The Dukan diet (Dukan Diet) is based on the consumption of lean dairy products, vegetables and protein-rich, but low-fat fish and meat. The mode of action of the Dukan diet is comparable to other protein-based diets. By eliminating carbohydrates the body lacks the necessary energy, so it must attack fat reserves and convert them into energy. In this way, the Dukan diet plan also leads to a weight reduction.
Dukan diet plan
In order to avoid starvation and other vital substances during a Dukan diet, protein-containing foods are added to the body. Although these foods have a filling effect and nourish the muscles, they can not be converted into energy by the body. An increase in weight thus remains.
The vegetables also included in the nutrition plan of the Dukan diet are rich in fiber, water, vitamins and minerals. This can help to counteract fatigue and listlessness during a Dukan diet.
Pierre Dukan as a developer
The dukan diet developed by Pierre Dukan relies less on carbohydrate quenching than other forms of low carb diet. After a first phase of weight loss, in which, according to Dukan diet plan only lean proteins, fat-free dairy products and vegetables should be eaten, the consumption of carbohydrates in moderation is provided. High-fat foods should also be avoided, since these lead to an elevated blood cholesterol level and the fat can also clog the arteries.
The Dukan diet after Pierre Dukan consists of four phases.
- 1st phase: weight loss (attack phase, Attack)
- 2nd phase: strengthening phase (cruising)
- 3rd phase: consolidation phase (consolidation)
- 4th phase: stabilization phase (stabilization)
1st phase: weight loss (attack phase, Attack)
Duration: 7 days. In the first phase of the Dukan diet, a drastic reduction in energy intake should occur within a short period of time, so that the body's own fat is broken down relatively quickly and a weight loss of two to three kilos occurs in a short period of time. If you want to lose little weight, you can shorten the first phase accordingly.
Recommended foods in this phase of the diet are lean proteins such as fish, veal, non-skinned poultry, eggs, low-fat ham or dairy products with zero percent fat. In addition, care should be taken to ensure adequate hydration (at least two liters a day). Water or different types of unsweetened tea are best suited. In addition, you should have 1.5 tablespoons of oat bran daily on your diet. Regular exercise should not be missed on any diet, so walk about 20 minutes a day.
2nd phase: strengthening phase (cruising)
Duration: 100 days or until the desired weight is reached. After a weight loss has occurred, it is important to first stabilize the weight achieved and further reduce the Dukan diet in the next step. However, the protein-rich diet will continue to be maintained. Gradually, a gradual increase in carbohydrate intake is provided so that the hormone and insulin budget does not get mixed up.
In the strengthening phase, vegetables are added to the protein-containing foods from the first phase. This may be eaten combined with the proteins, but only every other day. On the other days - as in the first phase - only proteins should be on the menu. Recommended in the strengthening phase is any kind of vegetables, apart from potatoes, corn, rice, beans, lentils and avocados. The vegetables should be eaten raw or steamed as much as possible.
As in the first phase of the Dukan diet, the following applies: Drink enough. The duration of the second phase depends entirely on whether the desired weight has already been achieved. The oat bran intake should now increase to two tablespoons per day, the walking or tight walk for 30 minutes.
3rd phase: consolidation phase (consolidation)
Duration: approx. 150 days. The diet corresponds to the second phase, with a protein and protein intake in moderation. Once or twice a week you can eat whatever you want. Alcohol in moderation such as occasionally a glass of wine, pasta and bread, as well as lamb and pork a maximum of two days a week are now allowed again.
Fruits and vegetables may be combined in any amount, but if possible avoid sugary fruits such as bananas and cherries and grapes. It stays that way with an exclusive protein day a week. The length of this phase depends on the previously lost weight: Per kilo taken should follow 10 days of consolidation phase.
4th phase: stabilization phase (stabilization)
Duration: Long term. In the fourth phase of the Dukan diet, no further weight loss occurs. Instead, the weight achieved should be kept long term and stabilized. To achieve this goal, it is important to continue to eat healthy and balanced.
According to the Dukan diet plan, a day should be maintained every week, during which only protein-containing foods are eaten. So the body has to resort again and again to fat reserves. Nevertheless, the Dukan diet should not be without carbohydrates. They provide the body with energy and also ensure that the blood cholesterol level is lowered. According to experts, this is urgently needed to prevent cardiovascular diseases.
Risks with a Dukan diet
People who have kidney or liver disease should consult a doctor before taking a Dukan Diet (Dukan Diet). Since the high protein intake ensures a large amount of metabolic end products, this means a lot of work for the kidney. The excretion of these substances also requires a high amount of fluid that is removed from the body. That's why it's always important to drink a lot. Even an existing gout can worsen in the course of a Dukan diet.