After seeing many of his patients lose weight on his plan, Dr. Since then, the book gained traction and popularity and has sold more than seven million copies globally. The third and fourth phases emphasize preserving weight loss and maintaining what Dr. As I mentioned, the Dukan Diet is broken down into four phases.
Also known as the Pure Protein phase, you can enjoy unlimited low-fat, high-protein foods , including lean beef, pork, poultry, non-fat dairy, eggs, fish, and tofu. According to Dr. The length of this phase ranges from two to seven days, depending on how much weight you need to lose. You will alternate between protein-only days and protein-vegetable days, along with two tablespoons of oat bran daily.
Dieters stay in this phase until they reach their True Weight. This phase is designed to prevent the rebound effect of gaining back the pounds lost during the first two phases. During this phase, foods that were previously restricted are gradually added in limited quantities. You will continue to follow a protein-vegetable diet and consume two tablespoons of oat bran daily.
Once a week, you are required to follow a Pure Protein day from the Attack phase. Phase 3 lasts five days for every pound lost. Moreover, during the Consolidation phase, you can eat one to two servings of fruit excluding bananas, grapes, figs, and cherries and two slices of whole-grain bread per day. You're also allowed to consume 1.
On this final phase aka the rest of your life , you can eat whatever you want along with three tablespoons of oat bran per day. As in the phase 3, a Pure Protein day is required once a week.
Throughout all phases of the diet, Dr. Eating out is possible, but it may be difficult to control the food preparation methods in a restaurant. The Dukan diet has many rules that may make it difficult to maintain, especially if there are others in the household who are not following the diet.
The study reports that eating lots of protein, in combination with a Western diet, could increase the risk of metabolic disease. High protein diets can also place the kidneys under stress due to the need to eliminate waste produced in the digestion of protein.
One study states that following the Dukan diet long term can pose health risks, including:. The Dukan diet is a high protein, low carb diet. Though it may help people lose weight, research has linked the diet to several possible health complications. Also, any weight loss may actually be a result of the daily exercise the diet requires. A person should speak to a doctor or nutritionist before making any significant changes to their diet. These healthcare professionals can recommend healthful ways to lose weight.
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Medically reviewed by Kathy W. Warwick, R. What is the Dukan diet? Phases Does it work? Risks Dukan vs. Atkins Summary The Dukan diet is a high protein, low carbohydrate eating plan designed by Pierre Dukan, a former French physician and self-proclaimed nutritionist.
Share on Pinterest Advocates of the Dukan diet believe that it can help a person lose weight. Salt is also minimized on the diet, which may reduce the palatability of meals, making it more difficult to stick to.
The diet also introduces some contradictory concepts. For example, vegetables are restricted to low-starch varieties, but fat-free dairy, which is higher in sugar and carbohydrates, is allowed up to 32 ounces a day. Dukan brushes aside the milk sugars in these products, saying the number of sugars is too small to worry about.
But then he restricts low-starch vegetables , which are even lower in sugars and carbs. Additionally, there is increasing concern about the effect of high-protein diets, like the Dukan Diet, on the environment.
Crops that support plant-based diets produce fewer gas emissions and have less of an impact than animal farming. For this reason, many environmentalists encourage eating less meat and more plant-based foods. Department of Agriculture USDA dietary guidelines include calorie recommendations and tips for a healthy, balanced diet. As a high-protein diet that restricts other important food groups like carbohydrates and healthy fats , the Dukan Diet does not meet federal dietary guidelines.
The Dukan Diet has an entire week of eating only protein followed by alternating days of protein only. For sustainable weight loss, many health and nutrition experts recommend counting calories and creating a sustainable calorie deficit , which means taking in fewer calories than you're using.
Use this calculator to determine your daily calorie needs to meet your goals. Because of the restrictive nature of the Dukan Diet and its emphasis on animal protein, this diet plan is not recommended for overall health since it does not adhere to USDA guidelines. Furthermore, the Dukan Diet discredits the importance of healthy carbohydrates and fats as part of a balanced diet.
Though proponents of the Dukan Diet claim that it's an effective weight-loss plan—the primary health benefit of the diet—many find it too restrictive and difficult to follow. Weight loss in and of itself can offer health benefits for people with excess body fat, including reduced risk of weight-related disease.
The main concern with the Dukan Diet and eating too much protein is that the liver and kidneys have to work extra hard to process the byproducts of protein metabolism —and there is a limit to how much protein the kidneys can handle. Dukan says drinking a lot of water will take care of this problem, but he doesn't provide any scientific references to back this up.
The diet is high in protein and low in carbohydrates and fats, and research shows that high protein diet plans may lead to nutrient deficiencies and health complications including cardiovascular disease. Additionally, there are some statements of "fact" in "The Dukan Diet" book that are either false or highly questionable. For example, Dr.
Dukan calls the carbohydrates in root vegetables and whole grains "slow sugars," meaning they break down into sugar slower than refined grains and sugars, but this is misleading. The way a food raises blood sugar depends on many variables. An additional claim that is not scientifically backed is that the combination of water and pure proteins act powerfully on cellulite. The Dukan Diet can be an effective way to lose weight quickly since it restricts calories, carbs, and fats.
However, a restrictive diet is typically not one that can be sustained for long-term weight management. Moreover, not only is Dr. Dukan no longer recognized as a healthcare professional and is unable to practice medicine , but many of his weight loss claims are unsubstantiated by science. Talk to your doctor about your options—many factors may contribute to weight loss aside from diet, including regular exercise , adequate sleep, and stress management.
While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals. Exercise, sleep, and other lifestyle factors also play a major role in your overall health.
The best diet is always the one that is balanced and fits your lifestyle. Looking to start a low-carb diet, but not sure where to start? Sign up to get our free recipe book and enjoy delicious low-carb meals. Morell P, Fiszman S. Revisiting the role of protein-induced satiation and satiety. Food Hydrocoll. Dietary protein - Its role in satiety, energetics, weight loss and health. Br J Nutr. Penketh A. Dukan diet creator struck off French medical register.
The Guardian. Published Jan 26, Dukan Diet. Dukan P. A healthy approach to dietary fats: Understanding the science and taking action to reduce consumer confusion. Nutr J. Assessment of food intakes for women adopting the high protein Dukan diet. Rocz Panstw Zakl Hig.
Hall KD, Kahan S. Maintenance of lost weight and long-term management of obesity. Med Clin North Am. Assessment of nutrition and nutritional status in women using the high—protein diet in the past. Prog Nutr. Tilman D, Clark M. Global diets link environmental sustainability and human health. Dietary Guidelines for Americans Published December Fad diets and their effect on urinary stone formation.
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