What is it?
The Dukan Diet is a weight loss diet based on a high protein, 4 staged food and lifestyle changes. There are specific foods allowed, and it’s said that the first 2 to 7 days between 4.4 to 6.6 pounds of weight loss is possible.
The official book has sold over 7 million copies, and an official website also offers support. With repeat use it’s said it can lead to sustained weight loss from 2 to 4 pounds each week. Reducing carbohydrates and fats is a major part of the diet especially in the beginning. In this review you’ll hear customer reviews, whether or not it’s safe and effective for weight loss, and many important considerations. A comprehensive top 10 list of the very best diet plans are available when you click here.
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The Dukan Diet Ingredients and Side Effects
The company does offer some pre-packaged foods, but they’re not necessary. Instead the plan focuses on customers cooking their own foods. The phases of the diet are:
Phase 1 “Attack”: You can eat as much protein as you’d like from 68 different kinds of animal protein.
It’s said this phase will:
“increases the speed of weight loss while flushing out the excess water”
Between 6 to 8 cups of water are needed daily, as well as 1.5 tablespoons of oat bran for fiber to help reduce appetite, and to help with limiting the absorption of calories.
It’s also advised to introduce exercise, preferably in the morning. Also, the length of the diet depends on how much weight one wants to lose. The standards are listed as:
40 pounds or more: Talk to a physician and do it for around 7 days.
Between 15 to 30 pounds: 3-5 days.
10 pounds or less: 1-2 days.
The average time for most people is 2-5 days.
Phase 2 “Cruise”: This phase is expected to promote 1 pound of weight loss every 3 days. One still has to eat the same kinds of protein, but there are small amounts of vegetables from 32 possible options.
This allows for an unlimited amount of 100 different food options, though no starchy or fatty vegetables are allowed such as avocado, potatoes, and corn. Much less restricting options are offered via the top 10 list of the best diet plans.
An additional half-tablespoon of oat bran is also needed each day.
Phase 3 “Consolidation”: This stage helps keep all the weight lost, by introducing 7 different suggested diet tips. Certain foods are allowed back in such as cheese, certain starchy foods, fruit, and bread.
2 “cheat” meals where you can eat foods not advised from the diet are allowed per week, though you do have to limit back to back binges.
For every pound lost, you have to add 5 days of this phase. So for people who have lost 30 pounds, 150 days are needed. You also get to eat the exact same foods allowed from the Attack and Cruise phases.
For the first half of the phase the following are required:
- 1 serving of starchy foods each week.
- 1.5 ounces of hard cheese.
- 2 slices of whole grain bread.
- A serving of fruit.
The second half of the phase requires:
- 2 servings of fruit.
- 2 servings of starchy foods each week.
- 2 slices of whole grain bread.
2 tablespoons of oat bran are required daily alongside around 25 minutes of brisk walking. One day of the week one must go back to the Attack phase.
Phase 4 “Stabilization”: You can eat as you’d like 6 days out of the week, but with making sure the consolidation phase portion recommendations are followed. Once a week similar to the Attack phase, it’s necessary to eat only protein. This is required for the duration of one’s life.
Also, 3 tablespoons of oat bran are required each day. Adding exercise is also necessary. An optional $1 a week coach is offered. You can find the top 10 diet plans by clicking on the link provided here.
EDITOR’S TIP: Combine this diet with a proven meal replacement such as 18 Shake for better results.
The Dukan Diet Quality of Ingredients
The diet focuses on suggesting certain foods, so the overall quality depends on which one chooses. Though there are very specific allowances for foods. For the Attack phase one has to eat only protein. This can be potentially unsafe, Web MD confirms:
“experts still do not know what the long-term effects are for your health and weight”
“no evidence that having one all-protein day, along with exercise, is enough to maintain your weight loss”
They also discuss the Dukan Diet by stating:
“doesn’t teach lifelong healthy eating habits.”
