods from the attack phase. While on the second day, the attack phase foods are accompanied by vegetables like spinach, broccoli, cabbage, sprouts, lettuce, kale, bell peppers, asparagus, tomatoes, celery, pumpkin, eggplant, mushroom, artichokes, green beans, onions and leaks along with a mandatory portion of carrots or beetroot. Oat bran should also be consumed on a regular basis at this point. Apart from this list of vegetables and lean proteins, no other contemporary is permitted during these days.

  • Consolidation Phase

The amount of time to be spent in the consolidation phase depends on the pounds lost during phases one and two. You must complete 5 days for every pound lost in the previous 2 phases. Apart from combining the list of foods from the attack and cruise phase, people can also include fruits (100 grams of berries, pear, orange, apple, kiwi, apricots and plums). You can also add in portions of cheese, bread with low-fat spread or butter/. Starch can now also be added which includes things like rice, potatoes, legumes, beans, corn or pasta. Meat once or twice and oat bran daily is also to be consumed. Treat meals or 'celebration meals can now also be eaten twice each week (appetizer, entrée and dessert).

  • Stabilization Phase

The Stabilization phase continues for an indefinite period (life) and the kinds of food to be consumed during this stage are like the preceding one, yet a lot more flexible. As the term suggests, the "stabilization" phase is meant to stabilize the body with all the changes and effects brought about by the previous three steps. There are hardly any edibles that are strictly ruled out from consumption. Nevertheless, remember to increase the portion of oat bran to 17.5 grams daily

Source

Dukan Diet Side-Effects

If we try to conclude whether following the Dukan diet would be safe, we will have to take the previous history and present the physical condition of the dieter into consideration. However, supplying the body highly with proteins for so long and depriving it of the other nutrients can pose innumerable side-effects in the long run. Remember, that any diet that assures a person with a quick resolution for weight loss is bound to fail at some point, thereby imposing the body with graver issues, that would take even longer to get cured. The diet is completely devoid of vitamins, potassium, and fibre which results in the loss of muscle mass in the dieters, along with the inevitable probability of forming gall-bladder stones and regaining all the weight once you step out of this diet. Moreover, some of the most common side-effects of the Dukan diet are constipation, dry mouth, bad breath and even fatigue.

Pros and Cons of The Dukan Diet

In the following segment, I will be listing down some of the fundamental advantages and disadvantages of the Dukan diet for you to weigh both sides and decide if this plan would at all be beneficial to your weight loss regime.

Pros

  • There is no need to weigh your portions or calculate the calories taken up for consumption during every meal.
  • If you are looking to lose weight swiftly without the intervention of drugs and synthetic pills, then the Dukan diet is a go-to plan.
  • Harmful substances like alcohol, refined grain and sugar are completely discarded from eating habits.


  • If followed diligently, it will hardly take a few months for the effects to surface.

Cons

  • The lack of enough vitamins, nutrients and antioxidants can meddle with the regular mechanisms of the body and make it vulnerable to diseases like cancer, weak heart, nerve and kidney dysfunction.
  • Constipation, weakness, fatigue, insomnia, and loss of strength
  • The Dukan diet should not be accommodated by people suffering from cholesterol, gout and kidney disorder or a frequent eating disorder.




Source

Is The Dukan Diet Safe?

The degree of safety attached to the Dukan diet has been a concept under conjecture for quite some time now and there has been still no study performed in this area that can fully provide an answer to the question, 'Is the Dukan diet safe?'. This plan indeed accelerates the process of weight loss, but the incessant protein intake can be a pressing concern. Apart from people under the grip of kidney diseases, it isn't harmful to the others. Nonetheless, one must read through all the details before subscribing to it. Additionally, the rich amount of protein introduced to the body through the Dukan diet strengthens the bones and muscles, but its monotonous pattern can make it difficult for the dieters to follow it.

Thank you for reading this article.

© 2019 Ben Smith

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://maven.io/company/pages/privacy

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)