Is The Dukan Diet Healthy?
While the book The Dukan Diet was first published in 2000, this weight loss plan gained international attention when Kate Middleton reportedly followed suit months before her 2011 wedding to Prince William. And Kate looks really nice walking down the aisle.
Many female need to lose weight fast. Rapid weight loss can be difficult to achieve and even more difficult to maintain. The Dukan diet claims to result in fast and permanent weight loss without hunger pangs.
However, you may be wondering whether this diet will work for you.
This is a detailed review of the Dukan Diet, explaining all you need to know.
The Dukan Diet Definition
Supporters of the Dukan diet believe that it can help people lose weight. The Dukan diet requires people to eat a high-protein diet and reduce their intake of carbohydrates and fats. It focuses on natural foods instead of packaged foods, and encourages daily physical activity.
The Dukan diet is based on the theory that eating plenty of protein can help people lose weight. This is because:
no fat, high protein foods tend to be lower in calories
digesting protein uses more energy, so your body burns more calories
Eating protein can help people feel full
Restricting carbohydrates and fats induces a starvation-like state, forcing the body to use stored fat for energy, similar to the Atkin diet.
How the Dukan Diet Works?
The Dukan Diet begins with calculating your target weight— called your “real” weight — based on your age, weight loss history, and other factors. How long you last in each phase will depend on how much weight you have to lose to reach your "true" weight.
These are the 4 phases of Dukan diet:
Offensive Phase (1–7 days):
You start the diet by eating unlimited lean protein plus 1.5 tablespoons of wheat bran per day.
Sailing Phase (1–12 months):
Alternate lean protein one day with lean protein and non-starchy vegetables the next day, plus 2 tablespoons of wheat bran daily.
Consolidation Phase (5 days for every pound you lose in phases 1 and 2):
Unlimited lean protein and vegetables, some carbs and fat, one day of lean protein each week, 2.5 tablespoons of wheat bran daily.
Stabilization Phase (unlimited): Follow the Consolidation Phase guidelines but loosen the rules as long as your body weight remains stable. Wheat bran was increased to 3 tablespoons per day.
As indicated above, the diet is divided into two weight loss phases and two maintenance phases.
Dukan Diet Phases Explained
First, the diet helps you figure out your "real weight" should be. Calculation of "actual weight" takes into account gender, age, history of weight loss, and other factors. This number will then be your goal.
The diet contains four phases that are designed to help you meet your weight goals, according to the Dukan diet website. The length of time each phase lasts is based on your "real weight."
Attack Phase
The first phase is starting the diet with large amounts of lean protein. This can last from 1 to 7 days, depending on how much weight you need to lose. You are only allowed to eat unlimited amounts of lean animal protein during the whole phase. You will also drink 6 to 8 glasses of water and eat 1.5 tablespoons (tablespoon) of wheat bran per day.
What Can You Eat?
- All kinds of lean meats, including beef, pork, lamb and other red meats
- Vegetarian proteins, including soy, tofu, tempeh and seitan
- Chicken
- Fish and clams
- Fat-free milk, such as cottage cheese, milk, cream cheese, Greek yogurt, sour cream, and ricotta
- Water
- 5 tablespoons of wheat bran
- Shirataki
What to Avoid
- Carbohydrates and seeds (other than wheat bran)
- sugar
- fruits
- Vegetables
- fat
- Alcohol
The Offensive Phase is also when you start your regular 20-minute brisk walking routine every day.
Sample 1 Day Meal Plan for Attack Phase
Breakfast: one serving of cottage cheese (low-fat)
Lunch: Spicy Chicken Kebab
Dinner: tandoori chicken and shirataki noodle
Cruise Phase
Phase two is when you can start adding non-starchy vegetables to your meal plan. You'll be switching between one day of lean protein only and one day of lean protein mixed with non-starchy vegetables, plus you'll be increasing your serving by 2 tablespoons of wheat bran per day. The length of the Cruise phase is based on a three-day schedule for every pound you want to lose, and in most cases lasts from 1 to 12 months.
To help you lose weight, proponents of the Dukan diet recommend 30 minutes of brisk walking each day.
