The diet, created by Dr. Pierre Dukan, a French general practitioner who specializes in weight management, is back in vogue.
Dr. Dukan created the diet in the 1970s, inspired by an obese patient who shared that he could give up any food to lose weight except meat.
After seeing many of his patients get impressive weight loss results on his diet, he published The Dukan Diet in 2000. The Dukan Diet takes a lot of effort.
It is restrictive, especially in the earlier phases of the program, and requires taking a daily oat bran supplement.
First, dieting helps a person figure out what their “real weight” should be.
The “true weight” calculation takes into account gender, age, weight loss history and various other factors. This number is the ultimate goal that one should strive for.
This diet contains four phases. The duration of each phase is based on “true weight”.
First phase of attack
The first phase begins the diet with a large amount of pure proteins. It can last from one to seven days, depending on how many pounds need to be lost.
It is allowed to eat only animal proteins in unlimited quantities throughout the phase.
Also drinking 6 to 8 glasses of water and taking 1.5 tablespoons of oat bran a day. In the attack phase, routine walking of 20 minutes each day is also started.
Allowed foods are:
All types of meat, including beef, pork, lamb and any other red meat
Fish and shellfish
Vegetarian proteins including soy, tofu, tempeh and seitan
Fat-free or low-fat dairy products such as cottage cheese, skimmed or low-fat fresh milk and yogurt, ricotta, cottage cheese
Second phase
The second phase is when the addition of non-starchy vegetables to the meal plan begins. Alternate one day of protein only and one day of protein mixed with non-starchy vegetables.
Increase to 2 tablespoons of oat bran per day. The duration of the second phase is based on a schedule of three days for each kilogram to be lost, and in most cases lasts from 1 to 12 months.
Allowed foods are as in the first phase with the addition of: non-starchy vegetables such as leafy greens, root vegetables, mushrooms, onions, broccoli and cauliflower and 2 tablespoons of oat bran.
Third phase of consolidation
After the first two phases have helped shed the desired pounds, the consolidation phase gradually reintroduces more food groups. This phase lasts five days for every kilogram lost and is designed to prevent weight gain again.
Continue to eat protein and non-starchy vegetables, along with low carbs and fat, with just one day of protein each week. The oat bran portion remains at 2 tablespoons per day.
Allowed foods:
1 to 2 servings of fruit per day
2 slices of whole grain bread a day and hard cheese
1 to 2 servings of starchy foods per week
1 to 2 holiday meals (including only 1 serving of each: starter, main and dessert and a glass of wine) per week.
Fourth phase of stabilization
The final phase continues indefinitely and is intended to help maintain weight. It is very similar to the consolidation phase, but allows the addition of more carbohydrates and fats.
One day of the week should still be protein only and daily consumption of 3 tablespoons of oat bran.
collage: Edna
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