Dukan diet for weight loss

Diet

Dukan diet for weight loss, many people want to lose weight quickly, however it can be difficult to achieve weight loss in a short time, but it is only part of the many diets.

The Dukan Diet has appeared for fast and permanent weight loss without return, and in the following article, a complete guide to the Dukan diet explains everything you need to know about this diet.

Dukan diet for weight loss

The Dukan Diet is a high-protein, low-carbohydrate diet, divided into 4 phases, and was created by Dr. Pierre Dukan, a French GP specializing in weight management.

Dr. Dukan invented the diet in the 1970s, inspired by the idea of an obese patient who said that he could give up any food in order to lose weight except for meat, and after the publication of the Dr. Dukan diet, it was reported that it helped people achieve rapid and easy weight loss without starving weight again.

Dukan diet in detail

There are four stages of the Dukan diet: two to reduce weight and two to maintain weight, and the diet begins with calculating the weight, based on age, weight loss history, and other factors, and the length of time you stay in each phase depends on the amount of weight you must lose to reach the desired weight.

These are the four stages of the Dukan Diet:

Dukan diet the first stage

The diet begins with eating a large amount of lean protein in addition to 1.5 tablespoons of oat bran per day, and the attack phase depends mainly on protein-rich foods, in addition to some additions that provide minimum calories such as:

Lean meat, skinless poultry.
Liver, kidneys, and tongue.
All kinds of fish and shellfish.
eggs.
Non-fat dairy products.
Tofu, tempeh, and seitan, a meat substitute made with wheat gluten.
At least 1.5 liters of water per day (mandatory).
1.5 tablespoons of oat bran daily (mandatory).
Unlimited artificial sweeteners, noodles, and diet gelatin.
Small amounts of lemon juice and pickles.
1 teaspoon of oil daily.

Dukan diet the second stage

They switch daily between lean and lean proteins with non-starchy vegetables, plus 2 tablespoons of oat bran per day.

On the first day, followers of the Dukan diet are limited to the foods on the attack phase menu, and on the second day they are allowed to eat the attack phase foods in addition to the following vegetables:

Spinach, kale, lettuce, and other leafy greens.
Broccoli, cauliflower, and cabbage.
Peppers, asparagus, and artichokes.
Eggplant, cucumber, celery, and tomato.
Mushrooms, green beans, onions, leeks, pumpkin, and radishes.
1 serving of carrots or beets daily.
2 tablespoons of oat bran daily (mandatory).

Other vegetables or fruits, other than 1 teaspoon of oil, are not allowed in salads or to decorate pans, and no fat should be added.

Dukan diet the third stage

In which you eat lean protein with vegetables, some carbohydrates and fats, and only one day of lean protein per week, with 2.5 tablespoons of oat bran per day, you should do this for 5 days for every pound you lose in phases 1 and 2.

During the stabilization phase, mixing and matching any of the foods on the attack and transit phase menus is encouraged, along with the following:

Fruit: 1 serving of fruit per day, such as 1 cup of chopped berries or watermelon, or a medium apple, orange, pear, peach, kiwi, peach, or apricot.
Bread: 2 slices of wholegrain bread daily, with a small amount of butter.
Cheese: One serving of 40g of cheese daily.
Starches: 1-2 servings of starches per week, such as 225 grams of pasta and other grains, corn, beans, legumes, rice, or potatoes.
Meat: Roast beef 1-2 times a week.
Free Meals: Two free meals per week, including an appetizer, one main course, and one dessert plate.
Protein meal: One day of lean protein per week.
Oat bran: 2.5 tablespoons of oat bran daily (mandatory).

Dukan diet fourth stage

This stage must be followed meticulously, but the rules can be loosened as long as the weight remains constant, and the oat bran is increased to 3 tablespoons per day.

The stabilization phase is the final stage of the Dukan Diet, and there are no completely prohibited foods, but there are some principles that must be followed:

Use the stabilization stage as the primary framework for meal planning.
Continue to get 1 day of lean protein every week.
Never take the elevator or escalator when walking up the stairs.
Take 3 tablespoons of oat bran every day.

Is the Dukan diet safe and sustainable?

The safety of the Dukan Diet has not been studied, however, concerns have been raised about the high-protein diet, particularly its effect on kidney and bone health.

Some research has indicated that several nutritional abnormalities are found in women on the high-protein Duking diet.

Long-term adoption of this diet may pose health threats by getting kidney and liver disease, osteoporosis, and cardiovascular disease.

But some research has shown that high-protein diets are not harmful to those with healthy kidneys, yet people with a tendency to form kidney stones can worsen their condition with very large amounts of protein.

Bone health will not be affected by a high-protein diet either, as long as high-potassium vegetables and fruits are also included, in fact, recent research indicates that high-protein diets have a beneficial effect on bone health.