All you need to know about dukan diet


Humans are naturally craved for food and discoveries. Isn’t it?

Some discoveries put humans in danger while others help them in making their life better.

In this busy life, people want to lose their weight rapidly.

Are you one of them?

Fact that you should remember that rapid results will not long last and harder to maintain.

The Dukan diet favors you by losing your weight rapidly and maintaining no food limits.

In this article you will read about the Dukan diet, how this diet works, foods to avoid in this diet, side effects of the Dukan diet, and some health benefits of the Dukan diet too.

With that said. Let’s start!


What is the Dukan diet:

Dukan diet invented by Dr. Pierre Dukan, a French weight management practitioner.

In the Dukan diet, you have to avoid low carb foods and eat high-protein foods.


What are the basic steps in this diet?

Curiosity makes humans more knowledgeable and successful. Isn’t it?

I know your curiosity to know more about this diet arises.

This diet starts with measuring your actual and accurate bodyweight like any other diet.

In this diet, you have to follow the basic 4 steps or levels.

The number of days to follow each step depends upon your current body weight.

 

  • Attack phase:

 

In this phase, you have to eat an unlimited amount of lean protein. 

Some sources of lean protein isolate whey protein, Egg whites, chicken breast, etc.

Experts also recommended eating 1.5-2 tablespoons oat bran per day in this phase.

This phase will last for 7 days from the first day.

However, most of the time, this phase will last for over 7 days.

It depends on your weight.

 

  • Cruise Phase:

 

This phase differs from the above phase.

You may wonder how?

Let me explain this!!

In this phase, instead of eating unlimited lean protein tablespoons oat bran per day, you have to eat unlimited lean protein on alternate days.

Also, you have to eat starchy veggies.

And the basic rule of thumb in this phase is that. You can’t eat lean protein foods and starchy veggies on the same day.

Experts also recommended consuming 2 tablespoons oat bran per day

 

  • Consolidation Phase:

 

Experts recommended eating a lot of veggies and protein, some amount of healthy fats, and carbs.

Some experts also advised that in this phase you have to eat lean protein once in a week. 

And how can we forget about oats bran?

In this phase, you have to eat 2.5 tablespoons of oat bran per day. 

 

  • Stabilization Phase:

 

This is the last and crucial phase for some people.

In this phase, you have to follow all guidelines and rules which are mentioned above (Consolidation Phase).

But here the twist. 

You can lose all guidelines of the Consolidation Phase, as your weight remains stable.

What are the basic steps in Dukan diet?


Is there is any evidence to believe in this diet:

There are many pieces of research out there that prove the Dukan diet is perfect for you.

However, there isn’t single quality research that makes you believe that this diet is perfect for you.

In one study based on polish women who ate 1000 calories and 100 grams in a day, concludes that she successfully loses around 15 Kg of body weight in just 8-10 weeks.

After the release of the above study, many other studies were also released. 

All these studies conclude that a high protein and low carb diet can help you in losing your body weight.

Keto diet is one of the diets which follows the same rules but with a lot of healthy fats.

I already covered the keto diet in detail.

Read here: 

Keto diet pros and cons. 

Is the keto diet safe? And what to eat on a keto diet? 

Many factors make Dukan and keto diet effective.

One of the factors is calories burned during gluconeogenesis.

Now you may be wondering what is gluconeogenesis?

Let me explain this.

Gluconeogenesis is the process in which fats are converted into glucose when you limit carbs and increase protein intake.

According to many researchers, the spike in metabolic rate is increased when we eat lean protein meals as compared to a diet full of carbs and fats.

Another fact is that.

Protein reduces the secretion of hunger hormones called ghrelin.

And this factor also helps you to eat fewer calories or foods. 

You may be wondering how the Dukan diet is different from the keto diet?

In the Dukan diet, you have to avoid carbs as well as fats.

On the other hand in the keto diet, you have to avoid only carbs and increase your protein and fats intakes.

Another independent study concludes that individuals on low carb and high protein meal buns average 70 more calories than those who avoid fat in their diet.

Keep in mind that the first 2 phases of the Dukan diet are low in complex carbs or fibers.

I know many of you are still thinking about how it is possible because you have to eat 1.5-2 tablespoons of oats bran.

Let me explain this.

1.2-2 tablespoon of oat bran contains only 4-5 grams of fibers. 

And, this 4-5 grams of fibers is not sufficient for your body. This amount of fibers doesn’t give any health benefits to your body. 

Even health sources of fibers such as nuts are not allowed in this diet.

Nuts and other sources of fibers are considered a food that contains fats in it.


What are some foods which you want to includes in your diet:

You have to eat different recommended foods in different phases.

Here I will suggest some foods for different phases. 

  • Attack phase:

As mentioned above, at this point you have to consume high lean protein regularly. 

  • Chicken breast. 
  • Lean beef.
  • Lean pork. 
  • White eggs. 
  • Tofu. 
  • Dairy products (Non-fat) like curd, milk, and yogurt. 
  • Lemons. 
  • Oil-free pickles.
  • Fish.
  • 1.5-2 tablespoons oat bran per day.
  • At last, you can consume unlimited artificial sweeteners agents. 
  • Cruise Phase:

As mentioned above

In this phase, instead of eating unlimited lean protein tablespoons oat bran per day, you have to eat unlimited lean protein on alternate days.

Also, you have to eat starchy veggies.

