What Is The Dukan Diet
The Dukan Diet is not very restrictive (it is based on a list of over 100 allowed foods) but there are four very important phases you must follow: attack, cruise, consolidation, and stabilization. Each phase comes with its own set of rules and it is designed to ensure fast weight lose (4.4 to 6.6 lb) in 2 to 7 days.
The general idea behind the Dukan Diet is quite simple: counting calories isn’t the key to weight loss. Proteins are. Proteins are filling, have very few calories compared to carb-heavy foods, and it takes a lot of time and work to digest. And as stated above, the Dukan Diet plan is not restrictive at all. In fact, the diet rewards the dedicated dieters by slowly adding back the cheese, the bread, and fruit they so dearly missed during the first phases.
While this diet is a lot more “rewarding,” it is also associated with many rules. Jumping from one phase to another, the dieter must follow a whole set of do’s and don’ts and even the slightest slip-up is considered destructive. For instance, the pure protein phase (“Attack”) is about the “all-you-can-eat” approach. But then you jump to “Cruise” phase which only allows selected vegetables on selected days.
As stated above, the Dukan Diet consists of 4 important phases. So let’s talk a bit about each phase for a better understanding of what this diet requires from dieters.
The “Attack” phase, as even the name suggests, is all about losing weight rapidly. The target is losing 3 kg (4.4 to 6.6 lbs) within the first 2 to 10 days. The first rule is that dieters can eat nothing excepting lean protein. The second rule is that the protein has to be low in fat. It is allowed to eat fish, chicken, beef, eggs, cottage cheese, and soy. There is no protein count during this phase, so you can eat as much as you want.
Besides the above protein, the dieter is told to consume at least 1.5 tablespoons of oat bran, the only carbohydrate source allowed during the “Attack” phase. Oat bran is important because it can suppress the feeling of hunger.
The “Cruise” phase adds another list of accepted foods: 28 specific vegetables are added to the Dukan Diet. Fruits are not allowed, yet.
The goal of this second phase is to help dieters achieve their target body weight more gradually, allowing them to lose around 1 kg (2.2 lbs) per week. The length of this second phase will vary from one dieter to another. For instance, if one person needs to lose 10 kg, the “Cruise” phase will last for ten weeks.
Just like with the first step, a new set of rules emerge. You can eat unlimited amounts of vegetables as long as they are not starchy. Vegetables such as peas, corn, and carrots are not allowed, but lettuce, okra, green beans, and spinach are accepted.
The “Consolidation” phase is critical because it prevents the dieter from putting weight back on, which is, unfortunately, the case with many other similar diet plans.
During this 3rd phase, another list of accepted food is “unlocked.” You can now consume unlimited quantities of protein and vegetables daily, as well as low-sugar fruit. Every week, the dieter is “awarded” with one or two servings of starchy food and two celebration meals (you can eat whatever you want).
The “Stabilization” phase is, in fact, a long-term diet plan, or a maintenance plan, if you want. The dieter can eat whatever he wants as long as he follows a relatively simple set of rules:
- You must repeat the “Attack” phase one day each week;
- 20 minutes of easy exercises each day;
- Avoid escalators or elevators. Always use the stairs;
- Consume oat bran on daily basis.
According to Pierre Dukan, the “Stabilization” phase must become part of your life, part of your daily routine.
What to eat and what to avoid
The Dukan Diet comes with an extensive list of allowed foods (100 allowed foods: 68 pure proteins and 32 vegetables).
The allowed proteins are: lean meat, poultry, fish, shellfish, vegetarian proteins, fat-free dairy products, and eggs.
The allowed vegetables are: zucchini, artichoke, turnip, asparagus, spinach, bean sprouts, broccoli, mushrooms, cabbage, celery, endive, fennel, green beans, kale, lettuce, arugula, radicchio, cucumber, okra, onions, leeks, shallots, brussels sprouts, palm hearts, peppers, pumpkin, rhubarb, cauliflower, spaghetti squash, carrot, squash, eggplant, tomato, beet, radishes, and watercress.
How much the Dukan Diet costs?
The affordable cost per day is one of the main advantages the Dukan Diet has over other similar diet plans. Because the list of allowed foods is so extensive, each individual can “adapt” this diet plan based on his own budget. On average, the Dukan Diet will cost you between $15 and $20 per day.
The Dukan Diet is not known for being exceptionally fast in providing the expected results. But that’s not why we have chosen this diet. We have selected this diet because we feel that it’s clear step by step system can easily be followed by anyone who wants to lose weight. Yes, the Dukan Diet has a whole set of rules to follow, but at the same time, it allows you to choose from a wide list of accepted foods, which makes this diet a lot easier to follow.
We also know that numerous celebrities, including Gisele Bundchen, Jennifer Lopez, and Kate Middleton say they have used the Dukan Diet successfully.