Lean protein, oat bran, and a 20-minute walk a day are the mainstays of the Dukan Diet. Reducing carbohydrates and increasing protein forces the body to burn accumulated fat instead of sugar.You will not need to experience the feeling of hunger again during the Dukan Diet, you can eat unlimited amounts of food. The only condition is to adhere to the allowed food groups.
What is the Dukan Diet?
The Dukan diet is one of the famous diets that relies mainly on eating large amounts of animal protein, along with a small amount of carbohydrates, and the diet mainly depends on four stages and each stage has a specific system that is followed for a specific period until the desired goal is reached and then Automatically move to the next phase of the Dukan Diet.
▪️ Phase 1 of the Dukan Diet “Attack Phase” .
The first phase of the Dukan Diet depends on eating large amounts of protein with a sharp decrease in carbohydrates throughout the day, and the first phase consists of a day and up to a week before moving on to the next phase of the diet.
In the first stage, the daily meals consist of three main meals consisting of breakfast, lunch and dinner, and the three main meals in this stage of the Dukan diet consist of protein only with only about 10 grams of complex carbohydrates, whether oats or any type of whole grains, It is allowed to drink drinks that do not contain any type of sugar, such as coffee, black tea and green tea, and allow the use of sugar-free calorie types such as stevia.
▪️ Lean meat, skinless poultry.
▪️ Liver, kidneys and tongue.
▪️ All kinds of fish and shellfish.
▪️ Non-fat dairy products.
▪️ Tofu, tempeh, and seitan, a meat substitute made with wheat gluten.
▪️ At least 1.5 liters of water per day (mandatory).
▪️ 1.5 tablespoons of oat bran per day (mandatory).
▪️ Unlimited artificial sweeteners, noodles and diet gelatin.
▪️ Small amounts of lemon juice and pickles.
▪️ 1 teaspoon of oil daily.
▪️ Phase 2 of the Dukan Diet “Transit phase” .
In the second phase of the Dukan diet, which lasts from one month to twelve months, the diet relies on animal protein in the three main meals, with the use of vegetables that do not contain any type of high carbohydrates, such as lettuce, watercress, parsley and cucumbers, and a raise is taken The ratio of carbohydrates a little to twice the amount used in the first phase of the system, while allowing to drink drinks free of sugars and carbohydrates such as tea and coffee or the use of artificial sweeteners.
On the first day, Dukan Diet followers are limited to foods in the attack phase menu, and on the second day they are allowed to eat attack phase foods in addition to the following vegetables:
▪️ Spinach, kale, lettuce, and other leafy greens.
▪️ Broccoli, cauliflower and cabbage.
▪️ Pepper, asparagus, and artichoke.
▪️ Eggplant, cucumber, celery, and tomato.
▪️Mushrooms, green beans, onions, leeks, pumpkin, and radishes.
▪️ 1 serving of carrots or beets per day.
▪️ 2 tablespoons of oat bran daily (mandatory).
Vegetables or other fruits, other than 1 teaspoon of oil, are not allowed in salads or to garnish pans, and no fat should be added.
▪️ Phase 3 of the Dukan Diet “Consolidation and Cohesion Phase” .
The duration of the third phase of the Dukan diet is calculated in a different, relative and unstable way among all people. The duration is calculated based on the weight that was actually lost in the first and second phases of the diet, and the number of weight lost in pounds is multiplied by the number 5.
For example, if you lost in the first and second stages 10 pounds of weight, you will stick to the third stage for 50 days, and the third stage depends on eating an open amount of proteins and vegetables while using the same amount of carbohydrates in the third stage with the addition of a portion of the fruit that you eat. It contains natural sugars, but the difference in this stage is to raise protein levels compared to the first and second stages.
During the stabilization phase, mixing and matching of any of the foods on the attack and transit phase menus is encouraged, along with the following:
▪️ Fruit: 1 serving of fruit per day, such as one cup of chopped berries or watermelon, a medium apple, orange, pear, peaches, kiwi, peaches or apricots.
▪️ Bread: 2 slices of whole-grain bread per day, with a small amount of butter.
▪️ Cheese: One 40g serving of cheese daily.
▪️Carbohydrates: 1-2 servings of carbohydrates per week, such as 225 grams of pasta and other grains, corn, beans, legumes, rice or potatoes.
▪️Meat: grilled meat 1-2 times a week.
▪️ Free Meals: Two free meals per week, including an appetizer, a main course and one dessert.
▪️ Protein meal: 1 day of lean protein per week.
▪️ Oat bran: 2.5 tablespoons of oat bran per day (mandatory).
▪️ Phase 4 of the Dukan Diet “installation phase” .
This stage is the last stage of the diet, and it does not adhere to a specific time and can be adhered to after that for long periods, and the goal of this stage is to maintain the weight that was lost in the previous stages, and therefore the system depends on eating open and large amounts of protein in addition to raising carbohydrates To triple the previous stage, in addition to eating fruits with vegetables and continuously monitoring the weight.
The stabilization phase is the final phase of the Dukan Diet and there are no completely forbidden foods, but there are some principles to follow:
▪️ Use the stabilization phase as a basic framework for meal planning.
▪️ Continue to get one day of lean protein each week.
▪️ Never take the elevator or escalator when you can go up the stairs.
▪️ Take 3 tablespoons of oat bran every day.
Is the Dukan Diet safe and sustainable?
The safety of the Dukan Diet has not been studied, however concerns have been raised about a high-protein diet, particularly its effect on kidney and bone health. Some research has shown that many nutritional abnormalities have been found in women on the high-protein Dukan diet. Long-term adoption of this diet may pose health threats by acquiring kidney and liver disease, osteoporosis and cardiovascular disease.
But some research has shown that high-protein diets aren’t harmful for people with healthy kidneys. However, people who tend to form kidney stones can get worse with too much protein. Bone health will not be affected by a high-protein diet either, as long as high-potassium vegetables and fruits are also included. In fact, recent research suggests that high-protein diets have a beneficial effect on bone health.
▪️ People with kidney problems, gout, liver disease, or other serious illnesses should speak with a doctor before starting a high-protein diet.
▪️ The complex rules and restrictive nature of the Dukan Diet can make it difficult to follow.
▪️ The stabilization phase includes high-carb foods like bread and starches, but it advises avoiding many healthy foods that are high in fat, which may be a bad idea.
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