  • Eggplants.
  • Mushrooms. 
  • Tomatoes.
  • Green beans. 
  • Cauliflower. 
  • Broccoli.
  • Asparagus.
  • Turnips.
  • Pumpkin. 
  • Leafy green like kale, lettuce, and spinach. 
  • Artichokes.
  • Onions. 
  • 2 tablespoons of oat bran per day.
  • Bell peppers. 

Also, keep in mind that, you don’t have to consume any fruits and vegetables other than this list. 

  • Consolidation Phase:

Experts recommended eating a lot of veggies and protein, some amount of healthy fats, and carbs.

Some experts also advised that in this phase you have to eat lean protein once in a week. 

Bread: 

You can eat whole-grain bread in the Consolidation Phase. 

In this phase, you can eat 2 pieces of whole-grain bread. 

Please don’t choose butter which is full of fats. 

You can choose low-fat butter or a spreader. 

Fruits: 

You can eat 100 grams of 1 cup of any fruit in the Consolidation Phase.

You can go for chopped melons, oranges, apples, and apricots. 

Oat bran: 

In this phase, you have to eat 2.5 tablespoons of oat bran per day. 

One meal of protein: 

You can also go for one meal of protein in a week. 

Please don’t choose any protein source other than the attack phase food list. 

Meat: 

As mentioned above, you are free to eat chicken breast and lean pork in a week. 

Cheese:

You can also eat 40-45 grams of cheese per day.

  • Stabilization Phase:

Finally, after all, in the earlier phase, you will be reached in the stabilization phase. 

In the stabilization phase, you have to maintain all results that you get from earlier phases. 

There is not any food limit in this phase. 

But still, there are some rules and guidelines that you have to follow. 

  • You still have to eat lean protein (Any from the list mentioned above) weekly. 
  • Don’t skip the regular brisk walk and running or any kind of exercise. 
  • You have to eat oat bran regularly.

 Is the Dukan diet safe for you: 

Still, there are no studies that can clearly state all side effects of this diet. 

However, some studies conclude that a high protein diet impacts your kidney and bone health. 

For many years it is believed that a high protein diet impacts kidney healthy. 

But recent studies conclude that a high protein diet only impacts people who already suffered from any preexisting kidney problems. 

And if you are one of them who already faced kidney stone problems frequently, then please don’t try to do this diet. 

A high protein diet makes your kidney health worse. 

And the same for bone health. 

As long as you are eating a diet that is full of calcium and potassium you are safe. 

But if you are one of them who don’t consume enough calcium and potassium then maybe this diet is not for you. 

People with pre-existing kidney, stomach, liver problems should consider talking with a doctor first. 

Hard to follow makes this diet not popular. 

No doubt this diet recommended some healthy foods too.


 

Frequently Asked Questions 
What is the Dukan diet?

Dukan diet invented by Dr. Pierre Dukan, a French weight management practitioner.

In the Dukan diet, you have to avoid low carb foods and eat high-protein foods.

Is the Dukan diet healthy?

Still, there are no studies that can clearly state all side effects of this diet. 

However, some studies conclude that a high protein diet impacts your kidney and bone health. 

For many years it is believed that a high protein diet impacts kidney healthy. 

But recent studies conclude that a high protein diet only impacts people who already suffered from any preexisting kidney problems. 

 

What are some Dukan diet foods?

 

  • Attack phase:

As mentioned above, at this point you have to consume high lean protein regularly. 

  1. Chicken breast. 
  2. Lean beef.
  3. Lean pork. 
  4. White eggs. 
  5. Tofu. 
  6. Dairy products (Non-fat) like curd, milk, and yogurt. 
  7. Lemons. 
  8. Oil-free pickles.
  9. Fish.
  10. 1.5-2 tablespoons oat bran per day.
  11. At last, you can consume unlimited artificial sweeteners agents. 
  • Cruise Phase:

As mentioned above

In this phase, instead of eating unlimited lean protein tablespoons oat bran per day, you have to eat unlimited lean protein on alternate days.

Also, you have to eat starchy veggies.

  1. Eggplants.
  2. Mushrooms. 
  3. Tomatoes.
  4. Green beans. 
  5. Cauliflower. 
  6. Broccoli.
  7. Asparagus.
  8. Turnips.
  9. Pumpkin. 
  10. Leafy green like kale, lettuce, and spinach. 
  11. Artichokes.
  12. Onions. 
  13. 2 tablespoons of oat bran per day.
  14. Bell peppers. 

Also, keep in mind that, you don’t have to consume any fruits and vegetables other than this list. 

  • Consolidation Phase:

Experts recommended eating a lot of veggies and protein, some amount of healthy fats, and carbs.

Some experts also advised that in this phase you have to eat lean protein once in a week. 

Bread: 

You can eat whole-grain bread in the Consolidation Phase. 

In this phase, you can eat 2 pieces of whole-grain bread. 

Please don’t choose butter which is full of fats. 

You can choose low-fat butter or a spreader. 

Fruits: 

You can eat 100 grams of 1 cup of any fruit in the Consolidation Phase.

You can go for chopped melons, oranges, apples, and apricots. 

Meat: 

As mentioned above, you are free to eat chicken breast and lean pork in a week. 

Cheese:

You can also eat 40-45 grams of cheese per day.


Final words 

To sum it up, the Dukan diet is safe for those who don’t have any preexisting serious disease.  

Many people shift towards the Dukan diet because of their rapid results. 

The above-mentioned tips and guidelines are proven and backed up by experts according to their personal stories and experience.

And who knows, sooner or later, additional tips and guidelines will be added to this list.

If you have anything you’d like to add to this “All you need to know about Dukan diet” guide then let us know in the comments section below.

I hope that you gained additional knowledge by reading this article.