“could lead to a nutritionally inadequate diet”
They also add:
“the risks may outweigh the benefits”
This makes the Dukan Diet a potentially unhealthy diet plan which does not guarantee safe weight loss results.
The British Dietic Association which is Britain’s largest organization of nutrition and food experts named this the:
“Top Celebrity Diet to Avoid”
For 2010, 2011, and 2012 it was rated as the absolute worst diet to use. It’s also been in the top 5 list for years now. This is due to health concerns, and a lack of proven safe weight loss. The group also adds:
“Initial weight loss will be fluid”
This is because carbohydrates which are strictly forbidden for most of the diet help to promote water weight. Live Strong mentions that:
“It’s possible to lose as much as 20 pounds of body weight during one week, most of which is water”
Therefore, it’s likely most of the weight lost on this diet is strictly just water.
The creator of the diet Pierre Dukan also lost his medical register to practice as a doctor due to the promotion of his diet. This was seen as a violation of ethics, as he is using his medicine as a way to promote a business. Discover the top 10 diet plans by following the link here.
The Price and Quality of The Dukan Diet
Prices range depending on the kinds of groceries purchased. The website also offers online support for a total of $29.99 each month. This is optional and not required.
The diet is considered a crash diet since it requires extreme changes in diet. The major concern from health groups is that the Dukan Diet isn’t practical, proven safe, or helpful for promoting long lasting dietary advice.
It’s likely that the majority of weight lost will simply be water weight. The list featured here has the top 10 diet plans.
Business of The Dukan Diet
Diet Coaching Inc. owns the rights to the diet, and they can be contacted below:
Phone Number: (855) 385-2648
Email: [email protected]
There isn’t much information about the quality of the coaching. It’s also unknown if the coaching is provided by health professionals, or what kind of support they offer. To see the top 10 diet plans available now, click on the link featured here.
EDITOR’S TIP: The top 10 list of the best diets is available here.
Customer Opinions of The Dukan Diet
Here are some customer opinions about the Dukan Diet:
“My blood pressure was really low, I had no energy at all and my doctor told me that the diet was very unhealthy”
“my hair began falling out and my fingernails broke in record time”
“This diet just isn’t healthy”
“This diet is so hard to follow”
Many people found it incredibly limiting and impossible to follow the Dukan Diet. Some were concerned as there were common issues such as low energy, headaches, brittle hair and nails, low blood pressure, mood swings, loss of focus, and other problems.
A major concern was that people were extremely bored of the diet, and that it was hard for many to keep eating the same kinds of foods, even when there are 100 options available.
The extreme carbohydrate loss also caused the majority of users to have no energy.
In some cases, people were hospitalized. Find the top 10 diet plans by clicking on the link provided here.
Conclusion – Does The Dukan Diet Work?
When making a decision on a diet plan like the Dukan Diet, it’s important to examine the science behind it, customer reviews, and what’s offered. The required food allowances are considered extreme, as the beginning of the phase allows for only protein. Many users mention it promoted side effects, and that it was bland eating the same kinds of foods repeatedly. Health experts also add that this diet may be potentially unhealthy, and it’s unknown what kinds of long term effects it may promote. Furthermore, there’s a high risk for nutritional deficiencies.
The 2016 top rated diet plan of the year is known as the 18Shake Diet. It combines a metabolism boosting diet pill alongside a nutritionally balanced meal replacement. There are only natural ingredients, and no added colors, stimulants, fillers, or fillers. Many customers and health experts agree it’s a potent diet for sustained weight loss benefits. Users have lost weight by using the supplements offered that does not require extreme or potentially risky crash diet like meal planning. Visit the official website for the 18Shake Diet by clicking on this link.
A full 30 day money back guarantee is offered on both the meal replacement and metabolism booster. All purchases are offered risk free, with no questions asked. Information on the 18Shake Diet can be found by following the link featured here.
The Dukan Diet plan is very effective because you can eat as much as you want and still lose weight. Below is the updated list of the 100 allowed foods for the Dukan Diet: 68 Pure Proteins and 32 Vegetables.