All kinds of lean beef, pork, lamb or other red meat
Vegetarian proteins, including soy, tofu, tempeh and seitan
Fat-free milk, such as cottage cheese, milk, cream cheese, Greek yogurt, sour cream and ricotta
Chicken
Fish and shells
Water
Non starchy vegetables, such as leafy greens, root vegetables, mushrooms, onions, broccoli and cauliflower
2 tsp wheat bran
Shirataki
1 tsp (tsp) of oil in salad dressing
What to Avoid
Carbohydrates and whole grains
sugar
fruits
Starchy vegetables, such as potatoes and corn
fat
Alcohol
Example of 1 Day Meal Package from the Cruise Phase
Breakfast: scrambled egg with smoked salmon
Lunch: turkey on lettuce
Dinner: minced beef with mushrooms
The Consolidation Phase
After the first two phases help you lose weight, the Consolidation phase gradually introduces more and more food groups. This phase lasts five days for each pound you lose and is designed to prevent rebound weight gain.
You will continue to eat lean protein and non-starchy vegetables, along with some carbohydrates and fat, with one day of lean protein only each week. Your serving of wheat bran sticks to 2 tbsp per day.
To maintain weight loss, try to go for a brisk 25-minute walk every day.
What You Can Eat
- 5 ounces (oz) of hard crust cheese
- 1 to 2 servings (1 cup when cooked) starchy food per week
- 1 to 2 festive meals (includes just 1 serving each: appetizer, main course, dessert and glass of wine) per week
- 1 to 2 servings of fruit per day (unless indicated below)
- 2 sliced wheat bread per day
- 2 tablespoons of wheat bran per day
What You Can't Eat?
- FIG fruit
- Cherry
- Bananas
- Wine
- Alcohol (other than one glass of wine at the meal)
- Sugar
Sample 1 Day Meal Package from Consolidation Phase
Breakfast: scrambled eggs with vegetables and cheese
Lunch: grilled chicken in salad with greens and low fat dressing
Dinner: crab and tomato stuffed flounder
The Stabilization Phase
The final phase lasts indefinitely and is intended to help you lose weight. This is very similar to the Consolidation phase, but allows you to be a little looser with the carbs and fat. One day a week should stick to lean protein only, and every day you will have 3 tablespoons of wheat bran.
Brisk walking 20 minutes per day is recommended to maintain weight loss. It's also recommended that you practice fitness lifestyle habits, such as taking the stairs instead of the elevator.
Use the same guidelines from the Consolidation Phase for meal planning:
What Can You Eat?
- 5 ounces of hard cheese
- 1 to 2 servings (1 cup when cooked) starchy food per week
- 1 to 2 servings of fruits daily
- 2 slices of whole grain bread daily
- 1 to 2 festive meals (includes just 1 serving each: appetizer, main course, dessert and glass of wine) per week
- 3 tbsp wheat bran per day
What You Can't Eat?
No food is prohibited, but you should continue to monitor the amount carefully.
Is The Dukan Diet Evidence-Based?
There is not a lot of quality research available on the Dukan Diet.
However, one study in Polish women following the Dukan Diet revealed that they ate around 1,000 calories and 100 grams of protein per day while losing 33 pounds (15 kg) in 8-10 weeks.
In addition, many studies have shown that other high-protein, low-carbohydrate diets have great benefits for weight loss.
There are several factors that contribute to protein's beneficial effect on body weight.
One of these is the increase in calories burned during gluconeogenesis, a process in which protein and fat are converted to glucose when carbohydrates are restricted and protein intake is high.
Your body's metabolic rate also increases significantly more after you eat protein than after you eat carbohydrates or fat, leaving you feeling full and satisfied.
What's more, protein decreases the hunger hormone ghrelin and increases some satiety hormones – so you end up eating less.
However, the Dukan Diet differs from many related high protein diets because it limits carbohydrates and fats. This is a high-protein, low-carb and low-fat diet.
The reasons for limiting fat on a low-carbohydrate, high-protein diet are not based on science.
In one study, people who consumed fat with a high-protein, low-carbohydrate diet burned an average of 69 more calories than those who avoided fat as well.
The initial stages of the Dukan Diet are also low in fiber, despite the fact that daily servings of oat bran are mandatory.
A 1.5-2 tablespoon (9-12 gram) serving of whole wheat bran contains less than 5 grams of fiber, a very small amount that doesn't provide many of the health benefits of a high-fiber diet.
What's more, some healthy sources of fiber, such as avocados and nuts, are excluded from the diet because they are considered too high in fat.
Summary
The Dukan diet is a high-protein, low-carb diet. While it can help people lose weight, research has linked the diet to several possible health complications. Also, any weight loss can actually be the result of the daily exercise that the diet needs.
A person should talk to a doctor or a nutritionist before making any significant changes to their diet. This health professional can recommend healthy ways to lose weight.
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