The Dukan diet in the Number 1 selling diet book in France and is becoming a firm favourite with dieters in the rest of Europe as well as crossing the Atlantic, the celebrity world is awash with talk of this new wonder diet and even the new Royal bride Kate Middleton was reportedly using the diet to get to her enviable weight in time for her wedding to Prince William.
It was created by Frenchman Doctor Pierre Duken and is based on a high protein, low carbohydrate diet. The diet itself has four stages; the first two are to help with quick weight loss and the second two are lifetime diet changes to help you maintain your new healthy weight. Whilst the principal is vaguely similar to Atkins in that it’s a high protein, low carb diet the emphasis is very much on low fat proteins.
Phase 1: The Attack Phase
The first phase of the Dukan diet is followed for 1-10 days depending on how much weight you wish to lose; dieters are reported to lose an average of 7-10lbs in the first week on the Dukan diet.
The attack phase only allows dieters to consume low-fat protein foods such as fish, lean meats, and reduced calorie dairy products. These protein foods can be seasoned and flavored with condiments so long as they don’t contain any fat or carbohydrates; for instance spices, salt and pepper, mustard, and vinegar. Calorie free soda drinks are also permitted along with unsugared tea, coffee and water.
In addition to the protein dieters may also consume up to 1½ tablespoons of oatmeal per day.
Side effects suffered by some during this first phase are bad breath and a dry mouth, although drinking plenty of water should help the situation.
Phase 2: The Cruise Phase
The second part to the Dukan diet is the cruise phase, where on alternate days you can include vegetables with your protein. The vegetables are limited to unstarchy vegetables, for example; spinach, cucumber, tomatoes, celery, lettuce. The vegetables can be consumed raw or cooked and can be cooked with the protein to make soups or stews.
The second phase is continued until the dieter has reached their desire weight. Typically a Dukan dieter will lose 2lbs a week during the cruise phase.
Phase 3: The Consolidation Phase
Once a dieter has reached their target weight they then move onto the consolidation phase. In addition to the protein and vegetables, dieters are allowed one piece of fruit per day and two slices of whole-grain bread. An extra portion of carbs such as pasta, noodles or rice are also allowed once each week
The consolidation phase of the Dukan Diet also allows a ‘celebration meal’ each week where any food group can be eaten in one meal. Once you’ve been in the phase for a length of time and maintained your weight this can be expanded to three celebration meals per week.
Phase 4: The Stabilization Phase
The final or on-going phase of the plan is the stabilization phase. Here you can go back to eating whatever you like but using the consolidation phase as a guideline. One day of the week however, you must eat only protein as in the attack phase.
Exercise
As well as dieting Dukan also incorporates exercise into his plan and advises that everyone do 20 minutes of brisk walking each day during the first phase and then 30 minutes for the subsequent phases.
If you have any health issues you should speak to a medical practitioner before undergoing this or any other weight loss diet.