100 Foods Allowed on the Dukan Diet
To join coaching, first calculate your True Weight.
“You don’t lose weight when you’re hungry”
During his research, Pierre Dukan identified 100 allowed foods that contain the essential nutrients for our bodies that have tremendous benefits and are rich in protein, low in carbohydrates and fat. You can eat as much as you want from the Dukan Diet food list during the four phases of the Dukan Diet.
68 Pure Proteins: Starting on the Attack phase
And Sugar-free gelatin
32 vegetables: starting from the Cruise phase
Artichoke – Asparagus – Bean sprouts – Beet – Broccoli – Brussels sprouts – Cabbage – Carrot – Cauliflower – Celery – Cucumber – Eggplant – Endive – Fennel – Green beans – Kale – Lettuce, arugula, radicchio – Mushrooms – Okra – Onions, leeks, shallots – Palm Hearts – Peppers – Pumpkin – Radishes – Rhubarb – Spaghetti squash – Squash – Spinach – Tomato – Turnip – Watercress – Zucchini
More foods allowed on the Dukan Diet:
- SHIRATAKI : Unlimited starting from the Attack Phase. The Konjac root from Asia (China and Japan) is satisfying, rich in fiber, stimulates intestinal transit and has virtually no calories. You can also find konjac in other forms, such as a powder or ‘flour’ and sometimes a gel. You can use any form for Dukan Cooking
- OLIVE OIL: starting from the Cruise Phase. Rich in omega 3 fatty acids, polyphenols and vitamin E (an antioxidant) – all essential for health. Limited quantity: 1 tsp
- GOJI BERRIES : starting from the Attack phase. Limited quantity: Pure Protein days: 1 Tbsp , Proteins and Vegetables days: 2 Tbsps. Please note tablespoon should not be heaping.
Members of Dukan personalized weight loss coaching have exclusive access in the slimming apartment to:
- The 100 allowed foods: all their properties, nutritional qualities and associated Dukan recipes.
- Information on tolerated foods and foods that keep you feeling full.
- Hundreds of Dukan recipes and food tips
The Dukan Diet is a protein-based commercial fad diet devised by Pierre Dukan. Dukan has been promoting his diet for over 30 years; it gained a wider audience after the 2000 publication of his book, The Dukan Diet, which has sold more than 7 million copies globally. The book has since been translated into 14 languages and published in 32 countries. The book was released in the United Kingdom in May 2010, and in the United States in April 2011.
It is not clear the diet has any benefit and it carries risks to kidney and cardiovascular health.
In 1975, Pierre Dukan was a general practitioner in Paris when he was first confronted with a case of obesity. At the time, being overweight or obese was thought to be best treated by low calorie and small sized meals. Dukan thought of an alternative way to prevent patients from regaining their lost weight. He designed a new approach in 4 phases, including stabilisation and consolidation. After more than 20 years of research Pierre Dukan published his findings in 2000 in his book Je ne sais pas maigrir (I don’t know how to get slimmer) which became a best seller.
In July 2011 a French court ruled against Dukan in his attempt to sue rival nutritionist Jean-Michel Cohen for libel, after Cohen had criticised his method in the press.
In 2013, Dukan, then aged 72, was banned from practising as a GP in France for eight days for breaching medical ethics by prescribing a diet pill to one of his patients in the 1970s that was later pulled from the market.
The diet is based on a list of over 100 allowed foods, as well as four specific ground pillars also known as phases: attack, cruise, consolidation, and stabilization.
The attack phase is designed to enable dieters to rapidly lose 2 to 3 kilograms (4.4 to 6.6 lb) in 2–7 days by kick-starting their metabolism. Dieters are allowed to eat as much as they want of 68 protein-rich foods.
