Nowadays, obesity is one of the main problems in people’s lives. Many people face difficulties in maintaining their ideal weight and often face trouble losing weight quickly. In a world where everything is digitized and people have limited their physical workout, they need to understand the importance of a healthy weight.
One of the major concerns that people face difficulty in maintaining weight is that they can’t perform physical activity daily. Nowadays people want things quickly and that’s why they want their weight loss to get down as early as possible. However, it is difficult to lose weight quickly, but it is not impossible!
To lose weight quickly, many people follow the Dukan Diet, used by a lot of people to rapidly lose weight without hunger. But a large number of people are still unaware of this diet and they often misunderstand it with something else. Here is everything that you need to know about the Dukan Diet.
What is the Dukan Diet?
Firstly, let’s understand what The Dukan Diet is. During the process, a person should take a high protein, it is way to states that is split into four cases. The popular diet was created by Dr Pierre Dukan, a popular French general practitioner who specializes in weight management and is known for his unique technique of weight loss methods. He created this diet in the 1970s.
Recalling the event, he said in an interview that he was inspired by a man who was obese and was so desperate to lose weight that he could give up eating any food, except for meat. After hearing about the person’s problem, Dukan researched and came up with this technique of losing weight. After seeing many of his patients, he learned that people were eager to lose weight quickly so he practiced his technique among them and found out that it is an impressive way of losing weight quickly.
Dukan was shocked to see the impressive weight loss among the people. So he published the diet in 2000. After the publication came out, people learned more about it and started practicing it. By doing so, they found out that there is a gradual change in their weight and that’s how the diet became more famous among the people.
The Dukan Diet: Is it Difficult to Perform?
Whoever is pursuing losing weight rapidly and wants to follow The Dukan diet, needs to have a lot of patience, consistency, and wit to try. One needs to put in their full effort and remain disciplined.
Someone who is pursuing the diet needs to remain disciplined and take a daily supplement of oat bran. The program features multiple phases so would need to track down his progression timely and consistently see his outcomes during that time. Each program follows its guidelines and methods to perform and so does The Dukan Diet.
If someone is A beginner in the diet, he needs to follow extremely low carbs in his diet. This may include a keto diet which allows a larger quantity of fat, non-stretchy vegetables, and low-sugar fruits like strawberries and mulberry to eat it. In other words, one can conclude that the keto diet offers slightly more flexibility when it comes to eating as you move forward, in the later phase. On the other hand, the later face of the day requires a lot of discipline.
The Dukan Diet Phases: Important Aspects of the Diet
The first step starts with the calculator of the weight of the individual. One needs to start by calculating his ideal weight. Start looking for your weight, height, and your weight loss journey.
Note: One needs to remember that the Dukan Diet is very tricky and filled with complications. Not only this but if you want to get into healthy eating habits and want to lose it is not possible through the Dukan Diet. Because the diet eliminates a lot of healthy foods.
Also, the Dukan Diet is not sustainable as it reduces weight quickly, which can be gained within a short period. If you are someone who wants to lose weight in the long run, it is hard to achieve this through this technique
Now, you need to look at the phases of the technique so that you maintain the journey. There are four phases of the Dukan Diet.
- Attack phase (1 week): In the starting, you start your diet by eating lean protein in addition to 1.5 tablespoons of oat bran per day.
- Cruise phase (1–12 months): The next phase of the diet includes alternate lean protein one day with lean protein and non-starchy veggies the next day. In addition, it is followed by 2 tablespoons of oat bran every day.
- Consolidation phase (5 days for every pound lost in phases 1 and 2): Next, the face is followed by a limited lean protein and veggies, some cuts and fats, and one day of lean protein per week. In addition to this, they need to have 2.5 tablespoons of oat bran daily.
- Stabilization phase (indefinite period): Followed by the third step, the person needs to maintain the diet and follow 3 tablespoons of oat bran per day.
