4 Steps to Weight Loss – Dukan Diet Method

Weight loss programs include exercises and strict diet plans. It is likely that you have encountered some of them.

Some were helpful, but some did the opposite – it made you gain more pounds in the long term.

So, how would you know that you are a following an effective program and not just some futile trend?

There’s no workaround. It’s either you exercise away your calories or subject yourself to a resetrictive diet like the one will be discussed in this article — The Dukan Diet.

This one provides results –- no question about it – but it has its own flaws. Read more and determine if it is something worth trying.

What is Dukan diet?

Dukan diet was created by Pierre Dukan, a medical practitioner and a nutritionist. He started the Dukan method after a success with a friend to whom he suggested low carb and high protein diet to lose weight.

The so-called principle of his plan is to eat lean protein, oat bran, water, and 20-30 minute daily walk. The limited carb will force your body to burn stored fats.

The Four Phases

The Dukan diet follows four phases to guarantee best results. Find out if these will work on you.

Attack phase begins on the first day up to the tenth day. In this phase, you eat unlimited lean protein, 1.5 tablespoons oatbran, at least 6 cups of water and 20-minute walk exercise.

You are expected to loss 2-8 pounds during this stage.

The next is the Cruise phase, which lasts for several months by the way. In this phase, no limit on non-starchy veggies. It is done every other day plus an extra one teaspoon of oat bran until the goal weight is reached.

A 30-minute daily walk is required and you should lose at least 2 pounds per week on average in this phase.

The Consolidation phase follows a strict timeline –- 5 days per every pound lost in Cruise phase. In this phase, you can have vegetables everyday, one piece of fruit, two slices of whole-grain bread, one serving of hard cheese and two tablespoon of oat bran.

You are granted 1-2 celebration meals (in which you can eat anything you want) and 1-2 servings of starchy foods. This phase is with the purpose to prevent the tendency to quickly regain your weight because you are not expected to lose any weight in this stage.

The final, crucial and ‘for life’ stage is the Stabilization phase. This is the ‘ongoing’ stage which is all about maintenance. You can eat foods from all food groups, except for one day a week when you follow the all-protein rule from the Attack phase diet.

In this phase, you are to take 3 tablespoons of oatbran per day and continue the 20-minute walk daily.

In this stage, you will not loss a pound again. Your goal is to maintain your target weight.

Flaws of the Dukan Diet

  1. It is not good for certain health conditions because it is a restrictive type of plan.
  2. The diet disregards vital healthy-eating habits.
  3. Low source of energy and fatigue because of limited amount of carbs.
  4. Causes bad breath and dry lips.
  5. Causes some bowel problems like constipation because of lack of fiber in this diet.
  6. Nutrionally-imbalanced type of diet because of limited food choices.
  7. You may have the tendency to stay longer in one phase than the expected time if you have a lot of weights to lose, which means you will stay under nourished for a longer time too.
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