Dukan diet: Phases, cooking ideas, and effectiveness

The Dukan Diet is a protein-based nutritional approach designed by Pierre Dukan, a French nutritionist and dietitian.

Also known as the Dukan method, this diet proposes a healthy eating plan based on how primitive hunter-gatherers used to eat.

It includes 100 foods, of which 72 are sourced from animals and 28 come from plants. The person can eat as much as they like, as long as they only eat those 100 foods.

The diet has caused some controversy, and its benefits are not confirmed by research.

What is the Dukan diet?

[foods for the cruise phase of the dukan diet]
Salmon, broccoli, Brussels sprouts and tomato can be eaten in the cruise phase of the Dukan diet.

The Dukan diet is based on the theory that a lot of protein can help people lose weight because:

it is low in calories

it makes a person feel full

digesting protein uses more energy and therefore more calories

Restricting the intake of carbohydrates and fats puts the body induces a starvation-like state, which forces the body to use fat stores for energy.

[oat bran is key to the dukan diet]
Oat bran is the only source of carbohydrate in the Attack phase of the diet.

During the cruise phase, the person normally aims to reduce weight by around 2 pounds a week.

If the individual wishes to lose 30 pounds, this phase will last for 15 weeks, but if they want to lose 5 pounds, it will last 10 weeks.

A number of different foods can be eaten, but if they lead to weight gain, they will be banned.

The dieter can eat unlimited amounts of low-fat protein, as in the Attack phase, and unlimited amounts of non-starchy vegetables, such as spinach, okra, lettuce and green beans.

However, they will alternate the intake of lean protein and vegetables, so that on one day they will eat just lean protein, and on the next, they will eat lean proteins combined with unlimited low-starch vegetables.

The dieter will continue to consume 1.5 liters of water and one tablespoon of oat bran each day.

Carrots, corn, and peas are starchy vegetables. They are not allowed.

The dieter should exercise for 30 minutes each day.

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