The cruise phase is designed to allow dieters to more gradually achieve the weight they aim for by eating protein-rich foods with the addition of 28 specific vegetables (but avoiding those especially starchy or fatty, e.g., potatoes or avocados). The length of this phase is usually calculated as 1 kilogram (2.2 lb) of weight loss per week, but this is based on specific personal conditions. Tolerated foods are also allowed as per the programme, but any weight gain will ban some of these.
The consolidation phase is designed to help in preventing any future massive weight gain. During this phase, fruit, bread, cheese and starchy foods are reintroduced into a normal diet, leaving two celebratory meals a week as directed by the plan.
Finally, in the stabilization phase, dieters can essentially eat whatever they want without gaining weight by following a few rules: protein day once a week, eating oat bran every day and making a commitment to “take the stairs”. According to Dukan, dieters shall follow this last phase for the rest of their life to avoid regaining weight. Of course the glycemic index (on a scale from 1 to 100) of the kind of carbohydrate consumed is also of importance (see the GI diet).
Pierre Dukan said the paleo diet was a copy of his weight loss strategy. The Paleolithic diet is claimed to be based on the human ancestral diet.
On 14 May 2010, BBC Radio 4 broadcast a 10-minute 3-sided interview and discussion, conducted by Jenni Murray, and including Dukan on Woman’s Hour, examining and evaluating the diet strategy.
The French magazine L’Express’ list of the 20 top-selling non-fiction books for the week of 27 December 2010 ranked La méthode Dukan illustrée in 19th place.
Channel Four included the diet in the programme Will my crash diet kill me? on 26 January 2011.
The American spokesperson for the diet is culinary dietitian Gina Keatley.
The Dukan diet is categorized as a commercial fad diet and carries some risk of causing chronic kidney disease and worsened cardiovascular health. It is unclear whether it helps people lose weight or increase their glucose tolerance.Nephrolithiasis is a potential side effect of the diet that is of particular concern to people with a history of kidney stone formation.
In 2010, 2011 and 2012, the British Dietetic Association named the Dukan Diet the number 1 “diet to avoid”.
- List of diets
- ^ Tara Miller. Dukan Diet Plan (review)
- ^ The Dukan Diet bestseller book in France now in the US Batangas Today
- ^ The Toronto Star: “The book has sold 10 million copies worldwide, but didn’t really make an impression on North America until ” (18 April 2011)
- ^ a b c d Nouvenne A, Ticinesi A, Morelli I, Guida L, Borghi L, Meschi T (2014). “Fad diets and their effect on urinary stone formation”. Transl Androl Urol (Review). (3): 303–12. doi:10.3978/j.issn.2223-4683.2014.06.01. PMC 4708571 . PMID 26816783.
- ^ Allen, Peter (6 July 2011). “Creator of the Dukan Diet suffers ‘total defeat’ after losing libel case in French court”. Daily Mail. London.
- ^ “Nutritionist Pierre Dukan banned over heart-scare slimming pill”. The Times. 10 July 2013.
- ^ Dukan Diet creator says Paleo is a ‘copy’ Archived September 23, 2014, at the Wayback Machine.
- ^ “Woman’s Hour”. BBC Radio 4. 14 May 2010.
- ^ “Will my crash diet kill me?”. Channel Four.
- ^ “The best selling Dukan diet weight-loss plan announces Gina Keatley as the new spokeswoman”. San Francisco Chronicle. New York. 7 July 2014.
- ^ “Top 5 worst celebrity diets to avoid in 2014”. The British Dietetic Association. 25 Nov 2013. Archived from the original on February 9, 2014. Retrieved 16 Jan 2014.
- Dukan Diet – U.S. site
- Dukan Diet – UK site
Diet of the French nutritionist Pierre DucantQuickly gained popularity not only in the author’s homeland, but also in other countries. Absence of restrictions in the amount of food and time of reception, a varied menu, a stable result with the observance of simple recommendations, all this tempts even sophisticated gourmets who want to lose extra pounds without limiting themselves in food. Numerous reviews of it show that the diet is effective and available to people with different needs and opportunities. There are, of course, warnings, because, despite all their dignity, the diet presupposes certain limitations, which may not suit everyone. Therefore, before you start the fight for a beautiful figure, you need to assess the state of health, in the presence of diseases consult with your doctor, to clarify whether the menu is suitable Dyukan diet for specific violations. If you follow a diet, you also need to take into account the lack of vitamins, minerals and vegetable fats, which can be replenished with the help of special vitamin complexes, and sometimes adding a little vegetable oil to the salads. Recipes for the Ducane diet allow you to diversify the diet as much as possible with any diet.
