How does dukan diet work

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Develop and improve products. List of Partners vendors. At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition. The Dukan Diet is a low-carbohydrate , high-protein weight loss program that was created in the s by former French physician, Dr.

Pierre Dukan, to help patients with obesity lose weight. At the time, the primary diet prescribed for weight loss consisted of low calorie, small-portion meals, which was difficult for his patients to follow. Dukan's plan shifted to focus on lean protein , which reduces hunger and makes the program easier to stick with. Over the next 20 years, he continued to fine-tune the diet. In , Dr. By the time "The Dukan Diet" book was released in the United Kingdom in and the United States in , it made the New York Times best-seller list, sold over seven million copies around the world, and was translated into more than 14 languages, according to the Dukan Diet website.

The four-phase program has reportedly helped Kate Middleton lose weight before the royal wedding and has also been linked to other celebrities like Jennifer Lopez, though these reports are speculative. The Dukan Diet is based on the premise that you don't lose weight when you are hungry.

It provides specific lists of foods that are allowed in different phases with a focus on lean proteins and fat-free dairy, which boost satiety. The first two phases focus on weight loss and the other two focus on maintaining it. According to proponents of the Dukan Diet, you can expect to lose up to 4 to 6 pounds in the first week during the Attack Phase, and 2 pounds a week during the Cruise Phase. During the Consolidation and Stabilization phases, you will focus on weight management.

But the diet has been widely criticized as a fad diet and health professionals say it increases the risk of chronic kidney disease and may worsen cardiovascular health. Dukan stopped practicing medicine in , following formal complaints that were filed against him by the French National Order of Doctors.

The U. Its low ranking is based on the diet's strict rules and potential for not meeting a person's nutritional needs. The diet is heavy on animal proteins—chicken, eggs, dairy, beef, fish, etc. The Dukan Diet allows 68 low-fat, protein-rich foods in the first phase with 32 non-starchy vegetables added during the second phase.

The majority of calories and nutrients on the Dukan Diet come from protein, which is more filling than carbohydrates and offers fewer calories than fat. In addition to diet, the plan encourages physical activity, particularly walking and taking the stairs instead of the elevator. Unlike other low-carb diets, the Dukan Diet is also very low in fat. As Dr. Dukan stated in his book, the fat content in foods is "the overweight person's most deadly enemy. A unique component of the Dukan Diet is the "True Weight" calculator , which factors in your weight history, sex, age, bone structure, and other parameters to determine a realistic weight-loss goal that can be maintained for life.

The Dukan Diet does not require fasting or complicated meal timing, but it does restrict different foods to certain days. The following four phases are the pillars of the Dukan Diet. Phase 1: Attack. The first phase of the Dukan Diet lasts two to seven days, depending on how much weight you want to lose. During the Attack Phase, you can eat unlimited lean protein—lean beef, skinless poultry, seafood, and eggs —along with limited low-fat dairy, a small amount of olive oil for greasing pans, and 1.

The diet refers to this phase as "Pure Protein" days. You'll also be advised to drink six to eight glasses of water a day. Phase 2: Cruise. This phase begins as early as day two of the diet or as late as day eight under medical supervision for people who need to lose 40 pounds or more and lasts for up to a year. During the Cruise Phase, you will continue to eat the foods in the Attack Phase with specific vegetables added in, such as leafy greens, broccoli, cauliflower, peppers, cucumbers, and mushrooms.

You will also increase oat bran to 2 tablespoons per day. Phase 3: Consolidation. Once you reach what Dr. Dukan calls your "true weight," the consolidation phase begins. The length of this period depends on the amount of weight you have lost, with five days of consolidation for every pound lost. During the Consolidation Phase, you will continue to eat the foods from the first two phases and add in small servings of fruit, bread, starches, cheese, other cuts of meat, and wine. You will also increase oat bran to 2.

