The Dukan Diet is a diet method that is believed to be able to lose weight in a short time. Unlike other types of diets that prohibit you from eating large portions, you are actually allowed to eat large portions while on the Dukan diet.
The Dukan diet is a high-protein and low-carbohydrate diet. The Dukan diet is claimed to be able to lose weight quickly without making you feel hungry.
Although you are advised to eat low-carb foods, the Dukan diet is different from the Atkins diet and the keto diet which still recommends consuming fatty foods. This is because fatty foods are also taboo in the Dukan diet.
One of the advantages of the Dukan diet is that you are allowed to eat large portions of food, as long as these foods are included in the diet menu.
The Phases of the Dukan Diet
The Dukan Diet was first introduced by a nutritionist from France named Pierre Dukan. The advantages offered from the dukan diet are being able to lose weight as much as 5 kilograms in just 1 week.
There are three phases that need to be followed in the Dukan diet, namely:
Phase attack
In the first phase of the Dukan diet, you are required to consume a variety of lean protein intakes. You are allowed to eat animal protein, but in limited quantities. In addition, you are required to meet the intake of 6-8 glasses of water per day.
Phase stages attack lasts for 1–7 days depending on how much weight you want to lose. Therefore, before starting the Dukan diet, you should first determine your ideal weight according to the calculation of the body mass index, so that the diet you take is more effective.
The following is a list of foods that can be consumed during this phase attack in the Dukan diet:
- Fish and shellfish
- Various types of meat, such as skinless chicken, goat, beef, and lamb
- Sources of vegetable protein, such as soybeans, tofu, and tempeh
- Shirataki or konnyaku jelly cooked without sugar
- Fat-free milk and dairy products, such as yogurt and cheese
- 1.5 tablespoons oat bran or oat husk
- Egg
In addition to the types of foods that can be consumed, the Dukan diet also has a list of foods that you should avoid. The following are the types of food:
- Vegetables
- Fruits
- Other sources of carbohydrates oatmeal
- Fatty foods, such as offal or chicken skin
- Sugar
- Alcoholic beverages
Phase attack also starts with you getting used to a brisk walk for 20 minutes every day.
Phase cruise
In phase cruise, you can start adding non-starchy or non-starchy vegetables to your diet. In addition, intake oat bran was added to 2 tablespoons every day. Likewise, the duration of brisk walking is 30 minutes per day.
Phase duration cruise What you live must be adjusted to the weight you want to lose. For every 1 kilogram valid 6 days program. So, if you want to lose as much as 10 kilograms, you have to go through the cruise stage for 60 days or 2 months.
The following is a list of additional foods that can be consumed during this phase cruise Dukan diet:
- Starch-free vegetables, such as pakcoy, broccoli, cucumber, eggplant, bean sprouts, spinach, mushrooms, carrots, lettuce, chickpeas, pumpkin, and chicory
- Animal protein, including chicken, goat, beef, and lamb
- Fish and shellfish
- Vegetable protein, such as soybeans and their processed products, such as tofu and tempeh
- Fat-free milk and dairy products, such as yogurt, cheese, and cream
- Shirataki
- Egg
You can change your diet every day, for example the first day eating lean protein, then the second day eating protein sources with vegetables without starch.
In phase cruise you should maintain your water intake per day and avoid the same food as the stages attack. You are also not allowed to eat foods containing starch, such as corn and potatoes.
Consolidation phase
After stage attack and cruise which focuses on weight loss, the consolidation phase is designed to maintain weight. The consolidation phase allows you to eat a wider variety of foods, including:
- Various types of meat on the food list attack and cruise provided that meat is only consumed 1-2 times a week
- Many kinds of fruit, except grapes, bananas and cherries
- Vegetables without starch
- Wheat bread
- Whole grain or oatmeal
- Adequate carbohydrates and fats
Please note that at the consolidation stage, every 1 day of the week you need to give a break to eat the various foods mentioned above. Instead, you are only allowed to eat foods that contain protein.
In the consolidation phase, it is recommended that you do a brisk walk for 25 minutes every day.
How the Dukan Diet Works in Losing Weight
Although it is quite popular, until now the effectiveness of the Dukan diet in losing weight and maintaining an ideal body weight in the long term still needs to be studied further.
However, several studies so far have stated that there are several reasons why the Dukan diet can lose weight quickly, including:
- Protein contains 4 calories per gram, while fat has 9 calories. While the calories used to process the two types of nutrients are quite large. This lower calorie intake allows you to lose weight.
- At least the intake of carbohydrates that enter the body will force the body to use fat reserves to produce energy. Thus, the body is forced to burn fat.
- Protein makes the stomach full quickly and lasts longer, so that the appetite is maintained.
- Protein intake can increase metabolism, thereby increasing the production of heat in the body. This makes the body need more energy for protein metabolism. Thus, there are more calories burned to digest protein.
Although claimed to be effective in losing weight, the Dukan diet may not be suitable for people with certain medical conditions, such as kidney disease, diabetes, and coronary heart disease. This diet is also not recommended for pregnant and lactating women.
In patients with kidney disease, excess protein can weigh on the performance of the kidneys, so it is at risk of causing kidney failure. In addition, some people who are on the Dukan diet may also experience some side effects, such as flatulence, nausea, headaches, constipation, and weakness.
Until now, there has been no further research that proves the safety of the Dukan diet in the long term. Therefore, if you want to apply the Dukan diet, you should first consult with your doctor.