When preparing food, it should be borne in mind thatA diet low in carbohydrate, and with an overabundance of proteins can cause dehydration. Water in large quantities is used by the body to remove the decomposition products formed due to an imbalance between proteins and carbohydrates. Therefore, during the diet, it is recommended to drink at least 1.5 liters of fluid per day. But the restriction of carbohydrates is provided only in two phases of the diet, after which the balance is gradually restored.
The diet consists of four phases, the duration of which is calculated individually.
Duration is calculated based on excess weight. 3 days with a surplus of less than 10 kg, 3-5 days with a surplus of 10-20 kg, 5-7 days with a surplus of 20-30 kg, 7-10 days with a surplus of more than 30 kg.
The menu consists of protein products, such asMeat, fish, low-fat dairy products and eggs. Be sure to eat 1.5 tablespoons of oat bran daily. With increased cholesterol, you can not eat more than 4 yolks per week.
Recommended products: Turkey and chicken without skin, chicken liver or beef, fish and seafood without restrictions, natural yogurt, spices, mustard, vinegar, seasoning, onion and garlic, gherkins, lemon juice and sugar substitute.
Prohibited products such as boiled veal,Beef, lamb, pork, rabbit, duck and goose, sugar. You can fry the products without adding butter and sauce. Salt is allowed only in small quantities.
The appearance of dryness and bad breath is a normal phenomenon at this stage.
Walk at least 20 minutes a day, light exercise. Be sure to drink at least 1.5 liters of liquid.
The phase continues until the optimal weight is reached.
In this phase, you need to alternate daysConsumption of protein foods and days of combined protein and plant foods. Depending on the amount of excess weight, 1 alternates between 1, 3 after 3, or 5 after 5 days of protein and protein-vegetable foods. If necessary, at any time you can change the interlace scheme.
The menu on days of protein food is the same as in the first phase. In days of combined protein and vegetable food, vegetables are added in unlimited quantities.
In a day, you must eat 2 tablespoons of oat bran.
Recommended products: cabbage, zucchini, eggplant, artichoke, chicory, asparagus, celery, cucumbers, beans, mushrooms, soy, spinach, tomatoes, peppers, onions, turnips, sorrel.
Also in a day you can choose 2 products fromThe following list: 1 tsp. Low-fat cocoa, 1 tsp. 3-4% cream, 1 tbsp. L. Starch, 1 tbsp. L. Ketchup, 2 tbsp. L. Soy cream, 3 tbsp. L. Wine, 30 grams of cheese less than 6%, a few drops of oil for frying.
It is forbidden to eat foods that contain starch.
Increase the time of walks from 30 minutes, continue to consume at least 1.5 liters of fluid.
The “Fastening” phase
The duration of the third phase depends on the amount of weight lost. For each weight dropped, 10 days are required.
The menu consists of products from the first and vegetables fromSecond phase. Also, to the daily diet is added 2 slices of bread, a serving of fruit, 40 g of mature cheese. In a week, you can allow 2 portions of food containing starch.
2 meals a week can contain any food. Such feasts can not be arranged for 2 days in a row.
One day a week consists of pure proteins. Best for this day is Thursday.
The duration of the fourth phase is not limited.
The menu has no limitations, of course, betterAdhere to a natural and healthy food. The main condition is the daily intake of 3 tablespoons of oat bran. Also, a weekly day of pure proteins is stored.
Daily walks and physical exercises are needed not only to preserve the result achieved, but also for good health.