The Dukan diet has gained popularity in recent years, with even celebrities supporting it. Many well-known women attribute their attractive appearance to this way of eating.
The Brazilian model Gisele Bündchen uses the Dukan diet to lose weight, and Jennifer Lopez also followed it after the birth of her twins, Max and Emma. Both were drawn to the diet's slogan - "Eat what you want and lose weight permanently."
Many other celebrities have decided on this type of diet, considering that it brings great results. Although this diet was not so popular in the past, it is attracting more and more attention from nutritionists. In addition, the fact that celebrities use this type of diet arouses even greater interest.
Princess Kate Middleton is another famous supporter of the Dukan diet, maintaining her body weight for years despite giving birth to three children. Kate reportedly favors oatmeal for breakfast, a key component of the Dukan diet.
What is the Dukan diet?
Designed by French nutritionist Dr. Pierre Dukan in the 1970s, the Dukan diet aims for quick and lasting weight loss without starvation.
What are the Dukan diet rules?
The Dukan diet comprises four distinct phases. Each phase has its own specifics and differs from the others. Therefore, you should pay close attention.
Phase 1: Attack Phase (1-7 days)
Begin with unlimited lean proteins and one and a half tablespoons of oatmeal per day. Animal and vegetable proteins, including meat, fish, milk, eggs, and oatmeal, are allowed.
Phase 2: Cruise Phase (1-12 months)
Introduce vegetables to proteins, alternating days of lean proteins with days of non-starchy vegetables. Consume two spoonfuls of oatmeal daily. This phase lasts longer than the first, aiding in sustained fat burning.
Certain vegetables are allowed without restrictions, such as tomatoes, cucumbers, radishes, spinach, onions, legumes, mushrooms, greens, carrots, celery, eggplant, Swiss chard, green salads, and zucchini. Prohibited items include potatoes, corn, peas, broad beans, beans, and lentils.
Phase 3: Consolidation Phase (5 days for every 500 g lost in phases 1 and 2)
Eat unlimited lean proteins and vegetables with minimal carbohydrates and fats. Consume lean proteins only one day a week and 2.5 tablespoons of oatmeal daily. This phase facilitates the transition to stabilizing body weight after reaching the goal.
Add fruits, reward meals, one pure protein day, and two servings of starchy products per week, such as pasta, rice, lentils, and potatoes.
Phase 4: Stabilization Phase (unlimited)
Include only one day a week of pure protein, following the guidelines from the consolidation phase. Increase oatmeal intake to 3 tablespoons per day.
Individuals adhering to this stage have adopted healthy habits and are advised to consume three tablespoons of oat bran daily, reducing appetite and extending the feeling of fullness.
All four stages are equally important, and skipping any of them is not recommended.
The Dukan diet emphasizes high-protein, low-carbohydrate meals, potentially contributing to short-term weight loss. However, caution is necessary due to its low-fat and low-carbohydrate nature. Consulting a doctor before adopting this weight loss system is advisable. Avoid a daily calorie intake of only 1,000 calories, as a balanced and varied diet is crucial for healthy weight loss.
Many people who decided to change their lives and start with this diet emphasized that it brought them many benefits in life. Intend to continue with her in the future, and advise everyone to try the same. The Dukan diet is an increasingly popular topic among people who want to start a healthier lifestyle or lose extra pounds.
Dukan diet and its disadvantages
The Pierre Dukan diet has some disadvantages:
The nutritional system cannot be called balanced. Therefore, with followers, the child is likely to develop a deficiency of certain vitamins and minerals. We know how the lack of these minerals can affect an individual's health.
Malfunctions of the digestive and nervous systems are possible against the background of a lack of nutrients.
In the initial phase of weight loss, the state of health may worsen, which will be manifested by increased fatigue and frequent dizziness.
Lack of fat can cause hormonal imbalance.
The emphasis in the diet is on foods rich in proteins. The body, digesting them, produces ketone bodies, which will lead to bad breath. Once a person switches to a normal diet, this problem should disappear on its own.
The diet cannot be called economical. Protein products for cooking are not cheap. Therefore, having decided to get rid of excess weight according to the Dukan system, it is worth preparing in advance for the upcoming costs.
Precisely for all the above reasons, you should think carefully about whether to adopt this diet, and think about the potential consequences. Of course, everyone's organism is different and requires a different approach. It is best to consult a doctor and determine if you can start with it.