One day each week is devoted to a "Pure Protein" day where you follow the attack phase menu. Phase 4: Stabilization. The final phase is the weight maintenance part and lasts indefinitely. During the Stabilization Phase, you will follow the Consolidation Phase guidelines but loosen the rules as long as your weight remains stable.

A study of 51 women who followed the Dukan Diet for eight to 10 weeks found they ate about 1, calories and grams of protein a day, and lost about 33 pounds. Dietary intake was high in potassium , iron, and vitamins A, D, and B12, but low in vitamin C and folate. The lists above detail what you can and cannot eat during the Cruise Phase, which makes up the majority of the Dukan Diet eating plan.

Non-compliant foods are added back in during the Consolidation and Stabilization Phases. The plan calls this "alternation" and these cycles are used to boost metabolism and jump-start weight loss. During the Consolidation Phase, one day each week is devoted to Pure Protein. What's still not allowed? Of any kind. The average length of this phase is five days for every pound you want to lose. In this phase, there are no forbidden foods, but you're advised to control your eating to prevent weight regain.

And to keep your weight in check, the website advises you follow three non-negotiable rules for the rest of your life: eat three tablespoons of oat bran per day, walk 20 minutes and take the stairs whenever possible, and eat nothing but protein-rich foods every Thursday.

I can get behind the second rule, but the other two? Not so much. Heller is most decidedly not a fan of the Dukan Diet. For one thing, the diet is highly restrictive. So why would you want to cut those out? Heller also broke it to me that U. Womp womp. Using a free tool on the website, I plugged in a host of info about myself, including my gender, current weight, age, height, diet history, average weight, tendency to gain weight, and body frame size.

I opted out of the coaching program. If I followed the diet as outlined, I would reach my "true weight" by February 4 if I started on January 1. The first day—the protein-only "Attack" day—was by far the toughest. I was so used to reaching for a granola bar or piece of fruit when I felt hunger pangs , that suddenly needing to find and prepare my meals and snacks was a huge shock. I barely survived by scarfing large amounts of Greek yogurt, a protein shake made with percent whey protein and skim milk, and shredded chicken in chicken broth.

Choices should be low in fat and contain no added sugars. A person can eat as much as they want, and there is no calorie counting. The diet also requires them to eat at least 1.

Oat bran is very high in fiber, so the body cannot break down or digest most of this carb. High fiber foods help suppress hunger. During the attack phase, the diet requires a person to drink at least 1. People can now eat all food items on the list, though they should try to alternate between pure protein days and protein plus vegetable days. The length of this phase will depend on how much weight the person wants to lose.

It lasts for 3 days for every pound they want to lose. A person can eat unlimited amounts of low fat proteins and unlimited amounts of nonstarchy vegetables, including spinach, okra, lettuce, and green beans.

In the cruise phase, the diet requires them to eat 2 tbsp of oat bran and exercise for 30—60 minutes each day. In the consolidation phase , the aim is not to lose weight, but to avoid regaining it. A person is allowed to introduce some starchy foods. Every day, they can now eat:. They can also have one or two servings of starchy food and one or two celebration meals each week. In a celebration meal, a person can eat whatever they want.

This phase requires them to eat the core diet of pure protein one day each week, preferably on the same day of each week. The stabilization phase is the long-term maintenance part of the plan. The person should not expect to lose or gain weight during this time. One day each week, they will have an all-protein day, as in the attack phase. Apart from that, they can eat whatever they want, as long as they follow some simple rules:.

At this point, people can consume artificial sweeteners, vinegars, sugar-free gum, and spices. The diet also recommends taking multivitamins with minerals. Following a high protein diet may lead to weight loss, but research has not proven that this is healthy weight loss.

According to a study , high protein diets may promote weight loss for a number of reasons, including:. However, researchers have noted that the diet limits certain food groups, such as grains and fruits, which means that it is not nutritionally complete.

It can also be a difficult and inconvenient diet, as it requires a person to prepare all meals from scratch.