Note: the hold is divided into 2 weight categories, one is followed by a weight loss face, while the other is followed by a maintenance phase.
Dukan Diet food list: Explore the food items during the diet
Every phase of the diet is followed by different kinds of food, In this section of the food, we will be going to explore the food items during the phase.
Attack phase
The first and foremost phase of the diet is the Attack phase. Majorly includes the high protein foods items like lean protein meats. High-protein food also provides limited calories. The food includes lean beef, veal, venison, bison, lean pork, poultry without skin, fish, eggs,
Moreover, the person should be advised to have nonfat dairy products including milk, yogurt, cottage cheese, and ricotta.
A person, who is a vegetarian should try eating tofu and tempeh. For the substitute of a high protein diet which mainly follows meat, vegetarians should follow seitan, a popular meat substitute of meat, majorly composed of wheat gluten.
Moreover, water, one of the major components of a person’s food cycle, whether he is following any specific diet or not, is important. One person should consume at least 2 Liters of water every day. It is followed by 1.5 tablespoons which is equal to 9 grams of oat bran daily.
To have Vitamin C, a person is advised to take a small amount of lemon juice or some pickles.
Cruise phase
The next phase is the Cruise phase, which follows the diet in the alternate of 2 days. On the first day, the person is advised to have the attack food, while the next day, you are not required to consume these foods that you have already included in the attack phase. You need to include some vegetables in your diet.
Talking about the food, it requires spinach, kale, lettuce, and other leafy greens, broccoli, cauliflower, cabbage, Brussels sprouts, bell peppers, asparagus, artichokes, eggplant, cucumbers, tomatoes, mushrooms, green vegetables, pumpkin, turnips.
You need to consume at least 1 serving of fresh carrots or beets daily. Also, 2 tablespoons of mandatory oat bran daily.
While preparing the food, you need to add low-fat oil and there should be no cheese or any fat included in the diet.
Consolidation phase
The third phase allows the people to play along with the foods that were eaten in the Attack and Cruise phases. These foods are followed by some fresh new additions like:
- Fruit: Addition of one serving of food like berries, watermelon, apple, orange, or more.
- Bread: One should eat two slices of bread. Remember to eat whole grain bread as it improves your metabolism and is a healthy choice for people losing weight. It further follows with low calories. When preparing the bread, make sure to add a small amount of butter, which should be low-fat.
- Cheese: one serving of cheese, at least 1.5 ounces or 40 grams per day
- Starch: Another important aspect of the diet is the inclusion of starch. One should have 1–2 servings of starches per week, like 8 ounces (225 grams) of pasta (whole grain) and other essential and healthy grains, corn, beans, legumes, rice, or potatoes
- Meat: Include high protein meat. However, the amount should be at least 1–2 times per week and not more.
- Additional happy meals: preparing all these foods, one can feel a lot of challenges. Because of this, one can have a “Happy meal” which follows, one whole meal, followed by One glass of fresh wine, one dessert, or any meal that the person likes to have.
- Protein meal: One day of the week is purely dedicated to protein, where a person should consume food that is only based on the attack phase or the first phase.
- Oat bran: Not to forget, 2.5 tablespoons (15 grams) of oat bran daily.
Stabilization phase
The last and the final phase of the diet is the Stabilization phase. The diet is important for the person to maintain the food habits he consumed during that time.
- You need to include your meals which follow the diet of the Consolidation phase as a basis for planning meals.
- Eat one pure protein meal for a day every week.
- Include physical exercise which is mainly walking or running.
- Oat bran is mandatory, at least 3 tablespoons (17.5 grams) every day.
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Conclusion
These food habits are the basic feature of the Dukan Diet. Someone, who wants to lose weight quickly and effectively should include these habits which are created by the professional weight management Dr Pierre Dukan. By doing this, one can achieve his true weight easily. However, this method is not the best way to lose weight and is not effective in the long term.
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