Do you want to lose weight quickly and effectively? The Dukan diet is one of the best-known and most followed diets around the world. This is a method made by nutritionist and dietitian Pierre Dukan in 2000 and was greatly popularized by offering impressive results.
However, over the years, the Dukan diet has had great detractors because it is a type of restrictive diet and eliminates the consumption of nutrients essential to us: carbohydrates. In this article, we want to tell you what the Dukan diet is like and the phases of this dietary method so you know its keys and secrets.
What does the Dukan diet look like?
The Dukan diet is a food method promoted in 2000 by Pierre Dukan, an expert in nutrition and dietetics who advocates a type of food based on the consumption of proteins and vegetables. As we see, this pattern reduces the consumption of carbohydrates that we can find in foods such as cereals or fruits and, precisely because of this very important restriction, its method has been highly criticized.
To be able to make the diet Dukan you have to follow four phases: the first two are suitable for weight loss and the last two to maintain the fat loss we have obtained.
Phases of the Dukan diet
To lose weight with the Dukan diet, four phases have to be followed, which are recommended by the nutritionist who created this well-known diet. The first two are the most difficult and the most restrictive and are designed to lose weight quickly and effectively. Here we will analyze the phases of the Dukan diet so you know what each of them consists of.
The Stress of attack on the Dukan diet
It is the first phase of the Dukan diet and is the one that delivers results the fastest and most immediately. In this first stage, you will be able to eat 72 foods rich in protein and that will help us stimulate the body and consume the fat reserves that we have accumulated in the body. The duration of this phase is 2 to 7 days and can be lost up to 4 kilos.
Cruise phase
It is the second stage of the diet and, in addition to protein, vegetables can be taken. At the moment you will be able to lose weight more slowly, up to 1 kilo a week, and you will have to combine the intake of pure proteins with days when proteins and vegetables can be taken. The duration of this phase is usually 7 days for every kilo of weight you want to lose because as we have already commented, you usually lose 1 kilo per week.
Consolidation Phase
We reach this stage when we have already reached our ideal weight and therefore want to maintain the results achieved. To avoid the bounce effect we have to follow this phase that lasts 10 days per kilo lost and in which you can include foods rich in carbohydrates such as rice, cereals, potatoes, etc. But a single protein consumption day has to be maintained
Stabilization Phase
It is the last of the Dukan diet phases and is essential for the results obtained to be maintained. The duration of this phase is for life and is based on three principles:
– Take 3 tablespoons of oat bran a day
– On Thursdays, eat only protein
– Add the daily practice of physical exercise
Bibliography
Marset, J. B., Bassols, M. M., & Rodriguez, E. B. (2012). Hyperprotein or protein diets for thinning: unnecessary and risky.
Dukan Diet and PronoKal method as an example. FMC- Continued Medical Training in Primary Care, 19(7), 411-418.
Campillo, A. (2014). The whole truth about the Dukan diet: Scientific arguments that support your method. RBA Books.
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