The Dukan diet is one effective way to lose weight quickly. Unlike other types of diets, you are allowed to eat large portions when on this diet. So, are there any Dukan diet menu rules that are recommended and should be limited?
For those of you who want to do a diet program, you should refer to the following review to understand the rules regarding the Dukan diet.
What Is the Dukan Diet?
The Dukan diet is a type of low-carb, high-protein diet. It was created by Dr. Pierre Dukan, a French nutritionist, in the 1970s to help obese patients lose weight.
In those years, the main diet for obese patients was to focus on losing weight by eating a low-calorie, small portioned diet. However, this was difficult for Dr. Pierre to follow.
As a result, Dr. Pierre tried to change the main focus of the diet to lean protein. It turns out that this change is claimed to help reduce hunger and make it easier for patients to follow.
Some of the reasons the Dukan diet focuses on eating high-protein foods include:
- Protein can help you feel full longer, so that your appetite is controlled.
- Protein digestion tends to require more energy, so it makes the body burn more calories.
- Foods that are low in fat and high in protein tend to be lower in calories, allowing you to lose weight.
Phases in the Dukan Diet
As explained above, the Dukan diet is a diet that emphasizes low-carb and high-protein consumption. The advantage of going on a Dukan diet is that you can eat large portions of food as long as the food is not included in the restrictions of this diet.
Well, in undergoing the Dukan diet, there are several phases that you must follow. Here is the explanation.
1. Attack Phase
In the first phase, which is the attack phase, you are required to consume a variety of lean proteins. You are allowed to eat animal protein foods, but definitely in limited quantities. Also, you must fulfill your water needs by drinking 6-8 glasses per day.
This phase lasts for two to seven days, depending on how much weight you want to lose. Examples of the Dukan diet menu in the attack phase include:
- Skinless chicken.
- Lean beef.
- Seafood.
- Eggs.
- Limited low-fat dairy products.
- Plant-based protein sources such as tempeh, tofu, and soy beans.
- 1.5 tablespoons of oat bran.
In the attack phase, you should also balance it with light exercise, such as brisk walking for 20 minutes every day.
2. Cruise Phase
The next phase of the Dukan diet is the cruise phase. This phase starts on day 8 at the latest. The food menu in the cruise phase is the same as the previous phase, but adds non-starchy vegetables such as:
- Broccoli.
- Cauliflower.
- Green vegetables.
- Bell peppers.
- Cucumbers.
- Mushrooms.
The duration of the cruise phase depends on the weight you want to lose. For every 1 kilogram, you have to complete the program for 6 days. So if you want to lose 5 kilograms, then you have to follow the cruise phase for 30 days or 1 month.
In addition, in the cruise phase, you also need to increase your oat bran intake to 2 tablespoons every day. The duration of fast walking should also be increased to 30 minutes per day. Do not forget to maintain your water intake every day.
3. Consolidation Phase
The consolidation phase is the phase that starts once you have achieved your target weight. In other words, this phase focuses on maintaining your weight.
The consolidation phase allows you to eat more types of foods, such as:
- Starchless vegetables.
- Whole-grain bread.
- Whole wheat or oatmeal.
- Various types of meat in the attack and cruise phases, provided that they are only consumed 1-2 times a week.
- Various types of fruit, except bananas, grapes, and cherries.
- Carbohydrates and fats in moderation.
In this phase, you are also asked to set aside one day a week to consume protein-containing foods only. Meanwhile, you are still encouraged to walk briskly for 25 minutes every day.
Benefits of the Dukan Diet
The Dukan diet is a program designed to help you lose weight. This has been proven by research in the journal Nutrition & Metabolism, which shows that a high-protein diet can accelerate weight loss.
This is because the Dukan diet offers the following benefits:
- Reduces the hunger-inducing hormone ghrelin.
- Makes the body feel fuller.
- Improves blood sugar balance.
- Stimulates diuresis or fluid loss.
- Builds muscle mass.
- Reduces calorie intake, as protein has a lower calorie content compared to fats and carbohydrates.
Risks of the Dukan Diet
Although the Dukan diet offers the benefit of rapid weight loss, this does not mean that it is without risks.
Consuming large amounts of protein in combination with a Western diet is thought to put people at high risk of metabolic diseases. In addition, a study from Poland revealed the long-term risks of the Dukan diet, including:
- Heart problems.
- Kidney dysfunction.
- Liver disease.
- Osteoporosis.
The Dukan diet may be suitable for some people. However, it is not recommended for long-term use. Therefore, it is advisable to consult a doctor or dietitian to determine the appropriate diet method for you.
That is the information about the Dukan diet that you need to know. As previously explained, following the Dukan diet must be balanced with consuming enough water and exercising regularly.
This is because drinking enough water is believed to help control appetite, thereby maintaining a stable weight. For this reason, ensure your body’s fluid needs are met by drinking at least 8 glasses of water per day.
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